Gentle Chicken and Rice Soup With Extra Protein

This gentle chicken and rice soup is warm, mild, and easy on the stomach. It has extra protein from shredded chicken breast and soft egg white ribbons stirred in at the end. One bowl gives you 28.7 g of protein for 238 calories. Most of the bowl is broth, so it also adds fluid to your day.

Serving size: 1 bowl, about 1 3/4 cups (about 470 g), mostly broth. Makes: 4 servings. If a full bowl is too much, have half now and half later.

Why This Works on GLP-1

• Protein in every spoonful. Chicken breast and egg whites give 28.7 g of protein per bowl.
• Warm and mild. No spice, no cream, and only 4.7 g of fat. Many people find plain, brothy foods easier when they feel queasy.
• Adds fluid. Broth helps you get liquid in when you’re eating and drinking less than usual.
• Soft and easy to digest. Well-cooked rice and vegetables are gentle, with a moderate 1.8 g of fiber.

Ingredients

For 4 servings:

• 1 tsp olive oil (4.5 g)
• 1 small onion, finely diced (about 1/2 cup, 80 g)
• 2 medium carrots, thinly sliced (about 1 cup, 128 g)
• 2 celery stalks, thinly sliced (about 1 cup, 100 g)
• 4 cups low-sodium chicken broth (960 ml)
• 7 oz cooked skinless chicken breast, shredded (about 1 1/2 cups, 200 g)
• 1 cup cooked white rice (158 g)
• 1 cup liquid egg whites (243 g)
• Salt and pepper to taste, a pinch of dried thyme, and a squeeze of lemon (optional)

Tip: a rotisserie chicken breast with the skin removed, or chicken you baked earlier, works well here.

Instructions

1. Warm the olive oil in a medium pot over medium-low heat. Add the onion, carrots, and celery. Cook for 5 minutes, stirring, until the onion is soft. Don’t let it brown.
2. Pour in the broth and add the thyme. Bring to a gentle boil, then lower the heat. Simmer for 12 to 15 minutes, until the carrots are very tender.
3. Stir in the shredded chicken and cooked rice. Simmer for 3 minutes to warm through.
4. Keep the soup at a gentle simmer. Slowly pour in the egg whites in a thin stream while stirring the soup in one direction with a fork. They’ll set into soft ribbons in about 1 minute.
5. Taste and add a little salt, pepper, and lemon if you like. Serve warm, not piping hot.

For a very soft soup, cook the vegetables a few minutes longer, or mash some of the carrots against the side of the pot.

Why Add Egg Whites?

Egg whites are almost pure protein and very mild. Stirred into hot broth, they turn into thin, silky ribbons, like in egg drop soup. One cup adds about 26 g of protein to the pot with almost no fat. You won’t taste them much, but they bring each bowl close to 30 g of protein without adding more chicken to chew.

Make It Even Gentler

• Let it cool a bit. Very hot food can be harder to eat when you feel off. Warm is often better.
• Sip the broth first. On rough days, start with the broth and eat the chicken and rice later.
• Skip the onion if it bothers you, and use a little extra carrot.
• Blend half. For a thicker, smoother soup, blend half the pot and stir it back in.

Nutrition Per Serving (1 Bowl)

Values are calculated from USDA FoodData Central (SR Legacy) for the ingredients above, divided by 4 servings. Salt, herbs, and lemon are not included. Broth brands vary a lot in sodium and protein, so check your label.

Tips

Storage

Cool the soup quickly and keep it covered in the fridge for up to 3 days. The rice soaks up broth as it sits, so add a splash of water or broth when you reheat. You can freeze it for up to 2 months, though the rice gets softer after thawing.

Meal prep

Portion the soup into four containers right after cooking. Reheat one bowl on the stove or in the microwave until hot all the way through, then let it cool a little before eating. For the best texture, you can also freeze the soup without rice and add freshly cooked rice when you reheat.

Variations

• Turkey: use cooked turkey breast instead of chicken.
• Orzo or small pasta: swap the rice for 1 cup of cooked orzo.
• Ginger: add 1/2 tsp grated fresh ginger with the broth for a soothing, mild flavor.
• Green: stir in a handful of baby spinach at the end.

Want something cold and sweet for later in the day? Try our Easy Cottage Cheese Protein Pudding. For more ideas and a simple plate guide, see our GLP-1 friendly recipes guide.

FAQ

Is chicken and rice soup good for people on GLP-1 medication?

It can be a good fit for many people because it is warm, mild, low in fat, and high in protein, and the broth adds fluid. Everyone’s needs are different, so ask your doctor or a registered dietitian what works best for you.

How much protein is in this chicken and rice soup?

One bowl, about 1 3/4 cups, has 28.7 g of protein and 238 calories, based on USDA data. The protein comes from chicken breast, egg whites, and broth.

Can I freeze chicken and rice soup?

Yes, for up to 2 months. The rice gets softer after freezing, so you can freeze the soup without rice and add freshly cooked rice when you reheat.

This content is for informational purposes only and is not medical advice. Talk to your doctor or a registered dietitian about your nutrition while on GLP-1 medication.