High-Protein Swamp Soup is a healthy soup. This soup contains olive oil, heavy cream, spinach, onions, turkey sausages, zucchini, celery, chicken broth, thyme, and seasonings. We effortlessly find these basic items in the marts or in kitchen. It contains lots of protein, like 28 g, and fiber, so it doesn’t let us feel hungry for a long time. This dish contains heavy cream, so use the coconut cream as a substitute if required. It prepares in only 45 minutes so it is good to prepare for weeknight dinners. Serve this High-Protein Swamp Soup with green salad, bacon bits, or biscuits. This soup stores well and warms well, so it is nice to prepare in advance.
STATS:
- Calories: 320 kcal
- Prep time: 15 minutes
- Serving size: 1 bowl
- Cook time: 30 minutes
- Cuisine: American Southern
- Total time: 45 minutes
- Course: Main Course
- Diet: High-Protein
- Serving: 4
EQUIPMENT:
- Large soup pot
- Cutting board
- Sharp knife
- Wooden spoon
- Ladle
INGREDIENTS:
- 2 tablespoons olive oil
- 1 medium onion
- 3 cloves of garlic
- 1 1/4 cups chicken breast
- 3/4 cup smoked turkey sausage slices
- 2 cups fresh spinach
- Four cups chicken broth
- 1/4 tsp. black pepper
- One tsp. dried thyme
- One cup zucchini
- 1/2 tsp. salt
- One cup celery
- 1 tsp. paprika
- 1/2 tsp. red pepper flakes
- 1/2 cup heavy cream
INGREDIENT NOTES:
CHICKEN:
- Lean chicken makes this swamp soup. It is high in protein with low fat content. Rotisserie chicken shreds are also a great substitute to save time and for convenience.
SMOKED TURKEY SAUSAGE:
- It is used to prepare this dish. It will add a deep smoky taste to the dish. Use the chicken sausage instead to add a light taste.
SPINACH & KALE:
- Spinach will add a sweet and soft flavor to the soup. Use the kale or collard greens instead for this purpose.
CHICKEN BROTH:
- Chicken broth will form the base of this soup. Choose the less salty one so we can add it as we like.
HEAVY CREAM:
- Heavy cream will add indulgence and creaminess to the soup. Coconut cream is the substitute to prepare this soup but it might add the coconut flavor in it.
ZUCCHINI:
- Add the zucchini to provide the volume & nutrients in the soup. You can also add other keto vegetables along with it to provide flavor.
INSTRUCTIONS:
- Warm the oil in the big pan on a moderate flame.
- Then include the onions and saute them for 3 to 4 minutes till it gets soft.
- Add the garlic to it and cook for thirty seconds till it gets aromatic.
- Include the chicken and cook it till it gets brown.
- Now add the sausage slices and cook for another 3-4 minutes.
- Add the chicken broth and boil it.
- Then we include the celery, thyme, zucchini, and seasonings in it.
- Now decrease the flame and cook for 15 to 20 minutes.
- Mix the spinach and cook it till it wilts.
- Include the heavy cream and simmer for another 2 to 3 minutes.
- Taste the soup and alter the seasoning if required.
SERVING SUGGESTIONS:
TOPPINGS:
- Cheese
- Bacon
- Sour cream
SIDES:
- Bread
- Keto biscuits
- Salad
ADD-ONs:
- Extra greens
- Mushrooms
- Bell peppers
 TIPS:
- Utilized the pre-cooked chicken to save time for convenience.
- Leave the soup for ten minutes, then serve to enhance the taste.
- You can alter the consistency of soup by adding broth or simmering for a long time.
- Include some additional greens for the extra nutrients, fiber, and color.
STORAGE INFORMATION:
FRIDGE:
- Add the soup to the covered vessel and stock for 4 days.
FREEZER:
- Include the soup in the vessel and freeze for 2 months.
FAQs:
How can I prepare dairy-free soup?
- Coconut cream is used instead to prepare non-dairy soup.
Will I add the beef in place of chicken?
- Yes, use the stew meat or lean beef instead to make this soup.
Is this high-protein soup good for a keto diet?
- Yes, this high-protein soup is good for a keto diet. It contains all the keto ingredients.
Will I make this soup in advance?
- Yes, prepare this soup before time without tension, as its flavor a
- nd texture will not change.
NUTRITIONAL INFORMATION:
Calories: 320 kcal
Net carbs: 5 g
Serving: 1 bowl
Total carbs: 7 g
Fiber: 2 g
Protein: 28 g
Fat: 20 g
Iron: 2.5 g
Vitamin A: 0.9 g
Serving size: 350 g
Calcium: 0.15 g
Sodium: 0.8 g
Potassium: 0.6 g
