High Protein Creamy Pumpkin Chicken Soup takes everything good about fall and turns it into dinner.
Pumpkin puree, shredded chicken breast, carrots, celery, Greek yogurt, and warm herbs come together into something rich and comforting, no heavy cream required.
Each 1½-cup serving still packs 27 grams of protein.
Pumpkin isn’t just for pie. It plays really well in savory dishes, especially paired with sage, thyme, smoked paprika, and a touch of nutmeg.
The chicken makes this filling enough to actually count as dinner, while the Greek yogurt brings the creaminess (plus a little tang) without weighing things down. A splash of lemon juice at the end keeps the pumpkin from tasting flat or one-note.
Make this one when the weather starts turning, or tuck it into your fall meal prep rotation. It’s also a good excuse to use canned pumpkin for something other than bread and desserts.
Worth keeping a few cans in the pantry once fall hits, so you’ve got savory pumpkin soup on standby whenever the craving shows up.
Why You’ll Love This High Protein Creamy Pumpkin Chicken Soup
High in Protein
Each serving has 27 grams of protein from chicken breast, milk, and Greek yogurt.
Made Without Heavy Cream
Pumpkin puree and Greek yogurt give the soup a creamy texture without using heavy cream.
Savory Pumpkin Recipe
Sage, thyme, smoked paprika, garlic, and nutmeg turn canned pumpkin into a hearty main dish.
Fall Dinner
Pumpkin and warm herbs make this a nice option for cooler evenings and fall meal planning.
Uses Cooked Chicken
The recipe starts with cooked shredded chicken, so leftover or rotisserie chicken can save prep time.
Ingredient Substitutions
Chicken Breast
Cooked turkey breast can replace the shredded chicken breast.
Chicken Broth
Vegetable broth can be used in place of chicken broth. The soup will have a slightly different savory flavor.
2% Milk
Use 1% milk if that is what you have on hand. The finished soup may be a little less creamy.
Greek Yogurt
Plain low-fat Greek yogurt can replace nonfat Greek yogurt.
Fresh Lemon Juice
A small amount of apple cider vinegar can replace the lemon juice when needed. Start with less and adjust to taste.
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High Protein Creamy Pumpkin Chicken Soup
Recipes are written with one action per step for accessibility. Short lines. Fewer rereads. A calmer kitchen on mobile or desktop.
Ingredients
- 1 tablespoon olive oil
- 1 medium yellow onion diced
- 2 medium carrots peeled and chopped
- 2 stalks celery chopped
- 3 cloves garlic minced
- 1 teaspoon dried sage
- 1 teaspoon dried thyme
- ½ teaspoon smoked paprika
- ¼ teaspoon ground nutmeg
- 1 can (15-ounce) pumpkin puree
- 4 cups fat-free low-sodium chicken broth
- 3 cups cooked chicken breast shredded
- 1 cup 2% milk
- ½ cup plain nonfat Greek yogurt
- 1 tablespoon fresh lemon juice
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
Instructions
- Heat the olive oil in a large Dutch oven over medium heat.
- Add the onion, carrots, and celery. Cook for 7 to 8 minutes, stirring occasionally, until the vegetables begin to soften.
- Add the garlic, sage, thyme, smoked paprika, and nutmeg. Cook for 30 seconds, stirring constantly.
- Add the pumpkin puree and chicken broth. Stir until the pumpkin is mixed into the broth.
- Increase the heat to medium-high. Bring the soup to a gentle boil.
- Reduce the heat to medium-low. Simmer uncovered for 15 minutes, or until the vegetables are tender. Remove from the heat.
- Using an immersion blender, blend the soup until smooth. Return the Dutch oven to low heat.
- Add the shredded chicken and milk. Cook for 5 minutes, stirring occasionally, until the chicken is heated through. Do not let the soup boil.
- Place the Greek yogurt in a medium bowl. Slowly add ½ cup of the hot soup to the yogurt while whisking until smooth.
- Remove the Dutch oven from the heat.
- Stir the yogurt mixture into the soup. Add the lemon juice, salt, and ground black pepper. Mix well.
Notes
Tips and Tricks
Use plain pumpkin puree – Check the can before adding it. Pumpkin pie filling contains added sugar and spices that will change the soup. Temper the Greek yogurt – Mixing hot soup into the yogurt before adding it to the Dutch oven helps keep the yogurt smooth. Keep the heat low after adding dairy – High heat can cause milk and Greek yogurt to separate. Adjust the thickness after blending – If the soup becomes thicker than you prefer, stir in a small amount of chicken broth or milk.Storing and Reheating
Refrigerate – Store leftover soup in a covered container in the refrigerator for up to 3 to 4 days. Freeze – Dairy-based soups can change texture after freezing, so freezing is not the preferred storage method. If frozen, stir the soup well while reheating. Reheat on Stovetop – Place the soup in a saucepan and warm over low to medium-low heat, stirring occasionally. Do not let it boil. Reheat in Microwave – Place one serving in a microwave-safe bowl. Heat in short intervals, stirring between each interval, until heated through.Nutrition
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