High-Protein Creamy Tuscan Chicken Soup
A rich, comforting soup packed with tender chicken breast, spinach, and white beans in a garlic-herb broth. Serves 1 person with a yield of approximately 2 cups (1 large bowl).
Prep
10 min
Cook
18 min
Total
28 min
Makes
1 serving
Created together. Shared with you.
Made by Jessica + Lila
Jessica created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
18 min
Total
28 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
Store leftover portions in an airtight container in the refrigerator for up to 3 days.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Heat 1 tbsp olive oil in a…
- 01
Heat 1 tbsp olive oil in a…
Heat 1 tbsp olive oil in a medium soup pot over medium heat, 350°F (175°C).
Tap card to mark done - 02
Add diced chicken breast and saute for…
Add diced chicken breast and saute for 5 to 7 minutes until opaque on the outside.
Look for: opaque on the outside
Tap card to mark done - 03
Stir in minced garlic cloves and cook…
Stir in minced garlic cloves and cook for 1 minute until fragrant.
Look for: fragrant
Tap card to mark done - 04
Pour in chicken broth and rinsed white…
Pour in chicken broth and rinsed white beans.
Tap card to mark done - 05
Bring to a gentle boil
Bring to a gentle boil, then lower the heat and simmer uncovered for 10 minutes until chicken is cooked through to an internal temperature of 165°F (74°C).
Look for: chicken is cooked through to an internal temperature of 165°F (74°C)
Tap card to mark done - 06
Stir in spinach and unsweetened almond milk
Stir in spinach and unsweetened almond milk, simmering for 2 to 3 minutes until spinach is wilted.
Look for: spinach is wilted
Tap card to mark done - 07
Remove from heat and ladle into a…
Remove from heat and ladle into a soup bowl. The recipe yields 1 standard serving of approximately 2 cups (1 large soup bowl).
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