Are you totally wiped out by 6 PM but still trying to get a genuinely nourishing dinner on the table? I get it. When weeknights feel like a race against the clock, you need recipes that promise flavor without demanding your entire attention. That’s where this recipe comes in—it is, hands down, the ultimate One-Pot High Protein Soup for those evenings when you just need dinner done, right now.
We spent ages tweaking this because I refuse to serve something that tastes like cardboard just because it’s fast. We tested the flavor balance again and again, making sure that every spoonful delivered real comfort alongside that big protein punch from the chicken and lentils. Trust me, this soup doesn’t compromise on taste for speed; it just delivers both!
Why This One-Pot High Protein Soup Works for Healthy Weeknight Dinners
Honestly, if I have to wash more than one pan, I’m usually talking myself out of cooking altogether! This soup is a game-changer because it checks every box for busy people. It’s so straightforward, making it perfect for Healthy Weeknight Dinners when your energy levels are near zero.
- It’s the definition of Lazy Dinners—chickpeas, chicken, you toss it all in and walk away.
- We’re talking about seriously Quick And Easy Dinner Recipes here: prep is done before your coffee cools down.
- It’s incredibly budget-friendly, making it one of the best Cheap Dinners For A Family we have!
- The leftovers are even better, which means you have lunch sorted too. Check out some of my prep tips over at this family favorite roundup. For more inspiration on high-protein options, I always glance at the pros over at BBC Good Food.
Quick Dinner Ideas: Time Breakdown
The beauty of this One-Pot High Protein Soup is the timing. You grab your ingredients and go! Prep takes about 10 minutes because we’re using quick-cooking ingredients like diced chicken and red lentils. Then, it’s just 25 minutes on the stove bringing everything together until it’s perfectly tender! Total time? A stunning 35 minutes.
Essential Ingredients for Your One-Pot High Protein Soup
When feeding a family quickly, the ingredients have to work extra hard, and that’s exactly what we’ve chosen here! The goal was making an Easy Dinner Recipes For Family favorite that tastes amazing but barely registers on the cleanup scale. Since everything cooks together, the flavors have a chance to really marry, creating a deep taste in just 35 minutes. When I was logging the final recipe, I made sure every measurement was spot on to guarantee that great protein boost. Seriously, don’t try to eyeball the lentils; they matter!
Here’s exactly what you need to pull this awesome meal together. If you’re prepping ahead of time, check out my tips for handling the chicken efficiently for meal prep before you need it for dinner.
- 400 g diced chicken breast
- 1 tbsp olive oil
- 1 onion, chopped (just one kitchen staple!)
- 2 garlic cloves, minced – don’t be shy here!
- 150 g red lentils (these are key for speed!)
- 1 L chicken broth
- 200 g diced carrots
- 100 g spinach (fresh is best)
- Salt and pepper, to taste
Ingredient Notes and Substitutions
Okay, let’s talk about two things that make this soup so great: the protein sources. Red lentils cooks shockingly fast compared to green or brown ones, so stick to red if you’re aiming for those super Quick Dinner Ideas. If you don’t have chicken breast on hand, you can absolutely use 400g of diced turkey breast instead. It cooks the same way and packs that high protein punch we need for Healthy Meal Ideas.
When it comes to the vegetables, the carrots need to be diced small enough to soften completely within the 20-minute simmer time. If you chop them too chunky, they’ll still be slightly hard when the lentils are done. Nobody wants a crunchy carrot in their smooth soup!
Step-by-Step Guide to Making One-Pot High Protein Soup
This is where the magic happens, and honestly, it’s so easy you’ll feel like you cheated! Since we are aiming for one of those amazing Healthy Easy Dinner Ideas, everything happens right there in your big pot. Get everything prepped first, because once the heat is on, these steps move quickly!
Sautéing Aromatics for Flavor Base
First things first: grab your large pot and get that tablespoon of olive oil nice and warm over medium heat. Next, add your 400g of diced chicken breast. You don’t need to cook it all the way through, just get some lovely color on the outside—that browning creates tons of flavor we want to keep! Cook that for a few minutes until it’s lightly browned.
Once the chicken has some color, toss in your chopped onion and the minced garlic. This is the flavor foundation, so go slow here. You only want to cook them until they start to smell amazing—that’s about 3 minutes. Please, for the love of taste, watch that garlic! Burnt garlic makes everything taste bitter, and we are aiming for delicious Easy Dinner Recipes For Family, not sad dinners!
Simmering for Tender Lentils in Your One-Pot High Protein Soup
Now we layer! Stir in your 150g of red lentils and those diced carrots (200g). Give everything a good stir so they get coated in that chicken-garlic goodness. Then pour in the 1L of chicken broth. Bring that whole glorious mess up to a boil.
The moment it bubbles, reduce your heat right down so it’s just a gentle simmer. This is crucial: let it simmer for a solid 20 minutes. This time ensures the red lentils absolutely melt and the carrots soften up. Testing confirmed the protein balance is strong while keeping the soup comforting and flavorful, and that 20-minute simmer is what guarantees that perfect texture without any mushiness. For a little extra soup wisdom, I often refer back to classics like those found on Betty Crocker.
When those 20 minutes are up, throw in the 100g of spinach. It looks like a mountain, but trust me, it wilts down in about 2 minutes. Season generously with salt and pepper to taste, and boom—you’re done! Feel free to check out some more of my favorite meal prep ideas over at this roundup.
Tips for Perfect One-Pot High Protein Soup Every Time
Even though this is a super simple thrown-together soup, there are a few little tricks I learned while testing that move it from good to absolutely amazing. You want richness, right? Don’t just rely on the broth!
First, make sure you season in stages. You need a solid shake of salt and pepper when you add the broth, but then taste it right before serving. Broth concentrates as it simmers, so waiting until the end means you won’t accidentally over-salt it early on. It’s a game-changer for flavor control.
Second, if your soup seems too thin after the lentils are done—which can happen if your broth was thin to start—try this lazy trick: just take a big ladle of the soup and mash the lentils against the side of the pot with your spoon until they break down a bit. That starch mixes right back in and thickens everything up instantly. No slurry needed!
Finally, for those who like a little brightness with their savory meal, finish it off with a tiny squeeze of fresh lemon juice right before serving. It won’t taste like lemons, but it makes all those earthy flavors from the chicken and carrots just POP! It’s my secret weapon for any great soup recipe; you can see how I use citrus to brighten up my wraps too, over here at my high-protein wraps guide.
Making This One-Pot High Protein Soup Kid Friendly Dinners
Getting the little ones to eat a hearty, healthy dinner can sometimes feel impossible, right? This One-Pot High Protein Soup is actually fantastic for Kid Friendly Dinners if you make a couple of tiny tweaks. Kids usually complain if things have textures they don’t recognize, so we need to be sneaky!
My biggest trick is dealing with those diced carrots. While I love the chunky texture for myself, little Finn always squawks if he finds a chunk. So, prep tip: finely dice your carrots, almost to the size of the lentils. Even better, once the soup has simmered and everything is soft, take about half a ladle-full out, pop it into a small blender or use an immersion blender right in the pot, and give it a quick whiz.
Blending about a third of the soup makes the whole broth creamier and hides the vegetable bits beautifully. It still looks like a chunky soup, but the texture is much smoother overall, which kids usually accept without a fuss. It’s a great way to sneak in nutrients without a fight! You can see how I hide things in breakfast, too, over at my baked pancake post. This method makes this high-protein meal work for the whole family!
Storage and Reheating Instructions for Your One-Pot High Protein Soup
The best part about making a big batch of this chicken and lentil soup is having delicious leftovers for lunch the next day. Seriously, this soup tastes even better on day two!
When you’re done eating, make sure you let the soup cool down just a little bit on the counter—don’t put piping hot soup straight into the fridge. Once it’s warm, transfer the leftovers into an airtight container. I always use the glass ones because they stack nicely in the fridge. You can safely keep this One-Pot High Protein Soup in the refrigerator for up to four days. Because it’s so hearty, that means four days of easy, high-protein meals ready to go!
Reheating is super simple, and you have options. If you’re making a single serving, the microwave is fine—just heat it until it’s steaming hot. But if you’re eating the whole thing or want the freshest flavor, I highly recommend reheating it on the stovetop in a clean pot. Set it over medium-low heat and let it warm up slowly. This method brings the texture back perfectly, especially if the lentils have absorbed a bit more liquid overnight.
If it seems a hair too thick when reheating, which happens as those lentils swell up, just stir in a splash of water or extra broth until you hit your preferred consistency. It’s worth the 30 seconds of effort to get that perfect texture back. If you’re looking to make a low-carb variation for another night, check out my thoughts on keto chicken meals for future planning!
Serving Suggestions for Cheap Dinners For A Family
We’ve got the main event covered with this protein-packed soup, but to make it feel like a real, satisfying family meal without breaking the bank, we need accompaniments! Since this is one of our go-to Cheap Dinners For A Family, let’s keep the sides simple and cheerful.
The absolute best pairing, in my opinion, is a hunk of crusty bread. Head to the bakery section—you can often grab a day-old baguette for cheap, and it’s perfect for soaking up every last drop of broth. Total win!
If you want something green, don’t bother chopping a huge salad. Instead, throw together my super-fast cucumber and tomato side over at this simple salad recipe. It adds freshness without much cost or work. If you need other ideas for rounding out a soup dinner, I always check out Ambitious Kitchen for inspiration!
Frequently Asked Questions About One-Pot High Protein Soup
I know you might still have a couple of things swirling around in your head, especially if you’re trying to nail down those Healthy Easy Dinner Ideas for the week. It’s normal! This simple recipe is so versatile, but knowing these little details helps make it a staple for your Easy Dinner Recipes For Family rotation.
Can I make this a vegetarian One-Pot High Protein Soup?
Absolutely, you can! That’s the beauty of this base recipe. To make it vegetarian, just skip the chicken breast. You’ll want to use vegetable broth instead of chicken broth, obviously. For the protein boost, you have a couple of options:
- Toss in one 15-ounce can of rinsed chickpeas or white beans when you add the lentils.
- Or, dice up about 200g of firm or extra-firm tofu and sauté it in the oil until it gets some color before adding the aromatics. It soaks up all the great soup flavor!
What is the best way to thicken this soup?
This soup usually thickens up beautifully on its own because those red lentils break down while they cook. But if you find yours is still a little too watery for your liking, I have two tried-and-true methods that don’t require any extra cornstarch or flour.
My favorite, and easiest way, is what I mentioned in the tips section: take a wooden spoon or a potato masher and physically mash some of the cooked lentils right against the side of the pot. Smash them against the metal until they burst and turn into a thick paste. Stir that thick paste back into the soup base—it thickens everything right up with zero fuss!
If you still need a bit more body, you can make a quick slurry! Mix one tablespoon of cornstarch with two tablespoons of cold water until it’s totally smooth, then slowly whisk that into your simmering soup. Let it boil gently for a minute, and it will thicken right up. If you love slow cooker recipes for saving energy, like this stuffed pepper soup, the stovetop method is still way faster!
Do I have to use red lentils?
Red lentils are my absolute go-to for this recipe because they cook in about 20 minutes, which keeps us in that sweet spot of quick weeknight meals. If you only have green or brown lentils, you can swap them, but you must increase your simmer time to 35 or 40 minutes, and you might need to top up the broth a little as they take longer to soften.
Can this soup be frozen?
Yes, it freezes wonderfully! Soups with chicken like this are terrific for freezing. Cool the soup completely, then portion it into freezer-safe containers or heavy-duty Ziploc bags. Leave about an inch of headspace in bags or containers because the liquid will expand when it freezes. It keeps great in the freezer for about three months. Just thaw it overnight in the fridge before reheating gently on the stove!
Nutritional Estimate for This Recipe
I know a lot of you tracking macros or just trying to keep things balanced are curious about the numbers, and rightly so! Because this One-Pot High Protein Soup is packed with chicken and lentils, it really delivers when it comes to staying full longer.
Here is a rough breakdown per serving (based on 4 servings) for this recipe. Remember, these numbers are super helpful estimates, but they don’t account for exact ingredient brands or extra salt you might add at the table!
- Estimated Calories: 380 kcal
- Estimated Fat: 8g
- Estimated Protein: 42g (That’s why this is a winner for Healthy Meal Ideas!)
- Estimated Carbohydrates: 35g
Since we’re using lean chicken breast and lentils as the base instead of heavy cream or tons of oil, we keep the unhealthy fats down while cranking up that satisfying protein content. It’s an incredible choice when you’re trying to maintain a healthy eating plan but still need something fast. If you’re often wondering if your favorite meals are supporting your health goals, check out my thoughts on why paying attention to protein matters!
Disclaimer:** These values are calculated estimates based on standard ingredient sourcing. For precise dietary tracking, I always recommend inputting your exact ingredient weights into your preferred tracking app.
Share Your One-Pot High Protein Soup Experience
Alright, that’s the entire process for one of the quickest, most satisfying meals I know! I really hope this One-Pot High Protein Soup becomes one of your go-to recipes when you are totally exhausted but need something good on the table for the family.
Now it’s your turn! I absolutely live for hearing how your versions turned out. Did you add a little squeeze of lemon like I suggested? Did your kids surprisingly love it?
Please jump down into the comments below and let me know what you think! If you made this, please give it a rating—five stars if it saved your weeknight, or whatever feels right! It helps other folks see that this is truly one of the best Quick Dinner Ideas out there.
If you have questions, or just want to send a quick thank you note, you can reach out through my contact page.
Happy cooking, everyone!
By Hanna Foster, Adaptation Specialist at Recipes by Betty.
One-Pot High Protein Soup
Equipment
- large pot
Ingredients
- 400 g diced chicken breast
- 1 tbsp olive oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 150 g red lentils
- 1 L chicken broth
- 200 g diced carrots
- 100 g spinach
- To taste Salt and pepper
Instructions
- Heat olive oil in a large pot.
- Add chicken and cook until lightly browned.
- Add onion and garlic; cook for 3 minutes.
- Stir in lentils, carrots, and broth.
- Bring the mixture to a boil, then simmer for 20 minutes until lentils are tender.
- Stir in spinach and cook for 2 minutes.
- Season with salt and pepper, then serve hot.