White Bean Chicken Soup Recipe
This White Bean Chicken Soup delivers 40g protein and 258 calories per serving — a filling, high-protein meal that won't spike your daily total. Preps 6 servings quickly on the stovetop, letting you build a rotation of low-cal, high-protein soups for the week.
Ingredients
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Yellow Onion(240g)
- •Carrots
- •Celery
- •JalapeñO Pepper
- •1 bay leaf
- •Garlic
- •Low Sodium Chicken Broth(1920g)
- •Beans, Cannellini, Canned, Drained
- •Chicken Breast, Grilled(720g)
- •1 teaspoon kosher salt
- •½ teaspoon freshly cracked black pepper
- •2 Tablespoons Finely Chopped Fresh Dill, Plus Extra For Garnish
- •Swiss Chard
- •Lemon Juice, Fresh(15g)
- •Parmesan Cheese
Grated Parmesan — the shelf-stable canister is fine for cooking.
Instructions
- 1Heat the oil in a large pot over medium heat. Once the oil is glistening, add the onions, carrots, celery, jalapeño (if using), and bay leaf and cook, stirring occasionally, until the vegetables are tender, about 5 minutes. Add garlic and cook, stirring, until fragrant 1 more minute.
- 2Add the chicken stock, beans, shredded chicken, salt, pepper, and dill. Increase the heat to high and bring to a boil then reduce the heat to medium low. Simmer, stirring occasionally, for about 15 minutes. Add chard and lemon juice and simmer for another 10 minutes, or until the vegetables are tender and the flavors have melded.
- 3Divide between bowls and garnish with dill, Parmesan and additional lemon juice if desired.
Nutrition — Per Serving
258
calories
40g
protein
9g
fat
- Carbohydrates
- 5g
- Saturated fat
- 1.9g
- Sodium
- 480 mg
- Dietary fiber
- 0.7g
6 servings per batch · ~488g each
Macro data sourced from USDA FoodData Central
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How much protein does White Bean Chicken Soup have per serving?
Each serving contains 40g of protein and only 258 calories, making this one of the leanest protein-dense options available. With just 9g fat and 5g carbs, it's a macro-efficient choice for hitting protein targets without excess calories.
How long does White Bean Chicken Soup take to prep?
This recipe qualifies as quick prep and yields 6 servings in one batch, so you can have protein-rich lunches ready with minimal time investment. It's designed for stovetop cooking without extended simmering or active monitoring.
Is White Bean Chicken Soup good for fat loss?
At 258 calories and 40g protein per serving, this soup is highly effective for fat loss phases where maintaining satiety on fewer calories is critical. The protein-to-calorie ratio keeps hunger managed while protecting muscle during a deficit.
