Let’s Talk About This Creamy Protein Soup Thing

Alright, so, you know that one recipe you kind of make by feel, even if you’ve written it down somewhere on the back of an old bill (which you keep meaning to pay)? For me, that’s this Creamy Protein Soup. I first threw it together on a rainy Tuesday—literally just wanted something warm and healthy that’d make me feel like I’d done something good for my body without actually having to chew a salad. My cousin tried it and said, “Hey, I’d eat this again,” so clearly we were onto something, right? Also, my cat once stole a piece of chicken out of my bowl, so apparently it’s a hit with picky eaters too.

Why I Keep Making This (and You Might Too)

I make this when I’m rummaging through the fridge with half a plan (let’s be honest, that’s most nights). My family goes crazy for it because it’s creamy without being heavy, and you can toss in whatever needs using up. Sometimes I get fancy and add a swirl of yogurt on top—it looks impressive, but mostly covers up the fact I forgot to chop the spinach evenly. Oh, and it’s great after a workout when you just want a hug in a bowl. Or if you just want to feel slightly virtuous eating soup instead of a whole pizza (not that that’s ever stopped me).

Grab These Ingredients (or Close Enough!)

2 chicken breasts, cooked and shredded (sometimes I use rotisserie ’cause, you know, tired)
1 big onion, diced (red or yellow—I’ve even used shallots when I had ’em)
2-3 garlic cloves, minced
About 4 cups chicken or veggie broth (honestly, the boxed stuff is fine)
1 can white beans, drained and rinsed (navy or cannellini or great northern—my grandmother swore by cannellini, but come on, they’re all good)
2 handfuls spinach (or kale if you like things a bit more… robust?)
1 cup plain Greek yogurt (sub with sour cream or cottage cheese if you’re in a pinch—yup, tried it; works!)
Spices: Salt, pepper, a good shake of smoked paprika, maybe a pinch of chili flakes if you like some heat
Optional: juice of half a lemon (the zing is worth it), grated Parmesan, chopped fresh herbs (I rarely have them but parsley is my go-to when I do)

How I Usually Wing the Directions

Grab a big-ish pot. Sauté the onion in a splash of olive oil over medium heat until it gets all soft & translucent. If it browns a bit, that’s flavor, not failure.
Toss in the garlic. Don’t let it burn (I’ve done it, it’s not great). Just a minute or so—when it smells nice, you’re golden.
Pour in your broth. Sometimes I add it all, sometimes just enough to cover the ingredients—depends how thick I want it.
Add those white beans. Then mash about half with a potato masher right in the pot (or use the back of a spoon, why complicate things?). This thickens the soup without cream. Kinda magic.
Stir in shredded chicken. This is where I sneak a taste and say, “Hmm, could use more salt” (I always forget to season as I go).
Toss in your greens. Don’t worry if there’s way too much—spinach basically vanishes, so just pile it in.
Let it simmer gently for about 10-15 min. The timing here is like jazz, not math.
Turn off the heat. Stir in the Greek yogurt (add it last so it won’t split—it’s happened, it’s not the end of the world but looks odd).
Splash in lemon juice, season to taste. I sometimes eat a spoonful standing over the pot because patience has never been my strong suit.

Notes I’ve Collected (Some Learnt the Dumb Way)

If you use frozen spinach, just chuck it in straight from the bag—no need to defrost. But it’ll make things a bit more… green.
The yogurt trick: whisk it with a little soup liquid first so it doesn’t go all lumpy. Learned that after one badly curdled batch. Not pretty, but still tasty.
Overcooked chicken gets a little sad, so if I’m using leftovers, I just heat it through at the very end.

If You Feel Like Switching It Up…

I tried this with chickpeas instead of beans—tasted fine, bit gritty though, just FYI.
For a veggie version, skip the chicken. Add diced potato and extra greens. Tastes almost as good. Actually, on second thought, tiny cubes of tofu work too, but don’t boil them half to death like I did once.
Toss in leftover cooked pasta if you’ve got some languishing at the back of the fridge!

Equipment (But I Swear You Don’t Need Fancy Stuff)

A big pot. Potato masher or a sturdy spoon for bean smashing. If you want to get smooth, use an immersion blender (but, I’ve just used a whisk in a pinch and it does the trick). Don’t stress about gadgets—it’s soup, not science class.

How to Store It (But Ours Barely Makes It Past Lunch!)

Pop leftovers in an airtight container and stick it in the fridge—it lasts about 2-3 days. Some folks freeze it, but I think it gets a bit weird after thawing with the yogurt. Though honestly, in my house, this soup never lasts more than a day. If you somehow manage to have more self-control, go you!

Here’s What I Serve It With (Maybe You’ll Start a New Tradition)

Sometimes I tear up some crusty bread (not fancy, just shop-bought if we’re being real) and dunk it right in. My youngest insists on a squeeze of sriracha on top, which I still don’t quite get but hey, to each his own. Occasionally we sprinkle over a handful of salted pumpkin seeds—try it, trust me. Or just eat from the pot. I may or may not have done that last Wednesday.

Things I Wish I’d Known (and Now You Will!)

Rushing the simmer makes the flavors feel all muddled. I once tried cranking the heat to speed things up—regretted it. Let it do its thing on low, even if you’re peckish.
If you add the yogurt too soon, it might split and look like it came form the moon. Wait ’til the end, and temper it like I mentioned.
The lemon is sneaky but brightens everything. I kept skipping it and always wondered what was missing. Now I know!

Your Questions (Actually Asked By My Friends!)

Can I freeze this creamy protein soup?
Technically, yes; but the yogurt can get funky after thawing. I’d try freezing a little batch first to see if you mind the texture. Some folks (like my mate Gemma) hate it—others don’t care at all.
What protein can I use if I’m not a chicken fan?
You can swap in turkey, leftover roast beef, or even just double up the beans, mate. Once I threw in shredded rotisserie pork—odd but not awful.
Is there a way to make it dairy-free?
Soy yogurt or coconut cream works. Looks a bit pale if you use almond milk yogurt but it’ll do in a pinch. Minimalist Baker has a great vegan yogurt I’ve tried.
Other soup tips?
Sure! Serious Eats has a good basic soup guide I sometimes reference, though I rarely stick to it 100 percent.

One time, I dropped my entire salt shaker into the pot (don’t ask)—since then, I always season at the end, bit by bit. Things like that keep me humble in the kitchen. Anyway, let me know how yours turns out, or if you manage to make some baffling substitution work. I’m forever curious what people get up to with this soup.

Want more random life-and-recipe chatter? Check out my latest attempt at a vegetable soup (which my neighbor claims is a crime against carrots, but she still ate three bowls). Happy cooking, mate!

Creamy Protein Soup for Cozy Evenings at Home