Creamy Chicken Soup
This Creamy Chicken Soup delivers 44g protein and 350 calories per serving in a broth-based format that won't leave you overstuffed before training. Quick stovetop prep makes 6 servings, ideal for meal prep volume without taking up your week. Built for lifters using soups as a low-density protein vehicle that still counts toward daily totals.
Ingredients
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Yellow Onion
- •Carrots
- •Celery
- •Garlic
- •Unsalted Butter(60g)
- •Flour, All-Purpose, White(60g)
- •Low Sodium Chicken Broth(960g)
- •Whole Milk(240g)
- •½ Teaspoon Sea Salt, Plus More To Taste
- •¼ teaspoon freshly cracked black pepper
- •1 Tablespoon Minced Fresh Dill, Plus More For Garnish
- •Chicken Breast, Grilled(720g)
- •Parmesan Cheese(80g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •4 Green Onions, White And Green Parts, Chopped, For Garnish
Instructions
- 1Heat the olive oil in a large stockpot set over medium heat. Once the oil is glistening, add the onion, carrot, and celery and cook, stirring occasionally, until the vegetables are beginning to soften, about 8 to 10 minutes. Add the garlic and cook until fragrant, about 1 more minute.
- 2Add the butter to the pot. Once the butter is bubbling, sprinkle in the flour and stir until a thick paste forms. Cook for about 1 minute. Slowly add the chicken stock, stirring constantly, and bring to a boil over high heat. As soon as the soup is boiling, reduce the heat to a simmer and cook until the vegetables are tender, and the soup has thickened, about 5 more minutes.
- 3Add the milk, salt, pepper, dill, chicken, and Parmesan cheese, and stir to combine. Simmer until the chicken is warmed through and the Parmesan is fully incorporated, about 3 more minutes. Taste and adjust seasoning as needed.
- 4Ladle the soup into bowls and top with green onions, more dill, and extra Parmesan, if desired.
Nutrition — Per Serving
350
calories
44g
protein
22g
fat
- Carbohydrates
- 12g
- Saturated fat
- 4.7g
- Sodium
- 529 mg
- Dietary fiber
- 0.3g
6 servings per batch · ~358g each
Macro data sourced from USDA FoodData Central
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How much protein does Creamy Chicken Soup have per serving?
Each serving delivers 44g of protein and 350 calories with 22g fat and 12g carbs. This is a high-protein, low-carb soup option that concentrates protein efficiently per calorie.
How long does Creamy Chicken Soup take to make?
Quick prep recipe that batch-cooks 6 servings on the stovetop, so you can have multiple servings of high-protein soup ready for meals throughout your week.
Is Creamy Chicken Soup good for muscle gain?
With 44g protein per serving at only 350 calories and 12g carbs, this soup works well for muscle gain phases where you're tracking macros closely and need to fit high protein into your daily allowance without excess carbs.
