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High protein chicken pot pie soup with a cottage cheese biscuit, peas and shredded chicken

High-Protein Chicken Pot Pie Soup with Cottage Cheese Biscuits

5 from 4 votes
A healthier high-protein take on a creamy Chicken Pot Pie Soup made with tender chicken, carrots, and peas with cottage cheese biscuits. Under 500 calories and 51g protein per serving.
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Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Servings : 4 servings

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Ingredients

For the Soup
  • 1 tsp olive oil
  • 1 small yellow onion
  • 2 medium carrots
  • 2 celery stalks
  • 3 garlic cloves
  • 1 tsp thyme, dried or fresh
  • freshly ground black pepper
  • 4 cups chicken bone broth
  • 2 bay leaves
  • 4 oz yukon gold potatoes, peeled and diced small
  • 3 cups cauliflower florets, roughly chopped
  • 1 lb boneless skinless chicken breasts
  • ½ cup evaporated skim milk
  • 1 tbsp cornstarch
  • 3 tbsp cold water
  • 1 cup frozen peas
  • salt, to taste
For the Cottage Cheese Biscuits
  • 1 cup cottage cheese, full-fat is best
  • 1 large egg white
  • 1 cup self-raising flour, plus more for shaping
  • 1 tsp thyme, dried or fresh
  • small pinch of salt
US Customary - Metric
Start Cooking

Instructions
 

  1. Make the biscuit dough first. Blend 1 cup cottage cheese and 1 large egg white until completely smooth and no curds remain. Add to a bowl with 1 cup self-raising flour, 1 tsp thyme, and a small pinch of salt. Stir with a fork or your hands until it comes together into a soft, sticky dough. Cover and chill while you start the soup.
    Cottage cheese biscuit dough mixed in a metal bowl with fresh thyme
  2. Soften the aromatics. Heat 1 tsp olive oil in a large pot over medium heat. Add 1 small yellow onion, finely diced, 2 medium carrots, peeled and diced small, and 2 celery stalks, diced small, and cook until softened and just starting to colour, 6 to 7 minutes. Stir in 3 garlic cloves, minced, 1 tsp thyme and freshly ground black pepper.
    Diced carrots, celery and onion softening in a dutch oven for chicken pot pie soup
  3. Poach the chicken. Pour in 4 cups chicken bone broth and add 2 bay leaves, 4 oz yukon gold potatoes, peeled and diced small, and 3 cups cauliflower florets, roughly chopped. Nestle in 1 lb boneless skinless chicken breasts. Bring to a low simmer, cover, and cook until the chicken reaches 165°F (74°C) and the vegetables are completely tender, 18 to 20 minutes.
    Chicken breasts, cauliflower and potato simmering in broth for healthy chicken pot pie soup with cauliflower
    4. Keep it at a low simmer, never a boil, or the chicken will be a bit rubbery.
  4. Bake the biscuits while the soup simmers. Heat the oven to 400°F (200°C) and line a baking sheet. With well-floured hands, roll the chilled dough into 8 equal balls, about the size of a walnut, and space them out on the sheet. The dough is meant to be sticky, so keep re-flouring your hands rather than working extra flour into it. Bake 18 to 20 minutes, until puffed and golden.
    Eight cottage cheese biscuit dough balls on a parchment lined baking sheet
  5. Shred & blend. Remove the chicken from the soup and shred with two forks. Fish out and discard the 2 bay leaves. Scoop about 3 cups of the cooked vegetables and broth into a blender and blend until completely smooth. Pour it back into the pot with the heat turned off and add ½ cup evaporated skim milk.
    Blended chicken pot pie soup base in a red dutch oven with shredded chicken waiting in a bowl alongside
  6. Thicken and finish. Whisk 1 tbsp cornstarch into 3 tbsp cold water until no lumps remain, then stir it through the pot. Return to low heat, add the shredded chicken and 1 cup frozen peas, and cook gently for 5 minutes, until glossy and thick enough to coat the back of a spoon. Season with salt, to taste.
    Creamy chicken pot pie soup finished in a red dutch oven with a wooden spoon
    7. Feel free to skip the cornstarch if your soup is already thick enough for your liking.
  7. Serve. Ladle into 4 bowls, top with 2 cottage cheese biscuits on each.
    Chicken pot pie soup with biscuits scattered around two bowls on a striped linen

Nutrition

Calories: 459kcalCarbohydrates: 50gProtein: 51gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.01gCholesterol: 76mgSodium: 551mgPotassium: 1208mgFiber: 7gSugar: 12gVitamin A: 5617IUVitamin C: 64mgCalcium: 193mgIron: 2mg

Notes

  • Do not boil after blending. The soup is finished with dairy, so keep it at a gentle simmer from step 6 onward. On reheat, warm it slowly over low heat or at low power in the microwave; otherwise, you risk curdling.
  • Rotisserie shortcut. Swap the raw chicken for 3 cups shredded cooked chicken, simmer the vegetables alone for 15 minutes, and stir the chicken in at step 6. Cuts about 10 minutes.
  • Gluten-free. Use a 1-to-1 gluten-free self-raising blend in the biscuits. The dough will be softer, so chill it a full 20 minutes before shaping.
  • Crockpot method. Add the broth, bay leaves, potatoes, cauliflower, chicken, thyme and pepper straight to the crockpot, skipping the sauté if you like. Cook on low for 5 to 6 hours or high for 3 hours. Shred the chicken, blend 3 cups of the vegetables and broth with the evaporated skim milk, return it to the pot, stir in the cornstarch slurry and peas, and cook on high for 15 minutes. Bake the biscuits separately.