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Why You'll Love This high protein chicken and kale soup for warming winter family meals
- High in Protein: This soup is packed with protein-rich chicken and kale, making it an excellent option for those looking to boost their protein intake.
- Nutritious and Delicious: The combination of chicken, kale, and vegetables provides a wealth of essential vitamins and minerals, while the spices add a burst of flavor.
- Easy to Make: This recipe is quick and simple to prepare, requiring minimal ingredients and effort.
- Customizable: Feel free to add or substitute your favorite ingredients to make the recipe your own.
- Perfect for Meal Prep: This soup is ideal for meal prep, as it can be made in large batches and reheated throughout the week.
- Freezer-Friendly: The soup can be frozen for up to 3 months, making it a great option for future meals.
- Comforting and Warming: The combination of chicken, kale, and spices creates a comforting and warming meal that's perfect for cold winter nights.
- Gluten-Free and Low-Carb: This recipe is gluten-free and low in carbs, making it an excellent option for those with dietary restrictions.
Ingredient Breakdown
The key ingredients in this recipe are chicken breast or thighs, kale, onions, garlic, carrots, celery, chicken broth, and spices. The chicken provides a boost of protein, while the kale adds a wealth of vitamins and minerals. The onions, garlic, carrots, and celery add natural sweetness and flavor, while the chicken broth helps to bring everything together. The spices, including thyme, rosemary, and bay leaves, add a burst of flavor and aroma. When selecting ingredients, choose fresh and organic options whenever possible. For the chicken, opt for boneless, skinless breast or thighs, and make sure to trim any excess fat. For the kale, choose curly or lacinato kale, and remove the stems and ribs before chopping. For the spices, use fresh or dried herbs, and adjust the amount to taste.
How to Make high protein chicken and kale soup for warming winter family meals
Chop 1 large onion and 3 cloves of garlic, and sauté them in a large pot over medium heat until softened, about 5 minutes.
Add 2 chopped carrots and 2 stalks of celery to the pot, and continue to sauté for an additional 5 minutes, until the vegetables are tender.
Add 1 pound of chicken breast or thighs, 4 cups of chicken broth, and 1 teaspoon of dried thyme to the pot. Bring the mixture to a boil, then reduce the heat and simmer for 10-15 minutes, until the chicken is cooked through.
Add 2 cups of chopped kale to the pot, and continue to simmer for an additional 5-10 minutes, until the kale is tender.
Season the soup with salt and pepper to taste, and serve hot, garnished with chopped fresh herbs if desired.
Store the soup in an airtight container in the refrigerator for up to 3 days, or freeze for up to 3 months. Reheat the soup over low heat, stirring occasionally, until warmed through.
Tips for Perfect Results
Using fresh herbs, such as thyme and rosemary, will add a brighter, more vibrant flavor to the soup.
Kale can become bitter and tough if overcooked. Add it to the pot in the last 5-10 minutes of cooking, and cook until tender but still crisp.
Using low-sodium broth will help to reduce the overall sodium content of the soup, making it a healthier option.
Adding a squeeze of fresh lemon juice or a splash of vinegar will help to brighten the flavors and balance the richness of the soup.
Feel free to experiment with different spices and herbs to find the combination that works best for you. Some options include cumin, paprika, and chili flakes.
Serve the soup with a side of crusty bread or a green salad to make it a complete and satisfying meal.
Common Mistakes to Avoid
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Overcooking the Chicken:
Fix: Cook the chicken until it reaches an internal temperature of 165°F, then remove it from the pot to prevent overcooking.
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Not Sautéing the Aromatics:
Fix: Take the time to sauté the onions, garlic, carrots, and celery until they're tender and fragrant, as this will add depth and flavor to the soup.
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Not Seasoning Enough:
Fix: Taste the soup regularly and adjust the seasoning as needed. Don't be afraid to add more salt, pepper, or herbs to bring out the flavors.
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Not Using Fresh Ingredients:
Fix: Use fresh and high-quality ingredients, including fresh herbs, vegetables, and chicken, to ensure the best flavor and texture.
Variations & Substitutions
Add diced jalapeños or red pepper flakes to give the soup a spicy kick.
Add a splash of heavy cream or half-and-half to give the soup a rich and creamy texture.
Replace the chicken with tofu or tempeh, and use a vegetable broth instead of chicken broth.
Use gluten-free chicken broth and be sure to check the ingredients of any store-bought broth or spices to ensure they are gluten-free.
Storage & Make-Ahead
Store the soup at room temperature for up to 2 hours. If you plan to store it for longer, refrigerate or freeze it to prevent bacterial growth.
Store the soup in an airtight container in the refrigerator for up to 3 days. Reheat it over low heat, stirring occasionally, until warmed through.
Store the soup in an airtight container or freezer bag in the freezer for up to 3 months. When you're ready to eat it, thaw it overnight in the refrigerator and reheat it over low heat, stirring occasionally, until warmed through.
Frequently Asked Questions
Can I make this ahead of time?
Yes! You can prepare this recipe up to 2 days in advance. Store it covered in the refrigerator and bring to room temperature before serving. The flavors actually improve as they meld together overnight.
Is this recipe gluten-free?
Yes, this recipe is gluten-free, as long as you use gluten-free chicken broth and check the ingredients of any store-bought spices or seasonings. If you're cooking for someone with celiac disease or a gluten intolerance, be sure to take proper cross-contamination precautions.
Can I freeze this soup?
Yes, you can freeze this soup for up to 3 months. When you're ready to eat it, thaw it overnight in the refrigerator and reheat it over low heat, stirring occasionally, until warmed through.
What type of kale should I use?
You can use either curly or lacinato kale for this recipe. Curly kale has a milder flavor and a softer texture, while lacinato kale has a slightly bitter flavor and a chewier texture. Both types work well in this recipe, so feel free to use whichever you prefer.
Can I substitute other leafy greens for the kale?
Yes, you can substitute other leafy greens, such as spinach or collard greens, for the kale. Keep in mind that these greens may have a milder flavor and a softer texture, so you may need to adjust the cooking time accordingly.
Is this recipe suitable for a low-carb diet?
Yes, this recipe is relatively low in carbs, making it a good option for a low-carb diet. However, if you're tracking your carb intake closely, be sure to calculate the carb content of the ingredients and adjust the serving size accordingly.
high protein chicken and kale soup for warming winter family meals
Ingredients
- 1 pound boneless, skinless chicken breast or thighs, cut into 1-inch pieces
- 2 cups chopped kale, stems removed and discarded, leaves coarsely chopped
- 1 large onion, chopped
- 3 cloves garlic, minced
- 2 medium carrots, peeled and chopped
- 2 stalks celery, chopped
- 4 cups low-sodium chicken broth
- 1/2 cup diced tomatoes
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
Instructions
- Step 1: Heat Oil and Cook Chicken. In a large pot, heat the olive oil over medium-high heat. Add the chicken and cook until browned, about 5-7 minutes. Remove the chicken from the pot and set aside.
- Step 2: Soften Onions and Garlic. Reduce the heat to medium and add the chopped onion to the pot. Cook, stirring occasionally, until the onion is softened, about 5 minutes. Add the minced garlic and cook for an additional 1-2 minutes, until fragrant.
- Step 3: Add Carrots and Celery. Add the chopped carrots and celery to the pot and cook, stirring occasionally, until they begin to soften, about 5 minutes.
- Step 4: Add Broth, Tomatoes, and Thyme. Pour in the chicken broth, diced tomatoes, and dried thyme. Bring the mixture to a boil, then reduce the heat to low and simmer for 10-15 minutes, until the vegetables are tender.
- Step 5: Add Kale and Cook. Stir in the chopped kale and cook, until wilted, about 5 minutes.
- Step 6: Season and Serve. Season the soup with salt and pepper to taste, then serve hot, garnished with chopped fresh herbs, if desired.
Recipe Notes
- Storage tip: Cool the soup to room temperature, then refrigerate or freeze for later use.
- Make ahead: Cook the soup up to a day in advance, then reheat and serve.
- Substitution: Swap the kale for spinach or collard greens, if desired.
- Pro tip: Use low-sodium broth to control the salt content of the soup.
