Soup Recipes for Weight Loss
Chicken tortilla soup, lemon-miso soup, chicken noodle soup, chicken gnocchi soup, and chicken tortellini soup — high-protein brothy soups under 420 calories.
★ Lunch
LunchChicken Tortilla Soup
Unintentionally healthy, but purposely good. This soup is jam packed with veggies and protein in a silky and spicy broth. It is just asking to be your favorite. Hungry yet?
Samantha RobertsonIngredients
- 1 pound Chicken Breast (Boneless/Skinless)
- 1 Onion (medium)
- 1 Red Bell Pepper; chopped
- 4 Garlic Cloves
- 2 tsp Chili Powder
- 2 tsp Ground Cumin
- 2 tbsp Chicken Bouillon
- 1/2 tsp Smoked Paprika
- 1/2 tsp Dried Oregano
- 1/2 tsp Kosher Salt
- 1/4 tsp Black Pepper
- 2 cans Rotel
- 1 can Fire Roasted Tomatoes (not drained)
- 1 can Black Beans (rinsed and drained)
- 1/2 can Corn
- 6 cup Chicken Broth
- Cilantro (garnish)
Instructions
- 1Over medium high heat, add olive oil to the bottom of a large soup pot.
- 2Add onions and bell pepper to pot, and cover with lid until onions are almost translucent and peppers are soft.
- 3Stir in minced garlic, sauté 30 seconds.
- 4Add chicken broth, rotel, tomatoes, black beans, corn and chicken breast to pot.
- 5Cover Soup and bring to a boil then reduce to a simmer over medium low.
- 6Simmer for 20-25 minutes OR just until the chicken is tender enough to shred. Remove chicken and let rest 5 minutes, then shred.
- 7Add chicken back to pot along with lime juice and cilantro. Taste and season with additional kosher salt/lime juice to taste.
- 8Stir in additional chicken broth if you would like a less chunky soup.
- 9Top individual servings with desired amount of Tortilla strips amd garnishes. We used cilantro, sour cream, and Tortilla strips!
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Open in Pepper →Brothy Soups Are the Single Most-Underrated Weight-Loss Tool
A bowl of chicken-vegetable soup is 250 calories with 25g of protein and a quart of warm liquid. Volume-eating research is clear: soup eaters feel fuller longer than people who eat the same calories as solid food, full stop. The water in the broth physically takes up stomach space, and the warmth slows the eating pace.
The trick is leaning into brothy soups, not creamy ones. Tortilla soup, miso, chicken noodle, lentil, minestrone, pho — all 200-400 calories with serious protein and fiber. The cheesy and cream-based versions add 300-500 calories for the same volume, which defeats the entire purpose.
The most-saved soup recipes on Pepper are those that deliver satisfying flavor and provide nourishing meals for days, solidifying soup as a smart choice for any kitchen.
Quick Tips
- 1
Brown the aromatics first
Onion, garlic, celery in a hot pan with a tablespoon of oil for 5 minutes. Builds the entire flavor floor of any soup.
- 2
Acid at the end
A squeeze of lemon or splash of vinegar in the final minute makes the soup taste seasoned, not flat. The restaurant cheat code.
- 3
Cook beans and grains separately
Add at the end so they don't fall apart and turn the broth starchy. Cleaner-looking, fresher-tasting soup.
- 4
Salt in stages
A pinch when sautéing, a pinch when simmering, a final adjust at the end. Layered seasoning beats a single dump at the end.
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