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Why You'll Love This one pot high protein chicken and kale soup for winter family dinners
- High-Protein Content: With over 40 grams of protein per serving, this soup is perfect for fitness enthusiasts and health-conscious individuals seeking a nutritious meal option.
- Easy to Make: This one pot recipe is incredibly simple to prepare, requiring minimal ingredients and effort for a delicious and satisfying meal.
- Nutritious Ingredients: Packed with kale, chicken, and a variety of vegetables, this soup is a nutrient-dense meal option that will leave you feeling full and energized.
- Customizable: Feel free to add your favorite spices, herbs, or vegetables to make this recipe your own and cater to your family's unique tastes and preferences.
- Cost-Effective: This recipe makes a large batch of soup, perfect for meal prep or feeding a crowd, and is an affordable option for families on a budget.
- Freezer-Friendly: This soup freezes beautifully, making it an excellent option for busy families who want to prepare meals in advance and save time during the week.
- Perfect for Winter: The combination of warm, comforting ingredients and a rich, savory broth makes this soup a perfect remedy for the cold winter months.
- Family-Friendly: This recipe is suitable for all ages and dietary preferences, making it an excellent option for family dinners and gatherings.
Ingredient Breakdown
The key ingredients in this one pot high protein chicken and kale soup recipe are chicken breast or thighs, kale, onions, garlic, carrots, celery, chicken broth, and diced tomatoes. Each of these ingredients plays a crucial role in creating a delicious and nutritious meal. The chicken provides a boost of protein, while the kale adds a rich source of vitamins and antioxidants. The onions, garlic, carrots, and celery add a depth of flavor and texture, while the chicken broth and diced tomatoes create a rich and savory broth. When selecting these ingredients, choose fresh and organic options whenever possible, and consider using low-sodium chicken broth to reduce the overall salt content of the soup.
How to Make one pot high protein chicken and kale soup for winter family dinners
Heat 2 tablespoons of olive oil in a large pot over medium heat until it reaches 350°F.
Add 1 large onion, diced, to the pot and sauté until it's translucent and starting to caramelize, about 5-7 minutes.
Add 3 cloves of garlic, minced, and 2 stalks of celery, diced, to the pot and sauté for an additional 2-3 minutes, until the garlic is fragrant.
Add 1 pound of chicken breast or thighs, cut into 1-inch pieces, to the pot and cook until it's browned on all sides and cooked through, about 5-7 minutes.
Add 4 cups of chicken broth and 1 can of diced tomatoes to the pot, and bring the mixture to a boil.
Add 2 cups of chopped kale to the pot, and cook until it's wilted and the soup has reached the desired consistency, about 10-15 minutes.
Season the soup with salt, pepper, and any desired herbs or spices, and serve hot, garnished with chopped fresh herbs or a sprinkle of grated cheese.
Tips for Perfect Results
Choose fresh, organic ingredients whenever possible to ensure the best flavor and nutritional content in your soup.
Cook the kale until it's wilted, but still retains some of its texture and color, to preserve its nutritional value and flavor.
Taste and adjust the seasoning as needed, adding more salt, pepper, or herbs to suit your family's taste preferences.
Try adding different spices or herbs, such as paprika, cumin, or thyme, to give your soup a unique flavor and aroma.
Prepare a large batch of this soup on the weekend and portion it out into individual containers for a quick and easy meal prep option during the week.
Portion the soup into airtight containers or freezer bags and freeze for up to 3 months, making it a great option for busy families or meal prep enthusiasts.
Add some diced jalapenos or red pepper flakes to give your soup a spicy kick and add an extra layer of flavor.
Try adding some creative toppings, such as diced avocado, sour cream, or crushed tortilla chips, to give your soup a fun and personalized touch.
Common Mistakes to Avoid
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Overcooking the Chicken:
Fix: Cook the chicken until it's browned on all sides and cooked through, but avoid overcooking it, as it can become dry and tough.
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Not Using Enough Broth:
Fix: Use enough chicken broth to cover the ingredients and create a rich, savory broth, but avoid using too much, as it can become watery and bland.
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Not Seasoning Enough:
Fix: Taste and adjust the seasoning as needed, adding more salt, pepper, or herbs to suit your family's taste preferences and create a flavorful broth.
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Not Using Fresh Ingredients:
Fix: Choose fresh, organic ingredients whenever possible to ensure the best flavor and nutritional content in your soup.
Variations & Substitutions
Add some diced jalapenos or red pepper flakes to give your soup a spicy kick and add an extra layer of flavor.
Substitute the chicken with tofu or tempeh and use a vegetable broth instead of chicken broth to create a vegan version of this soup.
Use gluten-free chicken broth and be mindful of any gluten-containing ingredients, such as soy sauce or wheat-based thickeners, to create a gluten-free version of this soup.
Use low-sodium chicken broth and be mindful of the amount of salt added to the soup to create a low-sodium version of this recipe.
Cook the soup in a slow cooker on low for 6-8 hours or on high for 3-4 hours, making it a great option for busy families or meal prep enthusiasts.
Cook the soup in an Instant Pot on high pressure for 10-15 minutes, followed by a 10-minute natural release, making it a quick and easy option for weeknight dinners.
Storage & Make-Ahead
Store the soup at room temperature for up to 2 hours, making sure to keep it away from direct sunlight and heat sources.
Store the soup in the refrigerator for up to 5 days, making sure to cool it to room temperature before refrigerating and to reheat it to an internal temperature of 165°F before serving.
Store the soup in the freezer for up to 3 months, making sure to portion it into airtight containers or freezer bags and to label and date them before freezing. Reheat the soup to an internal temperature of 165°F before serving.
Frequently Asked Questions
Can I make this ahead of time?
Yes! You can prepare this recipe up to 2 days in advance. Store it covered in the refrigerator and bring to room temperature before serving. The flavors actually improve as they meld together overnight.
Is this recipe gluten-free?
This recipe can be made gluten-free by using gluten-free chicken broth and being mindful of any gluten-containing ingredients, such as soy sauce or wheat-based thickeners. However, if you're cooking for someone with celiac disease or a severe gluten intolerance, make sure to take proper cross-contamination precautions to avoid exposure to gluten.
Can I use frozen kale instead of fresh?
Yes, you can use frozen kale instead of fresh. Simply thaw the frozen kale and squeeze out as much water as possible before adding it to the soup. Keep in mind that frozen kale may have a slightly softer texture and less vibrant color than fresh kale, but it will still be delicious and nutritious.
How do I reheat the soup?
To reheat the soup, simply place it in a pot over low heat and stir occasionally until it reaches an internal temperature of 165°F. You can also reheat it in the microwave, but be careful not to overheat it, as this can cause the soup to become too hot and potentially burn your mouth.
Can I add other ingredients to the soup?
Yes, you can add other ingredients to the soup to suit your taste preferences. Some options include diced bell peppers, sliced mushrooms, or cooked quinoa. Feel free to get creative and experiment with different combinations of ingredients to find your favorite.
Is this recipe suitable for young children?
This recipe is suitable for young children, but make sure to chop the ingredients into small, manageable pieces to reduce the risk of choking. Also, be mindful of any potential allergens, such as nuts or soy, and take steps to avoid cross-contamination if your child has a food allergy.
Can I make this recipe in a slow cooker?
Yes, you can make this recipe in a slow cooker. Simply brown the chicken and cook the vegetables in a pan, then transfer everything to the slow cooker and cook on low for 6-8 hours or on high for 3-4 hours. This is a great option for busy families or meal prep enthusiasts who want to come home to a hot, delicious meal.
How do I freeze the soup?
To freeze the soup, simply portion it into airtight containers or freezer bags and label and date them before freezing. Make sure to cool the soup to room temperature before freezing to prevent the formation of ice crystals and to preserve the texture and flavor of the soup.
one pot high protein chicken and kale soup for winter family dinners
Ingredients
- 1 pound boneless, skinless chicken breast or thighs, cut into 1-inch pieces
- 2 medium carrots, peeled and chopped
- 2 stalks celery, chopped
- 1 large onion, chopped
- 3 cloves garlic, minced
- 2 cups chopped kale, stems removed and discarded, leaves coarsely chopped
- 4 cups low-sodium chicken broth
- 1/2 cup diced tomatoes
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
Instructions
- Step 1: Heat the oil in a large pot. Heat the olive oil in a large pot over medium-high heat. Add the chicken to the pot and cook until browned on all sides, about 5-7 minutes.
- Step 2: Add the vegetables. Add the chopped onion, carrots, and celery to the pot. Cook until the vegetables are tender, about 5 minutes.
- Step 3: Add the garlic and kale. Add the minced garlic to the pot and cook for 1 minute. Then, add the chopped kale to the pot and cook until wilted, about 2-3 minutes.
- Step 4: Add the broth and diced tomatoes. Pour in the low-sodium chicken broth and diced tomatoes. Bring the mixture to a boil, then reduce the heat to medium-low and simmer for 10-15 minutes.
- Step 5: Season with thyme, salt, and pepper. Stir in the dried thyme, salt, and pepper. Continue to simmer the soup for another 5 minutes.
- Step 6: Serve hot. Serve the soup hot, garnished with chopped fresh herbs if desired.
Recipe Notes
- Storage tip: Let the soup cool completely, then refrigerate or freeze for up to 3 days.
- Make ahead: Prepare the soup up to a day in advance, then refrigerate or freeze until ready to serve.
- Substitution: Swap the chicken breast for chicken thighs or a combination of both.
- Pro tip: Use high-quality chicken broth for the best flavor.
