Chicken Veggie Soup

This nourishing soup combines tender chicken thighs, earthy mushrooms, and vitamin-rich vegetables in a clean, flavorful broth enhanced with MCT oil. Perfect for meal prep, this recipe delivers comfort and nutrition all week long.

Quick Info

• Prep Time: 20 minutes
• Cook Time: 35 minutes
• Total Time: 55 minutes
• Servings: 7
• Calories per Serving: 285 kcal
• Storage Time: 5-7 days refrigerated
• Difficulty Level: Intermediate

Ingredients

Base Ingredients

• 2 tablespoons TF C8 MCT Oil
• 2 pounds bone-in chicken thighs, skin removed
• 8 cups unsalted chicken broth

Vegetables & Aromatics

• 1 medium yellow onion, chopped
• 8 oz cremini mushrooms, sliced
• 2 celery stalks, thinly sliced
• 2 carrots, thinly sliced
• 2 tablespoons minced garlic
• 2 cups chopped kale, stems removed

Seasonings & Finishing

• 2 teaspoons fresh sage, chopped
• ¼ teaspoon cayenne pepper (optional)
• 1 dried bay leaf
• ½ teaspoon salt
• ½ teaspoon ground pepper
• 2 tablespoons fresh lemon juice

Kitchen Tools Needed

• Large saucepan or Dutch oven (6-8 quart)
• Sharp chef’s knife
• Cutting board
• Measuring spoons and cups
• Large spoon for stirring
• Tongs for handling chicken
• Storage containers (7 portions)
• Ladle
• Vegetable peeler
• Garlic press (optional)

Instructions

Prep Phase (20 minutes)

1. Remove skin from chicken thighs
2. Chop onion, slice mushrooms
3. Slice celery and carrots
4. Mince garlic
5. Chop sage
6. De-stem and chop kale

Cooking Phase 1 (10 minutes)

1. Heat MCT oil in large saucepan over medium heat
2. Add onion, mushrooms, celery, and carrots
3. Cook 6 minutes, stirring occasionally, until lightly browned
4. Add garlic, sage, cayenne (if using), and bay leaf
5. Cook 1 minute, stirring constantly

Cooking Phase 2 (20 minutes)

1. Add chicken, broth, salt, and pepper
2. Bring to boil over medium-high heat
3. Reduce to medium heat
4. Simmer 20 minutes until chicken is tender
5. Remove chicken to plate, cool 5 minutes

Final Phase (5 minutes)

1. Add kale to soup
2. Simmer 5 minutes until tender
3. Shred chicken, discard bones
4. Stir in lemon juice and shredded chicken

Pro Tips

• Use MCT oil at medium heat to preserve benefits
• Cut vegetables uniformly for even cooking
• Don’t overcook kale to maintain nutrients
• Let chicken cool slightly for easier shredding
• Taste and adjust seasoning before portioning

Nutritional Information (per serving)

• Calories: 285
• Protein: 28g
• Carbohydrates: 12g
• Dietary Fiber: 3g
• Fat: 15g
• MCT Oil: 4g
• Iron: 15% DV
• Vitamin A: 80% DV
• Vitamin C: 45% DV
• Potassium: 12% DV

Health Benefits

• MCT Oil: Quick energy, supports metabolism
• Chicken Thighs: Complete protein, iron, zinc
• Mushrooms: Immune support, vitamin D
• Kale: Antioxidants, vitamin K, fiber
• Bone Broth: Collagen, minerals, gut health

Meal Prep Guide

Storage Containers

• Use microwave-safe containers
• 2-cup capacity recommended
• Airtight lids essential
• Glass preferred for reheating

Portioning

1. Let soup cool completely
2. Divide evenly into 7 containers
3. Leave ½ inch headspace
4. Label with date
5. Refrigerate immediately

Reheating Instructions

• Microwave: 2-3 minutes, stirring halfway
• Stovetop: Low heat, stirring occasionally
• Add splash of broth if needed

Variations

Vegetable Options

• Substitute spinach for kale
• Add zucchini or squash
• Include bell peppers
• Try different mushroom varieties

Protein Options

• Use chicken breast for leaner option
• Add white beans for extra protein
• Try turkey thighs instead

Seasoning Alternatives

• Add turmeric for anti-inflammatory benefits
• Use thyme instead of sage
• Include rosemary
• Add ginger for immune support

Troubleshooting Tips

• Soup too thick: Add more broth
• Too salty: Add potato chunks
• Not enough flavor: Add more lemon juice
• Vegetables too firm: Simmer longer

This soup is perfect for:

• Meal prep
• Immune system support
• Post-workout recovery
• Cold weather comfort
• Clean eating goals

Note: Nutritional values are approximate and may vary based on specific ingredients used.