High Protein Creamy Pumpkin Chicken Soup
High Protein Creamy Pumpkin Chicken Soup is a hearty fall dinner with 27 grams of protein per serving and a smooth, creamy pumpkin broth.
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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
Serving Size: 1½ Cups
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
Calories: 218kcalCarbohydrates: 13gProtein: 27gFat: 6gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0.04gCholesterol: 63mgSodium: 919mgPotassium: 591mgFiber: 3gSugar: 7gVitamin A: 14627IUVitamin C: 8mgCalcium: 124mgIron: 2mg
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