High-Protein, High-Fiber Chicken Soup

This filling soup is packed with lean chicken, fiber-rich beans and veggies, plus bold, bright flavors from sun-dried tomatoes, artichokes, and a splash of lemon. Ready in just 30 minutes, it’s a tasty, nourishing meal you can whip up any night of the week without fuss.

Julia Levy has spent nearly a decade in the world of recipe publishing, but her love for testing recipes goes back to when she first learned to hold a spoon.

Emily Lachtrupp, a registered dietitian, specializes in nutritional counseling, recipe development, and meal planning. She supports clients with diabetes, weight management, digestive health, and more. When she’s not in the kitchen or consulting, you’ll find her exploring Vermont’s outdoors with her family and dog, Winston.

• This wholesome, flavorful soup is simple to make and freezes well for up to 3 months.
• It delivers a winning combo of protein from both chicken and plant sources for lasting energy.
• If you like a thicker texture, add precooked grains or small pasta shapes for extra comfort.

This high protein chicken soup comes together fast, making it ideal for chilly weeknights when you want something healthy and satisfying. It’s loaded with protein from tender chicken breast, creamy cannellini beans, and sweet peas. Earthy kale and tender artichoke hearts add great texture, while sun-dried tomatoes bring a touch of tang. A squeeze of lemon brightens the whole pot, balanced by the gentle saltiness of Asiago cheese. This soup is a delicious spin on classic chicken soup that your whole family will love. Keep reading for handy tips on prepping ahead and making dinnertime that much easier.

This high protein chicken soup is a one-pot wonder that takes about 30 minutes to make and yields six hearty servings. It combines lean chicken and fiber-packed cannellini beans for a protein boost, plus kale, peas, and artichokes for tasty nutrition. Zesty sun-dried tomatoes, fresh lemon juice, and a sprinkle of Asiago cheese brighten up the flavors so the soup tastes fresh and satisfying without feeling heavy.

Here’s what you’ll find below to help you cook this soup with ease:

• a straightforward ingredient list and a simple 3-step method;
• Test Kitchen tips on prepping ahead and using leftover or rotisserie chicken;
• practical swaps and variations including vegetarian options and ways to add grains or pasta;
• clear advice on storing, freezing, and reheating; and
• answers to common questions plus serving ideas to complete your meal.

Keep going for the recipe, plus my favorite tips to make this bright, freezer-friendly soup work perfectly on busy nights or for easy meal prep.

Big Reasons to Make It

This soup really checks all the boxes: it cooks in about 30 minutes, delivers both lean animal protein and plant-based protein from beans, and offers a fiber boost thanks to kale, peas, and artichokes. If you want another high-fiber, plant-forward option, try our Super Greens and Beans Soup (Vegan High-Protein). The sun-dried tomatoes and lemon juice add a refreshing pop, making the soup taste lively, while Asiago cheese gives a subtle savory depth without overpowering the dish. Plus, it’s super versatile and family-approved, uses pantry staples and leftover or rotisserie chicken, and freezes beautifully for those busy weeknights or quick lunches. For another quick, make-ahead chicken soup, check out Instant Pot Chicken and Rice Soup.

What You’ll Need

• 2 tablespoons extra-virgin olive oil
• 1 medium yellow onion, chopped
• 6 medium cloves garlic, minced
• ½ cup drained julienned sun-dried tomatoes packed in oil, chopped
• 1 (15-ounce) can quartered artichoke hearts, drained and chopped
• 1 (15-ounce) can no-salt-added cannellini beans, undrained
• 8 cups lower-sodium chicken broth
• ¾ teaspoon salt
• ½ teaspoon ground black pepper
• 6 cups chopped stemmed lacinato kale
• 1 cup frozen peas
• 1½ cups shredded cooked chicken breast
• 1½ tablespoons fresh lemon juice
• ¼ cup shredded Asiago cheese

Make It in 30 Minutes

1. Warm 2 tablespoons extra-virgin olive oil in a medium saucepan over medium heat.
2. Add the chopped onion and minced garlic and cook, stirring frequently, until softened and fragrant, about 5 minutes.
3. Stir in the chopped sun-dried tomatoes and cook for 1 minute, stirring constantly.
4. Add the chopped artichoke hearts, cannellini beans with their liquid, chicken broth, salt, and pepper; bring to a boil over medium-high heat.
5. Lower the heat to maintain a lively simmer and cook about 5 minutes, stirring occasionally.

6. Add the chopped kale and frozen peas and cook, stirring off and on, until the kale is bright green and tender, about 2 minutes.

   

7. Stir in the shredded cooked chicken and the fresh lemon juice.
8. Sprinkle the Asiago cheese on top and season with additional black pepper if desired.

Prep and Serving Tips

Here’s what we learned while testing this recipe to make sure it’s easy, delicious, and family-friendly:

• To save time on busy days, prep the onion, garlic, artichokes, and shred the chicken up to 2 days ahead. Keep everything chilled separately until you’re ready to cook. If you like to meal-prep protein, try making a quick batch of chicken, rice, and broccoli to shred and repurpose in this soup.
• This soup is perfect for using up leftover cooked chicken breast, rotisserie chicken, or even cooked turkey breast—and leftover turkey also shines in a High-Protein Turkey Chili. You can also poach raw chicken breasts right in the soup as it simmers.
• Choose low-sodium chicken broth to control the salt level. If you only have regular broth on hand, reduce the added salt in the recipe and adjust seasoning at the end.
• For a heartier soup, mix in small pasta like ditalini or orzo, or cooked grains such as farro or brown rice. Add these at the very end of cooking to keep them from soaking up too much broth.

Swaps, Add-Ins, and Alternatives

• Vegetarian: Skip the chicken, swap chicken broth for vegetable broth, and add an extra can of cannellini beans or chickpeas for more protein. Use vegetarian-friendly cheese or leave out the Asiago. For another meatless, high-protein option, try our Protein Packed Black Bean and Lentil Soup.
• Swap the beans: Try great northern beans or chickpeas in place of cannellini for a different texture and flavor.
• Make it heartier: Stir in cooked pasta or grains just before serving so they stay tender but don’t soak up too much liquid.
• Greens: Use baby kale, baby spinach (added off heat), or Swiss chard—note spinach wilts more than kale.
• Cheese and flavor: Swap Asiago for Parmesan, add a Parmesan rind while simmering for extra richness (remove before serving), or sprinkle in red pepper flakes if you want a little heat. Craving a creamy, spicier bowl? See our High Protein Creamy Taco Soup.
• Protein: Use shredded cooked turkey or canned chicken for a quick shortcut.

Storing, Freezing, and Reheating

Make sure the soup is cool before putting it in containers. Refrigerate in airtight containers up to 3-4 days, or freeze for up to 3 months. If youre batch-cooking, consider adding a second freezer-friendly option like our meatless lentil soup to stock your freezer with variety. Label your containers with the date so you can keep track.

• Thawing: For best texture, thaw frozen portions in the fridge overnight. Add the lemon juice after thawing to freshen up the flavors, which can fade a bit in the freezer.
• Reheating: Heat gently on the stove over medium-low, stirring occasionally, or use the microwave in 1-minute bursts with stirring in between. If the soup thickens too much when chilled, loosen it with a splash of broth or water.
• Mix-ins: If youve added pasta or grains, store them separately (similar to how we portion rice in these Teriyaki Chicken Meal Prep Bowls) or add fresh cooked grains when reheating to prevent mushiness. Kale will soften a bit after freezing but holds up better than spinach. For more texture, add fresh greens at serving time.

Answers to Common Questions

• Can I make this soup vegetarian?

  Definitely! Swap out the chicken for more white beans, use vegetable broth, and choose a vegetarian cheese or leave it out completely for a tasty vegetarian version. For another cozy meatless bowl, try our High Protein Broccoli Cheddar Soup.

• What substitutions can I use for ingredients?

  You can replace cannellini beans with chickpeas or great northern beans for different flavors and textures. Greens like baby kale, spinach (added after cooking), or Swiss chard work well. Parmesan can replace Asiago, and a Parmesan rind added during cooking adds depth—just remove it before serving.

• How do I store and reheat leftovers?

  Keep leftovers in an airtight container in the fridge for 3-4 days. Reheat gently on the stove or in the microwave. Add broth or water if the soup thickens in the fridge to get it back to the right consistency.

• Can I freeze this soup?

  Yes! It freezes beautifully, so making a double batch is a smart move. Freeze in portions for up to 3 months. For best flavor, stir in lemon juice after thawing. Remember, kale softens a little when frozen but still holds up better than spinach.

• What pairs well with this high protein chicken soup?

  Serve it up with crusty whole-grain bread or a crisp salad like mixed greens with cucumber herb vinaigrette, a broccoli-apple crunch salad, or a refreshing smashed cucumber and tomato salad. You can also enjoy a cup of the soup alongside your favorite sandwich for a satisfying meal.