Description

A comforting collection of 11 easy-to-make high-protein, low-carb soups designed to warm you up while keeping your meals healthy and satisfying. Featuring a variety of wholesome ingredients like shredded chicken, ground beef or sausage, fresh vegetables, and creamy cheese, these soups are perfect for quick weeknight dinners or meal prepping. Each recipe balances rich flavors with nutritious components to support a low-carb lifestyle without compromising on taste.

Ingredients

Scale

Protein

2 cups Chicken (Shredded) (Use rotisserie chicken for convenience)
1 lb Ground Beef or Sausage (Substitute with ground turkey for a leaner option)
2 large Eggs (Silken tofu can be a plant-based substitution)

Liquids

4 cups Broth (Chicken or Vegetable) (Homemade broth is recommended)

Dairy & Alternatives

8 oz Cream Cheese (Greek yogurt can be a lower-calorie alternative)
1 cup Cheese (Parmesan or Cheddar) (Nutritional yeast can be used for a dairy-free option)

Vegetables

2 cups Vegetables (Broccoli, Cauliflower, Peppers, Spinach) (Fresh or frozen options can be used)

Seasonings

2 tbsp Spices & Herbs (Includes Italian seasoning, taco seasoning, garlic, and onion)

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Instructions

Prepare Protein: Begin by shredding the rotisserie chicken or browning the ground beef or sausage in a skillet over medium heat until fully cooked. Drain excess fat if necessary.
Cook Vegetables: In a large pot, sauté the chosen vegetables (broccoli, cauliflower, peppers, spinach) with the spices and herbs until tender, about 5-7 minutes to release their flavors.
Add Broth and Simmer: Pour in the chicken or vegetable broth and bring the mixture to a gentle simmer over medium heat, allowing the flavors to meld for approximately 10 minutes.
Incorporate Cream Cheese and Cheese: Reduce heat to low and whisk in the cream cheese until melted and fully combined. Stir in the Parmesan or cheddar cheese until smooth and creamy.
Add Eggs for Thickness and Protein: Beat the eggs lightly and temper them by slowly mixing in a bit of the hot soup broth, then gradually stir the egg mixture back into the soup pot to thicken, stirring constantly to prevent curdling.
Combine Protein and Adjust Seasoning: Add the shredded chicken or browned ground meat into the soup. Adjust seasoning with additional spices or salt and pepper to taste.
Final Simmer and Serve: Allow the soup to cook on low for another 5 minutes to ensure thorough heating and flavor melding. Serve warm, optionally garnished with fresh herbs or extra cheese.

Notes

Use rotisserie chicken for a quick and convenient protein option.
Substitute ground turkey for a leaner protein variant.
Greek yogurt or silken tofu can be used as lower-calorie or plant-based dairy alternatives.
Fresh or frozen vegetables both work well depending on availability.
Adjust spices to your preference for varying flavor profiles.
Be sure to temper eggs slowly to avoid scrambling in the soup.
Homemade broth enhances flavor but store-bought broth can be used in a pinch.