Chicken and Gnocchi Soup
Chicken and Gnocchi Soup delivers 28g protein and 736 calories per serving, a calorie-forward option for higher-volume training days. Quick-preps 8 servings on the stovetop, stretching your batch across the majority of your week. The soup format keeps meals hydrating while the elevated calories support muscle-building phases without constant reheating effort.
Ingredients
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Chicken Breast, Boneless Skinless(680g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •1 ½ teaspoons kosher salt (divided)
- •Unsalted Butter(30g)
- •Carrots
- •Celery(800g)
- •Yellow Onion
- •Evaporated Milk, Reduced Fat, Canned
- •Cornstarch(30g)
- •Italian seasoning(10g)
- •Thyme, Dried(3g)
- •1/2 teaspoon poultry seasoning (optional)
- •1/4 teaspoon celery salt
- •1/4 teaspoon ground black pepper (plus additional cracked black pepper for serving)
- •Garlic(15g)
- •Low Sodium Chicken Broth(960g)
Any carton chicken broth labeled "low sodium." Swanson or store brand.
- •Gnocchi, Potato, Store-Bought(907g)
- •Spinach(113g)
- •Parmesan Cheese
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •Parsley, Fresh
Instructions
- 1In a Dutch oven or similar large, sturdy pot, heat the olive oil over medium-high. Add the chicken and 1/2 teaspoon salt. Sauté until the chicken is golden brown and cooked through, about 4 minutes. Remove to a plate and set aside.
- 2Reduce the heat to medium and add the butter. As soon as it is melted, add the carrots, celery, and onion. Sauté until the onion is softened, about 5 minutes, adjusting the heat as needed so that it turns translucent but does not brown.
- 3Meanwhile, splash a few tablespoons of evaporated milk into a mixing bowl or large measuring cup. Add the cornstarch and whisk to combine.
- 4To the pot with the veggies, stir in the Italian seasoning, thyme, celery salt, pepper, and garlic. Let cook 30 seconds, until the garlic is fragrant.
- 5Add the cornstarch slurry, remaining evaporated milk, and chicken broth. Reduce heat, partially cover the pot, and let simmer for 10 minutes to thicken.
- 6Stir in the gnocchi. Continue to simmer with the pot partially covered, until the gnocchi is tender and cooked through, about 8 to 10 minutes more.
- 7Remove the pot from the heat. Stir in chicken.
- 8Then, stir in the spinach a few handfuls at a time until it wilts.
- 9Taste and season with additional salt and pepper as desired (the amount of salt you need will vary based on how salty your chicken broth is). If the soup is thicker than you would like, stir additional chicken broth or water as needed to reach your desired consistency. Serve hot with a sprinkle of Parmesan, parsley, and a few cracks of black pepper.
Nutrition — Per Serving
736
calories
28g
protein
36g
fat
- Carbohydrates
- 83g
- Saturated fat
- 8.0g
- Sodium
- 904 mg
- Dietary fiber
- 5.4g
8 servings per batch · ~445g each
Macro data sourced from USDA FoodData Central
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How much protein does Chicken and Gnocchi Soup have per serving?
Each serving provides 28g of protein and 736 calories. The macro breakdown is 36g fat and 83g carbs, making this a higher-calorie soup option.
How many servings does Chicken and Gnocchi Soup make?
This recipe batch-preps 8 servings at once, making it efficient for meal planning across multiple days or sharing.
Is Chicken and Gnocchi Soup good for muscle gain?
At 736 calories and 28g protein per serving, this soup works as a carb-rich addition to muscle gain phases when combined with other protein sources. The 83g carbs provide substantial energy for training and recovery.
