You know those weeks when you’re running from one thing to the next, barely stopping to breathe? That’s when my high protein soup meal prep recipes become my kitchen superhero. I discovered this trick during my busiest semester in college – a pot of this hearty, protein-packed soup kept me fueled through back-to-back classes and late-night study sessions. The best part? It tastes even better as the flavors meld in your fridge. Packed with lean chicken and quinoa, this soup fills you up without weighing you down. Trust me, once you try meal prepping soups this way, you’ll wonder how you ever survived without it!
Why You’ll Love These High Protein Soup Meal Prep Recipes
Let me tell you why this soup became my weekly meal prep staple – and why you’ll adore it too! First off, it’s the ultimate time-saver. One pot, 40 minutes, and boom – lunches for days. But the real magic? How it keeps you full. That quinoa-chicken combo packs a protein punch that’ll power you through even the longest afternoons without reaching for snacks.
- Convenience: Just reheat and eat – no more stressing about lunch decisions
- Nutrition: 35g protein per serving keeps energy levels steady
- Flavor: Gets better each day as the thyme and garlic meld
- Versatility: Swap veggies based on what’s in your fridge
- Budget-friendly: Stretches one batch of chicken into four meals
Seriously, this soup checks all the boxes without tasting like “health food.” It’s just downright delicious home cooking that happens to be good for you!
Ingredients for High Protein Soup Meal Prep
Let me walk you through exactly what you’ll need for this protein-packed soup. I’ve learned through trial and error that quality ingredients make all the difference here. Don’t worry – everything’s easy to find at any grocery store!
- 2 cups chicken breast – diced into bite-sized pieces (trust me, uniform pieces cook evenly)
- 1 cup quinoa – rinsed well to remove that natural bitter coating
- 1 cup carrots – chopped into coins about 1/4 inch thick
- 1 cup celery – sliced diagonally for better texture
- 1 onion – diced small (yellow works best for sweetness)
- 4 cups chicken broth – low-sodium lets you control the salt
- 1 tbsp olive oil – for sautéing those veggies to perfection
- Seasonings: garlic powder, salt, black pepper, and thyme – simple but magical together
See? Nothing fancy – just real food that comes together beautifully. Now let’s get cooking!
How to Make High Protein Soup Meal Prep
Alright, let’s get cooking! I promise this high protein soup comes together so easily – even my kitchen-challenged roommate could make it. Just follow these simple steps, and you’ll have a pot of deliciousness ready in no time. The key is taking it step by step – don’t rush the process, and you’ll be rewarded with the most flavorful, protein-packed meal prep ever.
Step 1: Sauté the Vegetables
First things first – grab your biggest pot (I use my trusty 5-quart Dutch oven) and heat that olive oil over medium. When it shimmers slightly, toss in your diced onions. Stir them around for about 2 minutes until they start turning translucent – that’s when you know they’re ready for company. Add the carrots and celery, stirring everything together. Here’s my secret: don’t crowd the pan! Give those veggies space to get slightly caramelized edges, about 5 minutes total. You’ll know they’re perfect when your kitchen smells amazing.
Step 2: Cook the Chicken
Now for the protein boost! Push your veggies to the sides and add the diced chicken breast right in the center. Spread it out in a single layer – this helps it cook evenly instead of steaming. Let it sit untouched for 1 minute to get some color, then stir occasionally. The chicken’s done when there’s no pink left, about 5-6 minutes. Pro tip: if your pieces stick, your heat might be too high. Just lower it slightly and scrape up those tasty browned bits – they add so much flavor!
Step 3: Add Quinoa and Broth
Time for the quinoa! Sprinkle it over everything, then pour in your chicken broth. Stir well to combine – this is when all those flavors start mingling beautifully. Add your seasonings now too. Important: make sure to rinse your quinoa first (I use a fine mesh strainer) to remove its natural bitter coating. The broth should just cover everything – if it looks too thick, add another 1/2 cup. Bring it to a lively boil, then we’ll move to the final step.
Step 4: Simmer and Serve
Reduce the heat to low and let your soup gently simmer uncovered for 20 minutes. You’ll see the quinoa start to pop open – that’s when you know it’s working! Resist stirring too much; just an occasional check is fine. When time’s up, remove from heat and let it cool slightly before portioning into containers. The soup thickens as it sits, so don’t panic if it seems thin at first. That’s it – meal prep magic in under an hour!
Tips for Perfect High Protein Soup Meal Prep
Want to take your high protein soup to the next level? Here are my tried-and-true tips for meal prep perfection. First, if your soup thickens too much when stored, just add a splash of broth or water when reheating – it’ll come back to life. Second, taste and adjust seasoning *after* simmering – quinoa absorbs salt, so you might need a pinch more. Third, for extra flavor, swap half the broth for bone broth – it’s a protein powerhouse! Lastly, if you’re freezing portions, leave a little extra space in the container – it expands as it freezes. Trust me, these small tweaks make a big difference!
Storage and Reheating Instructions
Okay, let me share my foolproof storage system that keeps this high protein soup tasting fresh all week! First, portion the cooled soup into airtight containers – I love these glass ones with locking lids. They’ll keep in the fridge for up to 5 days, though mine never lasts that long! For freezing, leave about an inch of space at the top (learned that the hard way after a lid-popping incident). When reheating, the microwave works fine (2-3 minutes on high, stirring halfway), but my favorite method is the stovetop – just warm it gently with a splash of extra broth to bring back that perfect consistency. Pro tip: always give it a good stir and check the temperature before digging in!
Nutritional Information for High Protein Soup Meal Prep
Let’s talk numbers—this high protein soup isn’t just filling, it’s packed with goodness! Each generous bowl (about 1/4 of the recipe) gives you a solid 35g of protein from the chicken and quinoa combo. At just 320 calories, it’s a meal that keeps you satisfied without weighing you down. You’re also getting 5g of fiber from the veggies and quinoa—hello, happy digestion! The sodium comes in around 800mg per serving (using low-sodium broth helps control this). Now, a quick heads-up: these numbers can vary slightly depending on your exact ingredients. If you swap in bone broth or different veggies, the counts will shift a bit—but the protein power stays strong!
Frequently Asked Questions
Q1. Can I use turkey instead of chicken?
Absolutely! Ground turkey or diced turkey breast works great. Just adjust cooking time slightly since turkey tends to dry out faster than chicken. I often make this swap when turkey’s on sale.
Q2. How long does this soup last in the freezer?
It freezes beautifully for up to 3 months. Pro tip: freeze in single portions for easy grab-and-go meals. Thaw overnight in the fridge before reheating.
Q3. What if I don’t have quinoa?
No worries! Brown rice or barley make good substitutes – just adjust cooking time accordingly. The soup will still be packed with protein from the chicken.
Q4. Can I make this vegetarian?
Sure thing! Swap chicken for extra firm tofu (press it first) and use vegetable broth. Add an extra 1/4 cup quinoa to keep the protein high.
Q5. Why does my soup thicken so much in the fridge?
That’s the quinoa doing its thing! Just add a splash of broth or water when reheating to bring it back to perfect soup consistency.
Share Your High Protein Soup Meal Prep Experience
Now it’s your turn! Did this high protein soup become your new meal prep hero like it did for me? Drop a comment below telling me your favorite additions or tweaks – I’m always looking for new ideas! And if you loved it, don’t be shy – share a quick rating so others can discover this protein-packed lifesaver too!
Print
35g Protein Chicken Soup Meal Prep That Stays Fresh All Week
- Total Time: 40 minutes
- Yield: 4 servings
- Diet: Low Fat
Description
A nutritious and protein-packed soup recipe perfect for meal prep. Easy to make and keeps you full for hours.
Ingredients
- 2 cups chicken breast, diced
- 1 cup quinoa, rinsed
- 1 cup carrots, chopped
- 1 cup celery, chopped
- 1 onion, diced
- 4 cups chicken broth
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp salt
- 1/2 tsp black pepper
- 1/2 tsp dried thyme
Instructions
- Heat olive oil in a large pot over medium heat.
- Add onion, carrots, and celery. Sauté for 5 minutes.
- Add diced chicken and cook until no longer pink.
- Stir in quinoa, chicken broth, garlic powder, salt, pepper, and thyme.
- Bring to a boil, then reduce heat and simmer for 20 minutes.
- Let cool before dividing into meal prep containers.
Notes
- Store in airtight containers for up to 5 days.
- Reheat on the stove or in the microwave.
- Add extra broth if soup thickens too much.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American
