As you embark on your weight loss journey, it’s essential to fuel your body with nutritious meals that not only taste great but also support your health goals. For individuals undergoing bariatric surgery or following a bariatric diet, finding recipes that are both delicious and tailored to their unique nutritional needs can be a challenge.
That’s why we’ve compiled a list of 20 mouth-watering bariatric soup recipes that are packed with nutrients and designed to help you achieve your weight loss goals. From creamy broccoli and cheese soups to spicy black bean and turkey soups, these recipes offer a variety of flavors and textures to keep your meals exciting and satisfying.
In this article, we’ll share our top 20 bariatric soup recipes that are not only easy to make but also provide the necessary protein, fiber, and healthy fats for optimal weight loss. Whether you’re a seasoned cook or just starting out in the kitchen, these recipes are sure to become a staple in your meal planning routine.
Creamy Broccoli and Cheese Bariatric Soup
This hearty and comforting soup is a great way to get your daily dose of veggies and protein-rich cheese, all while being gentle on your stomach. Made with tender broccoli florets and a rich creamy sauce, this recipe is perfect for bariatric patients looking for a nutritious and satisfying meal.
Ingredients:
– 1 bunch broccoli, cut into small florets
– 2 cups chicken broth (low-sodium)
– 1 cup low-fat milk
– 2 tablespoons unsalted butter
– 1/2 cup grated reduced-fat cheddar cheese
– 1/2 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté the broccoli in butter until tender.
2. Add chicken broth, milk, and thyme. Bring to a simmer.
3. Reduce heat and let cook for 10-12 minutes or until broccoli is very tender.
4. Stir in grated cheese until melted and smooth.
5. Season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Protein-Packed Chicken and Vegetable Soup
This hearty soup is a nutritious and satisfying meal option, packed with protein-rich chicken, vegetables, and quinoa for a filling and flavorful experience.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 2 medium carrots, peeled and chopped
– 1 large celery stalk, chopped
– 1 medium onion, chopped
– 3 cups mixed vegetables (such as bell peppers, zucchini, and green beans)
– 2 cups quinoa
– 4 cups low-sodium chicken broth
– 1/2 cup plain Greek yogurt
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large pot, sauté the chicken, carrots, celery, and onion in a little oil until cooked through.
2. Add the mixed vegetables, quinoa, and chicken broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the quinoa is tender.
3. Stir in the Greek yogurt and season with salt and pepper to taste.
4. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 40-45 minutes
Low-Carb Tomato Basil Bariatric Soup
This hearty soup is a flavorful and nutritious option for bariatric patients, packed with protein-rich tomatoes and basil to support post-surgery recovery. With only 5g of net carbs per serving, this recipe is perfect for those following a low-carb diet.
Ingredients:
– 1 can (14.5 oz) diced tomatoes
– 1/4 cup chopped fresh basil
– 2 cups chicken broth
– 1/2 cup unsalted chicken breast or thighs, diced
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the diced chicken and cook until browned, about 5 minutes.
3. Add the chicken broth, diced tomatoes, and chopped basil. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the flavors have melded together.
4. Season with salt and pepper to taste.
Cooking Time: 25 minutes
Servings: 6
Net Carbs per Serving: 5g
Spicy Black Bean and Turkey Soup
This hearty soup is a perfect blend of spicy and savory flavors, combining the warmth of black beans with the richness of turkey. Perfect for a comforting meal on a chilly day.
Ingredients:
– 1 lb ground turkey
– 1 onion, diced
– 2 cloves garlic, minced
– 1 can (14.5 oz) diced tomatoes
– 1 can (15 oz) black beans, drained and rinsed
– 1 tsp cumin
– 1 tsp chili powder
– 1/2 tsp paprika
– Salt and pepper, to taste
– 4 cups chicken broth
– 1 cup water
– Optional: jalapeños or hot sauce for added heat
Instructions:
1. In a large pot, cook the ground turkey over medium-high heat until browned, breaking it up into small pieces as it cooks.
2. Add the onion and garlic to the pot and cook until the onion is translucent.
3. Stir in the diced tomatoes, black beans, cumin, chili powder, paprika, salt, and pepper.
4. Pour in the chicken broth and water, then bring the mixture to a boil.
5. Reduce heat and simmer for 20-25 minutes or until the flavors have melded together.
Cooking Time: 25-30 minutes
Slow-Cooker Beef and Cabbage Bariatric Soup
This slow-cooker beef and cabbage soup is a delicious and nutritious option for post-bariatric surgery patients, providing essential vitamins and minerals while being gentle on the stomach. This hearty recipe is perfect for a comforting meal that’s easy to digest.
Ingredients:
– 1 pound lean beef (such as sirloin or round), cut into bite-sized pieces
– 1 medium head of cabbage, chopped
– 2 cloves garlic, minced
– 1 onion, chopped
– 2 carrots, peeled and sliced
– 2 celery stalks, chopped
– 4 cups low-sodium chicken broth
– 1 teaspoon dried thyme
– Salt-free seasoning blend (optional)
Instructions:
1. Add beef, cabbage, garlic, onion, carrots, and celery to the slow cooker.
2. Pour in chicken broth and add thyme.
3. Cook on low for 8-10 hours or high for 4-6 hours.
4. Season with salt-free seasoning blend if desired.
5. Serve hot and enjoy!
Cooking Time: 4-10 hours
Zucchini and Spinach Puree Soup
A refreshing summer soup that combines the flavors of zucchini, spinach, and garlic, perfect for a light and satisfying meal.
Ingredients:
– 2 medium zucchinis, peeled and chopped
– 1 bunch fresh spinach leaves, chopped
– 2 cloves garlic, minced
– 4 cups chicken broth
– 1/2 cup heavy cream or half-and-half
– Salt and pepper, to taste
Instructions:
1. In a large pot, sauté the chopped zucchini and garlic in a little bit of oil until tender.
2. Add the chopped spinach and cook until wilted.
3. Pour in the chicken broth and bring to a boil.
4. Reduce heat and simmer for 10-12 minutes or until the vegetables are very tender.
5. Use an immersion blender or transfer the soup to a blender and puree until smooth.
6. Stir in the heavy cream or half-and-half and season with salt and pepper to taste.
Cooking Time: 15-18 minutes
High-Protein Lentil and Ham Soup
This comforting soup is packed with protein-rich lentils, savory ham, and aromatic spices, making it a perfect meal for a chilly day. Whip up this easy-to-make recipe in under an hour to satisfy your hunger and boost your energy.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 1 pound cooked ham, diced
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– 4 cups chicken broth
– 1 cup water
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large pot, heat the oil over medium-high heat. Add the onion and garlic; cook until softened, about 5 minutes.
2. Add the lentils, cumin, smoked paprika, broth, and water. Bring to a boil, then reduce the heat and simmer for 40-45 minutes or until the lentils are tender.
3. Stir in the diced ham. Season with salt and pepper to taste.
4. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 45-50 minutes
Roasted Cauliflower and Garlic Soup
Elevate your soup game with this creamy, aromatic recipe that combines the natural sweetness of roasted cauliflower with the pungency of garlic. Perfect for a cozy dinner or a comforting lunch.
Ingredients:
– 1 head of cauliflower
– 3 cloves of garlic, peeled and smashed
– 2 tablespoons olive oil
– 4 cups vegetable broth
– 1/2 cup heavy cream or half-and-half (optional)
– Salt and pepper, to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss cauliflower florets with 1 tablespoon of olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender and lightly caramelized.
3. In a large pot, sauté the smashed garlic in remaining 1 tablespoon of olive oil over medium heat for 5-7 minutes, or until fragrant.
4. Add roasted cauliflower, vegetable broth, and heavy cream (if using) to the pot. Bring to a simmer.
5. Purée soup with an immersion blender or regular blender until smooth.
6. Season with salt and pepper to taste.
Cooking Time: 35-40 minutes
Turkey Meatball and Kale Soup
Transforming leftover turkey into a hearty soup with meatballs and kale is a perfect way to reuse holiday leftovers. This recipe is quick, easy, and packed with nutrients.
Ingredients:
– 1 pound ground turkey
– 1/2 cup breadcrumbs
– 1 egg
– 1 tablespoon olive oil
– 1 medium onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon dried oregano
– Salt and pepper to taste
– 4 cups chicken broth
– 1 bunch curly kale, stems removed and chopped
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a medium bowl, combine ground turkey, breadcrumbs, egg, olive oil, onion, garlic, and oregano. Mix until just combined.
3. Form into meatballs, about 1 1/2 inches (3.8 cm) in diameter. Place on a baking sheet lined with parchment paper.
4. Bake for 15-20 minutes or until cooked through.
5. In a large pot, combine chicken broth and kale. Bring to a boil then reduce heat to medium-low and simmer for 10-12 minutes or until kale is tender.
6. Add meatballs to the pot and cook for an additional 2-3 minutes.
Cooking Time: 30-40 minutes
Servings: 4-6
Egg Drop Soup with Extra Protein
This classic Chinese soup gets a boost of protein from added chicken breast, making it a satisfying and nutritious meal option. With its creamy egg drops and savory broth, this recipe is sure to become a staple in your kitchen.
Ingredients:
– 2 cups chicken broth
– 1/2 cup diced cooked chicken breast
– 2 large eggs
– 1 tablespoon soy sauce
– 1 teaspoon sesame oil
– Salt and pepper to taste
– Optional: chopped scallions for garnish
Instructions:
1. In a medium saucepan, combine chicken broth, soy sauce, and sesame oil. Bring to a simmer over medium heat.
2. Crack in the eggs one at a time, stirring gently with a spoon until each egg is cooked to your desired doneness.
3. Add diced chicken breast to the soup and stir to combine.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with chopped scallions if desired.
Cooking Time: 15-20 minutes
Pumpkin and Ginger Bariatric Soup
This comforting soup is a perfect blend of autumnal flavors, designed specifically for bariatric patients. This recipe is low in fat and calories, making it an ideal choice for post-op patients or those looking to manage their weight.
Ingredients:
– 1 medium-sized pumpkin (about 2 lbs), peeled and cubed
– 2 inches fresh ginger, peeled and grated
– 4 cups low-sodium chicken broth
– 1/2 cup reduced-fat milk
– 1 tablespoon olive oil
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the grated ginger and sauté for 1-2 minutes until fragrant.
3. Add the cubed pumpkin, chicken broth, cumin, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the pumpkin is tender.
4. Use an immersion blender (or transfer soup to a blender) to puree the soup to desired consistency.
5. Stir in reduced-fat milk and adjust seasoning as needed.
6. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 25-30 minutes
Mexican-Inspired Chicken Tortilla-less Soup
Mexican-Inspired Chicken Tortilla-less Soup Recipe
This hearty and flavorful soup is a twist on traditional chicken tortilla soup, minus the tortillas! The rich and spicy flavors of chipotle peppers, cumin, and coriander will transport your taste buds to Mexico.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 2 tbsp olive oil
– 1 medium onion, diced
– 3 cloves garlic, minced
– 1 tsp ground cumin
– 1 tsp smoked paprika
– 1/2 tsp chipotle peppers in adobo sauce, minced
– 4 cups low-sodium chicken broth
– 1 can (14.5 oz) diced tomatoes
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat the olive oil in a large pot over medium-high heat.
2. Add the onion and cook until translucent, about 3-4 minutes.
3. Add the garlic, cumin, smoked paprika, and chipotle peppers; cook for an additional minute.
4. Add the chicken to the pot and cook until browned on all sides, about 5-6 minutes.
5. Pour in the chicken broth, diced tomatoes, and salt to taste. 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 pepper to taste. Garnish with fresh cilantro leaves, if desired.
Cooking Time: 35-40 minutes
Creamy Mushroom and Thyme Soup
This comforting soup is a perfect blend of earthy mushrooms and savory thyme, topped with a rich and creamy finish. A warm and satisfying meal for any occasion.
Ingredients:
– 2 cups mixed mushrooms (button, cremini, shiitake), sliced
– 2 tablespoons butter
– 1 small onion, chopped
– 3 sprigs fresh thyme
– 4 cups chicken or vegetable broth
– 1 cup heavy cream
– Salt and pepper to taste
Instructions:
1. In a large pot, melt butter over medium heat. Add onion and cook until softened (5 minutes).
2. Add mushrooms and cook until they release their liquid and start to brown (8-10 minutes).
3. Add thyme and broth. Bring to a boil, then reduce heat and simmer for 15 minutes.
4. Use an immersion blender or transfer soup to a blender and puree until smooth.
5. Stir in heavy cream and season with salt and pepper.
6. Serve warm, garnished with additional thyme if desired.
Cooking Time: 30-40 minutes
Asian-Inspired Miso and Tofu Soup
Warm up with this comforting and savory soup, infused with the rich flavors of miso and the tender texture of tofu. Perfect for a quick and satisfying meal on a chilly day.
Ingredients:
– 2 tablespoons vegetable oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 8 ounces firm tofu, cut into small cubes
– 4 cups vegetable broth
– 2 tablespoons white miso paste
– 1 teaspoon grated ginger
– Salt and pepper to taste
– Scallions, chopped (optional)
Instructions:
1. Heat oil in a large pot over medium heat. Add onion and cook until softened, about 3-4 minutes.
2. Add garlic and cook for an additional minute.
3. Add tofu and cook until lightly browned, about 5 minutes.
4. Pour in broth and bring to a boil. Reduce heat and simmer for 10 minutes.
5. Stir in miso paste and ginger. Season with salt and pepper to taste.
6. Serve hot, garnished with chopped scallions if desired.
Cooking Time: 20-25 minutes
Low-Fat Butternut Squash Soup
A comforting and nutritious soup perfect for a chilly day, this recipe combines the sweetness of butternut squash with the creaminess of low-fat Greek yogurt.
Ingredients:
– 1 medium butternut squash (about 2 lbs)
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 4 cups vegetable broth
– 1/2 cup low-fat Greek yogurt
– 1 teaspoon ground cumin
– Salt and pepper, to taste
– Fresh cilantro, for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the butternut squash in half lengthwise and scoop out seeds.
3. Place squash on a baking sheet, drizzle with olive oil, and roast for 45 minutes, or until tender.
4. Scoop out flesh and transfer to a blender or food processor.
5. Add onion, garlic, vegetable broth, yogurt, cumin, salt, and pepper. Blend until smooth.
6. Taste and adjust seasoning as needed.
7. Serve hot, garnished with cilantro if desired.
Cooking Time: 1 hour 15 minutes
White Bean and Spinach Bariatric Soup
This hearty soup is a great option for post-bariatric surgery patients, as it’s high in protein and fiber, yet gentle on the digestive system. With cannellini beans, spinach, and aromatic spices, this recipe is both nourishing and delicious.
Ingredients:
– 1 cup dried cannellini beans, soaked overnight and drained
– 4 cups low-sodium chicken broth
– 1 small onion, chopped
– 2 cloves garlic, minced
– 2 cups fresh spinach leaves
– 1 teaspoon dried thyme
– Salt-free seasoning blend (optional)
– 2 tablespoons olive oil
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the chopped onion and cook until translucent, about 5 minutes.
3. Add the garlic and cook for an additional minute.
4. Add the soaked cannellini beans, chicken broth, thyme, and salt-free seasoning blend (if using). Bring to a boil, then reduce heat and simmer for 45-50 minutes or until the beans are tender.
5. Stir in the fresh spinach leaves and cook until wilted, about 2 minutes.
6. Serve hot and enjoy!
Cooking Time: 1 hour
Herbed Chicken and Quinoa Soup
A comforting and flavorful soup that’s perfect for a chilly evening. This recipe combines tender chicken, nutty quinoa, and a medley of fresh herbs to create a satisfying and nutritious meal.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 2 cups quinoa, rinsed and drained
– 4 cups chicken broth
– 2 tbsp olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 cup mixed fresh herbs (such as parsley, thyme, and rosemary)
– Salt and pepper, to taste
Instructions:
1. In a large pot, heat the olive oil over medium-high heat.
2. Add the chopped onion and cook until softened, about 3-4 minutes.
3. Add the garlic and cook for an additional minute.
4. Add the chicken and cook until browned on all sides, about 5-6 minutes.
5. Add the quinoa, broth, and herbs. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the quinoa is tender.
6. Season with salt and pepper to taste.
Cooking Time: 30-40 minutes
Carrot and Coriander Puree Soup
A vibrant and aromatic soup that celebrates the sweetness of carrots and the warmth of coriander. Perfect for a chilly evening or as a comforting meal.
Ingredients:
– 2 large carrots, peeled and chopped
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1/4 teaspoon ground cumin
– 1/2 teaspoon ground coriander
– 1 can (14 oz) diced tomatoes
– 4 cups vegetable broth
– Salt and pepper, to taste
– Fresh parsley or cilantro, for garnish
Instructions:
1. In a large pot, heat 2 tablespoons of olive oil over medium heat.
2. Add the chopped onion and cook until translucent, about 5 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the chopped carrots, cumin, coriander, and diced tomatoes. Cook for 10 minutes or until the carrots are tender.
5. Pour in the vegetable broth and bring to a boil.
6. Reduce heat and simmer for 20-25 minutes or until the soup has thickened slightly.
7. Purée the soup with an immersion blender or transfer to a blender and blend until smooth.
8. Season with salt and pepper to taste.
9. Serve warm, garnished with fresh parsley or cilantro.
Cooking Time: 40-45 minutes
Greek Lemon and Egg Soup (Avgolemono)
A classic Greek soup that’s both comforting and refreshing, Avgolemono is a staple of Greek cuisine. This creamy lemon and egg soup is perfect for any time of the year.
Ingredients:
– 4 cups chicken broth
– 2 large eggs
– 1/4 cup freshly squeezed lemon juice
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. In a medium saucepan, combine the chicken broth, olive oil, onion, and garlic. Bring to a boil over high heat, then reduce heat to low and simmer for 10 minutes.
2. Crack in the eggs and stir constantly until the mixture thickens slightly, about 5-7 minutes.
3. Stir in the lemon juice and season with salt and pepper to taste.
4. Serve hot, garnished with a sprinkle of paprika if desired.
Cooking Time: 20-25 minutes
Curried Coconut and Cauliflower Soup
Warm up with a comforting bowl of Curried Coconut and Cauliflower Soup!
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons of curry powder
– 1 can (14 oz) of full-fat coconut milk
– 4 cups of vegetable broth
– 1 onion, chopped
– 2 cloves of garlic, minced
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, sauté the onion and garlic in a little bit of oil until softened.
2. Add the curry powder and cook for 1 minute, stirring constantly.
3. Add the cauliflower florets and vegetable broth. Bring to a boil, then reduce heat and simmer for 15-20 minutes or until the cauliflower is tender.
4. Stir in the coconut milk and season with salt and pepper to taste.
5. Blend the soup until smooth, then serve hot, garnished with cilantro leaves if desired.
Cooking Time: 25-30 minutes
Summary
Get ready to slurp your way to weight loss with these 20 nutritious bariatric soup recipes! From creamy broccoli and cheese to spicy black bean and turkey, these soups are not only delicious but also packed with protein and nutrients. Whether you’re a fan of chicken, beef, or vegetables, there’s something for everyone in this collection. Plus, many of the recipes are low-carb, high-protein, and easy to make in a slow cooker or on the stovetop. Try one (or two, or three…) today and start your weight loss journey!
Sophia Brennan is the cook and writer behind Go Jack Rabbit Go. She spent years working in Portland’s restaurant world before bringing that same warm, unfussy approach into her home kitchen. These days, she focuses on simple, comforting recipes inspired by real life, family routines, and the rhythm of cooking without overthinking it.
