11 Low Calorie High Protein Soups You Need to Try Today!

As a busy mom, I know how challenging it can be to whip up a healthy meal that everyone loves. That’s why I’m excited to share these 11 low calorie high protein soups with you! They’re not just nutritious; they’re also quick to prepare, making them perfect for those hectic weeknights. Imagine coming home after a long day and having a warm, comforting bowl of soup waiting for you. These recipes are designed to impress your loved ones while keeping your health goals in check. Let’s dive into these delicious soups that will nourish your body and soul!

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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 not only quick to make but also bursting with flavor. You can whip them up in under an hour, making them perfect for those nights when time is tight. Plus, they’re packed with nutrients, ensuring you and your family stay healthy without sacrificing taste. Trust me, these soups will become your go-to comfort food!

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.
• Vegetable broth: This forms the flavorful base of your soup. Opt for low-sodium varieties to keep it healthy.
• Black beans: Packed with protein and fiber, they add a creamy texture and earthy flavor.
• Quinoa: A fantastic grain that’s high in protein and gluten-free, making it a nutritious addition.
• Spinach: This leafy green is rich in vitamins and adds a pop of color and nutrition.
• Carrots: Sweet and crunchy, they bring a natural sweetness and vibrant color to the mix.
• Celery: Adds a refreshing crunch and depth of flavor to the soup.
• Onion: A staple in many soups, it provides a savory base that enhances all the other flavors.
• Garlic: This aromatic ingredient adds a punch of flavor and has numerous health benefits.
• Tomatoes: Canned diced tomatoes contribute acidity and sweetness, balancing the flavors beautifully.
• Spices: Cumin, paprika, salt, and pepper are essential for seasoning. Feel free to adjust to your taste!

Feel free to get creative! You can add any vegetables you have on hand, like bell peppers or zucchini. If you’re looking for a vegetarian option, simply replace the chicken with more beans or tofu. For exact quantities, check the bottom of the article where you can find a printable version!

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 sizzle for a minute. The aroma will be heavenly! Next, toss in the diced carrots and celery. Sauté everything until the vegetables soften, about 5-7 minutes. This step builds a flavorful base for your soup, so don’t rush it!

Step 2: Cook the Chicken

Once your veggies are softened, it’s time to add the chicken breast. Place it in the pot and cook until it’s browned on all sides, about 5-6 minutes. This step is crucial for locking in the chicken’s flavor. You’ll want it to be golden and delicious, so keep an eye on it!

Step 3: Add Broth and Bring to a Boil

Now, pour in the vegetable broth, filling the pot with warmth and flavor. Bring the mixture to a boil, which should take just a few minutes. The bubbling broth will start to meld all those wonderful flavors together. It’s the moment when your kitchen begins to feel like home!

Step 4: Incorporate Remaining Ingredients

Once boiling, it’s time to add the black beans, quinoa, spinach, and diced tomatoes. Stir everything together, allowing the colors to dance in the pot. The black beans and quinoa will add heartiness, while the spinach brings a vibrant green touch. This is where your soup transforms into a nutritious powerhouse!

Step 5: Season and Simmer

Now, sprinkle in your spices—cumin, paprika, salt, and pepper. Adjust them to your taste, as this is where the magic happens! Reduce the heat and let the soup simmer for 20-30 minutes. This allows all the flavors to meld beautifully, creating a comforting bowl of goodness.

Step 6: Shred Chicken and Serve

After simmering, carefully remove the chicken breast from the pot. Shred it using two forks, then return the tender pieces back to the soup. Give it a good stir, and your delicious low calorie high protein soup is ready to serve! Ladle it into bowls and enjoy the warmth!

Tips for Success

• Prep your ingredients ahead of time to save precious minutes during cooking.
• Use a rotisserie chicken for a quicker option—just shred and add!
• Don’t skip the sautéing step; it enhances the soup’s flavor.
• Adjust spices to suit your family’s taste; a little extra cumin can go a long way!
• Store leftovers in airtight containers for easy lunches throughout the week.

Equipment Needed

• Large pot: A sturdy stockpot works best, but any large pot will do.
• Cutting board: Essential for chopping veggies; a plastic one is easy to clean.
• Knife: A sharp chef’s knife makes prep a breeze.
• Wooden spoon: Perfect for stirring and mixing ingredients.
• Measuring cups: Handy for precise ingredient amounts, but you can eyeball it too!

Variations of 11 Low Calorie High Protein Soups

• Vegetarian Delight: Swap the chicken for extra black beans or chickpeas for a hearty vegetarian option.
• Spicy Kick: Add diced jalapeños or a dash of hot sauce for a spicy twist that will warm you up!
• Herb Infusion: Toss in fresh herbs like cilantro or parsley just before serving for a burst of freshness.
• Creamy Texture: Blend a portion of the soup for a creamy consistency without adding calories. Just use an immersion blender!
• Seasonal Veggies: Incorporate seasonal vegetables like zucchini or bell peppers to keep things interesting and nutritious.

Serving Suggestions for 11 Low Calorie High Protein Soups

• Crusty Whole Grain Bread: Serve with a slice of warm, crusty whole grain bread for a satisfying meal.
• Fresh Salad: Pair with a light green salad drizzled with lemon vinaigrette for a refreshing contrast.
• Herb Garnish: Top each bowl with fresh herbs like cilantro or parsley for a pop of color and flavor.
• Chilled Beverage: Enjoy with a glass of sparkling water infused with lemon or cucumber for a refreshing drink.

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FAQs about 11 Low Calorie High Protein Soups

Can I make these soups vegetarian? Absolutely! You can easily swap the chicken for more black beans, chickpeas, or even tofu. This keeps the soup high in protein while making it vegetarian-friendly.

How long can I store leftovers? These 11 low calorie high protein soups can be stored in the fridge for up to three days. Just make sure to keep them in airtight containers for freshness!

Can I freeze the soup? Yes! These soups freeze beautifully. Just let them cool completely before transferring to freezer-safe containers. They can last up to three months in the freezer.

What can I serve with these soups? Pair your soup with a slice of whole grain bread or a fresh salad. It makes for a complete and satisfying meal!

Are these soups kid-friendly? Definitely! The flavors are mild and delicious, making them appealing to kids. You can even let them help with the cooking for a fun family activity!

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 evening or a quick solution for a busy day. The joy of sharing a hearty soup with loved ones is unmatched. Plus, knowing you’re nourishing your body while enjoying every spoonful is a win-win! So, gather your ingredients, roll up your sleeves, and let the comforting aromas fill your kitchen. You’re about to make some delicious memories!