Make Ahead Soups Using Canned Chicken For Healthy Meal Prep
When it comes to meal prep, soups are one of the most versatile and satisfying options. They can be made in large batches, frozen for later, and are often packed with nutrients. One of the easiest ways to create delicious soups is by using canned chicken. Not only does it save time, but it also ensures you have a protein-rich base without the hassle of cooking meat from scratch. In this article, we’ll explore several make-ahead soup recipes using canned chicken that are perfect for healthy meal prep.
Recipe Overview
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4
Ingredients
- 2 cans (12.5 oz each) of canned chicken, drained
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 2 cups chicken broth
- 1 cup carrots, diced
- 1 cup celery, diced
- 1 can (14.5 oz) diced tomatoes, undrained
- 1 tsp dried basil
- 1 tsp dried oregano
- Salt and pepper, to taste
- 2 cups spinach or kale, chopped
- 1 tablespoon olive oil
Instructions
- In a large pot, heat the olive oil over medium heat.
- Add the chopped onion and garlic, sautéing until translucent, about 3-4 minutes.
- Stir in the carrots and celery, cooking for an additional 5 minutes.
- Add the canned chicken, chicken broth, diced tomatoes, basil, oregano, salt, and pepper, stirring well to combine.
- Bring the soup to a gentle boil, then reduce the heat and let it simmer for 20 minutes.
- In the last few minutes of cooking, stir in the spinach or kale until wilted.
- Remove from heat and let cool before portioning into containers for meal prep.
Now that you’ve got a basic canned chicken soup recipe, let’s explore some variations and additional recipes that you can try. These soups are not only healthy but also incredibly easy to prepare, making them perfect for busy weeknights or for those following a meal prep routine.
1. Creamy Chicken and Wild Rice Soup
This creamy soup is hearty and comforting, perfect for a chilly evening. Using canned chicken makes it quick to prepare, while wild rice adds texture and flavor.
Recipe Overview
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 4
Ingredients
- 2 cans (12.5 oz each) of canned chicken, drained
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 cup wild rice, rinsed
- 4 cups chicken broth
- 1 cup heavy cream
- 1 cup carrots, diced
- Salt and pepper, to taste
- 1 tablespoon olive oil
Instructions
- In a large pot, heat olive oil over medium heat.
- Add onion and garlic, sautéing until soft.
- Stir in carrots and wild rice, cooking for 5 minutes.
- Add canned chicken and chicken broth; bring to a boil.
- Reduce heat and simmer for 20 minutes, or until rice is cooked.
- Stir in heavy cream, season with salt and pepper, and heat through.
- Allow to cool before storing in meal prep containers.
2. Chicken Tortilla Soup
Spice up your meal prep with this zesty chicken tortilla soup. It’s packed with flavor and can easily be customized with your favorite toppings.
Recipe Overview
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Ingredients
- 2 cans (12.5 oz each) of canned chicken, drained
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 4 cups chicken broth
- 1 can (15 oz) black beans, rinsed and drained
- 1 can (14.5 oz) diced tomatoes with green chilies
- 1 tsp cumin
- 1 tsp chili powder
- Salt and pepper, to taste
- 1 cup corn (frozen or canned)
- Tortilla strips and avocado for topping
Instructions
- Heat a large pot over medium heat and add olive oil.
- Sauté onion and garlic until fragrant.
- Add chicken, chicken broth, black beans, tomatoes, cumin, chili powder, salt, and pepper.
- Bring to a boil, then reduce heat and simmer for 15 minutes.
- Stir in corn and heat through.
- Cool before portioning into containers.
3. Chicken Noodle Soup
This classic chicken noodle soup is a family favorite and a great way to use canned chicken. It’s comforting, nutritious, and can be made in no time.
Recipe Overview
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Ingredients
- 2 cans (12.5 oz each) of canned chicken, drained
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 4 cups chicken broth
- 1 cup carrots, sliced
- 1 cup celery, sliced
- 1 tsp dried thyme
- 2 cups egg noodles
- Salt and pepper, to taste
- 1 tablespoon olive oil
Instructions
- Heat olive oil in a large pot over medium heat.
- Sauté onion and garlic until soft.
- Add carrots and celery, cooking for 5 minutes.
- Pour in chicken broth and add canned chicken, thyme, salt, and pepper.
- Bring to a boil and add egg noodles.
- Cook according to package instructions until noodles are tender.
- Let cool before storing in meal prep containers.
Frequently Asked Questions
Can I freeze these soups?
Yes, all of these soups can be frozen. Just make sure to leave some space in the containers for expansion. They will keep well for up to three months in the freezer.
How long do these soups last in the fridge?
When stored in airtight containers, these soups can last in the refrigerator for about 4-5 days. Be sure to reheat thoroughly before serving.
Can I use fresh chicken instead of canned?
While canned chicken is convenient, you can use freshly cooked chicken as well. Just ensure it is cooked and shredded before adding it to the soups.
How can I customize these soups?
You can easily customize these recipes by adding your favorite vegetables, spices, or even beans. Feel free to adjust the seasonings to suit your taste preferences.
Incorporating canned chicken into your soup recipes not only saves time but also offers a delicious way to enjoy healthy meals throughout the week. These make-ahead soups are perfect for any meal prep enthusiast looking to simplify their cooking routine while still enjoying a variety of flavors. So gather your ingredients, get cooking, and enjoy nutritious, homemade soups at your fingertips!
