This is the soup from our “GLP-1 Protein Soup” pin. It is broth-based and low in fat, and it can be eaten in small bowls, which some people find easier on low-appetite or queasy days.
Makes: 6 servings, about 2 cups each · Time: about 50 minutes (about 30 with cooked chicken; see the tips) · Protein: about 37 g per serving
Ingredients
- 1.5 lb (680 g) boneless, skinless chicken breast
- 2 cans (15 oz each) white beans such as cannellini, drained and rinsed
- 6 cups chicken broth labeled “low sodium”
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 medium carrots, diced
- 2 celery stalks, diced
- 4 garlic cloves, minced
- 1 teaspoon dried thyme or Italian seasoning
- 4 cups baby spinach (120 g)
- Juice of half a lemon
- Salt, pepper, and chopped parsley to taste
Steps
- Warm the olive oil in a large pot over medium heat. Cook the onion, carrots, and celery for 5 to 6 minutes, until soft.
- Add the garlic and thyme and cook for 1 minute.
- Add the broth and the whole chicken breasts. Bring to a boil, then lower the heat and simmer, covered, for 15 to 18 minutes, until the chicken reaches 165°F (74°C) inside.
- Lift out the chicken and shred it with two forks.
- Return the chicken to the pot with the beans. Simmer for 5 minutes.
- Stir in the spinach until it wilts, then add the lemon juice, salt, pepper, and parsley.
Nutrition per serving
About 37 g protein, 310 calories, 7 g fat, 25 g carbohydrate, 5 g fiber, and 440 mg sodium per serving (1 of 6).
We calculated these numbers from USDA FoodData Central values (SR Legacy) for each ingredient at the weight shown. Herbs, spices, and added salt are not counted, so sodium does not include salt you add. Brands differ, so check your labels if you track closely.
Where the numbers come from (USDA food and NDB number, grams counted, protein):
| USDA food | Grams | Protein |
|---|---|---|
| Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw (05062) | 680 | 153.0 g |
| Beans, white, mature seeds, canned (16051) | 480 | 34.8 g |
| Soup, chicken broth, low sodium, canned (06970) | 1440 | 28.8 g |
| Oil, olive, salad or cooking (04053) | 13.5 | 0.0 g |
| Onions, raw (11282) | 110 | 1.2 g |
| Carrots, raw (11124) | 120 | 1.1 g |
| Celery, raw (11143) | 80 | 0.6 g |
| Garlic, raw (11215) | 12 | 0.8 g |
| Spinach, raw (11457) | 120 | 3.4 g |
| Lemon juice, raw (09152) | 20 | 0.1 g |
Tips for GLP-1 days
- Small bowls: a 1-cup bowl gives about half the protein of a full serving. Start there when your appetite is low.
- Easier on the stomach: if beans cause gas or bloating, use one can instead of two. Protein drops by about 3 g per serving.
- 30-minute shortcut: use 3 cups of shredded cooked chicken (such as rotisserie breast meat) instead of raw breasts. After step 2, add the broth, bring it to a boil, then go to step 5. Protein depends on the chicken, so check the label.
- Cooling: put leftovers in shallow containers and refrigerate them within 2 hours of cooking. Warm food can go straight into the fridge.
- Make ahead: eat refrigerated soup within 3 to 4 days, or freeze single portions. Frozen food stays safe; quality is best within a few months.
For more low-volume meals, see our 7-day high-protein meal plan and the best foods for queasy days. These recipes are general food information, not medical advice. If you cannot keep fluids down, call your prescriber.
