Make this high-protein chickpea and chicken soup for dinner this week and enjoy the leftovers for lunch. This homemade soup is filling, nutritious, and simple to prepare—kids tend to love it too.
We’ve been enjoying soups lately, and this protein-rich chicken and chickpea soup is one of our favorites. It combines tender shredded chicken, chickpeas for extra protein and fiber, shredded vegetables for texture, and optional noodles for slurping. Ready in about 45 minutes, it’s a comforting, healthy option for weeknight meals.
Healthy Chicken And Chickpea Soup Ingredients
Chicken. I used three boneless, skinless chicken thighs—they stay juicy and shred easily. Chicken breasts work too if you prefer, but thighs give the best texture for this soup.
Canned chickpeas. Rinsed and drained chickpeas add texture, plant-based protein and fiber to make the soup more satisfying.
Water and seasonings. You can use chicken broth or stock for a richer flavor, but using water and simple seasonings keeps the soup light and flexible. In this version I used water, dried mint, salt and pepper. If you like, add spices such as turmeric or cumin, or stir in fresh herbs—mint, parsley or basil—during the last 5–10 minutes of cooking for brightness.
Vegetables. Typical soup vegetables are perfect here: carrots, potatoes and onion. I also grated a red bell pepper for sweetness and extra color—don’t skip it. Use any additional vegetables you have on hand.
Noodles. Noodles are optional but popular with picky eaters. Use rice, gluten-free noodles, or any small pasta shape if you prefer gluten-free options.
How To Make High-Protein Chickpea and Chicken Soup
This protein-packed chickpea and chicken soup is straightforward to make. Follow these steps for a flavorful, hearty result:
- Place the chicken in a pot and cover with water. Bring to a boil and cook 5 minutes, then discard the water to remove impurities. Refill the pot with fresh water to cover, add a good pinch of salt and bring back to a simmer. Cook the chicken for about 20 minutes until cooked through.
- While the chicken cooks, wash and prepare the vegetables. A food processor with a grating attachment speeds this up, but a hand grater works fine. Grate the red bell pepper (discard the peel if it separates), grate the carrots and potatoes, and thinly chop the onion.
- After 10–15 minutes of simmering, add the onion, dried mint, grated potato and rinsed chickpeas to the pot. When the boneless chicken thighs are cooked, remove them and shred with two forks, then return the shredded chicken to the soup.
- Add the grated carrot, bell pepper and noodles (if using). Top up with more water if needed and adjust salt and pepper to taste. Simmer for another 10–15 minutes until the noodles and vegetables are tender.
- Finish with fresh herbs if available, serve immediately, and refrigerate leftovers in an airtight container for 3–4 days.
How Much Protein Is In This Chicken Soup
Thanks to the chickpeas and chicken, this soup delivers approximately 26 grams of protein per serving (based on a serving of about 284 calories).
Why You’ll Love This Soup
This soup is:
- simple and flavorful
- hearty and filling
- healthy and balanced
- quick and easy to prepare
- comforting and family-friendly
Recipe Card
High-Protein Chickpea And Chicken Soup
Make this high-protein chickpea and chicken soup this week for dinner and enjoy the leftovers at lunch! It’s a filling, easy, and healthy homemade soup that kids tend to enjoy.
5 minutes
40 minutes
45 minutes
Ingredients
- 3 boneless, skinless chicken thighs (about 3 cups shredded)
- 1 ½ cup canned chickpeas, rinsed and drained
- 4 cups water (or broth if preferred)
- 1 tsp salt, plus more to taste
- 1 onion, thinly chopped
- 1 red bell pepper, shredded
- 2 carrots, shredded
- 2 small potatoes, shredded
- 1 tbsp dried mint
- ¼ cup noodles (optional)
Instructions
- Boil the chicken in water for 5 minutes, then discard that water. Refill the pot with fresh water to cover, add salt, dried mint, chickpeas, potatoes and the chopped onion. Simmer for about 20 minutes or until the chicken is cooked through.
- While the chicken simmers, wash and prepare the vegetables. Use a grater or food processor to shred the bell pepper, carrots and potatoes.
- After 15–20 minutes, remove the chicken, shred it with forks, and return the shredded meat to the pot.
- Add additional water and salt if needed, then stir in the carrots, bell pepper and noodles if using. Cook for another 10–15 minutes until the vegetables and noodles are tender.
- Serve hot. Store leftovers in an airtight container in the refrigerator for up to 3–4 days.
Nutrition Information
Yield
5
Serving Size
1
Amount Per Serving
Calories 284
Total Fat 8g
Saturated Fat 2g
Trans Fat 0g
Unsaturated Fat 5g
Cholesterol 99mg
Sodium 755mg
Carbohydrates 30g
Fiber 6g
Sugar 5g
Protein 26g
