Chicken and Wild Rice Soup
This Chicken and Wild Rice Soup delivers 43g protein and 298 calories per serving—a nutrient-dense option for staying full between sessions. Quick prep yields 6 servings on the stovetop, making it ideal for Monday meal prep. The high protein-to-calorie ratio supports muscle recovery without excess calories during a cut.
Ingredients
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Yellow Onion
- •Carrots
- •Garlic(30g)
- •Ginger, Fresh Root(30g)
- •Low Sodium Chicken Broth(1440g)
- •1½ cups water
- •Rice, Wild(180g)
- •1 teaspoon sea salt
- •½ Teaspoon Freshly Cracked Black Pepper, Plus More For Serving
- •Chicken Breast, Grilled(720g)
- •Spinach(480g)
- •Green Onion (Scallion)
- •Red pepper flakes(1g)
Instructions
- 1Heat the olive oil in a large stockpot or Dutch oven over medium-high heat. Once the oil is glistening, add the onion and carrots and cook, stirring often, until the onion is translucent, about 5 minutes. Reduce the heat to medium. Stir in the garlic and ginger and cook until fragrant, 1 minute more.
- 2Add the chicken stock, water, wild rice, salt, and pepper and stir to combine. Bring to a boil over high heat, then reduce the heat to a simmer. Cook until the carrots are tender, about 8 minutes.
- 3Stir in the chicken, spinach, and green onions. Return to a simmer and cook, stirring occasionally, until the chicken is warmed through and the rice is tender, about 20 minutes.
- 4Ladle the soup into bowls and top with green onions, pepper, and red pepper flakes, if using.
Nutrition — Per Serving
298
calories
43g
protein
9g
fat
- Carbohydrates
- 12g
- Saturated fat
- 2.0g
- Sodium
- 440 mg
- Dietary fiber
- 2.5g
6 servings per batch · ~485g each
Macro data sourced from USDA FoodData Central
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How much protein does Chicken and Wild Rice Soup have per serving?
Each serving delivers 43g of protein at just 298 calories with 9g fat and 12g carbs. This is one of the highest protein-to-calorie ratios available, making it ideal for strict macro targets.
How long does Chicken and Wild Rice Soup take to prep?
Quick prep on the stovetop yields 6 servings in a single batch, giving you multiple high-protein meals with minimal cooking time for the week.
Is Chicken and Wild Rice Soup good for fat loss?
At 43g protein and only 298 calories per serving, this recipe is exceptionally lean and satiating — the high protein and minimal carbs make it a top choice during calorie deficits.
