When it comes to comforting, nutritious, and filling meals, soup is always a winner. But not just any soup-what if you could enjoy a bowl that’s not only hearty but also low in carbs and packed with protein? That’s exactly what we’re diving into today. Whether you’re following a keto diet, aiming to build muscle, or just seeking a healthier meal option, this Low Carb High Protein Soup will be your new go-to.
This soup is perfect for anyone looking to enjoy a delicious, filling meal that won’t leave you feeling sluggish. It’s light, satisfying, and offers all the nutrition you need to keep going throughout the day. Not to mention, it’s a breeze to prepare! Let’s take a closer look at the ingredients, the step-by-step process, and how you can tweak the recipe to suit your tastes.
Low Carb High Protein Soup Recipe
This recipe is designed to give you the best of both worlds: a comforting, filling meal that won’t spike your blood sugar, and that’s rich in the protein your body needs for recovery and growth. The combination of lean meats, fresh vegetables, and low-carb broth makes for a balanced, healthy option that’s versatile enough for any season.
Here’s how you can make this nourishing soup from scratch:
Ingredients Needed
Before we get into the cooking instructions, here’s a quick rundown of everything you’ll need for the soup:
- Chicken Breast (or lean turkey breast) – 2 chicken breasts (or 1 lb of turkey breast), diced into small pieces
- Low-Sodium Chicken Broth – 4 cups (you can also use vegetable broth for a lighter option)
- Cauliflower – 1 medium head, chopped (this will replace high-carb potatoes or other starchy vegetables)
- Spinach – 2 cups of fresh spinach (adds a boost of fiber and iron)
- Zucchini – 1 large, diced (low in carbs and adds a slight crunch)
- Garlic – 3 cloves, minced (for that savory depth of flavor)
- Onion – 1 small, chopped (adds sweetness and enhances the overall taste)
- Celery – 2 stalks, chopped (for freshness and texture)
- Carrots – 2 medium, peeled and chopped (adds a natural sweetness and a bit of color)
- Heavy Cream – ½ cup (for a creamy texture, but you can substitute with coconut cream for a dairy-free version)
- Olive Oil – 2 tbsp (for sautéing)
- Herbs and Spices – Salt, pepper, thyme, rosemary, and bay leaves (season to taste)
- Lemon Juice – 1 tbsp (to brighten the flavors)
- Optional: Shredded cheese or Greek yogurt for garnish (adds an extra protein boost)
Cooking Instructions
Now that we have our ingredients, let’s walk through the process of making this amazing soup. Don’t worry-it’s easier than it sounds!
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Prepare The Ingredients
- Dice the chicken (or turkey), chop all the vegetables, and mince the garlic. It’s always easier to have everything prepped before you start cooking.
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Sauté The Aromatics
- Heat the olive oil in a large pot or Dutch oven over medium heat. Once hot, add the chopped onion, garlic, celery, and carrots. Sauté for 5-7 minutes until softened and fragrant.
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Cook The Chicken
- Add the diced chicken (or turkey) to the pot and cook until browned, about 7-10 minutes. Stir occasionally to ensure the meat is evenly cooked.
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Add The Broth
- Pour in the chicken broth and bring to a simmer. Add the thyme, rosemary, bay leaves, salt, and pepper. Let it cook for about 10 minutes to let the flavors meld together.
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Add The Veggies
- Stir in the cauliflower and zucchini. Let the soup simmer for another 10 minutes or until the vegetables are tender but still have a bit of bite.
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Add The Spinach And Cream
- Once the veggies are tender, add the fresh spinach and heavy cream. Stir well, and let it simmer for another 5 minutes until the spinach wilts.
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Finish It Off
- Remove from heat, and squeeze in the lemon juice for an extra burst of freshness. Adjust the seasoning to taste, and remove the bay leaves before serving.
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Serve And Enjoy
- Ladle the soup into bowls, and if you’re feeling indulgent, sprinkle some shredded cheese on top or a dollop of Greek yogurt for an added protein boost.
Ingredient Insights
Each ingredient in this soup serves a specific purpose to keep the recipe both low-carb and high-protein:
- Chicken Breast/Turkey: Lean meats are an excellent source of protein and help keep you full longer. Both are low in fat, making them ideal for a high-protein, low-carb meal.
- Cauliflower: This vegetable is a low-carb hero! It’s perfect for replacing starchy vegetables like potatoes, providing bulk to the soup while keeping the carb count in check.
- Zucchini: A naturally low-carb veggie, zucchini is great for adding fiber and texture without affecting the soup’s carb content.
- Spinach: Packed with vitamins and minerals like iron, spinach also adds fiber and antioxidants, helping balance out the soup’s nutritional profile.
- Heavy Cream: While high in fat, it offers a silky, rich texture that takes the soup to a creamy, comforting level without adding carbs.
- Broth: Using low-sodium broth is key to controlling the salt content and keeping the soup on the healthier side.
- Garlic, Onions, and Herbs: These are your flavor powerhouses! They add complexity and depth, enhancing the overall taste without adding any extra carbs.
Expert Tips
- Customizing the Protein: If you want to add more protein, you can swap the chicken breast for lean ground turkey or even shredded rotisserie chicken for a quicker option.
- Make It Spicy: Want a kick? Add some red pepper flakes, cayenne pepper, or diced jalapeños to spice things up.
- Adjust the Consistency: If you prefer a thicker soup, blend a portion of the cauliflower and broth mixture together before adding the spinach and cream. This will create a creamy base without needing flour or starchy thickeners.
- Meal Prep Friendly: This soup holds up well in the fridge for up to 3 days, making it an excellent meal prep option. Just store it in an airtight container and reheat as needed. It’s also freezer-friendly, so you can freeze it for up to 3 months and enjoy it at a later time.
- Add More Veggies: Feel free to sneak in other low-carb vegetables like bell peppers, mushrooms, or broccoli. These additions won’t alter the carb content significantly but will add even more nutrients.
Recipe Variations
- Keto-Friendly: Keep the recipe as is, but be mindful of the heavy cream and any cheese you add. Coconut cream can be a great dairy-free substitute.
- Vegetarian Option: Swap the chicken for tofu or tempeh for a plant-based version that still offers plenty of protein.
- Dairy-Free: Use coconut milk or almond milk instead of heavy cream for a creamy texture without the dairy.
- Spicy Mexican Twist: Add cumin, chili powder, and lime juice for a spiced-up, zesty version of the soup. You could even top it with avocado slices and a few cilantro leaves.
Final Words
This Low Carb High Protein Soup is truly a versatile and satisfying dish. Whether you’re trying to cut carbs, boost protein intake, or just enjoy a comforting bowl of goodness, this recipe fits the bill. It’s easy to customize based on your dietary needs or flavor preferences, and it’s sure to become a staple in your weekly meal rotation.
FAQs
What Ingredients Are Typically Used In A Low Carb High Protein Soup?
Common ingredients for a low carb high protein soup include lean meats like chicken or turkey, tofu, eggs, low-carb vegetables such as spinach, zucchini, and cauliflower, and protein-rich broths. Some recipes also incorporate beans, but in moderation to keep the carb content low.
Can I Make A Low Carb High Protein Soup Vegetarian?
Yes, you can make a vegetarian version by using plant-based protein sources such as tofu, tempeh, or seitan. Additionally, you can include a variety of low-carb vegetables and use vegetable broth to enhance flavor.
What Types Of Protein Are Best For A Low Carb High Protein Soup?
The best types of protein for this soup are lean animal proteins like chicken breast, turkey, or fish. For plant-based options, consider tofu, tempeh, or legumes (in moderation) like lentils and chickpeas. Eggs and Greek yogurt can also provide additional protein.
Can I Use Dairy In A Low Carb High Protein Soup?
Yes, dairy can be used in moderation. High-protein, low-carb dairy options such as unsweetened Greek yogurt, cottage cheese, or cream can add richness and protein to the soup. Just be cautious with cheese, as it can sometimes be calorie-dense.
How Can I Thicken A Low Carb High Protein Soup Without Adding Carbs?
To thicken a low carb high protein soup, you can use ingredients like xanthan gum, guar gum, or pureed cauliflower. You can also simmer the soup longer to allow it to reduce and naturally thicken.
What Is A Good Base For A Low Carb High Protein Soup?
A good base for a low carb high protein soup is typically a high-protein broth such as chicken or beef broth, or a creamy base made from pureed cauliflower or unsweetened almond milk. Bone broth is also an excellent option, as it provides extra protein and nutrients.
Can I Freeze A Low Carb High Protein Soup?
Yes, most low carb high protein soups can be frozen. However, be mindful that some ingredients, such as dairy or vegetables with high water content, may change texture after freezing. To maintain quality, freeze the soup in individual portions.
How Can I Increase The Protein Content Of My Soup?
To increase the protein content of your soup, you can add extra protein sources such as chicken, turkey, tofu, or legumes (in moderation). You can also mix in protein powders, such as collagen peptides, or use a higher-protein broth.
What Are Some Good Low-carb Vegetables To Include In A High-protein Soup?
Some excellent low-carb vegetables for high-protein soups include spinach, kale, zucchini, cauliflower, broccoli, and bell peppers. These vegetables are not only low in carbs but also high in fiber and micronutrients, making them a great addition to any soup.
How Do I Season A Low Carb High Protein Soup To Add Flavor?
To season a low carb high protein soup, use herbs and spices such as garlic, onion powder, thyme, rosemary, oregano, cumin, and paprika. You can also add a touch of salt, pepper, lemon juice, or hot sauce to enhance flavor without adding carbs.