High-Protein Dumpling Soup
For the past 5 weeks, I’ve been focusing on high-protein meals, and I’m down 23.2 lbs! The best part? It doesn’t even feel like diet food. This soup is warm, hearty, packed with protein, and incredibly satisfying—perfect for a cozy lunch or dinner.
Ingredients
- 1 lb (450 g) lean ground chicken or turkey
- 1 tablespoon olive oil
- 1 small onion, diced
- 3 cloves garlic, minced
- 2 carrots, sliced
- 2 celery stalks, sliced
- 6 cups low-sodium chicken broth
- 1 teaspoon dried thyme
- 1 teaspoon dried parsley
- ½ teaspoon black pepper
- ½ teaspoon salt (or to taste)
- 2 cups chopped spinach
- 1 cup plain nonfat Greek yogurt
- 1 cup all-purpose flour
- 1 teaspoon baking powder
- 1 egg
- 2 tablespoons chopped fresh parsley
Instructions
- Heat the olive oil in a large pot over medium heat. Add the onion, carrots, and celery, and cook for 5–6 minutes until softened.
- Add the garlic and cook for 30 seconds until fragrant.
- Add the ground chicken or turkey and cook until browned, breaking it into small pieces.
- Pour in the chicken broth, then stir in the thyme, parsley, salt, and pepper. Bring to a boil, then reduce to a gentle simmer.
- Stir in the chopped spinach.
- In a bowl, mix together the Greek yogurt, flour, baking powder, egg, and fresh parsley until a soft dough forms.
- Drop tablespoon-sized portions of the dough into the simmering soup.
- Cover and cook for 12–15 minutes without lifting the lid, until the dumplings are cooked through.
- Taste and adjust the seasoning if needed.
- Serve hot and enjoy a comforting, protein-packed meal.
Tips
- Use lean ground turkey or chicken to keep the soup high in protein and lower in fat.
- Add extra vegetables like peas, zucchini, or mushrooms for more nutrition
- Store leftovers in the refrigerator for up to 3 days. Reheat gently over low heat.