10-Minute High Protein Chicken Meatball Soup

Prep Time: 5 minutes

Cook Time: 10 minutes (depends on your meatball choice, follow package instructions)

Serves: 4

This quick soup transforms pre-cooked chicken meatballs into a protein-packed meal in just 10 minutes. Bone broth adds depth and additional protein, while the classic mirepoix base creates a familiar chicken soup flavor. Adding greens at the end boosts nutrition without extra effort.

Ingredients

Ingredients

• 2 tablespoons olive oil or avocado oil

• 1 medium onion, diced

• 2 carrots, diced

• 2 celery stalks, diced

• 3 garlic cloves, minced

• 6 cups bone broth

• 1 package (12-16 oz) pre-cooked chicken meatballs (like Trader Joe's)

• 1 teaspoon dried Italian herbs

• 1/2 teaspoon salt (adjust to taste)

• 1/4 teaspoon black pepper

• 2 cups fresh spinach or baby kale (optional)

• Fresh parsley or cilantro for garnish (optional)

• 1 tablespoon lemon juice (optional)

• 1/2 cup pastina, acini di pepe, or other small pasta (optional)

Instructions

1. Sauté Vegetables:

   • Heat olive oil in a large pot over medium-high heat

   • Add onion, carrots, and celery; cook for 3-4 minutes until softened

   • Add garlic and cook for 30 seconds until fragrant

2. Add Broth and Meatballs:

   • Pour in bone broth

   • Add chicken meatballs, Italian herbs, salt, and pepper

   • If using pasta, add it now

   • Bring to a simmer

3. Simmer:

   • Reduce heat to medium-low and simmer for 5-7 minutes until meatballs are heated through and pasta is tender (if using)

4. Finish:

   • If using, stir in spinach or kale until wilted

   • Add lemon juice if desired

   • Adjust seasoning to taste

   
   
   
   

6 Tips for a Healthier Soup

1. Choose quality meatballs: Look for brands with minimal ingredients, lower sodium, and no fillers or preservatives. I like the Trader Joe's Chicken Meatballs.

2. Boost the vegetables: Double the mirepoix or add extra vegetables like zucchini, bell peppers, or mushrooms.

3. Watch sodium levels: Many bone broths are high in sodium. Look for low-sodium versions or dilute with water.

4. Be mindful with pasta: Adding 1/2 cup dry pasta adds approximately 200 calories to the entire recipe. For a lower-carb option, you could also consider adding shirataki noodles or zucchini noodles. Protein pasta like chickpea based Banza is also an option.

5. Increase protein: Stir in a beaten egg at the end for egg-drop style protein boost, or add white beans.

6. Consider oil options: Replace half the olive oil with heart-healthy avocado oil for more omega-3 fatty acids.

   
   

Nutrition Information (approximate per serving with chicken)

• Without pasta: 280 calories, 24g protein

• With pasta (1/2 cup total): Add ~50 calories and 2g protein per serving

Note: Nutrition values vary based on the specific meatballs and bone broth used.

Wine Pairings for A Chicken Meatball Soup:

White Wines:

• Pinot Grigio: Light and crisp, pairs well with the clean flavors of the soup

• Dry Riesling: Acidity cuts through the richness of the bone broth

• Trader Joe's Espiral Vinho Verde: If you're already at Trader Joe's picking up meatballs, grab this affordable Portuguese wine. Its slight effervescence and crisp green apple notes complement the light soup perfectly.

Light Reds:

• Pinot Noir: If you prefer red, a light-bodied Pinot works with the chicken meatballs

• Beaujolais: Fruity notes balance the savory elements

Non-Alcoholic Pairings:

• Iced green tea with mint

• Ginger kombucha (adds probiotics and complements the savory flavors)

• Trader Joe's Italian Blood Orange Soda (diluted 50/50 with sparkling water to reduce sugar)