This high-protein weight loss soup is a satisfying and nourishing meal that combines lean meat, a variety of vegetables, and flavorful seasonings in a rich, comforting broth. It’s designed to be hearty enough for dinner yet light enough to support weight-loss goals. The blend of protein and fiber helps you feel full longer while providing plenty of nutrients your body needs.
The recipe is flexible and easy to prepare, making it ideal for meal prep or weeknight dinners. Loaded with colorful vegetables, lean ground turkey or chicken, and aromatic herbs, it brings together wholesome ingredients in a way that’s both delicious and supportive of a healthy eating routine.
Equipment
- Large soup pot
- Sharp knife
- Cutting board
- Wooden spoon
- Measuring spoons & cups
Ingredients
- 4 tablespoons avocado oil
- 2 large yellow onions, chopped
- 4 teaspoons minced garlic
- 4 pounds ground turkey or chicken
- 4 tablespoons Italian seasoning
- 4 teaspoons sea salt (adjust to taste)
- 2 teaspoons garlic powder
- 2 teaspoons paprika
- ½ teaspoon cayenne pepper (optional)
- 16 cups chicken broth
- 4 cups carrots, peeled and chopped
- 2 cups celery, chopped
- 2 cups green beans, cut into 2-inch pieces
- 4 cups sweet potatoes, peeled and cubed
- 3 cups shredded cabbage
- 2 cans (28 oz each) diced tomatoes
- 2 cans (14.5 oz each) chickpeas, drained and rinsed
- 2–3 cups zucchini, quartered
- Optional: juice of 1 lemon
- Optional: 1 teaspoon turmeric
- Optional: fresh parsley or thyme for garnish
instructions
- Heat the avocado oil in a large soup pot over medium heat until it shimmers.
- Add the chopped onions and minced garlic and sauté for 3–4 minutes until the onions soften and become translucent.
- Add the ground turkey or chicken, breaking it up with a spoon, and cook until it’s no longer pink (about 5–7 minutes).
- Sprinkle in the Italian seasoning, sea salt, garlic powder, paprika, and cayenne pepper. Stir so the meat is evenly coated with the spices.
- Pour the chicken broth into the pot and stir to combine.
- Add the carrots, celery, green beans, sweet potatoes, and shredded cabbage. Mix well so the vegetables are submerged in the broth.
- Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for about 20 minutes until the vegetables start to soften.
- Stir in the chickpeas and zucchini. Simmer for another 10–15 minutes until all the vegetables are tender.
- If using, stir in the lemon juice and turmeric for extra brightness and flavor. Adjust seasoning to taste.
- Serve hot, garnished with fresh parsley or thyme if desired.
Recipe Info
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Servings: 8
- Cuisine: American
- Course: Main / Soup
How to store
- Refrigerator: Store leftovers in airtight containers for up to 4–5 days.
- Freezer: Cool completely, then freeze in portions for up to 3 months.
- Reheating: Warm on the stovetop over low-medium heat; add a splash of broth or water if needed to loosen the soup.
what not to do
- Don’t skip sautéing the onions and garlic—this builds the base flavor.
- Avoid overcooking the vegetables; they should be tender but not mushy.
- Don’t add too much salt at once—adjust to taste near the end.
Tips & Variations
- For a spicier version, increase the cayenne or add chopped jalapeños.
- Swap ground turkey for ground chicken, lean beef, or a plant-based protein.
- Add bell peppers, kale, spinach, or other veggies you love.
- Use vegetable broth instead of chicken broth for a vegetarian version.
- Top with avocado slices or a sprinkle of Parmesan for extra richness.
Approximate Nutrition (per serving)
- Calories: ~320 kcal
- Protein: ~28–32 g
- Fat: ~10–14 g
- Carbohydrates: ~30–35 g
- Fiber: ~7–9 g
- Sugar: ~8–12 g
(Estimates based on typical ingredient values.)
Ingredients
Method
- Heat the avocado oil in a large soup pot over medium heat until it shimmers.
- Add the chopped onions and minced garlic and sauté for 3–4 minutes until the onions soften and become translucent.
- Add the ground turkey or chicken, breaking it up with a spoon, and cook until it’s no longer pink (about 5–7 minutes).
- Sprinkle in the Italian seasoning, sea salt, garlic powder, paprika, and cayenne pepper. Stir so the meat is evenly coated with the spices.
- Pour the chicken broth into the pot and stir to combine.
- Add the carrots, celery, green beans, sweet potatoes, and shredded cabbage. Mix well so the vegetables are submerged in the broth.
- Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for about 20 minutes until the vegetables start to soften.
- Stir in the chickpeas and zucchini. Simmer for another 10–15 minutes until all the vegetables are tender.
- If using, stir in the lemon juice and turmeric for extra brightness and flavor. Adjust seasoning to taste.
- Serve hot, garnished with fresh parsley or thyme if desired.
Notes
- Protein: ~28–32 g
- Fat: ~10–14 g
- Carbohydrates: ~30–35 g
- Fiber: ~7–9 g
- Sugar: ~8–12 g
Conclusion
This high-protein weight loss soup is a flavorful way to support a balanced eating plan without feeling deprived. With a satisfying mix of lean protein and nutrient-packed vegetables, it keeps you full and energized while keeping calories in check. Easy to make and great for leftovers, it’s a practical choice for anyone looking to enjoy wholesome meals on a healthy journey.
FAQs
- Can I use ground beef instead of turkey/chicken?
Yes, just choose lean ground beef if possible. - Is this soup good for meal prep?
Absolutely — it freezes well and reheats easily. - Can I make it vegetarian?
Yes — swap broth for vegetable broth and use plant protein instead of meat. - How can I make it spicier?
Add more cayenne, paprika, or diced chili peppers. - What if I don’t have zucchini?
You can substitute with squash or extra green beans. - Is this suitable for freezing?
Yes — portion and freeze for up to 3 months.
