High Protein Pumpkin Chicken Soup

This high protein pumpkin chicken soup is a cozy, creamy bowl packed with tender chicken, pumpkin, vegetables, and warming herbs. It combines the comforting texture of creamy pumpkin soup with plenty of protein, making it a satisfying choice for a wholesome lunch or easy weeknight dinner.

Why You’ll Love This Recipe

• High in protein: Shredded chicken breast and Greek yogurt make this soup filling and protein-rich.
• Creamy without heavy cream: Pumpkin, milk, and Greek yogurt create a smooth, velvety texture.
• Full of flavor: Sage, thyme, smoked paprika, nutmeg, and lemon give the soup a balanced savory flavor.
• Simple ingredients: Most of the ingredients are easy to find and pantry-friendly.
• Family-friendly: The mild, creamy flavor makes it an easy fall soup for the whole family.
• Great for meal prep: It stores well in the refrigerator and can also be frozen.

Ingredients

• 1 tablespoon olive oil
• 1 medium yellow onion, diced
• 2 medium carrots, peeled and chopped
• 2 stalks celery, chopped
• 3 cloves garlic, minced
• 1 teaspoon dried sage
• 1 teaspoon dried thyme
• ½ teaspoon smoked paprika
• ¼ teaspoon ground nutmeg
• 1 can (15 ounces) pumpkin puree
• 4 cups fat-free, low-sodium chicken broth
• 3 cups cooked chicken breast, shredded
• 1 cup 2% milk
• ½ cup plain nonfat Greek yogurt
• 1 tablespoon fresh lemon juice
• ½ teaspoon salt
• ¼ teaspoon ground black pepper

Instructions

1. Heat the olive oil in a large Dutch oven over medium heat.
2. Add the diced onion, carrots, and celery. Cook for 7–8 minutes, stirring occasionally, until the vegetables begin to soften.
3. Add the garlic, dried sage, thyme, smoked paprika, and nutmeg. Cook for about 30 seconds, stirring constantly, until fragrant.
4. Add the pumpkin puree and chicken broth. Stir well until the pumpkin is fully incorporated into the broth.
5. Increase the heat to medium-high and bring the soup to a gentle boil.
6. Reduce the heat to medium-low and simmer uncovered for 15 minutes, or until the vegetables are tender.
7. Remove the pot from the heat. Using an immersion blender, carefully blend the soup until smooth and creamy.
8. Return the Dutch oven to low heat. Add the shredded chicken and milk, then cook for about 5 minutes, stirring occasionally, until the chicken is heated through. Do not allow the soup to boil.
9. Place the Greek yogurt in a medium bowl. Slowly whisk about ½ cup of the hot soup into the yogurt until smooth. This helps temper the yogurt and prevents it from curdling.
10. Remove the Dutch oven from the heat and stir the yogurt mixture into the soup.
11. Add the fresh lemon juice, salt, and black pepper. Stir well, taste, and adjust the seasoning if needed.
12. Serve warm.

Tips & Tricks

• Use pumpkin puree, not pumpkin pie filling. Pumpkin pie filling contains added sugar and spices that can change the savory flavor.
• Temper the yogurt. Slowly mixing hot soup into the Greek yogurt before adding it to the pot helps create a smooth, creamy texture.
• Don’t boil after adding dairy. Keep the soup over low heat and avoid boiling once the milk and yogurt have been added.
• Adjust the thickness. Add a little extra chicken broth if you prefer a thinner soup.
• Use rotisserie-style cooked chicken. Shredded leftover chicken breast is a convenient shortcut for busy weeknights.
• Blend carefully. If using an immersion blender, keep the blade fully submerged to minimize splashing.
• Add extra vegetables. Chopped spinach, kale, or mushrooms can be added for more vegetables and texture.
• Brighten the flavor. A little extra lemon juice at the end can balance the natural sweetness of the pumpkin.

Details

• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Yield: 6 servings
• Category: Soup
• Method: Stovetop
• Cuisine: American-inspired
• Difficulty: Easy
• Dietary Notes: High-protein, gluten-free when using gluten-free broth, alcohol-free

Notes

For a thicker soup, use slightly less broth or add a little extra pumpkin puree. For a lighter consistency, add additional chicken broth before serving.

You can use leftover roasted chicken, poached chicken, or another cooked chicken breast preparation. For a dairy-free version, unsweetened plain dairy-free yogurt and an appropriate milk alternative can be used, although the flavor and texture may vary.

Serve with crusty bread, a simple green salad, roasted vegetables, or a light sandwich for a complete meal.

Nutrition

Approximate nutrition per serving:

• Calories: 310
• Protein: 36g
• Carbohydrates: 25g
• Fat: 7g

Nutrition values are estimates and can vary depending on the specific brands and ingredients used.

FAQ

Can I make high protein pumpkin chicken soup ahead of time?

Yes. This soup is well suited to meal prep. Prepare it as directed, allow it to cool, and refrigerate it in airtight containers. Reheat gently on the stovetop or in the microwave.

How do I make pumpkin soup with chicken more filling?

The combination of chicken breast and Greek yogurt already provides plenty of protein. You can make it even more substantial by serving it with whole-grain bread, quinoa, or a side salad.

Can I use fresh pumpkin instead of canned pumpkin?

Yes. Cooked fresh pumpkin can be used in place of canned pumpkin puree. Make sure it is soft and blended until smooth before adding it to the soup.

Why did my Greek yogurt curdle in the soup?

Greek yogurt can separate when exposed to very high heat. Temper it first by whisking a small amount of hot soup into the yogurt, then stir the mixture into the soup after removing the pot from direct heat.

Is creamy pumpkin soup good for meal prep?

Yes. It keeps well in the refrigerator and can be portioned into individual containers for easy lunches or dinners throughout the week.

Can I make this healthy chicken soup without Greek yogurt?

Yes. You can omit the Greek yogurt, although the soup will be less creamy. You can also use a suitable plain dairy-free yogurt as an alternative.

Storage

Refrigerator: Allow the soup to cool before transferring it to airtight containers. Refrigerate for up to 4 days.

Freezer: For best texture, freeze the soup before adding the milk and Greek yogurt if possible. Once thawed, reheat gently and add the dairy components according to the original method. If freezing the completed soup, the texture may change slightly after thawing.

Reheating: Reheat individual portions in the microwave in short intervals, stirring between each interval. Alternatively, warm the soup in a saucepan over low to medium-low heat, stirring occasionally. Avoid bringing it to a boil.

Similar Recipes

• Cheddar Garlic Herb Potato Soup
• One Pot Wild Rice Soup

High Protein Pumpkin Chicken Soup

High protein pumpkin chicken soup combines pumpkin puree, shredded chicken, vegetables, Greek yogurt, and warming herbs.

Blend the pumpkin and vegetables until creamy, then add chicken, milk, and tempered Greek yogurt.

Simmer gently and finish with fresh lemon juice for a comforting, protein-rich fall soup.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Course Soup

Cuisine American-inspired

Ingredients

  

• 1 tablespoon olive oil
• 1 medium yellow onion diced
• 2 medium carrots peeled and chopped
• 2 stalks celery chopped
• 3 cloves garlic minced
• 1 teaspoon dried sage
• 1 teaspoon dried thyme
• ½ teaspoon smoked paprika
• ¼ teaspoon ground nutmeg
• 1 can 15 ounces pumpkin puree
• 4 cups fat-free low-sodium chicken broth
• 3 cups cooked chicken breast shredded
• 1 cup 2% milk
• ½ cup plain nonfat Greek yogurt
• 1 tablespoon fresh lemon juice
• ½ teaspoon salt
• ¼ teaspoon ground black pepper

Instructions

 

• Heat the olive oil in a large Dutch oven over medium heat.
• Add the diced onion, carrots, and celery. Cook for 7–8 minutes, stirring occasionally, until the vegetables begin to soften.
• Add the garlic, dried sage, thyme, smoked paprika, and nutmeg. Cook for about 30 seconds, stirring constantly, until fragrant.
• Add the pumpkin puree and chicken broth. Stir well until the pumpkin is fully incorporated into the broth.
• Increase the heat to medium-high and bring the soup to a gentle boil.
• Reduce the heat to medium-low and simmer uncovered for 15 minutes, or until the vegetables are tender.
• Remove the pot from the heat. Using an immersion blender, carefully blend the soup until smooth and creamy.
• Return the Dutch oven to low heat. Add the shredded chicken and milk, then cook for about 5 minutes, stirring occasionally, until the chicken is heated through. Do not allow the soup to boil.
• Place the Greek yogurt in a medium bowl. Slowly whisk about ½ cup of the hot soup into the yogurt until smooth. This helps temper the yogurt and prevents it from curdling.
• Remove the Dutch oven from the heat and stir the yogurt mixture into the soup.
• Add the fresh lemon juice, salt, and black pepper. Stir well, taste, and adjust the seasoning if needed.
• Serve warm.

Notes

For a thicker soup, use slightly less broth or add a little extra pumpkin puree. For a lighter consistency, add additional chicken broth before serving.

You can use leftover roasted chicken, poached chicken, or another cooked chicken breast preparation. For a dairy-free version, unsweetened plain dairy-free yogurt and an appropriate milk alternative can be used, although the flavor and texture may vary.

Serve with crusty bread, a simple green salad, roasted vegetables, or a light sandwich for a complete meal.

Conclusion

This high protein pumpkin chicken soup is a simple way to turn everyday ingredients into a comforting, creamy meal. Tender chicken, velvety pumpkin, colorful vegetables, and fragrant herbs come together in one satisfying pot. Whether you’re looking for an easy fall soup, a cozy family dinner, or a protein-packed meal for the week, this recipe is an easy one to keep in your rotation.