Featuring High Protein Foods, Bars and Powders

Chicken and Vegetable Soup: High in Protein & Low in Calories

Last night I made a delicious chicken and vegetable soup for dinner that is full of protein and low in fat, calories and sugar.  I make it on the rare nights that I have to cook as it’s very simple to make.  

Chicken and Vegetable Soup
Listed below is how I made the soup last night.  However, feel free to use the vegetables and spices that you like and have on hand.  I have made this soup a few times and I never measure the ingredients exactly.  I’ve noticed that it doesn’t really matter if I use 5 mushrooms or 6.  Put in as few or as many as you like!  


  • 3 boneless, skinless chicken breasts (approx 16 ounces), cut into cubes 
  • 2 large carrots – chopped
  • 2 large celery stalks – chopped
  • 1/2 onion – chopped
  • 5 mushrooms – sliced
  • Seasonings – sea salt, pepper, cumin, chili powder and garlic
  • 4 cups chicken stock
  • 1 small can stewed tomatoes
  • 1 cup green beans – cut into 1 inch strips
  • 2 cups fresh spinach

Thaw or defrost your chicken so that you can cut it up into cubes later.  The first time I made this, I used 2 chicken breasts and it just wasn’t enough meat!


I then cut up all of my vegetables – carrots, onion, celery, mushroom and green beans.  I set aside the 2 cups of fresh spinach to be cooked later.


Then, in a large stock pot, I cooked the carrots, onions, mushrooms and celery over medium heat for 2 minutes to “sweat” them.  Next, I added in my chicken and seasonings and cooked for 15 minutes. When I made this soup in the past, I used a separate pan for the chicken as it was easier to make sure that the chicken was cooked thoroughly.


Now, time for the liquid – I poured in the 4 cups of chicken broth and stewed tomatoes.  I brought the liquid to a boil and then reduced the heat, covered the pot loosely and simmered for ten minutes.

Then I added in the green beans and cooked for 2 more minutes.

Last, I mixed in the spinach.


The soup is ready to eat! I buttered a piece of Dave’s Killer Bread and made myself a bowl.  It was a perfect dinner on a cold winter night.


Nutritional Information
I entered the ingredients that I used into MyFitnessPal and divided the total recipe by six.  Here is what I came up with:

  • 112 calories
  • 8 grams of carbohydrates
  • 3 grams of fat
  • 13 grams of protein
  • 2 grams of fiber
  • 4 grams of sugar

I love that the soup is high in protein but low in calories, carbs, fat and sugar.  Plus, it’s very filling and filled with healthy vegetables.  I hope you enjoy it!



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Photo Credits:
Featured Image: Chicken soup with vegetables: © bit24 – Fotolia.com
Images in Recipe Content: Diana Poisson

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My name is Diana and I am looking for protein foods that are healthy, easy to make, taste great and fit within my budget.

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I'm Diana and this is where I tell you about different high protein foods. I'm always looking for healthy, great tasting and easy to make high protein choices!