11 Low Calorie High Protein Soups You’ll Love Today!

Welcome to a world of comfort and nourishment with these 11 low calorie high protein soups! As a busy mom, I know how challenging it can be to whip up a healthy meal that pleases everyone. These soups are not just quick solutions for hectic days; they’re also packed with flavor and nutrition. Imagine coming home after a long day, and in just 45 minutes, you have a warm, hearty bowl of soup waiting for you. It’s the perfect way to impress your loved ones while keeping your health goals in check!

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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 45 minutes from start to finish. Each bowl is a delightful blend of flavors that will satisfy your taste buds without weighing you down. Plus, they’re versatile! You can easily customize them to suit your family’s preferences, making mealtime a breeze. Who doesn’t love a hearty soup that’s both healthy and delicious?

Ingredients for 11 Low Calorie High Protein Soups

Gathering the right ingredients is the first step to creating these delightful soups. Here’s what you’ll need:

• Chicken breast: A lean protein that adds heartiness to your soup. You can substitute with turkey or tofu for a vegetarian option.
• Vegetable broth: This forms the 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. Canned beans are convenient, but dried beans work too if you soak them beforehand.
• Quinoa: A fantastic grain that’s high in protein. It cooks quickly and adds a nice nutty flavor. You can swap it with brown rice or barley if you prefer.
• Spinach: This leafy green is loaded with vitamins. Feel free to use kale or Swiss chard for a different twist.
• Carrots: They bring sweetness and color to the mix. You can also use bell peppers or zucchini for variety.
• Celery: Adds crunch and depth. If you’re not a fan, you can skip it or replace it with green beans.
• Onion: A flavor powerhouse that enhances the overall taste. Shallots or leeks can be used as alternatives.
• Garlic: This aromatic ingredient brings warmth and richness. Fresh garlic is best, but garlic powder can work in a pinch.
• Tomatoes: Canned diced tomatoes add acidity and balance. Fresh tomatoes can be used if they’re in season.
• Spices: Cumin, paprika, salt, and pepper are essential for flavor. Feel free to experiment with your favorite herbs and spices!

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

How to Make 11 Low Calorie High Protein Soups

Step 1: Sauté the Vegetables

Start by heating a splash of olive oil in a large pot over medium heat. Add the chopped onion and minced garlic, letting them dance in the pan until they become fragrant. This is where the magic begins! Next, toss in the diced carrots and celery. Sauté everything together for about 5-7 minutes, stirring occasionally. You want the vegetables to soften and release their flavors. The aroma will fill your kitchen, making it feel like a warm hug. Trust me, this step sets the foundation for a delicious soup!

Step 2: Cook the Chicken

Once your veggies are softened, it’s time to add the chicken breast. Place it in the pot and let it cook for about 5-6 minutes, turning occasionally until it’s nicely browned on all sides. This step is crucial for building flavor. The chicken will soak up the essence of the sautéed vegetables, creating a savory base. If you’re using a meat thermometer, aim for an internal temperature of 165°F. Once browned, you’re ready to move on to the next step!

Step 3: Add Broth and Bring to a Boil

Now, it’s time to pour in the vegetable broth. Carefully add the broth to the pot, scraping up any bits stuck to the bottom. This adds even more flavor! Bring the mixture to a rolling boil. As the broth heats up, the comforting scents will envelop your kitchen. This is the moment when everything starts to come together. Once boiling, reduce the heat to a simmer. This gentle cooking will allow all the flavors to meld beautifully.

Step 4: Incorporate Remaining Ingredients

With the broth simmering, it’s time to add the remaining ingredients. Toss in the black beans, quinoa, spinach, and diced tomatoes. Each ingredient brings its own unique flavor and texture. Stir everything together, ensuring the quinoa is submerged in the broth. This is where the soup transforms into a hearty meal. Let it simmer for about 5 minutes, allowing the quinoa to cook and the spinach to wilt. Your soup is starting to look vibrant and inviting!

Step 5: Season and Simmer

Now comes the fun part—seasoning! Sprinkle in your spices: cumin, paprika, salt, and pepper. Adjust the seasonings to your taste. This is your chance to make the soup truly yours! After seasoning, cover the pot and let it simmer for 20-30 minutes. This slow cooking allows the flavors to deepen and develop. You’ll know it’s ready when the quinoa is fluffy and the soup is fragrant. It’s like a warm embrace in a bowl!

Step 6: Shred Chicken and Serve

Finally, it’s time to finish the soup. Carefully remove the chicken breast from the pot and place it on a cutting board. Using two forks, shred the chicken into bite-sized pieces. Return the shredded chicken to the pot, stirring it into the soup. This adds heartiness and protein to your dish. Serve the soup hot, garnished with fresh herbs if you like. Each bowl is a comforting blend of flavors, perfect for any day!

Tips for Success

• Prep your ingredients ahead of time to save precious minutes during cooking.
• Use a sharp knife for chopping vegetables; it makes the task quicker and safer.
• Don’t skip the seasoning! Taste as you go to find your perfect flavor balance.
• Store leftovers in individual portions for easy grab-and-go meals throughout the week.
• Feel free to experiment with different spices to keep things exciting!

Equipment Needed

• Large pot: A sturdy pot is essential for making soup. A Dutch oven works great too!
• Cutting board: A good cutting board makes chopping veggies a breeze. Use a plastic or wooden one.
• Sharp knife: A sharp knife is key for quick and safe chopping.
• Meat thermometer: Optional, but helpful for ensuring chicken is cooked through.
• Wooden spoon: Perfect for stirring and mixing your delicious soup!

Variations

• Vegetarian Option: Replace chicken with chickpeas or lentils for a hearty plant-based protein boost.
• Spicy Kick: Add diced jalapeños or a splash of hot sauce to give your soup a fiery twist.
• Herb Infusion: Experiment with fresh herbs like cilantro or basil for a burst of freshness.
• Low-Carb Version: Swap quinoa for cauliflower rice to reduce carbs while keeping the soup filling.
• Creamy Texture: Stir in a dollop of Greek yogurt or a splash of coconut milk for a creamy finish.

Serving Suggestions

• Crusty Bread: Serve with a slice of warm, crusty bread for dipping. It’s a classic pairing!
• Salad: A light side salad with vinaigrette complements the soup beautifully.
• Herb Garnish: Top with fresh herbs like parsley or cilantro for a pop of color and flavor.
• Drink Pairing: Enjoy with a glass of sparkling water or herbal tea for a refreshing touch.

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FAQs about 11 Low Calorie High Protein Soups

Can I make these soups in advance? Absolutely! These 11 low calorie high protein soups are perfect for meal prep. You can make a big batch and store it in the refrigerator for up to three days. Just reheat when you’re ready to enjoy!

Are these soups suitable for freezing? Yes, they freeze beautifully! Portion them into airtight containers and freeze for up to three months. Just thaw overnight in the fridge before reheating.

Can I customize the ingredients? Definitely! Feel free to swap out vegetables or proteins based on your preferences. This flexibility makes these soups a great way to use up what you have on hand.

How can I make these soups spicier? If you love a little heat, add diced jalapeños, red pepper flakes, or a splash of hot sauce. Adjust the spice level to suit your taste!

What are the nutritional benefits of these soups? Each serving is low in calories but high in protein, making them a great choice for a healthy meal. They’re also packed with fiber from the beans and vegetables, keeping you full and satisfied.

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 hug on a chilly day, a quick fix for busy nights, and a way to nourish your family with love. The joy of cooking is in the little moments—like watching your loved ones savor each spoonful. So, gather your ingredients, unleash your creativity, and enjoy the process. You’ll find that these soups are more than just recipes; they’re a celebration of health and happiness!