A healthy, low-salt lunch that’s filling, comforting and perfect for meal prep

I have soup most days for lunch, but as many shop-bought options can be surprisingly high in salt, I’ve been experimenting more with homemade versions that are healthier, higher in protein and still properly comforting.

This smooth chicken and red lentil soup is my latest experiment, and it’s truly satisfying. Blended until completely silky, it combines lean chicken breast with split red lentils to create a filling, low-fat soup that keeps you satisfied all afternoon. Finished with a squeeze of lemon juice for freshness, it’s ideal for meal prep, lighter lunches and anyone looking to support weight management or heart health without sacrificing flavour.

Why this high-protein chicken soup works

Making your own healthy chicken soup from scratch gives you:

Much lower salt than tinned soups High protein from chicken breast and red lentils A naturally creamy texture without cream A filling, low-calorie lunch that supports fat loss A recipe that’s easy to batch cook and freeze

It’s simple, nourishing comfort food that fits perfectly into a busy weekly routine.

Ingredients (serves 4)

1 tsp olive oil

1 onion, chopped

2 carrots, chopped

2 celery sticks, chopped

2 cloves garlic, minced

1 medium potato, diced (for extra smoothness)

240g cooked chicken breast, shredded or chopped

60g split red lentils, rinsed

1 litre low-salt chicken stock

½ tsp dried thyme

½ tsp smoked paprika

Black pepper to taste

How to make smooth chicken and red lentil soup

1. Soften the vegetables

Heat the oil in a large saucepan over a medium heat. Add the onion, carrot and celery with a small pinch of salt and cook gently for 8–10 minutes until softened but not coloured.

2. Add garlic and herbs

Stir in the garlic, dried thyme and smoked paprika. Cook for about one minute until fragrant.

3. Simmer with lentils

Add the diced potato, rinsed red lentils and chicken stock. Bring to the boil, then reduce to a gentle simmer for 20–25 minutes, until the lentils and vegetables are completely soft.

4. Add the chicken

Stir in the cooked chicken breast and simmer for a further 5 minutes to heat through while keeping the texture tender.

5. Blend until silky smooth

Use a stick blender (or countertop blender) to blend the soup until completely smooth and creamy. Add a splash of hot water or extra stock if needed to loosen the consistency.

6. Finish and season

Stir through a squeeze of fresh lemon juice and black pepper to taste.

This high-protein healthy chicken soup is perfect for batch making for midweek lunches

Top Tip:-

If you buy your veg in bigger portions, you can chop them up and place in the freezer – why not create a bag with 2 carrots and 2 sticks of celery, all prepped ready for your next soup!