GLP-1 soup recipes
51 recipes, each with its nutrition calculated.
A bowl of soup is an easy way to eat a whole meal on a day when a plate feels like too much, and these are built to be substantial: chicken, fish, beans or lentils in nearly every one.
Soups keep and freeze well, and each recipe gives the FDA chart's storage times alongside the reheating temperature.
- Recipes
- 51
- Median protein
- 33 g
- Median energy
- 400 kcal
- Median time
- About 40 min
How these were chosen
Every recipe here is a soup or a brothy bowl, served as a meal in its own right. Sorted by protein per serving, highest first. Nutrition is calculated per serving from USDA FoodData Central, and the figures are medians across this list. How we develop our recipes, or download the nutrition data.
Slow cooker chicken, white bean and kale stew
A Tuscan-style stew of chicken, white beans, tomato and kale, made in a slow cooker or a pressure cooker and finished with parmesan. Brothy and soft, it is an easy bowl to finish on a day when a plated dinner feels like too much.
About 4 hr 30 min · 460 kcal · 49 g protein · 11 g fibre per serving
Chicken, celery and butter bean soup with rosemary
A clear chicken broth with celery, butter beans and rosemary.
About 44 min · 505 kcal · 47 g protein · 12 g fibre per serving
Chicken, orzo and lemon soup
A lemony chicken broth thickened with egg and orzo.
About 40 min · 440 kcal · 44 g protein · 2 g fibre per serving
Chicken and rice congee with ginger
A loose, savoury rice porridge with fine shreds of poached chicken and a little ginger. It is mild, there is almost nothing to chew, and it is easy to eat a few spoonfuls at a time on a day when a full plate is too much.
About 1 hr 20 min · 385 kcal · 42 g protein · 2 g fibre per serving
Poached chicken with soft mashed potato and carrots
Chicken breast poached slowly in stock with thyme, sliced and served with a smooth mash and soft carrots. A plain, mild plate in a modest portion, with a cup of the poaching broth alongside.
About 45 min · 430 kcal · 42 g protein · 7 g fibre per serving
Turkey meatball and orzo soup with spinach
Small turkey meatballs poached in broth with orzo and spinach.
About 45 min · 560 kcal · 42 g protein · 5 g fibre per serving
Chicken, mushroom and spelt soup
Chicken and mushrooms with chewy spelt and parsley.
About 55 min · 385 kcal · 41 g protein · 6 g fibre per serving
Chicken, sweetcorn and egg drop soup
A clear chicken and sweetcorn broth with egg stirred through in ribbons.
About 35 min · 330 kcal · 41 g protein · 2 g fibre per serving
Red lentil and vegetable soup with rotisserie chicken
A thick red lentil and vegetable soup with cumin and lemon, with a shop-bought rotisserie chicken stirred through at the end. It cooks in 8 minutes under pressure and fills six containers.
About 1 hr · 370 kcal · 40 g protein · 9 g fibre per serving
Turkey, pumpkin and wild rice soup
Turkey, pumpkin and wild rice in a thyme-scented broth.
About 1 hr · 380 kcal · 40 g protein · 4 g fibre per serving
Chicken, barley and leek broth
A clear broth with chicken, soft barley and sweet leeks.
About 1 hr 5 min · 510 kcal · 39 g protein · 12 g fibre per serving
Chicken, butter bean and rosemary soup
Chicken and butter beans in a rosemary broth with soft vegetables.
About 40 min · 335 kcal · 39 g protein · 7 g fibre per serving
Chicken and sweetcorn noodle soup
Chicken, sweetcorn and noodles in a mild, warming broth.
About 30 min · 390 kcal · 38 g protein · 4 g fibre per serving
Mediterranean chicken and chickpea soup
Chicken, chickpeas and soft vegetables in an oregano broth.
About 35 min · 350 kcal · 38 g protein · 8 g fibre per serving
Prawn and sweetcorn chowder
A light chowder of prawns, sweetcorn and potato.
About 40 min · 495 kcal · 37 g protein · 8 g fibre per serving
Smooth chicken, potato and carrot soup
A GLP-1 friendly chicken soup blended completely smooth, with the chicken worked into the soup itself rather than left in chunks. A small bowl is mild, soft and still substantial.
About 50 min · 400 kcal · 37 g protein · 6 g fibre per serving
Milk-poached cod with mashed potato and spinach
Cod poached gently in milk, served on a soft mash made with that same milk, with wilted spinach. A mild, tender plate that flakes apart with a fork.
About 35 min · 385 kcal · 36 g protein · 6 g fibre per serving
Chicken and leek barley soup
A warm chicken soup with soft leeks, carrots and pearl barley.
About 55 min · 405 kcal · 36 g protein · 9 g fibre per serving
Chicken, lemon and rice soup
A simple chicken and rice soup finished with lemon and parsley.
About 35 min · 350 kcal · 35 g protein · 2 g fibre per serving
Prawn, fennel and tomato soup
A coastal tomato soup with prawns, fennel and white beans.
About 40 min · 295 kcal · 35 g protein · 9 g fibre per serving
Cod, tomato and fennel broth
A light coastal broth with cod, fennel and white beans.
About 40 min · 305 kcal · 34 g protein · 9 g fibre per serving
Turkey and butter bean tomato soup
A substantial tomato soup with turkey, butter beans and herbs.
About 40 min · 390 kcal · 34 g protein · 9 g fibre per serving
Turkey meatball and orzo soup
Small turkey meatballs, orzo and spinach in a clear herb broth.
About 45 min · 420 kcal · 34 g protein · 4 g fibre per serving
Salmon, potato and dill soup
A Nordic-inspired soup with salmon, potatoes and fresh dill.
About 40 min · 485 kcal · 34 g protein · 4 g fibre per serving
Spiced pumpkin and red lentil soup with yoghurt
Pumpkin and red lentils cooked down with cumin and turmeric.
About 50 min · 555 kcal · 33 g protein · 12 g fibre per serving
Brothy tofu and vegetable tortellini
Tofu and vegetables with pasta parcels in a clear herb broth.
About 25 min · 500 kcal · 33 g protein · 6 g fibre per serving
Haddock and leek rice soup
Haddock, rice and leeks in a lightly milky broth.
About 40 min · 405 kcal · 32 g protein · 2 g fibre per serving
Spiced cauliflower, bean and almond soup
Cauliflower and white beans blended with ground almond and cumin.
About 44 min · 530 kcal · 30 g protein · 16 g fibre per serving
Pea, mint and quark soup
A bright green pea soup with mint and a spoonful of quark.
About 23 min · 505 kcal · 30 g protein · 13 g fibre per serving
Miso soup with silken tofu, egg and spinach
A single bowl of miso soup made more substantial with silken tofu and soft ribbons of egg. It is light, mild and quick, and the tofu needs no chewing at all.
About 15 min · 300 kcal · 30 g protein · 3 g fibre per serving
White bean, spinach and rosemary soup
A soft white bean soup with spinach and rosemary.
About 35 min · 500 kcal · 28 g protein · 15 g fibre per serving
Minestrone with white beans and pasta
A vegetable soup with white beans, small pasta and Parmesan.
About 55 min · 570 kcal · 28 g protein · 19 g fibre per serving
Red lentil, carrot and cumin soup
A thick red lentil soup with carrot, cumin and lemon.
About 45 min · 535 kcal · 27 g protein · 16 g fibre per serving
Broccoli, white bean and cheddar soup
A green soup of broccoli and white beans with cheddar melted through.
About 35 min · 500 kcal · 27 g protein · 16 g fibre per serving
Beetroot, white bean and dill soup with quark
A deep pink beetroot soup with white beans and a spoonful of quark.
About 37 min · 495 kcal · 27 g protein · 15 g fibre per serving
Butter bean, leek and lemon soup with parsley
A soft butter bean soup with sweet leeks and a lot of lemon.
About 42 min · 540 kcal · 27 g protein · 15 g fibre per serving
Tomato and butter bean soup with basil
A tomato soup with butter beans and a great deal of basil.
About 45 min · 520 kcal · 27 g protein · 18 g fibre per serving
Tomato, lentil and celery soup with thyme
A thick red lentil soup with tomato, celery and thyme.
About 55 min · 505 kcal · 26 g protein · 18 g fibre per serving
Cauliflower and red lentil soup
A pale, creamy cauliflower-lentil soup with a yoghurt finish.
About 40 min · 310 kcal · 23 g protein · 9 g fibre per serving
Pea, mint and cottage cheese soup
A smooth pea soup with mint and blended cottage cheese.
About 30 min · 320 kcal · 22 g protein · 9 g fibre per serving
Mushroom, tofu and thyme soup
A creamy mushroom soup with tofu and thyme.
About 35 min · 295 kcal · 22 g protein · 5 g fibre per serving
Broccoli and white bean soup with cheddar
Broccoli and beans blended into a comforting cheddar soup.
About 35 min · 365 kcal · 22 g protein · 10 g fibre per serving
Pumpkin, chickpea and tahini soup
Pumpkin and chickpeas simmered with cumin, blended smooth and finished with tahini.
About 50 min · 555 kcal · 22 g protein · 16 g fibre per serving
Tomato, red lentil and ricotta soup
A smooth tomato-lentil soup with ricotta stirred through.
About 40 min · 370 kcal · 20 g protein · 10 g fibre per serving
Mushroom, barley and thyme soup
A dark mushroom soup with barley and thyme.
About 1 hr 5 min · 405 kcal · 20 g protein · 12 g fibre per serving
Butternut, white bean and sage soup
Roasted squash and white beans blended into a smooth sage soup.
About 50 min · 345 kcal · 20 g protein · 11 g fibre per serving
Roasted pepper, chickpea and tofu soup
A smooth roasted pepper soup with chickpeas and tofu.
About 30 min · 295 kcal · 17 g protein · 9 g fibre per serving
Carrot, red lentil and cumin soup
A smooth carrot and lentil soup with a gentle cumin note.
About 40 min · 320 kcal · 16 g protein · 11 g fibre per serving
Celeriac, pear and white bean soup
A smooth soup with celeriac, pear and white beans.
About 45 min · 330 kcal · 15 g protein · 12 g fibre per serving
Sweet potato and tofu ginger soup
A silky sweet potato soup with tofu and a restrained ginger finish.
About 35 min · 290 kcal · 15 g protein · 6 g fibre per serving
Lentil, chestnut and thyme soup
A smooth, earthy soup with lentils, chestnuts and thyme.
About 40 min · 335 kcal · 14 g protein · 14 g fibre per serving
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These recipes are meal ideas, not individual nutrition prescriptions. They have been checked on paper and not yet cooked, and each recipe page says what is still outstanding. Talk to the clinician who prescribes for you before changing how you eat.