Wake Up to These 6 Soul-Warming Breakfast Soups With Over 12 Grams of Protein

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When it comes to getting in a healthy breakfast, you may find yourself on a hamster wheel cooking and eating the same foods over and over again. And this can be especially true if you aim for a protein-packed morning meal that goes beyond scrambled eggs.


We've got a not-so-traditional meal that may just become your favorite breakfast during the cold weather seasons. Enter: breakfast soups.

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Yes, you read that right — you can, in fact, have a warm bowl of soup for breakfast and it can be protein-rich, too. We tapped a registered dietitian to share the nutrition benefits to switching that warm bowl of comforting ingredients from lunch and dinner to breakfast and brunch.

1. Bone Broth Breakfast Soup

The health benefits of bone broth are endless, making it a healthy start to any day.

Enjoying bone broth can help boost your gut health and get more collagen in your diet. If you use the suggested brand of grass-fed beef bone broth, you'll get 10 grams of protein per one-cup serving. And when you factor in the addition of flaxseed, egg and almond flour, you can expect to get 28 grams of protein per bowl.


While this breakfast soup is rich in protein, you'll want to add your favorite veggies like zucchini, mushrooms or kale.

Get the Bone Broth Breakfast Soup recipe and nutrition info at Keto Delivered.

2. Changua Colombian Milk and Egg Soup

This Colombian staple is made with a handful of simple ingredients that you likely already have in your pantry.
Image Credit: Skinnytaste

This Colombian favorite is a great alternative for those who love having cereal and milk in the morning.


"Instead of sugary cereal, it's a poached egg served with a milk-based, herby broth," D.J. Blatner, RDN and author of ‌The Superfood Swap: The 4-Week Plan to Eat What You Crave Without the C.R.A.P‌ says. You can swap the cow's milk for dairy-free alternatives, but it is important to note that it can alter the overall flavor of this dish. We recommend sticking with non-sweetened and flavor-free options for best results.


Enjoying two cups of this soup for breakfast will get your day started with 23 grams of protein, which is plenty to keep you satisfied until lunchtime.


Get the Changua Colombian Milk and Egg Soup recipe and nutrition info at Skinnytaste.

3. Healing Breakfast Soup

This gut-healthy soup is as simple as adding broth, coconut milk and seasonings to your normal egg breakfast.

There's nothing like a hot bowl of soup to cure any seasonal sickness or tummy ache. And that's exactly what this simple breakfast soup is supposed to do. "This soup's healing potential comes from protein and anti-inflammatory spices like turmeric and ginger," Blatner says. It's also paleo- and Whole-30-compliant and takes less than 10 minutes to make.


To make this breakfast well-rounded, Blatner suggests adding vegetables like riced cauliflower, broccoli or carrots.

Get the Healing Breakfast Soup recipe and nutrition info at Physical Kitchen.

4. Spicy Tomato Ginger Soup With Poached Eggs

Traditional tomato soup just got remixed into this must-try brunch recipe.

Traditional tomato soup gets a health upgrade thanks to the protein-rich poached eggs and anti-inflammatory ginger and chili pepper, says Blatner. But don't assume the base is just there for flavor. Tomatoes are high in lycopene, the antioxidant that's associated with helping protect against certain chronic diseases like heart disease and cancer, Blatner says. In just one bowl, you'll get 23 grams of protein and 4 grams of fiber.



Get the Spicy Tomato Ginger Soup With Poached Eggs recipe and nutrition info at Where Is My Spoon.

5. Instant Pot Congee

Congee can be enjoyed for breakfast, lunch or dinner.

Congee is a Chinese comfort food, similar to a porridge, and this version has nearly 24 grams of protein per serving. It consists of rice and chicken and can be topped with anything from hot sauce for added spice or eggs for satiating protein. Blatner suggests substituting the white rice for brown to get in more healthy whole grains and even adding veggies like purple cabbage, pea pods or peppers for added color and vitamins and minerals.


Get the Instant Pot Congee recipe and nutrition info at Omnivore's Cookbook.

6. Spicy Breakfast Stew

You'll enjoy this piping hot bowl of breakfast favorites including a perfect poached egg, sausage and bacon.

This breakfast stew is like a bowl full of comfort food favorites. "This is a great way to make a usual egg breakfast feel more special," Blatner says. "Choosing chicken chorizo and uncured bacon give you the flavors you crave, but in a better-for-you version."

To increase the nutrients in this hearty stew, make the optional spinach suggestion a must-have and even double it if you can. Spinach is low in calories, but will amp up the fiber, vitamin A, C and K, iron and folic acid.

Get the Spicy Breakfast Stew recipe and nutrition info at PaleOmg.



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