5 Healthy Soups to Try This Season
October 6, 2022
There's so much to love about the change of seasons. Different weather, different holidays, and one of our favorite things - different foods come into season. There are few things we enjoy more when the weather starts to cool down than a warm bowl of soup. The possibilities and variations of soups are nearly endless - making this a meal option that stays fresh and fun all the way to the arrival of spring!
Virtually every restaurant offers some kind of soup - and even some fast food places now. While convenient, the downsides are usually that premade soups (such as those in restaurants and from a can) are typically loaded with sodium. While a little sodium is good (and necessary) for health, too much can become a problem very quickly. The good news is that soups are very simple to make at home. Typically requiring just a little bit of prep time and a few kitchen utensils and ingredients, the hardest thing when it comes to soup is simply waiting for all of the flavors to come together while it cooks!
Today, we're sharing with you five of our favorite healthy soups that you can enjoy all fall and winter long. Our recipes contain 10 ingredients or less, are low in sodium, and contain no additives or preservatives. As an added bonus, four out of these five recipes are fortified with protein for stronger muscles and to help you feel full and satisfied from one meal to the next.* And no, we aren't mixing in chocolate, vanilla, or even flavor-neutral protein powder. We're using protein powder soups that pack 15g of protein per packet, contain less than 100 calories, and provide an extra burst of flavors that compliment your soup. Got picky eaters? Don't worry - they'll never even know they are there! Low on protein powder soups or need to get your hands on some? We'll have links to all of the protein powder soups used in these recipes below. Bonus: protein soups are eligible as a "Mix, Match, & Save" protein item. So, when you buy 5 or more eligible boxes, you save $1 per box!
Italian Tomato Meatball Soup
Makes 1 serving:
- 4 oz. lean ground meat
- 1/4 tsp. each: sea salt, garlic powder, white pepper, oregano, Mrs. Dash tomato basil garlic seasoning
- 8 oz. of mixed vegetables such as green peppers, yellow squash, cabbage, mushrooms, cauliflower, or green beans
- Fresh parsley
- 1 pkg. Tomato Basil Soup protein powder
In a bowl, combine ground meat and seasonings and roll into small balls (about one bite each). Place meatballs on a foil lined rimmed baking sheet and cook for 15-20 minutes at 375 degrees F until browned on the outside.
In a pot, bring 8 oz. of water to a boil with a dash of salt and stir in Tomato Basil protein powder packet and vegetables. Add meatballs, reduce heat, and let simmer for 15-20 minutes. Remove from heat and top with fresh parsley.
Broccoli & Cheese Soup
Makes 4 servings:
- 2 C. low sodium broth
- 14 oz. broccoli, steamed until soft
- 2 oz. green onions
- 1/4 tsp. salt
- Dash of pepper
- 2 small garlic cloves, minced
- 2 C. almond milk, unsweetened, unflavored (or other non-dairy milk)
- 4 pkgs. Cream of Chicken with Vegetables protein powder
- 8 oz. sharp cheddar cheese, shredded
- 2 tsp Splenda (or one packet)
Combine chicken broth, Cream Of Chicken & Vegetable protein packets, green onion, salt, pepper, and garlic in saucepan, and bring to a boil. Reduce heat and simmer 10 minutes. While soup is simmering, steam broccoli until tender.
Allow soup to slightly cool and then pour soup into a blender. Remove center piece of blender lid (to allow steam to escape), and secure lid on blender. Pro tip: Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth.
Return soup to pan, and stir in milk, steamed broccoli, Splenda (optional) and three quarters of the cheese. Warm until cheese melts. Divide among 4 bowls and garnish with green onions, pepper slivers, and remaining cheese.
Chicken Okra Gumbo
Makes 3 servings:
- 12 oz. chicken breast, diced into 1/2 inch cubes
- 2 oz. green onion, chopped
- 2 oz. celery
- 2 oz. tomatoes, diced
- 6 oz. okra, chopped
- 1 TBSP Creole seasoning
- 1 pkg. Chicken Bouillon Soup protein powder
Bring 1.5 cups of water with a few dashes of salt to a boil. Add Creole seasoning, cubed chicken, green onion, and celery, and boil for 15 minutes. Add okra and Chicken Bouillon Soup protein powder packet, reduce heat, and let simmer on low for 30 minutes. Remove from heat, stir in diced tomatoes, and divide among 3 bowls.
Loaded Baked Potato Soup
Makes 1 serving:
- 1 1/4 C. low-sodium chicken broth or 1 pkg. Chicken Bouillon Soup protein powder
- 7 oz. raw cauliflower or 3.5 oz. frozen, cooked, and drained cauliflower; cut into florets
- 1 oz. green onions, diced and separated into green parts and white parts
- 1 tsp. Garlic, minced
- 2 slices of bacon (or approximately 150 cal serving), diced
- 2 oz. potatoes, diced
- 1 oz. cheddar cheese, shredded
- 2 oz. plain, non-fat Greek yogurt
- To taste: Mrs. Dash Onion & Herb seasoning
Place diced potatoes in a pot and add enough water to cover the potatoes and add a few dashes of salt. Bring to a boil and let boil until tender. Drain and set aside. In a large skillet over medium heat, saute the white parts of the green onion and garlic with a couple squirts of I Can’t Believe It’s Not Butter spray or butter-flavored cooking spray for 1-2 minutes. Add in chicken broth (or 1 C. water + Chicken Soup protein packet) and cauliflower, and bring to a boil. Boil until very soft and tender.
In a blender, blend together the cauliflower and cooked potatoes until very smooth. Take care when transferring mixture to a blender - it is hot! In the same saucepan, cook the bacon until very crispy, and move to a paper towel to drain. Add back to the pan the cauliflower mixture, cheese (note: reserve a small handful for garnish), Greek yogurt, half of the bacon bits, and Mrs. Dash Seasoning. Let simmer on medium-low for a few minutes, until cheese is melted and soup is warmed through evenly. If soup is too thick for your liking, then you can add additional chicken broth to thin it out to your desired consistency.
Once heated through, transfer to a bowl and top with remaining bacon bits, green parts of the green onions, and reserved cheese.
Crockpot Turkey Chili
Makes 4 servings:
- 12 oz. ground turkey breast, lean ground beef, or buffalo
- 2 oz. shredded cheddar cheese
- 20 oz. fresh tomatoes, chopped
- 6 oz. green onions, chopped
- 6 oz. green bell peppers, chopped
- 1 cup of beans of choice
- 1 pkg. McCormick’s Low sodium chili seasoning or homemade chili seasoning
- ½ to 3/4 cup water or low sodium chicken broth
Brown ground turkey in skillet with a few dashes of salt and pepper. Add meat and all other ingredients to a crock pot, reserving a small portion of the shreded cheese for garnish. Turn crock pot on low and allow cooking for 2-3 hours. Add additional water/broth as needed to reach desired consistency. Divide among 4 bowls and top with remaining shredded cheese.
