Why Make This Recipe
High Protein Creamy Pumpkin Chicken Soup is a delicious and nutritious choice for anyone looking to boost their protein intake while enjoying a comforting bowl of soup. Packed with wholesome ingredients like pumpkin puree, shredded chicken, and Greek yogurt, this soup is not only rich in flavor but also perfect for a healthy meal. It’s ideal for chilly days or when you need a quick and easy dinner option that the whole family will love.
How to Make High Protein Creamy Pumpkin Chicken Soup
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
Directions:
- 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.
How to Serve High Protein Creamy Pumpkin Chicken Soup
Serve the soup warm in bowls. You can top it with extra Greek yogurt or a sprinkle of fresh herbs like parsley for added flavor. This soup pairs wonderfully with crusty bread or a light salad on the side, making for a complete meal.
How to Store High Protein Creamy Pumpkin Chicken Soup
Let the soup cool to room temperature before transferring it to an airtight container. It can be stored in the refrigerator for up to 4 days. If you want to keep it for longer, freeze the soup in freezer-safe containers for up to 3 months. To reheat, simply warm it on the stove over medium heat or in the microwave until hot.
Tips to Make High Protein Creamy Pumpkin Chicken Soup
- For added flavor, consider using rotisserie chicken instead of cooked chicken breast.
- Adjust the spices according to your taste; you can add more paprika for extra smokiness or additional herbs for complexity.
- If you like a bit of heat, try adding a pinch of cayenne pepper or some crushed red pepper flakes.
Variation (if any)
You can make this soup vegetarian by replacing chicken with cooked lentils or chickpeas. Substitute vegetable broth for chicken broth, and keep the Greek yogurt for creaminess.
FAQs
Can I use canned chicken instead of cooked chicken breast?
Yes, canned chicken can be used. Just make sure to drain it before adding.
Is it possible to make this soup dairy-free?
Yes, you can substitute the 2% milk with a dairy-free milk (such as almond or oat milk) and use a non-dairy yogurt.
Can I add more vegetables to this soup?
Absolutely! Feel free to add vegetables like spinach, bell peppers, or zucchini for more nutrition and flavor.
High Protein Creamy Pumpkin Chicken Soup
Ingredients
Base Ingredients
- 1 tablespoon olive oil
- 1 medium yellow onion (diced)
- 2 medium carrots (peeled and chopped)
- 2 stalks celery (chopped)
- 3 cloves garlic (minced)
Seasonings
- 1 teaspoon dried sage
- 1 teaspoon dried thyme
- ½ teaspoon smoked paprika
- ¼ teaspoon ground nutmeg
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
Main Ingredients
- 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
Instructions
Preparation
- 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.
Cooking
- 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.