Chicken & Vegetable Soup (With a Simple Protein Boost)

As the weather starts to cool down, soup tends to make a regular appearance in a lot of households.

It’s easy, affordable, and a great way to get a variety of vegetables into one meal. You can make a big batch, portion it out, and have lunches or dinners sorted for the next few days (or stash some in the freezer for later). All wins.

But there’s one thing I often see when I’m working with clients…

Soup can fall short when it comes to protein. And this matters more than most people realise.

If your meals are low in protein, you’re more likely to feel hungry not long after eating, find yourself reaching for snacks, and struggle with energy levels throughout the day.

The good news is, it’s an easy fix.

With a few small tweaks, you can turn a basic vegetable soup into a meal that actually keeps you full. Check out another blog I wrote - How much protein do I really need? for more info.

How to Add More Protein to Soup

Before we get to the recipe, here are a few simple ways to increase the protein content of your soups:

• Add shredded chicken, beef, or lamb

• Use beans or lentils (like cannellini beans in this recipe)

• Stir/blend through Greek yoghurt or cottage cheese

• Add a side of protein (like boiled eggs, tuna or leftover meat) if needed

You don’t need to overcomplicate it, just be a bit more intentional.

Chicken & Vegetable Soup

This is a simple, family-friendly recipe that works well on busy weeks. It ticks the boxes for vegetables, fibre, and with the addition of cottage cheese, it becomes a much more balanced and filling meal.

Ingredients

• 2-3 chicken breasts

• 2 carrots, chopped

• 2 small potatoes, chopped

• 2 small kumara, chopped

• 1 onion, diced

• 3 cloves garlic, crushed

• 1 litre chicken stock

• 6 cubes frozen spinach

• 1 can cannellini beans

• 2 tbsp mixed herbs

• 1 cup cottage cheese

Method

1. Add all ingredients except the cottage cheese to the slow cooker

2. Cook on low for 4–5 hours

3. Remove the chicken and shred

4. Add the cottage cheese to the soup

5. Blend to your desired consistency

6. Return the chicken to the pot and stir through

   
   

Why Add Cottage Cheese?

This is one of my favourite simple upgrades.

It blends in really well, adds a creamy texture, and most importantly, it increases the protein content without changing the flavour too much.

If you’ve never tried it, this is a good place to start.

Make It Work for You

This recipe is also really flexible:

• Swap the chicken for leftover roast meat

• Use whatever vegetables you have on hand

• Double the batch and freeze half

It doesn’t need to be perfect, just practical enough that you’ll actually make it.

If you’re finding your meals aren’t keeping you full, or you’re dealing with constant hunger or low energy, this is often one of the first places I start with clients, building meals that are balanced and satisfying.

If this is an area you’re working on, you might also find these helpful:

• How to hit your protein target without shakes or bars

And if you want more ideas, come along to the FREE masterclass I am running on Thursday April 30th 12-1pm Click the link to register.