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