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Table of Contents
I wanted low-carb soups that still carry a real protein number, so I counted both for every bowl. These 27 range from 20 to 44 grams of protein and from 3 to 14 grams of net carbs.
I sorted them by carbs, lightest first. Every figure comes from USDA FoodData Central values applied to the exact amounts on each recipe card.
Start with the first group if you're watching carbs closely. For 30-gram dinners built the same way, see our high-protein dinners with 30 grams of protein.
Our Take
The USDA advises dividing large amounts of hot food into shallow containers and refrigerating leftovers within 2 hours, or within 1 hour when it is above 90°F.
Up to 6 Grams Net Carbs per Bowl
Net carbs here means total carbohydrate minus fiber, a common convention and not an official definition. These 11 bowls land at 6 grams or less, and the lowest start at 3. Most are broth-based, so the protein comes from meat, fish, and eggs and not from thickeners.
Egg Drop Soup with Chicken
Egg drop soup is one of the fastest bowls in this article, and the protein comes from two places. Six eggs make the ribbons, and thin slices of chicken breast poach right in the broth. Slice the chicken thin and it's done in about 4 minutes. For more fast bowls, our quick high-protein dinners for busy school nights work the same way.
Stir the pot in one direction before you pour, then trickle the eggs in and leave them alone for 30 seconds. Stir early and you'll get cloudy broth with scrambled bits. I'd resist the urge. Hold a gentle simmer for a minute afterward so the eggs reach 160°F, the USDA number for egg dishes.
The nutrition: About 30 g protein and 3 g net carbs per bowl (1 of 4 bowls).
Lobster in Garlic Brodo
The nutrition: One bowl, which is 1 of 4, has about 23 g protein and 3 g net carbs.
Lobster is the priciest protein on this list, so I keep the soup plain and let the meat show up. The broth gets one shallot and three cloves of garlic, nothing else. A spoon of herb oil on top does the seasoning.
Poach the meat for 3 to 4 minutes, until it turns opaque and firm at 145°F. Longer and it'll go rubbery. If you buy tails, thaw them in the refrigerator, shell them, and weigh the raw meat before you start.
Buffalo Chicken Soup
Buffalo flavor works in soup because cream cheese tames the hot sauce. I'd start with the third of a cup on the card, taste it, and add more only at the end, since hot sauces vary a lot in heat from brand to brand.
The nutrition: Each of the 4 bowls comes to about 32 g protein and 4 g net carbs.
Poach the chicken breasts whole, then shred them. That keeps the meat moist, and the shreds soak up the sauce. Whisk in the cream cheese over low heat so it melts smooth instead of clumping. Don't rush it.
Bone Broth with Greens and Eggs
This is the lightest meal in the group: hot broth, a handful of spinach, and two eggs per bowl. The protein depends on your broth, though. I priced the card on a broth labeled 10 grams per cup, and brands differ, so check your carton.
Slide the eggs into barely bubbling broth, cover the pot, and wait until the whites are set and the yolks are firm. That takes 6 to 8 minutes. A runny yolk isn't an option here, since the USDA wants egg dishes at 160°F. Be patient.
The nutrition: Expect roughly 34 g protein and 5 g net carbs in a bowl, counting 2 equal servings. That assumes the label figure of 10 grams per cup, so adjust if your broth lists less.
Why this works: Eggs poach in a covered pot with the heat low, so the broth stays clear and the yolks cook through.
Lemon Chicken and Spinach Soup, Greek Style
Greek avgolemono uses eggs and lemon in place of flour or rice, which is why it fits a low-carb week. The trick is temperature. Whisk the eggs with the lemon juice, then add hot broth a ladle at a time so they warm up slowly.
Return the mixture to a pot that's barely simmering and keep stirring about 5 minutes. The soup thickens slightly at 160°F. If it boils, the eggs curdle into threads, so I'd lower the heat at the first bubble.
Why this works: Slow tempering lets the eggs thicken the broth instead of scrambling in it.
The nutrition: Per bowl, with 4 servings, it's about 33 g protein and 5 g net carbs.
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Cheeseburger Soup
Brown the beef until no pink remains and it reaches 160°F, then pour off the fat before the onion goes in. Whisk the cream cheese in over low heat, then add the cheddar a handful at a time. Boiling cheese is how a smooth soup turns grainy. Don't boil it.
This tastes like a burger without the bun, and the pickles sell it. Add them last so they stay crisp. I'd use a spoon of mustard in the broth instead of ketchup, which has far more carbs. For crowd-size pots, see our cheap high-protein dinners that feed 6.
The nutrition: About 35 g protein and 5 g net carbs per bowl (1 of 4 bowls).
Hot and Sour Soup with Pork and Tofu
Hot and sour soup gets its body from a spoonful of cornstarch, and that's the only starch added. One tablespoon split four ways adds under 2 grams of carbs per bowl. That's a fair trade.
The nutrition: One bowl, which is 1 of 4, has about 30 g protein and 6 g net carbs. Tofu varies by brand and type, so check your label.
Why this works: Pork strips cook in minutes, tofu adds a second protein, and the eggs go in last so they set into soft ribbons.
Slice the pork thin, across the grain, and simmer it just until no pink remains. Check a thick strip with a thermometer for 145°F. I'd add the tofu and vinegar after that, and finish with the eggs.
Crab Bisque
The nutrition: Each of the 4 bowls comes to about 24 g protein and 6 g net carbs.
Crab bisque feels like a restaurant order, and it takes about 45 minutes. Cream cheese and a cup of cream give it body, so there's no flour or rice.
Buy pasteurized lump crab and pick through it for shell. Fold it in at the end and heat only until the soup reads 165°F, since the crab is already cooked. Boiling would turn it stringy. I'd stop the moment it's hot.
Why this works: Blending the onion, celery, and tomato paste first gives the bisque a smooth base before any dairy goes in.
Beef and Mushroom Soup
Beef and mushroom soup is stew without the potatoes, and the mushrooms do the heavy lifting. Brown them hard, because the browned bits end up in the broth. I'd choose chuck over sirloin here, since chuck stays tender through a long simmer and sirloin tends to dry out.
Sear the cubes in two batches so they brown instead of steaming. After the broth goes in, keep the simmer low and partly covered for 1.5 to 2 hours. The beef passes 145°F early, but tenderness is the real test. Test a cube.
The nutrition: Expect roughly 32 g protein and 6 g net carbs in a bowl, counting 4 equal servings.
Chicken Zoodle Soup
The nutrition: Per bowl, with 4 servings, it's about 28 g protein and 6 g net carbs.
Spiralize the zucchini ahead, but add it only in the last 1 to 2 minutes, because any longer and the noodles go limp and leak water into the broth. Poach the chicken breasts whole first, then shred them and return them to the pot.
Zucchini noodles stand in for pasta, so the soup keeps its chicken-noodle look with very little starch. I'd shred the chicken in big pieces, since small shreds vanish in the broth. Big shreds win.
Chicken Vegetable Soup Without Noodles
Take chicken noodle soup, skip the noodles, and add more mushrooms and thighs. Thighs hold up better than breasts in a 25 to 30 minute simmer, and boneless ones keep the protein math clean.
The nutrition: About 32 g protein and 6 g net carbs per bowl (1 of 4 bowls).
Add the green beans in the last 8 minutes so they stay green. Shred the thighs and return them to the pot. I'd squeeze in lemon at the table if the broth tastes flat. Taste first.
7 to 9 Grams Net Carbs per Bowl
These 10 soups sit between 7 and 9 grams net per bowl. A little tomato, onion, or coconut milk gives them body, and that's where most of the carbs come from. Cheese and cream carry the rest of the texture.
Salmon Chowder with Cauliflower
Cauliflower stands in for the potato in this chowder, and a few pieces mashed against the side of the pot thicken the broth. Use skinless salmon cut into 1-inch cubes so every piece cooks at the same pace. The salmon goes in last.
Poach the cubes gently for 5 to 6 minutes, until they turn opaque and flake at 145°F. Stir softly after that, since salmon doesn't hold together once it's cooked. For more dinners built around fish, see our omega-3 rich dinners.
The nutrition: One bowl, which is 1 of 4, has about 33 g protein and 7 g net carbs.
Why this works: Cubes of the same size finish together, and cream carries the salmon's richness without flour.
Creamy Mushroom Soup with Seared Sirloin
The nutrition: Each of the 4 bowls comes to about 26 g protein and 7 g net carbs.
Mushrooms get 8 to 10 minutes alone in the pot before anything else joins them, and that step gives this soup its depth. It's worth the wait. The sliced steak sits over each bowl, so it reads like a plate.
Sear the sirloin in a hot skillet until it reaches 145°F, then rest it 3 minutes before slicing. I'd stir the cream and yogurt in off the heat so the yogurt doesn't separate. For more pan-seared meals, try our high-protein skillet dinners.
Chicken Tortilla-Style Soup with No Tortillas
Skip the tortilla strips and the soup still tastes like tortilla soup, because cumin, chili powder, and lime carry it. Chicken thighs stay juicier than breasts through 20 to 25 minutes of simmering. I'd pile on avocado and cheddar for the richness you'd otherwise get from chips.
Simmer the thighs whole, lift them out, and shred them with two forks. Return the chicken before you add the lime juice. Taste the broth first, because canned tomatoes with chiles vary in salt and heat. Season last.
The nutrition: Expect roughly 31 g protein and 7 g net carbs in a bowl, counting 4 equal servings.
Garden Vegetable Soup with Ground Turkey
Brown the turkey in oil until no pink remains and it reaches 165°F, the USDA number for ground poultry. Add the vegetables in order of how long they take: celery and carrot first, then zucchini and green beans with the broth.
I'd use this soup to empty a crisper drawer. Swap in mushrooms or cabbage if you have them, and keep the turkey. The tomatoes and carrot supply most of the carbs. Use what's there.
The nutrition: Per bowl, with 4 servings, it's about 27 g protein and 8 g net carbs.
Why this works: Ground turkey cooks fast and gives the broth flavor without a long simmer.
Taco Soup Without Beans
I left the beans and corn out, so this taco soup leans on the beef and the toppings for substance. A dollop of cold yogurt stands in for sour cream and adds protein. It also cools the heat.
The nutrition: About 35 g protein and 8 g net carbs per bowl (1 of 4 bowls).
Brown the beef until it reaches 160°F, then toast the chili powder, cumin, and garlic powder in the pot for a minute. Dry spices taste flat until they hit hot fat. Keep the yogurt cold until the last second.
Hamburger Cabbage Soup
The nutrition: One bowl, which is 1 of 4, has about 26 g protein and 8 g net carbs.
Cabbage turns soft and sweet after a long simmer, and one pound goes a long way. I'd keep it plain: beef, onion, tomatoes, and cabbage. Smoked paprika adds a smoky note that makes it taste richer than the ingredient list suggests.
Give the cabbage 25 to 30 minutes at a simmer, until it's soft. Cut it into pieces about the size of a spoon bowl so every bite has some beef. Taste at 25 minutes.
Why this works: A pound of beef split four ways leaves about 23 grams of protein, and the cabbage adds volume for about 3 grams of net carbs per bowl.
Tomato Basil Soup with Seared Chicken
Tomato soup has a reputation as a carb trap. Not here. Two cans of whole tomatoes split four ways come to about 5 grams of net carbs per bowl.
Simmer the tomatoes with onion and garlic, then blend in the basil right before the cream goes in, so the basil keeps its color. Meanwhile, sear the chicken until it reaches 165°F, rest it, and slice it over the soup. I'd lay the slices on top rather than stir them in, so they stay tender.
Why this works: The chicken adds the protein that tomato soup lacks, and the cream rounds off the acidity.
The nutrition: Each of the 4 bowls comes to about 31 g protein and 8 g net carbs.
Broccoli Cheddar Chicken Soup
Broccoli cheddar soup is the highest-protein bowl in this article. Chicken, cheddar, and cream cheese each add a share, and one bowl lands near 44 grams, which makes it a good fit when the soup has to be the whole dinner.
The nutrition: Expect roughly 44 g protein and 9 g net carbs in a bowl, counting 4 equal servings.
I'd cut the broccoli small so it softens in 6 minutes. Turn off the heat before the cheese goes in, and add it a handful at a time. Boiling makes it clump. For even bigger protein targets, see our 50g protein dinners.
Why this works: Cream cheese thickens the broth without flour, so the carbs stay low.
Thai Coconut Chicken Soup
Bruise the lemongrass before it goes in the pot, simmer it with the ginger for 10 minutes, and fish the pieces out before serving. Add the chicken after the coconut milk, then keep the heat gentle. A hard boil can make coconut milk split.
Tom kha is sour, salty, and rich at once. The fish sauce brings salt, the lime brings sour, and the coconut milk brings the fat. I'd stir in the fish sauce and lime after the heat is off so they stay sharp. Taste, then adjust.
The nutrition: Per bowl, with 4 servings, it's about 31 g protein and 9 g net carbs.
Stuffed Pepper Soup with Cauliflower Rice
Stuffed peppers need an oven and a lot of stuffing. This soup needs one pot, and cauliflower rice does the job of the white rice, so the whole dinner comes together in about 50 minutes with a single pan to wash. More one-pot ideas are in our one-pot dinners with real protein.
Add the riced cauliflower for just the last 5 minutes so it stays tender instead of mushy. Melt the mozzarella over each bowl as you serve. I'd use green peppers, since red ones add more carbs. Don't overcook the cauliflower.
The nutrition: About 33 g protein and 9 g net carbs per bowl (1 of 4 bowls).
10 Grams of Net Carbs or More per Bowl
Six soups run from 10 to 14 grams net per bowl. Tomatoes, scallops, leeks, and yogurt each add a few grams, so these suit people with a looser carb budget. I'd serve them with a plain protein or a light salad and skip the bread.
Tuscan Sausage and Kale Soup
The nutrition: One bowl, which is 1 of 4, has about 26 g protein and 10 g net carbs.
Sausage does most of the flavor work here, and kale holds its texture through simmering. Cauliflower replaces the potatoes you'd find in many classic versions. I'd choose a mild sausage and check the label for added sugar.
Brown the sausage until no pink remains and it reaches 160°F, then pour off all but a tablespoon of fat. Add the cream and half the Parmesan at the end over low heat. Save the rest.
Chilled Tomato Gazpacho with Shrimp
Gazpacho is one of two cold soups on this list, and ripe tomatoes matter more than anything else in it. A pound of shrimp on top turns it into a meal. The tomatoes bring most of the carbs. I'd wait for peak tomatoes.
Blend the soup and chill it for at least 2 hours. Cook the shrimp 2 to 3 minutes per side, until they turn pink and opaque, and chill them for 30 minutes before topping. Keep everything at 40°F or below.
The nutrition: Each of the 4 bowls comes to about 26 g protein and 10 g net carbs.
Why this works: Cold soup plus freshly cooked, chilled shrimp means no reheating and firm shrimp.
Cauliflower Cheese Soup
Cauliflower blends into something close to a velvety potato soup. The twist is a cup of cottage cheese, which disappears into the blender and adds about 6 grams of protein per bowl. I'd use the 4% kind, which is what the card counts.
The nutrition: Expect roughly 20 g protein and 11 g net carbs in a bowl, counting 4 equal servings.
Simmer the cauliflower until a fork slides in with no resistance, then blend. Keep the pot over low heat and stir in the cheddar a handful at a time. Don't let it boil.
Scallop and Spring Vegetable Soup
Pat the scallops dry, because wet scallops steam instead of sear. Sear them in two batches for 1.5 to 2 minutes per side, until they turn opaque in the center at 145°F. Then make the quick broth and ladle it over the scallops in the bowls.
The nutrition: Per bowl, with 4 servings, it's about 24 g protein and 10 g net carbs.
This one takes about 35 minutes, and the asparagus and snap peas add crunch. Scallops carry a little natural carbohydrate, which is why this soup sits in the 10-gram group. I'd choose large ones, since the timing here assumes them. Small ones cook faster.
Why this works: Searing the scallops separately keeps them from overcooking in the hot broth.
Creamy Asparagus Soup with Egg and Crispy Prosciutto
Asparagus soup is an easy way to get a green soup that still carries real protein. Greek yogurt, hard-boiled eggs, and crisp prosciutto each add some. I'd buy nonfat yogurt, since it adds protein without adding fat, and the card counts the nonfat kind, so a full-fat swap changes the numbers.
Boil the eggs first and let them stand for 12 minutes off the heat. While the leek softens, crisp the prosciutto in a dry pan. Stir the yogurt in off the heat, since boiling yogurt can curdle. Cool the eggs fast.
Why this works: Three toppings give three textures: a soft egg, a salty crisp, and a bit of cheese.
The nutrition: About 26 g protein and 11 g net carbs per bowl (1 of 4 bowls).
Green Gazpacho with Greek Yogurt and Hemp Seeds
The nutrition: One bowl, which is 1 of 3, has about 24 g protein and 14 g net carbs.
This is the highest-carb soup here, and it's also the only one with no cooking at all, which makes it handy on a hot day. Two cups of Greek yogurt and a quarter cup of hemp seeds carry the protein. It makes three servings.
Blend everything until smooth and chill at least 2 hours. Thin it with up to half a cup of cold water if it's too thick. I'd taste again after chilling, because cold mutes salt.
Why this works: Yogurt gives it creaminess, and hemp seeds add protein and a nutty note.
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Soup Safety for Big Pots
A big pot of soup holds heat for hours, and that's the risk. The USDA says to divide large amounts of food into shallow containers and refrigerate leftovers within 2 hours, or within 1 hour if it's above 90°F. The USDA leftovers guidance has the full rules.
Leftover soup keeps 3 to 4 days in the refrigerator or 3 to 4 months in the freezer, and it should be reheated to 165°F. Our high-protein meal prep ideas on a budget show how to portion a batch for the week.
The temperatures in this article come from the USDA. Poultry and ground poultry need 165°F, while ground beef, pork, sausage, and egg dishes need 160°F. Steak, pork loin, fish, and shellfish need 145°F.
Use a food thermometer, because color isn't a reliable guide. When you blend hot soup, use an immersion blender or work in small batches with the lid vented. Steam builds quickly in a closed blender.
How I Counted Protein and Carbs
I multiplied USDA FoodData Central values by the exact weights on each recipe card, then divided by the number of servings. Meat, fish, and shellfish use raw weights, so the protein you see is what the raw weight supplies.
Two inputs rest on assumptions. Broth is counted at about 1 gram of protein and 1 gram of carbohydrate per cup, which is typical of cartons, and bone broth at the 10 grams per cup that many labels list. Check your own labels and adjust, because brands differ.
Net carbs means total carbohydrate minus fiber, rounded to the nearest gram. These numbers are estimates, not medical advice. If you manage a health condition, ask your doctor or dietitian what carb target suits you.
Questions About High-Protein Low-Carb Soups
How many carbs make a soup low-carb?
There's no single definition, and plans differ. That's why each recipe lists net carbs, so you can compare them with your own daily target. The lightest bowl here has about 3 grams and the heaviest about 14.
Which soup has the most protein?
Broccoli Cheddar Chicken Soup leads at about 44 grams per bowl, followed by Cheeseburger Soup at about 35 and Taco Soup Without Beans at about 35. The lowest are Cauliflower Cheese Soup at about 20 grams and Lobster in Garlic Brodo at about 23. Add a side of eggs or yogurt if you want more.
Which soups have the fewest carbs?
Egg Drop Soup with Chicken and Lobster in Garlic Brodo come in at about 3 grams net per bowl.
Can I freeze these soups?
The USDA lists 3 to 4 months in the freezer for leftovers. I'd freeze the base before stirring in yogurt, and I'd cook the eggs in the egg drop soup and the bone broth fresh each time. Both gazpachos are best kept in the refrigerator. For batch plans, see our healthy meal prep dinner ideas.
How do I thicken soup without flour?
Blended cauliflower, cream cheese, cottage cheese, and cream all do the job in these recipes. Add cheese off the boil, in handfuls, so it stays smooth. Cornstarch appears only once, in the hot and sour soup, at one tablespoon for four bowls.
Can I use canned or boxed broth?
Yes. Compare sodium on the labels, because it varies a lot between brands. The protein and carb counts here assume a typical carton, so adjust if yours differs.
How can I add more protein to a soup?
Stir in shredded chicken, a couple of eggs, or a spoonful of Greek yogurt off the heat. Add that food's protein to the number on the card, because the printed figure won't change. Cooked protein goes in at the end so it only needs reheating.
Is soup that sat out overnight safe to eat?
No. The USDA says to discard perishable food left out longer than 2 hours, or 1 hour above 90°F. When in doubt, throw it out.
1. Egg Drop Soup with Chicken
Approx. 30g ProteinIngredients: 12 oz boneless skinless chicken breast, sliced thin; 4 cups chicken broth; 1 tbsp grated fresh ginger; 2 tbsp low-sodium soy sauce; 6 large eggs, beaten; 3 scallions, sliced; 1 tsp toasted sesame oil; 1/4 tsp white pepper.
Step 1: Bring the broth, ginger, and soy sauce to a simmer in a large pot and cook 5 minutes.
Step 2: Add the chicken slices and simmer 4 to 5 minutes until no pink remains and a slice reads 165°F.
Step 3: Stir the soup in one direction to get it moving. Pour in the beaten eggs in a thin stream, wait 30 seconds, then stir gently once or twice. Keep the soup at a gentle simmer for 1 minute so the eggs cook through to 160°F.
Step 4: Stir in the scallions, sesame oil, and white pepper.
Step 5: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
2. Lobster in Garlic Brodo
Approx. 23g ProteinIngredients: 1 lb raw lobster meat, shelled and cut in bite-size pieces; 1 tbsp butter; 1 shallot, minced (about 1 oz); 3 garlic cloves, minced; 4 cups seafood or chicken broth; 1 tbsp lemon juice; 2 tbsp olive oil; 2 tbsp chopped parsley and chives; Salt.
Step 1: Stir the olive oil with the parsley, chives, and a pinch of salt. Set aside as the herb oil.
Step 2: Melt the butter in a pot over medium heat. Cook the shallot 3 minutes, then add the garlic for 30 seconds.
Step 3: Add the broth and simmer 10 minutes.
Step 4: Add the lobster and poach gently 3 to 4 minutes until opaque and firm, at 145°F.
Step 5: Stir in the lemon juice. Ladle into bowls and drizzle with the herb oil.
Step 6: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
3. Buffalo Chicken Soup
Approx. 32g ProteinIngredients: 1 lb boneless skinless chicken breasts; 3 cups chicken broth; 2 celery stalks, diced; 1/2 medium onion, diced; 2 garlic cloves, minced; 2 tbsp butter; 4 oz cream cheese, cubed; 1/3 cup cayenne-style hot sauce; 1/2 cup crumbled blue cheese.
Step 1: Melt the butter in a large pot over medium heat. Cook the celery and onion 5 minutes, then add the garlic for 30 seconds.
Step 2: Add the broth and whole chicken breasts. Simmer 18 to 22 minutes until the thickest part reads 165°F.
Step 3: Lift out the chicken and shred it with two forks.
Step 4: Reduce the heat to low. Whisk in the cream cheese until smooth, then stir in the hot sauce and the shredded chicken.
Step 5: Top each bowl with the blue cheese.
Step 6: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
4. Bone Broth with Greens and Eggs
Approx. 34g ProteinIngredients: 4 cups chicken bone broth (labeled about 10 g protein per cup); 2 garlic cloves, smashed; 3 oz baby spinach (about 3 cups); 4 large eggs; 1 tbsp lemon juice; Salt and pepper.
Step 1: Simmer the bone broth with the garlic in a medium pot for 5 minutes.
Step 2: Stir in the spinach and cook 1 minute until wilted.
Step 3: Lower the heat so the broth barely bubbles. Crack the eggs one at a time into a small cup and slide each into the broth. Cover and cook 6 to 8 minutes, until the whites are set and the yolks are firm, which is the USDA's 160°F mark for egg dishes.
Step 4: Stir in the lemon juice and season with salt and pepper. Ladle into two bowls with two eggs each.
Step 5: Cool leftover broth in shallow containers and refrigerate within 2 hours. Keep 3 to 4 days in the refrigerator and reheat to 165°F. Cook fresh eggs each time.
5. Lemon Chicken and Spinach Soup, Greek Style
Approx. 33g ProteinIngredients: 1 lb boneless skinless chicken breasts; 1 tbsp olive oil; 1/2 medium onion, diced; 2 garlic cloves, minced; 5 cups chicken broth; 3 large eggs; 1/4 cup lemon juice; 5 oz baby spinach (about 5 cups); 2 tbsp chopped fresh dill.
Step 1: Heat the oil in a large pot over medium heat. Cook the onion 4 minutes, then add the garlic for 30 seconds.
Step 2: Add the broth and the whole chicken breasts. Simmer 18 to 22 minutes until the thickest part reads 165°F. Lift out the chicken and shred it.
Step 3: Whisk the eggs and lemon juice in a bowl. Slowly whisk in 2 cups of the hot broth, a ladle at a time.
Step 4: Lower the heat so the soup barely simmers. Stir the egg mixture back into the pot and keep stirring about 5 minutes until the soup thickens slightly and reaches 160°F. Do not boil.
Step 5: Add the chicken and spinach and cook 1 to 2 minutes until the spinach wilts. Stir in the dill.
Step 6: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
6. Cheeseburger Soup
Approx. 35g ProteinIngredients: 1 lb ground beef, 90% lean; 1/2 medium onion, diced; 2 garlic cloves, minced; 1 tbsp tomato paste; 3 cups beef broth; 1 tbsp yellow mustard; 4 oz cream cheese, cubed; 6 oz sharp cheddar, shredded (about 1.5 cups); 1/4 cup chopped dill pickles.
Step 1: Brown the beef in a large pot over medium-high heat for 8 minutes, breaking it up, until no pink remains and it reaches 160°F. Drain off excess fat.
Step 2: Add the onion and cook 4 minutes. Add the garlic and tomato paste for 1 minute.
Step 3: Add the broth and mustard and simmer 10 minutes.
Step 4: Reduce the heat to low. Whisk in the cream cheese until smooth, then stir in the cheddar a handful at a time.
Step 5: Stir in the pickles just before serving.
Step 6: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
7. Hot and Sour Soup with Pork and Tofu
Approx. 30g ProteinIngredients: 12 oz boneless pork loin, cut in thin strips; 8 oz firm tofu, cubed; 4 oz mushrooms, sliced; 4 cups chicken broth; 1 tbsp grated fresh ginger; 2 tbsp low-sodium soy sauce; 3 tbsp rice vinegar; 1 tbsp cornstarch mixed with 2 tbsp cold water; 3 large eggs, beaten; 1/2 tsp ground white pepper; 2 scallions, sliced.
Step 1: Simmer the broth, ginger, soy sauce, and mushrooms in a large pot for 5 minutes.
Step 2: Add the pork strips and simmer 4 to 5 minutes until no pink remains. Check a thick strip with a thermometer for 145°F.
Step 3: Add the tofu, vinegar, and white pepper and simmer 2 minutes.
Step 4: Stir in the cornstarch mixture and simmer 1 to 2 minutes until slightly thickened.
Step 5: Stir the soup in a slow circle and drizzle in the eggs. Keep a gentle simmer for 1 minute so the eggs cook through to 160°F, then stir in the scallions.
Step 6: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
8. Crab Bisque
Approx. 24g ProteinIngredients: 1 lb pasteurized lump crab meat, picked over for shell; 1 tbsp butter; 1/2 medium onion, diced; 1 celery stalk, diced; 2 garlic cloves, minced; 1 tbsp tomato paste; 2 cups chicken broth; 4 oz cream cheese, cubed; 1 cup heavy cream; 1 tsp seafood seasoning; 1 tbsp lemon juice.
Step 1: Melt the butter in a large pot over medium heat. Cook the onion and celery 6 minutes until soft. Add the garlic and tomato paste for 1 minute.
Step 2: Add the broth and simmer 8 minutes. Blend smooth with an immersion blender.
Step 3: Reduce the heat to low. Whisk in the cream cheese until smooth, then stir in the cream and seafood seasoning.
Step 4: Fold in the crab and heat through, about 3 minutes, until the soup reads 165°F. Do not let it boil.
Step 5: Stir in the lemon juice.
Step 6: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
9. Beef and Mushroom Soup
Approx. 32g ProteinIngredients: 1.25 lb beef chuck, trimmed and cut in 1-inch cubes; 1 tbsp olive oil; 12 oz mushrooms, quartered; 1/2 medium onion, diced; 3 garlic cloves, minced; 1 tbsp tomato paste; 5 cups beef broth; 1 tbsp low-sodium soy sauce; 1 tsp dried thyme; Salt and pepper.
Step 1: Pat the beef dry and season with salt and pepper. Sear in the oil in a large pot over medium-high heat in two batches, 2 to 3 minutes per side. Move to a plate.
Step 2: Add the mushrooms to the pot and cook 6 to 8 minutes until browned. Add the onion for 3 minutes, then the garlic and tomato paste for 1 minute.
Step 3: Return the beef to the pot with the broth, soy sauce, and thyme. Bring to a boil, then lower the heat, partly cover, and simmer 1.5 to 2 hours until the beef is fork-tender. Beef passes 145°F long before it is tender.
Step 4: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
10. Chicken Zoodle Soup
Approx. 28g ProteinIngredients: 1 lb boneless skinless chicken breasts; 1 tbsp olive oil; 1/2 medium onion, diced; 1 medium carrot, thinly sliced; 2 celery stalks, sliced; 2 garlic cloves, minced; 1 tsp dried thyme; 5 cups chicken broth; 2 medium zucchini, spiralized (about 14 oz); 2 tbsp chopped parsley.
Step 1: Heat the oil in a large pot over medium heat. Cook the onion, carrot, and celery 6 minutes. Add the garlic and thyme for 30 seconds.
Step 2: Add the broth and the whole chicken breasts. Simmer 18 to 22 minutes until the thickest part reads 165°F.
Step 3: Lift out the chicken and shred it with two forks. Return it to the pot.
Step 4: Add the zucchini noodles and cook 1 to 2 minutes, just until tender.
Step 5: Stir in the parsley.
Step 6: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
11. Chicken Vegetable Soup Without Noodles
Approx. 32g ProteinIngredients: 1.25 lb boneless skinless chicken thighs; 1 tbsp olive oil; 1/2 medium onion, diced; 1 medium carrot, diced; 2 celery stalks, diced; 8 oz mushrooms, sliced; 3 garlic cloves, minced; 4 cups chicken broth; 1 bay leaf; 1 tsp dried thyme; 4 oz green beans, cut in 1-inch pieces.
Step 1: Heat the oil in a large pot over medium heat. Cook the onion, carrot, and celery 6 minutes. Add the mushrooms and cook 5 minutes. Add the garlic for 30 seconds.
Step 2: Add the broth, whole chicken thighs, bay leaf, and thyme. Simmer 25 to 30 minutes until the thighs reach at least 165°F and are tender.
Step 3: Lift out the thighs and shred them. Add the green beans to the pot and simmer 8 minutes.
Step 4: Remove the bay leaf, return the chicken to the pot, and heat through.
Step 5: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
12. Salmon Chowder with Cauliflower
Approx. 33g ProteinIngredients: 20 oz skinless salmon fillet, cut in 1-inch cubes; 1 tbsp butter; 1/2 medium onion, diced; 2 celery stalks, diced; 12 oz cauliflower florets, chopped; 3 cups chicken broth; 1 cup heavy cream; 2 tbsp chopped fresh dill; 1 tbsp lemon juice.
Step 1: Melt the butter in a large pot over medium heat. Cook the onion and celery 5 minutes.
Step 2: Add the broth and cauliflower. Simmer 10 to 12 minutes until tender, then mash a few pieces against the side of the pot to thicken.
Step 3: Stir in the cream and bring back to a gentle simmer.
Step 4: Add the salmon cubes. Poach gently 5 to 6 minutes until opaque and flaking, at 145°F.
Step 5: Stir in the dill and lemon juice.
Step 6: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
13. Creamy Mushroom Soup with Seared Sirloin
Approx. 26g ProteinIngredients: 1 lb white or cremini mushrooms, sliced; 1/2 medium onion, diced; 3 garlic cloves, minced; 2 tsp fresh thyme leaves; 3 cups beef broth; 1 tbsp low-sodium soy sauce; 1/2 cup heavy cream; 1/2 cup plain nonfat Greek yogurt; 12 oz top sirloin steak, 1 inch thick; 1 tbsp butter; 1 tbsp olive oil; Salt and pepper.
Step 1: Heat the butter and oil in a large pot over medium-high heat. Cook the mushrooms 8 to 10 minutes, stirring now and then, until browned and the liquid has cooked off.
Step 2: Add the onion and cook 3 minutes. Add the garlic and thyme for 1 minute.
Step 3: Add the broth and soy sauce and simmer 12 minutes. Blend about half the soup with an immersion blender for a thicker body.
Step 4: Meanwhile, season the steak with salt and pepper and sear it in a hot skillet 5 to 6 minutes per side until it reaches 145°F. Rest 3 minutes, then slice.
Step 5: Take the pot off the heat and stir in the cream and yogurt. Serve topped with the steak.
Step 6: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
14. Chicken Tortilla-Style Soup with No Tortillas
Approx. 31g ProteinIngredients: 1 lb boneless skinless chicken thighs; 1 can (10 oz) diced tomatoes and green chiles; 3 cups chicken broth; 1/2 medium onion, diced; 3 garlic cloves, minced; 2 tsp ground cumin; 1 tsp chili powder; 1 tbsp olive oil; 2 tbsp lime juice; 1 small avocado (about 5 oz), diced; 4 oz sharp cheddar, shredded (about 1 cup).
Step 1: Heat the oil in a large pot over medium heat. Cook the onion 4 minutes, then add the garlic, cumin, and chili powder for 1 minute.
Step 2: Add the tomatoes and broth, then add the whole chicken thighs. Simmer 20 to 25 minutes until the thighs reach at least 165°F.
Step 3: Lift out the chicken and shred it with two forks. Return it to the pot.
Step 4: Stir in the lime juice. Serve topped with the avocado and cheddar.
Step 5: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
15. Garden Vegetable Soup with Ground Turkey
Approx. 27g ProteinIngredients: 1 lb ground turkey, 93% lean; 1 tbsp olive oil; 2 celery stalks, diced; 1 medium carrot, diced; 1 medium zucchini, diced; 4 oz green beans, cut in 1-inch pieces; 1 can (14.5 oz) diced tomatoes; 4 cups chicken broth; 3 garlic cloves, minced; 1 tsp dried Italian seasoning; 1/4 cup grated Parmesan.
Step 1: Heat the oil in a large pot over medium-high heat. Cook the turkey 6 to 8 minutes, breaking it up, until no pink remains and it reaches 165°F.
Step 2: Add the celery and carrot and cook 5 minutes. Add the garlic for 30 seconds.
Step 3: Add the broth, tomatoes, zucchini, green beans, and Italian seasoning. Simmer 15 to 18 minutes until the vegetables are tender.
Step 4: Top each bowl with the Parmesan.
Step 5: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
16. Taco Soup Without Beans
Approx. 35g ProteinIngredients: 1 lb ground beef, 90% lean; 1/2 medium onion, diced; 2 garlic cloves, minced; 1 tbsp chili powder; 2 tsp ground cumin; 1 tsp garlic powder; 1 can (10 oz) diced tomatoes and green chiles; 3 cups beef broth; 1/2 cup plain nonfat Greek yogurt; 4 oz sharp cheddar, shredded (about 1 cup); 1 small avocado (about 5 oz), diced.
Step 1: Brown the beef and onion in a large pot over medium-high heat for 8 to 10 minutes, breaking up the beef, until no pink remains and it reaches 160°F. Drain off excess fat.
Step 2: Stir in the garlic, chili powder, cumin, and garlic powder and cook 1 minute.
Step 3: Add the tomatoes with their juice and the broth. Simmer 15 minutes.
Step 4: Top each bowl with the yogurt, cheddar, and avocado.
Step 5: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
17. Hamburger Cabbage Soup
Approx. 26g ProteinIngredients: 1 lb ground beef, 90% lean; 1/2 medium onion, diced; 3 garlic cloves, minced; 12 oz green cabbage, chopped (about 4 cups); 1 can (14.5 oz) diced tomatoes; 3 cups beef broth; 1 tsp smoked paprika.
Step 1: Brown the beef in a large pot over medium-high heat for 8 minutes, breaking it up, until no pink remains and it reaches 160°F. Drain off excess fat.
Step 2: Add the onion and cabbage and cook 5 minutes. Add the garlic and paprika for 30 seconds.
Step 3: Add the tomatoes and broth. Simmer 25 to 30 minutes until the cabbage is soft.
Step 4: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
18. Tomato Basil Soup with Seared Chicken
Approx. 31g ProteinIngredients: 2 cans (14.5 oz each) whole peeled tomatoes, with juice; 1 lb boneless skinless chicken breasts; 1/2 medium onion, diced; 4 garlic cloves, minced; 1 cup chicken broth; 1/2 cup packed fresh basil leaves; 1/2 cup heavy cream; 2 tbsp olive oil, divided; 1/4 cup grated Parmesan; Salt and pepper.
Step 1: Heat 1 tablespoon of oil in a large pot over medium heat. Cook the onion 4 minutes, then add the garlic for 30 seconds.
Step 2: Add the tomatoes with their juice and the broth. Simmer 15 minutes.
Step 3: While the soup simmers, season the chicken with salt and pepper and sear it in the remaining oil in a skillet over medium heat, 6 to 8 minutes per side, until the thickest part reaches 165°F. Rest 5 minutes, then slice.
Step 4: Add the basil to the pot and blend with an immersion blender until smooth. Stir in the cream and heat through without boiling.
Step 5: Serve the soup topped with the sliced chicken and the Parmesan.
Step 6: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
19. Broccoli Cheddar Chicken Soup
Approx. 44g ProteinIngredients: 1 lb boneless skinless chicken breasts, cut in 1-inch cubes; 12 oz broccoli florets, chopped (about 4 cups); 1/2 medium onion, diced; 2 garlic cloves, minced; 4 cups chicken broth; 4 oz cream cheese, cubed; 8 oz sharp cheddar, shredded (about 2 cups); 1 tbsp butter; Salt and pepper.
Step 1: Melt the butter in a large pot over medium heat. Cook the onion 4 minutes until soft, then add the garlic for 30 seconds.
Step 2: Add the broth and chicken cubes. Simmer 8 to 10 minutes until the largest cube reads 165°F on a food thermometer.
Step 3: Add the broccoli and simmer 6 minutes until tender.
Step 4: Turn off the heat. Stir in the cream cheese until smooth, then stir in the cheddar a handful at a time. Season with salt and pepper.
Step 5: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
20. Thai Coconut Chicken Soup
Approx. 31g ProteinIngredients: 1 lb boneless skinless chicken breasts, sliced thin; 8 oz mushrooms, sliced; 1 can (13.5 oz) full-fat coconut milk; 3 cups chicken broth; 2 stalks lemongrass, bruised and cut in 3-inch pieces (discard before serving); 1 inch fresh ginger, sliced; 2 tbsp fish sauce; 2 tbsp lime juice; 1 small red chili, sliced; 1/4 cup cilantro leaves.
Step 1: Simmer the broth with the lemongrass and ginger in a large pot for 10 minutes.
Step 2: Add the coconut milk and mushrooms and simmer 5 minutes.
Step 3: Add the chicken slices and simmer gently 6 to 8 minutes until they turn opaque and the thickest slice reads 165°F. Avoid a hard boil, which can make the coconut milk split.
Step 4: Take the pot off the heat. Remove the lemongrass and ginger pieces, then stir in the fish sauce and lime juice.
Step 5: Top each bowl with the chili and cilantro.
Step 6: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
21. Stuffed Pepper Soup with Cauliflower Rice
Approx. 33g ProteinIngredients: 1 lb ground beef, 90% lean; 2 medium green bell peppers, diced (about 10 oz); 1/2 medium onion, diced; 2 garlic cloves, minced; 1 can (14.5 oz) diced tomatoes; 3 cups beef broth; 1 tsp dried Italian seasoning; 2 cups riced cauliflower (about 7.5 oz); 4 oz part-skim mozzarella, shredded (about 1 cup).
Step 1: Brown the beef in a large pot over medium-high heat for 8 minutes, breaking it up, until no pink remains and it reaches 160°F. Drain off excess fat.
Step 2: Add the onion and peppers and cook 5 minutes. Add the garlic for 30 seconds.
Step 3: Add the tomatoes, broth, and Italian seasoning. Simmer 15 minutes.
Step 4: Stir in the riced cauliflower and simmer 5 minutes.
Step 5: Top each bowl with the mozzarella and let it melt.
Step 6: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
22. Tuscan Sausage and Kale Soup
Approx. 26g ProteinIngredients: 1 lb Italian sausage, casings removed; 1/2 medium onion, diced; 3 garlic cloves, minced; 4 cups chicken broth; 10 oz cauliflower florets, in bite-size pieces (about 2.5 cups); 5 oz kale, stems removed, chopped; 1 cup heavy cream; 1/2 cup grated Parmesan, divided.
Step 1: Brown the sausage in a large pot over medium-high heat for 8 minutes, breaking it up, until no pink remains and it reaches 160°F. Pour off all but 1 tablespoon of fat.
Step 2: Add the onion and cook 3 minutes, then add the garlic for 30 seconds.
Step 3: Add the broth and cauliflower. Simmer 10 minutes until the cauliflower is tender.
Step 4: Stir in the kale and cook 3 to 4 minutes until wilted.
Step 5: Lower the heat. Stir in the cream and half the Parmesan and heat through without boiling. Top each bowl with the rest of the Parmesan.
Step 6: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
23. Chilled Tomato Gazpacho with Shrimp
Approx. 26g ProteinIngredients: 2 lb ripe tomatoes, cored and chopped; 1 medium cucumber, peeled and chopped (about 7 oz); 1 medium red bell pepper, chopped; 1 garlic clove; 4 tbsp extra-virgin olive oil, divided; 2 tbsp red wine vinegar; 1 lb large raw shrimp, peeled and deveined; 1/2 tsp salt.
Step 1: Blend the tomatoes, cucumber, bell pepper, garlic, 3 tablespoons of the oil, the vinegar, and the salt until smooth. Chill at least 2 hours.
Step 2: Heat the remaining tablespoon of oil in a skillet over medium-high heat. Cook the shrimp 2 to 3 minutes per side until pink and opaque (145°F). Chill the shrimp 30 minutes.
Step 3: Ladle the cold soup into bowls and top with the shrimp.
Step 4: Keep the gazpacho at 40°F or below and discard anything left out for more than 2 hours (1 hour above 90°F). It keeps 3 to 4 days in the refrigerator.
24. Cauliflower Cheese Soup
Approx. 20g ProteinIngredients: 20 oz cauliflower florets (about 5 cups); 1/2 medium onion, diced; 2 garlic cloves, minced; 3 cups chicken broth; 1 cup 4% cottage cheese; 6 oz sharp cheddar, shredded (about 1.5 cups); 1/2 cup heavy cream; 1 tbsp butter; 2 tbsp chopped chives.
Step 1: Melt the butter in a large pot over medium heat. Cook the onion 4 minutes, then add the garlic for 30 seconds.
Step 2: Add the broth and cauliflower. Cover and simmer 12 to 15 minutes until a fork slides in with no resistance.
Step 3: Add the cottage cheese and blend with an immersion blender until smooth.
Step 4: Reduce the heat to low. Stir in the cheddar a handful at a time, then the cream. Do not let the soup boil.
Step 5: Top with the chives.
Step 6: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
25. Scallop and Spring Vegetable Soup
Approx. 24g ProteinIngredients: 1.5 lb sea scallops, side muscle removed; 2 tbsp olive oil, divided; 4 cups chicken broth; 1 tbsp grated fresh ginger; 2 garlic cloves, minced; 8 oz asparagus, cut in 1-inch pieces; 4 oz sugar snap peas, trimmed; 4 scallions, sliced; 1 tbsp lemon juice; Salt and pepper.
Step 1: Pat the scallops very dry and season with salt and pepper. Heat 1 tablespoon of oil in a large skillet over high heat. Sear in two batches, 1.5 to 2 minutes per side, until golden outside and opaque in the center (145°F). Move to a plate.
Step 2: In a pot, simmer the broth with the ginger and garlic for 5 minutes.
Step 3: Add the asparagus and snap peas and cook 3 minutes until crisp-tender. Add the scallions and lemon juice.
Step 4: Divide the scallops among four bowls and ladle the hot soup over them.
Step 5: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
26. Creamy Asparagus Soup with Egg and Crispy Prosciutto
Approx. 26g ProteinIngredients: 24 oz asparagus, tough ends trimmed, chopped; 1 medium leek, white and light-green part, sliced (about 3 oz); 2 garlic cloves, minced; 1 tbsp olive oil; 4 cups chicken broth; 1 cup plain nonfat Greek yogurt; 1/4 cup heavy cream; 1 tbsp lemon juice; 4 large eggs; 3 oz prosciutto; 1/4 cup grated Parmesan.
Step 1: Put the eggs in a saucepan, cover with cold water, and bring to a boil. Turn off the heat, cover, and let stand 12 minutes. Move to ice water, then peel and halve.
Step 2: Cook the prosciutto in a dry skillet over medium heat, 2 to 3 minutes per side, until crisp. Drain on paper towels and crumble.
Step 3: Heat the oil in a large pot over medium heat. Cook the leek 4 minutes, then add the garlic for 30 seconds.
Step 4: Add the broth and asparagus. Simmer 10 to 12 minutes until very tender, then blend with an immersion blender until smooth.
Step 5: Take the pot off the heat. Whisk in the yogurt, cream, and lemon juice.
Step 6: Top each bowl with egg halves, prosciutto, and Parmesan.
Step 7: Cool leftovers in shallow containers and refrigerate within 2 hours. They keep 3 to 4 days in the refrigerator or 3 to 4 months in the freezer. Reheat to 165°F before serving.
27. Green Gazpacho with Greek Yogurt and Hemp Seeds
Approx. 24g ProteinIngredients: 2 medium cucumbers, peeled and chopped (about 14 oz); 1 green bell pepper, chopped; 1 small ripe avocado (about 5 oz); 2 cups plain nonfat Greek yogurt; 1/4 cup hulled hemp seeds; 1/2 cup packed fresh cilantro and basil leaves; 1 garlic clove; 2 tbsp lime juice; 2 tbsp extra-virgin olive oil; 1/2 tsp salt.
Step 1: Blend the cucumbers, bell pepper, avocado, yogurt, hemp seeds, cilantro and basil, garlic, lime juice, olive oil, and salt until smooth, adding up to 1/2 cup cold water if you want a thinner soup.
Step 2: Chill at least 2 hours, then stir and taste for salt.
Step 3: Serve in glasses or bowls.
Step 4: Keep the gazpacho at 40°F or below and discard anything left out for more than 2 hours (1 hour above 90°F). It keeps 3 to 4 days in the refrigerator.
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