Name: High-Protein Weight Loss Soup for a Guilt-Free Delight
Prep time: 15 min
Cook time: 50 min
Total time: 65 min
Ingredients: 2 tbsp Avocado Oil (Can substitute with olive oil.); 2 large Yellow Onions, chopped (No substitution needed if unavailable.); 4 tsp Minced Garlic (Fresh garlic is best; garlic powder can be used.); 4 lbs Ground Turkey or Chicken (Can substitute with lean beef or plant-based protein.); 16 cups Chicken Broth (Use low-sodium broth for a healthier option.); 4 tsp Sea Salt (Adjust based on taste preference.); 4 tbsp Italian Seasoning (Substitute with fresh herbs if desired.); 4 tsp Garlic Powder (Can replace with fresh garlic.); 2 tsp Paprika (Smoked paprika can provide a different flavor.); ½ tsp Cayenne Pepper (Adjust based on heat preference.); 1 large Lemon Juice (Optional; lime can be used.); 1 tsp Turmeric (Optional.); 4 cups Carrots, chopped (Can substitute with parsnips.); 2 cups Celery, chopped (No substitution needed.); 2 cups Green Beans, cut into 2-inch pieces (Can replace with peas or corn.); 4 cups Sweet Potatoes, cubed (Yukon gold potatoes are an alternative.); 3 cups Cabbage, shredded (Kale can be a substitute.); 2 cans Diced Tomatoes (28 oz each) (Fresh tomatoes can be used seasonally.); 2 cans Chickpeas (14.5 oz each, drained and rinsed) (Can use kidney beans or lentils.); 2-3 cups Zucchini, quartered (Summer squash is a suitable option.); Fresh Parsley or Thyme (Chives can be used as another garnish option.)

“Did you know that a simple bowl of soup can boost your mood and your health?” When I first stumbled upon my High-Protein Weight Loss Soup recipe, I knew I had found something special. This dish is a delightful marriage of vibrant vegetables and lean protein, crafted for anyone yearning to eat lighter while still enjoying a hearty meal. Not only is it quick to prepare, making it a perfect choice for busy weeknights, but it’s also adaptable to whatever seasonal produce you have on hand. Whether you’re looking to pack in some protein for your weight loss journey or meal prep for the week, this versatile soup has you covered. So, what’s stopping you from bringing a touch of warmth and nourishment to your table tonight?

Why is High-Protein Weight Loss Soup Perfect?

Nutrient-Packed: This soup is loaded with essential vitamins and minerals, thanks to a colorful array of vegetables like carrots and green beans.

Customizable Delight: Easily adapt it to fit your pantry staples, whether you’re opting for ground turkey or a plant-based protein like chickpeas.

Meal Prep Friendly: Make a large batch and enjoy hearty servings throughout the week—perfect for those busy nights!

Hearty Yet Light: The comforting broth and tender veggies keep you satisfied without weighing you down, ideal for a health-conscious diet.

Perfect Alone or Accompanied: Pair it with a slice of whole-grain bread or a crisp salad for a balanced meal that will please any crowd.

High-Protein Weight Loss Soup Ingredients

For the Soup Base
• Avocado Oil – Provides healthy fats and prevents sticking; substitute with olive oil for a different flavor profile.
• Yellow Onions (2 large, chopped) – Adds sweetness and depth to the soup; no substitution needed if unavailable.
• Minced Garlic (4 tsp) – Enhances flavor with aromatic notes; fresh garlic gives the best results, but garlic powder can be used in a pinch.
• Ground Turkey or Chicken (4 lbs) – A lean source of protein that provides heartiness; can substitute with lean beef or a plant-based protein for a vegetarian version.
• Chicken Broth (16 cups) – Serves as the soup base, providing rich flavor; use low-sodium broth for a healthier option.

For Seasoning and Flavor
• Sea Salt (4 tsp) – Enhances overall flavor; adjust based on taste preference or dietary restrictions.
• Italian Seasoning (4 tbsp) – Adds herbal complexity; substitute with fresh herbs like rosemary or thyme for a fresher taste.
• Garlic Powder (4 tsp) – Boosts garlic flavor; fresh garlic can replace if preferred.
• Paprika (2 tsp) – Provides a mild smokiness; smoked paprika can be used for a different flavor.
• Cayenne Pepper (½ tsp) – Adds a hint of heat; omit for a milder soup or adjust to taste.
• Lemon Juice (1 large, optional) – Brightens the flavor; lime can be substituted.
• Turmeric (1 tsp, optional) – Adds earthy flavor and anti-inflammatory benefits; omit if unavailable.

For the Veggies
• Carrots (4 cups, chopped) – Adds natural sweetness and color; substitute with parsnips if desired.
• Celery (2 cups, chopped) – Provides crunch and flavor; no substitute needed.
• Green Beans (2 cups, cut into 2-inch pieces) – Adds texture and color; can replace with peas or corn.
• Sweet Potatoes (4 cups, cubed) – Adds creaminess and sweetness; Yukon gold potatoes are a good alternative.
• Cabbage (3 cups, shredded) – Boosts volume while being low in calories; kale can substitute for a different texture.
• Diced Tomatoes (2 cans, 28 oz each) – Adds moisture and acidity; fresh tomatoes can be used seasonally.
• Chickpeas (2 cans, 14.5 oz each, drained and rinsed) – Adds more protein and fiber; can use kidney beans or lentils as alternatives.
• Zucchini (2-3 cups, quartered) – Adds nutritional value and texture; summer squash is another suitable option.

For Garnish
• Fresh Parsley or Thyme (for garnish) – Adds freshness and visual appeal; chives can be used as another garnish option.

Dive into this High-Protein Weight Loss Soup adventure and prepare to savor the nutritious and comforting flavors that come alive in every spoonful!

Step‑by‑Step Instructions for High-Protein Weight Loss Soup

Step 1: Prepare Your Ingredients
Begin by gathering all your ingredients for the High-Protein Weight Loss Soup. Chop the yellow onions, carrots, celery, and sweet potatoes into bite-sized pieces, and set them aside. Drain and rinse the chickpeas, and have your chicken broth ready. This preparation will streamline your cooking process and ensure you have everything on hand as you create this hearty dish.

Step 2: Heat the Oil
In a large soup pot, heat 2 tablespoons of avocado oil over medium heat until it shimmers—about 1–2 minutes. Swirl the pot to coat the bottom, preparing for an aromatic start. This step is essential for sautéing your vegetables later, giving the soup a rich, delicious base of flavor.

Step 3: Sauté Onions and Garlic
Add the chopped yellow onions to the pot. Sauté them for 3–4 minutes until they become translucent, stirring occasionally to prevent sticking. Then, incorporate the minced garlic and continue to cook for an additional 1 minute. The warmth will release their delightful aromas, creating a fragrant foundation for your High-Protein Weight Loss Soup.

Step 4: Cook the Ground Turkey
Next, add the ground turkey (or chicken) to the pot, breaking it apart with a wooden spoon. Cook for 5–7 minutes until the meat is no longer pink and is fully browned. Stir occasionally to ensure even cooking. This step not only adds protein but also contributes to the heartiness of your soup.

Step 5: Add Spices
Sprinkle in the Italian seasoning, sea salt, garlic powder, paprika, and cayenne pepper. Stir well to coat the meat and vegetables with these vibrant flavors. Allow the spices to cook for about 1–2 minutes, letting their aromas bloom and infuse into the mixture, enhancing the savory profile of your High-Protein Weight Loss Soup.

Step 6: Combine with Broth
Pour in the chicken broth, stirring to blend all ingredients thoroughly. Ensure there are no large lumps of meat remaining. Raise the heat slightly to bring the soup to a gentle boil, which should take about 3–5 minutes. This step builds the comforting base for your soup, ensuring each spoonful is rich and satisfying.

Step 7: Add Veggies
Incorporate the chopped carrots, celery, green beans, sweet potatoes, and shredded cabbage into the pot. Make sure the vegetables are submerged in the broth. Allow the soup to return to a boil, then reduce the heat to a simmer. Cover the pot and let the mixture cook for 20 minutes, allowing the flavors to meld beautifully.

Step 8: Incorporate Chickpeas and Zucchini
After 20 minutes, stir in the drained chickpeas and quartered zucchini. Allow the soup to simmer uncovered for another 10–15 minutes, or until the vegetables are tender to your liking. This is the moment when the High-Protein Weight Loss Soup transforms into a colorful, nutritious delight, brimming with health benefits.

Step 9: Final Touches
If using, stir in the fresh lemon juice and turmeric for an extra layer of flavor. Taste the soup and adjust seasonings if needed, adding more salt or spices based on your preference. Let it simmer for an additional minute to integrate these final touches, adding brightness to the overall taste profile of your soup.

Step 10: Serve and Enjoy
Ladle the High-Protein Weight Loss Soup into bowls, garnishing each with fresh parsley or thyme for a pop of color and flavor. Serve warm, and enjoy the comforting yet guilt-free delight of this nutritious meal. It’s perfect for a cozy dinner or meal prep throughout the week!

Expert Tips for High-Protein Weight Loss Soup

Prep Ingredients Ahead: Ensure all veggies are chopped and ready before cooking. This saves time and helps maintain your kitchen’s flow while making the High-Protein Weight Loss Soup.
Sauté for Flavors: Don’t skip sautéing the onions and garlic adequately before adding other ingredients; this builds a flavorful base that enhances the soup’s taste.
Adjust Spice Levels: Taste your soup before serving and adjust the cayenne pepper according to your heat preference. Remember, it’s easier to add more spice than to take it away!
Choose Fresh Ingredients: For the best flavor, use fresh vegetables when possible instead of frozen. This can dramatically elevate the quality of your High-Protein Weight Loss Soup.
Perfect for Meal Prep: Plan to make a larger batch and store it in portioned containers. This soup keeps well in the fridge for up to five days—ideal for balanced meals throughout the week!

High-Protein Weight Loss Soup Variations

Feel free to get creative with your High-Protein Weight Loss Soup and make it your own with these fun twists and swaps!

Vegan Delight: Replace ground turkey with chickpeas or lentils for a delicious plant-based protein boost that keeps it hearty and satisfying.
Flavorful Greens: Toss in fresh spinach or kale to enhance the nutritional profile while adding a vibrant splash of color and texture to your soup.
Hearty Grains: Stir in cooked quinoa or brown rice toward the end for a more filling meal, adding an extra layer of fiber and a delightful chewiness.
Spice it Up: If you’re craving some heat, include a diced jalapeño or a dash of hot sauce to kick it up a notch. Adjust based on your heat preference for that perfect balance.
Seasonal Swaps: Embrace what’s in season! For a lovely twist, swap out your sweet potatoes with butternut squash or try adding in some bell peppers for variety.
Creamy Texture: For a creamier version, blend a portion of the soup until smooth and return it to the pot. This adds a velvety texture that makes every spoonful feel indulgent.
Fresh Herbs Galore: Experiment with fresh herbs such as dill or cilantro for a refreshing taste enhancement. Just a sprinkle before serving can brighten up the soup beautifully.
A Splash of Citrus: Add a splash of fresh lime juice before serving for an extra zing that elevates the soup’s flavors, making it even more vibrant and refreshing.

If you’re looking for more delicious options, consider pairing your soup with my Tomato Soup Cozy or the hearty Miso Soup Comfort. Your meal options just expanded beautifully! Enjoy your soup journey!

What to Serve With High-Protein Weight Loss Soup

This delightful soup can easily transform into a complete meal, inviting you to explore pairings that enhance its warm, comforting flavors.

Whole-Grain Bread: The hearty texture contrasts beautifully with the soup’s broth, perfect for dipping and savoring every bite.
Crisp Side Salad: A vibrant mix of greens adds a refreshing crunch that complements the rich, savory flavors of your soup.
Avocado Toast: Creamy avocado spread on toasted bread brings a healthy fat boost while enhancing the overall meal’s satisfaction.
Roasted Vegetables: Seasoned roasted veggies bring out natural sweetness and provide a delightful caramelized edge alongside the soup.
Quinoa Salad: A light salad with protein-rich quinoa can elevate your meal, adding a nutty texture and extra fiber.
Apple Slices with Almond Butter: This simple dessert balances the savory soup, offering a touch of sweetness and healthy fats to finish your meal.
Sparkling Water with Lime: A refreshing drink option that cuts through the hearty soup, providing a zesty and uplifting experience.

Make Ahead Options

Preparing your High-Protein Weight Loss Soup in advance is a fantastic time-saver for those busy weeknights! You can chop all your vegetables and store them in an airtight container in the refrigerator up to 3 days ahead of cooking. The ground turkey or chicken can also be browned and refrigerated, making your cooking process a breeze on the day you plan to serve the soup. When you’re ready to enjoy this comforting bowl, simply heat the oil, sauté the onions and garlic, and combine the prepped ingredients with the broth as directed. This approach ensures the soup remains just as delicious, while saving you precious time in the kitchen!

How to Store and Freeze High-Protein Weight Loss Soup

Fridge: Store leftovers in an airtight container for up to 4-5 days, keeping the flavors fresh and vibrant.

Freezer: Freeze in individual portions for up to 3 months, allowing for easy reheating. Ensure the soup is cooled before transferring to freezer-safe containers.

Reheating: Reheat on the stovetop over medium heat, stirring occasionally, until warmed through. For a quick option, use a microwave, heating in 1-minute intervals.

Labeling: Don’t forget to label your containers with the date, making it easier to keep track of your High-Protein Weight Loss Soup stash!

High-Protein Weight Loss Soup Recipe FAQs

How do I select the best vegetables for the High-Protein Weight Loss Soup?
Absolutely! For the best flavor and texture, choose vibrant vegetables that are firm and free from dark spots or blemishes. For instance, opt for firm sweet potatoes and bright green beans. Fresh vegetables enhance the soup’s overall taste. If using seasonally, look for local produce to ensure freshness and peak flavors.

What is the best way to store leftover High-Protein Weight Loss Soup?
Very easy! Store your leftovers in an airtight container in the fridge for up to 4-5 days. Allow the soup to cool completely before sealing. If you’re planning to keep it longer, you can freeze the soup in individual portions for up to 3 months. Just be sure to label your containers so you know when it was made!

Can I freeze High-Protein Weight Loss Soup?
Absolutely! To freeze, transfer cooled soup into freezer-safe containers or heavy-duty freezer bags. Make sure to leave some space at the top for expansion. It’s best to freeze it within 2 hours of cooking to ensure its freshness is maintained. When ready to eat, thaw overnight in the fridge before reheating on the stovetop.

What if my High-Protein Weight Loss Soup is too thick?
No worries! If you find your soup a bit too thick after cooking, simply add a splash of chicken broth or water while stirring until it reaches your desired consistency. Heat it for a couple more minutes to integrate the flavors. This is a common issue, and adjusting the thickness is quite simple and effective.

Is this soup suitable for my allergy restrictions?
Very adaptable! This High-Protein Weight Loss Soup can be made gluten-free and dairy-free by choosing the right broth and avoiding any dairy-based garnishes. Always double-check ingredient labels, especially for the chicken broth and any added spices. If making for someone with allergies, I recommend substituting with homemade broth and fresh herbs to ensure safety.

How can I make this soup vegan-friendly?
Making it vegan is very doable! Simply replace the ground turkey or chicken with chickpeas or lentils for a hearty protein source, and use vegetable broth in place of chicken broth. Also, skip the optional lemon juice if you prefer. Enjoy the same vibrant flavors while keeping it plant-based!