11 Low Calorie High Protein Soups That Boost Your Health

As a busy mom, I know how challenging it can be to whip up a meal that’s both nutritious and satisfying. That’s why I’m excited to share these 11 low calorie high protein soups with you! They’re not just quick solutions for hectic days; they’re also delicious enough to impress your loved ones. Imagine cozying up with a warm bowl of soup that fuels your body without weighing you down. These recipes are perfect for anyone looking to boost their health while keeping their diet in check. Let’s dive into these delightful soups!

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Why You’ll Love This 11 Low Calorie High Protein Soups

These 11 low calorie high protein soups are a game changer for busy lives. They’re quick to prepare, taking just about 45 minutes from start to finish. Each bowl is packed with flavor and nutrition, making them perfect for family dinners or meal prep. Plus, they’re versatile! You can easily customize them to suit your taste or dietary needs. Who knew healthy eating could be this easy and delicious?

Ingredients for 11 Low Calorie High Protein Soups

Gathering the right ingredients is key to making these 11 low calorie high protein soups a success. Here’s what you’ll need:

• Chicken breast: A lean protein source that keeps the soup hearty and satisfying. You can substitute with turkey or tofu for a vegetarian option.
• Vegetable broth: This forms the flavorful base of your soup. Opt for low-sodium varieties to keep the salt in check.
• Black beans: Packed with protein and fiber, they add a creamy texture. Feel free to swap with kidney beans or chickpeas if you prefer.
• Quinoa: A fantastic grain that’s high in protein. It’s gluten-free and adds a nice bite. You can use brown rice or farro as alternatives.
• Spinach: This leafy green is loaded with vitamins. You can also use kale or Swiss chard for a different flavor.
• Carrots: They bring sweetness and color to the soup. You can replace them with bell peppers or zucchini for variety.
• Celery: Adds crunch and depth. If you’re not a fan, you can skip it or use green beans instead.
• Onion: A must-have for flavor. Shallots or leeks can be used if you want a milder taste.
• Garlic: This aromatic ingredient enhances the overall flavor. Fresh garlic is best, but garlic powder can work in a pinch.
• Olive oil: A healthy fat for sautéing. You can substitute with avocado oil or coconut oil if desired.
• Salt and pepper: Essential for seasoning. Adjust to your taste, and consider using herbs for added flavor.
• Herbs (thyme, basil): Fresh or dried herbs elevate the soup’s taste. Experiment with your favorites like oregano or parsley!

For exact measurements, check the bottom of the article where you can find a printable version of the recipe!

How to Make 11 Low Calorie High Protein Soups

Making these 11 low calorie high protein soups is a breeze! Follow these simple steps, and you’ll have a delicious, nutritious meal ready in no time. Let’s get cooking!

Step 1: Sauté the Vegetables

Start by heating a tablespoon of olive oil in a large pot over medium heat. Once the oil is shimmering, toss in the chopped onion and minced garlic. Sauté them for about 2 minutes until they become fragrant. Then, add the diced carrots and celery. Cook everything together for another 5 minutes, stirring occasionally, until the vegetables are softened. This step builds a flavorful base for your soup!

Step 2: Cook the Chicken

Next, it’s time to add the chicken breast. Place it in the pot and cook for about 5-7 minutes, turning occasionally until it’s browned on all sides. This not only adds protein but also infuses the soup with a rich flavor. If you’re using a vegetarian option, skip this step and move on to the next!

Step 3: Add Broth and Bring to a Boil

Now, pour in the vegetable broth. Bring the mixture to a rolling boil, which should take just a few minutes. The broth will help to meld all those wonderful flavors together. Once boiling, reduce the heat to a gentle simmer. This is where the magic happens!

Step 4: Incorporate Beans and Quinoa

After the broth is simmering, it’s time to add the black beans and quinoa. Stir them in and let the soup simmer for about 20 minutes. This allows the quinoa to cook and absorb all the delicious flavors. If you’re using canned beans, make sure to rinse them first to reduce sodium!

Step 5: Stir in Spinach and Herbs

With about 5 minutes left, stir in the fresh spinach and your choice of herbs. I love using thyme and basil for a fresh taste. Cook for an additional 5 minutes until the spinach wilts down. The vibrant green color will brighten up your soup and add a nutritional boost!

Step 6: Season and Serve

Finally, season your soup with salt and pepper to taste. Give it a good stir, and it’s ready to serve! Ladle the soup into bowls and enjoy it hot. You can garnish with a sprinkle of fresh herbs for an extra touch. This soup is not just healthy; it’s a warm hug in a bowl!

Tips for Success

• Prep your ingredients ahead of time to save on cooking time.
• Use a sharp knife for easier chopping of vegetables.
• Don’t skip the sautéing step; it enhances the soup’s flavor.
• Adjust seasoning gradually; taste as you go!
• Store leftovers in airtight containers for quick meals later.

Equipment Needed

• Large pot: Essential for cooking the soup. A Dutch oven works great too!
• Cutting board: A must-have for chopping vegetables. A plastic or wooden one will do.
• Sharp knife: For easy and safe chopping. A chef’s knife is ideal.
• Wooden spoon: Perfect for stirring the soup. A silicone spatula can be a good alternative.
• Measuring cups: Handy for accurate ingredient portions. You can use a kitchen scale if preferred.

Variations of 11 Low Calorie High Protein Soups

• Spicy Southwest: Add diced jalapeños and a teaspoon of cumin for a kick of heat and flavor.
• Italian Style: Incorporate diced tomatoes and Italian seasoning for a classic twist.
• Asian Fusion: Use ginger and soy sauce, and replace spinach with bok choy for an Asian-inspired soup.
• Vegetarian Delight: Omit the chicken and double the beans or add lentils for a hearty vegetarian option.
• Creamy Version: Blend a portion of the soup after cooking for a creamy texture without the calories.
• Herb-Infused: Experiment with fresh herbs like cilantro or dill for a refreshing flavor boost.

Serving Suggestions for 11 Low Calorie High Protein Soups

• Pair your soup with a slice of whole-grain bread for a satisfying meal.
• Serve with a light salad topped with vinaigrette for a refreshing contrast.
• Consider a glass of sparkling water with lemon for a zesty drink.
• Garnish with fresh herbs or a dollop of Greek yogurt for added flair.
• Use colorful bowls to make your soup visually appealing!

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FAQs about 11 Low Calorie High Protein Soups

Can I freeze these soups?

Absolutely! These 11 low calorie high protein soups freeze beautifully. Just let them cool completely before transferring to airtight containers. They can last up to three months in the freezer. When you’re ready to enjoy, simply thaw and reheat on the stovetop.

How can I make these soups vegetarian?

To create a vegetarian version of these soups, simply omit the chicken and double the amount of black beans or add lentils. You can also include more vegetables like bell peppers or mushrooms for added flavor and texture.

What are some good toppings for these soups?

For a delightful finish, consider topping your soup with fresh herbs, a dollop of Greek yogurt, or even some avocado slices. Crushed tortilla chips or whole-grain croutons can add a nice crunch too!

How can I adjust the spice level?

If you like a bit of heat, add diced jalapeños or a pinch of red pepper flakes while cooking. For a milder flavor, stick to the herbs and spices listed in the recipe. You can always adjust to your taste!

Are these soups suitable for meal prep?

Yes! These 11 low calorie high protein soups are perfect for meal prep. They store well in the fridge for up to three days, making them a convenient option for busy weeks. Just reheat and enjoy!

Final Thoughts

Creating these 11 low calorie high protein soups has been a delightful journey for me, and I hope it becomes one for you too! Each bowl is not just a meal; it’s a warm embrace on a chilly day or a quick solution for a busy evening. The joy of knowing you’re nourishing your body while enjoying a delicious dish is truly rewarding. Plus, the versatility of these soups means you can make them your own. So grab your ingredients, gather your loved ones, and let’s make mealtime a cherished moment together!