35g PROTEIN P:E 9.2 (GOOD)

MEAL PREP

High-Fiber GF VG HF

HIGH-PROTEIN BREAKFAST SOUP

Name: High-Protein Breakfast Soup
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Cuisine: American
Ingredients: 800g (2 cans) white cannellini beans, drained; 1L low-sodium chicken or vegetable broth; 400g (1 can) diced tomatoes; 200g kale, stems removed and chopped; 4 large eggs; 60g parmesan cheese, grated; 4 cloves garlic, minced; 30ml olive oil; 5g Italian seasoning; Salt and pepper; Fresh basil for garnish; Crusty bread for serving

A warming, unconventional breakfast that packs 35g protein. This savory soup with poached eggs and white beans is perfect for cold mornings.

35g

Protein

380

Calories

30m

Total Time

Yield

Nutrition per 1 large bowl

Carbs32g

Fat14g

Fiber10g

Sugar6g

Sodium620mg

DifficultyMedium

MEAL PREP INFO

Batch Size

4 servings

Storage

Fridge: 5 days

Freezer: 2 months

Reheat Options

Stovetop: 5-7 minutes Reheat soup base, then poach a fresh egg to serve....

INGREDIENTS

ingredient(s) swapped

Nutrition Facts

Updated with substitutions

4 servings per recipe

Serving size

1 large bowl

Amount per serving

Calories

380

% Daily Value*

Total Fat 14g

Total Carbohydrate 32g

Dietary Fiber 10g

Total Sugars 6g

Protein 35g

*The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used.

Verified using USDA FoodData Central

P:E Ratio

Higher = Better

: 1

P:E Ratio = grams of protein per 100 non-protein calories. Higher ratios support fat loss & muscle retention.

INSTRUCTIONS

Sauté Aromatics

Heat olive oil in a large pot over medium heat. Add garlic and cook 1 minute until fragrant.

Add Liquids

Add broth, tomatoes, and Italian seasoning. Bring to a simmer.

Add Beans and Greens

Stir in beans and kale. Simmer 10 minutes until kale is tender.

Poach Eggs

Create 4 wells in the soup. Crack an egg into each well. Cover and cook 4-5 minutes until whites are set but yolks are still runny.

Serve

Ladle into bowls, ensuring each gets an egg. Top with parmesan, fresh basil, and black pepper. Serve with crusty bread.

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