The Best Cabbage Soup Recipe For Weight Loss

Cabbage soup with herbs and carrots in a dutch oven.

It can be difficult to find weight-loss-friendly recipes that are both healthy and absolutely delicious.

This is why dishes like cabbage soup have become increasingly popular among those aiming to follow a healthy diet.

Not only does cabbage soup bring a variety of essential vitamins and nutrients to the table, it’s also a great meal for people who want to lose weight.

In this article, we’ll take a closer look at the various benefits of cabbage soup and provide an easy recipe to make your own.

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The Importance of Cabbage in a Weight Loss-Friendly Diet

Cabbage is a great food for aiding weight loss due to its low calorie content and nutritional benefits.

It’s rich in essential nutrients like fiber, which improves digestion and helps you feel fuller for longer. Cabbage also has a high water content that can promote satiety.

This can reduce your calorie intake, which is essential to losing body fat and maintaining a healthy weight.

Cabbage contains important vitamins and minerals that help the body function optimally, including vitamins C and K, potassium, and magnesium.

Not only do these nutrients support overall health, but they can improve metabolism function to help you slim down more quickly.

Key Point: How Much Weight Loss Soup Do You Need to Eat to Lose Weight?

To get the full benefits of the cabbage soup diet, it’s recommended to incorporate it into your meals as regularly as possible instead of focusing on eating a specific amount.

Including a portion — about 1–2 cups — of cabbage in your daily meals can contribute to a consistent feeling of fullness and reduce your overall calorie intake.

It’s important to remember that sustainable weight loss can only be maintained if your lifestyle is healthy, too.

This means that, in addition to incorporating more foods like cabbage into your meals, you need to commit to following a balanced diet and increasing your daily physical activity.

Easy and Healthy Cabbage Soup Recipe for Losing Weight


1 medium head of cabbage, chopped

2 large onions, diced

3 carrots, peeled and sliced

2 bell peppers (any color), chopped

4 celery stalks, chopped

3–4 garlic cloves, minced

1 can (14.5 oz) diced tomatoes (with juice)

6 cups of low-sodium vegetable broth

2 tablespoons tomato paste

1 teaspoon paprika

1 teaspoon dried thyme

1 teaspoon black pepper

Salt, to taste

2 tablespoons apple cider vinegar

Fresh parsley, chopped (for garnish)

Red pepper flakes (optional, for a spicy kick)


  1. To a large pot, add onions, garlic, carrots, bell pepper, and chopped celery. Sauté over medium heat until softened (about 5 minutes).

  2. Add the chopped cabbage and canned tomatoes, and cook for another 5 minutes, stirring occasionally.

  3. Pour in the vegetable broth, add tomato paste, paprika, thyme, black pepper, and apple cider vinegar. Stir well to combine.

  4. Bring to a boil, then reduce the heat and let the soup simmer for about 20–30 minutes, or until all the vegetables are tender.

  5. Adjust salt and add red pepper flakes, if using. Serve hot, garnished with fresh parsley.

Nutritional Information (per Serving)

Calories: ~90–100 kcal Protein: ~3 g Carbohydrates: ~20 g Dietary fiber: ~6 g Sugars: ~10 g Fat: <1 g

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What You Should Know About the Ingredients

When considering the weight-loss benefits of this cabbage soup, it’s important to understand the role of its key ingredients:

  • Cabbage: This main ingredient is low in calories but high in fiber, which promotes satiety, making it an ideal weight-loss food. The ability of fiber to help you feel fuller for longer can also reduce your urge to snack on high-calorie foods that can contribute to weight gain.

  • Onions and garlic: These are flavorful ingredients that provide essential nutrients without increasing the calorie content too much. Both ingredients have also been associated with various health benefits — such as improving metabolism function — but more research is needed to fully understand them.

  • Carrots and bell peppers: Both are low in calories but high in fiber and water content, which are two essential components for weight loss. They also add texture and sweetness to the soup, making it more appetizing.

  • Tomatoes: These are low in calories but rich in nutrients and antioxidants like lycopene — a compound that has been linked to health benefits like cancer prevention and improved gut function. Tomatoes are also great for promoting satiety because of their high fiber content.

Making This Recipe Your Own

Customize your cabbage soup diet recipes to tailor it to your dietary needs and preferences.

Adding your own unique twist to this recipe will ensure that you don’t become tired of it.

In this section, we’ll take a closer look at some of the best things you can do to make this cabbage soup recipe your own.

Add some protein

Adding protein to your cabbage soup can enhance its nutritional content and provide additional benefits — such as helping you to build muscle — which may increase the overall amount of calories you burn.

A few good protein options to include are:

  • Lean meats, like ground beef, chicken breast, or turkey

  • Beans or legumes, such as kidney or black beans and chickpeas, are great vegetarian-friendly options

  • Tofu or tempeh, if you prefer plant-based proteins

Incorporate different vegetables

Mixing up the vegetables you use in your cabbage soup can help you incorporate a wider variety of nutrients while giving the soup different flavors. Consider adding the following vegetables:

  • Leafy greens, like kale, spinach, or Swiss chard, will enhance the nutrient content of the soup and add flavor and color

  • Zucchini and squash are low-calorie options that can improve satiety

  • Mushrooms have a meat-like texture and add depth and flavor to the soup

Experiment with flavors

Experimenting with different flavor combinations can make the soup more appetizing and will prevent it from becoming monotonous. Here are some of our recommendations:

  • Use different herbs and spices, like basil, oregano, cilantro, cumin, and coriander, to change the flavor profile

  • Add acidic components, like a splash of lemon juice or balsamic vinegar, to enhance the taste of the soup

  • Use coconut milk for a creamier texture with a unique flavor profile

  • Add cauliflower rice or low-calorie noodles to bulk up the soup and give it a different texture

  • Use chicken broth for a bolder flavor that can improve the overall taste of the soup

Other Health Benefits of Cabbage Soup

While cabbage soup is renowned for promoting weight loss, it also offers other wellness advantages due to its nutrient-rich ingredients. The benefits of cabbage soup include:

  • Rich in antioxidants: Cabbage, along with other vegetables such as bell peppers and tomatoes in the soup, is packed with vitamins C, K, and B, as well as antioxidants. These nutrients support immune function, reduce inflammation, and can help protect against chronic diseases.

  • Improves digestive health: The high fiber content in cabbage and other vegetables aids in digestion. Fiber helps to regulate the digestive system, preventing constipation and promoting a healthy gut microbiome.

  • Improves cardiovascular health: Ingredients like garlic and onions have been linked to improved heart health. They contain compounds that may help reduce blood pressure and cholesterol levels, which helps to prevent heart disease.

  • Low in fat and calories: Cabbage soup is low in fat and calories, making it a heart-healthy option. This helps with weight management because it lets you eat less calories in a natural way.

  • Promotes hydration: Given its high water content, cabbage soup is great for helping you stay hydrated. Proper hydration is essential for all bodily functions, including maintaining energy levels and supporting a healthy metabolism.

  • Improve blood sugar control: The low glycemic index (GI) of the ingredients used in cabbage soup may help improve blood sugar control. This is especially beneficial for individuals with diabetes or those with issues managing their blood sugar levels.

  • Promotes healthy skin: The vitamins and antioxidants in cabbage and other vegetables can contribute to healthy skin by combating oxidative stress — a component that plays a key part in the aging process.

Where Can You Find Similar Recipes and Learn More About Healthy Eating Habits?

If you’re looking for more recipes or information that can help you maintain a healthy weight, LifeMD has got you covered.

A team of medical professionals can provide guidance on healthy eating habits and weight management — all from the comfort of your home. Make an appointment with LifeMD and learn more about the weight management program and take control of your health.

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This article is intended for informational purposes only and should not be considered medical advice. Consult a healthcare professional or call a doctor in the case of a medical emergency.

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