Soups are not only a warming meal, but also a great way to eat more vegetables in winter. But sometimes a soup may not be filling enough, especially if it doesn't contain enough protein. These high protein soups and stews will keep you fuller for longer and help you lose weight. Whether you're following a vegan diet or a protein diet, you're guaranteed to find the perfect recipe to suit your tastes.
Clear high protein soup with keto mug cake
Bone broth can help boost your gut health and incorporate more collagen into your diet. If you use store-bought beef bone broth, pay attention to the protein content listed on the packaging. Choose a product that provides 5-10 proteins per serving. Combined with a mug cake made from flaxseed, egg and almond flour, a bowl of soup will provide a whopping 28 grams of protein. If the clear soups aren't your thing, you can also add your favorite vegetables like zucchini, mushrooms, or kale.
Ingredients for 1 serving:
For the mug cake:
3 tablespoons almond flour
1 tablespoon flaxseed meal (ground flaxseed)
1 tablespoon Parmesan cheese
1 large egg
For the soup:
250 ml high protein bone broth
1/8 teaspoon cayenne pepper
1/8 teaspoon onion powder
2 teaspoons olive oil
Salt and pepper to taste
For poaching:
1 large egg
Salt
2 tbsp white wine vinegar
Per serving: 435 calories, 28 g protein, 34 g fat, 11 g carbs, 5 g fiber, 6 g net carbs
preparation:
1. Put all the ingredients for the mug cake in a bowl and mix well until a dough forms.
2. Microwave for 1 minute and 30 seconds until 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 let the broth cook for another 5 minutes.
4. Pour enough water into a deep pot and bring it to the boil. As soon as it boils, add the vinegar. Reduce the heat so that the water is boiling.
5. Break an egg into a small bowl. Using a rubber spatula, stir the water vigorously to form a swirl. Quickly pour the egg into the swirling liquid and cook until the egg white is partially set, 2-3 minutes.
6. To serve, place the mug cake in a larger bowl and drizzle olive oil over it. 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 toothese recipes for microwave mug cakesview.
High protein broccoli soup (vegan, dairy-free)
Creamy, healthy, vegan broccoli cheese soup that contains no milk or cheese?! Yes, that is possible! This protein-rich soup tastes and looks like classic broccoli cheese soup. But with a few small adjustments, it becomes dairy-free, low-carb, gluten-free, high protein (with 12.7g per serving!) and high in fiber (with 7g per serving). The secret to this creamy, vegan soup is: chickpea flour! If 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 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; 1.8g fat; 22.9g carbohydrates; 7.5g fiber
- Cut off the broccoli florets and use the stems for another purpose. Chop the florets finely and set aside.
- In a medium bowl, whisk together the chickpea flour and 1.5 cups (350 ml) water until smooth. Add the nutritional yeast, tomato paste, onion powder, 1/2 teaspoon salt, and 1/8 teaspoon pepper.
- Place the chickpea mixture and remaining water in a large saucepan and stir until smooth. Bring to a boil over high heat, stirring constantly.
- Reduce heat to medium-low and cook, stirring occasionally, until thickened, 4 to 6 minutes. Stir in the mustard.
- Add the broccoli florets to the soup, cover and reduce the heat to low. Cook another 6 to 7 minutes until the broccoli is tender. Add the lemon juice and season the soup with salt and pepper.
- Ladle into bowls and serve!
By the way, you can find more recipes with chickpea flourin this article.
Low carb Vietnamese Pho soup
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 whopping 24g of protein. It is a wonderfully tasty protein soup that you can eat during your low-carb diet without feeling guilty. By usingShirataki-NudelnThe carbohydrate count is reduced to just 3 g net carbohydrates.
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 sirloin steak of beef, sliced very thinly
450g Shirataki noodles, rinsed
Spring onions, sliced
1/4 cup fresh coriander leaves, roughly chopped
1 lime, quartered
hot Srirachi sauce, optional
Per serving: 241 calories; 24 g protein; 9g fat; 3g net carbs; 2g fiber
preparation:
1. Place all broth ingredients in a large stockpot. Bring the broth to a boil over medium-high heat and 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 feel firm, but the beef should not be frozen through.
3. Remove the beef from the freezer and immediately slice it into very thin slices using your sharpest knife. Cut across the grain, making sure the slices are no thicker than 1.5cm. After slicing, keep the beef covered and refrigerated until ready to serve.
4. Place the shirataki noodles in a colander and rinse with warm water.
5. After the broth has simmered for 30 minutes, remove the spices with a strainer. Place the soup pot back on the stovetop. Return the broth to low heat and just below boiling point. This means you should see a decent 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 pasta between 4 serving bowls and place a few slices of raw beef on top. Arrange the beef in a single layer so the slices cook evenly in the broth.
7. Ladle the steaming broth and pour it evenly over the beef in each bowl to cook. The beef should immediately begin to brown.
8. Garnish each bowl with spring onions and cilantro and squeeze 1 quarter lime into each bowl. Have the hot sauce ready, if using.
Instant Pot Cabbage Soup with Sausage
No broth is required for this recipe because the soup base is made only from the juice of the vegetables. Briefly sautéing the sausage with peppers, onions and garlic brings out the flavor of the ingredients. After that, all you need to do is add the remaining ingredients to a pressure cooker (such as Instant Pot) and let the magic work. It's that simple. This is a really great low carb soup.
If you have oneSlow CookerTo use instead of a pressure cooker, brown the onion, garlic, and sausage in a greased skillet, then transfer to a preheated crockpot. Cook on low for 4-6 hours or 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 garlic cloves, minced
1 small red onion, chopped (60 g)
1 pepper, diced (120 g)
4 smoked Italian sausages, sliced (400g)
1 medium cabbage, sliced (600g)
1 can diced tomatoes (410 g)
1 cup tomato puree (120 g)
2 cups grated mozzarella (226 g)
Per serving (approximately 300 ml): 327 calories; 7.8g net carbs; 15.7 g protein; 25g fat
1. Add the oil to the Instant Pot and set it to “Sauté”. Once hot, add the Italian seasoning, garlic, onion and pepper. Sauté until ingredients become fragrant and slightly softened, about 3 minutes.
2. Add the sausage and cook for 3 minutes until it begins to brown.
3. Add the shredded cabbage, diced tomatoes and tomato puree.
4. Add the mozzarella. Place and lock the lid and cook the mixture under high pressure for 17 minutes.
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 and orzo stew with kale
This healthy, easy soup is packed with veggies, protein, and fiber to 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
450g chicken breast, cut into 2cm pieces
1 teaspoon dried oregano and/or thyme, divided
1 ¼ teaspoons salt, divided
¾ teaspoon ground pepper, divided
2 cups chopped onions
1 cup chopped carrots
1 cup chopped celery
2 cloves of garlic, minced
1 Lorbeerblatt
1 liter unsalted chicken broth
130 g orzo pasta, preferably made from whole wheat
4 cups chopped kale
The juice of one lemon and some lemon zest
Nutritional information per serving (approximately 300 ml of soup): 245 calories; 21.1 g protein; 24.2g carbohydrates; 5.4g fiber; 7g fat
Preparation:
1. Heat 1 tablespoon oil in a large pot over medium-high heat. Add chicken and sprinkle with 1/2 teaspoon each oregano (and/or thyme), salt, and pepper. Cook, stirring occasionally, until lightly browned, 3 to 5 minutes. Remove the chicken with a slotted spoon and place it on a plate.
2. Add remaining 1 tablespoon oil, onions, carrots, and celery to skillet. Cook until vegetables are soft and lightly browned, 3 to 5 minutes. 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 simmering and cook, covered, for 5 minutes. Add the kale and chicken, including the drippings. Cook for another 5 to 8 minutes, until the orzo is tender and the 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.
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