Creamy Tuscan White Bean & Chicken Soup — 46g Protein Solo Lunch for Under $4.50
Soup for one is an underrated move. This Tuscan white bean and chicken soup is thick, hearty, and loaded with protein in a way that most soups never manage to be. Canned white beans, shredded rotisserie chicken, canned tomatoes, and a handful of spinach come together in one pot in under twenty minutes. A splash of cream stirred in at the end gives it that rich, velvety finish that makes it feel like something simmered for hours. It’s warm, it’s filling, and it costs less than $4.50 for a full solo serving that could honestly pass for a restaurant dish.
Ingredients
Method
- Heat olive oil in a small saucepan over medium heat. Add the diced onion and cook for 2–3 minutes until softened.
- Add the minced garlic, Italian seasoning, and smoked paprika. Stir for 30 seconds until fragrant.
- Add the diced tomatoes and stir for 1 minute.
- Pour in the chicken broth and bring to a gentle simmer.
- Add the white beans and shredded chicken. Stir to combine and simmer for 8–10 minutes to let the flavours develop.
- Use the back of a spoon or a fork to lightly crush a few of the white beans against the side of the pot — this naturally thickens the broth.
- Stir in the spinach and cook for 1–2 minutes until wilted.
- Reduce heat to low and stir in the cream. Simmer gently for 2 more minutes. Do not boil after adding cream.
- Taste and season with salt, pepper, and chili flakes.
- Ladle into a bowl and finish with grated parmesan if using.
Notes
Rotisserie chicken is one of the best value proteins in any grocery store — a whole bird typically costs $7–9 and yields enough chicken for 4–5 meals. Shred it the day you buy it and store portions in the fridge for use across the week. Canned white beans are almost always under $1.50 per can and a single can covers two full servings. Buying broth in a carton instead of individual cans is consistently cheaper per cup.
