If you’re looking for a nutrient-dense soup that supports your immune system, skin health, and gut wellness while still being high in protein and low in calories, this High-Protein Immunity Boost Soup is a perfect fit. It’s creamy, cozy, and filling without being heavy, making it ideal for anyone focused on clean eating, meal prep, or high-protein dinners that fuel recovery and wellness.
Why You’ll Love This Recipe
- High in protein while still light and low in calories
- Packed with antioxidants and immune-supporting ingredients
- Naturally creamy without heavy cream or thickeners
- Great for gut health thanks to bone broth, ginger, and carrots
- Can be made ahead and stored for easy meals throughout the week
- Customizable: works with tofu or cottage cheese, depending on your protein source preference
Ingredients (Makes 3–4 Servings)
- 2 lbs carrots, peeled and chopped
- 1 white onion, roughly chopped
- 10–12 garlic cloves
- 1 tbsp olive oil (15 ml)
- 1 tsp curry powder
- 1 tsp smoked paprika
- Salt and cracked black pepper to taste
- 4 cups bone broth (960 ml)
- 1 block soft or silken tofu or 3 servings cottage cheese
- 1 tbsp freshly grated ginger
- Juice of 1/2 lemon
- Chili flakes to taste
- Optional toppings: grated parmesan, fresh basil, extra lemon juice, toasted seeds
Instructions
- Preheat the oven to 400°F (200°C).
- Place the chopped carrots, onion, and garlic cloves on a sheet pan.
- Drizzle with olive oil and season with curry powder, smoked paprika, salt, and pepper.
- Roast for 45–50 minutes until tender and slightly caramelized.
- Transfer the roasted vegetables to a blender or pot.
- Add bone broth, tofu or cottage cheese, grated ginger, lemon juice, and chili flakes.
- Blend until smooth and creamy. Adjust seasoning with more salt, curry powder, or lemon juice if needed.
- Serve warm and finish with parmesan, basil, a squeeze of lemon, and toasted seeds if desired.
Meal Prep Tip
This soup stores well in the fridge for up to 4 days and reheats easily. For best texture, add the toppings only when serving. If using cottage cheese instead of tofu, blend it in just before serving for a fresh, creamy finish.
Estimated Nutrition
Whole pot: 885 calories · 71g protein · 77g net carbs
Per serving (4 portions): 221 calories · 18g protein · 19g net carbs
Credits to @ketorecipes | TikTok
