Step 1: Sauté the Aromatics

Heat the olive oil in a large Dutch oven over medium heat. Add the onion, carrots, and celery. Cook these vegetables for 7 to 8 minutes, stirring occasionally, until they start to soften and become fragrant.

Step 2: Bloom the Spices

Add the minced garlic, dried sage, dried thyme, smoked paprika, and nutmeg to the pot. Stir constantly for about 30 seconds to allow the spices to release their oils, creating a deep base for your High Protein Creamy Pumpkin Chicken Soup.

Step 3: Simmer the Base

Pour in the pumpkin puree and chicken broth. Stir well until the pumpkin is fully incorporated into the liquid. Increase the heat to medium-high to bring the mixture to a gentle boil, then reduce to medium-low. Simmer uncovered for 15 minutes until the vegetables are tender.

Step 4: Blend and Finish

Remove the pot from the heat and use an immersion blender to blend the soup until completely smooth. Return the pot to low heat. Stir in the shredded chicken and milk. Warm through for 5 minutes, being careful not to boil. Whisk the hot soup into the Greek yogurt before stirring it back into the pot, then finish with lemon juice, salt, and pepper.

Pro Tips

• Always temper your Greek yogurt by adding a small amount of hot soup to it in a separate bowl; this prevents the yogurt from curdling or separating in the pot.
• Keep the heat on low once you add the milk and yogurt; boiling can ruin the creamy texture and potentially curdle the dairy.
• If your soup seems too thick, simply add an extra splash of chicken broth until you reach your desired consistency.
• Make sure to taste and adjust your seasoning; a little extra salt or a squeeze of fresh lemon can brighten the earthiness of the pumpkin.