11 Low Calorie High Protein Soups You Can Enjoy Guilt-Free, Gluten-Free, and Dairy-Free 🥗

Did someone say guilt-free soup?

Imagine diving into a bowl of rich, creamy soup without the guilt of calories dancing on your conscience. Sounds dreamy, right? Well, you’re in for a treat! These 11 low calorie, high protein soups are not just a feast for your taste buds but also incredibly simple to whip up—perfect for any home cook. Each spoonful promises to be both hearty and nourishing, so you might just want to have seconds!

Why make these soups?

There’s nothing better than coming home to a warm bowl of soup that’s both satisfying and good for you. Here’s why you’ll love these recipes:

• Quick and Easy: Who has time for complicated dishes? These soups come together in no time.
• Healthy & Filling: Packed with protein and flavor, they’ll keep you full without adding extra calories to your day.
• Family-Friendly: These recipes are so delicious, even the pickiest eaters will ask for more!

Ingredients

You don’t need fancy stuff — just these basics!

• Chicken or vegetable broth
• Variety of vegetables (spinach, carrots, etc.)
• High-protein sources (beans, lentils, or chicken if you like)
• Herbs and spices (think garlic, onion, and your favorites)
• Optional toppings (avocado, fresh herbs, or a sprinkle of seeds)

Directions

Let’s keep it simple with easy steps:

1. Sauté your aromatics. Start with garlic and onions until fragrant.
2. Add veggies. Toss in your chopped vegetables and stir for a few minutes.
3. Pour the broth. Add your broth of choice and bring it to a gentle simmer.
4. Stir in protein. Add your high-protein ingredient and let it cook until everything’s tender.
5. Season to taste. Adjust the salt, pepper, and seasonings as needed!
6. Serve hot! Ladle into bowls and add optional toppings for a finishing touch.

How to make 11 Low Calorie High Protein Soups You Can Enjoy Guilt-Free, Gluten-Free, and Dairy-Free 🥗 (Overview)

Making these soups is as easy as pie (or should I say "soup"?). Start with sautéing your base ingredients, then add in your veggies, broth, and protein. Don’t skip toasting the garlic—seriously, it makes all the difference! Let everything simmer until the flavors meld together perfectly. Voila, you’re all set for a cozy meal!

How to serve 11 Low Calorie High Protein Soups You Can Enjoy Guilt-Free, Gluten-Free, and Dairy-Free 🥗

Serving these soups is where you can get creative! Consider:

• Adding a dash of citrus for brightness, like a squeeze of lemon or lime.
• Tossing in some fresh herbs for a punch of flavor and color—basil, cilantro, or parsley do wonders.
• Pairing with a crunchy side salad for a delightful contrast of textures.

Just picture it: a vibrant bowl of soup, garnished with a sprinkle of seeds, steam rising, warmth enveloping you—it’s the ultimate comfort food!

How to store 11 Low Calorie High Protein Soups You Can Enjoy Guilt-Free, Gluten-Free, and Dairy-Free 🥗

Want to save some for later? No problem! Store these soups in an airtight container in the fridge for up to 4-5 days. If you want to keep them even longer, freeze in portions for 3 months. Just remember to label them, so you don’t end up with a surprise soup mystery later! Reheat on the stove or in the microwave until piping hot.

Tips to make 11 Low Calorie High Protein Soups You Can Enjoy Guilt-Free, Gluten-Free, and Dairy-Free 🥗

Here are some quick insider tricks that’ll elevate your soup game:

• Texture matters! For a creamy soup, blend part of it after cooking for a delightful texture.
• Experiment with spices to switch up flavors—think curry powder or smoked paprika for a twist!
• Don’t fear the frozen veggies—they’re just as nutritious and super convenient.

Variation

Feeling adventurous? Try these variations:

• Go Vegan: Swap out chicken broth for vegetable broth and opt for beans or tofu as your protein source.
• Herb it Up: Change up the herbs based on the season—thyme in spring, sage in fall.
• Spicy Kick: Add some chili powder or hot sauce if you love a bit of heat!

FAQs

Can I make these soups in advance?

Absolutely! Just store them in airtight containers, and they’ll last in the fridge for several days and freeze well for months.

What can I use instead of chicken broth?

Vegetable broth works perfectly, or you can make your own for an extra flavor boost.

How do I thicken my soup without dairy?

Try adding blended beans or lentils. They’re packed with protein and will give your soup a nice texture!

📌 Pin this recipe for your next cozy dinner night!

11 Low Calorie High Protein Soups

A delicious collection of soups that are low in calories but high in protein, perfect for a healthy and satisfying meal.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings: 4 servings

Course: Dinner, Soup

Cuisine: Comfort Food, Healthy

Calories: 200

Ingredients Method Notes

Ingredients

  

Base Ingredients

• 4 cups Chicken or vegetable broth Choose based on dietary preference.
• 2 cups Variety of vegetables (spinach, carrots, etc.) Chopped into bite-sized pieces.
• 1 cup High-protein sources (beans, lentils, or chicken) Use cooked beans or lentils for convenience.
• 2 tablespoons Herbs and spices (garlic, onion, your favorites) Adjust quantities based on preference.

Optional Toppings

• 1 avocado Avocado Diced, for garnish.
• 1/4 cup Fresh herbs Basil, cilantro, or parsley.
• 2 tablespoons Seeds For a crunchy topping.

Method

 

Preparation

1. Sauté garlic and onions until fragrant.
2. Add chopped vegetables and stir for a few minutes.
3. Pour in the broth of choice and bring to a gentle simmer.

Cooking

1. Stir in the high-protein ingredient and let cook until tender.
2. Season with salt, pepper, and any additional seasonings as needed.
3. Serve hot, ladling into bowls and adding optional toppings.

Notes

Store leftover soups in airtight containers for up to 4-5 days in the fridge, or freeze portions for up to 3 months. Reheat until piping hot before serving.