Description
This High Protein Creamy Pumpkin Chicken Soup is a cozy, savory soup made with tender shredded chicken, pumpkin puree, vegetables, warming herbs, milk, and Greek yogurt. It’s creamy without heavy cream and makes an easy, satisfying fall dinner.
Ingredients
Scale
- 1 tablespoon olive oil
- 1 medium yellow onion, diced
- 2 medium carrots, peeled and chopped
- 2 celery stalks, chopped
- 3 cloves garlic, minced
- 1 teaspoon dried sage
- 1 teaspoon dried thyme
- ½ teaspoon smoked paprika
- ¼ teaspoon ground nutmeg
- 1 (15-ounce) can pumpkin puree
- 4 cups fat-free low-sodium chicken broth
- 3 cups cooked chicken breast, shredded
- 1 cup 2% milk
- ½ cup plain nonfat Greek yogurt
- 1 tablespoon fresh lemon juice
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
Instructions
- Heat the olive oil in a large Dutch oven or soup pot over medium heat.
- Add the onion, carrots, and celery. Cook for 7–8 minutes, stirring occasionally, until the vegetables begin to soften.
- Add the garlic, sage, thyme, smoked paprika, and nutmeg. Cook for about 30 seconds, stirring constantly.
- Add the pumpkin puree and chicken broth. Stir until smooth and well combined.
- Increase the heat to medium-high and bring the soup to a gentle boil.
- Reduce the heat to medium-low and simmer uncovered for 15 minutes, or until the vegetables are tender.
- Remove from the heat and blend with an immersion blender until smooth.
- Return the pot to low heat. Add the shredded chicken and milk and cook for 5 minutes, stirring occasionally. Do not boil.
- Place the Greek yogurt in a bowl. Slowly whisk in ½ cup of hot soup until smooth.
- Remove the soup from the heat and stir in the tempered Greek yogurt.
- Add the lemon juice, salt, and black pepper. Stir well, taste, and adjust the seasoning if needed.
Notes
- Use pure pumpkin puree, not pumpkin pie filling.
- Do not boil the soup after adding the milk or Greek yogurt, as high heat can cause the dairy to separate.
- Tempering the Greek yogurt with hot soup helps keep the texture smooth and creamy.
- Rotisserie chicken can be used as a quick substitute for cooked chicken breast.
- Add extra chicken broth if you prefer a thinner soup.
- Store leftovers in an airtight container in the refrigerator for 3–4 days.
- Reheat gently over low to medium-low heat.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 serving, about 1½ cups
- Calories: 235 kcal
- Sugar: 8 g
- Sodium: 390 mg
- Fat: 6 g
- Saturated Fat: 2 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 4 g
- Protein: 27 g
- Cholesterol: 65 mg