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#highproteinsoup: Flavorful, filling, and fuel-packed! Easy recipes abound with lean meats, beans, and veggies. Perfect for weight loss or muscle gain, offering satisfying, healthy meals trending now!
welcome to day four of 10 days of high-protein meals! today’s recipe is pure comfort in a bowl—creamy tortellini soup with chicken sausage. it’s rich, hearty, and so filling thanks to our two sources of protein (60g+ per serving!!), veggies, and cozy goodness. save this one for your next meal prep—it holds up so well for leftovers! here’s what you’ll need ⬇️ -1 tbsp olive oil -1 lb ground Italian chicken sausage (spicy or sweet) -1 yellow onion, diced -4 garlic cloves, peeled & minced -2 tespoons dried basil -2 teaspoons dried oregano -1 teaspoon kosher salt, plus additional to taste -1/2 teaspoon ground black pepper -1/4 teaspoon red pepper flakes (optional) -32-ounces low-sodium chicken broth (can sub low-sodium vegetable broth) -15-ounce can cannellini, navy, or great northern beans, drained & rinsed -28-ounce crushed tomatoes -12-ounces fresh tortellini (I used Taste Republic GF tortellini) -3 packed cups shredded kale -optional: nutritional yeast or grated parmesan for topping 🌱 plant-based swaps: swap the ground sausage for plant-based sausage, or an extra can of white beans. can’t wait for you to try it, and come back tomorrow for day 5! 💪 instructions: *Heat the oil over medium heat in a large pot or dutch oven. Add the chicken sausage and cook, breaking up and stirring occasionally until fully cooked, 5 to 7 minutes. Remove from the pot and set aside. *To the same pot, add the diced onion and cook, stirring often until translucent, 3 to 4 minutes. Stir in the garlic, basil, oregano, salt, pepper, and red pepper flakes. Cook, stirring constantly, until fragrant, 1 to 2 minutes. *Stir in the chicken broth, beans, and crushed tomatoes. Cover the pot, increase the heat to high, and bring to a boil. Once boiling, reduce the heat to medium, and simmer, covered, for about 10 minutes to soften the beans. Carefully transfer 2 cups of the soup to a blender. Blend with the steam vent open, on high speed until completely smooth, 30 to 60 seconds. Add the blended soup back the pot and stir to combine. *Add the tortellini, cover, and simmer until the tortellini rises to the top, about 3 minutes. Add the cooked chicken sausage and kale, and stir to combine. Cook until the kale has wilted, 2 to 3 minutes, then serve with nutritional yeast or grated parmesan on top. #highprotein #highproteinmeals #highproteinrecipes #glutenfreerecipes #onepotmeal #highproteinsoup #glutenfreemeals #soupseason #easyhealthymeals #easyhealthyrecipes #freezermeals #freezerfriendly #mealplan
29.9k
welcome to day four of 10 days of high-protein meals! today’s recipe is pure comfort in a bowl—creamy tortellini soup with chicken sausage. it’s rich, hearty, and so filling thanks to our two sources of protein (60g+ per serving!!), veggies, and cozy goodness. save this one for your next meal prep—it holds up so well for leftovers! here’s what you’ll need ⬇️ -1 tbsp olive oil -1 lb ground Italian chicken sausage (spicy or sweet) -1 yellow onion, diced -4 garlic cloves, peeled & minced -2 tespoons dried basil -2 teaspoons dried oregano -1 teaspoon kosher salt, plus additional to taste -1/2 teaspoon ground black pepper -1/4 teaspoon red pepper flakes (optional) -32-ounces low-sodium chicken broth (can sub low-sodium vegetable broth) -15-ounce can cannellini, navy, or great northern beans, drained & rinsed -28-ounce crushed tomatoes -12-ounces fresh tortellini (I used Taste Republic GF tortellini) -3 packed cups shredded kale -optional: nutritional yeast or grated parmesan for topping 🌱 plant-based swaps: swap the ground sausage for plant-based sausage, or an extra can of white beans. can’t wait for you to try it, and come back tomorrow for day 5! 💪 instructions: *Heat the oil over medium heat in a large pot or dutch oven. Add the chicken sausage and cook, breaking up and stirring occasionally until fully cooked, 5 to 7 minutes. Remove from the pot and set aside. *To the same pot, add the diced onion and cook, stirring often until translucent, 3 to 4 minutes. Stir in the garlic, basil, oregano, salt, pepper, and red pepper flakes. Cook, stirring constantly, until fragrant, 1 to 2 minutes. *Stir in the chicken broth, beans, and crushed tomatoes. Cover the pot, increase the heat to high, and bring to a boil. Once boiling, reduce the heat to medium, and simmer, covered, for about 10 minutes to soften the beans. Carefully transfer 2 cups of the soup to a blender. Blend with the steam vent open, on high speed until completely smooth, 30 to 60 seconds. Add the blended soup back the pot and stir to combine. *Add the tortellini, cover, and simmer until the tortellini rises to the top, about 3 minutes. Add the cooked chicken sausage and kale, and stir to combine. Cook until the kale has wilted, 2 to 3 minutes, then serve with nutritional yeast or grated parmesan on top. #highprotein #highproteinmeals #highproteinrecipes #glutenfreerecipes #onepotmeal #highproteinsoup #glutenfreemeals #soupseason #easyhealthymeals #easyhealthyrecipes #freezermeals #freezerfriendly #mealplan
Ingredients (5 servings): 1.75 lb bone in chicken breast 7 Roma tomatoes 15.5 oz canned chickpeas 5 garlic cloves 3 Bay leaves 1/2 white onion 1-3 chipotle chiles in adobo sauce 4-5 carrots 2 large zucchini 1 chayote (or an additional zucchini) Salt (or chicken bouillon) Cilantro DIRECTIONS: 1. In a pot, add water, chicken, bay leaves, 4-5 garlic cloves, 1/4 onion, and salt to taste. Boil for 30-40 minutes or until chicken is cooked through. Remove the foam as it appears. 2. Add the tomatoes the last 7 minutes so they are done at the same time as the chicken. 3. Remove chicken, vegetables, and garlic from the pot. 4. Shred chicken using desired method. 5. Blend the boiled tomatoes, onion, and garlic with 1/2 cup of the chicken broth, 1-3 chipotle chiles, and seasonings to taste. 6. Chop carrots and zucchini. Drain the chickpeas. Optional: remove outer film from the chickpeas. 7. Add the salsa to the chicken broth. Let it simmer for 5 minutes. 8. Add in the carrots and chayote and cook for an additional 10 minutes. 9. Add in the chickpeas, zucchini, cilantro, and chicken. Cook for an additional 12-15 minutes or until the vegetables are cooked. 10. Air fryer tortillas chips: Cut 2 low calorie tortillas in triangles. Add a light coat of oil spray. Air fry at 375° F for 5-7 minutes or until golden brown (I cooked mine for 7 mins to keep them crunchy in the caldo) 11. Serve ~2 cups in a bowl and add toppings of choice - air fried tortilla chips, 30 grams avocado, and 28 G fat free mozzarella cheese. #highproteinmeals #caloriedeficit #weightlossdiary #mealprepideas #comidafit #healthymexicanrecipe #comidasaludableyrica #comidamexicana #highproteinsoup
16.9k
Ingredients (5 servings): 1.75 lb bone in chicken breast 7 Roma tomatoes 15.5 oz canned chickpeas 5 garlic cloves 3 Bay leaves 1/2 white onion 1-3 chipotle chiles in adobo sauce 4-5 carrots 2 large zucchini 1 chayote (or an additional zucchini) Salt (or chicken bouillon) Cilantro DIRECTIONS: 1. In a pot, add water, chicken, bay leaves, 4-5 garlic cloves, 1/4 onion, and salt to taste. Boil for 30-40 minutes or until chicken is cooked through. Remove the foam as it appears. 2. Add the tomatoes the last 7 minutes so they are done at the same time as the chicken. 3. Remove chicken, vegetables, and garlic from the pot. 4. Shred chicken using desired method. 5. Blend the boiled tomatoes, onion, and garlic with 1/2 cup of the chicken broth, 1-3 chipotle chiles, and seasonings to taste. 6. Chop carrots and zucchini. Drain the chickpeas. Optional: remove outer film from the chickpeas. 7. Add the salsa to the chicken broth. Let it simmer for 5 minutes. 8. Add in the carrots and chayote and cook for an additional 10 minutes. 9. Add in the chickpeas, zucchini, cilantro, and chicken. Cook for an additional 12-15 minutes or until the vegetables are cooked. 10. Air fryer tortillas chips: Cut 2 low calorie tortillas in triangles. Add a light coat of oil spray. Air fry at 375° F for 5-7 minutes or until golden brown (I cooked mine for 7 mins to keep them crunchy in the caldo) 11. Serve ~2 cups in a bowl and add toppings of choice - air fried tortilla chips, 30 grams avocado, and 28 G fat free mozzarella cheese. #highproteinmeals #caloriedeficit #weightlossdiary #mealprepideas #comidafit #healthymexicanrecipe #comidasaludableyrica #comidamexicana #highproteinsoup
INGREDIENTS (4-6 servings): 7 oz La Moderna pasta 16 oz chicken breast 4 garlic cloves 1/2 onion 2 bay leaves 4-5 Roma tomatoes 2 cups chopped carrots 2.5 cups chopped zucchini Handful of cilantro Salt Chicken bouillon Tomato bouillon Toppings: queso fresco, avocado, crema DIRECTIONS: 1. Add bay leaves, 2 garlic cloves, salt, and chicken to a pot. Boil for 20-25 minutes or until chicken is cooked through. 2. Remove chicken and vegetables. Once chicken is cooled, shred using your preferred method. Do not throw out broth. 3. Blend the tomato, jalapeno (optional), 2 garlic cloves, and 1/4 onion with seasonings to taste and 1/2 cup of the chicken broth. 4. In a separate pan, add avocado oil and add the pasta. Cook for 4-5 minutes or until the pasta is golden brown. 5. Add the tomato sauce to the chicken broth and simmer for 4-5 minutes. 6. Add the browned pasta to the broth. 7. Add the carrots and cilantro. Cook for 3-4 minutes. 8. Add the zucchini and cook for 8-12 minutes depending on the size. 9. Serve in a bowl and top with toppings of choice - queso fresco, crema, or avocado. I topped with 14 grams of queso fresco. Note - This is freezer friendly and perfect to have ready as the cold/flu season continues. Reheat in a sauce pan and add water as needed. #healthymexicanrecipe #highproteinsoup #caloriedeficit #weightlossdiary #comidafitness #comidasaludableyrica #comidamexicana
15.2k
INGREDIENTS (4-6 servings): 7 oz La Moderna pasta 16 oz chicken breast 4 garlic cloves 1/2 onion 2 bay leaves 4-5 Roma tomatoes 2 cups chopped carrots 2.5 cups chopped zucchini Handful of cilantro Salt Chicken bouillon Tomato bouillon Toppings: queso fresco, avocado, crema DIRECTIONS: 1. Add bay leaves, 2 garlic cloves, salt, and chicken to a pot. Boil for 20-25 minutes or until chicken is cooked through. 2. Remove chicken and vegetables. Once chicken is cooled, shred using your preferred method. Do not throw out broth. 3. Blend the tomato, jalapeno (optional), 2 garlic cloves, and 1/4 onion with seasonings to taste and 1/2 cup of the chicken broth. 4. In a separate pan, add avocado oil and add the pasta. Cook for 4-5 minutes or until the pasta is golden brown. 5. Add the tomato sauce to the chicken broth and simmer for 4-5 minutes. 6. Add the browned pasta to the broth. 7. Add the carrots and cilantro. Cook for 3-4 minutes. 8. Add the zucchini and cook for 8-12 minutes depending on the size. 9. Serve in a bowl and top with toppings of choice - queso fresco, crema, or avocado. I topped with 14 grams of queso fresco. Note - This is freezer friendly and perfect to have ready as the cold/flu season continues. Reheat in a sauce pan and add water as needed. #healthymexicanrecipe #highproteinsoup #caloriedeficit #weightlossdiary #comidafitness #comidasaludableyrica #comidamexicana
INGREDIENTS (6 servings): 1 lb beef bones 2.5 lb beef stew meat 3 celery sticks 7 garlic cloves 1 white onion 4 corn on the cobb 4 large carrots 3 chayote squash 2 cups green beans 2 calabacitas Handful of cilantro 1/2 cabbage Salt Seasonings to taste - tomato bouillon DIRECTIONS: 1. In a large pot, bring about 14 cups of water to boil. 2. Once boiling, bring the heat down to a simmer and add the garlic cloves, white onion chopped in half, celery sticks chopped in thirds, and beef bones. 3. Cook for about 15-20 minutes and then add the stew meat. Once the foam develops, remove it. 4. Once removed, add salt and 2 bay leaves. 5. Cover and cook for an additional 1-1.5 hours on low or until the meat is tender. 6. While the beef cooks, peel and chop the chayote squash and carrots. Chop the zucchini, green beans, and cabbage. Divide the corn on the cobbs in half. 8. Remove the onion and celery. 9. Add in the corn, chayote, and carrot. Cover and cook for 15-20 minutes. 10. Add in the green beans, zucchini, cilantro, and any seasonings to taste. Cover and cook for 15 minutes or until vegetables are cooked through. 11. Turn off the heat and add in the cabbage. Cover for 5-10 minutes or until the cabbage is done. 12. Serve with your choice of toppings - fresh onion, cilantro, lime juice, and/or salsa. 13. One serving is about 3 cups of meat and vegetables with 2 cups of broth. #comidafitness #healthymexicanrecipe #caloriedeficit #highproteinmeals #weightlossdiary #comidasaludableyrica #comidamexicana #highproteinsoup
13.9k
INGREDIENTS (6 servings): 1 lb beef bones 2.5 lb beef stew meat 3 celery sticks 7 garlic cloves 1 white onion 4 corn on the cobb 4 large carrots 3 chayote squash 2 cups green beans 2 calabacitas Handful of cilantro 1/2 cabbage Salt Seasonings to taste - tomato bouillon DIRECTIONS: 1. In a large pot, bring about 14 cups of water to boil. 2. Once boiling, bring the heat down to a simmer and add the garlic cloves, white onion chopped in half, celery sticks chopped in thirds, and beef bones. 3. Cook for about 15-20 minutes and then add the stew meat. Once the foam develops, remove it. 4. Once removed, add salt and 2 bay leaves. 5. Cover and cook for an additional 1-1.5 hours on low or until the meat is tender. 6. While the beef cooks, peel and chop the chayote squash and carrots. Chop the zucchini, green beans, and cabbage. Divide the corn on the cobbs in half. 8. Remove the onion and celery. 9. Add in the corn, chayote, and carrot. Cover and cook for 15-20 minutes. 10. Add in the green beans, zucchini, cilantro, and any seasonings to taste. Cover and cook for 15 minutes or until vegetables are cooked through. 11. Turn off the heat and add in the cabbage. Cover for 5-10 minutes or until the cabbage is done. 12. Serve with your choice of toppings - fresh onion, cilantro, lime juice, and/or salsa. 13. One serving is about 3 cups of meat and vegetables with 2 cups of broth. #comidafitness #healthymexicanrecipe #caloriedeficit #highproteinmeals #weightlossdiary #comidasaludableyrica #comidamexicana #highproteinsoup

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