A cozy, nourishing soup packed with tender chicken, hearty beans, and nutrient-dense kale. It’s easy to make, full of flavor, and perfect for busy weeknights!
A warm, comforting bowl of soup on a chilly day? Sign me up! Especially when it’s as nutrient-rich and delicious as this white bean and chicken soup. Each bowl is hearty, flavorful, and loaded with nutrition from beans, veggies, and chicken.
While my asparagus soup and creamy pumpkin and sweet potato soup are better served as sides, this soup is hearty enough for a main course.
One serving has 30 grams of protein and 8 grams of fiber to keep you full and satisfied, which works for a hearty lunch or filling dinner. You can easily meal prep this soup to enjoy throughout the week (just follow my prep instructions under the Tips heading) and freeze extras for a quick and easy meal at any time.
The best part? This chicken and white bean soup is super versatile – swap in frozen veggies, use pre-chopped ingredients, or even leftover chicken so you can warm up from the inside out, no matter how much time or energy you have to get dinner on the table.
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Why I love this white bean, kale, and chicken soup recipe
- High in protein: Chicken thighs and white beans make this soup a protein powerhouse, helping to keep you full and satisfied. Each serving has an impressive 30 grams!
- Packed with fiber: The beans, kale, and carrots add a healthy dose of fiber, which supports digestion and helps stabilize blood sugar. You’ll get 8 grams, or 29% of the recommended daily value, of fiber in every serving.
- Loaded with nutrients: This recipe has no shortage of essential micronutrients. Kale brings in vitamins A, C, and K, while carrots and beans add plenty of potassium, iron, and more.
- Low in calories, big on flavor: This soup delivers all the cozy, comforting vibes without being heavy or overly rich. One serving has just 394 calories and only 3 grams of saturated fat.
What you’ll need to make this soup
Here’s a quick rundown of the most important ingredients you’ll need to whip up this delicious soup:
- Chicken thighs: Juicy and tender, these are perfect for soups. I used boneless skinless to reduce the amount of fat and greasiness.
- White beans: Cannellini or great northern beans work well, adding creaminess while also giving this soup a big protein and fiber boost.
- Kale: Fresh or frozen, it adds a hearty texture and a boost of vitamins.
- Ditalini pasta: This tiny pasta is perfect for soup, but any small pasta works.
- Veggies and seasonings: Onion, carrots, garlic, rosemary, sage, thyme, smoked paprika, and a squeeze of lemon for brightness.
- Chicken broth: Adds richness and flavor to the broth. Chicken broth can be heavy in sodium, so look for no salt added or low sodium if that’s a concern.
How to make white bean and chicken soup with kale
- Cook the chicken: Heat olive oil in a large pot, season the chicken, and brown it on all sides. Remove and set aside.
- Sauté the veggies: In the same pot, cook the onion and carrots until softened. Stir in garlic, seasonings, and smoked paprika.
- Build the soup base: Add chicken broth, cooked chicken, and white beans. Bring to a gentle boil, then reduce the heat and simmer.
- Add the pasta: Stir in the ditalini and let it cook until tender.
- Finish with kale: Add the kale and let it simmer until wilted and tender. Adjust seasonings and add a squeeze of lemon.
How to adapt this recipe for a low-energy day
These tips significantly cut down on the time and energy it takes to make this recipe!
- Use rotisserie or pre-cooked chicken: Skip cooking the chicken from scratch by using shredded rotisserie chicken or use leftover shredded or diced chicken.
- Use pre-diced veggies: Cut down on prep time by using pre-diced onion and pre-diced carrot or bagged shredded carrots, and pre-chopped kale.
- Use frozen veggies instead. Bagged frozen diced onion, carrots, and kale can all be used and added frozen to the soup along with the broth.
- Pre-made broth: Use pre-seasoned or store-bought chicken broth to skip seasoning adjustments.
- Skip the pasta: Serve with pre-made bread or crackers instead of cooking pasta for an even quicker meal.
Variations
To make this soup your own or use what you have, try these swaps:
- Make it vegetarian: Swap chicken for tofu or an extra can of beans and use vegetable broth instead of chicken broth.
- Add more greens: Try spinach, Swiss chard, or even frozen peas for extra flavor and nutrition.
- Spice it up: Add crushed red pepper flakes or a pinch of cayenne pepper to add a little heat to the soup.
- Gluten-free: Use gluten-free pasta or skip the pasta altogether and enjoy as a lighter soup.
Tips
- Prep ahead: Chop all your veggies in advance to save time when cooking (or use the low-energy swaps for pre-chopped or frozen!).
- Store leftovers properly: Keep the soup in an airtight container in the fridge for up to 3 days or freeze for up to 3 months.
- Avoid soggy pasta: If you’re making this soup for meal prep, cook the pasta separately and add it to individual servings before reheating. If you store the pasta with the rest of the soup, it will absorb too much of the broth and get mushy.
Make ahead, freezing, and storage instructions
If you are making this soup ahead of time or meal prepping for the week, do not add the pasta into the soup as directed. Instead, make the pasta and store it separately from the soup to avoid it getting mushy as it sits in the broth. Or, you can just leave the pasta out all together and serve it with crackers or crusty bread!
Refrigeration: Store in an airtight container in the fridge for up to 3-4 days.
Freezing: Cool the soup completely, then transfer to a freezer-safe container or bag. Freeze for up to 3 months. To reheat, thaw overnight in the fridge and warm on the stovetop or in the microwave.
White Bean and Chicken Soup with Kale Recipe
📖 Recipe
White Bean and Chicken Soup with Kale
Ingredients
- 1 tablespoon olive oil
- 1 pound boneless skinless chicken thighs, cut into bite-sized pieces
- 1 small onion diced (or 1 cup frozen diced onion for quicker prep)
- 3 cloves garlic minced (or 1 teaspoon garlic powder)
- 2 medium carrots sliced (or 1 cup pre-sliced carrots)
- 1 teaspoon dried rosemary leaves
- ½ teaspoon dried sage
- ½ teaspoon thyme leaves
- ¼ teaspoon smoked paprika
- Salt and pepper to taste
- 4 cups low-sodium chicken broth
- 1 can 15 oz white beans (e.g., cannellini or great northern), drained and rinsed
- 1 cup ditalini or other small pasta
- 2 cups chopped kale or 1 cup frozen kale or spinach
- Juice of ½ lemon optional, for brightness
- Optional toppings: grated Parmesan crushed red pepper flakes, or fresh parsley
Instructions
- Heat half of the olive oil in a large soup pot or Dutch oven over medium heat.
- Add the chicken pieces, season with salt and pepper, and cook for 5–7 minutes, stirring occasionally, until the chicken is lightly browned on all sides. After the chicken is browned (it doesn’t need to be fully cooked through yet) remove it from the pot and set it aside.
- In the same pot, add the diced onion and carrots. Cook for 3–5 minutes, stirring occasionally, until softened. Stir in the garlic, Italian seasoning, smoked paprika (if using), and an extra pinch of salt and pepper. Cook for 30 seconds, until fragrant.
- Pour the chicken broth into the pot and add the chicken and white beans. Bring the pot to a gentle boil, then reduce the heat to medium-low and simmer for 6-7 minutes. Add the pasta and simmer for an additional 5 minutes or until the chicken is fully cooked through.
- Stir in the chopped kale and let the soup simmer for another 2-3 minutes, or until the kale is tender.
- Taste the soup and adjust the seasonings as needed, adding a squeeze of lemon juice to brighten it up!
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