High Protein Creamy Garlic Chicken Soup has a noticeable garlic flavor and a creamy broth made without heavy cream.
It’s a filling dinner with tender chicken, white beans, and vegetables, has 40 grams of protein per serving.
The six cloves of garlic are intentional. They cook briefly with the onion, carrots, and celery before the broth is added, which helps soften their sharpness.
Thyme, rosemary, and Parmesan give the soup plenty of seasoning without needing a long list of spices.
You’ll need a large Dutch oven or soup pot, and the entire recipe cooks in one pot.
The milk and Greek yogurt go in near the end, after the chicken and vegetables have finished cooking. Be careful with the heat at that point. Greek yogurt can separate if it gets too hot, so it’s important to stir it in gently.
This high protein creamy garlic chicken soup works well for fall and winter dinners, especially when you want something substantial without spending hours cooking.
It takes about 50 minutes from start to finish. You can also refrigerate leftovers for lunch over the next few days.
Why You’ll Love This High Protein Creamy Garlic Chicken Soup
40 Grams of Protein Per Serving
With approximately 40 grams of protein per serving, this soup makes a substantial main course. The chicken provides most of the protein, with additional amounts from the white beans and Greek yogurt.
Creamy Without Heavy Cream
You don’t need heavy cream to make a good creamy chicken soup. Low-fat milk, Greek yogurt, and a little Parmesan give the broth a smooth consistency without making it overly rich.
Plenty of Garlic Flavor
Six cloves of garlic give the soup its distinctive taste. The garlic cooks briefly with the vegetables, so it isn’t as sharp as raw garlic. You can reduce the amount slightly if you prefer a milder soup.
Chicken, Beans, and Vegetables in Every Serving
Along with the chicken, you’ll have cannellini beans, carrots, celery, and spinach. There’s enough substance here to serve the soup as dinner without needing several side dishes.
One Pot and About 50 Minutes
You can cook everything in a Dutch oven, which keeps cleanup manageable. Most of the cooking time is spent browning the chicken, softening the vegetables, and simmering the soup.
Ingredient Substitutions
Chicken Breasts
Boneless skinless chicken thighs can replace the chicken breasts. They have a slightly richer flavor and stay tender during simmering. The fat content will be higher.
Cannellini Beans
Great Northern beans or navy beans are good alternatives. Both have a mild flavor and soft texture that work well in creamy soups.
Fresh Spinach
Chopped kale can replace the spinach. Remove the tough stems and allow a little more cooking time because kale takes longer to soften.
Low-Fat Milk
You can use 2% milk for a slightly richer broth. Unsweetened plain almond milk is another option, although the soup will have less protein and a somewhat thinner consistency.
Parmesan Cheese
Grated Pecorino Romano can replace Parmesan. It’s saltier and has a stronger flavor, so taste the soup before adding any additional salt.
Dried Herbs
Use 3 teaspoons of fresh thyme instead of 1 teaspoon dried thyme, and 1½ teaspoons fresh rosemary instead of ½ teaspoon dried rosemary.
High Protein Creamy Garlic Chicken Soup
Ingredients
- 1 tablespoon olive oil
- 1½ pound boneless skinless chicken breasts cut into bite-size pieces
- 1 medium yellow onion diced
- 6 cloves garlic minced
- 2 medium carrots peeled and diced
- 2 stalks celery diced
- 1 teaspoon dried thyme
- ½ teaspoon dried rosemary
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- 2 tablespoon all-purpose flour
- 4 cups low-sodium chicken broth
- 1 can (15-ounce) cannellini beans drained and rinsed
- 1 cup low-fat milk
- 1 cup plain nonfat greek yogurt
- ¼ cup grated parmesan cheese
- 3 cups fresh spinach chopped
- 2 tablespoon chopped fresh parsley
Instructions
- Heat the olive oil in a large Dutch oven over medium heat.
- Add the chicken and cook for 5 to 6 minutes, stirring occasionally, until lightly browned.
- Transfer the chicken to a plate.
- Add the onion, carrots, and celery to the Dutch oven. Cook for 5 minutes, stirring occasionally, until the vegetables begin to soften.
- Add the garlic, thyme, rosemary, salt, and black pepper. Cook for 30 seconds, stirring constantly.
- Sprinkle the flour over the vegetables and stir for 1 minute.
- Slowly add the chicken broth, stirring to prevent lumps.
- Add the cannellini beans and return the chicken to the Dutch oven.
- Bring the soup to a boil.
- Reduce the heat to low, cover, and simmer for 15 minutes, or until the chicken reaches an internal temperature of 165°F and the vegetables are tender.
- Stir in the milk and spinach. Simmer for 2 to 3 minutes, until the spinach wilts.
- Place the Greek yogurt in a small bowl. Gradually whisk in about ½ cup of the hot broth until smooth.
- Remove the Dutch oven from the heat and stir in the yogurt mixture.
- Add the Parmesan cheese and stir until melted.
- Stir in the parsley. Serve warm.
Notes
Tips and Tricks
Keep the yogurt smooth – Use plain Greek yogurt without added flavors or sweeteners. Let it sit at room temperature for about 10 minutes before mixing it with the hot broth to reduce the temperature difference. Avoid boiling after adding yogurt – High heat can cause the yogurt to separate and make the broth grainy. Remove the pot from the heat before stirring in the yogurt mixture. Adjust the thickness – If the soup becomes thicker than you prefer, stir in a little additional chicken broth until it reaches the consistency you want. Check the seasoning – Chicken broth and Parmesan vary in saltiness. Taste the finished soup before adding any extra salt. Cut the chicken evenly – Similar-sized pieces cook at approximately the same rate and are easier to eat in a spoonful of soup.Storing and Reheating
Refrigerating – Allow the soup to cool slightly, then transfer it to airtight containers and refrigerate within 2 hours of cooking. Store for up to 3 to 4 days. Freezing – Freezing the finished soup isn’t recommended because the Greek yogurt and milk can separate when thawed. For better results, freeze the soup before adding the milk, yogurt, Parmesan, spinach, and parsley. Freeze for up to 3 months, then thaw and finish the recipe with the remaining ingredients. Stovetop Reheating – Place the soup in a saucepan over low to medium-low heat. Stir occasionally until heated through to 165°F. Avoid boiling to help prevent the yogurt from separating. Microwave Reheating – Place a serving in a microwave-safe bowl and cover loosely. Heat in short intervals at reduced power, stirring between intervals, until the soup reaches 165°F.Nutrition
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