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Looking for a hearty, nutritious meal that’s easy to make? This protein Cabbage Soup is packed with flavor and wholesome ingredients to keep you satisfied.
I first discovered this protein Cabbage Soup, on a chilly autumn evening. It was one of those days when I wanted something warm and comforting but also nutritious. As I simmered the ingredients together, the aroma filled my kitchen, and I knew I had found a new favorite. Now, it’s a staple in my meal rotation, especially during the colder months.
Get ready to cook up a storm with this delightful protein Cabbage Soup recipe!
What to Expect
- Time: Approximately 45 minutes
- Difficulty: Easy
Before You Begin
Before you start cooking, make sure you have all your ingredients prepped and ready to go. Chop your vegetables, measure out your spices, and have your ground turkey or beef ready to brown. This will make the cooking process smoother and more enjoyable.
Ingredients You’ll Need
| Ingredient | Quantity |
|---|---|
| Olive oil | 2 tablespoons |
| Ground turkey 93% fat (or ground beef) | 2 pounds |
| Salt | 1½ teaspoons, plus ½ teaspoon |
| Pepper | 1 teaspoon |
| Onion, chopped | 1 medium |
| Garlic cloves, minced | 6 |
| Bay leaves | 2 |
| Oregano | 1 teaspoon |
| Dried thyme | 1 teaspoon |
| Carrots, chopped | 2 large |
| Bell pepper, chopped | 1 |
| Beef stock | 5 cups |
| Petite diced tomatoes (1 can) | 14.5 ounces |
| Tomato sauce | 16 ounces |
| Worcestershire sauce (use Lea & Perrins brand for gluten-free) | 2 tablespoons |
| Cabbage, outer leaves and core removed, rinsed and chopped into 2-3 inch pieces | 1 small to medium head (Mine weighed 3 lbs before I removed the core) |
| Fresh Italian parsley, plus more for garnish | 3 tablespoons |
Step-by-Step Guide
- In a large soup pot, add olive oil, ground beef or turkey, 1½ teaspoons salt, and pepper. Bring the pan to medium-high heat and brown for 5 minutes, breaking up the meat into small pieces as it cooks.
- Add the onion, garlic, bay leaves, oregano, and thyme, then cook for 3 more minutes (and add more oil if needed).
- Stir in the chopped carrots and bell pepper, as well as chicken or beef stock, petite diced tomatoes, tomato sauce, Worcestershire sauce, and the remaining ½ teaspoon salt.
- Fold in the cabbage and 3 tablespoons chopped parsley, then bring to a simmer and cook for 25-30 minutes over medium to medium-high heat with the lid slightly cracked (try to keep it at a low simmer).
Notes
You must buy a carton or base explicitly labeled “Gluten-Free” (Brands like Pacific Foods, Kitchen Basics, or Better Than Bouillon Seasoned Vegetable/Roasted Chicken versions—always check the jar).
Use 1 tablespoon of Dried Minced Onion, 1 teaspoon of Onion Powder, 1 teaspoon of Beef Bouillon (GF), and a pinch of sugar.
- Sausage: Buy brands like Hillshire Farm or Aidells (usually GF).
- Meat: Stick to plain Ground Beef or Turkey and season it yourself.
Use Lea & Perrins (US Version is GF) for Worcestershire, and Tamari for Soy Sauce.
Pointers for Perfection & How to Store
For the best flavor, let your protein Cabbage Soup simmer gently. This allows all the ingredients to meld together beautifully. If you prefer a thicker soup, you can let it simmer a bit longer to reduce the liquid. To store, let the soup cool completely before transferring it to an airtight container. It can be refrigerated for up to 5 days or frozen for up to 3 months. For more delicious recipes, check out this Gluten Free Cheeseburger Soup Recipe.
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Protein Cabbage Soup: High-Protein, Gluten-Free
- Total Time: 45
- Yield: 6 servings 1x
- Diet: Gluten Free
Description
This Protein Cabbage Soup transforms the classic ‘cabbage soup diet’ recipe into a sustainable, high-protein meal. Packed with lean ground turkey, antioxidant-rich vegetables, and savory bone broth, it is naturally gluten-free and incredibly filling. It’s the perfect one-pot meal for meal prep or a healthy reset.
Ingredients
— The Protein Base —
1 lb (450g) lean ground turkey (93% or 99% lean) or lean ground beef
1 tablespoon olive oil
1 medium yellow onion, diced
3 cloves garlic, minced
— The Veggies —
3 large carrots, peeled and sliced into coins
2 stalks celery, diced
½ large head green cabbage, cored and chopped into 1-inch pieces (approx. 5–6 cups)
1 can (14.5 oz) diced tomatoes (undrained)
1 can (15 oz) white beans (cannellini or Great Northern), drained and rinsed (optional, for extra fiber/protein)
— The Broth & Seasoning —
6 cups chicken bone broth (for maximum protein) or standard gluten-free chicken broth
1 tablespoon tomato paste (adds richness)
1 teaspoon dried oregano
½ teaspoon dried thyme
½ teaspoon salt (adjust to taste)
½ teaspoon black pepper
Red pepper flakes (optional, for heat)
Instructions
1. Heat the olive oil in a large Dutch oven or soup pot over medium-high heat.
2. Add the diced onion, carrots, and celery. Sauté for 5-6 minutes until the vegetables begin to soften.
3. Add the ground turkey (or beef) and minced garlic. Cook, breaking up the meat with a wooden spoon, until browned and cooked through (no pink remains).
4. Stir in the tomato paste, dried oregano, thyme, salt, and pepper. Cook for 1 minute to toast the spices and caramelize the paste slightly.
5. Add the chopped cabbage, diced tomatoes (with their juices), beans (if using), and broth. Stir well to combine.
6. Increase the heat to high and bring the soup to a boil.
7. Once boiling, reduce the heat to low. Cover the pot and simmer for 20-25 minutes, or until the cabbage and carrots are tender.
8. Taste and adjust seasoning. Add more salt, pepper, or a pinch of red pepper flakes if desired.
9. Serve hot, garnished with fresh parsley if you like.
Notes
Protein Boost: Using bone broth instead of regular stock adds about 10g of extra protein per serving.
Meal Prep: This soup tastes even better the next day as the flavors meld. It stores in the fridge for up to 5 days or freezes beautifully for 3 months.
Vegetarian Option: Swap the meat for 2 cups of cooked lentils and use vegetable broth for a high-protein vegan version.
Low Carb: Omit the beans and carrots to lower the carb count even further, though they add great texture.
- Prep Time: 15
- Cook Time: 30
- Category: Soup
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 280
- Sugar: 6
- Sodium: 650
- Fat: 8
- Saturated Fat: 2
- Unsaturated Fat: 5
- Trans Fat: 0
- Carbohydrates: 22
- Fiber: 7
- Protein: 28
- Cholesterol: 55
Your Burning Questions Answered!
- Can I use a different type of meat?
- Yes, you can substitute the ground turkey or beef with ground chicken or even a plant-based meat alternative.
- Is this soup freezer-friendly?
- Absolutely! This protein Cabbage Soup freezes well. Just make sure to store it in an airtight container.
Can I add other vegetables?
Of course! Feel free to add vegetables like celery, zucchini, or spinach to make it even more nutritious.
Dig In & Enjoy!
There you have it—a delicious and nutritious protein Cabbage Soup that’s perfect for any occasion. Whether you’re looking for a comforting meal on a cold day or a healthy option to add to your meal prep, this soup is sure to hit the spot. For more delicious ideas, follow me on Pinterest.