Ingredients

• 1 tbsp olive oil
• 1 small onion, finely diced
• 2 carrots, thinly sliced
• 2 celery stalks, thinly sliced
• 3 cloves garlic, minced
• 6 cups low-sodium chicken broth
• 2 cups cooked shredded chicken
• ½ cup uncooked quinoa, rinsed (adds 8g protein per cup cooked!)
• 2 cups spiralized zucchini or yellow squash (“noodles”)
• 1 cup chopped kale or spinach
• 1 tsp dried thyme
• 1 tbsp lemon juice
• Salt & black pepper to taste

Protein boosters (optional but recommended):
• 1 hard-boiled egg, halved (per bowl)
• 2 tbsp hemp seeds or nutritional yeast (sprinkled on top)
• ¼ cup white beans, rinsed (added with quinoa)

Garnish:
• Fresh parsley or dill
• Lemon zest
• Red pepper flakes

Instructions

In a large pot, heat oil over medium. Sauté onion, carrots, and celery 6–8 mins until softened. Add garlic; cook 1 min.
Pour in broth and quinoa. Bring to a boil. Reduce heat, cover, and simmer 12–15 mins—until quinoa is tender and “tails” pop out.
Stir in zucchini noodles, kale/spinach, thyme, and chicken. Simmer 3–4 mins until greens wilt and soup is heated through.
Remove from heat. Stir in lemon juice. Season with salt and pepper.
Ladle into bowls. Top with hard-boiled egg, hemp seeds, and fresh herbs.

PREP TIME & NUTRITION :
Prep Time: 10 mins, Cook Time: 20 mins, Total Time: 30 mins, Servings: 6
Calories: 210, Net Carbs: 18g, Fats: 7g, Protein: 22g
✅ Naturally gluten-free, dairy-free, and low-sodium (if using unsalted broth).
✅ Quinoa + chicken + optional add-ins = complete amino acid profile.