34+ Perfect High-Protein, Low-Calorie Soup Recipes for Healthy Living

When it comes to healthy eating, soups are often a go-to choice for comfort and nourishment. They’re easy to make, customizable, and perfect for meal prepping.

But if you’re aiming to maintain a high-protein, low-calorie diet, it can be tricky to find recipes that satisfy your hunger without loading up on extra calories.

That’s why we’ve curated a list of 10 high-protein, low-calorie soup recipes to fuel your body with the nutrients it needs while keeping the calorie count low.

Whether you’re looking for a post-workout meal or a light dinner option, these soups are packed with lean proteins, fiber, and delicious flavors that will keep you feeling full and satisfied.

34+ Perfect High-Protein, Low-Calorie Soup Recipes for Healthy Living

Incorporating high-protein, low-calorie soups into your diet is a great way to stay on track with your health and fitness goals without sacrificing flavor.

Each of these 10 recipes provides a satisfying and nutritious meal that can help you maintain muscle, stay full, and nourish your body.

From savory chicken and vegetable blends to plant-based options like lentils and beans, there’s a soup for everyone.

So, the next time you’re craving something warm, hearty, and healthy, try one of these soups and enjoy the benefits of a high-protein, low-calorie diet.

Chicken and Vegetable Protein-Packed Soup

This hearty, protein-rich soup is packed with lean chicken, fresh vegetables, and a flavorful broth. It’s an excellent choice for those seeking to increase their protein intake while keeping the calories low. The combination of lean protein from the chicken and fiber from the vegetables makes this soup both filling and satisfying. Perfect for a light yet nourishing meal!

Ingredients:

• 1 lb skinless, boneless chicken breast (cut into bite-sized pieces)
• 1 medium onion, diced
• 2 cloves garlic, minced
• 2 cups carrots, sliced
• 2 cups celery, chopped
• 1 zucchini, diced
• 4 cups low-sodium chicken broth
• 1 tsp dried thyme
• 1 tsp dried oregano
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Instructions:

1. Heat a large pot over medium heat. Add the chicken pieces and cook until browned, about 5-7 minutes.
2. Add the onion and garlic to the pot and cook until softened, about 2 minutes.
3. Stir in the carrots, celery, and zucchini, then pour in the chicken broth.
4. Add thyme, oregano, salt, and pepper, and bring the soup to a boil.
5. Reduce the heat and simmer for 25-30 minutes, or until the vegetables are tender and the chicken is fully cooked.
6. Taste and adjust seasoning as necessary.
7. Serve hot, garnished with fresh parsley if desired.

This chicken and vegetable soup offers a well-rounded, nutritious meal that’s high in protein and low in calories. The lean chicken breast provides essential protein to keep you feeling full, while the veggies add fiber and vitamins to keep the soup light yet satisfying. With minimal ingredients and easy preparation, this soup is a fantastic option for meal prep, helping you stay on track with your health goals without sacrificing flavor.

Lentil and Spinach Protein Soup

This high-protein, low-calorie lentil and spinach soup is the perfect combination of plant-based protein and nutrient-packed greens. Lentils are an excellent source of protein and fiber, while spinach adds a variety of vitamins and minerals. The aromatic spices bring out the rich flavor of the soup, making it a comforting, guilt-free meal for any time of day.

Ingredients:

• 1 cup dried lentils, rinsed
• 4 cups vegetable broth (low-sodium)
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tsp cumin
• 1 tsp coriander
• 1 tsp turmeric
• 1 cup fresh spinach, chopped
• 1 carrot, diced
• 2 stalks celery, chopped
• Salt and pepper to taste
• Fresh lemon juice (optional)

Instructions:

1. In a large pot, sauté the onion and garlic over medium heat for 3-4 minutes until fragrant and softened.
2. Add the carrots, celery, cumin, coriander, and turmeric. Stir for another 2 minutes to toast the spices.
3. Pour in the vegetable broth and bring it to a boil. Add the lentils and reduce the heat to simmer.
4. Cover and cook for 30-35 minutes, or until the lentils are tender.
5. Stir in the chopped spinach and cook for an additional 5 minutes until wilted.
6. Season with salt and pepper to taste, and a squeeze of fresh lemon juice for brightness if desired.
7. Serve warm.

This lentil and spinach soup offers a plant-based alternative that’s both protein-packed and low in calories. The lentils provide an ample amount of protein and fiber, while spinach adds a host of nutrients without contributing to the calorie count. The earthy spices add complexity to the flavor, making it a fulfilling and tasty option for anyone looking for a light yet satisfying meal. It’s perfect for vegans, vegetarians, or anyone trying to incorporate more plant-based meals into their diet.

Turkey and Kale Protein Soup

This turkey and kale soup is an ideal choice for anyone looking to increase their protein intake with a low-calorie, nutrient-dense dish. Ground turkey provides lean protein, while kale, one of the healthiest leafy greens, adds essential vitamins and minerals. The soup’s savory broth and a touch of spice make it a delicious, fulfilling option for a post-workout meal or a cozy dinner.

Ingredients:

• 1 lb ground turkey (lean)
• 1 onion, diced
• 2 cloves garlic, minced
• 1 cup carrots, diced
• 1 cup celery, chopped
• 4 cups low-sodium chicken broth
• 2 cups kale, chopped
• 1 tsp paprika
• 1/2 tsp red pepper flakes (optional)
• Salt and pepper to taste
• 1 tbsp olive oil

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the ground turkey and cook, breaking it apart with a spoon, until browned and cooked through.
2. Add the onion and garlic, cooking for 2-3 minutes until softened.
3. Stir in the carrots and celery, cooking for another 5 minutes.
4. Pour in the chicken broth, and bring to a simmer. Let it cook for 15-20 minutes to soften the vegetables.
5. Add the kale and continue to simmer for an additional 5-7 minutes until the kale is tender.
6. Season with paprika, red pepper flakes (if using), salt, and pepper to taste.
7. Serve hot.

This turkey and kale soup is a fantastic way to enjoy a high-protein meal that’s also low in calories. Ground turkey offers a lean source of protein, while kale provides a wealth of vitamins, minerals, and antioxidants. The soup is full of flavor, thanks to the combination of spices and the savory broth. It’s an excellent meal option for anyone looking to stay on track with their health goals while enjoying a hearty and satisfying dish. This soup is perfect for meal prepping and can be enjoyed throughout the week.

Beef and Cabbage Protein Soup

This beef and cabbage soup is a delicious, low-calorie option that’s high in protein. The lean ground beef provides ample protein without adding unnecessary calories, while cabbage offers fiber and essential nutrients. The soup is full of flavor, thanks to the savory broth and subtle spices. It’s a great comfort food that keeps you feeling full and satisfied.

Ingredients:

• 1 lb lean ground beef
• 1 medium onion, diced
• 2 cloves garlic, minced
• 4 cups beef broth (low-sodium)
• 1/2 small head of cabbage, shredded
• 2 carrots, sliced
• 1 tsp dried basil
• 1/2 tsp dried oregano
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Instructions:

1. In a large pot, cook the ground beef over medium heat until browned, breaking it apart as it cooks.
2. Add the onion and garlic, sautéing until softened, about 3 minutes.
3. Stir in the carrots, cabbage, basil, oregano, and beef broth. Bring the soup to a boil.
4. Reduce the heat and simmer for 25-30 minutes, or until the vegetables are tender and the flavors have melded together.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with fresh parsley if desired.

This beef and cabbage soup is a nutrient-dense, high-protein meal that’s both hearty and satisfying. The lean ground beef provides quality protein, while the cabbage adds fiber, making this a filling, low-calorie dish. The simple seasonings and beef broth bring a savory depth of flavor to the soup, making it perfect for any meal of the day. It’s easy to prepare and ideal for meal prepping, allowing you to enjoy a wholesome, protein-packed soup throughout the week.

Shrimp and Broccoli Protein Soup

This shrimp and broccoli soup is light yet packed with protein, making it an excellent choice for a healthy, low-calorie meal. Shrimp is an excellent source of lean protein, while broccoli contributes fiber, vitamins, and antioxidants. The broth is seasoned with subtle spices, giving the soup a flavorful and aromatic profile that perfectly complements the shrimp and vegetables.

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 1 head of broccoli, cut into florets
• 1 onion, diced
• 2 cloves garlic, minced
• 4 cups low-sodium chicken or vegetable broth
• 1 tsp lemon zest
• 1/2 tsp paprika
• Salt and pepper to taste
• 1 tbsp olive oil

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic and sauté until fragrant and softened, about 3 minutes.
2. Add the broth, lemon zest, paprika, salt, and pepper, and bring to a simmer.
3. Add the broccoli florets and cook for about 5-7 minutes, or until tender but still bright green.
4. Add the shrimp and cook for another 3-4 minutes, or until the shrimp turns pink and is fully cooked.
5. Taste and adjust seasoning as necessary.
6. Serve hot, with an optional garnish of fresh lemon wedges or herbs.

This shrimp and broccoli soup is a light yet protein-packed dish that’s full of flavor and low in calories. Shrimp is a great source of lean protein, while broccoli adds essential vitamins, fiber, and antioxidants to the soup. The bright lemon zest and paprika elevate the flavors, making this soup both fresh and satisfying. Perfect for anyone who’s looking to enjoy a filling yet low-calorie meal, this soup is quick to prepare and ideal for a healthy lunch or dinner.

Tofu and Mushroom Protein Soup

This tofu and mushroom soup is a perfect plant-based option that’s high in protein and low in calories. Silken tofu provides a smooth texture and ample protein, while mushrooms offer a meaty flavor and valuable nutrients. With its savory broth and simple ingredients, this soup is a comforting, light meal that’s both satisfying and healthy.

Ingredients:

• 1 block silken tofu, drained and cubed
• 2 cups mushrooms (shiitake, cremini, or white), sliced
• 4 cups vegetable broth (low-sodium)
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tsp soy sauce (or tamari for gluten-free)
• 1 tsp sesame oil
• 1 tsp grated ginger
• 1/2 tsp black pepper
• Fresh cilantro or green onions for garnish (optional)

Instructions:

1. In a large pot, heat sesame oil over medium heat. Add the onion and garlic and cook until softened, about 3-4 minutes.
2. Add the mushrooms and cook until they release their moisture and begin to brown, about 5 minutes.
3. Stir in the ginger and soy sauce, cooking for another minute.
4. Pour in the vegetable broth and bring to a simmer.
5. Add the tofu cubes and continue to simmer for 10-15 minutes, allowing the flavors to meld together.
6. Season with black pepper and adjust the seasoning as needed.
7. Serve hot, garnished with fresh cilantro or green onions if desired.

This tofu and mushroom soup is a light yet satisfying option for those looking for a protein-rich, low-calorie meal. The tofu provides a smooth, protein-packed base, while the mushrooms add an earthy depth of flavor. The ginger and soy sauce give the soup a savory and aromatic profile. It’s a great choice for those following a plant-based or vegetarian diet, offering a filling yet light dish that’s easy to make and perfect for any occasion.

White Bean and Kale Protein Soup

This white bean and kale soup is an excellent combination of plant-based protein and low-calorie ingredients, providing a hearty and filling meal. The white beans deliver ample protein and fiber, while kale brings a wealth of nutrients, including iron, calcium, and vitamins A and C. The broth is savory and satisfying, making this soup a great option for a healthy lunch or dinner.

Ingredients:

• 2 cups canned white beans, drained and rinsed (or 1 ½ cups dried beans, cooked)
• 4 cups vegetable broth (low-sodium)
• 1 onion, diced
• 2 cloves garlic, minced
• 2 cups kale, chopped
• 2 carrots, diced
• 1 tsp dried rosemary
• 1 tsp dried thyme
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the onion and garlic and sauté until fragrant and softened, about 3-4 minutes.
2. Add the carrots, rosemary, and thyme. Cook for 5 minutes, stirring occasionally.
3. Pour in the vegetable broth, bring to a boil, and reduce the heat to a simmer. Let it cook for 10-15 minutes until the vegetables are tender.
4. Stir in the white beans and kale and cook for an additional 5 minutes, until the kale wilts.
5. Season with salt and pepper to taste.
6. Serve hot, with a drizzle of olive oil if desired.

This white bean and kale soup is a perfect balance of protein, fiber, and essential nutrients. The white beans are a great source of plant-based protein, and the kale adds a variety of vitamins and minerals, all while keeping the soup light and low in calories. The savory broth and aromatic herbs make this soup deliciously comforting, making it a wonderful meal for anyone looking to maintain a healthy diet without sacrificing flavor.

Spicy Chicken and Avocado Protein Soup

This spicy chicken and avocado soup offers a high-protein, low-calorie option that’s bursting with flavor. Lean chicken breast provides the necessary protein while avocado adds healthy fats, making the soup creamy and satisfying. A touch of spice from chili peppers and seasonings gives this soup an extra kick, making it a perfect meal for anyone looking to add some excitement to their healthy eating plan.

Ingredients:

• 1 lb skinless, boneless chicken breast, cubed
• 1 avocado, diced
• 1 onion, diced
• 2 cloves garlic, minced
• 2 cups tomatoes, diced (or 1 can diced tomatoes)
• 4 cups low-sodium chicken broth
• 1 jalapeño, minced (optional for extra heat)
• 1 tsp cumin
• 1 tsp paprika
• 1/2 tsp chili powder
• Salt and pepper to taste
• Fresh cilantro for garnish (optional)

Instructions:

1. In a large pot, sauté the onion and garlic over medium heat until softened, about 3-4 minutes.
2. Add the cubed chicken breast and cook until browned on all sides, about 5-7 minutes.
3. Stir in the diced tomatoes, cumin, paprika, chili powder, and chicken broth. Bring the soup to a boil.
4. Reduce the heat and let it simmer for 15-20 minutes until the chicken is fully cooked and the flavors meld together.
5. Stir in the diced avocado just before serving and cook for 2-3 minutes until the avocado softens but stays intact.
6. Season with salt and pepper to taste and garnish with fresh cilantro.
7. Serve hot.

This spicy chicken and avocado soup is a great way to enjoy a high-protein, low-calorie meal with a rich and creamy texture. The chicken provides lean protein while avocado adds healthy fats and a creamy mouthfeel, making this soup both filling and satisfying. The spices and heat bring out bold flavors that make this soup truly memorable. Whether you’re looking for a post-workout meal or a flavorful dinner, this soup is sure to please.

Butternut Squash and Turkey Protein Soup

This butternut squash and turkey soup is a comforting, protein-packed dish that’s also low in calories. Ground turkey offers lean protein, while the naturally sweet butternut squash adds a creamy texture and plenty of vitamins. The combination of savory turkey and the sweetness of the squash makes this soup both hearty and flavorful, perfect for any time of the year.

Ingredients:

• 1 lb ground turkey (lean)
• 4 cups butternut squash, peeled and diced
• 1 onion, diced
• 2 cloves garlic, minced
• 4 cups low-sodium chicken broth
• 1 tsp ground sage
• 1/2 tsp cinnamon
• Salt and pepper to taste
• 1 tbsp olive oil

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the ground turkey and cook, breaking it apart with a spoon, until browned.
2. Add the onion and garlic and cook for 2-3 minutes until softened.
3. Stir in the diced butternut squash, sage, cinnamon, and chicken broth. Bring to a boil, then reduce the heat to simmer.
4. Let the soup cook for 25-30 minutes, until the squash is tender.
5. Use an immersion blender to puree the soup until smooth, or transfer it to a blender in batches.
6. Season with salt and pepper to taste.
7. Serve hot, garnished with fresh herbs if desired.

This butternut squash and turkey soup is a perfect fall or winter meal, offering a delicious mix of protein, fiber, and vitamins. The lean turkey provides the necessary protein, while the butternut squash gives the soup a velvety texture and a natural sweetness. The subtle warmth from the sage and cinnamon makes this soup wonderfully aromatic and comforting. It’s a filling, low-calorie option that will leave you satisfied without overindulging.

Spinach and Chickpea Protein Soup

This spinach and chickpea soup is a healthy, high-protein, and low-calorie option that’s both filling and delicious. Chickpeas provide plant-based protein, while spinach adds fiber, vitamins, and minerals. The soup’s hearty texture comes from the chickpeas and spinach, and it’s seasoned with garlic and cumin for a savory, comforting flavor. This is a great choice for a light lunch or dinner.

Ingredients:

• 2 cups canned chickpeas, drained and rinsed (or 1 ½ cups dried chickpeas, cooked)
• 4 cups vegetable broth (low-sodium)
• 2 cups fresh spinach, chopped
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tsp ground cumin
• 1/2 tsp ground turmeric
• 1 tbsp olive oil
• Salt and pepper to taste
• Fresh lemon juice (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, cooking until softened, about 3-4 minutes.
2. Stir in the cumin and turmeric, allowing the spices to toast for about 1 minute.
3. Add the vegetable broth and chickpeas, bringing the soup to a boil. Reduce the heat and let it simmer for 15-20 minutes.
4. Stir in the chopped spinach and cook for an additional 5 minutes until wilted.
5. Season with salt and pepper to taste and add a squeeze of lemon juice for brightness if desired.
6. Serve hot.

This spinach and chickpea soup is an easy-to-make, nutritious meal that’s rich in plant-based protein and low in calories. The chickpeas provide a substantial protein boost, while spinach adds essential nutrients like iron and fiber. The cumin and turmeric give the soup an aromatic, earthy flavor that complements the ingredients perfectly. This soup is ideal for vegans, vegetarians, or anyone looking to add more plant-based meals to their diet without compromising on taste or satisfaction.

Zucchini and Ground Turkey Protein Soup

This zucchini and ground turkey soup is a lean, high-protein option that’s perfect for those looking for a low-calorie yet satisfying meal. Ground turkey provides lean protein, while zucchini adds bulk and nutrients without extra calories. The broth is light but savory, flavored with garlic, herbs, and a touch of lemon for a refreshing finish. It’s an easy-to-make soup that’s perfect for meal prep.

Ingredients:

• 1 lb ground turkey (lean)
• 2 medium zucchinis, diced
• 1 onion, diced
• 2 cloves garlic, minced
• 4 cups low-sodium chicken broth
• 1 tsp dried oregano
• 1 tsp dried basil
• 1/2 tsp lemon zest
• Salt and pepper to taste
• 1 tbsp olive oil

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the ground turkey, breaking it up with a spoon as it cooks, until browned.
2. Add the onion and garlic, cooking for about 3 minutes until softened.
3. Stir in the diced zucchini, oregano, and basil. Cook for 5 minutes, stirring occasionally.
4. Pour in the chicken broth and bring to a boil. Reduce the heat and simmer for 15-20 minutes, allowing the flavors to meld.
5. Add the lemon zest and season with salt and pepper to taste.
6. Serve hot.

This zucchini and ground turkey soup is a light, yet protein-rich dish that’s perfect for a quick and healthy meal. Ground turkey provides lean protein, and the zucchini adds a burst of nutrients with minimal calories. The broth is savory, while the lemon zest gives it a refreshing lift. This soup is not only easy to prepare but also makes for a great meal prep option, allowing you to enjoy a healthy, satisfying meal throughout the week.

Salmon and Asparagus Protein Soup

This salmon and asparagus soup is a rich, protein-packed meal that’s low in calories and full of healthy omega-3 fatty acids. The tender salmon adds protein, while asparagus offers fiber, vitamins, and antioxidants. The broth is light but flavorful, with fresh herbs and a touch of lemon for added brightness. This is an excellent soup for those who want to enjoy a gourmet, healthy meal without spending hours in the kitchen.

Ingredients:

• 1 lb salmon fillets, skinless and boneless, cut into chunks
• 1 bunch asparagus, trimmed and cut into pieces
• 1 onion, diced
• 2 cloves garlic, minced
• 4 cups low-sodium chicken or vegetable broth
• 1 tsp fresh dill or dried dill
• 1/2 tsp ground black pepper
• 1 tbsp olive oil
• Juice of 1 lemon

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, cooking until softened, about 3-4 minutes.
2. Add the asparagus pieces and cook for another 5 minutes, allowing them to soften slightly.
3. Pour in the chicken or vegetable broth, bringing the soup to a boil. Reduce the heat and let it simmer for 10 minutes.
4. Add the salmon chunks, dill, and pepper, cooking for another 5-7 minutes, until the salmon is cooked through.
5. Stir in the lemon juice and season with additional salt and pepper if needed.
6. Serve hot, garnished with extra dill if desired.

This salmon and asparagus soup is a high-protein, low-calorie meal that’s full of flavor and healthy fats. The salmon provides omega-3 fatty acids and lean protein, while the asparagus adds essential vitamins and antioxidants. The broth is light and savory, with a burst of freshness from the lemon. This soup is perfect for a quick weeknight dinner or a healthy lunch, offering a delicious and nutritious meal that’s easy to prepare. It’s a gourmet option that’s sure to impress while keeping your health goals on track.

Turkey and Sweet Potato Protein Soup

This turkey and sweet potato soup is a hearty, high-protein, low-calorie meal that’s perfect for fall or winter. Ground turkey offers lean protein, while sweet potatoes add a creamy texture and a natural sweetness. The soup is packed with nutrients and is a great way to fuel your body with fiber, vitamins, and antioxidants. The combination of savory turkey and sweet potatoes makes it both filling and flavorful.

Ingredients:

• 1 lb ground turkey (lean)
• 2 medium sweet potatoes, peeled and diced
• 1 onion, diced
• 2 cloves garlic, minced
• 4 cups low-sodium chicken broth
• 1 tsp ground cumin
• 1/2 tsp ground cinnamon
• Salt and pepper to taste
• 1 tbsp olive oil
• Fresh parsley for garnish (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the ground turkey and cook until browned, breaking it up into small pieces.
2. Add the onion and garlic, sautéing for about 3 minutes until softened.
3. Stir in the diced sweet potatoes, cumin, cinnamon, salt, and pepper. Cook for 5 minutes, stirring occasionally.
4. Pour in the chicken broth and bring to a boil. Reduce the heat and simmer for 20-25 minutes, or until the sweet potatoes are tender.
5. Taste and adjust seasoning if needed.
6. Serve hot, garnished with fresh parsley.

This turkey and sweet potato soup is a nutritious, high-protein meal that’s both filling and satisfying. The lean turkey provides quality protein, while sweet potatoes offer fiber and antioxidants. The warming spices like cumin and cinnamon give the soup an aromatic, comforting flavor, making it perfect for cooler weather. It’s a healthy, low-calorie dish that can be easily prepared and enjoyed for lunch or dinner.

Lentil and Spinach Protein Soup

This lentil and spinach soup is a great plant-based, high-protein option that’s also low in calories. Lentils are rich in protein and fiber, while spinach adds essential vitamins and minerals. The soup is made with simple ingredients and seasoned with garlic and cumin for an aromatic and flavorful dish. It’s a filling meal that can be enjoyed by vegetarians, vegans, or anyone looking for a nutritious, low-calorie option.

Ingredients:

• 1 cup dry lentils, rinsed
• 4 cups vegetable broth (low-sodium)
• 2 cups fresh spinach, chopped
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tsp ground cumin
• 1/2 tsp turmeric
• Salt and pepper to taste
• 1 tbsp olive oil

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, sautéing until softened, about 3-4 minutes.
2. Stir in the cumin and turmeric, cooking for 1 minute to release the flavors.
3. Add the lentils and vegetable broth, bringing the soup to a boil.
4. Reduce the heat and simmer for 25-30 minutes, or until the lentils are tender.
5. Stir in the spinach and cook for an additional 5 minutes until wilted.
6. Season with salt and pepper to taste.
7. Serve hot.

This lentil and spinach soup is an excellent, nutrient-dense meal that’s packed with protein and fiber while remaining low in calories. Lentils provide a hearty base with a solid protein punch, while spinach adds a boost of vitamins and minerals. The cumin and turmeric enhance the flavors, making this soup both savory and satisfying. It’s perfect for meal prepping and can be enjoyed as a light lunch or dinner that won’t weigh you down.

Chicken, Kale, and White Bean Protein Soup

This chicken, kale, and white bean soup is a high-protein, low-calorie option that’s both nutritious and satisfying. Chicken breast provides lean protein, while kale adds vitamins and antioxidants. The white beans bring in fiber, making the soup hearty and filling. With its savory broth, herbs, and a touch of lemon, this soup is perfect for a wholesome, light meal.

Ingredients:

• 1 lb skinless, boneless chicken breast, cubed
• 2 cups kale, chopped
• 1 can white beans, drained and rinsed (or 1 ½ cups cooked beans)
• 1 onion, diced
• 2 cloves garlic, minced
• 4 cups low-sodium chicken broth
• 1 tsp dried thyme
• 1 tsp dried rosemary
• 1 tbsp olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the cubed chicken breast and cook until browned on all sides.
2. Add the onion and garlic, cooking for about 3-4 minutes until softened.
3. Stir in the white beans, thyme, rosemary, and chicken broth. Bring the soup to a boil.
4. Reduce the heat and simmer for 15-20 minutes, allowing the flavors to meld together.
5. Add the chopped kale and cook for an additional 5 minutes until wilted.
6. Stir in the lemon juice and season with salt and pepper to taste.
7. Serve hot.

This chicken, kale, and white bean soup is a flavorful and filling meal that’s packed with protein and nutrients. The lean chicken provides ample protein, while kale adds valuable vitamins and antioxidants. The white beans help to thicken the soup and provide fiber, making it a hearty option that keeps you full. The herbs and lemon juice bring out the savory flavors, making this soup a satisfying and nutritious choice for lunch or dinner.

Note: More recipes are coming soon