Muscle-Building Chicken & White Bean Power Soup
High-protein chicken soup with Greek yogurt and white beans — 38g protein per serving. Easy meal prep recipe for muscle building.
Ingredients
- 2 tbsp olive oil
- 1 medium yellow onion, finely diced
- 3 medium carrots, cut into half-moons
- 3 celery stalks, diced
- 1.5 lbs boneless, skinless chicken breast, cut into bite-sized chunks
- 8 cups low-sodium chicken broth
- 2 cans (15 oz each) white beans, drained and rinsed
- 1 cup diced tomatoes (canned, no sugar added)
- 2 cloves garlic, minced
- 1 tsp dried thyme
- 1 tsp dried oregano
- 1 bay leaf
- 1 cup fresh spinach, roughly chopped
- 1/2 cup plain nonfat Greek yogurt
- 2 tbsp fresh lemon juice
- 1 tsp sea salt
- 1/2 tsp black pepper
- 1/4 cup fresh parsley, chopped
Instructions
- 1
Heat olive oil in a large pot over medium-high heat until shimmering, about 1 minute.
- 2
Add the diced onion, carrots, and celery to the pot and sauté for 5-7 minutes, stirring occasionally, until the vegetables soften and the onion becomes translucent.
- 3
Stir in the minced garlic and cook for another minute until fragrant.
- 4
Add the chicken breast chunks to the pot and cook for 4-5 minutes, stirring frequently, until the outside of the chicken is opaque and lightly browned.
- 5
Pour in the chicken broth and bring the mixture to a gentle boil, then reduce heat to medium-low.
- 6
Add the white beans, diced tomatoes, thyme, oregano, and bay leaf to the pot and stir well.
- 7
Simmer uncovered for 15-18 minutes until the chicken is cooked through and tender, with no pink inside.
- 8
Remove the pot from heat and let it cool for 2-3 minutes.
- 9
Whisk the Greek yogurt with 2 tbsp of the warm broth in a small bowl until smooth to prevent curdling.
- 10
Slowly stir the yogurt mixture into the soup, combining gently to create a creamy base.
- 11
Add the fresh spinach and stir until wilted, about 1 minute.
- 12
Finish with lemon juice, sea salt, and black pepper, adjusting seasonings to taste.
- 13
Remove and discard the bay leaf.
- 14
Ladle the soup into bowls and garnish with fresh chopped parsley before serving.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Plain nonfat Greek yogurt | Cottage cheese (1/2 cup blended smooth) | Cottage cheese adds even more protein (14g per 1/2 cup) and creates a thicker, creamier texture while boosting casein protein for muscle recovery. |
| White beans | Cannellini beans + 1/2 cup cooked lentils | Lentils add fiber, iron, and an extra 6g of protein per serving while maintaining the soup's heartiness and creating more textural variety. |
| Boneless, skinless chicken breast | Rotisserie chicken (shredded, 2 cups) + 1/2 lb ground turkey | Ground turkey adds lean protein and creates a more interesting texture, while rotisserie chicken saves prep time and adds savory depth. |
| Low-sodium chicken broth | Bone broth (unsalted) | Bone broth provides collagen, gelatin, and amino acids that support joint health and gut integrity while adding subtle umami depth. |
| Fresh parsley garnish | Nutritional yeast (2 tbsp) + fresh dill | Nutritional yeast adds a cheesy, umami flavor plus B-vitamins and boosts protein by 2g per serving without changing the soup's character. |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 312 |
| Total Fat | 8g |
| Saturated Fat | 2g |
| Cholesterol | 65mg |
| Sodium | 920mg |
| Carbohydrates | 24g |
| Fiber | 6g |
| Sugar | 4g |
| 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
