The #1 High-Protein Ingredient to Add to Your Soup, According to a Dietitian

The #1 High-Protein Ingredient to Add to Your Soup, According to a Dietitian

As someone who was once skeptical about the appeal of soup, I’ve come to appreciate its nutritional benefits and versatility. My recent journey towards a healthier lifestyle has led me to discover the importance of protein-rich ingredients in soup, particularly chicken, in maintaining muscle mass and overall well-being.

The Positive Impact of Soup on Health

When I initially lost 30 pounds a decade ago, I relied heavily on protein powder mixes. However, as I’ve become more committed to nutrition in my 40s, I’ve found that a variety of soups can be both delicious and satiating. While soups like Creamy Cucumber Soup and Pureed Broccoli Soup may be packed with flavor and essential vitamins, I knew that adding a protein boost was essential to making them more filling.

The #1 High-Protein Ingredient: Chicken

I consulted with a registered dietitian, Allison Tepper, owner of Tepper Nutrition in Alexandria and Leesburg, Virginia, to get her expert opinion on the best protein-rich ingredient to add to soup. According to Tepper, chicken is the most versatile protein option, saying, "It’s the protein that comes to mind as being most versatile… It’s little bit tricky because I wouldn’t say it’s best. Preference-wise, if you’re feeding the whole family, it’s likely to satisfy everyone."

Why Chicken is the Best Choice

A ¾-cup serving of chopped chicken contains a whopping 29 grams of protein, aligning with the recommended 25-30 grams of protein per meal for optimal muscle mass. With 250 calories per ¾-cup serving, it’s no surprise that our collection of Soup Recipes for Weight Loss features numerous chicken-based options.

Beyond the Health Benefits

Eating chicken soup is not only an excellent way to boost protein content but also provides real health benefits, especially during cold and flu season. The immune-supporting zinc naturally present in chicken makes it an excellent choice for maintaining overall health.

The Best Recipes for Adding Chicken to Soup

Growing up, my grandmother’s hearty chicken soup with grated carrots was a staple for recovery during cold weather. While I now prefer using ready-made chicken broth, I still enjoy searing raw chicken thighs and adding them to dishes like Chicken Chile Verde. When in a rush, I’ll opt for pre-roasted rotisserie chicken, which I can easily shred and add to my soup.

Soups Around the World

Soups offer a versatile way to explore global cuisines from the comfort of your own home. A recent trip to Morocco introduced me to the aromatic spice-filled Chorba, a vegetable soup that I now make with chicken wings. Another favorite is Lemony Chicken & Rice Soup, modeled after Greek avgolemono, with its tangy zip and creamy texture.

The Bottom Line

While there are many excellent ways to add protein to soup, chicken remains the best choice for pleasing a crowd. Even as a solo meal, I rely on the meaty texture and protein boost to keep me full until dinner.

FAQs

Q: What is the recommended daily intake of protein?
A: The recommended daily intake is 0.8-1.2 grams of protein per kilogram of body weight, which translates to 46-70 grams of protein for a 150-pound individual.

Q: Can I use canned chicken in my soup?
A: Yes, canned chicken is a convenient and protein-rich option for adding to your favorite soup recipes.

Q: How long can I safely store cooked chicken in the fridge?
A: Cooked chicken should be consumed within 3-4 days of purchase. If stored properly, it can last for up to 4 months in the freezer.

Q: Can I use raw chicken in my soup?
A: Yes, raw chicken can be used in soups, but it’s essential to handle and cook it safely to avoid foodborne illness.