High-Protein Chicken & White Bean Soup — 48g Protein, Under $4.50
A soup that actually fills you up is rarer than it should be, and this chicken and white bean version solves that problem completely. Shredded chicken, creamy white beans, spinach, and a rich seasoned broth come together in one pot in under twenty-five minutes, producing a thick, hearty soup that delivers 48 grams of protein and genuinely satisfies in a way that most broths never do. The white beans partially dissolve into the soup as it simmers, naturally thickening the broth without cream or flour. A squeeze of lemon at the end brightens everything and lifts the whole flavour. This is the dinner you make when you want something warm, clean, and deeply nourishing — and you want it on the table fast.
Ingredients
Method
- Heat olive oil in a small saucepan over medium heat. Add the diced onion and cook for 2–3 minutes until softened and translucent.
- Add the minced garlic, thyme, smoked paprika, and chili flakes. Stir for 30 seconds until fragrant.
- Pour in the chicken broth and bring to a gentle simmer.
- Add the white beans and stir to combine. Using the back of a spoon or a fork, lightly crush about a quarter of the beans against the side of the pot — this naturally thickens the broth without any additional ingredients.
- Add the shredded chicken and simmer everything together for 8–10 minutes to allow the flavours to develop.
- Stir in the spinach and cook for 1–2 minutes until fully wilted.
- Squeeze in the lemon juice and stir. Taste and adjust salt, pepper, and chili flakes.
- Ladle into a deep bowl and finish with a grating of parmesan and a piece of crusty bread if using.
Notes
Rotisserie chicken remains one of the best value proteins for a soup like this — the chicken is already cooked and seasoned, and shredding it takes two minutes. One rotisserie bird covers three to four solo servings when portioned and refrigerated. Cannellini beans are cheap, protein-rich, and do double duty here as both protein and a natural thickener when some are crushed into the broth. Buying broth in a larger carton rather than individual cans brings the per-serving cost down significantly.
