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High Protein Lunch: Lentil Soup with Grilled Chicken Recipe

Name: High Protein Lunch: Lentil Soup with Grilled Chicken Recipe
Total time: 55 min
Yield: 400 g
Ingredients: boneless, skinless chicken breast 1 lb; dry brown or green lentils 1 cup; yellow onion, diced 1 medium; carrot, diced 2 pieces; celery stalks, diced 2 pieces; garlic cloves, minced 3 cloves; low-sodium chicken broth 6 cups; olive oil 2 tbsp; baby spinach (optional) 2 cups; kosher salt 1.5 tsp; black pepper 0.5 tsp; smoked paprika 1 tsp; ground cumin 0.5 tsp; fresh lemon juice 1 tbsp

Lentils and chicken together in one bowl means double the protein at lunch. This soup is warming, filling, and gets better with each reheat.

Cook 55 min Difficulty NORMAL 380 kcal

#high protein #mediterranean #diabetic friendly #DASH

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Ingredients

Main ingredients

boneless, skinless chicken breast 1 lb
dry brown or green lentils 1 cup
yellow onion, diced 1 medium
carrot, diced 2 pieces
celery stalks, diced 2 pieces
garlic cloves, minced 3 cloves
low-sodium chicken broth 6 cups
olive oil 2 tbsp
baby spinach (optional) 2 cups

Seasonings/Sauce

kosher salt 1.5 tsp
black pepper 0.5 tsp
smoked paprika 1 tsp
ground cumin 0.5 tsp
fresh lemon juice 1 tbsp

Nutrition summary

Carbohydrates 38 g 40%

Protein 33 g 35%

Fat 10 g 25%

Serving size 400g

Cooking steps

1

Preheat a grill pan or outdoor grill to medium-high heat. Pat chicken breasts dry, sprinkle both sides with 0.5 tsp salt and 0.25 tsp black pepper.
2

Grill the chicken for 5–6 minutes per side until just cooked through (internal temp 165°F). Transfer to a plate, tent with foil, and let rest.
3

While chicken cooks, heat 2 tbsp olive oil in a large soup pot over medium heat. Add diced onion, carrot, and celery. Sauté for 6–7 minutes until softened.
4

Stir in minced garlic, smoked paprika, and cumin. Cook for 1 minute until fragrant, stirring constantly to prevent burning.
5

Add lentils, chicken broth, and remaining salt and pepper. Bring to a boil, reduce heat to a gentle simmer, and cook uncovered for 25–30 minutes until lentils are tender but not mushy.
6

Dice the rested chicken into bite-sized pieces. Stir chicken and optional baby spinach into the soup and simmer 2–3 minutes until spinach wilts.
7

Turn off the heat and stir in lemon juice. Taste and adjust seasoning. Serve hot, garnished with fresh herbs if desired.

Personalized Q&A

Q. What's the key ingredient in this recipe?

The main ingredients that define this dish are the lentils and grilled chicken breast. Lentils provide a hearty, earthy base with plenty of fiber and plant protein, while grilled chicken adds succulent texture and additional protein, making the soup both filling and nutritious.

Q. How do I avoid overcooking the lentils or chicken?

Simmer the lentils gently for 25–30 minutes and check for tenderness; they should be cooked through but still hold their shape. Grill the chicken just until it reaches 165°F, then let it rest before adding it to the soup—this keeps the chicken juicy and prevents it from drying out.

Q. Can you explain the nutrition profile of this soup?

Each serving contains about 380 kcal, with 33g protein (35% of calories), 38g carbohydrates (40%), and 10g fat (25%). This makes the soup a balanced high-protein choice, especially suitable for active lifestyles or those needing extra protein at lunch.

Q. What gives the soup its distinctive flavor profile?

Smoked paprika and ground cumin in the seasoning blend create depth and warmth, while sautéed onion, carrots, celery, and a finishing splash of lemon juice brighten the overall flavor for a well-rounded taste.

High Protein Lunch: Lentil Soup with Grilled Chicken Recipe

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