Winter is the perfect time for a warm bowl of soup, especially when trying to keep things healthy and support your weight loss goals. Soup can be comforting and packed with nutrients, making it a great option for chilly days. And for anyone on a GLP-1 weight loss journey, these soups fit right in!
Let’s dive into five healthy, nutrient-dense soup recipes that will satisfy you all winter.
1. Cauliflower and Leek Soup for Weight Loss
Calories: ~120 per serving
Nutritional Benefits: Low in carbs, high in fiber, packed with vitamins C and K
First up, we’ve got a delicious cauliflower and leek soup. Cauliflower is an all-star for weight loss because it’s low in calories but high in fiber, keeping you full longer. Leeks add a gentle, onion-like flavor and are also rich in antioxidants, helping you keep inflammation at bay.
Ingredients:
- 1 medium cauliflower head, chopped
- 2 large leeks, sliced
- 3 cups vegetable or chicken broth
- 1 tbsp olive oil
- Salt and pepper to taste
- Fresh chives or parsley for garnish
Instructions:
- Heat olive oil in a large pot over medium heat. Add the leeks and cook until softened about 5 minutes.
- Add cauliflower and broth. Bring to a boil, then reduce the heat and simmer until the cauliflower is tender, about 15 minutes.
- Blend the soup until smooth, using an immersion blender or in batches in a regular blender.
- Season with salt and pepper and top with fresh chives or parsley.
This creamy, low-carb soup will keep you cozy without overloading with calories. It’s a wonderful way to get a warm, satisfying meal that aligns with your GLP-1 weight loss goals.
2. Classic Minestrone
Calories: ~180 per serving
Nutritional Benefits: High in fiber, loaded with vitamins and minerals from a variety of vegetables
Minestrone is like a hug in a bowl! This Italian classic is full of colorful vegetables, beans, and a little pasta for good measure. It’s nutrient-dense, meaning it fills you up without packing in too many calories, and it’s bursting with flavor.
Ingredients:
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 zucchini, diced
- 1 can dice tomatoes (no salt added)
- 4 cups vegetable broth
- 1 cup kidney beans, drained and rinsed
- 1/2 cup whole-wheat pasta (optional for added fiber)
- Salt, pepper, and Italian herbs to taste
Instructions:
- In a large pot, sauté onion and garlic until fragrant.
- Add carrots, celery, and zucchini, and cook for a few minutes until softened.
- Pour in the diced tomatoes, broth, beans, and pasta (if using). Season with salt, pepper, and Italian herbs.
- Bring to a boil, then simmer for 15–20 minutes, until vegetables are tender and pasta is cooked.
Minestrone is the ultimate veggie-packed soup. Each bite brings warmth, fiber, and loads of nutrients, making it perfect for winter days and waistlines alike.
3. Lentil and Vegetable Stew: The Ideal Weight Loss Pack
Calories: ~200 per serving
Nutritional Benefits: High in protein and fiber, low in fat, and packed with iron and folate
Lentil stew is another winter staple that’s not only tasty but also incredibly filling. Lentils are rich in protein and fiber, keeping you full for hours and helping to stabilize blood sugar. They are ideal if you’re managing your weight or on a GLP-1 weight loss journey.
Ingredients:
- 1 cup dry green or brown lentils, rinsed
- 1 onion, chopped
- 3 cloves garlic, minced
- 2 carrots, diced
- 1 potato, diced
- 4 cups vegetable broth
- 1 can diced tomatoes
- 1 tsp cumin
- 1/2 tsp paprika
- Salt and pepper to taste
Instructions:
- In a large pot, sauté the onion and garlic until golden.
- Add carrots, potato, cumin, and paprika. Cook for a few minutes until the spices are fragrant.
- Add lentils, broth, and tomatoes. Bring to a boil, then simmer for 30–35 minutes, until lentils and veggies are tender.
- Season with salt and pepper to taste.
This lentil stew is hearty, high in protein, and perfect for a cold day. It’s filling, delicious, and aligns beautifully with your weight loss goals.
4. Butternut Squash and Apple Soup
Calories: ~150 per serving
Nutritional Benefits: High in vitamins A and C, rich in antioxidants, naturally low-calorie
Butternut squash and apple soup is like autumn in a bowl, but it’s fantastic all winter long, too. The natural sweetness from the squash and apple is comforting without added sugar, making it a smart low-calorie choice.
Ingredients:
- 1 medium butternut squash, peeled and diced
- 1 apple, peeled and chopped
- 1 small onion, chopped
- 3 cups vegetable broth
- 1/2 tsp cinnamon
- 1/4 tsp nutmeg
- Salt and pepper to taste
Instructions:
- In a large pot, sauté the onion until softened.
- Add butternut squash, apple, broth, cinnamon, and nutmeg. Bring to a boil, then simmer until the squash is tender, about 20 minutes.
- Blend the soup until smooth and season with salt and pepper.
The cinnamon and nutmeg add a cozy warmth, while the apple and squash give a natural sweetness. It’s light, and filling, and adds a delightful flavor to your winter menu.
5. Chicken and Spinach Soup with Garlic and Herbs
Calories: ~220 per serving
Nutritional Benefits: High in protein, low in carbs, packed with antioxidants from spinach and herbs
Finally, chicken and spinach soup bring together the classic taste of chicken soup with a healthy twist. This low-carb, high-protein soup is ideal for weight loss, providing nutrients without added calories.
Ingredients:
- 1 lb. chicken breast, shredded
- 4 cups chicken broth
- 1 onion, chopped
- 3 cloves garlic, minced
- 2 cups spinach
- Fresh thyme and rosemary
- Salt and pepper to taste
Instructions:
- In a large pot, cook onion and garlic until softened.
- Add chicken broth, chicken, and herbs. Simmer for about 20 minutes until chicken is cooked through.
- Add spinach and let it wilt. Season with salt and pepper, and serve hot.
This soup is loaded with protein, keeping you full while also being gentle on your calorie count. It’s warming, and flavorful, and makes a great meal or snack for anyone aiming for weight loss this season.
Savor Winter with These Healthy Soups to Maintain Your Weight Loss
There you have it—five delicious, warming soups perfect for a low-calorie, nutrient-packed winter menu. Whether you’re on a GLP-1 weight loss journey or just looking to eat healthier, these soups bring all the flavor and comfort without the extra calories. So, grab your favorite bowl, cozy up, and enjoy every nourishing spoonful!
