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Chicken and White Bean Soup Cup: 28g of Protein in One Mug
Published October 22, 2026. General information, not medical advice.
Soup is useful when your appetite is small. It is warm, it is easy to take in slowly, and a cup is a size that does not feel like a challenge.
The usual problem is that most soup is mostly water. This one is built the other way around, with chicken and white beans doing most of the work and the broth carrying them.
What you need
- 3/4 cup broth
- 1/2 cup shredded cooked chicken
- 3 tbsp canned white beans, drained
- 1 small carrot, diced
- 1 small handful of spinach
How to make it
- Simmer the broth and carrot for about 5 minutes until soft.
- Add the chicken and beans and warm through for about 3 minutes.
- Stir in the spinach at the end.
The numbers
About 28g of protein and about 200 calories for the whole cup. Values are approximate and depend on your broth and how much chicken ends up in the measuring cup.
On a queasy day
Strain out the vegetables and sip the broth, with the chicken and beans mashed in. Warm is better than hot.
Storing it
It keeps in the fridge for about 4 days, and it freezes for up to 3 months. Freeze it in single-serving containers so you only thaw what you will eat.
Quick answers
How much protein is in this soup?
About 28g of protein and about 200 calories for one cup made with 1/2 cup of shredded cooked chicken and 3 tbsp of white beans. Values are approximate.
Can I freeze it?
Yes, for up to 3 months. Freeze single servings.
What if chewing is the problem?
Strain out the vegetables and mash the chicken and beans into the broth so you can sip it.
There are more warm, gentle recipes in the Kitchen.
Nutrition values are approximate and depend on the brands you use. This is food information, not medical or nutrition advice. Ask your prescriber or a registered dietitian what is right for you.