Chicken Vegetable Soup Meal Prep
A one-pot chicken vegetable soup designed for batch cooking and easy weekday lunches. It cools and portions well, stores up to 4–5 days in the fridge, and freezes up to 3 months for backup weeks. Great for busy families, work lunches, and anyone watching sodium by using low-sodium broth.
Equipment
- Large stock pot or Dutch oven
- Sharp knife
- Cutting board
- wooden spoon
- Airtight meal prep containers with vented lids
- Painter's tape for labeling
Ingredients
- 1 to 2 tablespoons olive oil
- 1 1/4 lbs chicken breast boneless and skinless
- salt and black pepper to season
- 2 tablespoons butter
- 1 small yellow onion finely diced
- 3/4 cup carrots diced
- 2 ribs celery chopped
- 3 cloves garlic minced
- 1 teaspoon hot sauce
- 1 teaspoon Worcestershire sauce
- 7 cups low sodium chicken broth
- 1 1/2 cups frozen mixed vegetables green beans and corn work perfectly
- 1 teaspoon dried parsley
- 1/2 teaspoon dried basil
- 1/2 teaspoon dried oregano
- 1/2 teaspoon mustard powder
- 1/4 teaspoon black pepper
- 2 bay leaves for simmering
Instructions
- Heat olive oil in your largest pot over medium heat and season chicken breast with salt and pepper on both sides.
- Sear chicken for about 3 minutes per side until golden but not cooked through; remove to a plate and set aside.
- Add butter to the same pot and sauté the diced onion, carrots, and celery until the onion turns translucent, about 5 minutes.
- Stir in minced garlic, hot sauce, and Worcestershire sauce for 30 seconds until fragrant.
- Pour in the low sodium chicken broth and return the seared chicken to the pot along with the bay leaves.
- Bring to a boil, reduce to a simmer, cover partially, and cook for about 20 minutes until the chicken shreds easily.
- Remove chicken to a cutting board, shred with two forks, then return the shredded chicken to the pot with frozen mixed vegetables, dried parsley, dried basil, dried oregano, mustard powder, and black pepper.
- Simmer uncovered for 15 minutes until vegetables are tender and flavors meld; remove bay leaves and adjust salt to taste.
- Cool the soup at room temperature for 30 minutes before portioning into 5–6 airtight meal prep containers.
- Label each container with the date using painter's tape and refrigerate promptly.
Notes
- Storage: Refrigerate portions in airtight containers for up to 4–5 days; keep them away from the door where temps fluctuate. Do not leave soup at room temperature longer than 2 hours (1 hour if above 90°F).
- Freezer: Freeze up to 3 months in freezer-safe containers. Leave headspace for expansion and thaw overnight in the fridge. For best texture when freezing, skip starchy vegetables and add fresh veg when reheating.
- Reheating: Microwave 2–3 minutes loosely covered, stirring halfway until steaming hot. Stovetop: warm over medium heat until gently bubbling for firmer vegetables.
- Meal prep timing: Plan about 60 minutes active cooking plus 30 minutes cooling before sealing lids. Portion slightly warm for even dividing, then cool fully before sealing.
- Food safety: Cool quickly, label with dates, and keep under 40°F. Ensure chicken reaches 165°F before shredding.
- Container tips: Use glass containers with vented lids for less condensation and easier reheating.
- Day-five refresh: If you’re at the end of the storage window, pour over cooked pasta with parmesan for a new meal.