Creamy Tomato Soup with Chicken and Vegetables
This Creamy Tomato Soup with Chicken and Vegetables provides 21g protein and 345 calories per serving across 6 servings. Quick stovetop preparation scales efficiently for batch cooking, and the lower calorie count supports fat-loss phases. Pair with protein sides to meet daily targets or use as a high-volume, low-calorie base meal.
Ingredients
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Ground Chicken(454g)
Usually near ground turkey in the meat section. Check fat % on label.
- •Yellow Onion
- •Garlic
- •Italian seasoning(15g)
- •Fennel Seeds, Dried(5g)
- •Tomato Paste(30g)
- •Low Sodium Chicken Broth(960g)
- •Tomato, Canned, Crushed
- •Cauliflower
- •1 teaspoon kosher salt
- •Kale(960g)
- •Zucchini
- •Cream, Heavy Whipping(240g)
- •Parmesan Cheese
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •Basil, Fresh
- •Red pepper flakes(1g)
Instructions
- 1Heat the olive oil in a large pot over medium-high heat. Once the oil is glistening, add the chicken, onions, garlic, Italian seasoning, and fennel seeds to the pot and cook, breaking up the chicken with a wooden spoon, until it is browned and the onion is translucent, about 5 minutes. Add the tomato paste, stirring to combine, about 1 minute.
- 2Add the chicken stock, crushed tomatoes and cauliflower. Bring to a boil and add the salt, then reduce the heat to a simmer and cook until slightly reduced, about 15 minutes.
- 3Stir in the kale, zucchini, and heavy cream. Cook until the kale is wilted and the cauliflower is tender, 8-10 minutes. Adjust the seasoning to taste.
- 4Ladle the soup into bowls. Top with Parmesan, basil and red pepper flakes if desired, before serving.
Nutrition — Per Serving
345
calories
21g
protein
26g
fat
- Carbohydrates
- 11g
- Saturated fat
- 11.6g
- Sodium
- 353 mg
- Dietary fiber
- 7.6g
6 servings per batch · ~447g each
Macro data sourced from USDA FoodData Central
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How much protein does Creamy Tomato Soup with Chicken and Vegetables have per serving?
Each serving delivers 21g of protein and 345 calories with 26g fat and 11g carbs. The low carbohydrate content and moderate calorie density make this an efficient option for specific macro targets.
How long does Creamy Tomato Soup with Chicken and Vegetables take to prep?
Quick prep time on the stovetop produces 6 servings at once, scaling well for full-week meal prep. The larger batch size (6 vs. 4 servings) gives you more meals per cooking session.
Is Creamy Tomato Soup with Chicken and Vegetables good for fat loss?
At 345 calories and 21g protein per serving, this soup is well-suited for fat loss phases where keeping calories controlled while maintaining satiety is the goal. The high fat-to-carb ratio promotes fullness without carbohydrate surplus.
