Protein-Packed Black Bean & Chicken Soup
High-protein black bean soup with chicken & Greek yogurt — 38g protein per serving. Easy meal prep recipe that's filling and delicious.
Ingredients
- 2 tbsp olive oil
- 1 large yellow onion, finely diced
- 3 cloves garlic, minced
- 2 medium carrots, diced small
- 1 red bell pepper, diced
- 2 cans (15 oz each) black beans, drained and rinsed
- 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
- 4 cups low-sodium chicken broth
- 1 can (14.5 oz) diced tomatoes with green chiles
- 2 tsp ground cumin
- 1 tsp smoked paprika
- 1/2 tsp cayenne pepper
- 1 bay leaf
- Salt and black pepper to taste
- 1/2 cup plain Greek yogurt
- 2 tbsp fresh cilantro, chopped
- Lime wedges for serving
Instructions
- 1
Heat olive oil in a large pot over medium-high heat until shimmering, about 1 minute.
- 2
Add the diced onion, carrot, and bell pepper to the hot oil and sauté for 5-7 minutes, stirring occasionally, until the vegetables begin to soften and the onion turns translucent.
- 3
Stir in the minced garlic and cook for another minute until fragrant, then add the cumin, smoked paprika, and cayenne pepper, stirring constantly for 30 seconds to bloom the spices.
- 4
Pour in the chicken broth and add the bay leaf, then bring the mixture to a gentle boil.
- 5
Add the chicken breast pieces and reduce heat to medium, simmering uncovered for 8-10 minutes until the chicken is cooked through and no longer pink inside.
- 6
Stir in the drained black beans and diced tomatoes with green chiles, then simmer for another 5-7 minutes to allow the flavors to meld.
- 7
Season the soup with salt and black pepper to your taste, adjusting as needed.
- 8
Remove from heat and let cool for 2-3 minutes, then stir in the Greek yogurt until fully incorporated and creamy.
- 9
Ladle the soup into bowls and garnish with fresh cilantro and a squeeze of lime juice before serving.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Boneless, skinless chicken breast | Ground turkey (93% lean) | Delivers the same lean protein profile with a slightly different texture that breaks down into the broth for a creamier consistency. |
| Plain Greek yogurt | Cottage cheese (blended smooth with 2 tbsp water) | Cottage cheese adds even more protein (25g per 1/2 cup) and creates a richer, creamier finish while boosting satiety. |
| Canned black beans | Combination of 1 can black beans + 1 cup cooked lentils | Lentils add 9g of protein per cooked cup and create a heartier texture while boosting fiber for better blood sugar control. |
| Low-sodium chicken broth | Bone broth (homemade or store-bought) | Bone broth adds collagen and additional amino acids while improving gut health and joint support — a natural protein boost. |
| Fresh cilantro garnish | Crispy fried chickpeas (roasted with paprika and salt) | Adds a crunchy texture and another 6g of plant-based protein per 1/4 cup serving while providing healthy fats. |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 385 |
| Total Fat | 10g |
| Saturated Fat | 2g |
| Cholesterol | 65mg |
| Sodium | 720mg |
| Carbohydrates | 36g |
| Fiber | 10g |
| Sugar | 5g |
| Protein | 38g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
