High-Protein Lentil Soup for Meal Prep & Freezing 🍲
This protein-rich lentil soup with chicken is a perfect healthy meal prep recipe. It’s filling, nutritious, and freezer-friendly — ideal for busy days when you want a warm, balanced meal ready in minutes.
Lentils are naturally high in protein and fiber, while chicken adds extra lean protein to keep you full longer. The soup is finished with crunchy whole-grain croutons, flavored olive oil, and creamy Greek yogurt for a rich and comforting flavor.
Make one large batch, freeze portions, and enjoy a healthy high-protein lunch or dinner anytime.
Ingredients
For the soup:
200 g green or red lentils
1 medium onion (180 g)
1 large carrot or 2 medium carrots (220 g)
2 cloves garlic
20 ml vegetable oil
250 g chicken fillet, cut into strips
80 g crushed tomatoes (2 tbsp)
2 medium potatoes (250 g)
1.5 liters water or chicken broth
1/2 tsp sweet paprika
1/2 tsp dried parsley or dill
2 tsp salt
For the croutons:
3 slices whole-grain bread
1/2 tsp salt
1 tsp sweet paprika
1 tsp dried garlic
1/2 tsp dried parsley
3 tbsp olive oil
For the flavored oil:
1/2 tsp salt
1/2 tsp sweet paprika
1/2 tsp dried parsley
3 tbsp olive oil
To serve:
50 g high-protein Greek yogurt per serving
Croutons
2 tbsp flavored oil
Nutrition (per serving ~400 g)
Calories: 439 kcal
Protein: 29 g
Fat: 23 g
Carbohydrates: 38 g
Fiber: ~9 g
Storage
Refrigerator: up to 3 days
Freezer: up to 3 months
Defrosting
Defrost overnight in the refrigerator.
Reheat on the stove over low heat or in the microwave.
Perfect for
Healthy meal prep
High-protein lunch
Freezer meals
Batch cooking
Quick healthy dinners
Comfort food with balanced macros
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💬 Try this and let me know!
Did you make this soup for meal prep, lunch, or a healthy dinner? 😋
Tell me in the comments what toppings you added — yogurt, herbs, chili oil, or something else!