High Protein Chicken Queso Soup

 

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High Protein Chicken Queso Soup (40g Protein Per Bowl)

If you’re looking for a hearty, protein-packed meal that tastes indulgent while still supporting your health goals, this High Protein Chicken Chili Soup is about to become a favorite. Loaded with tender chicken, vegetables, beans, cheddar cheese, and a creamy cottage cheese base, every bowl delivers an impressive 40 grams of protein while keeping carbs moderate. It’s the perfect make-ahead meal for busy weeks, recovery-focused eating, or anyone trying to stay satisfied longer between meals.

Ingredients:

1 tablespoon olive oil

1 medium onion, chopped

4 carrots, chopped

1 tablespoon garlic, minced

Dash of cayenne pepper

2 pounds chicken breast, diced

1 green bell pepper, diced

32 ounces unsweetened almond milk

16 ounces cottage cheese

8 ounces cheddar cheese, freshly grated

1 (10-ounce) can Rotel

1 (14.5-ounce) can diced tomatoes

1 (15-ounce) can beans, drained and rinsed

Green onions, sliced, for garnish (optional)

Instructions:

In a large soup pot, heat the olive oil over medium heat.  Add the onion, carrots, garlic, and cayenne pepper. Cook until the onions become golden brown and fragrant.  Add the diced chicken breast and bell pepper. Cook until the chicken is fully cooked through.  Pour in the almond milk.  Place the cottage cheese in a blender and blend until completely smooth and silky.  Stir the blended cottage cheese into the soup.  Add the grated cheddar cheese and stir until melted.  Stir in the Rotel, diced tomatoes, and beans.  Simmer for 10–15 minutes, stirring occasionally, until heated through.  Divide into 8 servings and garnish with green onions if desired.

Macros Per Serving (8 Servings Total)

Calories: 405

Protein: 40g

Carbohydrates: 20g

Fiber: 5g

Net Carbs: 15g

Fat: 17g

One of the best parts about this soup is that it delivers comfort-food flavor while helping you prioritize protein and whole-food ingredients. The blended cottage cheese creates a rich, creamy texture without needing heavy cream, and the combination of chicken, vegetables, and beans makes this a balanced meal that can keep you full for hours. Make a batch for meal prep, freeze leftovers for busy days, and enjoy a simple, nourishing recipe that fits into a real-food lifestyle.

High Protein Chicken and Veggie Egg Bake

 

High Protein Chicken and Veggie Egg Bake~Easy Meal Prep Recipe

When you’re rebuilding your relationship with food after relying on ultra-processed convenience foods, simple high-protein meals that actually keep you full can make all the difference. This High Protein Chicken and Veggie Egg Bake is a real-food, nutrient-dense recipe designed for meal prep, steady energy, and long-lasting satiety without overcomplication. It’s packed with tender chicken breast, eggs, cottage cheese, and a wide variety of vegetables that are sautéed and baked together into one hearty dish. The result is a savory, flexible bake that works for breakfast, lunch, or dinner depending on what your body needs. It’s the kind of recipe that supports healing by focusing on nourishment, not restriction.

Ingredients:

1 Tablespoon Olive Oil

1 Onion, chopped

1 Tablespoon Garlic

1 dash Cayenne Pepper

3 Carrots, chopped

8oz Mushrooms, sliced

2 pounds Chicken Breast, diced

12 XL Eggs

16oz Cottage Cheese

2 cups Broccoli, chopped

1 Green Bell Pepper, chopped

Optional Garnishes:

Salsa

Avocado

Green Onions

Instructions:

Preheat oven to 375 degrees.

Heat Olive Oil in a large skillet over medium heat. Add Onion, Garlic, Cayenne Pepper, and Carrots. Sauté until softened.

Add Mushrooms and cook until tender. Stir in diced Chicken Breast and cook until fully cooked through.

In a large bowl, whisk Eggs. Stir in Cottage Cheese, Broccoli, and Green Bell Pepper.

Allow the Chicken mixture to cool slightly, then fold it into the Egg mixture.

Pour everything into a greased 9x12 baking dish and spread evenly.

Bake for 45 to 50 minutes or until the center is fully set and the top is lightly golden.

Garnish with Salsa, Avocado, and Green Onions as desired before serving.

Macros per serving, based on 8 servings:

Calories 352

Carbs 9g

Fiber 2g

Net Carbs 7g

Protein 43g

Fat 15g

(Garnishes are not included in macros)

This High Protein Chicken and Veggie Egg Bake is proof that real food does not need to be complicated to be effective. With a balance of protein, fiber-rich vegetables, and whole ingredients, it is a simple meal prep option that supports energy, fullness, and stability throughout the day. Whether you eat it for breakfast, lunch, or dinner, this is the kind of recipe that helps bring structure and nourishment back to your routine in a sustainable way.  Find more recipes at realfoodrecovery4u.com.

High Protein Chicken Salad Recipe

High Protein Chicken Salad Recipe (Healthy, No Mayo, Meal Prep Lunch Idea)

When you’re rebuilding your relationship with food and stepping away from ultra-processed options, simple high-protein meals become the foundation. This chicken salad is made with real, single-ingredient foods that are designed to keep you full, stabilize energy, and support consistency without feeling restrictive. It’s creamy, slightly sweet, savory, and perfect for meal prep or quick lunches that actually hold you over.

Ingredients:

2 pounds chicken breast

10 oz shredded carrots

1 head celery, chopped

3 cups red seedless grapes (leave whole or halve depending on preference)

1 bunch green onions, sliced

Dressing

2 cups nonfat plain Greek yogurt (Fage)

1/4 cup grated Parmesan cheese

1/4 cup fresh lemon juice

2 tablespoons Dijon mustard

Dash garlic powder

Dash onion powder

Salt to taste

Instructions:

Simmer chicken breasts in salted water for 15–20 minutes or until fully cooked and tender. Remove from water and allow to cool slightly.

Shred chicken using two forks or, for a faster and fun option, use electric beaters to quickly shred the chicken into fine pieces.

In a large bowl, combine shredded chicken, carrots, celery, grapes, and green onions.

In a separate bowl, whisk together Greek yogurt, Parmesan, lemon juice, Dijon mustard, garlic powder, onion powder, and salt until smooth and creamy.

Pour dressing over the chicken mixture and stir until everything is fully coated. Chill before serving for best flavor.

MACROS (per serving, recipe yields 6 servings, approx. 2.5 cups each)

Calories: 300

Protein: 44g

Carbohydrates: 25g

Fiber: 4g

Net Carbs: 21g

Fat: 3g

Does not include lettuce cups, avocado slice, or red bell pepper side.

Meals like this are what make real food recovery sustainable. When food is simple, satisfying, and built from whole ingredients, you naturally reduce cravings and stabilize your body without needing restriction or rules. This is about creating meals that support your life, not control it, so eating well becomes something you can actually maintain long term.

Find out more at realfoodrecovery4u.com

High Protein White Chicken Chili

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• High-Protein White Chicken Chili

  
  

  Makes 8 servings (about 3 cups per serving)

  
  

  Ingredients

     •   1 tablespoon olive oil

     •   1 medium onion, diced

     •   1 tablespoon minced garlic

     •   Dash of cayenne pepper (to taste)

     •   2 pounds chicken breast, diced

     •   2 tablespoons chili powder

     •   2 tablespoons ground cumin

     •   8 cups chicken broth (low sodium preferred)~reduce to 6 cups for a thicker Chili

     •   2 cups Chef’s Kiss Lupin Flakes

     •   1 (15-oz) can cannellini beans, drained and rinsed

     •   2 cups corn (fresh or frozen)

     •   2 (4-oz) cans diced green chiles

     •   5.3 oz full-fat Fage Greek yogurt

     •   Juice of 1 lime, to taste

     •   Season to taste

  
  

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  Instructions

  1. Heat olive oil in a large pot over medium heat.

  2. Add diced onion, garlic, and a dash of cayenne. Sauté until soft and lightly golden.

  3. Add diced chicken, chili powder, and cumin. Cook, stirring frequently, until chicken is fully cooked and lightly browned.  When slightly cooled, stir in Yogurt.

  4. In separate pot, pour in chicken broth and bring to a gentle simmer.

  5. Stir in lupin flakes and cook for about 3 minutes, or until tender and thickened.

  6. Add cannellini beans, corn, and diced green chiles. Simmer 10–15 minutes to allow flavors to meld.

  7. Reduce heat to low (or remove from heat) and stir in Chicken mixture to heat thru.

  8. Finish with fresh lime juice and season to taste. Serve warm.  I garnished with Cilantro, Green Onion and Tomatoes.

  
  

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  Nutrition (Estimated Per Serving)

  
  

  (8 servings, ~3 cups each)

     •   Calories: ~360–380

     •   Protein: ~38–40 g

     •   Fat: ~10–11 g

     •   Total Carbohydrates: ~27–29 g

     •   Fiber: ~10–12 g

     •   Net Carbs: ~16–18 g

  
  

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  Why this chili works (especially for recovery)

     •   High protein for satiety and steady energy

     •   Fiber-rich from lupin flakes + beans + corn

     •   Creamy and comforting without cream or flour

     •   Balanced carbs that don’t overwhelm blood sugar