As a pharmacist, I know the importance of getting adequate nutrition without sacrificing taste or convenience. Protein is one of the key nutrients many people struggle to get enough of, whether it’s to support muscle repair, maintain healthy blood sugar levels, or simply stay full and satisfied throughout the day. Today, I’m sharing a delicious, protein-packed recipe that puts a healthy spin on a beloved dish:“Marry Me” Chicken Soup. This recipe offers the perfect balance of flavor and nutrition, making it an ideal choice for those looking to nourish their bodies with wholesome ingredients. Not to mention, its the perfect warm, hearty dinner to get us in the fall mood!
What’s “Marry Me” Chicken?
“Marry Me” chicken is a creamy, savory dish that’s earned its name by being so irresistible people say it’s “marriage-worthy.” Typically, this dish is made with heavy cream and chicken breasts cooked in a rich sauce of sun-dried tomatoes, herbs, and garlic. I’ve transformed it into a comforting, hearty soup while boosting its nutritional value by using cottage cheese for creaminess and extra protein.
Why Cottage Cheese?
Cottage cheese is a powerhouse of protein and calcium, offering a creamy texture with far fewer calories and fat than heavy cream. It’s also rich in casein, a slow-digesting protein that keeps you fuller for longer and helps support muscle recovery.
Ingredients:
- 1 lb boneless, skinless chicken breast (shredded)
- 1 tbsp olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 4 cups low-sodium chicken broth
- 1/2 cup heavy cream
- 1 tbsp tomato paste
- ½ cup sun-dried tomatoes, chopped
- 8 oz protein pasta
- 1 tsp dried thyme
- 1 tsp dried oregano
- Salt and pepper to taste
- 1 cup low-fat cottage cheese
- 1-2 cups baby spinach (optional)
- Fresh basil, for garnish
Directions:
- Cook the Chicken: In a large pot, heat olive oil over medium heat. Add the chicken breasts and cook until browned on both sides. Remove the chicken from the pot.
- Sauté Vegetables: In the same pot, add diced onions and garlic. Sauté until soft and fragrant, about 3-4 minutes.
- Build the Soup: Add the chicken broth, sun-dried tomatoes, thyme, and oregano to the pot. Stir and bring to a simmer. Add the chicken back into the pot and cook for 15-20 minutes, until fully cooked and tender.
- Blend Cottage Cheese: While the soup simmers, blend the cottage cheese in a blender or food processor until smooth. This will give the soup a creamy consistency.
- I like to add a small amount of heavy cream for that extra boost of creaminess.
- Shred the Chicken: Remove the chicken from the soup and shred it with two forks. Return the shredded chicken to the pot.
- Add protein pasta: Add pasta to the pot and cook for 9-11 minutes, or as directed on package.
- Add Cottage Cheese: Stir in the blended cottage cheese, allowing it to fully incorporate, giving the soup a creamy texture and extra protein boost.
- Optional Spinach: If adding spinach, stir it into the soup and cook for 2-3 more minutes until wilted.
- Garnish and Serve: Ladle the soup into bowls, garnish with fresh basil, and serve hot. To make the meal more filling, I love to serve with toasted sourdough on the side.
Nutrition Information (Per Serving):
- Calories: 320
- Protein: 40g
- Fat: 10g
- Carbohydrates: 22g
- Fiber: 3g
- Sugars: 6g
- Sodium: 550mg (can vary based on broth used)
- Calcium: 12% DV
Nutritional Benefits:
- High in Protein: This soup provides a significant boost to support muscle repair and help keep you full longer. The addition of protein pasta boosts the overall protein content to 40g per serving, making this a great option for those looking to support muscle growth and repair.
- Low in Calories and Fat: By using cottage cheese instead of heavy cream, this recipe keeps calories in check while still providing a satisfying, creamy texture.
- Rich in Vitamins and Antioxidants: The addition of sun-dried tomatoes and spinach offers vitamins A, C, and K, along with antioxidants that help support your immune system and overall well-being.
- Heart-Healthy: Olive oil, a healthy fat, contributes to heart health and helps absorb fat-soluble vitamins, while the chicken provides lean protein without added saturated fats.
Pharmacist’s Tip: Protein for Better Health
As a pharmacist, I often remind patients about the importance of consuming enough protein, especially as we age. Protein supports muscle mass, maintains metabolic health, and helps regulate blood sugar levels. Meals like this one, which pack in high-quality protein sources like chicken and cottage cheese, can keep you feeling full and satisfied while giving your body the nutrients it needs to function at its best.
This High Protein Cottage Cheese “Marry Me” Chicken Soup combines the best of both worlds: a rich, creamy soup with a powerhouse of nutrients, perfect for lunch, dinner, or even meal prepping. It’s proof that eating healthy doesn’t have to be complicated or bland—just nourishing, delicious, and simple.
Give this recipe a try, and feel free to leave comments on how it turned out for you!
