21 High Protein Fall Soup Ideas Under 400 Kcal

When you want a dependable set of recipes without searching through dozens of pages, this collection brings the ideas together in one place. The recipes are arranged in a new order, and each entry includes ingredients and step-by-step instructions so you can choose what fits your kitchen and schedule.

1. White Bean Soup

Nourishing White Bean and Lemon Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT35M · Total: PT40M · Yield: [‘6’]

Nourishing White Bean and Lemon Soup is a vegetarian, fiber-filled meal ready in just 40 minutes. A one-pot meal perfect for make-ahead lunches or easy weeknight dinner.

Ingredients

• 2 (15-oz.) cans cannellini beans, rinsed and drained
• 4 cups lower-sodium vegetable broth (divided)
• 2 Tbsp. extra-virgin olive oil
• 1 yellow onion (finely chopped)
• 2 large carrots (finely chopped)
• 1 tsp. each salt and cracked black pepper
• 4 garlic cloves (minced)
• 1 (15-oz.) can chickpeas, rinsed and drained
• 1 Tbsp. finely chopped fresh rosemary
• 1 small bunch escarole, roughly chopped ((sub lacinato kale or chard))
• Zest and juice of 1 lemon
• 1/3 cup grated Parmesan cheese (plus more for garnish)

Instructions

1. Combine 1 can of cannellini beans and 1 cup of broth in a blender; blend until completely smooth. Set aside.
2. Heat oil in a large stockpot or Dutch oven over medium. Add onions and carrots; cook until softened, stirring occasionally, about 7 or 8 minutes. Add garlic; cook 1 to 2 more minutes. Add remaining can of cannellini beans, chickpeas, and rosemary; stir to combine, and cook for 1 minute.
3. Stir in blended bean and broth mixture, remaining 3 cups broth, chopped escarole, salt, and black pepper. Bring mixture to a boil; reduce to a simmer and cook, uncovered, 20 to 25 minutes, or until soup slightly thickens.Stir in lemon zest and juice. Gradually sprinkle in Parmesan cheese, stirring continuously (don’t add it all at once or it may clump).
4. Ladle soup into bowls, and garnish with additional Parmesan cheese, cracked black pepper, and chopped rosemary, if desired. Serve with crusty bread.

2. Tomato Soup

High Protein Tomato Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT30M · Total: PT40M · Yield: [‘8’, ‘8 cups’]

This rich and creamy tomato soup is a great source of protein! It’s easy to make, packed with vegetables, and great for a satisfying weeknight meal.

Ingredients

• 1 tablespoon olive oil
• 1 large yellow onion, diced
• 3 large carrots, diced (about 1 1/2 cups)
• 2 large celery stalks, diced (about 1 cup)
• 6 cloves garlic, minced
• 1 tablespoon tomato paste
• 1 cup vegetable broth
• 1 28oz can whole tomatoes
• 1 14 oz can fire-roasted tomatoes
• 1 cup cottage cheese (I used 4% milkfat)
• 1/2 teaspoon salt (or to taste)

Instructions

1. Heat the olive oil in a large pot over medium heat for 30 seconds.
2. Add the diced onion, carrots, and celery, and sauté for 10-12 minutes, or until the onion turns translucent and the vegetables soften a bit.
3. Stir in the minced garlic and tomato paste, continuing to cook for an additional 2 minutes.
4. Add the vegetable broth, whole tomatoes, and fire-roasted tomatoes. Allow the mixture to simmer for 20-25 minutes until the tomatoes begin to break down.
5. Allow the soup to cool slightly then carefully add it to a blender with the cottage cheese.
6. Blend until completely smooth. (Be careful when blending hot soup. Allow steam to release through the vent in the cap. Cover with a kitchen towel to avoid splattering.)
7. Transfer back to the pot and heat over low heat, until warm, if necessary.
8. Season with salt and pepper to taste.

3. Instant Pot Healthy Lemon Chicken Soup

Lemon Chicken Soup Recipe is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT45M · Total: PT60M · Yield: [‘6’, ‘6 1.5 cup servings’]

Greek Lemon Chicken Soup Recipe is a delicious dinner. Easy to make in the instant pot, crock pot or on the stove. Lemony and healthy! You can serve it with rice, pasta or zucchini noodles. Either way – it’s SO yummy and cozy!

Ingredients

• 1 tablespoon olive oil
• 2 cups diced carrots
• 1 cup finely chopped onion
• ½ cup finely chopped celery
• 1 tablespoon minced garlic (about 3 cloves)
• ½ teaspoon black pepper
• ½ teaspoon dried parsley
• ¼ teaspoon dried thyme
• ¼ teaspoon salt
• 2 bay leaves
• 1 ½ pounds boneless, skinless chicken breasts
• 6 cups low sodium chicken broth
• 1 cup dry orzo pasta
• ½ cup fresh squeezed lemon juice

Instructions Stovetop Instructions

1. In a large pot, heat the olive oil over medium-high heat. Sauté the carrots, onion, celery, and garlic for 5 minutes.
2. Once the vegetables have cooked, add the black pepper, parsley, thyme, salt, bay leaves, chicken breasts, and chicken broth to the pot. Stir together.
3. Cover the pot and bring to a boil. It should take about 10 minutes to come to a boil.
4. Once boiling, reduce the heat to medium and cook for 15 minutes, stirring occasionally.
5. Once the soup has cooked for 15 minutes, turn the heat back to medium-high.
6. Remove the chicken breasts and set aside.
7. Remove the bay leaves.
8. Add the orzo to the pot and stir together. Cook for half the recommended cook time on the package.
9. While the orzo cooks, use 2 forks to shred the chicken breasts.
10. Once the orzo has cooked for half the recommended cook time, remove the soup from the heat. The pasta will continue to cook as the soup cools.
11. Add the chicken and lemon juice to the pot. Stir to combine.
12. Tip: If you prefer a firmer pasta, you can cook your pasta in a separate pot and add directly to your bowl when you’re ready to eat.

Crockpot Instructions:

1. In a large sauté pan, heat the olive oil over medium-high heat. Sauté the carrots, onion, celery, and garlic for 5 minutes.
2. Add the sautéd veggies to the crockpot. Add the black pepper, parsley, thyme, salt, bay leaves, chicken breasts, and chicken broth to the pot. Stir together.
3. Place the lid on the crockpot and cook on low for 8 hours or high for 4-6 hours.
4. While the soup cooks, bring a pot of water to a boil and cook your pasta per the directions.
5. Remove the chicken breasts and set aside. Use 2 forks to shred the chicken breasts.
6. Remove the bay leaves.
7. Add shredded chicken, lemon juice and cooked pasta to the pot. Stir to combine and enjoy!
8. Tip: If you prefer a firmer pasta, you can cook your pasta in a separate pot and add directly to your bowl when you’re ready to eat.

Instant Pot Instructions:

1. Set instant pot to Sauté mode for 5 minutes.
2. Heat the olive oil over medium-high heat. Sauté the carrots, onion, celery, and garlic for 5 minutes.
3. Once the vegetables have cooked, add the black pepper, parsley, thyme, salt, bay leaves, chicken breasts, and chicken broth to the pot. Stir together.
4. Cover instant pot and set to sealing, ‘Soup’ OR Pressure Cook for 12 minutes.
5. Allow the soup to come to pressure and cook. It should take about 10 minutes to come to pressure, but can take longer if your broth is cold.
6. While the soup cooks, bring a pot of water to a boil and cook your pasta per the directions.
7. Once the soup has cooked, quick release the pressure.
8. Remove the chicken breasts and set aside. Use 2 forks to shred the chicken breasts.
9. Remove the bay leaves.
10. Add shredded chicken, lemon juice and cooked pasta to the pot. Stir to combine and enjoy!
11. Tip: If you prefer a firmer pasta, you can cook your pasta in a separate pot and add directly to your bowl when you’re ready to eat.

4. Slow Cooker Lentil Soup

Slow Cooker Lentil Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT240M · Total: PT250M · Yield: [‘8’, ‘8 servings’]

Set-and-forget vegan Slow Cooker Lentil Soup is high in plant-based protein, fiber and easy to make in the crockpot.

Ingredients

• 2 medium onions (diced)
• 3 large celery stalks (diced)
• 3 large carrots (diced)
• 4 cups potatoes (diced)
• 2 cups corn (frozen)
• 1 1/2 cups green or brown lentils (rinsed & drained)
• 1 tablespoon garlic powder
• 2 teaspoons oregano (dried)
• 1 teaspoon thyme (dried)
• 3 tablespoons soy sauce (I use Bragg liquid aminos)
• 3 bay leaves
• 5 whole peppercorns
• 9 cups vegetable broth (low sodium)
• Green onion, cilantro, parsley, Greek yogurt, cheese, tortilla chips (for garnish and serving)

Instructions

1. In a large slow cooker, add onion, celery, carrots, potatoes, corn, lentils, garlic powder, oregano, thyme, soy sauce, bay leaves, peppercorns and vegetable broth. No need to stir.
2. Cover and cook on Low for 8-10 hours or on High for 4-5 hours (with this soup longer is better).
3. Discard bay leaves and peppercorns. Using an immersion blender, pulse a few times until desired texture – I like creamy with chunks.
4. Garnish with herbs and Parmesan cheese, plain yogurt, tortillas chips and serve hot.

5. Anti-Inflammatory Turmeric Chicken Soup

Anti-Inflammatory Turmeric Chicken Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT25M · Total: PT35M · Yield: [‘6’, ‘6 bowls’]

This anti-inflammatory turmeric chicken soup is a comforting bowl packed with turmeric, chicken, and immune-boosting ingredients. High-protein, gluten-free and low in calories.

Ingredients

• 1 tbsp olive oil
• 3 tbsp ginger (minced)
• 4 garlic cloves (minced)
• 6 carrots (sliced)
• 3 celery stalks (sliced)
• 1 yellow onion (diced)
• 2 tsp ground turmeric
• 8 cups chicken stock
• 4 cups cauliflower rice
• 1 lb chicken breasts (cut into cubes *)
• 2 tbsp corn starch
• 1/4 cup water
• 2 cups baby spinach (chopped)
• 1 fresh lime (juiced)
• Sea salt and black pepper (to taste)
• Fresh parsley (chopped)

Instructions

1. Heat a pot or Dutch oven over medium-high heat. Add in the olive oil, ginger and garlic. Saute for around 1 minute.
2. Add in the carrots, celery and onion. Cook for 4-5 minutes until the vegetables soften.
3. Add in the ground turmeric. Stir to combine and pour in the chicken stock.
4. Bring it to boil and add in cauliflower rice and chicken. Let it simmer for 15 minutes until all the vegetables are tender.
5. Now, combine corn starch with water in a small bowl and pour it into the pot. Give it a good stir and let it simmer for a minute before removing from the heat. This will help to thicken the texture of the soup.
6. Remove the pot from the heat, add in spinach, squeeze in the lime juice, add in the salt and black pepper. Give it a good stir.
7. Pour the soup into the bowls and top up with chopped parsley before serving.

6. Taco Soup

Creamy Taco Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT35M · Total: PT50M · Yield: [‘6’, ‘6 bowls’]

Have all of the taco flavors in a warming, satisfying bowl of soup. It’s keto-friendly, high protein and gluten-free.

Ingredients

• 1 tbsp olive oil
• 1 small onion (finely chopped)
• 2-3 cloves garlic (minced)
• 1 lb ground beef *
• 1 red bell pepper (diced)
• 1 large tomato (chopped)
• 1/2 jalapeno (chopped **)
• 1 cup heavy cream
• 2 tbsp taco seasoning
• Salt and black pepper (to taste)
• 1 1/2 cups beef broth
• Fresh cilantro (chopped)
• Avocado (sliced)
• Mozzarella (shredded)
• Jalapeno (sliced)
• Lime (juiced and sliced)

Instructions

1. Heat up a large pot or Dutch oven to medium-high heat. Add in the olive oil and onion. Cook until translucent for about 3-5 minutes.
2. Add in the garlic and ground beef. Brown the beef up for about 7-8 minutes, stirring throughout until it’s cooked.
3. Now, add bell pepper, tomato, jalapeno, heavy cream, taco seasoning, salt, and black pepper. Stir and let it cook for 4-5 minutes until the tomatoes have softened and everything has been mixed through thoroughly.
4. Pour in the beef broth and mix it in well. Lower the heat and let it simmer for 15-20 minutes. The soup will thicken up.
5. Serve in a bowl. Top up with cilantro, sliced avocado, shredded mozzarella cheese, slices of jalapeno, drizzle with fresh lime juice, and top up with lime slices.

7. Creamy Chicken Soup

Creamy Chicken Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT45M · Total: PT60M · Yield: [’11’, ’11 cups’]

This Creamy Chicken Soup is easy to make with vegetables in a creamy, flavorful broth along with your choice of potatoes, rice, or pasta!

Ingredients

• 1-2 tablespoons olive oil
• Salt/Pepper
• 2 teaspoons Italian seasoning
• 1 ¼ lbs. bone-in chicken breast or thighs (see notes)
• ½ cup dry white wine (see notes)
• 2 tablespoons butter
• 1 medium yellow onion (diced)
• 1 cup carrots (diced)
• 2 ribs celery (diced)
• 3 cloves garlic (minced)
• ¼ cup flour
• 5 cups chicken broth
• 1 cup half and half
• 1 chicken bouillon cube (or 1 tsp. better than bouillon)
• 1 ½ lbs. potatoes (I use Yukon Gold. See notes)
• 1 ½ cups frozen vegetables (I use corn & peas)
• 1 teaspoon dried parsley
• ½ teaspoon EACH: dried basil, oregano, mustard powder, onion powder
• ¼ teaspoon EACH: ground sage, salt, celery salt
• 1/8 teaspoon pepper

Instructions

1. Prep Work: Measure out ingredients before beginning. (Don’t cut the potatoes yet.)

Cook the Chicken

1. Pat the chicken dry and season each side with salt, pepper, and Italian seasoning.
2. Heat olive oil in a large Dutch oven or soup pot over medium-high heat. Make sure the pot is sufficiently heated so that the chicken sears right when it hits it. Add the chicken and cook for 3-4 minutes/side, then remove and set aside. (Uncooked in the middle is okay, it will finish cooking in the soup and will be nice and juicy.) Set aside and let it rest for 10 minutes, then cut into bite-sized pieces.

Make the Soup

1. Turn off the heat. Add the wine and set the heat to medium. Use a silicone spatula to “clean” the bottom and sides of the pot. Let the liquid reduce by half, about 4 minutes.
2. Add the butter and let it melt. Add the onions, carrots, and celery. Toss to coat. Soften for 5-6 minutes.
3. Add the garlic and seasonings. Cook for 1 minute.
4. Add the flour and stir to combine. Cook for 2 minutes, until the raw flour smell is gone.
5. Add the chicken broth in small splashes, stirring continuously. Be sure to do this slowly. Add the heavy cream in the same manner. Next, add the chicken bouillon.
6. Bring the soup to a boil, then reduce to a gentle simmer. Add the diced chicken back along with any juices from the plate. Simmer, uncovered for 15-20 minutes. (Pro Tip: If you have any bones from the chicken, add them to the soup for even more flavor and remove with a slotted spoon at the end.)
7. Peel the potatoes and cut into ¾ – 1 inch chunks. Add them to the soup along with the frozen vegetables.
8. Simmer uncovered, for 15-20 minutes, or until the potatoes are fork tender.
9. Serve with buttermilk biscuits or cheddar bay biscuits.

8. Turkey Bean Spinach Soup

Ground Turkey Soup with Beans & Spinach is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT15M · Total: PT20M · Yield: [‘6’]

Healthy ground turkey soup recipe comes together in 20 minutes or less. It’s packed full of protein, vegetables, and most importantly, flavor! Your whole family will love it.

Ingredients

• 1 tablespoon olive oil
• 1 pound ground turkey
• 1 medium yellow onion, diced
• 1 clove garlic, minced
• 1 pinch red pepper flakes
• ¼ teaspoon coarse ground black pepper
• 1 teaspoon dried oregano
• ½ teaspoon dried basil
• 1 can (14.5 ounces) diced tomatoes, undrained
• 1 can (15.8 ounces) great northern beans, rinsed and drained
• 8 ounces baby spinach
• 3 cups low-sodium chicken broth
• ½ cup grated Parmesan cheese, plus extra for garnish

Instructions

1. Heat the oil in a large pot over medium-high heat. Brown the turkey with the onions, garlic, red pepper flakes, and black pepper until the turkey is cooked through and the onions are translucent (about 7 minutes).
2. Add oregano, basil, tomatoes (with liquid), and beans. Stir to combine.
3. Reduce heat to medium-low, add spinach and cover for about 2 minutes or until spinach is wilted. Stir to combine.
4. Add broth, stir, and increase heat to medium. Continue to cook until soup comes to a simmer and is heated through, about 5 minutes.
5. Remove from heat, stir in Parmesan and serve.

9. Tuscan Soup

Keto Tuscan Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT31M · Total: PT36M · Yield: [‘8’, ‘8 bowls’]

Bring Tuscany into your kitchen! This quick and easy soup combines rich, creamy flavors with keto-friendly ingredients like sausage, kale, and a velvety broth.

Ingredients

• 1 tbsp olive oil
• 1 lb Italian sausage (sliced)
• 1 large yellow onion (chopped)
• 3 cloves garlic (minced)
• 1 tsp dried oregano
• 1/2 cup sun-dried tomatoes (drained and chopped)
• 6 cups chicken broth (low-sodium)
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1 bunch kale (chopped)
• 1 cup heavy cream
• 1/4 cup parmesan (grated)
• Parsley (chopped)

Instructions

1. Heat up the Dutch oven to medium-high heat, add in the olive oil, and cook sausage slices until they’re slightly browned. It will take around 3-5 minutes.
2. Add in onion, garlic and oregano. Cook, stirring throughout, until the onion becomes translucent. It will take around 2-3 minutes.
3. Add in the sun-dried tomatoes, chicken broth, salt, and black pepper. Stir everything together and let it simmer for 15-20 minutes.
4. Now, add in the kale until it’s wilted. It will take around 1-2 minutes.
5. Stir in the heavy cream until it’s heated through. It will take around 1 minute.
6. Garnish with grated parmesan and parsley before serving.

10. Thai Chicken Curry Soup

Easy Thai Chicken Curry Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT15M · Total: PT20M · Yield: [‘6’]

This Thai chicken curry soup is fast, simple, comforting, and full of fabulous flavor. It’s a great way to use up leftover or rotisserie chicken!

Ingredients

• 1 tablespoon olive oil
• 1/2 medium onion (chopped finely)
• 1 teaspoon grated fresh ginger
• 3 cloves garlic (minced)
• 4 heaping tablespoons Thai red curry paste (see note)
• 4 cups chicken or vegetable broth
• 2 cups water
• Juice of 1 lime
• 3.5 ounces uncooked rice noodles (see note)
• 1 (13.5 ounce) can full fat coconut milk
• 2 cups shredded cooked chicken ((I used rotisserie))
• Generous handful fresh basil (torn)
• Handful fresh cilantro (chopped)
• Chopped scallions (to taste)
• Salt & pepper (to taste )
• Lime wedges (for serving (optional))

Instructions

1. Add the olive oil and onion to a large pot over medium-high heat. Sauté for 5 minutes, stirring occasionally.
2. Stir in the ginger, garlic, and curry paste, and cook for about 30 seconds.
3. Add the broth, water, lime juice, and noodles. Increase heat to high and bring to a gentle boil.
4. Stir in the coconut milk and chicken. Reduce heat to medium-low and let the soup simmer for 10 minutes.
5. Stir in the basil, cilantro, and scallions. Season with salt & pepper as needed.
6. Serve immediately with an extra wedge of lime on the side if desired. The noodles will soak up more liquid the longer you leave the soup. I suggest adding more chicken broth if you need to add more liquid (e.g. reheating leftovers the next day).

11. Greek Lemon Chicken Soup

Avgolemono — Greek Lemon Chicken Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT40M · Total: PT50M · Yield: 4

Avgolemono is a traditional Greek lemon chicken soup that’s simply comfort in a bowl! It’s a gorgeous, delicious soup made with egg yolks and loads of lemon juice for a warming and satisfying meal.

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, diced
• 1 medium carrot, diced
• 2-3 celery stalks, diced
• 2-3 garlic cloves, finely chopped
• 2 bay leaves
• 2 chicken breasts (about 12 oz / 350 g total)
• 6 cups (1.5 liter) chicken stock
• 3/4 cup (175 g) orzo
• Juice of 1 lemon
• 2 egg yolks
• A handful fresh dill
• Salt and freshly ground black pepper to taste

Instructions

1. Heat the olive oil in a large stock pot or Dutch oven and cook the onion, carrot and celery for 8-10 minutes over medium heat until softened.
2. Add the garlic and cook for another minute, then add the bay leaves, chicken and chicken stock.
3. Bring to a boil, then lower the heat to medium-low, cover with a lid and simmer for 15 minutes.
4. Take out the chicken breasts and bay leaves. Add the orzo to the pot and continue to cook for 10 minutes.
5. Shred the chicken with two forks and add it back to the pot.
6. While the orzo is cooking, whisk the egg yolks and lemon juice in a bowl. Take out 1-2 ladles of soup and pour it over the egg-lemon mixture to temper it. Add this mix to the pot and continue to cook for 5 minutes.
7. Stir in the fresh dill, adjust the seasoning and serve immediately, with some extra fresh dill on top if you like.

12. Chicken Pumpkin Soup

Chicken Pumpkin Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT30M · Yield: [‘6’]

This chicken pumpkin soup is what fall comfort food is all about! Made with pumpkin puree and protein-packed chicken bites and beans in a deliciously creamy dairy-free broth, it’s a nutritious soup that you simply can’t get enough of!

Ingredients

• 1 tablespoon olive oil
• 1 cup onion (diced)
• 1 cup carrot (peeled and diced)
• 1 cup celery (diced)
• 4 garlic cloves (finely chopped)
• 1 tablespoon fresh ginger (finely chopped)
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1 teaspoon paprika
• 1/2 teaspoon dried thyme
• 1/2 teaspoon ground turmeric
• 1 can (14 oz / 400 g) borlotti beans (drained and rinsed)
• 1 cup pumpkin puree (unsweetened)
• 1 can (14 oz / 400 g) crushed tomatoes
• 4 cups chicken stock
• 2 cups cooked chicken (shredded or cur into bite-size pieces)
• 1/2 cup coconut milk
• 2 cups baby spinach
• 1 tablespoon lime juice
• 1/2 cup fresh cilantro (roughly chopped)
• Salt and freshly ground black pepper to taste

Instructions

1. In a large pot, heat 1 tablespoon of olive oil over medium heat. Toss in your diced onion, carrot, and celery. Stir them around and let them soften up for about 5-7 minutes.
2. Add the finely chopped garlic and ginger to the pot. Cook them for another minute or two until everything is fragrant.
3. Sprinkle in the ground cumin, coriander, paprika, dried thyme, and turmeric. Give everything a good stir to coat the veggies with the spices and let them toast for about a minute.
4. Now, stir in the drained borlotti beans and the pumpkin puree. Mix everything together until it’s all well combined.
5. Pour in your can of crushed tomatoes and the chicken stock and give it a good stir.
6. Bring the soup to a gentle boil, then reduce the heat and let it simmer for about 10 minutes.
7. Add the shredded chicken and the coconut milk. Let the soup simmer for another 5 minutes so everything heats through.
8. Toss in the baby spinach and let it wilt into the soup for 2-3 minutes. Stir in 1 tablespoon of lime juice for brightness.
9. Ladle the soup into bowls, garnish with roughly chopped fresh cilantro and serve hot!

13. Creamy Crack Chicken Soup

Creamy Crack Chicken Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT22M · Total: PT27M · Yield: [’10’, ’10 bowls’]

This creamy crack chicken soup is an easy dinner. Flavorful, filling and savory. Low carb, gluten-free and high protein

Ingredients

• 4 slices bacon (diced)
• 1 tbsp butter
• 1 white onion (diced)
• 3 cloves garlic (minced)
• 5 cups chicken broth (preferably low-sodium)
• 3 bay leaves
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp dried dill
• 1/2 tsp dried chives
• Salt and black pepper (to taste)
• 4 cups cooked chicken (shredded)
• 8 oz cream cheese
• 1 cup cheddar cheese (grated)
• 4 cups baby spinach
• 1/4 cup heavy cream
• Fresh dill (chopped for garnish)
• Green scallions (sliced for garnish)

Instructions

1. In a large pot, cook up diced bacon slices. It will take around 5 minutes
2. Remove the bacon, but leave the fat inside the bot.
3. Add in the butter and diced onion, and sauté until translucent. That will take around 3 minutes.
4. Add in the garlic and cook for 20 seconds. Then, pour in the chicken broth and scrape up all the browned bits on the bottom of the pot.
5. Add bay leaves, garlic, onion, dill, chives, salt, and black pepper. Lower the heat and let it simmer for 5 minutes.
6. Stir in the shredded chicken and let it simmer for another 5 minutes.
7. Now add cream cheese and cheddar cheese. Whisk until the cheese has melted and combined with the chicken broth.
8. Add the baby spinach and heavy cream and simmer for 3 minutes. Stir throughout.
9. Remove from the heat, then remove the bay leaves, add salt and pepper to taste.
10. Top up with diced bacon, chopped dill, and green scallions before serving.

14. High Protein Tomato Soup

High Protein Tomato Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT30M · Total: PT40M · Yield: [‘5’, ‘5 servings’]

This high protein tomato soup with cottage cheese is a deliciously creamy and cozy soup that is perfect for any meal. You only need a handful of ingredients and you can have this healthy tomato soup ready in no time.

Ingredients

• 1 tablespoon olive oil
• 1 onion (diced)
• ½ teaspoon kosher salt
• 2 tablespoons minced garlic
• 1 tablespoon tomato paste
• 2 teaspoon dried basil
• 1 tablespoon sugar
• 2 cans of canned whole tomatoes ((two 28 oz cans))
• 3 cups vegetable broth (low sodium)
• 1½ cup cottage cheese (2% MF )
• pepper (to taste)
• parmesan (optional garnish)
• basil (optional garnish)

Instructions

1. Add oil over medium heat in a large pot. Add the onions and cook until softened, for 4 to 5 minutes.
2. Add the garlic and cook for another minute before adding the salt. Deglaze the pot with a splash of the vegetable broth, if necessary.
3. Add tomato paste to the pot and cook for a minute. Add the sugar and dried basil and give everything a stir.
4. Add the canned tomatoes (with the liquid!) and the vegetable broth. Cover and simmer for 20 minutes, stirring occassionally. (Add more salt at this stage if desired)
5. Add the soup to the blender along with cottage cheese. Blend until smooth. You might have to do this in two batches, depending on how large your blender is. Just be careful when blending hot soup by making sure there’s a way for the steam to release by not filling the soup to the top. I remove the center of the lid to my kitchenaid and cover the gap with a linen napkin.
6. Serve as is or top with your favorite garnishes like parmesan, basil, and pepper.

15. Ground Beef and Cabbage Soup

Ground Beef and Cabbage Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT40M · Total: PT50M · Yield: [‘5’, ‘5 Servings’]

A hearty, filling meal that is clean, nutritious and easy to make! Beef and cabbage stew is marvelous for chilly days and nights.

Ingredients

• 2 Tbsp avocado oil
• 1 medium yellow onion (chopped)
• 3 large carrots (chopped)
• 4 cloves garlic (minced)
• 1 lb ground beef
• 4 large ripe tomatoes (chopped)
• 4 cups chicken broth or beef broth
• 1 Tbsp Italian Seasoning
• ¼ tsp black pepper (to taste)
• Sea salt to taste
• 1 large head green cabbage (chopped (about 6 – 8 cups))

Instructions

1. Add the avocado oil to a large thick-bottomed pot (I use a Dutch oven) and heat to medium-high.
2. Add the chopped onion, carrots and garlic. Sauté, stirring occasionally, until vegetables begin to soften, about 3 to 5 minutes.
3. Scoot the vegetables off to one side of the pot and add the ground beef. Allow it to brown for 3 minutes without touching it. Flip and brown for another 2 to 3 minutes. Break up the meat into smaller pieces using a spatula and stir it into the vegetables.
4. Add the rest of the ingredients to the pot. Stir well, cover, and bring to a full boil. Reduce the heat to a simmer and cook, stirring occasionally, until the cabbage has wilted, about 30 minutes.
5. Taste the soup for flavor and add sea salt to taste.
6. Serve and enjoy!

16. Roasted Butternut Squash Soup

Roasted Butternut Squash Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT60M · Total: PT80M · Yield: [‘6’, ‘6 servings’]

If your craving something with bone broth in it, this roasted garlic and butternut squash soup is for you.

Ingredients

• 2 onions
• 2 bulbs garlic
• 1 large butternut squash
• 2 tablespoons coconut oil (melted)
• 4 cups bone broth
• 1/2 tablespoon sea salt
• 1/2 teaspoon ground ginger

Instructions

1. Cut the ends of the onions off and slice them in half.
2. Cut the tops off the garlic, leaving the peel intact, to hold all the garlic in during the roasting process.
3. Peel the outside of the butternut squash, cut it in half and scrape out the seeds.
4. Dice the butternut squash into small cubes.
5. Put all the vegetables into roasting dishes, and drizzle with two tablespoons of melted coconut oil.
6. Put them in the oven and roast at 425 degrees for 40 minutes or until soft, and slightly browned.
7. To get the roasted garlic out of the peels, simply squeeze it and it will come right out.
8. Do the same thing to get the onions out of their skins.
9. Add all the vegetables to a soup pot, along with four cups of bone broth.
10. Bring the broth and veggies to a simmer for about 15-20 minutes.
11. Add everything to a blender, along with 1/2 tablespoon of salt and 1/2 teaspoon of ground ginger.
12. Blend it up until everything is pureed.
13. Ladle up a bowl or two and top it with cracked pepper and fresh parsley.

17. Hamburger Soup

Low Carb Hamburger Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT25M · Total: PT30M · Yield: [‘6’, ‘6 bowls’]

This soup is the ultimate comfort food when you’re craving hamburgers but want a healthier low carb version. It’s gluten-free, dairy-free, low carb and high protein.

Ingredients

• 1 lb lean ground beef
• 1 medium yellow onion (finely chopped)
• 2 cloves garlic (minced)
• 4 cups cauliflower florets (cut into pieces)
• 1 small carrot (diced)
• 1 celery stalk (sliced)
• 14 oz can chopped tomatoes
• 6 cups beef broth
• 1 cup yellow string beans
• 1 tsp Italian seasoning
• Salt and black pepper (to taste)
• Parsley (chopped)

Instructions

1. Place a large pot or Dutch oven over medium-high heat. Add in the beef mince, chopped onion, and garlic. Break the beef apart and cook until brown for around 7-10 minutes.
2. Add the rest of the ingredients into the pot, stir it, and bring to a boil. Now, reduce the heat and let the soup simmer for around 15 minutes until the vegetables are tender.
3. Serve with some chopped parsley on top.

18. Chorizo White Bean Soup

Chorizo White Bean Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT35M · Total: PT50M · Yield: [‘5’]

Chorizo White Bean Soup with Parmesan and rosemary is the definition of a hug-in-a-bowl. If you’re looking for a hearty, warming dinner that you can enjoy all week and freeze for later, this soup if for you!

Ingredients

• 2 Tbsp. extra-virgin olive oil
• 1 yellow onion, finely chopped
• 1 large carrot, thinly sliced ((about 1/2 cup total))
• 2 Tbsp. tomato paste
• 3 to 4 garlic cloves, minced
• 1 Tbsp. finely chopped fresh rosemary
• 6 oz. ground chorizo ((or ground Italian sausage))
• 2 (15-oz.) cans Great Northern Beans, drained and rinsed
• 1 quart chicken broth
• 1 bunch green curly kale, stemmed and chopped
• 3/4 tsp. kosher salt, divided
• 1/2 tsp. black pepper
• 1/3 cup grated Parmesan cheese, plus more for garnish
• 1 1/2 tsp. red wine vinegar

Instructions

1. Heat olive oil in a large stock pot or Dutch oven over medium-high. Once hot, add onion and carrot; cook for 6 to 8 minutes, until soft. Season with 1/4 tsp. of the salt.Reduce heat to medium, and stir in tomato paste, garlic, and rosemary; cook 2 full minutes, until the tomato paste turns brick red and garlic is aromatic.
2. Add chorizo and sauté, breaking up the meat with a wooden spoon or spatula, until browned, about 4 to 5 minutes.Add half of the white beans. Use a potato masher or fork to roughly mash beans. (This helps them release starch, which will thicken the broth.)
3. Add chicken broth, kale, remaining half of beans, remaining 1/2 tsp. salt, and black pepper. Gently simmer soup with the lid slightly ajar for 20 minutes. (If you prefer a brothier soup, add 1 cup of water or an additional 1 cup of broth.)Remove lid and stir in Parmesan and red wine vinegar. Serve with extra grated Parmesan cheese.

19. Cabbage Soup

Low Carb Cabbage Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT36M · Total: PT46M · Yield: [‘6’, ‘6 bowls’]

The cabbage soup without the carbs but wth all the comforting flavors. It’s dairy-free, low-calorie, high-protein, Paleo, Whole30 and gluten-free.

Ingredients

• 1 tbsp olive oil
• 1 large onion (finely chopped)
• 2 cloves garlic (minced)
• 1 lb lean ground beef
• Salt and black pepper (to taste)
• 14 oz can chopped tomatoes
• 6 cups shredded cabbage
• 1 tsp paprika
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp oregano
• 1/2 tsp thyme
• 1 bay leaf
• 5 cups beef broth
• Parsley (chopped)

Instructions

1. Heat up a large pot to medium-high heat and add olive oil.
2. Add in chopped onion and cook for 2-3 minutes until they have slightly softened.
3. Press in garlic cloves, add in ground beef, salt, and black pepper. Cook for 7-8 minutes, breaking the meat apart with a spatula.
4. Add chopped tomatoes, shredded cabbage, paprika, garlic, onion powder, oregano, thyme and bay leaf. Mix it all together very well.
5. Pour in the beef broth, stir it, and let it simmer for 25 minutes or so until the cabbage fully cooks.
6. Season with salt and black pepper to taste. Garnish with parsley before serving.

20. Broccoli Cheddar Soup

High Protein Broccoli Cheddar Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT25M · Total: PT35M · Yield: [‘8’, ‘8 cups’]

This rich and creamy broccoli cheddar soup is secretly healthy, with 20 grams of protein per serving! It’s the perfect comfort food recipe!

Ingredients

• 1 tablespoons butter
• 1 large yellow onion, diced
• 2 large carrots, peeled and diced
• 1 stalk celery, diced
• 2 cloves garlic, minced
• 1/4 cup all-purpose flour (or gluten-free flour)
• 1/2 teaspoon smoked paprika
• 3 cups vegetable broth (I like the not-chicken style)
• 4 cups chopped broccoli
• 2 cups 1% milk
• 4 oz cheddar cheese, shredded (about 1 cup)
• 1 cup low fat cottage cheese, blended
• Salt & pepper to taste

Instructions

1. Melt the butter in a large pot over medium heat.
2. Add the onion, carrot and celery and cook for 10 minutes, stirring frequently.
3. Add the garlic and continue to cook over medium heat for one minute.
4. Add the smoked paprika and flour and cook for one minute, stirring until the vegetables are coated with flour.
5. Add the broth and broccoli and bring to a simmer.
6. Simmer the broccoli for 8-9 minutes until softened.
7. Add the milk and cook over low heat until the soup is warm.
8. Add the blended cottage cheese and shredded cheese and stir until melted. Be careful not to turn the heat up too high or the milk will curdle.
9. Transfer one cup of soup to a blender and blend, allowing steam to escape through the vent. Transfer the blended soup back to the pot. Alternatively, you can use an immersion blender to gently blend the soup.
10. Add salt to taste, if needed.

21. Ground Turkey Soup

Ground Turkey Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT40M · Yield: [‘6’]

This ground turkey soup is hearty, filling, and extra nutritious! Loaded with veggies and infused with fresh herbs, it’s the kind of cozy meal that makes any day better.

Ingredients

• 1 tablespoon olive oil
• 3.5 oz pancetta
• 1 large onion (diced)
• 2 medium carrots (diced)
• 2-3 celery stalks (diced)
• 1 pound lean ground turkey
• 2 large garlic cloves (minced)
• 1 tablespoon fresh rosemary (finely chopped)
• 1 tablespoon fresh thyme (finely chopped)
• 2-3 fresh sage leaves (sliced)
• 1/4 teaspoon red chili flakes
• 3 medium potatoes (peeled and cut into 1-inch cubes)
• 5 cups chicken stock
• 1 cup low-fat cream
• 1/3 cup Parmesan (grated)
• Salt and freshly ground black pepper to taste

Instructions

1. Heat the olive oil in a large pot or Dutch oven over medium heat and cook the pancetta for 2-3 minutes until slightly crispy.
2. Add the onion, carrot and celery and cook for 8-10 minutes until softened.
3. Next, add the lean ground turkey and cook for 4-5 minutes until no longer pink. Break it up with your spoon as you go.
4. Stir in the garlic, fresh rosemary, thyme, sage and red chili flakes and cook for another minute until fragrant.
5. Add the potatoes and chicken stock, bring to a boil, then lower the heat to medium-low and simmer for 20 minutes or until the potatoes are fork tender.
6. Stir in the low-fat cream and grated Parmesan.
7. Adjust the seasoning to taste with salt and freshly ground black pepper, and serve hot, with some extra grated Parmesan on top if you like.

Save this collection for the next time you need practical meal inspiration. Start with the recipe that best matches your ingredients, then return to try the others throughout the week.