Achieving a healthy weight can be challenging, but with the right nutritional support, it can become more manageable. One effective way to support your weight loss journey is by incorporating nutrient-rich soups into your diet. As a bariatric patient, you require specific dietary considerations to ensure optimal nutrition and prevent complications. That’s why we’ve curated a list of 20 delicious and nutritious bariatric soup recipes that cater to your unique needs.
These recipes are not only flavorful but also packed with essential vitamins, minerals, and proteins to support your weight loss goals. From classic creamy soups to spicy and savory options, our collection has something for every palate. Whether you’re looking for a comforting meal or a quick lunch option, these bariatric-friendly soup recipes will become your new go-to favorites.
In this article, we’ll dive into the world of bariatric soup recipes that are not only delicious but also nutritious and easy to make. So, let’s get started and explore these 20 mouth-watering options that will support your weight loss journey!
Creamy Broccoli and Cheese Bariatric Soup
This creamy soup is a nutritious and delicious option for post-bariatric patients looking to incorporate more vegetables into their diet. With the added bonus of cheese, this recipe is sure to be a hit!
Ingredients:
– 2 cups broccoli florets
– 1 cup low-sodium chicken broth
– 1/2 cup reduced-fat cream
– 1 tablespoon butter
– 1 teaspoon garlic powder
– 1/4 teaspoon onion powder
– Salt and pepper, to taste
– 1/4 cup shredded cheddar cheese (optional)
Instructions:
1. In a large pot, melt the butter over medium heat.
2. Add the broccoli, chicken broth, garlic powder, and onion powder. Bring to a boil, then reduce heat and simmer for 10-12 minutes or until the broccoli is tender.
3. Use an immersion blender (or transfer the soup to a blender) to puree the mixture until smooth.
4. Stir in the reduced-fat cream and season with salt and pepper to taste.
5. If using cheese, stir it in until melted and well combined.
6. Serve hot, garnished with additional broccoli florets if desired.
Cooking Time: 15-20 minutes
Protein-Packed Chicken and Vegetable Soup
This hearty soup is a perfect blend of lean protein, fiber-rich vegetables, and soothing spices to nourish your body and soul. With just the right balance of flavors, this recipe is sure to become a staple in your kitchen.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs
– 2 medium carrots, peeled and chopped
– 2 stalks celery, chopped
– 1 large red bell pepper, chopped
– 2 cloves garlic, minced
– 4 cups low-sodium chicken broth
– 1 can (14.5 oz) diced tomatoes
– 1/2 cup uncooked white rice
– 1 teaspoon dried thyme
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. In a large pot, sauté the chicken, carrots, celery, bell pepper, and garlic until the vegetables are tender.
2. Add the chicken broth, diced tomatoes, rice, thyme, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the rice is cooked.
3. Serve hot, garnished with parsley or cilantro if desired.
Cooking Time: 25-30 minutes
Low-Carb Tomato Basil Soup
Fresh and flavorful, this low-carb tomato basil soup is a perfect comfort food option that’s easy to make and packed with nutrients. This recipe is a great way to enjoy the taste of summer all year round!
Ingredients:
– 2 cups fresh tomatoes, diced
– 1/4 cup chopped fresh basil
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon dried oregano
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 4 cups chicken broth (make sure it’s low-carb)
– 1/2 cup heavy cream or full-fat coconut milk
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook until translucent.
2. Add the garlic, oregano, salt, and pepper. Cook for an additional minute.
3. Add the diced tomatoes, chicken broth, and heavy cream or coconut milk. Stir well.
4. Bring the mixture to a boil, then reduce the heat and simmer for 20-25 minutes.
5. Use an immersion blender (or transfer the soup to a blender in batches) to puree the soup until smooth.
6. Taste and adjust seasoning as needed.
7. Serve hot and enjoy!
Cooking Time: 25-30 minutes
Spicy Black Bean and Turkey Soup
This hearty soup combines the rich flavors of turkey and black beans with a spicy kick, perfect for a cold winter’s day.
Ingredients:
– 1 lb boneless, skinless turkey breast or thighs
– 1 can diced tomatoes (14.5 oz)
– 1 can black beans, drained and rinsed (15 oz)
– 1 red bell pepper, chopped
– 2 cloves garlic, minced
– 1 tsp ground cumin
– 1/2 tsp smoked paprika
– 1/4 tsp cayenne pepper
– Salt and pepper, to taste
– 4 cups chicken broth
– 2 tbsp olive oil
Instructions:
1. In a large pot, heat the olive oil over medium-high. Add the turkey and cook until browned, about 5 minutes.
2. Add the chopped bell pepper, garlic, cumin, smoked paprika, and cayenne pepper. Cook for an additional 3-4 minutes.
3. Stir in the diced tomatoes, black beans, and chicken broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the turkey is cooked through.
4. Season with salt and pepper to taste.
Cooking Time: 35-40 minutes
Slow-Cooker Lentil and Spinach Soup
This comforting soup is a perfect blend of tender lentils, fresh spinach, and aromatic spices. With just 10 minutes of prep time, you can enjoy a warm and satisfying meal all day long.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 4 cups vegetable broth
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 red bell pepper, chopped
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– Salt and pepper, to taste
– 2 cups fresh spinach leaves
Instructions:
1. Add lentils, broth, onion, garlic, bell pepper, and spices to the slow cooker.
2. Cook on Low for 6-8 hours or High for 3-4 hours.
3. Stir in diced tomatoes and cook for an additional 30 minutes.
4. Stir in fresh spinach leaves just before serving.
Cooking Time: 6-8 hours (Low) or 3-4 hours (High)
Zucchini and Cauliflower Puree Soup
This vibrant green soup is a delicious way to enjoy the flavors of summer in a bowl. Roasted zucchini and cauliflower are blended with chicken broth, garlic, and herbs to create a creamy and comforting puree.
Ingredients:
– 2 medium zucchinis
– 1 head of cauliflower
– 4 cups chicken broth
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1/4 cup heavy cream or half-and-half (optional)
– Salt and pepper to taste
– Fresh parsley or thyme for garnish
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss zucchinis and cauliflower with olive oil, salt, and pepper on a baking sheet.
3. Roast for 20-25 minutes, or until tender and lightly caramelized.
4. Remove from oven and let cool slightly.
5. In a blender or food processor, combine roasted vegetables, garlic, and chicken broth.
6. Blend until smooth, then season with salt and pepper to taste.
7. If desired, stir in heavy cream or half-and-half for added richness.
8. Serve hot, garnished with fresh herbs.
Cooking Time: 25-30 minutes
High-Protein Mushroom and Barley Soup
This comforting soup is packed with protein-rich ingredients like chicken breast and lentils, along with the earthy flavor of mushrooms. Perfect for a chilly evening or as a healthy lunch option.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 2 cups mixed mushrooms (such as cremini, shiitake, and oyster)
– 1 cup cooked lentils
– 1 medium onion, chopped
– 3 cloves garlic, minced
– 1 cup pearl barley
– 4 cups low-sodium chicken broth
– 1 tsp dried thyme
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté the onion and garlic until softened.
2. Add the mushrooms and cook until they release their liquid and start to brown.
3. Add the cooked lentils, barley, chicken broth, and thyme. Bring to a boil, then reduce heat and simmer for 30 minutes or until the barley is tender.
4. Stir in the cooked chicken breast and season with salt and pepper to taste.
Cooking Time: 45-50 minutes
Greek Lemon Chicken Soup
Brighten up a chilly day with this refreshing and flavorful Greek-inspired chicken soup, bursting with the zesty aroma of lemon and the warmth of chicken broth. This classic recipe is perfect for a quick and comforting meal.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs
– 4 cups chicken broth
– 2 tablespoons olive oil
– 1 large onion, chopped
– 3 cloves garlic, minced
– 1 lemon, juiced (about 2 tablespoons)
– 1 teaspoon dried oregano
– Salt and pepper to taste
– Fresh parsley or dill for garnish (optional)
Instructions:
1. Heat oil in a large pot over medium-high heat.
2. Add chopped onion and cook until translucent, about 3-4 minutes.
3. Add garlic and cook for an additional minute.
4. Add chicken and cook until browned on all sides, about 5-6 minutes.
5. Pour in chicken broth, lemon juice, and oregano. Bring to a boil, then reduce heat to low and simmer for 20-25 minutes or until the chicken is cooked through.
6. Season with salt and pepper to taste.
7. Serve hot, garnished with fresh parsley or dill if desired.
Cooking Time: 30-40 minutes
Pumpkin and Ginger Puree Soup
Cozy up with a warm bowl of Pumpkin and Ginger Puree Soup, perfect for the fall season. This creamy soup is infused with the comforting flavors of roasted pumpkin and spicy ginger.
Ingredients:
– 1 small to medium-sized pumpkin (about 2 lbs)
– 2 inches fresh ginger, peeled and chopped
– 2 tablespoons butter
– 1 onion, chopped
– 4 cups chicken or vegetable broth
– 1/2 cup heavy cream or half-and-half (optional)
– Salt and pepper, to taste
– Fresh herbs, such as parsley or thyme, for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the pumpkin in half lengthwise and scoop out the seeds.
3. Place the pumpkin on a baking sheet, cut side up, and roast for 30-40 minutes, or until tender.
4. In a large pot, sauté the chopped onion and ginger in butter until softened.
5. Scoop the roasted pumpkin into the pot and add broth. Bring to a boil, then reduce heat and simmer for 15-20 minutes.
6. Use an immersion blender to puree the soup until smooth.
7. Stir in heavy cream or half-and-half, if using. Season with salt and pepper to taste.
Cooking Time: 45-60 minutes
Lean Beef and Cabbage Soup
This hearty soup is a perfect way to warm up on a chilly day, packed with tender lean beef and crisp cabbage. With minimal prep time and easy cooking instructions, this recipe is a great option for a quick weeknight dinner.
Ingredients:
– 1 lb lean beef (sirloin or round), sliced into thin strips
– 1 medium onion, chopped
– 2 cloves garlic, minced
– 4 cups cabbage, shredded
– 2 cups low-sodium chicken broth
– 1 cup water
– 1 tsp dried thyme
– Salt and pepper to taste
Instructions:
1. In a large pot or Dutch oven, heat 2 tbsp olive oil over medium-high heat.
2. Add the sliced beef and cook until browned, about 3-4 minutes. Remove from pot and set aside.
3. Add the chopped onion and minced garlic; cook until softened, about 5 minutes.
4. Add the shredded cabbage, chicken broth, water, thyme, salt, and pepper. Stir to combine.
5. Return the cooked beef to the pot and simmer for 10-15 minutes or until the soup has thickened slightly.
Cooking Time: 20-25 minutes
Curried Coconut and Carrot Soup
This creamy soup is a perfect blend of Indian-inspired spices and sweet, tender carrots, all wrapped up in a comforting bowl of coconut goodness.
Ingredients:
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1/4 teaspoon red pepper flakes (optional)
– 1 can (14 oz) diced tomatoes
– 2 cups vegetable broth
– 1 cup carrots, peeled and chopped
– 1/2 cup coconut milk
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish
Instructions:
1. Heat oil in a large pot over medium heat. Add onion and cook until softened, about 5 minutes.
2. Add garlic, cumin, curry powder, turmeric, and red pepper flakes (if using). Cook, stirring constantly, for 1 minute.
3. Stir in diced tomatoes and vegetable broth. Bring to a boil, then reduce heat and simmer for 20 minutes.
4. Add chopped carrots and coconut milk. Simmer until carrots are tender, about 10-15 minutes.
5. Season with salt and pepper to taste. Serve hot, garnished with cilantro leaves.
Cooking Time: About 40-45 minutes
Silken Tofu and Miso Soup
This comforting soup is a staple of Japanese cuisine, with a creamy texture from silken tofu and a rich flavor from miso paste. It’s a perfect remedy for a chilly day or a quick lunch.
Ingredients:
– 1 block silken tofu, drained and cut into small cubes
– 2 tablespoons miso paste
– 4 cups vegetable broth
– 1 tablespoon soy sauce
– 1 teaspoon grated ginger
– 1/4 cup water
– Scallions, thinly sliced (optional)
Instructions:
1. In a large pot, combine vegetable broth, soy sauce, and grated ginger. Bring to a simmer over medium heat.
2. Add miso paste and whisk until dissolved.
3. Add cubed silken tofu and cook for 5-7 minutes or until heated through.
4. Add water and stir well.
5. Serve hot, garnished with thinly sliced scallions if desired.
Cooking Time: 15-20 minutes
Roasted Red Pepper and White Bean Soup
Roasted Red Pepper and White Bean Soup Recipe
This hearty soup combines the sweetness of roasted red peppers with the creamy texture of cannellini beans, perfect for a cozy dinner or lunch.
Ingredients:
– 2 large red bell peppers
– 1 can (15 oz) cannellini beans, drained and rinsed
– 4 cups vegetable broth
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon dried thyme
– Salt and pepper, to taste
– 2 tablespoons olive oil
Instructions:
1. Preheat oven to 425°F (220°C).
2. Roast red peppers: Place peppers on a baking sheet lined with parchment paper. Drizzle with 1 tablespoon olive oil. Roast for 30-40 minutes or until skin is blistered and charred.
3. Remove peppers from oven, let cool, then peel off skin, discarding seeds and membranes. Chop into small pieces.
4. In a large pot, sauté onion and garlic in remaining 1 tablespoon olive oil until softened. Add roasted red peppers, cannellini beans, vegetable broth, and thyme. Season with salt and pepper to taste.
5. Bring mixture to a boil, then reduce heat and simmer for 20-25 minutes or until flavors have melded together.
Cooking Time: 55-65 minutes
Herbed Turkey and Quinoa Soup
This hearty soup is a perfect blend of flavors, featuring tender turkey, nutritious quinoa, and a medley of fresh herbs. A comforting and satisfying meal for any time of the year.
Ingredients:
– 1 pound boneless, skinless turkey breast or thighs
– 2 cups quinoa, rinsed and drained
– 4 cups chicken broth
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 cup mixed herbs (such as parsley, thyme, rosemary)
– Salt and pepper, to taste
– 1/4 cup chopped fresh cilantro, for garnish
Instructions:
1. Heat the oil in a large pot over medium-high heat.
2. Add the onion and garlic; cook until softened, about 3-4 minutes.
3. Add the turkey and cook until browned, breaking into small pieces as needed.
4. Add the quinoa, chicken broth, herbs, salt, and pepper. Bring to a boil, then reduce heat and simmer for 25-30 minutes or until the quinoa is tender.
5. Stir in chopped cilantro. Serve hot.
Cooking Time: 30-35 minutes
Low-Fat Cream of Asparagus Soup
This low-fat cream of asparagus soup is a delicious and healthy twist on the classic recipe, perfect for springtime or any time you want a flavorful and nutritious meal. With just 2g of fat per serving, this soup won’t weigh you down.
Ingredients:
– 1 pound fresh asparagus, trimmed
– 2 tablespoons olive oil
– 1 small onion, chopped
– 3 cloves garlic, minced
– 4 cups low-fat chicken broth
– 1 cup reduced-fat cream (or half-and-half)
– Salt and pepper to taste
Instructions:
1. In a large pot, heat the olive oil over medium-high heat.
2. Add the onion and cook until softened, about 3-4 minutes.
3. Add the garlic and cook for an additional minute.
4. Add the asparagus and chicken broth, bringing to a boil.
5. Reduce heat and simmer for 10-12 minutes or until the asparagus is tender.
6. Stir in the reduced-fat cream and season with salt and pepper to taste.
7. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 20-22 minutes
Chickpea and Spinach Detox Soup
This nourishing soup is a perfect way to reboot your digestive system after a long day of indulgence. With the goodness of chickpeas, spinach, and aromatic spices, this recipe will leave you feeling refreshed and rejuvenated.
Ingredients:
– 1 can chickpeas (14 oz)
– 2 cups fresh spinach leaves
– 4 cups vegetable broth
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper to taste
– 1 tablespoon olive oil
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and cook until translucent (3-4 minutes).
3. Add the garlic, cumin, and smoked paprika. Cook for an additional minute.
4. Add the chickpeas, vegetable broth, and spinach leaves. Bring to a boil, then reduce heat and simmer for 15-20 minutes or until the soup has reached your desired consistency.
5. Season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Garlicky Kale and Cannellini Bean Soup
This hearty soup combines the richness of cannellini beans with the earthy flavor of kale, all tied together with a punch of garlic. Perfect for a cozy evening meal or a comforting lunch.
Ingredients:
– 2 tablespoons olive oil
– 4 cloves garlic, minced
– 1 onion, chopped
– 3 cups kale, stems removed and chopped
– 1 can (15 ounces) cannellini beans, drained and rinsed
– 4 cups vegetable broth
– Salt and pepper, to taste
– Grated Parmesan cheese, optional
Instructions:
1. Heat oil in a large pot over medium heat. Add garlic and cook until fragrant, about 1 minute.
2. Add onion and cook until softened, about 5 minutes.
3. Add kale and cook until wilted, about 5 minutes.
4. Stir in cannellini beans, broth, salt, and pepper. Bring to a simmer.
5. Reduce heat and let soup simmer for 20-25 minutes or until flavors have melded together.
6. Taste and adjust seasoning as needed. Serve hot, topped with Parmesan cheese if desired.
Cooking Time: 25-30 minutes
Bariatric-Friendly Egg Drop Soup
This light and nourishing soup is a great way to replenish fluids and provide essential protein after bariatric surgery. With its silky texture and delicate flavor, this egg drop soup is a comforting and satisfying option for post-op patients.
Ingredients:
– 4 cups low-sodium chicken broth
– 2 large eggs
– 1 tablespoon cornstarch
– 1 teaspoon sesame oil (optional)
– Salt-free seasoning blend to taste
Instructions:
1. In a small bowl, whisk together eggs and cornstarch.
2. Bring chicken broth to a simmer in a medium saucepan.
3. Slowly pour the egg mixture into the broth while continuously stirring the soup with a spoon.
4. Cook for 2-3 minutes or until the egg whites are set.
5. Add sesame oil (if using) and season with salt-free seasoning blend to taste.
6. Serve hot, garnished with chopped scallions or cilantro if desired.
Cooking Time: 15 minutes
Savory Butternut Squash and Sage Soup
This creamy soup is a perfect blend of autumnal flavors, with roasted butternut squash and savory sage creating a comforting and satisfying meal.
Ingredients:
– 1 medium butternut squash (about 2 lbs)
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon dried sage
– 4 cups chicken or vegetable broth
– 1/2 cup heavy cream or half-and-half
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the butternut squash in half lengthwise, scoop out seeds, and place on a baking sheet.
3. Roast the squash for 45 minutes, or until tender.
4. In a large pot, sauté the onion and garlic in olive oil until softened.
5. Add the roasted squash, broth, sage, salt, and pepper to the pot.
6. Bring to a boil, then reduce heat and simmer for 20-25 minutes.
7. Use an immersion blender or transfer soup to a blender to puree until smooth.
8. Stir in heavy cream or half-and-half.
9. Serve warm, garnished with chopped fresh sage if desired.
Cooking Time: 1 hour 15 minutes
Lightened-Up French Onion Soup
This recipe reimagines the classic French onion soup by reducing the amount of butter and cheese while maintaining its rich, caramelized flavor. The result is a lighter, yet still satisfying, twist on a comfort food favorite.
Ingredients:
– 2 large onions, thinly sliced
– 1 tablespoon olive oil
– 2 cloves garlic, minced
– 4 cups low-sodium chicken broth
– 1 cup grated reduced-fat cheddar cheese (or similar)
– 6 slices of whole-grain bread, toasted
– Salt and pepper to taste
Instructions:
1. In a large skillet, heat the olive oil over medium-low heat. Add the sliced onions and cook, stirring occasionally, for 20-25 minutes or until caramelized.
2. Add the minced garlic and cook for an additional minute.
3. Pour in the chicken broth and bring to a simmer.
4. Ladle the soup into oven-proof bowls. Top each bowl with a toasted slice of bread and sprinkle with reduced-fat cheddar cheese.
5. Broil for 2-3 minutes or until the cheese is melted and bubbly.
Cooking Time: 30-40 minutes
Summary
Get ready to soup up your weight loss journey with these 20 nutritious bariatric-friendly recipes! From Creamy Broccoli and Cheese to Spicy Black Bean and Turkey, there’s something for every taste bud. These delicious soups are packed with protein, fiber, and flavor to help you stay on track with your weight loss goals. Whether you’re looking for a slow-cooker option or a quick and easy meal, these recipes have got you covered. So why wait? Start sipping your way to a healthier, happier you!
