Greek Lemon Chicken Soup (Avgolemono)

Bright, cozy, and wholly satisfying, this Greek lemon chicken soup pairs lean protein with whole-wheat orzo for steady energy and fiber, while olive oil, onion, garlic, lemon, and fresh herbs deliver anti-inflammatory polyphenols and antioxidants that support immune function. The addition of whisked eggs is a signature feature of this dish, serving to add a rich, creamy texture without any dairy. It’s endlessly flexible; swap chicken for chickpeas, stir in spinach or kale, choose a gluten-free orzo, or adjust lemon and herbs to taste - you can tailor it to any pantry or palate.

Greek Lemon Chicken Soup (Avgolemono)

Recipe By: Melanya Kushla, MS, RD, CHES at Taste & Thrive
Yield: 6 servings
Serving Size: 1.5 cups

Ingredients

• 1 Tablespoon olive oil

• 2 celery stalks, diced

• 2 carrots, diced

• 1 sweet onion, diced

• 1 clove garlic, minced

• 2 bay leaves, whole

• Pinch of salt

• 1 quart unsalted chicken broth

• ½ cup whole wheat orzo

• 2 cups (~8 ounces) cooked, shredded chicken breast

• 2 large eggs

• ¼ cup fresh squeezed lemon juice, or 1 lemon

• Optional Garnish: ¼ cup fresh dill, basil, oregano, or parsley

Utensils

• Chef's knife

• Cutting board

• 3 quart pot or Dutch oven

• Measuring cups and spoons

• Large spoon

• Small bowl

• Whisk

Directions

1. Place a 3 quart pot or Dutch oven over medium heat.

2. Add the olive oil, celery, carrot, onion*, and garlic and cook, stirring occasionally, for about 10 minutes until the veggies start to soften.

3. Add the bay leaves and salt and cook a few more minutes, allowing the aromatics to bloom and become fragrant.

4. Next, add the broth and turn up the heat to bring it to a boil.

5. Once boiling, add the orzo and reduce the heat back to low-medium for a simmer.

6. Next, add the chicken and simmer until the orzo is cooked, about 6-8 minutes.

7. In a small bowl, whisk the eggs and lemon juice together until well blended.

8. Stirring the soup gently with one hand in a whirlpool motion, slowly drizzle the eggs into the soup in a slow stream, continuing to stir the whole time.

9. The soup should appear thicker and creamier after the addition of the egg mixture. Continue to simmer until flavors blend, about 2-3 more minutes.

10. Remove from heat and serve topped with a sprinkle of fresh herbs. Enjoy!

Notes

• Store for up to 5 days in the refrigerator, or 12 months in the freezer.

• The eggs provide a decadent, creamy texture - similar to that in a carbonara.

• Orzo is traditionally used in these recipes; however, any small whole wheat pasta will work.

• Pairs well with fresh focaccia or rustic dinner rolls.

Nutrition Info (Per Serving)

265 calories – 5g fat – 2g sat fat – 20g carbohydrates – 32g protein – 4g fiber – 185 mg sodium

Nutrient Highlights

• Olive Oil: A cooking oil rich in monounsaturated fatty acids that help reduce inflammation and lower the risk of heart disease, contributing to overall anti-inflammatory effects.

• Celery: Rich in fiber and provides antioxidants like apigenin and luteolin to reduce inflammation and oxidative stress and support a healthy microbiome, both of which support a lower cancer risk.

• Carrots: Rich in beta-carotene, an antioxidant that the body converts to vitamin A, supporting immune function and eye health.

• Garlic & Onion: Contains the active compound allicin, which has been shown to lower blood pressure and cholesterol levels, reducing the risk of heart disease. It has potent antibacterial and antiviral properties, helping to fight infections, protect against cell damage and support the detoxification processes in the liver.

• Whole Grain Pasta: Packed full of fiber to help promote healthy gut microbes to support a strong immune system and help the body maintain balanced blood sugar levels. Whole grains also promote satiety and provide polyphenols that have high antioxidant activity, helping reduce inflammation in the body.

• Chicken Breast: A high-quality source of lean protein that provides essential micronutrients such as selenium, phosphorus, and B complex vitamins, which support bone health, energy production, and cellular metabolism.

• Eggs: An excellent source of omega-3 fatty acids to lower inflammation, and maintain brain functioning and vision, along with being a natural source of vitamin D for strong bones and immune support. Look for pasture-raised or cage-free eggs as they have a richer nutrient profile than eggs from caged hens.

• Lemon: A great source of vitamin C, a powerful antioxidant that supports immune function, collagen production, and iron absorption. Their polyphenol content may also have anti-inflammatory effects and support metabolic and digestive health.

• Culinary Herbs: Such as basil, oregano, parsley, rosemary, and thyme, are packed with vitamins, minerals, and antioxidants, and contain polyphenol compounds that have anti-inflammatory, anti-bacterial, and antiviral properties to support heart health, improve digestion, and protect against chronic diseases, including cancer.

*Building a Flavor Base

The classic mix of onion, carrot, and celery is referred to as Mirepoix [meer-pwah], a traditional French aromatic base for cooking. The onion, carrot, and celery are combined in a 2:1:1 ratio, then gently sweated, or sauteed, in a little fat until soft and fragrant. This slow, low-heat cooking step brings out natural sweetness and umami, laying a savory foundation that adds a subtle but present depth of flavor to soups, stews, and braises without tasting overtly of any single vegetable. A Mirepoix is quite simple and something that can be prepared ahead of time in larger quantities, then partitioned out for recipes. A few recommendations are to keep the dice even so the pieces cook at the same rate; and, aim to soften rather than brown or caramelize.