High-Protein Creamy Chicken & Wild Rice Soup

Servings: 6 | Prep time: 15 mins | Cook time: 40 mins

Ingredients

• The Protein: 1.5 lbs chicken breast (boneless, skinless)

• The Base: 6 cups chicken bone broth (for extra protein and collagen)

• The Grain: 1 cup uncooked wild rice blend (rinsed)

• The "Cream": 1 cup low-fat cottage cheese (blended until smooth)

• The Veggies: 1 yellow onion (diced), 3 carrots (sliced), 3 stalks celery (sliced), 3 cloves garlic (minced)

• The Greens: 2 cups chopped kale or spinach

• Flavor Boosters: 1 tsp dried thyme, 1 tsp dried rosemary, salt and pepper to taste, 1 tbsp olive oil

Instructions

1. Sauté: In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion, carrots, and celery. Cook for 5–7 minutes until softened. Add the garlic and herbs for the last minute.

2. Simmer: Pour in the bone broth and add the uncooked wild rice. Place the raw chicken breasts directly into the liquid.

3. Cook: Bring to a boil, then reduce heat to low. Cover and simmer for about 20–25 minutes, or until the chicken is cooked through (165∘F internal temp).

4. Shred: Remove the chicken to a plate and shred with two forks.

5. The Secret Sauce: While the rice finishes softening (another 10 mins), place the cottage cheese in a blender and process until completely smooth.

6. Combine: Stir the shredded chicken back into the pot. Turn off the heat. Stir in the blended cottage cheese and the kale/spinach. The residual heat will wilt the greens and warm the "cream" without curdling it.

7. Serve: Season generously with salt and black pepper.

Nutrition Profile (Per Serving)

Measurements are approximate based on standard ingredients.

Calories	Protein	Carbohydrates	Fat
345 kcal	42g	30g	6g

Coach’s Tip: If you are meal prepping this, the rice will continue to soak up liquid in the fridge. When reheating, add a splash of bone broth or water to bring it back to your desired soup consistency!