Air Fryer High-Protein Lentil & Chicken Soup: 30g Protein Bliss

You know those nights when you’re starving but don’t want to spend forever in the kitchen? That’s exactly why I fell head over heels for this air fryer high-protein lentil & chicken soup. It’s my go-to miracle meal—packed with 30g of protein per serving, ready in about 40 minutes start to finish, and so darn easy you’ll wonder why you ever bothered with complicated recipes. The air fryer works its magic here, cooking everything evenly while keeping the lentils perfectly tender and the chicken juicy. I’ve lost count of how many times this soup has saved my busy weeknights (and my waistline). Plus, cleanup is a dream—no splattered stovetop or multiple pots to wash. Just toss everything in, press a button, and boom—dinner’s done.

Why You’ll Love This Air Fryer High-Protein Lentil & Chicken Soup

Listen, I know we’re all juggling a million things, which is exactly why this soup has become my kitchen hero. Here’s why it’ll become yours too:

• Crazy fast: From pantry to table in under 40 minutes – including prep time! The air fryer works its magic while you set the table (or answer emails).
• Nutrition powerhouse: Packed with 30g protein per bowl thanks to chicken and lentils, plus all the good stuff from fresh veggies.
• One-dish wonder: No messy stovetop splatters – just toss everything in the air fryer basket. Even the liner is dishwasher-friendly!
• Flavor bomb: Smoked paprika and cumin give it that “simmered all day” depth, while fresh spinach adds bright freshness at the end.
• Meal prep MVP: Makes 4 generous servings that actually taste better the next day. My lunchbox never looked (or tasted) so good.

Seriously, this soup checks every box – it’s like your favorite cozy sweater in food form.

Ingredients for Air Fryer High-Protein Lentil & Chicken Soup

Okay, let’s gather our kitchen squad! Here’s everything you’ll need to make this protein-packed beauty:

• The Protein Powerhouses:
  • 1 cup dried lentils, rinsed and drained (trust me, rinsing removes that dusty coating)
  • 1 lb boneless, skinless chicken breast, diced into 1-inch pieces (uniform size = even cooking)
• Veggie Dream Team:
  • 1 onion, chopped (yellow works great here)
  • 2 carrots, diced (no need to peel if they’re organic)
  • 2 celery stalks, chopped (leaves and all – extra flavor!)
  • 3 garlic cloves, minced (or 1 tbsp pre-minced if you’re pressed for time)
  • 2 cups fresh spinach, chopped (measure after chopping)
• Flavor Boosters:
  • 4 cups low-sodium chicken broth (control that salt level!)
  • 1 tsp ground cumin (my secret weapon)
  • 1 tsp smoked paprika (regular works in a pinch)
  • 1/2 tsp black pepper (freshly cracked if you’ve got it)
  • 1 tbsp olive oil (extra virgin for maximum flavor)
  • Salt to taste (add at the end – you’ll thank me)

Ingredient Notes & Substitutions

Listen, I know we don’t always have everything on hand. Here’s how to improvise like a pro:

• Vegetarian version: Swap chicken broth for vegetable broth and replace chicken with 1 can (15 oz) chickpeas, drained.
• Spinach alternatives: Kale works great (just chop finer) or use 1 cup frozen spinach (thawed and squeezed dry).
• Carrot hack: Sweet potatoes make a delicious swap – same dice size, just slightly sweeter.
• Spice adjustments: Feeling spicy? Add 1/4 tsp chili flakes. For more warmth, try 1/2 tsp turmeric.
• Broth tip: If you only have regular broth, reduce added salt by half.

The beauty of this soup? It’s forgiving. Use what you’ve got and make it your own!

How to Make Air Fryer High-Protein Lentil & Chicken Soup

Alright, let’s get cooking! This soup comes together in three simple steps – prep, air fry, finish. Easy peasy, right? Just follow along and you’ll have steaming bowls of goodness in no time.

Step 1: Prep the Ingredients

First things first – let’s get everything ready to go. Trust me, taking a few minutes to prep properly makes all the difference here.

• Preheat your air fryer to 375°F (190°C) for about 3 minutes while you prep. This ensures even cooking from the start.
• Dice everything uniformly – about 1-inch pieces for the chicken and carrots. Same-size pieces = same cooking time. No one wants mushy carrots with undercooked chicken!
• Rinse those lentils in a fine mesh strainer until the water runs clear. This removes any dust or debris.
• Mince the garlic – or use pre-minced if you’re short on time (no judgment here!).
• Chop the spinach – measure after chopping for accuracy.

See? Told you this part was easy. Now let’s get cooking!

Step 2: Air Frying the Soup

Here’s where the magic happens. The air fryer works its wonders while you kick back (or fold laundry – whatever floats your boat).

• Mix everything together in a large bowl – lentils, chicken, veggies, spices, and olive oil. Get your hands in there if you want – it’s oddly satisfying!
• Transfer to air fryer basket or an air fryer-safe baking dish. If using a basket, line it with parchment paper for easier cleanup.
• Pour broth over everything – it should just cover the ingredients. Too much liquid? Your soup will be thin. Too little? Dry lentils. Goldilocks would approve of this amount.
• Air fry for 25 minutes at 375°F (190°C), stirring halfway through. This ensures even cooking and prevents sticking.
• Check doneness at 25 minutes – lentils should be tender but not mushy, chicken cooked through (no pink in the center).

Smell that? Your kitchen is starting to smell amazing!

Step 3: Finishing Touches

We’re in the home stretch! Just a couple final touches to take this soup from good to “wow, you made this?”

• Add the spinach and cook for another 5 minutes until wilted. It’ll shrink down dramatically – don’t worry, that’s normal!
• Season to taste with salt. Start with 1/2 tsp and adjust from there. Remember, you can always add more but you can’t take it out!
• Let it rest for 5 minutes before serving. This allows flavors to meld and soup to thicken slightly.
• Serve hot with your favorite garnishes – lemon wedges, fresh parsley, or a dollop of Greek yogurt all work beautifully.

And just like that, dinner is served! See how easy that was? Now go enjoy your masterpiece – you’ve earned it.

Tips for Perfect Air Fryer High-Protein Lentil & Chicken Soup

After making this soup more times than I can count (seriously, my air fryer might as well be permanently lentil-scented), I’ve picked up some game-changing tricks that’ll take your soup from good to “can I get your recipe?” levels of amazing:

• Thicken it up: Want a heartier texture? After cooking, mash about 1/4 of the lentils right in the pot with a fork or potato masher. Instant creamy thickness without any added calories! My kids actually prefer it this way – they call it “soup with surprises.”
• Flavor booster (if you’ve got 5 extra minutes): Sauté the onions, carrots, and celery in the olive oil first before adding everything else. That quick caramelization adds insane depth – like you slow-cooked it for hours. I do this on lazy Sundays when I’m not in a rush.
• No-stick secret: Use an air fryer liner or parchment paper with holes poked in it. You’ll thank me when cleanup takes under a minute. Pro tip: cut the parchment to fit your basket – too big and it’ll block airflow.
• Broth temperature matters: Use room temp or slightly warm broth instead of cold. Why? Because cold broth lowers the air fryer’s temp when you add it, making cooking times inconsistent. I just microwave mine for 30 seconds before adding.

Oh! One last thing – don’t skip that rest time at the end. Those 5 minutes off heat let the lentils absorb any extra liquid and the flavors really come together. Patience, my friend – it makes all the difference between good soup and “holy cow this is incredible” soup.

Serving Suggestions for Air Fryer High-Protein Lentil & Chicken Soup

Now that you’ve got this beautiful pot of soup ready, let’s talk about how to make it a complete meal! I’ve served this soup every which way over the years, and these are my absolute favorite pairings:

• The Classic: A hunk of crusty whole grain bread for dipping. Bonus points if you toast it in the air fryer for 2 minutes with a drizzle of olive oil – that crunch against the creamy soup is everything.
• Protein Power Combo: A scoop of quinoa or brown rice stirred right in. It bulks up the meal and adds extra texture. My gym buddies swear by this version post-workout.
• Salad Sidekick: A simple arugula salad with lemon vinaigrette cuts through the richness perfectly. Just toss greens with lemon juice, olive oil, salt, and pepper – takes 30 seconds but makes it feel fancy.
• Garnish Game Strong: My must-haves? Fresh parsley for color, lemon wedges for brightness (a squeeze at the table is magic), and sometimes a dollop of Greek yogurt or crumbled feta if I’m feeling indulgent.
• Soup Upgrade: On lazy nights, I’ll just top it with crushed red pepper flakes and some garlicky croutons. Boom – instant texture and heat!

Pro tip: Set up a little “soup bar” with all the toppings when serving to a crowd. Let everyone customize their bowl – it’s fun and makes the meal feel special without any extra work for you. Watch how fast those garnishes disappear!

Storage & Reheating

Okay, confession time – I almost never have leftovers of this soup because my family devours it. But on the rare occasion we do, here’s how to keep it tasting just as amazing as day one:

• Fridge savvy: Store cooled soup in airtight containers for up to 3 days. The flavors actually deepen overnight – that cumin and smoked paprika get extra cozy together. Just leave out any garnishes until you’re ready to eat.
• Freezer magic: This soup freezes like a dream! Portion it into freezer-safe bags or containers (I like 2-cup portions for easy lunches) and freeze for up to 1 month. Pro tip: Lay bags flat to freeze – they’ll stack neatly and thaw faster.
• Air fryer revival: My favorite way to reheat! Pop refrigerated soup in an air fryer-safe dish at 350°F (175°C) for 5-7 minutes, stirring halfway. Frozen? Add 2-3 minutes. The air fryer brings back that just-made texture beautifully.
• Microwave hack: In a rush? Microwave single portions in 1-minute intervals, stirring between, until piping hot. Cover with a damp paper towel to prevent splatters.

Important safety tip: Always bring leftovers to a full boil when reheating (you should see bubbles!). And if your soup thickens in the fridge (totally normal), just stir in a splash of broth or water when reheating to loosen it up. Bonus – leftovers make the easiest grab-and-go lunch you’ll ever love!

Air Fryer High-Protein Lentil & Chicken Soup FAQs

I get questions about this soup ALL the time – turns out I’m not the only one obsessed! Here are answers to the ones that pop up most often in my DMs and family group chats (yes, my cousins are as soup-crazy as I am):

Can I use canned lentils instead of dried?
Absolutely! Just drain and rinse two 15-oz cans of lentils, then reduce the cooking time to about 15 minutes (still stirring halfway). The texture will be slightly softer, but still delicious. Bonus: this cuts your prep time to practically nothing!

What if I want to skip the chicken?
No problem at all – this soup is crazy versatile. Replace the chicken with a can of drained chickpeas (hello, plant-based protein!) or double up on the lentils. You might want to add an extra 1/2 tsp of smoked paprika to amp up the flavor if going meatless.

How can I make it spicier?
Oh, I like where your head’s at! Try any of these:

• Add 1/4-1/2 tsp red chili flakes with the other spices
• Stir in a diced jalapeño (seeds removed for mild, keep ’em for heat)
• Finish with hot sauce – my current fave is Cholula

Just taste as you go – you can always add more heat but can’t take it out!

My air fryer is small – can I halve the recipe?
Yes! Use a 3-quart or larger air fryer for the full recipe, but you can absolutely halve everything for smaller models. Cooking time stays about the same (maybe reduce by 2-3 minutes). Just make sure your ingredients are in a single layer for even cooking.

Can I make this in my Instant Pot instead?
You bet! Sauté the veggies first, then add everything except spinach. Pressure cook on high for 8 minutes, quick release, stir in spinach until wilted. It’ll be slightly softer in texture, but just as tasty. The air fryer version has that perfect “simmered all day” texture though – just saying!

Nutritional Information

Let’s talk numbers for a hot second – but first, my standard disclaimer (learned this the hard way after my cousin’s “but YOUR recipe said…” text): These estimates can vary based on your exact ingredients and portion sizes. That said, here’s the nutritional breakdown per serving (about 1.5 cups) of this powerhouse soup:

• 320 calories – just right for a satisfying meal that won’t weigh you down
• 30g protein – thank you, chicken AND lentils teaming up!
• 35g carbs – with 12g coming from fiber (that’s nearly half your daily needs!)
• 7g fat – mostly the good-for-you kind from olive oil
• 450mg sodium – but remember we used low-sodium broth!

A few nutritionist-approved fun facts about what you’re getting: Those lentils? Packed with folate and iron. The spinach? Hello, vitamin K! And don’t even get me started on the antioxidants in those spices. Basically, this bowl is like a multivitamin that actually tastes amazing. Pro tip: If you’re tracking macros closely, I recommend weighing your ingredients – my “medium” onion might be bigger than yours!

Did You Make This Recipe?

Oh my gosh, I hope you loved this air fryer lentil & chicken soup as much as my family does! There’s nothing that makes me happier than seeing your versions of my recipes. Here’s how you can share the love:

• Tag me on Instagram @[YourHandle] – I’ll repost my favorites in my stories! Bonus points if you snap a pic mid-stir when the steam is rising dramatically.
• Leave a rating below – Did it earn 5 spoons? 4? Be honest! Your feedback helps me create even better recipes.
• Share your tweaks in the comments – Used kale instead of spinach? Added extra spice? I want to hear all your brilliant adaptations!

Seeing your creations literally makes my day – it’s like we’re cooking together across the miles. Now go enjoy that soup (and brag a little – you deserve it)!

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