Garlic-Black Pepper Chicken Meatball Soup with Spinach

This Garlic-Black Pepper Chicken Meatball Soup is comfort food reimagined for a high-protein lifestyle. Tender, juicy meatballs made from lean ground chicken, fresh garlic, and a generous crack of black pepper are simmered directly in a zesty lemon-brightened broth, allowing them to soak up every bit of flavor while staying incredibly moist. Handfuls of fresh spinach wilt into the broth at the end, adding color, fiber, and micronutrients without weighing the dish down. Inspired by the bold, peppery notes of Mediterranean and Greek avgolemono-style soups, this bowl delivers serious muscle-building nutrition thanks to lean chicken and a protein-rich broth, while staying light enough for a weeknight dinner. It's naturally low in refined carbs and emphasizes whole, satiating ingredients—exactly what a High-Protein Diet calls for. Serve it as-is for a low-carb, high-protein dinner, or ladle it over a scoop of cooked quinoa or orzo for an extra boost of complex carbohydrates. Leftovers keep beautifully in the fridge for meal prep, and the flavor only deepens the next day.

Ingredients

• 1 lbground chicken, preferably 93% lean
• 8 clovesgarlic cloves, 4 minced for meatballs, 4 minced for broth
• 1 wholeegg, for binding meatballs
• 0.33 cupBreadcrumbs, panko or regular; use almond flour for lower-carb
• 0.25 cupgrated Parmesan cheese
• 2 tspFreshly ground black pepper, divided, plus more to taste
• 1.5 tspsalt, divided, plus more to taste
• 2 tbspolive oil
• 1 mediumyellow onion, diced
• 2 mediumcarrots, peeled and sliced
• 2 stalkscelery stalks, sliced
• 8 cupschicken broth, low-sodium
• 1.5 wholelemon, juiced; 1 for broth, 0.5 for finishing
• 5 ozfresh baby spinach, roughly chopped
• 2 tbspfresh parsley, chopped, for garnish
• 0.25 tspred pepper flakes, optional, for heat

Method

1. In a mixing bowl, combine the ground chicken, 4 minced garlic cloves, egg, breadcrumbs, Parmesan, 1 teaspoon black pepper, and 1 teaspoon salt. Mix gently with your hands until just combined; do not overmix.
2. Scoop and roll the mixture into 20-24 meatballs, about 1 inch in diameter, placing them on a baking sheet or plate as you go.
3. Heat olive oil in a large soup pot over medium heat. Add the diced onion, carrots, and celery, and sauté until softened, about 5-6 minutes.
4. Add the remaining 4 minced garlic cloves and cook until fragrant, about 1 minute.
5. Pour in the chicken broth, juice of one lemon, the remaining 1 teaspoon black pepper, 0.5 teaspoon salt, and red pepper flakes if using. Bring the broth to a gentle boil.
6. Carefully drop the meatballs into the simmering broth one by one. Reduce heat to maintain a gentle simmer, cover, and cook until meatballs are cooked through and float to the top. 15:00
7. Stir in the chopped spinach and cook until just wilted, about 2 minutes. 2:00
8. Remove the pot from heat and stir in the juice of the remaining half lemon. Taste and adjust salt and pepper as needed.
9. Ladle the soup into bowls, garnish with fresh parsley, and serve hot.