High-Protein Chicken, Quinoa and Spinach Soup
A savory, protein-rich quinoa and spinach soup with chicken, vegetables, and lemon—easy to make and easy to scale.
A high-protein soup should still taste like something you genuinely want for dinner. This Quinoa and Spinach Soup combines tender chicken, quinoa, and spinach with fresh vegetables and herbs in a bright, savory broth, so it works as a weeknight meal or a batch-cook option.
Ingredients
- 1 tablespoon extra-virgin olive oil
- 1 yellow onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 3 garlic cloves, minced
- 1 teaspoon dried thyme
- 1 pound boneless, skinless chicken breast or thighs
- 3/4 cup dry quinoa, rinsed thoroughly
- 6 cups chicken broth
- 3 cups fresh spinach
- Juice of 1 lemon
- Sea salt, black pepper and fresh parsley
Instructions
- Warm the olive oil in a soup pot over medium heat. First, cook the onion, carrots, and celery for 6 to 8 minutes until softened.
- Add the garlic and thyme. Cook for about 30 seconds until fragrant.
- Add the chicken, rinsed quinoa, and chicken broth. Bring to a boil, then reduce the heat and simmer partially covered for about 20 minutes, or until the quinoa is tender and the chicken is cooked through.
- Remove the chicken and shred it with two forks. Then return the shredded chicken to the pot.
- Stir in the spinach until wilted. Finally, finish with lemon juice, chopped parsley, and salt and pepper to taste.
How much protein does Quinoa and Spinach Soup provide?
The exact amount depends on the cut of chicken and serving size; however, chicken and quinoa together make this substantially more protein-rich than most vegetable soups. For a balanced meal, divide the pot into six servings. This makes it easy to portion for lunches or dinners throughout the week.
Helpful adjustments
Use chicken thighs for deeper flavor, or choose breast meat for a leaner result. In addition, rinse quinoa well before cooking to remove its naturally bitter outer coating. For more body, simmer uncovered a few minutes to concentrate the broth, or add a splash of extra lemon for brightness. Finally, adjust seasoning at the end because flavors intensify as the soup rests.
For more practical, protein-forward recipes and kitchen tips, visit The Nutrient.
