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Why You'll Love This slow cooker high-protein chicken and kale soup for cold days
- High-Protein Content: This soup is packed with protein from the chicken, making it perfect for post-workout meals or for anyone looking to increase their protein intake.
- Nourishing Ingredients: Kale is a superfood rich in vitamins, minerals, and antioxidants, while the chicken provides lean protein and the vegetables add natural sweetness and texture.
- Easy to Make: The slow cooker does all the work for you, making this recipe perfect for busy days when you don't have a lot of time to spend in the kitchen.
- Customizable: You can easily customize this recipe to suit your tastes by adding your favorite spices, herbs, or other ingredients.
- Makes a Lot: This recipe makes a large batch of soup, perfect for meal prep, freezing, or sharing with friends and family.
- Comforting and Delicious: The combination of tender chicken, nutritious kale, and aromatic spices is a match made in heaven, making this soup the perfect comfort food for cold days.
- Healthy and Guilt-Free: This soup is low in calories, fat, and sodium, making it a guilt-free option for a quick and easy meal.
- Perfect for Meal Prep: This soup is perfect for meal prep, as it can be made in advance, refrigerated or frozen, and reheated when needed.
Ingredient Breakdown
The key ingredients in this recipe are boneless, skinless chicken breast or thighs, curly kale, diced onions, minced garlic, diced carrots, diced celery, chicken broth, diced tomatoes, and a blend of aromatic spices. Each of these ingredients plays a crucial role in the flavor and nutritional content of the soup. The chicken provides lean protein, while the kale adds a boost of vitamins and minerals. The onions, garlic, carrots, and celery add natural sweetness and texture, while the chicken broth and diced tomatoes create a rich and savory base for the soup. The blend of spices, including thyme, rosemary, and bay leaves, adds depth and warmth to the soup.
How to Make slow cooker high-protein chicken and kale soup for cold days
Chop the onions, garlic, carrots, and celery, and cut the chicken into bite-sized pieces. Remove the stems from the kale and chop the leaves into bite-sized pieces.
Heat a large skillet over medium-high heat and add a tablespoon of olive oil. Add the chicken and cook until browned on all sides, about 5-7 minutes. Remove the chicken from the skillet and set aside.
Add the chopped onions, garlic, carrots, and celery to the skillet and cook until the vegetables are softened, about 5 minutes.
Add the browned chicken, softened vegetables, chicken broth, diced tomatoes, and spices to the slow cooker. Stir to combine.
Cook the soup on low for 6-8 hours or on high for 3-4 hours.
About 30 minutes before serving, add the chopped kale to the slow cooker and stir to combine. Cook until the kale is tender, about 20-30 minutes.
Season the soup with salt and pepper to taste, then serve hot, garnished with chopped fresh herbs if desired.
Let the soup cool, then refrigerate or freeze for later use.
Reheat the soup over low heat, adding a little water if needed to achieve the desired consistency.
Feel free to experiment with different spices and ingredients to make the recipe your own, and don't forget to share your creations with friends and family!
Tips for Perfect Results
Fresh ingredients will result in a more flavorful and nutritious soup. Choose fresh kale, carrots, and celery for the best results.
Browning the chicken before adding it to the slow cooker will add depth and richness to the soup. Don't skip this step!
Add the kale towards the end of cooking time to prevent it from becoming overcooked and mushy.
Feel free to experiment with different spices and herbs to find the combination that you enjoy the most.
Using low-sodium broth will allow you to control the amount of salt in the soup and make it a healthier option.
Adding a squeeze of fresh lemon juice or a splash of vinegar will brighten the flavors and add depth to the soup.
Serving the soup with a side of crusty bread will make it a satisfying and filling meal.
This soup is perfect for meal prep, as it can be made in advance and refrigerated or frozen for later use.
Common Mistakes to Avoid
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Overcooking the Chicken:
Fix: Make sure to cook the chicken until it's just done, then remove it from the heat to prevent overcooking.
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Not Browning the Chicken:
Fix: Take the time to brown the chicken before adding it to the slow cooker, as this will add depth and richness to the soup.
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Using Low-Quality Ingredients:
Fix: Choose fresh, high-quality ingredients to ensure the best flavor and nutritional content.
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Not Seasoning the Soup:
Fix: Season the soup with salt, pepper, and any other desired spices or herbs to bring out the flavors.
Variations & Substitutions
Add a diced jalapeno or serrano pepper to the soup for an extra kick of heat.
Replace the carrots and celery with low-carb alternatives like zucchini or bell peppers.
Replace the chicken with a plant-based protein source like tofu, tempeh, or seitan, and use a vegan broth.
Use gluten-free broth and be sure to check the ingredients of any store-bought spices or seasonings to ensure they are gluten-free.
Storage & Make-Ahead
The soup can be stored at room temperature for up to 2 hours. After 2 hours, it's best to refrigerate or freeze the soup to prevent bacterial growth.
The soup can be stored in the refrigerator for up to 5 days. Let it cool, then cover and refrigerate. Reheat the soup over low heat, adding a little water if needed to achieve the desired consistency.
The soup can be frozen for up to 3 months. Let it cool, then transfer the soup to airtight containers or freezer bags. When you're ready to eat it, thaw the soup overnight in the refrigerator, then reheat it over low heat.
Frequently Asked Questions
Can I make this ahead of time?
Yes! You can prepare this recipe up to 2 days in advance. Store it covered in the refrigerator and bring to room temperature before serving. The flavors actually improve as they meld together overnight.
Is this soup gluten-free?
This soup can be gluten-free if you use gluten-free broth and check the ingredients of any store-bought spices or seasonings to ensure they are gluten-free.
Can I freeze the soup?
Yes, you can freeze the soup for up to 3 months. Let it cool, then transfer the soup to airtight containers or freezer bags. When you're ready to eat it, thaw the soup overnight in the refrigerator, then reheat it over low heat.
What can I serve with this soup?
This soup is delicious served with a side of crusty bread, a green salad, or a side of roasted vegetables. You can also serve it as a main course with some crusty bread and a side salad.
Can I make this soup in a pressure cooker?
Yes, you can make this soup in a pressure cooker. Brown the chicken and cook the vegetables, then add the remaining ingredients and cook for 10-15 minutes.
Is this soup suitable for a low-carb diet?
This soup can be adapted to a low-carb diet by replacing the carrots and celery with low-carb alternatives like zucchini or bell peppers. You can also reduce the amount of chicken broth used to decrease the carb content.
Can I add other ingredients to the soup?
Yes, you can add other ingredients to the soup to suit your taste. Some options include diced potatoes, diced sweet potatoes, or other vegetables like spinach or mushrooms.
How do I reheat the soup?
To reheat the soup, simply place it in a pot over low heat and stir occasionally until heated through. You can also reheat it in the microwave, but be careful not to overheat it.
slow cooker highprotein chicken and kale soup for cold days
Ingredients
- 1 lb boneless, skinless chicken breast or thighs
- 2 cups chopped kale, stems removed and discarded, leaves coarsely chopped
- 1 large onion, chopped
- 3 cloves garlic, minced
- 2 carrots, peeled and chopped
- 2 celery stalks, chopped
- 1 can (14.5 oz) diced tomatoes
- 4 cups chicken broth
- 1 tsp dried thyme
- 1/2 tsp salt
- 1/4 tsp black pepper
- 2 tbsp olive oil
Instructions
- Step 1: Prepare the ingredients. Chop the onion, carrots, and celery. Mince the garlic. Remove the stems from the kale and coarsely chop the leaves.
- Step 2: Cook the chicken. Season the chicken with salt, pepper, and thyme. Heat the olive oil in a large skillet over medium-high heat. Add the chicken and cook until browned on all sides and cooked through, about 5-7 minutes. Remove the chicken from the skillet and set aside.
- Step 3: Soften the vegetables. Add the chopped onion, carrots, and celery to the skillet. Cook until the vegetables are softened, about 5 minutes. Add the minced garlic and cook for an additional 1-2 minutes.
- Step 4: Add the kale and tomatoes. Add the chopped kale to the skillet and cook until wilted, about 2-3 minutes. Add the diced tomatoes and cook for an additional 2-3 minutes.
- Step 5: Assemble the slow cooker. Add the cooked chicken, vegetable mixture, chicken broth, and browned bits from the skillet to the slow cooker. Stir to combine.
- Step 6: Cook the soup. Cook the soup on low for 6 hours or high for 3-4 hours.
- Step 7: Serve and enjoy. Serve the soup hot, garnished with chopped fresh herbs if desired.
- Step 8: Store leftovers. Let the soup cool, then refrigerate or freeze for later use.
Recipe Notes
- Storage tip: Let the soup cool, then refrigerate for up to 3 days or freeze for up to 2 months.
- Make ahead: Prepare the ingredients and assemble the slow cooker the night before, then cook in the morning.
- Substitution: Swap the kale for spinach or collard greens if desired.
- Pro tip: Use low-sodium chicken broth and diced tomatoes to reduce the sodium content of the soup.
- Variation: Add diced bell peppers or mushrooms to the soup for added flavor and nutrients.
- Nutrition tip: This soup is high in protein and fiber, making it a nutritious and filling option for a cold day.
