High Protein Low Calorie Soup Recipe

If you’re on the lookout for a soup that’s both nutritious and satisfying but doesn’t weigh you down with extra calories, a high-protein, low-calorie soup might just be your perfect meal. It’s an excellent choice for those who are trying to eat clean, maintain or build muscle, or simply eat more healthily without sacrificing flavor. Whether you’re a busy professional, a fitness enthusiast, or someone who simply loves a warm, comforting bowl of soup, this recipe is your ticket to a delicious yet guilt-free indulgence.

What makes this soup stand out? It’s all about balancing the high protein content (which is key for muscle recovery and keeping you full longer) with low-calorie ingredients that won’t leave you feeling sluggish. The beauty of this soup is that it’s versatile enough to fit a variety of dietary preferences and can be easily adjusted to suit your taste buds.

So, let’s dive into this high-protein, low-calorie soup recipe and explore what makes it so great, from the ingredients to the cooking process. Plus, I’ll be sharing some expert tips to elevate this recipe and even ways to switch things up if you’re feeling adventurous.

Let’s get right into the heart of this-here’s an easy and nourishing high-protein, low-calorie soup recipe that will check all the boxes when it comes to both taste and nutrition:

Ingredients Needed

Lean chicken breast (2 skinless, boneless breasts) – Chicken is a powerhouse of lean protein and low in fat, which makes it the perfect base for a high-protein soup.
Vegetable or chicken broth (4 cups, low sodium) – A flavorful base that won’t add too many extra calories.
Chopped onions (1 medium-sized) – Adds depth to the soup and contains fiber, vitamins, and minerals.
Garlic cloves (3, minced) – Garlic is great for boosting flavor and supporting immune function.
Carrots (2 medium-sized, chopped) – A good source of beta-carotene, fiber, and antioxidants.
Celery (2 stalks, chopped) – Low in calories and provides a nice crunch and freshness to the soup.
Zucchini (1 medium, chopped) – A low-calorie veggie that’s high in water content, helping you stay hydrated and full.
Chickpeas (1 can, drained and rinsed) – A source of plant-based protein and fiber to add substance to your soup.
Spinach (2 cups, fresh) – A nutrient-dense leafy green that adds vitamins A, C, and K, as well as iron.
Black pepper (1 tsp) – A little heat for flavor without adding any calories.
Cumin (1 tsp) – For an earthy, slightly smoky flavor.
Fresh lemon juice (1 tbsp) – To brighten the soup and balance the savory flavors.

Cooking Instructions

Prep The Ingredients
- Chop the onion, garlic, carrots, celery, and zucchini. Drain and rinse the chickpeas. Set everything aside to make the cooking process smoother.
Sauté The Aromatics
- In a large pot, heat a little olive oil (or skip the oil if you want to reduce fat content further) over medium heat.
- Add the onions and garlic, sautéing for about 2-3 minutes until fragrant and softened.
Add The Vegetables
- Add the carrots, celery, and zucchini to the pot and sauté for another 5-7 minutes, stirring occasionally. This allows the vegetables to soften and release their flavors.
Simmer The Broth
- Pour in the vegetable or chicken broth and bring the soup to a boil. Once it’s boiling, lower the heat and let it simmer for 15-20 minutes, allowing the vegetables to fully soften.
Add The Chicken And Chickpeas
- Add the chicken breasts and chickpeas to the pot, stirring everything together. Let it simmer for an additional 10-12 minutes, or until the chicken is fully cooked and tender.
Shred The Chicken
- Remove the chicken breasts from the pot, shred them using two forks, and return the shredded chicken back into the soup.
Add The Spinach And Spices
- Stir in the spinach, black pepper, cumin, and lemon juice. Allow the spinach to wilt and the soup to heat through.
Final Touches
- Taste the soup and adjust seasonings if necessary. You can add a little more black pepper or lemon juice to balance the flavors.
Serve Hot
- Ladle the soup into bowls and serve immediately. Garnish with fresh herbs like cilantro or parsley, if desired.

Ingredient Insights

Now let’s break down why each ingredient in this soup not only contributes to the protein and calorie balance but also provides valuable nutrients:

Chicken breast: A go-to lean protein source, chicken breast contains all the essential amino acids your body needs to build muscle and repair tissues. It’s also low in fat and calories, making it an excellent choice for those looking to stay lean.
Chickpeas: These small legumes pack a big punch when it comes to protein and fiber. Chickpeas are a fantastic way to keep the soup filling without adding unnecessary calories. Plus, they provide a slow-burning source of energy to keep you satisfied longer.
Spinach: This leafy green is packed with iron, calcium, and magnesium, all of which play crucial roles in energy production, bone health, and muscle function. Not to mention, it’s super low-calorie and high in water content.
Vegetables (Carrots, Celery, Zucchini): These veggies are all nutrient-rich and low in calories, making them perfect for soups. Carrots offer a sweet flavor and beta-carotene, celery is high in water and fiber, and zucchini adds bulk with minimal calories.
Lemon juice: Besides the tangy kick it provides, lemon juice is rich in vitamin C, which supports your immune system and helps with the absorption of iron from plant-based sources like spinach and chickpeas.

Expert Tips

To make this soup even better, here are a few expert tips:

Make it ahead of time: Soups often taste even better the next day once the flavors have had time to meld. You can store this soup in an airtight container in the fridge for up to 4-5 days.
Add extra protein: If you’re looking to boost the protein even more, consider adding a scoop of unflavored protein powder (whey, plant-based, or collagen) directly to the soup after cooking. It won’t change the flavor but will give you an extra protein boost.
Enhance flavor: For more flavor complexity, consider adding a splash of apple cider vinegar or a dash of smoked paprika to deepen the taste without adding significant calories.
For a thicker soup: If you like your soup a little creamier, blend a portion of the soup (with the veggies and broth) before adding the chicken and chickpeas back in.

Recipe Variations

Vegetarian Version: Replace the chicken with tofu or tempeh for a plant-based option. You can also add more chickpeas for an extra boost of protein.
Spicy Kick: If you like your soups on the spicier side, add some diced jalapeños or a teaspoon of chili flakes for an added zing.
Creamy Version: Blend a portion of the soup and add a splash of coconut milk or almond milk for a creamier texture that still maintains the low-calorie nature of the soup.
Herb Boost: Throw in fresh herbs like thyme, rosemary, or basil during the simmering stage for a fragrant, aromatic twist.

Final Words

This high-protein, low-calorie soup is a fantastic way to nourish your body with wholesome ingredients that don’t break the calorie bank. The combination of lean protein, fiber-rich veggies, and a flavorful broth creates a comforting and satisfying meal that’s perfect for lunch, dinner, or even meal prep for the week.

Whether you stick to the basic recipe or get creative with variations, this soup can become a staple in your healthy eating routine. It’s customizable, easy to make, and full of nutrients that keep you feeling full and energized.

High Protein Low Calorie Soup Recipe