High-protein, high-fiber soup
If you’re looking for the high protein, high fiber macros of a super-salad but winterized to be warm and comforting, this recipe is for you.
It’s warm, grounding, easy to throw together, and quite filling. It checks all the boxes I care about: high protein, high fiber, whole-foods ingredients, and flexible enough to work with whatever I have in the fridge. I make a big pot, eat it for lunch for the week, and somehow don’t get sick of it.
If you’re looking for a simple, nourishing meal that supports blood sugar, digestion, and satiety without a lot of mental effort, this one is worth adding to your rotation.
Ingredients (5 Servings)
• 1 lb boneless, skinless chicken thighs
• 4 cups chicken bone broth (bone broth adds 10g protein per cup!)
• 28 oz diced tomatoes with liquid
• 2 zucchini, diced
• 5 carrots, diced
• 5 celery stalks, diced
• 1 white onion, diced
• 1 can chickpeas or kidney beans, drained and rinsed
• ½ tablespoon kosher salt
• 1 teaspoon turmeric
• 1 garlic clove, minced
• 1 teaspoon fresh grated ginger
• 1 bay leaf
Optional add-ins: black pepper, chili flakes, fresh or dried herbs, or a squeeze of lemon at the end.
How to Make It
Dice all vegetables
Add all ingredients to the crockpot bowl
Cook on high for 3-4 hours
Remove the bay leaf. Remove chicken thighs and shred with a fork. Put back into the soup mixture.
Simple, forgiving, and hard to mess up!
Simple Ingredient Swaps
Protein swaps
• Chicken thighs instead of breasts
• Ground turkey or turkey breast
• Extra beans for a plant-forward version
Vegetable swaps
• Yellow squash instead of zucchini
• Spinach or kale stirred in at the end
• Parsnips or sweet potato in place of carrots
The base stays the same, which makes this easy to repeat without boredom.
Nutrition Information (Approximate, Per Serving)
Based on 5 servings
• Calories: ~360
• Protein: ~35–38 g
• Fiber: ~9–11 g
• Carbohydrates: ~30–35 g
• Fat: ~6–8 g
These numbers will shift slightly depending on bean choice and protein source.
