High-Protein Chicken Corn Soup with Makhana Pops

This chicken corn soup is the soup that eats like a meal. Tender shredded chicken, sweet golden corn and silky egg ribbons come together in a lightly thickened, peppery broth, and the whole thing is ready in about 10 minutes if your chicken is already cooked. Instead of bread croutons, we top it with crunchy, ghee-roasted makhana (fox nuts) seasoned with black pepper and pink salt. They add a toasty crunch, a little extra protein and fibre, and keep the soup completely free from refined white flour.Serves: 1 large bowlPrep time: 5 minutes (using cooked chicken)Cook time: 8–10 minutesProtein: around 28g per bowl (see nutrition below)Diet: no refined flour; gluten-free if you use a gluten-free stockIngredientsFor the Soup½ cup (about 70g) cooked chicken breast, shredded¼ cup (about 40g) sweetcorn, frozen, tinned or fresh1 egg, lightly whisked1½ cups (360ml) water or low-salt chicken stock1 tsp cornflour (called cornstarch in the US), mixed with 2 tbsp cold waterSalt and freshly ground black pepper, to tasteFresh coriander (cilantro), to garnishFor the Makhana Pops1 cup (about 15g) makhana (fox nuts, also sold as lotus seeds or puffed lotus seeds)1 tsp ghee¼ tsp freshly crushed black pepperA pinch of pink Himalayan saltWhat Is Makhana?Makhana are the puffed seeds of the fox nut plant (Euryale ferox), a water lily grown mainly in India. They are light, airy and mild in flavour, and turn wonderfully crisp when dry-roasted. Makhana is naturally gluten-free and contains some plant protein and fibre, which makes it a popular whole-food snack. In the UK and US you will find it at Asian grocers, health food shops, larger supermarkets and online, often labelled “fox nuts” or “lotus seeds”.How to Make Chicken Corn SoupStep 1: Roast the Makhana PopsWarm 1 tsp ghee in a frying pan over a low heat.Add the makhana and roast, stirring often, for 5–7 minutes. They are ready when one snaps cleanly when pressed between your fingers.Take the pan off the heat and toss with black pepper and pink salt. Set aside to cool so they stay crunchy.Step 2: Make the SoupSimmer: Bring the stock or water to the boil in a small pan. Add the shredded chicken and sweetcorn and simmer for 5 minutes.Thicken: Give the cornflour mixture a stir, then pour it in while stirring. Simmer for a minute until the soup turns glossy and slightly thick.Add the egg: Keep the soup at a gentle simmer. Stir it in one direction and slowly pour in the whisked egg in a thin stream so it sets into soft ribbons. Cook for another 30–60 seconds until the egg is fully cooked.Season and serve: Add salt and plenty of black pepper. Ladle into a bowl and top with the makhana pops and fresh coriander just before eating.Boost It Your WayCrunch boost: Add an extra handful of makhana pops.Protein boost: Add more chicken or a second egg.Veg boost: Add sliced mushrooms and finely diced carrot with the chicken, or stir in a handful of spinach at the end.A little heat: Finish with a few drops of chilli sauce or a pinch of chilli flakes.Why You Will Love This Chicken Corn SoupHigh in protein: Chicken and egg give this bowl around 28g of protein, which helps make a light soup feel like a proper meal.Satisfying: Protein-rich meals tend to feel more filling, so this works well as a light lunch or dinner.No refined flour: The crunch comes from makhana rather than white-bread croutons.Quick: With pre-cooked chicken, it is on the table in about 10 minutes.Great after exercise: A warm, protein-rich bowl is a comforting option after a workout as part of a balanced diet.This recipe is intended as part of a varied, balanced diet. How full you feel and any effect on weight will vary from person to person.Nutrition (Approximate, Per Bowl)Calories: around 320–340 kcal, including the makhana popsProtein: around 28gCarbohydrates: around 16gFat: around 14g, mostly from the egg and gheeChicken corn soup figures are estimates based on cooked chicken breast and low-salt stock, and will vary with the ingredients you use.StorageCool leftover chicken corn soup quickly, then keep it in a covered container in the fridge for up to 2 days. Reheat until piping hot all the way through. Store the makhana pops separately in an airtight jar at room temperature for up to a week, and only add them when serving so they stay crisp.TipsShort on time? For the quickest chicken corn soup, leftover roast chicken or a shop-bought cooked chicken breast works perfectly.Silky egg ribbons: Pour the egg slowly from a height while stirring gently; pouring too fast makes it clump.Watch the salt: Stock cubes can be salty, so taste before seasoning.More protein meals: Try our Quinoa Protein Salad Bowl with Tikka Chicken or our Healthy Chicken Shawarma Wrap with Oats Chapati.A Note on Food Safety and AllergiesMake sure the chicken is fully cooked and the egg is cooked through before serving. This recipe contains egg and dairy (ghee). If you need it to be gluten-free, check that your stock is labelled gluten-free.