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Low Calorie High Protein Soups

A collection of 11 nutritious and delicious low calorie high protein soups that are quick to prepare and perfect for the whole family.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Main Course, Soup
Cuisine: Comfort Food, Healthy
Calories: 200
Ingredients Method Notes

Ingredients
  

For the Base
  • 4 cups Broth (vegetable, chicken, or beef)
  • 2 cups Water
  • 2 tablespoons Olive oil For sautéing
Proteins
  • 1 pound Lean chicken breast Can be replaced with tofu or tempeh
  • 1 cup Lentils (canned or dried)
  • 1 cup Chickpeas
  • 1 cup White beans
  • 1 block Tofu or tempeh For vegetarian option
Vegetables
  • 2 medium Carrots, diced
  • 2 stalks Celery, diced
  • 2 cups Spinach or kale, chopped
  • 2 cups Tomatoes (fresh or canned), diced
  • 1 medium Bell pepper, diced
For Flavor
  • 3 cloves Garlic, minced
  • 1 medium Onion, diced
  • 1 bunch Fresh herbs (parsley, dill, or basil), chopped For garnish and flavor
  • 1 teaspoon Spices (cumin, paprika, or pepper) To taste

Method
 

Preparation
  1. In a large pot, heat olive oil over medium heat. Sauté diced onion and garlic until fragrant.
  2. Toss in your choice of chopped vegetables and cook until slightly tender.
  3. Add lentils, beans, or diced chicken to the pot. Stir to mix everything.
Cooking
  1. Add your broth and water, bringing everything to a boil.
  2. Add your spices and fresh herbs, adjusting to your flavor preference.
  3. Reduce the heat, cover the pot, and let it simmer for 20 minutes, stirring occasionally.
Serving
  1. Once your soup is ready, enjoy it on its own or with a slice of whole-grain bread.

Notes

Leftovers can be refrigerated for up to 5 days or frozen. Thaw frozen soup in the fridge overnight before reheating.