Main Ingredients

1.5 lbs boneless, skinless chicken breast or thighs

6 cups chopped kale (stems removed)

3 medium carrots, diced

2 medium parsnips, diced

1 small rutabaga, peeled and diced

1 medium onion, diced

4 cloves garlic, minced

8 cups low-sodium chicken broth

1 (14.5 oz) can diced tomatoes

1 (15 oz) can white beans, drained and rinsed

1 tsp dried thyme, 1 tsp dried rosemary, 2 bay leaves

1 tsp salt (or to taste)

½ tsp black pepper

Juice of 1 lemon

2 tbsp olive oil

1

Prepare the vegetables

Peel and dice the carrots, parsnips, and rutabaga into ½-inch cubes. Chop the onion and mince the garlic. Remove stems from kale and chop leaves into bite-sized pieces.

2

Sauté the aromatics

In a large Dutch oven or soup pot, heat olive oil over medium heat. Add onion and cook for 3-4 minutes until softened. Add garlic, thyme, and rosemary, cooking for 1 minute until fragrant.

3

Add root vegetables

Add diced carrots, parsnips, and rutabaga to the pot. Cook for 5 minutes, stirring occasionally, until vegetables begin to soften.

4

Add liquids and chicken

Pour in chicken broth and diced tomatoes (with juices). Add bay leaves, salt, and black pepper. Stir well, then add chicken breasts. Bring to a boil.

5

Simmer the soup

Reduce heat to medium-low, cover, and let simmer for 20-25 minutes until chicken is cooked through (internal temperature 165°F/74°C).

6

Add remaining ingredients

Remove chicken from pot and shred with two forks. Return shredded chicken to the pot. Add white beans and kale. Cook for 5 more minutes until kale is tender.

7

Finish and serve

Remove bay leaves. Stir in lemon juice. Taste and adjust seasoning if needed. Ladle into bowls and serve hot with crusty bread if desired.

For extra protein, add 1 cup of cooked quinoa or ½ cup of uncooked lentils when adding the broth.
Use bone broth instead of regular broth for added minerals and richer flavor.
To make this dairy-free, skip any cheese toppings and use olive oil instead of butter if needed.
For a spicier version, add ½ tsp red pepper flakes with the garlic.
If you prefer chunkier vegetables, add them earlier in the cooking process.
Make ahead: This soup tastes even better the next day as flavors meld together.

Yes, chicken thighs work beautifully and add more flavor. Use bone-in thighs for even richer taste, but reduce cooking time slightly (about 15-20 minutes).

Reduce or omit the white beans and rutabaga. Increase the amount of kale and other non-starchy vegetables like zucchini or celery.

Absolutely! Let the soup cool completely, then store in airtight containers for up to 3 months. Thaw overnight in the fridge before reheating.

Crusty whole grain bread, a side salad with lemon vinaigrette, or roasted garlic bread. For a heartier meal, serve with a sprinkle of grated Parmesan.

Storage

Store in airtight containers in the refrigerator for up to 5 days. For longer storage, freeze for up to 3 months.

Reheating

Stovetop: Reheat gently over medium-low heat, stirring occasionally. Add a splash of broth if needed to maintain consistency.

Microwave: Heat in 1-minute intervals, stirring between each, until hot (about 2-3 minutes total).

Oven: Cover with foil and reheat at 350°F (175°C) for 15-20 minutes, stirring halfway through.

Calories	320 kcal
Protein	35g
Carbohydrates	28g
Fiber	8g
Fat	6g
Saturated Fat	1g
Sodium	650mg

high protein chicken and kale soup with winter root vegetables for comfort

High Protein Chicken and Kale Soup with Winter Root Vegetables

Why You'll Love This Recipe

Ingredients