
If you’re trying to get enough protein while on a GLP-1, this soup makes it a lot easier.
It packs about 22 grams of protein per serving, making it one of the easiest ways to hit your protein goals when your appetite is low.
This is exactly the kind of meal that works well on a GLP-1 diet: high in protein, filling without being overly heavy, easy to portion out, (just 1 cup) and simple to freeze and reheat later.
Why This Soup Is GLP-1 Friendly
- Smaller portions that are easier to manage on low-appetite days
- Soft and easy to tolerate when heavier foods don’t sit well
- High in protein with about 22g per serving
- High in fiber, which helps make smaller meals more filling
One thing I learned quickly on a GLP-1 is that meals have to work differently. Heavy meals or oversized portions can sit badly, especially when your appetite is already low. Soups like this work well because they’re protein-dense without feeling too heavy, and they reheat easily when cooking feels like too much effort.
If you’re still figuring out how GLP-1 medications change hunger, fullness, and appetite, you may also want to read my post on food noise and fullness.
My Experience Making This
Before we go any further, I have to admit—I have a complicated relationship with this soup. It took me three days to make. That’s not normal, just a reflection of my cooking skills. I didn’t soak the beans long enough, my spices were old, and I struggled to keep a steady simmer. It was a complete mess.
Luckily, my mom (who has a home ec degree) and a couple of chef friends were willing to troubleshoot and coach me through it. When it was finally done, it was delicious. A 22g protein soup made the whole disaster worth it. It’s become one of my favorite GLP-1 meals. For the record, the recipe itself is much simpler than my experience made it seem.
Nutrition Breakdown (per serving)

- 287 calories
- 22g protein
- Makes 12 generous 1-cup servings
Time and Prep
- Prep time: 20 minutes
- Cook time: 1 hour 40 minutes
- Soak time: 24 hours

Storage and Freezing
This soup stores well in the refrigerator for several days and freezes extremely well. I divide it into generous 1-cup portions in individual containers so I can easily reheat smaller servings on lower-appetite days.
Ingredients
15 Bean Soup
- 1 pound 15 bean soup mix*
- 1 pound 93% lean hamburger
- 1 tablespoon extra virgin olive oil
- 1 large yellow onion diced
- 4 cloves garlic minced (about 1 tablespoon)
- 5 medium carrots peeled and diced
- 3 ribs celery diced
- 6 cups low-sodium chicken broth
- 1 bay leaf
- 1 can of fire-roasted diced tomatoes in their juices (15-ounces) OR I used regular diced tomatoes
- 2 teaspoons smoked paprika OR I used regular paprika
- 1 teaspoon ground chili powder
- 1 teaspoon ground cumin
- ½ teaspoon dried thyme leaves
- ¼ teaspoon ground black pepper
- 1 tablespoon red wine vinegar
- Kosher salt to taste
- Parmesan cheese for serving
- Chopped fresh parsley for serving
This recipe is based on a traditional 15 bean soup, and there are plenty of ways to adapt it depending on the protein you prefer. Well Plated offers helpful tips for customizing bean soup recipes.
*INGREDIENT NOTE: 15 bean soup mix is a bag with a mix of different varieties of dry beans (and it doesn’t need to be exactly 15!); Hurst’s and Goya are two popular brands (one is 15 and one is 16); Bob’s Red Mill makes a 13 Bean Soup Mix. If your mix comes with a seasoning packet, discard the packet and use the beans only for this recipe.
Tips for Making This Easier
- Use fresh spices (this made a big difference for me)
- Don’t rush the simmer (but make sure it’s actually cooking – speaking from experience)
- If it thickens too much, just add water or broth.
- If your flavor is weak, bouilion cubes are always an option.
Instructions
- Before you plan to make the soup: place the beans in a large bowl. Pick them over to remove any debris. Cover with cool water by at least 1 inch. Let soak overnight at room temperature or in the refrigerator.
- When you are ready to cook the soup: drain the beans into a colander and rinse them well. Set aside.
- Set heat to medium. Add the onion and cook until it begins to soften, about 3 minutes. Add hamburger to brown. Add the garlic, carrots, and celery. Stir and cook until the carrots just begin to soften, about 5 minutes.
- Add the beans, bay leaf, and broth.
- Increase the heat and bring the soup to a boil. Once it is boiling, reduce heat to medium-low. Place a lid on the pot, leaving it slightly ajar. Let the soup simmer, stirring it occasionally, until the beans are tender and beginning to break down, about 75 minutes.
- Stir in the tomatoes, paprika, chili powder, cumin, thyme, and black pepper. Simmer the soup, uncovered, for an additional 20 minutes to allow the flavors to marry. If the soup becomes thicker than you would like, add water to reach your desired consistency. Remove the bay leaf. Stir in the vinegar.
- Taste the soup and add additional salt and pepper as desired. The amount of salt you need will vary based upon your broth. I added an additional 1/2 teaspoon salt and a pinch of black pepper. Serve hot, sprinkled with Parmesan and parsley.
You Might Also Like
Korean Beef Bowl Another high-protein, GLP-1-friendly meal that works well for lunch or dinner.
Related Reading
- My 7-Day GLP-1 Meal Plan
- How Much Protein Do You Really Need on a GLP-1?
- Nutrition Basics for GLP-1 Users
- My GLP-1 Grocery List
Nutrition Breakdown
| Nutrition Facts | |
|---|---|
| Servings 12.0 | |
| Amount Per Serving | |
| calories 287 | |
| % Daily Value * | |
| Total Fat 5 g | 8 % |
| Saturated Fat 2 g | 8 % |
| Monounsaturated Fat 1 g | |
| Polyunsaturated Fat 0 g | |
| Trans Fat 0 g | |
| Cholesterol 23 mg | 8 % |
| Sodium 543 mg | 23 % |
| Potassium 1016 mg | 29 % |
| Total Carbohydrate 36 g | 12 % |
| Dietary Fiber 15 g | 58 % |
| Sugars 5 g | |
| Protein 22 g | 45 % |
| Vitamin A | 288 % |
| Vitamin C | 6 % |
| Calcium | 9 % |
| Iron | 25 % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |

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