Muscle-Building Soup – High Protein, Low Calorie, and Packed with Flavor
High-Protein Spinach Soup with Sourdough – Easy, Creamy & Nutritious
This high-protein spinach soup is packed with nutrient-dense ingredients like fresh spinach, caramelized onions, capers, and butter, creating a rich, creamy, and flavorful meal. Paired with crispy sourdough bread, this soup is perfect for muscle recovery, weight loss, and gut health.
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Ingredients
For the Soup:
2 tbsp butter
1 small onion, thinly sliced
2 cups fresh spinach, chopped
1 tbsp capers
4 cups vegetable or chicken broth
½ cup Greek yogurt or cottage cheese (for extra protein)
1 tsp garlic powder
½ tsp black pepper
½ tsp salt
1 tbsp lemon juice
For the Sourdough Toast:
2 slices sourdough bread
1 tbsp butter
1 tsp garlic powder (optional)
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Instructions
1. Sauté the Onion & Capers:
Melt butter in a pot over medium heat.
Add onions and capers, cooking for 5 minutes until caramelized.
2. Add Spinach & Broth:
Stir in spinach, garlic powder, salt, and pepper.
Pour in broth and bring to a simmer for 10 minutes.
3. Blend & Add Protein:
Remove from heat and blend half of the soup for a creamy texture.
Stir in Greek yogurt or cottage cheese for extra protein.
4. Prepare Sourdough Toast:
Butter the sourdough slices, sprinkle with garlic powder, and toast in a pan until crispy.
5. Serve & Enjoy:
Ladle the soup into bowls, add a squeeze of lemon juice, and serve with sourdough toast
Why You’ll Love This Soup
High in protein and fiber – Keeps you full and supports muscle growth
Rich in vitamins and antioxidants – Spinach and capers boost immunity
Gut-friendly meal – Sourdough bread aids digestion
Warm, comforting, and easy to digest – Perfect for all seasons
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Nutritional Benefits of High-Protein Spinach Soup with Sourdough
This high-protein spinach soup with sourdough is a nutrient-dense meal designed to support muscle growth, weight management, and overall health. Each serving provides 18g of protein, making it an excellent choice for individuals looking to maintain or build muscle. The combination of spinach, onions, and capers ensures a meal rich in fiber, vitamins, and antioxidants, which aid digestion, boost immunity, and promote heart health.
With 320 calories per serving, this soup offers a balanced macronutrient profile, keeping you full and energized without excessive calories. The inclusion of whole wheat sourdough toast adds complex carbohydrates and gut-friendly probiotics, improving digestion and providing sustained energy. Greek yogurt or cottage cheese enhances the protein content while contributing calcium and probiotics, which are beneficial for bone strength and gut health.
This meal is also low in saturated fat and cholesterol, making it a heart-healthy option. The iron and vitamin C content from spinach helps with oxygen transport and immune function, while the healthy fats from butter assist in nutrient absorption. With a delicious, creamy texture and a rich, savory flavor, this soup is not only satisfying but also packed with essential nutrients to support a healthy lifestyle.
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