Creamy Chicken & Veggie Soup

Citrus Free, Dairy Free, Egg Free, Gluten Free, Meal Prep, One Pan, Soy Free, Low Sugar

208 Calories | 17g Protein | 22g Carbs | 6g Fat | 4g Fiber | 3g Sugar

45 minutes | 8 servings

This soup is everything you need when you want something warm and comforting but don't have the energy for elaborate cooking. It's creamy without being heavy, packed with tender chicken and vegetables, and comes together in under an hour with minimal effort.

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Why You'll Love This

The base is made with cashew milk instead of cream, giving you that rich, velvety texture. It's high in protein and the leftovers actually taste better the next day. Perfect for those cold January winter nights when you just need something warm and comforting. The recipe is dairy and gluten free so if you’re having some menopause related GI issues, this is a great recipe to add to your meal plan rotation.

The Nutrition Profile

Each serving delivers 17g of protein to support muscle maintenance as nutritional needs shift with age. The 4g of fiber from the vegetables and potatoes supports digestive health and helps with hormone metabolism, while the 19g of net carbs provide steady energy without the blood sugar spike.

The lean chicken breast is an excellent source of B vitamins, particularly B6 and niacin, which play a role in energy metabolism. The frozen vegetable mix adds vitamins A and C, plus potassium and iron.

By using cashew milk instead of heavy cream, you're getting a gentler option that's easier on sensitive digestive systems while still achieving the creamy texture that makes soup so comforting.

The Ingredient List

The frozen vegetable mix used here includes green beans, carrots, peas, and corn, but feel free to use whatever blend works for you. If corn doesn't agree with you, swap it for a different mix.

If you have fresh veggies to use up, you can certainly toss them in too. Just cook them at the same time as the onions until they have softened a bit.

If you can’t find cashew milk at your local store, you can make a Homemade Cashew Milk version with this recipe, or it can be replaced with any unsweetened dairy-free milk, or use regular milk if dairy isn’t an issue for you.

If you prefer bone-in chicken thighs for more flavor, go for it, just know you’ll need to adjust the cooking time. You can also swap the potatoes for sweet potatoes if you're looking for a different flavor profile.

Want it thicker? Make a slurry with arrowroot powder and water, then stir it in slowly at the end until you reach your preferred consistency.

The Practical Stuff

This soup keeps for three days in the fridge, making it perfect for meal prep when you have the time and energy. It also freezes well for up to three months, so don’t hesitate to double the batch and stash some in the freezer.

To reheat from frozen, thaw overnight in the fridge, then warm on the stovetop. The recipe makes eight servings, each approximately 1.5 cups, so you're looking at plenty of leftovers or enough to feed a family without making a separate version just for yourself. The kids will never know this was one of “mom’s menopause recipes.”

The Method

Start by poaching the chicken in a pot of simmering water until just cooked through, about 15 to 20 minutes. This keeps it tender and juicy rather than tough and dry.

While that's happening, heat some olive oil in your soup pot and sauté the diced onion until softened. Add the cubed potatoes with a bit of broth and cook until they're fork-tender but not falling apart, about 8 to 10 minutes.

Once the chicken is done, slice it up and add it to the pot along with the Italian seasoning and remaining broth. Bring everything to a boil, then let it simmer for 10 minutes to let the flavors meld.

Finally, stir in the frozen vegetables and cashew milk, cooking for just a few more minutes until the veggies are heated through.

Why This Works

This soup hits the sweet spot between comforting and functional. It's warm and creamy without being heavy, protein-rich without being dense, and flavorful without being overwhelming.

The cashew milk base is gentler on unpredictable digestive systems than traditional cream-based soups, and the lean protein supports your changing nutritional needs. Plus, the recipe that works for everyone at the table, so you're not making separate meals or explaining your food choices.

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