Chicken and Pumpkin Soup
This Chicken and Pumpkin Soup provides 23g protein and 265 calories per serving — substantial nutrition in a broth-based format that won't leave you feeling stuffed. Yields 6 stovetop servings, letting you rotate soup throughout your week without repetition while staying in a deficit.
Ingredients
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Yellow Onion
- •Garlic(120g)
- •Low Sodium Chicken Broth(1200g)
- •Chicken Breast, Boneless Skinless(340g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Pumpkin Puree, Canned(425g)
- •Beans, Black, Canned, Drained(425g)
- •Corn, Sweet, Frozen(120g)
- •Chipotle peppers in adobo sauce
- •Cumin, Ground(15g)
- •1/2 tsp salt ($0.03)
- •Cilantro, Fresh
Instructions
- 1Dice the onion and mince the garlic. Add both to a large soup pot along with the olive oil and sauté over medium heat until the onions are translucent (3-5 min.)
- 2Add the chicken breast (whole) and chicken broth. Place a lid on the pot, turn the heat up to high, and allow it to come to a full boil. As soon as it reaches a boil, turn the heat down to low and allow the pot to simmer for 30 minutes. Make sure the pot does not stop simmering after turning down the heat. If it does, increase the heat slightly until it is gently simmering.
- 3After 30 minutes, remove the chicken breast from the broth and use two forks to shred the meat. Return the shredded meat to the pot. Add the pumpkin purée and stir until the it has mixed into the broth.
- 4Take one or two chipotle peppers from the can (one pepper for a milder soup, two for a spicier soup) and mince them. Add the minced peppers and about a teaspoon of the adobo sauce from the can to the soup. Rinse the black beans and add them to the soup, along with the frozen corn kernels and cumin. Allow the soup to come up to a simmer and cook for about 10 minutes more to allow the flavors to blend.
- 5Taste the soup and add about 1/2 teaspoon of salt if desired. Roughly chop the cilantro and stir it into the soup just before serving.
Nutrition — Per Serving
265
calories
23g
protein
6g
fat
- Carbohydrates
- 32g
- Saturated fat
- 0.9g
- Sodium
- 452 mg
- Dietary fiber
- 3.3g
6 servings per batch · ~443g each
Macro data sourced from USDA FoodData Central
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How much protein does Chicken and Pumpkin Soup have per serving?
Each serving contains 23g of protein and 265 calories. The macro split is 6g fat and 32g carbs, emphasizing carbohydrates over fat.
How many servings does Chicken and Pumpkin Soup make?
This quick prep recipe yields 6 servings, allowing you to prepare a full week of lunch portions efficiently.
Is Chicken and Pumpkin Soup good for fat loss?
At 265 calories per serving with only 6g fat, this soup is well-suited for fat loss phases when you need filling, low-calorie meals. The 23g protein per serving supports satiety and muscle preservation during a deficit.
