Looking for a healthy meal that fills you up without weighing you down? These 11 low-calorie, high-protein soups are perfect for any occasion. They are not only guilt-free but also gluten-free and dairy-free. Enjoy comforting bowls full of nutrition that keep you on track with your health goals. Let’s dive into these delicious and wholesome soups that you can whip up in no time!
Why You’ll Love This Recipe
- Quick & Easy: Perfect for busy weeknights or meal prep.
- Simple Ingredients: Made with everyday items you likely have at home.
- Comforting Flavor: Warm your soul with rich tastes without the guilt.
- Nutritional Boost: High protein helps keep you fuller longer.
- Family Friendly: Great for everyone, picky eaters included!
These soups stand out as they provide hearty satisfaction without piling on the calories. You’ll feel good serving these nutritious bowls to your loved ones and impress them with your cooking skills!
Ingredients Needed
For the Base:
- 1 tablespoon olive oil
- 1 large onion, chopped
- 3 cloves garlic, minced
For the Vegetables:
- 2 medium carrots, sliced
- 2 stalks celery, chopped
- 1 bell pepper, diced
- 1 zucchini, diced
For the Protein:
- 1 cup cooked chicken breast, shredded (or a plant-based alternative)
- 1 cup canned chickpeas, rinsed and drained
For Flavor:
- 4 cups vegetable or chicken broth, low-sodium
- 1 teaspoon dried thyme
- 1 teaspoon paprika
- Salt and pepper to taste
How to Make Low Calorie High Protein Soups
- Sauté the Aromatics: In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook until soft and translucent, about 5 minutes. This step builds a flavorful base. Add the minced garlic and sauté for an additional minute until fragrant.
- Add Veggies: Toss in the sliced carrots, chopped celery, diced bell pepper, and zucchini. Cook for another 5-7 minutes, stirring occasionally, until the vegetables are slightly softened.
- Incorporate Protein and Broth: Stir in the shredded chicken (or chickpeas) and pour in the broth. Add dried thyme, paprika, salt, and pepper. Bring the soup to a gentle boil.
- Simmer: Lower the heat and let it simmer for about 15-20 minutes. This helps all the flavors meld together and deepens the taste.
- Taste and Adjust: After simmering, taste the soup and adjust the seasoning if needed.
- Serve Hot: Ladle the soup into bowls and enjoy!
How to Serve Low Calorie High Protein Soups
Serve this soup hot in a cozy bowl. Garnish with fresh herbs like parsley or cilantro for an extra touch. Pair it with gluten-free bread or a salad to make it a complete meal.
How to Store Low Calorie High Protein Soups
Let any leftovers cool completely before transferring to an airtight container. This soup can be stored in the refrigerator for up to 4 days. For longer storage, freeze in portions for up to 3 months. When ready to eat, simply thaw and reheat on the stove or in a microwave.
Tips to Make Low Calorie High Protein Soups
- Use fresh herbs for added flavor.
- If you like a thicker soup, blend a portion and stir it back into the soup.
- Swap ingredients based on your preferences or what you have at home.
Variations
- Vegetarian Option: Replace chicken with lentils or tofu.
- Spicy Version: Add red pepper flakes for a kick.
- Creamy Texture: Blend with a splash of almond milk for a creamy feel.
FAQs
Can I use frozen vegetables instead of fresh ones?
Yes! Frozen veggies are a great time saver and work perfectly in this soup.
How do I make this soup gluten-free?
This recipe is already gluten-free as long as you use gluten-free broth and ingredients.
Is this soup freezer-friendly?
Absolutely! This soup can be frozen in portions and reheated when needed.
Conclusion
These 11 low-calorie, high-protein soups are a fantastic choice for healthy eating. They are simple to prepare, satisfying, and can be customized to your liking. Try making them and share your experience with us! Leave a comment and a star rating if you made this recipe, and don’t forget to share your favorite variations. What ingredients did you use? Let us know below!
Print
Low Calorie High Protein Soups
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Diet: Gluten-Free, Dairy-Free
Description
A collection of healthy, low-calorie, high-protein soups that are gluten-free and dairy-free, perfect for any occasion.
Ingredients
- 1 tablespoon olive oil
- 1 large onion, chopped
- 3 cloves garlic, minced
- 2 medium carrots, sliced
- 2 stalks celery, chopped
- 1 bell pepper, diced
- 1 zucchini, diced
- 1 cup cooked chicken breast, shredded (or a plant-based alternative)
- 1 cup canned chickpeas, rinsed and drained
- 4 cups vegetable or chicken broth, low-sodium
- 1 teaspoon dried thyme
- 1 teaspoon paprika
- Salt and pepper to taste
Instructions
- In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook until soft and translucent, about 5 minutes. Add the minced garlic and sauté for an additional minute until fragrant.
- Toss in the sliced carrots, chopped celery, diced bell pepper, and zucchini. Cook for another 5-7 minutes, stirring occasionally, until the vegetables are slightly softened.
- Stir in the shredded chicken (or chickpeas) and pour in the broth. Add dried thyme, paprika, salt, and pepper. Bring the soup to a gentle boil.
- Lower the heat and let it simmer for about 15-20 minutes.
- Taste the soup and adjust the seasoning if needed.
- Ladle the soup into bowls and enjoy!
Notes
Serve hot and garnish with fresh herbs for extra flavor. This soup can be stored in the refrigerator for up to 4 days or frozen for up to 3 months.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Simmering
- Cuisine: Healthy
Nutrition
- Serving Size: 1 serving
- Calories: 300
- Sugar: 6g
- Sodium: 500mg
- Fat: 10g
- Saturated Fat: 1g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 7g
- Protein: 25g
- Cholesterol: 50mg