PF
Overhead shot of a kitchen counter with chopped garlic, chicken, and various ingredients for cooking preparation.
Stovetop~90 minComplexity

44-clove garlic (and chicken) soup

This 44-Clove Garlic and Chicken Soup delivers 50g protein and 536 calories per serving across 4 servings in quick stovetop time. One serving covers roughly one-third of daily protein requirements for most lifters, making it viable as a standalone meal or training fuel. Batch portions well and maintains macros across the full container.

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Ingredients

4 servings
  • Garlic
  • Olive oil(30g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Unsalted Butter(30g)
  • Yellow Onion(480g)
  • Thyme, Fresh(8g)
  • Garlic
  • Low Sodium Chicken Broth(840g)
  • Chicken Breast, Grilled(480g)
  • Cream, Heavy Whipping(120g)
  • Parmesan Cheese(120g)

    Grated Parmesan — the shelf-stable canister is fine for cooking.

  • salt and freshly-ground black pepper
  • Lemon

Instructions

  1. 1Preheat oven to 350°F. Place the garlic cloves in a small baking dish, drizzle with olive oil, season with salt and pepper, and toss to coat. Cover tightly with foil and bake for 45 minutes over medium heat until the garlic is golden brown and very tender. Cool slightly, then squeeze the roasted garlic cloves from their skins into a small bowl.
  2. 2Melt the butter in a large saucepan over medium-high heat. Add the onion and thyme, cook for 6–8 minutes until the onion is translucent and softened, stirring occasionally.
  3. 3Add the roasted garlic cloves and the remaining fresh garlic cloves to the saucepan, cook for 3 minutes over medium-high heat, stirring constantly, until fragrant.
  4. 4Pour in the chicken broth, stir well, and bring to a simmer over medium-high heat. Cover and simmer for 20 minutes until the raw garlic cloves are completely tender and break apart easily when pressed.
  5. 5Working in batches, carefully transfer the soup to a blender and puree until completely smooth. Return the pureed soup to the saucepan over medium heat.
  6. 6Add the cooked chicken and heavy cream to the saucepan, stir to combine, and bring to a gentle simmer over medium heat for 2–3 minutes. Season with salt and pepper to taste.
  7. 7Divide the soup evenly into 4 airtight containers while hot, then cool to room temperature before sealing and refrigerating, or ladle directly into serving bowls.
  8. 8To serve, top each bowl with grated Parmesan and squeeze fresh lemon juice over the top.

Nutrition — Per Serving

536

calories

50g

protein

37g

fat

Carbohydrates
17g
Saturated fat
13.8g
Sodium
891 mg
Dietary fiber
2.3g

4 servings per batch · ~527g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does 44-clove garlic and chicken soup have per serving?

Each serving provides 50g of protein with 536 calories, delivering a solid protein-to-calorie ratio for hitting daily targets. Macro breakdown is 37g fat and 17g carbs per serving.

How long does 44-clove garlic and chicken soup take to prep?

This recipe has quick prep time and makes 4 servings, allowing you to batch-cook a full week's worth of soup-based meals efficiently.

Is 44-clove garlic and chicken soup good for muscle gain?

At 50g protein per serving, this soup supports muscle gain phases, though the 37g fat and 536 calories per serving means portions should be tracked carefully if you're managing total daily intake.

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