Bariatric Pumpkin and Black Bean Soup with Chicken – High-Protein, Cozy Fall Recipe

🧡 Introduction

There’s something magical about fall — the crisp air, the golden leaves, and that comforting scent of pumpkin and spices filling your kitchen. But if you’ve gone through bariatric surgery or are simply eating lighter, creamy soups can feel off-limits. That’s exactly why I created this Bariatric Pumpkin and Black Bean Soup with Chicken — a silky, satisfying bowl that delivers warmth, flavor, and protein in every spoonful.

It’s the kind of meal that hugs you from the inside out — but without the guilt. This recipe is designed with your bariatric goals in mind: high in protein, low in fat, rich in fiber, and perfectly portion-controlled. Plus, it’s freezer-friendly and easy to reheat for quick weekday lunches.

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🍲 What Makes This Recipe Stand Out

Most pumpkin soups rely on cream or butter for their richness. This one skips all that! Instead, it uses pure pumpkin puree (for natural creaminess), fiber-packed black beans, and shredded chicken breast for a satisfying, high-protein upgrade.

A blend of garlic, cumin, smoked paprika, and a hint of chili brings depth and warmth without the calories. You get that cozy “comfort soup” feeling — but it’s completely bariatric-friendly, light, and nourishing.

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👩‍🍳 Blogger’s Personal Note

When I was creating this recipe, I wanted something that tasted like fall but still met the protein-first principle that bariatric eaters live by. I tried adding chicken to my regular pumpkin soup — and wow, the result was amazing. The black beans added the perfect amount of body, while the pumpkin kept it velvety and smooth.

This has become one of my go-to lunches during busy workweeks. I make a big batch on Sunday, portion it into small containers, and I’m set for days. Every time I heat it up, it feels like a cozy fall afternoon — even in the middle of a hectic day.

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🥣 Equipment You’ll Need

• Medium or large soup pot – For simmering everything evenly.
• Blender or immersion blender – To puree part of the soup for a creamy texture.
• Measuring cups & spoons – For portion control and accuracy.
• Ladle – To serve your soup without spills.
• Storage containers – For meal prep or freezing portions.

Tip: If you’re in the soft-food or early bariatric phase, use an immersion blender to make the soup extra smooth and easy to digest.

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🧄 Ingredients

Here’s what you’ll need for about 6 servings:

• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 teaspoon cumin
• ½ teaspoon smoked paprika
• ¼ teaspoon chili powder (optional for heat)
• 1 can (15 oz) pumpkin puree (not pumpkin pie filling)
• 1 can (15 oz) black beans, rinsed and drained
• 3 cups low-sodium chicken broth
• 1 cup cooked shredded chicken breast
• ¼ teaspoon salt (or to taste)
• ¼ teaspoon black pepper
• Juice of ½ lime (for brightness)
• 2 tablespoons Greek yogurt or light sour cream (optional, for garnish)
• Fresh cilantro or parsley (for garnish)

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🔄 Ingredient Substitutions

• Chicken: Use turkey breast or leftover rotisserie chicken (skin removed).
• Black beans: Try white beans, kidney beans, or lentils for variation.
• Broth: Vegetable broth works for a vegetarian version (skip chicken).
• Greek yogurt: You can swap with cottage cheese or a dollop of ricotta for added protein.

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👩‍🍳 Step-by-Step Cooking Instructions

Step 1: Sauté the Aromatics

Heat olive oil in a medium soup pot over medium heat. Add the chopped onion and cook for 2–3 minutes, until soft and translucent. Stir in the minced garlic and cook for another 30 seconds — just until fragrant.

Step 2: Add the Spices

Sprinkle in cumin, smoked paprika, and chili powder. Stir constantly for about 15 seconds to bloom the spices — this step enhances their flavor and gives your soup a deep, warm aroma.

Step 3: Add Pumpkin and Broth

Stir in the pumpkin puree and chicken broth. Whisk until the mixture is smooth and creamy. Bring it to a gentle simmer.

Step 4: Add Black Beans and Chicken

Add the rinsed black beans and shredded chicken breast. Simmer for about 10–12 minutes, stirring occasionally. This helps the flavors meld together beautifully.

Step 5: Blend for Texture

For a silky texture, use an immersion blender to puree half of the soup (or transfer 2 cups to a blender and then pour it back). This gives you the best of both worlds — smooth, creamy base with bits of chicken and beans for texture.

Step 6: Season and Finish

Add salt, pepper, and lime juice. Stir well and taste. Adjust the seasoning if needed.

Step 7: Serve and Garnish

Ladle into bowls, top with a small spoon of Greek yogurt, and sprinkle with cilantro or parsley.

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💪 Health & Nutrition Insights

This Bariatric Pumpkin and Black Bean Soup is packed with nutrients your post-surgery body loves:

• High Protein: Shredded chicken + Greek yogurt = steady satiety and muscle support.
• High Fiber: Black beans and pumpkin keep digestion smooth and hunger at bay.
• Low Fat: Olive oil provides healthy fats without heaviness.
• Vitamin Boost: Pumpkin is rich in Vitamin A and antioxidants that support immune health.

Each serving gives you that cozy, “comfort food” satisfaction — without sabotaging your goals.

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🍽️ Serving Ideas

• Serve with a few whole-grain crackers or a slice of high-protein bread for a complete meal.
• For an extra protein punch, stir in 2 tablespoons of unflavored protein powder while blending.
• Top with a sprinkle of reduced-fat cheese or crushed roasted chickpeas for crunch.

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🧊 Storage & Meal Prep Tips

This soup is perfect for bariatric meal prep!

• Fridge: Store in airtight containers for up to 4 days.
• Freezer: Freeze in single portions for up to 2 months.
• Reheat: Warm gently on the stovetop or in the microwave. Stir in a splash of broth if it thickens after cooling.

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❓ FAQs

1. Can I make this vegetarian?
Yes! Just skip the chicken and use vegetable broth instead. You can add tofu or a scoop of protein powder for protein balance.

2. Is this soup good for the puréed phase?
Absolutely. Blend until completely smooth, and skip the toppings.

3. Can I use canned pumpkin soup instead of puree?
It’s better to use pure pumpkin puree — canned soups often contain sugar or starches that aren’t bariatric-friendly.

4. What can I add for extra protein?
Greek yogurt, cottage cheese, or even unflavored whey protein can easily boost protein levels without changing flavor.

5. Can I make it spicy?
Definitely! Add more chili powder or a pinch of cayenne to taste.

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🧮 Nutrition Breakdown (Per Serving)

Nutrient	Amount
Calories	185 kcal
Protein	22g
Fat	5g
Carbohydrates	15g
Fiber	6g
Net Carbs	9g

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🕒 Recipe Details

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Course: Soup / Main Dish
Cuisine: Bariatric / Healthy / Fall Comfort
Servings: 6
Calories per Serving: 185