High Protein / Weight Watchers Friendly
High Protein Creamy Tuscan Chicken Soup is a good choice when you want a hearty chicken dinner but would rather have a bowl of soup.
It has tender chicken, white beans, spinach, and tomatoes in a creamy Parmesan broth with Italian seasonings.
Each serving has about 42 grams of protein, so it’s substantial enough to serve as the main course.
You only need one large Dutch oven for cooking the chicken soup and a small bowl for mixing the Greek yogurt. The whole recipe takes about 50 minutes, including preparation, and most of the cooking happens in the same pot.
The Greek yogurt is worth mentioning because it gives the broth a creamy consistency without using heavy cream. You’ll want to add it carefully, though. Mixing it with a little hot broth first helps prevent curdling.
Sun-dried tomatoes give this soup a more pronounced tomato flavor than diced tomatoes alone. There’s also plenty of spinach, but it cooks down considerably.
Serve it with crusty bread or a simple green salad. Leftovers can be refrigerated for another meal, although the soup needs gentle reheating to keep the broth smooth.
Why You’ll Love This High Protein Creamy Tuscan Chicken Soup
42 Grams of Protein Per Serving
Chicken breast, cannellini beans, and Greek yogurt make this a filling soup with approximately 42 grams of protein per serving.
Creamy Without Heavy Cream
Low-fat milk, nonfat Greek yogurt, and Parmesan cheese give the broth a creamy consistency without needing heavy cream.
One-Pot Dinner
Most of the cooking happens in one Dutch oven. There’s less cleanup, and the soup is ready in about 50 minutes.
Plenty of Vegetables
You get spinach, onions, and two types of tomatoes in every batch. The cannellini beans also make the soup more substantial.
Ingredient Substitutions
Chicken Breasts
Boneless skinless chicken thighs can replace the breasts. They have a slightly richer flavor and may increase the fat content.
Cannellini Beans
Great Northern beans or navy beans are good alternatives. Both have a mild flavor and soft texture.
Fresh Spinach
Chopped kale works well, but it needs a few additional minutes of cooking to become tender.
Sun-Dried Tomatoes
Use dry-packed sun-dried tomatoes instead of oil-packed. Soften them in warm water before chopping.
Low-Fat Milk
Whole milk can be used for a richer broth. The finished soup will have more fat.
Parmesan Cheese
Grated Pecorino Romano can replace Parmesan. It has a stronger, saltier flavor, so you may want to reduce the added salt.
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RECOMMENDED TOOL FOR THIS RECIPE
Cast Iron Dutch Oven
A roomy Dutch oven gives soups plenty of space to simmer without crowding the pot.
High Protein Creamy Tuscan 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
- 1½ pound boneless skinless chicken breasts cut into bite-size pieces
- 1 medium yellow onion diced
- 3 cloves garlic minced
- 1 teaspoon Italian seasonings
- ½ teaspoon dried basil
- ½ teaspoon dried oregano
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- 4 cups low-sodium chicken broth
- 1 can (15-ounce) cannellini beans drained and rinsed
- 1 can (14.5-ounce) no-salt-added diced tomatoes drained
- ⅓ cup sun-dried tomatoes packed in oil chopped
- 4 cups fresh spinach chopped
- 1 cup low-fat milk
- 1 cup plain nonfat greek yogurt
- ½ cup grated parmesan cheese
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.
- Add the diced onion and cook for 4 minutes, stirring occasionally, until softened.
- Stir in the garlic, Italian seasoning, basil, oregano, salt, and black pepper. Cook for 30 seconds.
- Add the chicken broth, cannellini beans, diced tomatoes, and sun-dried tomatoes. Stir and bring 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.
- Stir in the chopped spinach and milk. Simmer gently for 2 to 3 minutes, until the spinach wilts.
- Place the Greek yogurt in a small bowl. Slowly whisk in about ½ cup of the hot soup broth, adding a little at a time until smooth.
- Reduce the heat to its lowest setting and stir the yogurt mixture into the soup.
- Add the Parmesan cheese and stir until melted and blended into the broth.
Notes
Tips and Tricks
Prevent Curdling – Use plain Greek yogurt at room temperature if possible. Avoid boiling the soup after adding it. Drain the Sun-Dried Tomatoes – Let excess oil drip off before chopping. This helps keep the broth from becoming greasy. Adjust the Thickness – If the soup becomes too thick, stir in a little additional chicken broth until it reaches your preferred consistency. Use Freshly Grated Parmesan – Freshly grated cheese generally melts more smoothly than packaged grated Parmesan.Storing and Reheating
Refrigerator – Cool the soup promptly and store in an airtight container in the refrigerator for up to 3 to 4 days. Freezer – Freezing is possible, but the Greek yogurt and milk may separate when thawed. For best texture, refrigerate rather than freeze. Stovetop – Reheat over low heat, stirring frequently until the soup reaches 165°F. Avoid boiling, which can cause the dairy to separate. Microwave – Heat individual servings in a microwave-safe bowl in short intervals, stirring between each, until heated to 165°F.Nutrition
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