Tomato-Basil Protein Soup - Meal 2 Option

A comforting, creamy tomato-basil soup with a high-protein twist. Blended Greek yogurt replaces heavy cream, while shredded chicken makes it filling enough for a full meal.

Note: This is geared around a daily 1,200 calorie goal. Please see my meal plan how-to for more information!

Ingredients (Serves 1–2)

• ½ tomato, diced

• ½ onion, diced

• 1–2 cloves garlic, minced

• ½ cup fresh basil leaves, packed

• 1.5 cups plain Greek yogurt

• 1 cooked chicken breast, shredded

• Salt & black pepper, to taste

Optional Additions to make it a Meal 1 :

• 1 cup cooked rice noodle pasta OR

• 3 slices Ezekiel bread, toasted for dipping

  • Note: You would just need to remove the chicken.

Instructions

1. Simmer the base: In a saucepan, sauté onion and garlic until soft and fragrant. Add diced tomato and cook until it breaks down into a sauce-like consistency.

2. Blend smooth: Transfer mixture to a blender with basil and Greek yogurt. Blend until creamy.

3. Reheat & combine: Return to the pot, stir in shredded chicken, and simmer on low heat for 5 minutes until warmed through.

4. Season: Add salt and black pepper to taste.

5. Serve hot: Enjoy as-is, or with rice noodles stirred in, or Ezekiel bread for dipping.

Meal Prep Tip

• Store in the fridge for 2–3 days. Reheat gently on the stovetop over low heat to prevent yogurt from separating.

• Make a double batch of the tomato-onion-garlic base, then blend in fresh Greek yogurt and basil just before serving to keep the flavor fresh.

• For extra richness, roast the tomato and onion first before simmering.