High-Protein Marry Me Chicken Soup
Creamy, garlicky, and packed with tender chicken — a low-carb high-protein soup inspired by the famous “Marry Me” chicken
This is the viral Marry Me Chicken flavors turned into a comforting high-protein soup. Shredded chicken, carrots, and herbs simmer in a creamy, garlicky broth for a bowl that delivers 38 g of protein and only 5 g net carbs per serving.
One pot, ready in about 35 minutes, completely sugar-free, and perfect for a cozy high-protein dinner.
Why you’ll love this soup
- 38g protein per serving — a complete high-protein meal in a bowl
- Only 5g net carbs and fully sugar-free
- Creamy “Marry Me” flavor without the carbs
- Ready in about 35 minutes
- One pot, minimal cleanup
- Excellent for meal prep and leftovers
Health notes
- High protein: Chicken breast keeps the protein high and the soup filling.
- Low carb: Carrots and herbs add flavor with controlled net carbs.
- Sugar-free: No added sugar in the broth or cream.
- Comforting: Creamy texture and garlic-herb flavor make it feel restaurant-worthy.
Key element — don’t boil after adding the cream
Once you stir in the cream or cream cheese, keep the heat low. Boiling hard can cause the soup to separate. Gentle simmering keeps it silky and smooth.
Ingredients
Chicken & vegetables
- 1.5 lb (680g) boneless skinless chicken breasts or thighs
- 1 medium onion, diced
- 2–3 carrots, sliced
- 3–4 garlic cloves, minced
- 1–2 Tbsp olive oil or butter
Broth & cream
- 4 cups chicken broth
- ½–¾ cup heavy cream or half-and-half
- 2–3 oz cream cheese (optional for extra creaminess)
- 1 tsp dried Italian seasoning or thyme
- ½ tsp garlic powder
- ½ tsp smoked paprika (optional)
- Salt and black pepper to taste
- Optional: ¼ tsp red pepper flakes
To finish
- 2–3 Tbsp fresh parsley or basil, chopped
- Optional: grated Parmesan and a squeeze of lemon
Swaps
- Rotisserie chicken: Use shredded leftover chicken and reduce simmer time.
- Dairy-free: Replace cream with full-fat coconut milk and skip the cream cheese.
- Extra vegetables: Add spinach or kale at the end.
- Spicier: Increase the red pepper flakes or add a pinch of cayenne.
Instructions
| 1 | Sear the chicken. Season the chicken with salt and pepper. Heat oil or butter in a large pot over medium-high heat. Sear the chicken 3–4 minutes per side until lightly golden. Remove to a plate (it does not need to be fully cooked yet). |
| 2 | Sauté the vegetables. In the same pot, add the onion and carrots. Cook 4–5 minutes until the onion softens. Add the garlic and cook 30 seconds until fragrant. |
| 3 | Simmer. Return the chicken to the pot. Add the chicken broth, Italian seasoning, garlic powder, smoked paprika, and red pepper flakes if using. Bring to a simmer, then reduce heat and cook 12–15 minutes until the chicken is cooked through and the carrots are tender. |
| 4 | Shred and cream. Remove the chicken, shred it with two forks, and return it to the pot. Reduce heat to low. Stir in the heavy cream and cream cheese (if using) until melted and smooth. Taste and adjust salt and pepper. |
| 5 | Finish and serve. Stir in the fresh parsley or basil. Ladle into bowls and top with optional Parmesan and a squeeze of lemon. Serve hot. |
Pro tips
- Sear the chicken first for better flavor, even if you finish cooking it in the broth.
- Keep the heat low after adding the cream so the soup stays silky.
- Shred the chicken while it’s still warm — it’s easier and absorbs the sauce better.
- For extra richness, stir in a little more cream cheese or Parmesan at the end.
- This soup thickens slightly as it cools and tastes even better the next day.
Nutrition
| Nutrient | Per serving (1/4) |
|---|---|
| Calories | 360 |
| Protein | 38g |
| Net carbohydrates | 5g |
| Total carbohydrates | 7g |
| Fiber | 2g |
| Total fat | 18g |
| Sodium | 720mg |
Estimates based on chicken breast, heavy cream, and standard broth. Exact numbers vary with chicken cut and cream amount.
Variations
Extra creamy
Add an extra ounce of cream cheese or a splash more heavy cream at the end.
Spinach boost
Stir in a few handfuls of fresh spinach at the very end until wilted.
Spicy version
Increase the red pepper flakes or add a pinch of cayenne with the seasonings.
Sun-dried tomato
Add a few chopped sun-dried tomatoes (oil-packed, drained) for classic Marry Me flavor.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Covered; reheat gently on the stove |
| Freezer | Up to 2 months | Freeze without the cream if possible, or reheat carefully |
| Meal prep | Up to 4 days | Perfect for grab-and-go lunches |
FAQ
Test your knowledge
5 quick questions about this Marry Me chicken soup
1. Protein per serving?
2. Net carbs per serving?
3. What keeps the soup silky after adding cream?
4. About how long does this take?
5. Best way to serve it?
