Turkey Soup
Turkey Soup packs 45g protein and 369 calories per serving, making it one of the densest protein-per-calorie soups in the prep library. Six servings cook on the stovetop in minimal time, ideal for anyone bulking on a calorie deficit. Covers your midweek lunch rotation without cooking daily.
Ingredients
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Yellow Onion
- •Carrots(360g)
- •Celery(360g)
- •Garlic(30g)
- •Chicken Breast, Grilled(720g)
- •Brown Rice(180g)
- •1 1/2 teaspoons kosher salt (plus additional to taste)
- •1/4 teaspoon ground black pepper
- •Oregano, Dried(3g)
- •Low Sodium Chicken Broth(907g)
Any carton chicken broth labeled "low sodium." Swanson or store brand.
- •4 cups water
- •Lemon Juice, Fresh(30g)
- •Spinach(142g)
- •Peas, Sweet, Frozen(360g)
- •Parsley, Fresh(80g)
Instructions
- 1In Dutch oven or similar large, sturdy soup pot, heat the oil over medium heat. Add the onion, carrot, and celery. Cook for 5 minutes, stirring frequently. Cover the pot, reduce the heat to medium-low, and allow the veggies to cook for another 5 minutes. Uncover the pot and stir in the garlic, cooking until very fragrant, about 1 minute.
- 2Stir in the shredded turkey, rice, salt, pepper, oregano, broth, and water. Cover the pot and turn the heat to high (covering helps the water boil more quickly). Once the soup begins to boil, reduce the heat to a simmer, adjust the lid so it is slightly ajar, and let cook until the rice is tender, about 35 to 40 minutes. Stir the soup every 10 to 15 minutes, scraping a wooden spoon or spatula along the bottom to prevent the rice from sticking. Remove from the heat.
- 3Stir in the lemon juice, spinach, peas, and parsley. Cover the pot and let sit off the heat for 5 minutes to allow the spinach to wilt.
- 4Stir the soup and adjust the salt to taste (I added 1/2 teaspoon, but this will depend upon your broth and the saltiness of your turkey). Enjoy warm.
Nutrition — Per Serving
369
calories
45g
protein
10g
fat
- Carbohydrates
- 28g
- Saturated fat
- 2.1g
- Sodium
- 442 mg
- Dietary fiber
- 7.1g
6 servings per batch · ~534g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does Turkey Soup have per serving?
Each serving delivers 45g of protein and 369 calories, with 10g fat and 28g carbs. It's one of the highest protein-per-serving options in the soup category.
How long does Turkey Soup take to make, and how many servings per batch?
Quick prep on the stovetop produces 6 servings in one batch, maximizing your meal prep efficiency for the week. You're getting multiple high-protein meals from a single cooking session.
Is Turkey Soup good for muscle gain?
At 45g protein and 369 calories per serving, this recipe is well-suited for muscle gain phases where hitting daily protein targets is the priority. The moderate calorie content allows you to add additional meals or snacks without overshooting your surplus.
