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Lose weight with protein: 5 delicious high protein soup recipes to follow

Soups are not only a warming meal, but also a great way to eat more vegetables in the winter. But sometimes a soup can’t be filling enough, especially if it doesn’t contain enough protein. These High Protein Soups and Stews will keep you fuller longer, and in this way, help you lose weight as well. Whether you are following a vegan diet or a protein diet, you are sure to find the perfect recipe for your taste here.

Clear High Protein Soup with Keto Cup Cakes.

fitness soup with bone broth and cup cakes

Bone broth can help boost your gut health and add more collagen to your diet. When using beef bone broth from the store, look for the listed protein content on the package. Choose a product that provides 5-10 protein per serving. Combined with a Mug Cake made with flaxseed, egg and almond flour, a bowl of soup will provide a full 28 grams of protein. If clear soups aren’t your thing, you can also add your favorite vegetables like zucchini, mushrooms or kale.

Ingredients for 1 serving:

For the cup cake:
3 tablespoons almond flour
1 tablespoon flaxseed meal (ground flaxseeds)
1 tablespoon of parmesan cheese
1 large egg
For the soup:
250 ml bone broth with high protein content
1/8 teaspoon cayenne pepper
1/8 teaspoon onion powder
2 teaspoons olive oil
Salt and pepper to taste
To poach:
1 large egg
Salt
2 tablespoons white wine vinegar

Per serving: 435 calories, 28 g protein, 34 g fat, 11 g carbohydrate, 5 g fiber, 6 g net carbohydrate

90 minutes keto bread with almond flour and egg

Preparation:
1.Put all the ingredients for the cup cake in a bowl and mix well until a batter is formed.
2. heat in the microwave for 1 minute and 30 seconds until the cake is cooked through.
3. In a saucepan, heat the bone broth and spices along with salt and pepper over medium heat until simmering. Then reduce the heat to low and simmer the broth for 5 more minutes.

poach eggs and add to soup

Pour enough water into a deep pot and bring it to a boil. Once it boils, add the vinegar. Reduce the heat so that the water boils.
Break an egg into a small bowl. Using a rubber spatula, vigorously stir the water so that a swirl forms. Quickly pour the egg into the swirling liquid and cook it for 2-3 minutes until the egg white is partially set.
6.To serve, place the cupcake in a larger bowl, drizzle olive oil over the top. Remove the egg from the water with a slotted spoon and place it on top of the cake. Pour warm bone broth into the bowl and season with dried parsley and pepper.

If you ever feel like a quick low carb dessert, you can also check out these recipes for microwave cup cakes.

High Protein Broccoli Soup (vegan, dairy-free)

vegan protein rich broccoli soup


Creamy, healthy, vegan broccoli cheese soup that contains no milk or cheese?! Yes, it is possible! This protein-packed soup tastes and looks like classic broccoli cheese soup. But with a few minor adjustments, it becomes dairy-free, low-carb, gluten-free, high protein (at 12.7 g per serving!) and high fiber (at 7 g per serving). The secret to this creamy, vegan soup is called chickpea flour! When you heat chickpea flour and water in a pot, stirring constantly, you get a thick and very creamy consistency. So you don’t need any milk additives to thicken the soup. Depending on the ratio of flour to liquid, it will be more or less thick.

Preparation time: 10 minutes
Cooking time: 15 minutes
Total time: 25 minutes

Ingredients for 6 servings:
1 large head of broccoli (you can also make this recipe with cauliflower).
1.65 liters of water, divided
160 g chickpea flour (sifted if lumpy)
2 tablespoons (30 g) nutritional yeast
2 tablespoons (30 ml) tomato paste
2 1/2 teaspoons onion powder
1 teaspoon garlic powder
fine sea salt and ground black pepper
1 teaspoon Dijon mustard
1 to 2 teaspoons fresh lemon juice (to taste)

Per serving: 150 calories; 12.7 g protein; 1.8 g fat; 22.9 g carbohydrate; 7.5 g fiber

High protein broccoli cream soup vegan

  1. Cut off broccoli florets and use the stalks elsewhere. Finely chop the florets and set aside.
  2. In a medium bowl, whisk together the chickpea flour and 1.5 cups (350 ml) water until a homogeneous mixture forms. Add the nutritional yeast, tomato paste, onion powder, 1/2 teaspoon salt and 1/8 teaspoon pepper.
  3. Place the chickpea mixture and remaining water in a large saucepan and stir until smooth. Bring to a boil over high heat, stirring constantly.
  4. Reduce heat to medium-low and cook, stirring occasionally, until thickened, 4 to 6 minutes. Stir in the mustard.
  5. Add the broccoli florets to the soup, cover with the lid, and reduce the heat to low. Cook for another 6 to 7 minutes, until the broccoli is tender. Add the lemon juice and season the soup with salt and pepper.
  6. Ladle into bowls and serve!

By the way, you can find more recipes with chickpea flour in this article .

Low Carb Vietnamese Pho Soup

high protein low carp soup with beef and noodles


You only need a few ingredients and 40 minutes to make this delicious Vietnamese noodle soup. And each bowl of Keto Pho has only 241 calories, but a full 24 grams of protein. So it’s a wonderfully flavorful protein soup that you can eat during your low carb diet without feeling guilty. By using shirataki noodles, the carbohydrate count is reduced to just 3 g net carbs.

Preparation time: 10
Cooking time: 30
Total time: 40 minutes

Ingredients:
For the broth:
2 onions, peeled and quartered
1 (5 cm) piece of ginger, peeled and quartered
3 cloves of garlic, peeled
1 whole cinnamon stick (7 cm)
2 teaspoons whole coriander seeds
6 cups beef broth (1.4 liters)
1 tablespoon coconut aminos seasoning sauce or soy sauce
1 tablespoon fish sauce
As a side dish:
200 g beef sirloin steak, very thinly sliced
450 g Shirataki noodles , rinsed
Spring onions, sliced
1/4 cup fresh coriander leaves, coarsely chopped
1 lime, quartered
hot srirachi sauce, optional

Per serving: 241 calories; 24 g protein; 9 g fat; 3 g net carbohydrate; 2 g fiber

High protein low carb soup with beef and shirataki noodles

Preparation:
1. Place all broth ingredients in a large soup pot. Bring the broth to a boil over medium-high heat, then reduce the heat to low. Cover the pot and simmer the broth for 30 minutes to allow all the spices and flavors to infuse into the broth.

2. While the broth is simmering, place the beef on a plate, cover with plastic wrap and freeze for 15 minutes. The edges of the beef should be firm to the touch, but the beef should not be frozen through.

3. Remove the beef from the freezer and immediately slice it very thinly with your sharpest knife. Cut across the grain, making sure the slices are no thicker than 1.5 inches. After slicing, keep the beef covered in the refrigerator until ready to serve.

sirloin steak of beef cut into thin strips

4. Put the shirataki noodles in a colander and rinse with warm water.

5. after the broth has simmered for 30 minutes, remove the seasonings with a straining ladle. Return the stock pot to the stovetop. Return the broth to low heat and just below boiling point. This means you should see a fair amount of steam, but the broth should not be boiling. The broth needs to be fairly hot to cook the beef.

6. Divide the rinsed noodles among 4 serving bowls and place a few slices of raw beef on top. Arrange the beef in a single layer so that the slices cook evenly in the broth.

7. Ladle the steaming broth and pour it evenly over the beef in each bowl to cook it. The beef should begin to brown immediately.

8. garnish each bowl with scallions and cilantro and squeeze 1 quarter lime into each bowl. Have hot sauce ready, if using.

Instant Pot Cabbage Soup with Sausage

vegetable protein soup - cabbage and sausage

No broth is needed in this recipe, as the soup base is conjured from just the juices of the vegetables. A quick sauté of the sausage with peppers, onions and garlic pulls out the flavor of the ingredients. After that, all you have to do is add the rest of the ingredients to a pressure cooker (like Instant Pot) and let the magic happen. It’s that simple. This is a really great low carb soup.

If you want to use a slow cooker instead of a pressure cooker, sauté the onion, garlic, and sausage in a greased skillet and then place in a preheated Crockpot.Cook on low for 4-6 hours or on high for 2-3 hours.

Ingredients for 8 servings:
2 tablespoons extra virgin olive oil (30 ml).
1 tablespoon Italian spice mix (marjoram, thyme, rosemary, savory, sage, oregano and basil)
4 cloves of garlic, chopped
1 small red onion, chopped (60 g)
1 bell bell pepper, diced (120 g)
4 smoked Italian sausages, sliced (400 g)
1 medium cabbage, sliced (600 g)
1 can of diced tomatoes (410 g)
1 cup tomato puree (120 g)
2 cups of grated mozzarella (226 g)

Per serving (about 300 ml): 327 calories; 7.8 g net carbohydrates; 15.7 g protein; 25 g fat

prepare cabbage soup with sausage

1. Pour the oil into the Instant Pot and set it to “sauté.” Once hot, add the Italian seasonings, garlic, onion, and pepper. Sauté until the ingredients are fragrant and slightly soft, about 3 minutes.
2. add the sausage and sauté until it begins to brown, 3 minutes.
3. add the shredded cabbage, diced tomatoes and tomato puree.
4. add the mozzarella. Put the lid on and lock it and now cook the mixture for 17 minutes under high pressure.
5. then release the pressure and open the pot again.

If the soup is too thick, add 1-2 cups of water or chicken broth. It can be stored in an airtight container in the refrigerator for up to 3 days.

Chicken orzo stew with kale.

high protein low carb soup with chicken and orzo

This healthy, simple soup is rich in vegetables, protein and fiber that will keep you full and happy. Serve this winter soup with some parmesan cheese and garlic toast.

Total time: 40 min

Ingredients for 6 servings:
2 tablespoons extra virgin olive oil, divided
450 g chicken breast, cut into 2 cm pieces
1 teaspoon dried oregano and / or thyme, divided
1 ¼ teaspoon salt, divided
¾ teaspoon ground pepper, divided
2 cups chopped onions
1 cup chopped carrots
1 cup chopped celery
2 cloves garlic, minced
1 bay leaf
1 quart unsalted chicken broth
130 g orzo pasta, preferably whole wheat
4 cups chopped kale
The juice of one lemon and some lemon zest

Nutritional information per serving (about 300 ml of soup): 245 calories; 21.1 g protein; 24.2 g carbohydrates; 5.4 g fiber; 7 g fat

italian orzo pasta made from whole wheat

Preparation:
1. Heat 1 tablespoon oil in a large saucepan over medium-high heat. Add chicken and sprinkle with 1/2 teaspoon each oregano (and/or thyme), salt and pepper. Sauté 3 to 5 minutes, stirring occasionally, until lightly browned. Remove the chicken with a slotted spoon and place on a plate.

2. Add remaining 1 tablespoon oil, onions, carrots and celery to skillet. Cook for 3 to 5 minutes, until vegetables are soft and lightly browned. Add garlic, bay leaf, and remaining 1/2 teaspoon oregano (and/or thyme). Cook, stirring, until fragrant, 30 to 60 seconds.

3. add broth and bring to a boil over high heat. Add orzo. Reduce heat until it simmers, cover and simmer for 5 minutes. Add kale and chicken, along with any juices that have escaped. Cook another 5 to 8 minutes, until orzo is tender and chicken is cooked through.

4. Remove from heat. Discard the bay leaf. Stir in the lemon zest, lemon juice, and remaining 3/4 teaspoon salt and 1/4 teaspoon pepper.