Easy Healthy Soup Upgrades: Boost Protein, Balance Sodium, Stay Full Longer
When schedules are full and evenings are short, soup is a simple go-to meal. It’s also one of the easiest meals to upgrade nutritionally. With the right base and a few key ingredients, a bowl of soup can deliver protein, fiber, hydration, and comfort… all in one place.
WHAT MAKES A NOURISHING SOUP?
starts with a quality base
includes protein to support fullness and stable energy
provides fiber from vegetables, beans, or lentils
keeps sodium in check — not necessarily low, but moderate
START WITH A STRONG BASE
If you’re making soup at home, one of the easiest upgrades is swapping traditional broth or stock for bone broth. Bone broth is simmered longer and made from bones, which naturally increases its protein and collagen content – providing 10–15 grams of protein per cup, compared with just 1–3 grams in standard broth. That protein supports muscle health, blood sugar balance, and keeps us feeling fuller, longer — especially important when soup is serving as a full meal, not just an accompaniment.
SODIUM: CONTEXT MATTERS
Soup often gets labeled as “too much sodium,” but context matters. If soup is your full meal – with protein, fiber, and fat – a moderate amount of sodium can be appropriate and helpful for hydration, providing both fluid and electrolytes.
Choosing lower-sodium options, however, gives more flexibility, especially if you’re pairing soup with bread, crackers, or other sodium-rich foods. When cooking at home, herbs, spices, garlic, citrus, and aromatics can add plenty of flavor without relying solely on salt.
3 SOUP OPTIONS WE’RE LOVING NOW
Nutrition (per cup, varies by flavor): 40–100 calories, 0–3 grams carbohydrate, 0 fiber, 0 sugar, 10–15 grams protein
Ingredients include: bone broth made from grass-fed beef or organic chicken bones, vegetables, herbs, spices
Product features: Slow-simmered bone broths with clean ingredient lists and a variety of flavors, including lower-sodium options. Works well as a base for homemade soups or sipped on its own.
Amy’s Kitchen Low-Sodium Bean + Lentil Soups
Nutrition (varies by soup): 200–300 calories, 30–40 grams carbohydrate, 6–10 grams fiber, 2–6 grams sugar, 10–15 grams protein
Ingredients include: organic vegetables, beans or lentils, herbs, spices, olive oil
Product features: Plant-forward soups made with recognizable ingredients. Bean- and lentil-based options are rich in fiber and plant protein, supporting steady energy levels.
Power Provisions Instant Protein Soups
Nutrition (per serving): 160–180 calories, 6–8 grams carbohydrate, 1–2 grams fiber, 1–2 grams sugar, 15–20 grams protein
Ingredients include: bone broth, vegetables, cheese or plant-based fats, collagen peptides, herbs, spices
Product features: Just-add-water soups designed to function as a meal, with higher protein and collagen. Convenient for workdays, travel, or when cooking isn’t happening.
COLLAGEN UPGRADE:
One of the simplest ways to make almost any soup more filling is to stir in unflavored collagen peptides. Collagen dissolves easily in hot liquids, doesn’t change the flavor, and only slightly thickens texture.
Adding 10–20 grams of collagen can turn a low-protein soup — like tomato basil, mushroom, or butternut squash — into a more balanced meal. This works especially well when paired with vegetables, beans, or whole grains.
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Molly Kimball, RD, CSSD is a registered dietitian + nutrition journalist in New Orleans, and founder of Ochsner Eat Fit nonprofit restaurant initiative. Tune in to her podcast, FUELED | Wellness + Nutrition and follow her on Facebook, Instagram and Twitter at @MollyKimballRD. See more of Molly’s articles + TV segments at www.mollykimball.com, and sign up for Eat Fit Wellness Bites weekly newsletter, here. To schedule a nutrition consult with Molly’s Lifestyle Nutrition team, email nutrition@ochsner.org