High Protein High Fiber Soup for Weight Loss Goals (37g Protein)

This high protein high fiber soup for weight loss goals is a tomato-based turkey, lentil, chickpea, and cabbage soup built to feel like a full meal rather than a light vegetable broth. One-sixth of the pot is estimated at about 330 calories, 37 grams of protein, and 9 grams of fiber when made with 99% lean ground turkey and no-salt-added canned ingredients.

No soup causes weight loss by itself. Body weight changes depend on total energy intake over time, along with activity, health, medications, sleep, and other individual factors. The practical advantage here is portion structure: lean turkey supplies most of the protein, while lentils, chickpeas, cabbage, carrots, and tomatoes add fiber and volume. If you want a richer soup with a different nutrition profile, compare it with our high protein loaded potato soup.

Protein and fiber are especially useful to track when you are building meals that need to be satisfying without becoming extremely calorie-dense. The FDA Daily Value for fiber is 28 grams on a 2,000-calorie diet, so this bowl provides roughly one-third of that reference amount. Individual needs vary, and people who normally eat little fiber may prefer to increase it gradually.

Why You’ll Love This Soup

• About 37 grams of protein per serving. Extra-lean ground turkey provides most of it, with lentils and chickpeas adding more.
• About 9 grams of fiber per bowl. Lentils, chickpeas, cabbage, carrots, onion, celery, and tomatoes all contribute.
• One pot, familiar ingredients. There is no protein powder, specialty thickener, or separate sauce to make.
• Brothy but substantial. Cabbage and legumes keep the soup chunky while lentils lightly thicken the tomato broth.
• Meal-prep friendly. The soup holds its texture well in the refrigerator and freezes better than dairy-heavy soups.
• Easy to portion. Dividing the finished pot into six equal containers gives you repeatable lunch or dinner servings.

Ingredients You’ll Need

99% lean ground turkey keeps the protein high while limiting the fat compared with more heavily marbled ground meat. Because very lean turkey can dry out in a skillet, it works especially well in soup: the meat finishes cooking in a moist tomato-and-broth base instead of being served on its own.

Brown or green lentils cook directly in the soup and hold their shape better than red lentils. You do not need to soak them. Rinse and inspect them first, then simmer until tender. Chickpeas add a second legume texture and make each bowl more substantial without turning the broth into a puree.

Green cabbage is the main vegetable by volume. Slice it into bite-size pieces rather than long ribbons so it is easy to eat with a spoon. Onion, carrots, celery, and garlic form the aromatic base, while no-salt-added diced tomatoes and tomato paste give the broth depth.

Use unsalted or no-salt-added chicken broth when possible. The sodium estimate below assumes a low-sodium base plus 1/2 teaspoon added salt for the whole pot. Broth, canned chickpeas, canned tomatoes, and ground turkey vary by brand, so sodium can change much more than calories or protein.

How the Protein and Fiber Add Up

The protein strategy is intentionally simple. One and a half pounds of extra-lean ground turkey is divided among six bowls, so each serving starts with a generous amount of lean meat. Lentils and chickpeas then add smaller amounts of protein while also contributing fiber. That combination is more balanced than trying to create a “high-protein” soup by simply doubling the meat.

Fiber comes from several ingredients rather than one large dose of bran or seeds. Lentils and chickpeas contribute the most, while cabbage, carrots, celery, onion, and tomatoes add smaller amounts. Spreading fiber across the whole pot also keeps the texture recognizable as soup. If you prefer a creamy vegetable-forward option, our high protein butternut squash soup uses red lentils and cottage cheese instead.

High Protein High Fiber Soup Recipe

The key is to build the soup in stages. Brown the turkey first, soften the aromatic vegetables, toast the tomato paste and seasonings briefly, then simmer the lentils before adding the cabbage and chickpeas. This keeps the cabbage from turning mushy while giving the lentils enough time to cook.

High Protein High Fiber Turkey Cabbage Soup

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A tomato-based one-pot soup with extra-lean ground turkey, brown lentils, chickpeas, cabbage, carrots, celery, herbs, and lemon.

• Total Time: 50 minutes
• Yield: 6 servings

Ingredients

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• 1 tablespoon olive oil
• 1 1/2 pounds (680 g) 99% lean ground turkey
• 1 medium yellow onion (about 150 g), diced
• 2 medium carrots (about 120 g), diced
• 2 celery stalks (about 80 g), diced
• 3 garlic cloves, minced
• 2 tablespoons tomato paste
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1/2 teaspoon black pepper
• 1/2 teaspoon fine salt, plus more to taste
• 1/2 cup (96 g) dry brown or green lentils, rinsed and drained
• 1 (14.5-ounce) can no-salt-added diced tomatoes with juices
• 5 cups unsalted or no-salt-added chicken broth, plus more as needed
• 6 cups (about 420 g) chopped green cabbage
• 1 (15-ounce) can no-salt-added chickpeas, drained and rinsed (about 240 g drained)
• 2 tablespoons fresh lemon juice
• 1/4 cup chopped fresh parsley, plus more for serving if desired

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Instructions

1. Heat the olive oil in a large Dutch oven or soup pot over medium-high heat. Add the ground turkey, spread it across the pot, and cook for 6 to 8 minutes, breaking it into small crumbles, until cooked through and lightly browned. Verify that the turkey reaches 165°F with a food thermometer.
2. Add the onion, carrots, and celery. Cook for 5 minutes, stirring often, until the onion is translucent and the vegetables begin to soften.
3. Add the garlic, tomato paste, smoked paprika, oregano, thyme, black pepper, and salt. Cook for 1 minute, stirring constantly, until the tomato paste darkens slightly and the spices are fragrant.
4. Stir in the rinsed lentils, diced tomatoes with their juices, and 5 cups chicken broth. Bring to a gentle boil, then reduce the heat and simmer partially covered for 15 minutes.
5. Add the chopped cabbage and chickpeas. Continue simmering uncovered for 15 to 18 minutes, stirring occasionally, until the lentils are tender and the cabbage is soft but not mushy. Add extra broth or water if you want a thinner soup.
6. Remove the pot from the heat and stir in the lemon juice and parsley. Taste and adjust the salt, pepper, or lemon only after the broth and canned ingredients are fully combined.
7. Divide into 6 equal bowls and serve hot. Add any optional toppings only after portioning so the base nutrition stays predictable.

Notes

• Nutrition is estimated per one-sixth of the base recipe using USDA-style reference values for the listed gram weights. Brands can vary, especially for sodium.
• The estimate assumes 99% lean ground turkey, no-salt-added chickpeas and tomatoes, unsalted or no-salt-added broth, and one tablespoon olive oil.
• No single soup causes weight loss. Whether this recipe fits a weight-management plan depends on total intake and individual needs.
• If you need a gluten-free meal, verify broth, spices, canned ingredients, and toppings for gluten and cross-contact.
• Refrigerate cooled portions promptly and use within 3 to 4 days, or freeze for longer storage. Reheat leftovers to 165°F.

• Author: Adam Moretti
• Prep Time: 15 minutes
• Cook Time: 35 minutes
• Category: Soup
• Method: Stovetop
• Cuisine: American
• Diet: Gluten-Free

How to Make It Step by Step

1. Brown the extra-lean turkey

Heat the olive oil in a Dutch oven or large soup pot over medium-high heat. Add the turkey and spread it across the hot surface. Let it sit for about one minute before breaking it into small crumbles. Cook until the meat is opaque and beginning to brown. Because color alone is not a reliable safety test, verify that ground poultry reaches 165°F with a food thermometer; FoodSafety.gov lists 165°F as the safe minimum for ground poultry.

2. Build the vegetable base

Add the onion, carrots, and celery directly to the pot. Cook for about five minutes, stirring often, until the onion is translucent and the carrots begin to soften. Add the garlic, tomato paste, smoked paprika, oregano, thyme, black pepper, and salt. Stir for one minute. The tomato paste should darken slightly but should not stick and burn.

3. Simmer the lentils first

Stir in the rinsed lentils, diced tomatoes, and broth. Scrape the bottom of the pot to release any browned bits, bring the soup to a gentle boil, then lower the heat. Simmer partially covered for about 15 minutes. Starting the lentils before the cabbage gives them a head start so both ingredients finish at the right texture.

4. Add cabbage and chickpeas

Stir in the cabbage and drained chickpeas. Simmer for another 15 to 18 minutes, or until the lentils are tender and the cabbage is soft but still has some structure. If the soup gets thicker than you want, add warm broth or water one-quarter cup at a time. Finish with lemon juice and parsley, then taste before adding extra salt.

What “For Weight Loss Goals” Means Here

This phrase describes how the recipe is designed, not a promise about what it will do to your body. The base serving is moderate in calories for a full bowl while providing substantial protein and fiber. That can make it easier to build a meal around a defined portion instead of adding a small soup beside a calorie-dense main dish.

Whether the serving size fits your day depends on what else you eat and on your personal energy needs. Toppings matter too. Cheese, avocado, crackers, bread, sour cream, and extra oil can all be perfectly reasonable foods, but they also change the calorie total. If your goal is to keep the bowl close to the nutrition estimate, portion toppings separately rather than adding them freely to the pot.

For another one-pot meal with more beans, corn, and Southwestern flavors, see our high protein taco soup. That recipe is higher in calories and protein and is useful when you want a heartier option.

Troubleshooting

The lentils are still firm

Keep simmering and add a splash of hot broth or water if the liquid level has dropped. Older dried lentils sometimes take longer to soften. Acidic ingredients can also slow softening, which is why the lemon juice goes in at the end. The tomatoes are necessary for the broth, so simply allow enough simmering time rather than trying to rush the lentils.

The soup is too thick

Lentils continue absorbing liquid as they cook and again as the soup cools. Add warm broth or water in small amounts until the consistency is where you want it. Leftovers almost always need a splash of liquid when reheated.

The cabbage is too soft

Add it later next time. The cabbage only needs the final 15 to 18 minutes in the pot. Thinly shredded cabbage cooks faster than larger bite-size pieces, so reduce the time if you use a very fine shred.

The turkey feels dry

Very lean turkey becomes dry when it is browned for too long before liquid is added. Cook it just until done and lightly browned, then move on to the vegetables. The broth will keep it moist during the remaining simmer.

Variations and Substitutions

• Use 93% lean turkey: the soup will taste richer, but calories and fat will increase. Recalculate nutrition if that matters for your plan.
• Use chicken: finely diced chicken breast can replace the turkey. Cook it fully to 165°F before serving.
• Use cannellini beans: swap them for chickpeas if you prefer a softer bean. The nutrition will change slightly.
• Add heat: use red pepper flakes or diced jalapeño with the aromatics instead of adding a sugary hot sauce.
• Make it smokier: increase smoked paprika to 1 1/2 teaspoons or add a small pinch of chipotle powder.
• Change the greens: stir in two cups of chopped kale or spinach during the final few minutes if you want more leafy vegetables.

For gluten-free eating, use broth, canned ingredients, spices, and any toppings that are labeled or verified gluten free when cross-contact matters. The base ingredients do not require wheat, but packaged products can vary.

Make-Ahead, Storage, and Freezing

This soup is well suited to meal prep because the turkey, lentils, chickpeas, and cabbage hold up after chilling. Divide the pot into six shallow containers instead of refrigerating one deep, steaming pot. The FoodSafety.gov cold storage chart lists soups and stews for 3 to 4 days in the refrigerator.

For longer storage, freeze cooled portions for about 2 to 3 months for best quality. Leave a little expansion space in the container. Thaw overnight in the refrigerator when possible, then reheat only the portion you plan to eat. Bring leftovers to 165°F before serving. Add a small splash of broth or water because the lentils thicken the soup after storage.

FAQs about High Protein High Fiber Soup for Weight Loss

Can I eat this soup every day for weight loss?

You can include it regularly if you enjoy it and it fits your overall eating pattern, but there is no need to rely on one recipe every day. A varied diet makes it easier to get a broader range of nutrients and prevents a meal plan from becoming unnecessarily restrictive. If you have a medical condition or a prescribed diet, use individualized guidance from a qualified clinician or dietitian.

Can I make this soup without lentils?

Yes. Leave them out and reduce the broth by about one cup, then check the consistency near the end. Protein and fiber will both decrease, so the original nutrition estimate will no longer apply. Another option is to replace the lentils with an additional can of beans.

Is cabbage soup automatically low calorie?

No. Cabbage itself is low in calories, but the final calorie total depends on the meat, legumes, oil, broth, toppings, and serving size. This recipe stays near 330 calories per base serving because it uses extra-lean turkey, a measured tablespoon of oil, and no cream or cheese in the pot.

Can I make it in a slow cooker?

The ingredient combination can work in a slow cooker, but cooking times and liquid needs differ from the tested stovetop method here. For predictable texture and food safety, use the stovetop directions unless you have already tested a slow-cooker conversion. Very lean ground turkey should still be browned before slow cooking for better texture.

What can I serve with it?

The soup is designed to function as a complete bowl, so it does not require a side. If you want more food, choose the side based on your needs: fruit, a simple salad, whole-grain toast, or a measured topping can all work. Just remember that the nutrition panel covers the soup only.

Final Tips

Use extra-lean turkey if you want the nutrition to stay close to the estimate, rinse the lentils and chickpeas, and add the cabbage after the lentils have already simmered for 15 minutes. Finish with lemon after cooking so the broth tastes brighter without needing more salt.

Most importantly, treat this as a repeatable meal rather than a “weight-loss trick.” The value of this high protein high fiber soup is the combination of a defined portion, approximately 37 grams of protein, about 9 grams of fiber, plenty of vegetables, and a one-pot method that is practical enough for weekday lunches and dinners.