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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.
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Prep Time 15 minutes
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.