Replaced Dinner With This Soup and Was Shocked! Low Calorie, Low Carb and Delicious
REPLACED DINNER WITH THIS SOUP and WAS SHOCKED! Low Calorie, Low Carb and Delicious! is a easy Mediterranean recipe that serves 4. 210 calories per serving. Recipe by Patricia Delicious Nutrition on YouTube.
Prep: 15 min | Cook: 49 min | Total: 1 hr 14 min
Cost: $8.14 total, $2.03 per serving
Ingredients
- 2 tablespoons Olive Oil (extra virgin preferred)
- 1 large Onion (peeled and diced)
- 3 cloves Garlic (minced; chopped 15 minutes earlier)
- 2 cups Chicken Breast (cut into small cubes; skinless, boneless)
- 2 medium Tomato (diced; will wilt quickly)
- 1 teaspoon Turmeric Powder (ground, provides curcumin)
- ½ teaspoon Black Pepper (freshly ground)
- ¼ teaspoon Cayenne Pepper (adjust for heat preference)
- 1 teaspoon Oregano (dried)
- to taste Salt (helps draw out moisture from onion)
- 1 medium Chayote (Chiote) (peeled and cubed; can substitute zucchini)
- 2 large Carrot (peeled and sliced)
- 2 cups Cabbage (shredded; divided (half added early, half later))
- 4 cups Water (enough to cover vegetables, do not overfill pot)
Instructions
Prepare Ingredients
Dice the onion, mince the garlic, cube the chicken breast, dice the tomatoes, peel and cube the chayote, slice the carrots, shred the cabbage (reserve half for later).
Time: PT15M
Sauté Onion
Heat 2 Tbsp olive oil in the skillet over medium heat. Add the diced onion and sauté until translucent and lightly golden, about 5 minutes.
Time: PT5M
Add Garlic
Stir in the minced garlic and cook for 1 minute until fragrant.
Time: PT1M
Brown Chicken
Add the cubed chicken breast to the pan. Cook, stirring occasionally, until the pieces are lightly browned on all sides, about 5 minutes.
Time: PT5M
Add Tomatoes
Add the diced tomatoes and sauté for 2 minutes until they begin to soften and release juices.
Time: PT2M
Season the Base
Stir in turmeric, black pepper, cayenne pepper, oregano, and salt. Mix well for 1 minute.
Time: PT1M
Add Vegetables and Water
Add the cubed chayote, sliced carrots, and half of the shredded cabbage to the pot. Pour in 4 cups water (or low‑sodium broth) just enough to cover the ingredients, but do not fill to the brim.
Time: PT3M
Simmer
Bring the soup to a gentle boil, then reduce to a simmer. Cover and let cook for 20 minutes, stirring occasionally.
Time: PT20M
Add Remaining Cabbage
Stir in the remaining shredded cabbage and continue to simmer uncovered for another 10 minutes.
Time: PT10M
Finish and Serve
Taste and adjust seasoning if needed. Ladle into bowls and enjoy hot, or let cool and portion for freezing.
Time: PT2M
Nutrition Facts
- Calories
- 210
- Protein
- 28 g
- Carbohydrates
- 12 g
- Fat
- 6 g
- Fiber
- 5 g
Dietary info: Low‑carb, High‑protein, Gluten‑free, Dairy‑free
Allergens: None
Ingredient Substitutions
- Instead of Olive Oil: Avocado Oil, Canola Oil
- Instead of Onion: Leeks, Shallots
- Instead of Garlic: Garlic powder (1 tsp)
- Instead of Chicken Breast: Turkey breast cubes, Firm tofu cubes (for vegetarian)
- Instead of Tomato: Canned diced tomatoes (1 cup)
- Instead of Turmeric Powder: Fresh grated turmeric (1 tsp)
- Instead of Black Pepper: White pepper
- Instead of Cayenne Pepper: Red pepper flakes (½ tsp)
- Instead of Oregano: Italian seasoning (½ tsp)
- Instead of Salt: Sea salt, Kosher salt
- Instead of Chayote (Chiote): Zucchini (1 cup)
- Instead of Carrot: Parsnip (1 cup)
- Instead of Cabbage: Savoy cabbage, Bok choy (1 cup)
- Instead of Water: Low‑sodium chicken broth (4 cups) for extra flavor
Equipment Needed
- Large Pot
- Skillet or Frying Pan
- Wooden Spoon
- Chef's Knife
- Cutting Board
- Measuring Spoons
- Ladle
Critical Steps — Do Not Skip
- Sauté the onion until translucent and lightly golden.
- Brown the chicken cubes without overcrowding the pan.
- Add spices early to release their aromatics and improve curcumin absorption.
Chef Tips from the Video
- Add a dash of smoked paprika for a subtle smoky depth.
- For extra creaminess without dairy, stir in a tablespoon of pureed cauliflower at the end.
- Use low‑sodium broth instead of water for richer flavor without added salt.
Troubleshooting
Soup is too watery.
Simmer uncovered for an additional 5‑10 minutes to reduce, or add a handful of shredded cabbage to absorb excess liquid.
Chicken is dry.
Do not over‑cook the chicken; brown just until lightly colored and finish cooking in the simmering broth.
Flavor is bland.
Adjust salt, add a splash of lemon juice, or increase the amount of oregano and cayenne to taste.
Storage
Refrigerator: Store in airtight containers for up to 3 days.
Freezer: Freeze in portion‑size bags or containers for up to 2 months.
Room temperature: Do not leave at room temperature for more than 2 hours.
Make-Ahead Tips
- Cool the soup completely before transferring to freezer‑safe containers.
- Portion into single‑serve bags for quick microwave reheating.
- Reheat gently on the stovetop or in the microwave, adding a splash of water if it thickens.
Frequently Asked Questions
What is the cultural significance and history of high‑protein weight loss soup in Mediterranean cuisine?
Mediterranean soups have long been valued for their balance of lean proteins, vegetables, and herbs, reflecting a diet rich in fresh produce and modest meat portions. This modern high‑protein version builds on that tradition by emphasizing lean chicken and fiber‑dense veggies, aligning with contemporary health trends while staying true to the region’s emphasis on flavor and nutrition.
What are the traditional regional variations of Mediterranean vegetable‑chicken soup in different Mediterranean countries?
In Italy, a similar soup might include cannellini beans and rosemary; in Greece, lemon juice and dill are common; in Spain, smoked paprika and chorizo replace chicken. Each variation showcases local herbs and staple vegetables while maintaining a light broth base.
How is high‑protein weight loss soup traditionally served in Mediterranean households?
It is often served hot as a first course with a slice of whole‑grain bread or as a main dish accompanied by a simple side salad. The soup is typically enjoyed fresh, but leftovers are stored for later meals, reflecting the Mediterranean practice of cooking once and eating throughout the week.
What occasions or celebrations is high‑protein weight loss soup associated with in Mediterranean culture?
While not a festive dish, light soups are common during Ramadan for breaking fast, as well as during cooler evenings and family gatherings where a warm, nourishing starter is appreciated.
What authentic traditional ingredients are essential for Mediterranean chicken soup versus acceptable substitutes?
Traditional ingredients include olive oil, onion, garlic, chicken, tomatoes, carrots, cabbage, and herbs like oregano. Acceptable substitutes are zucchini for chayote, low‑sodium broth for water, and turkey breast for chicken, all of which keep the flavor profile intact.
What are the most common mistakes to avoid when making high‑protein weight loss soup?
Common errors include over‑cooking the chicken, which makes it dry; adding too much water, resulting in a thin broth; and skipping the sauté step, which reduces flavor depth. Follow the sauté and simmer times closely for best results.
Why does this recipe use a sautéed onion base instead of adding everything directly to the water?
Sautéing the onion (and garlic) caramelizes natural sugars and releases aromatic compounds, creating a richer, more flavorful broth. Adding everything raw to water often yields a bland soup because the vegetables don’t have a chance to develop their full taste.
Can I make this high‑protein weight loss soup ahead of time and how should I store it?
Yes, the soup freezes well. Cool it completely, portion into airtight containers, and store in the freezer for up to 2 months. Reheat gently on the stove or in the microwave, adding a splash of water if needed.
What texture and appearance should I look for when the soup is done cooking?
The vegetables should be tender but still retain a slight bite, the chicken should be opaque and juicy, and the broth should be clear with a golden‑orange hue from the tomatoes and turmeric. The cabbage added at the end should stay bright green and slightly crisp.
How do I know when the high‑protein weight loss soup is done cooking?
Check that the chicken reaches an internal temperature of 165 °F (74 °C) and that the carrots and chayote are fork‑tender. Taste the broth; it should be well‑seasoned and the vegetables should have softened without becoming mushy.
What does the YouTube channel Patricia Delicious Nutrition specialize in?
Patricia Delicious Nutrition focuses on science‑backed, nutrient‑dense recipes that support weight loss, gut health, and overall wellness, often highlighting high‑protein, low‑carb meals and anti‑inflammatory ingredients.
How does the YouTube channel Patricia Delicious Nutrition's approach to Mediterranean cooking differ from other cooking channels?
Patricia Delicious Nutrition emphasizes the health benefits of each ingredient, integrates nutritional education into each recipe, and tailors traditional Mediterranean flavors to modern low‑carb, high‑protein dietary goals, whereas many other channels focus primarily on taste or traditional preparation alone.
Last updated: August 20, 2026
