The Cookbook Podcaster's Guide to Life on a GLP-1

a recipe

Here’s a simple and cozy Rotisserie Chicken & Spinach Soup recipe using your ingredients. It’s light but flavorful, perfect for a quick meal.

Rotisserie Chicken & Spinach Soup

(Serves 4-6)

Ingredients:

• 1 bag (10-12 oz) frozen spinach

• 6 cups water

• 2 tablespoons Better Than Bouillon Organic Roasted Chicken Base

• 1 store-bought rotisserie chicken, shredded (skin removed, if preferred)

• 2 cloves garlic, minced (optional, but adds depth)

• 1 small onion, diced (optional, for extra flavor)

• 1 teaspoon dried thyme (or Italian seasoning)

• ½ teaspoon black pepper

• Juice of ½ lemon (for brightness, optional)

• 1 tablespoon olive oil or butter (if using onion & garlic)

Instructions:

1. Sauté (Optional) – In a large pot, heat olive oil or butter over medium heat. Add diced onion and sauté until soft, about 3 minutes. Add minced garlic and cook for another 30 seconds.

2. Build the Broth – Pour in the 6 cups of water and stir in the Better Than Bouillon. Bring to a gentle boil.

3. Add Spinach & Chicken – Stir in the frozen spinach and let it cook for about 5 minutes until fully thawed. Then, add the shredded rotisserie chicken.

4. Season & Simmer – Add thyme (or Italian seasoning) and black pepper. Reduce heat to low and let the soup simmer for 10-15 minutes, allowing the flavors to meld.

5. Finish – Taste and adjust seasoning if needed. Squeeze in fresh lemon juice for brightness.

6. Serve – Enjoy as is, or with crusty bread for dipping!

Customization Ideas:

• Add a splash of heavy cream or coconut milk for a creamy version.

• Toss in cooked rice or small pasta like orzo for a heartier meal.

• Sprinkle with grated Parmesan or a dollop of Greek yogurt for extra richness.

This Rotisserie Chicken & Spinach Soup is a GLP-1-friendly meal because it aligns with the dietary needs of those on GLP-1 receptor agonists (like Mounjaro, Ozempic, or Wegovy) by focusing on high protein, nutrient-dense, and easily digestible ingredients while avoiding excessive fats or heavy carbs that can cause nausea or discomfort. Here’s why this works:

1. High-Protein & Lean:

• Rotisserie chicken provides a convenient, lean protein source that helps maintain muscle mass and promotes satiety, crucial for those on GLP-1s, which naturally reduce appetite.

• Better Than Bouillon chicken base enhances the broth with more protein and collagen from chicken, supporting gut health and digestion.

2. Easy on Digestion:

• Cooked spinach is packed with fiber but soft enough not to cause bloating or digestive distress, a common concern for GLP-1 users.

• Broth-based soup keeps it light, hydrating, and gentle on the stomach, making it an ideal meal if you're experiencing slower gastric emptying.

3. Balanced & Blood Sugar Friendly:

• Low in carbs but nutrient-dense, so it won’t spike blood sugar, which is key for maintaining balanced energy levels.

• The added lemon juice aids digestion and provides a refreshing finish without added sugars.

4. Hydrating & Electrolyte-Rich:

• Soups naturally help with hydration, which is important since GLP-1s can sometimes cause dehydration.

• Spinach adds magnesium and potassium, which support muscle function and prevent cramps, a potential side effect of these medications.

5. Customizable for Tolerance:

• If you're experiencing nausea, you can blend the soup into a smooth consistency for easier digestion.

• For added satiety, mix in a small portion of cooked quinoa, orzo, or white beans (high in fiber and gentle on digestion).