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High Protein Creamy Pumpkin Chicken Soup

High Protein Creamy Pumpkin Chicken Soup

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Why You’ll Love This High Protein Creamy Pumpkin Chicken Soup This soup earns a spot in the fall rotation for clear reasons. It is creamy without heavy cream, high in protein, and built for busy nights.

  • Total Time: 45 min
  • Yield: 6 1x

Ingredients

Scale

Ingredients
1 tablespoon olive oil
1 medium yellow onion, diced
2 medium carrots, peeled and chopped
2 stalks celery, chopped
3 cloves garlic, minced
1 teaspoon dried sage
1 teaspoon dried thyme
½ teaspoon smoked paprika
¼ teaspoon ground nutmeg
1 can (15-ounce) pumpkin puree
4 cups fat-free low-sodium chicken broth
3 cups cooked chicken breast, shredded
1 cup 2% milk
½ cup plain nonfat Greek yogurt
1 tablespoon fresh lemon juice
½ teaspoon salt
¼ teaspoon ground black pepper

Instructions

Instructions
1-Heat the olive oil in a large: Heat the olive oil in a large Dutch oven over medium heat.
2-Add the onion, carrots, and celery: Add the onion, carrots, and celery. Cook for 7 to 8 minutes, stirring occasionally, until the vegetables begin to soften.
3-Add the garlic, sage, thyme, smoked paprika,: Add the garlic, sage, thyme, smoked paprika, and nutmeg. Cook for 30 seconds, stirring constantly.
4-Add the pumpkin puree and chicken broth: Add the pumpkin puree and chicken broth. Stir until the pumpkin is mixed into the broth.
5-Increase the heat to medium-high: Increase the heat to medium-high. Bring the soup to a gentle boil.
6-Reduce the heat to medium-low: Reduce the heat to medium-low. Simmer uncovered for 15 minutes, or until the vegetables are tender. Remove from the heat.
7-Using an immersion blender, blend the soup: Using an immersion blender, blend the soup until smooth. Return the Dutch oven to low heat.
8-Add the shredded chicken and milk: Add the shredded chicken and milk. Cook for 5 minutes, stirring occasionally, until the chicken is heated through. Do not let the soup boil.
9-Place the Greek yogurt in a medium: Place the Greek yogurt in a medium bowl. Slowly add ½ cup of the hot soup to the yogurt while whisking until smooth.
10-Remove the Dutch oven from the heat: Remove the Dutch oven from the heat.
11-Stir the yogurt mixture into the soup: Stir the yogurt mixture into the soup. Add the lemon juice, salt, and ground black pepper. Mix well.

Last Step:

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  • Prep Time: 15 min
  • Cook Time: 30 min
  • Method: stovetop

Nutrition

  • Serving Size: 1½ Cups
  • Calories: 218kcal
  • Sugar: 7g
  • Sodium: 919mg
  • Fat: 6g
  • Saturated Fat: 2g
  • Carbohydrates: 13g
  • Fiber: 3g
  • Protein: 27g
  • Cholesterol: 63mg