If you love the rich, creamy flavors of “marry me chicken,” this high protein soup brings that same magic to a spoon. It’s cozy, aromatic, and incredibly satisfying without feeling heavy. Think tender chicken, sun-dried tomatoes, garlic, and herbs in a velvety broth with a protein boost.
It tastes like comfort food but supports your goals. Whether you’re meal prepping for the week or feeding a crowd, this one hits the sweet spot between indulgent and nourishing.
Ingredients
Method
- Prep the chicken. Pat the chicken dry and season both sides with salt, pepper, and 1 teaspoon Italian seasoning. Cut into bite-size pieces for faster cooking, or leave whole to shred later.
- Brown the chicken. Heat a large pot or Dutch oven over medium-high heat with 1 tablespoon olive oil and 1 teaspoon reserved sun-dried tomato oil. Sear chicken until lightly browned (3–4 minutes per side if whole, or 4–6 minutes total if cubed). Transfer to a plate. It’s fine if it’s not fully cooked yet.
- Sauté the aromatics. In the same pot, reduce heat to medium. Add a splash more oil if needed. Cook chopped onion with a pinch of salt until soft and translucent, 4–5 minutes. Stir in minced garlic and tomato paste; cook 1 minute until fragrant.
- Build the base. Stir in sun-dried tomatoes, remaining Italian seasoning, and red pepper flakes. Pour in chicken broth, scraping up any browned bits from the bottom of the pot for extra flavor.
- Simmer the chicken. Return chicken to the pot. If using whole pieces, simmer gently for 12–15 minutes until cooked through, then remove and shred. If using bite-size pieces, simmer 8–10 minutes until cooked. Keep the heat at a steady simmer, not a rapid boil.
- Add the greens. Stir in the spinach and cook until wilted, about 1–2 minutes. Turn heat to low.
- Make it creamy without curdling. In a bowl, whisk the Greek yogurt with a ladle of hot soup until smooth and warm (this tempers it). Stir the yogurt mixture back into the pot slowly. Add Parmesan and stir until melted. Keep the heat low to avoid splitting.
- Adjust thickness. If you want a thicker soup, whisk 1 tablespoon cornstarch with 2 tablespoons cool water, then stir into the soup and simmer 2–3 minutes. Repeat with another tablespoon if needed.
- Finish and season. Add a squeeze of lemon juice for brightness, if you like. Taste and adjust salt, pepper, and chili flakes. The flavor should be savory, a little tangy, and gently spicy.
- Serve. Ladle into bowls and top with extra Parmesan and fresh basil or parsley. A slice of crusty bread or a side salad pairs nicely.
What Makes This Recipe So Good
- High protein without the heaviness: Greek yogurt and chicken breast pack in protein while keeping the soup creamy and light.
- Big flavor, simple steps: Sun-dried tomatoes, garlic, and Italian herbs do the heavy lifting. No complicated techniques needed.
- Weeknight-friendly: Ready in about 40 minutes, with basic prep and minimal cleanup.
- Flexible and forgiving: Easy to scale, swap ingredients, and fit your dietary needs.
- Meal prep champ: Reheats well for quick lunches or dinners throughout the week.
Shopping List
- Chicken: 1.5 pounds boneless, skinless chicken breasts (or thighs)
- Aromatics: 1 medium yellow onion, 4–5 garlic cloves
- Sun-dried tomatoes: 1/2 cup, packed (in oil, drained, plus 1–2 teaspoons of the oil reserved)
- Broth: 6 cups low-sodium chicken broth
- Tomato paste: 1 tablespoon
- Italian seasoning: 2 teaspoons (or a mix of dried basil, oregano, thyme)
- Red pepper flakes: 1/4–1/2 teaspoon, to taste
- Salt and black pepper: To taste
- Olive oil: 1 tablespoon (plus oil from the sun-dried tomatoes)
- Plain Greek yogurt (2% or 5%): 1 cup
- Parmesan cheese: 1/3 cup finely grated, plus more for serving
- Spinach: 3–4 cups fresh baby spinach
- Cornstarch: 1–2 tablespoons (optional, for thicker texture)
- Lemon: 1/2 lemon for juice (optional, for brightness)
- Fresh basil or parsley: For garnish
Step-by-Step Instructions
- Prep the chicken. Pat the chicken dry and season both sides with salt, pepper, and 1 teaspoon Italian seasoning.
Cut into bite-size pieces for faster cooking, or leave whole to shred later.
- Brown the chicken. Heat a large pot or Dutch oven over medium-high heat with 1 tablespoon olive oil and 1 teaspoon reserved sun-dried tomato oil. Sear chicken until lightly browned (3–4 minutes per side if whole, or 4–6 minutes total if cubed). Transfer to a plate.
It’s fine if it’s not fully cooked yet.
- Sauté the aromatics. In the same pot, reduce heat to medium. Add a splash more oil if needed. Cook chopped onion with a pinch of salt until soft and translucent, 4–5 minutes.
Stir in minced garlic and tomato paste; cook 1 minute until fragrant.
- Build the base. Stir in sun-dried tomatoes, remaining Italian seasoning, and red pepper flakes. Pour in chicken broth, scraping up any browned bits from the bottom of the pot for extra flavor.
- Simmer the chicken. Return chicken to the pot. If using whole pieces, simmer gently for 12–15 minutes until cooked through, then remove and shred.
If using bite-size pieces, simmer 8–10 minutes until cooked. Keep the heat at a steady simmer, not a rapid boil.
- Add the greens. Stir in the spinach and cook until wilted, about 1–2 minutes. Turn heat to low.
- Make it creamy without curdling. In a bowl, whisk the Greek yogurt with a ladle of hot soup until smooth and warm (this tempers it).
Stir the yogurt mixture back into the pot slowly. Add Parmesan and stir until melted. Keep the heat low to avoid splitting.
- Adjust thickness. If you want a thicker soup, whisk 1 tablespoon cornstarch with 2 tablespoons cool water, then stir into the soup and simmer 2–3 minutes.
Repeat with another tablespoon if needed.
- Finish and season. Add a squeeze of lemon juice for brightness, if you like. Taste and adjust salt, pepper, and chili flakes. The flavor should be savory, a little tangy, and gently spicy.
- Serve. Ladle into bowls and top with extra Parmesan and fresh basil or parsley.
A slice of crusty bread or a side salad pairs nicely.
Storage Instructions
- Refrigerator: Store in airtight containers for up to 4 days. The flavors deepen by day two.
- Freezer: Freeze up to 2 months. For best texture, freeze before adding the yogurt and Parmesan, then add them when reheating.
If already added, it can still freeze; just reheat gently.
- Reheating: Warm over low to medium-low heat on the stove, stirring often. Avoid boiling to prevent the dairy from separating. Add a splash of broth if it thickens too much.
Why This is Good for You
- Protein-packed: Chicken breast and Greek yogurt deliver a strong protein punch that helps with satiety and muscle recovery.
- Nutrient-dense: Spinach adds iron, folate, and vitamin K, while tomatoes bring antioxidants like lycopene.
- Balanced comfort: You get creamy satisfaction with fewer heavy fats than traditional cream-based soups.
- Smart sodium control: Using low-sodium broth lets you season to taste without overdoing the salt.
Pitfalls to Watch Out For
- Curdled dairy: Add Greek yogurt off the heat or over very low heat, and temper it with hot soup first.
- Overcooked chicken: Simmer gently and pull it as soon as it’s done.
Boiling toughens the meat.
- Too salty: Sun-dried tomatoes and Parmesan add salt. Start light on added salt and adjust at the end.
- Flat flavor: A squeeze of lemon and a bit more black pepper can wake up the whole pot.
- Greasy finish: Drain the sun-dried tomatoes well and go easy on added oil if using thighs instead of breasts.
Recipe Variations
- Extra-high protein: Stir in a can of rinsed white beans or a scoop of unflavored collagen peptides. You can also add cooked quinoa for more staying power.
- Dairy-free creamy: Swap Greek yogurt and Parmesan for a blend of unsweetened cashew cream (1 cup) and 2 tablespoons nutritional yeast.
Add gradually and season well.
- Low-carb boost: Add riced cauliflower during the simmer. It thickens the soup and stays low in carbs.
- Veggie-forward: Toss in chopped zucchini or mushrooms with the onions. They soak up flavor and add volume.
- Spicy Tuscan twist: Add 1/2 teaspoon smoked paprika and a pinch more red pepper flakes.
Finish with fresh rosemary.
- Slow cooker: Add everything except spinach, yogurt, and Parmesan. Cook on Low 4–5 hours. Shred chicken, stir in spinach to wilt, then add tempered yogurt and Parmesan at the very end.
- Rotisserie shortcut: Use shredded rotisserie chicken.
Simmer the base for 10 minutes, then add chicken, spinach, and dairy to finish.
FAQ
Can I use chicken thighs instead of breasts?
Yes. Thighs are juicy and forgiving. Trim excess fat and simmer until tender.
The soup may be slightly richer, so adjust added oil and salt.
How do I prevent the yogurt from separating?
Temper the yogurt by whisking it with a ladle of hot soup first, then add it over low heat. Do not boil after adding. Stir gently until smooth.
What can I use instead of sun-dried tomatoes?
You can use cherry tomatoes sautéed until jammy, roasted red bell peppers, or a spoonful of tomato pesto.
The flavor will shift but stay delicious.
Is there a gluten-free option?
This soup is naturally gluten-free as written. If you thicken it, use cornstarch or arrowroot, not flour.
How can I make it even creamier without heavy cream?
Blend 1–2 cups of the soup (without the chicken) until smooth and stir back in, or add a small amount of light cream cheese along with the yogurt.
What sides go well with this?
Garlic bread, a simple arugula salad with lemon, or roasted green beans. If you want more carbs, try orzo or brown rice on the side or stirred in.
Can I add pasta or rice?
Absolutely.
Cook pasta or rice separately and stir into bowls right before serving to avoid overcooking and sogginess in leftovers.
How much protein is in a serving?
It varies with portions and swaps, but a typical serving with chicken breast and Greek yogurt lands around 30–40 grams of protein. Add beans or collagen to push it higher.
Final Thoughts
This high protein marry me chicken soup brings creamy comfort with a smart, nourishing twist. It’s simple to make, easy to customize, and great for leftovers.
Keep the heat gentle, season at the end, and don’t skip the yogurt tempering. With those tips in mind, you’ll have a weeknight winner that tastes special every time.
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