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chicken and rice soup athlete recovery meals

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Chicken & Rice Soup for Athletes

Prep: 10 minutes
Cook: 20 minutes
Yield: 6 servings
 A simple, high-protein chicken and rice soup made for busy sports families and recovery days.
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Ingredients
 

  • 1 tbsp olive oil
  • 1 small onion, diced
  • 2 carrots, sliced
  • 2 celery stalks, sliced
  • 3 –4 cloves garlic, minced
  • 2 lbs chicken breast or thighs, raw
  • 6 cups chicken broth, or sub bone broth
  • 1 tsp chicken bouillon powder
  • 2 cups cooked white rice
  • 1 tsp salt, adjust to taste
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp dried oregano
  • ½ tsp smoked paprika
  • ½ tsp black pepper
  • Optional: fresh parsley + squeeze of lemon

Instructions
 

  • Heat olive oil in a large pot over medium heat.
  • Sauté onion, carrots, and celery until softened (about 5 minutes).
  • Add garlic and cook for 30 seconds until fragrant.
  • Add chicken, broth, bouillon, and all seasonings.
  • Simmer 20–25 minutes until chicken is fully cooked.
  • Remove chicken, shred, then return to pot.
  • Stir in cooked white rice and simmer 5 minutes.
  • Adjust seasoning and serve.

Notes

Why this works for athletes:
• Protein supports muscle recovery
• Carbohydrates replenish energy stores
• Warm, easy-to-digest meals aid hydration and digestion
• Balanced enough for families, intentional enough for athletes
  • Uses cooked rice to save time
  • Easy to digest before or after games
  • Reheats beautifully for leftovers
  • Not fancy. Just done right.
Author: Kaylen Carrera
Course: Main Course, Soup
Cuisine: American
Serving: 6g, Calories: 300kcal, Carbohydrates: 21g, Protein: 36g, Fat: 7g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 3g, Trans Fat: 0.02g, Cholesterol: 102mg, Sodium: 1532mg, Potassium: 742mg, Fiber: 1g, Sugar: 3g, Vitamin A: 3542IU, Vitamin C: 5mg, Calcium: 45mg, Iron: 1mg
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