Protein Soups and Chili

A cup of hot soup at lunchtime is easy to love, but many instant soups are little more than salty water with a few noodles. If you are eating for weight loss, low carb, high protein or after bariatric surgery, you want a bowl that does real work as a protein serving. This page sorts the soups and chilis on offer by style, so you can pick one that suits your taste and your plan.

Chicken noodle soups

This is the familiar one, and the easiest place to start if you want something that tastes like a normal lunch. The chicken noodle packets here are described as classic, warm and ready in minutes. They suit people who want comfort without much fuss. Check the label for the noodle content if carbs are your main concern. The Weight Loss Systems version is named "Chicken with Noodles" and is pitched as homestyle, good for the office or a light dinner.

Smooth broth-style soups

If chunks put you off, or you are on a softer eating stage, a smooth soup is worth a look. The ProtiDiet Chicken is described as a smooth, savory broth-style soup with no chunky ingredients: you just stir and sip. It is a simple option for a mid-afternoon mug. It suits people who want something light that still fits their plan.

Cream soups

Cream soups are the richest of the lot, with a smooth texture that feels more like a proper meal. The range covers cream of chicken, cream of mushroom and cream of vegetable. They suit anyone who misses thick, comforting soups on a diet. Cream of chicken is described as having vegetables in it, and all are made with just hot water or a quick stir.

Tomato and vegetable soups

For a lighter, brighter bowl, look at the tomato and vegetable options. Creamy Tomato from Weight Loss Systems is described as low in calories and quick to prepare. Italian Tomato from Proti-Thin has a warm, comforting flavor. Minestrone is the heartiest here, with spiral noodles, beans and vegetables in a broth. It suits anyone who wants a filling bowl without meat. Beef Vegetable is the savory pick for people who want something meaty.

Chili

Chili is the dinner option. It is described as bold, hearty and filling, which is what you want when a soup will not quite do it. Three versions are on offer: a Proti-Thin vegetable chili, a Weight Loss Systems vegetarian chili with beans, and a HealthSmart vegetable chili with beans. The Weight Loss Systems one is made by adding water and microwaving. They suit evening meals and anyone who wants something to chew.

How to choose

• Check the protein per serving first. That is what makes a soup count as a protein meal.
• Look at carbs and calories next, especially for noodle, bean and tomato soups.
• Match the texture to your needs. Smooth soups are easier if you prefer no chunks.
• Think about when you will eat it. Chili suits dinner, a broth-style soup suits a snack.
• Check the prep: some need boiling water, others a microwave. Follow the instructions on the box.
• All boxes hold seven servings, so compare price per serving across brands.

Questions people ask

Can a soup really be a protein serving?

Some can. Read the label and look at the grams of protein per serving, not just the flavor name.

Are these soups filling enough for dinner?

Chili and minestrone are described as hearty and filling, so they are the likeliest to work as a dinner. Lighter soups may suit a snack or small lunch better.

How do I prepare them?

Most are ready in minutes with hot water. Some chilis are made with water in the microwave. Follow the box instructions.

Which should I try first?

Pick the flavor you already like. Chicken noodle and cream of chicken are familiar, and tomato is a good lighter option.