Dec 8, 2025
Whip together this hearty chicken vegetable and quinoa soup for a comforting dose of nutrition—perfect for recovery.
When you’re bouncing back from a tough winter cold, that classic bowl of chicken soup can feel like a warm hug. The same might be said for recovering from a hard workout.
But a good chicken soup is more than just comfort food. When it’s packed with fresh veggies and includes a healthy carb source , like brown rice or quinoa, chicken soup delivers a powerful balance of key nutrients. That combo of lean protein, complex carbs, and antioxidant-rich veggies is a delicious way to speed up your recovery.
Making your own soup lets you control the sodium and boost the nutrients by adding plenty of fresh vegetables. And it’s easy to freeze. So make a big batch, and when you don’t have time to cook, you can just thaw a bowl and have a meal in no time.
This nutrient-dense recipe is low in calories and packed with protein. It’s the perfect pick-me-up that tastes as good as it makes you feel.
Chicken Vegetable and Quinoa Soup
Ingredients:
- 5 cups chicken broth
- 4 3-oz. boneless, skinless chicken breasts, cut into 1-inch cubes
- 3 medium tomatoes, chopped
- ½ tsp. salt
- 2 cloves garlic, minced
- 2 Tbsp. fresh cilantro, chopped
- 1 cup zucchini, diced
- 1 cup sweet potatoes, diced
- 1 cup frozen yellow whole kernel corn
- 2 cups quinoa, cooked and warm
Directions:
Add chicken, sweet potatoes, tomatoes, salt, garlic, and cilantro to a large pot. Pour in the chicken broth, cover, and bring to a simmer. Cook for 30 minutes, then add zucchini and corn. Cook until chicken is tender and vegetables are done as desired.
To serve, add 1/3 cup of quinoa to individual bowls and top with soup.
Yield: 6 servings
Prep Time: 10 minutes
Cook Time: 50 minutes
Difficulty: 2
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References
Mayo Clinic. (2025, January 24). Carbohydrates: How carbs fit into a healthy diet. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705
Polak, R., Phillips, E. M., & Campbell, A. (2015). Legumes: Health benefits and culinary approaches to increase intake. Clinical Diabetes: A Publication of the American Diabetes Association, 33(4), 198–205. https://doi.org/10.2337/diaclin.33.4.198
Sparks, D. (2017, September 28). Making Mayo’s recipes: How to make soup without a recipe. Mayo Clinic News Network. https://newsnetwork.mayoclinic.org/discussion/making-mayos-recipes-how-to-make-soup-without-a-recipe/
United States Department of Agriculture. (n.d.). Vegetables. https://www.choosemyplate.gov/eathealthy/vegetables
This article was written by Jason Nielsen, edited by Keleigh Somes, and clinically reviewed by Elizabeth Thompson, MPH, RDN, on September 17, 2025.
