What to add to soup to add calories?

Soup is often considered a low-calorie meal, but studies show that with strategic additions, it can be a powerful vehicle for weight gain and increased energy intake. This guide explores what to add to soup to add calories, turning a light dish into a hearty, nutritious meal.

Quick Summary

Boost your soup's caloric and nutritional content by incorporating healthy fats from oils and creams, proteins from legumes and meats, and complex carbohydrates from grains and starchy vegetables.

Key Points

• Strategic Fats: Add olive oil, heavy cream, or full-fat coconut milk for a significant and healthy calorie boost.

• Protein Power: Incorporate lentils, beans, shredded meats, or tofu to increase calories and make the soup more filling.

• Carb Loading: Stir in complex carbohydrates like rice, pasta, or potatoes to bulk up the soup's caloric and fiber content.

• Thickening Techniques: Create a classic roux with butter and flour or use a simple cornstarch slurry to add body and calories.

• Flavorful Garnishes: Finish with high-calorie toppings such as cheese, nuts, or seeds for extra texture and a final calorie injection.

Adding Healthy Fats for a Significant Calorie Boost

Adding healthy fats is one of the quickest and most effective ways to increase the caloric density of your soup. Fats provide more calories per gram than any other macronutrient, and healthy options also contribute essential nutrients.

Oils, Creams, and Milks

• Olive Oil: A drizzle of extra virgin olive oil over your finished soup not only adds a punch of flavor but also healthy monounsaturated fats. Use it for a final garnish rather than cooking to preserve its nutritional properties.
• Heavy Cream or Coconut Milk: Stirring in heavy cream or full-fat coconut milk adds a rich, creamy texture and a substantial number of calories. This is ideal for pureed soups like butternut squash or cream of mushroom.
• Butter: Melting a knob of butter into a pot of soup can enrich its flavor and add significant fat content. Consider using clarified butter or ghee for an even more concentrated fat source.

Cheeses and Nut Butters

• Cheese: Stirring in or topping your soup with grated hard cheese, like Parmesan, or melting in a dollop of cream cheese can transform its caloric profile. Aged cheeses also provide a rich, savory depth.
• Nut and Seed Butters: For certain flavor profiles, especially curries or stews, a spoonful of peanut butter or tahini can add healthy fats, protein, and a creamy texture. This works exceptionally well in Thai or West African-inspired soups.

Incorporating Protein for Satiety and Calories

Increasing the protein content of your soup not only adds calories but also promotes a feeling of fullness, making the meal more satisfying. From legumes to meat, there are numerous options to explore.

Legumes, Beans, and Lentils

• Lentils and Beans: A staple for bulking up soups, lentils, chickpeas, and white beans are excellent sources of protein, fiber, and carbohydrates. Adding a can of drained cannellini beans or a cup of cooked red lentils can substantially increase the calorie count.
• Tofu or Tempeh: For plant-based diets, cubed or crumbled tofu and tempeh are fantastic additions. They absorb the flavors of the broth and provide a high-protein, calorie-dense boost.

Meats, Poultry, and Seafood

• Shredded Chicken or Ground Meat: Cooked and shredded chicken or sautéed ground turkey can be added to almost any soup to increase its protein and calorie content. Slow-cooked beef or pork can also be integrated for a richer, more robust meal.
• Hard-Cooked Eggs: Sliced or crumbled hard-boiled eggs can be added as a topping, especially to creamy vegetable soups, providing protein and fat.

Bulking Up with Complex Carbohydrates

Complex carbohydrates are a great way to add calories and fiber, providing sustained energy. Starchy vegetables and grains are simple yet effective additions.

Grains and Pasta

• Rice or Orzo Pasta: Stirring in cooked rice, pasta, or small pasta shapes like orzo at the end of cooking makes the soup heartier.
• Quinoa or Barley: These grains add a nutty flavor and chewy texture, along with a significant nutritional punch of protein and fiber.

Starchy Vegetables and Bread

• Potatoes and Sweet Potatoes: Diced potatoes or sweet potatoes can be added during the cooking process to absorb flavors and make the soup more filling.
• Croutons and Crusty Bread: For an immediate calorie injection, serve the soup with a side of crusty bread for dipping or top it with homemade croutons.

Comparison Table: High-Calorie Soup Additions

Ingredient	Calorie Source	Example Use	Notes
Heavy Cream	Healthy Fats	Cream of Broccoli Soup	Use full-fat for maximum calories and richness.
Olive Oil	Healthy Fats	Drizzle on Tomato Soup	Best added raw as a finishing touch for flavor.
Lentils	Protein, Carbs	Lentil and Vegetable Soup	Add a hearty, filling texture and fiber.
Cheese	Fats, Protein	Sprinkle on French Onion Soup	Grated hard cheese works well for a savory flavor.
Nuts & Seeds	Fats, Protein	Garnish on Butternut Squash Soup	Adds crunch and a concentrated calorie boost.
Pasta or Rice	Carbohydrates	Chicken Noodle Soup	Absorbs broth and makes soup more substantial.

Techniques for Thickening and Calorie Density

Beyond adding solid ingredients, several culinary techniques can naturally increase the thickness and caloric density of your soup.

Roux and Slurries

• Roux: A classic French technique, a roux is a mixture of melted butter and flour cooked together. This paste is then whisked into a simmering soup to thicken it and add richness.
• Slurry: A simpler method involves whisking cornstarch or flour with a cold liquid (water or milk) until smooth, then stirring it into the hot soup. It's a quick way to add body and a few calories.

Pureeing and Blending

• Puree Ingredients: For a luxuriously thick, calorie-dense soup, puree some of the starchy vegetables or legumes already in the pot. A hand immersion blender is perfect for this, as it allows you to control the thickness easily.

Crafting a Complete, Calorie-Dense Meal

To build a truly satisfying, high-calorie soup, it's best to combine elements from different groups. For example, a creamy chicken and rice soup could feature a cream-based broth, shredded chicken, and cooked rice for a balanced blend of fats, proteins, and carbs. A hearty vegetable and lentil soup can be enriched with a drizzle of olive oil, a sprinkle of nuts, and a dollop of Greek yogurt for a complete meal.

For additional high-calorie, high-protein recipes, explore the resources provided by the University of Texas Medical Branch on their nutrition list: High-Calorie, High-Protein Shake and Drink Recipes.

Conclusion

Adding calories to soup doesn't have to mean sacrificing flavor or nutrition. By incorporating a variety of healthy fats, proteins, and complex carbohydrates, you can easily transform a simple broth into a hearty, satisfying, and calorically robust meal. Whether you opt for creamy additions, protein-packed legumes, or starchy vegetables, these simple strategies will help you create a delicious soup tailored to your nutritional goals.

Key takeaways:

• Use Healthy Fats: Stir in olive oil, heavy cream, or full-fat coconut milk to drastically increase calorie count and richness.
• Add Quality Protein: Incorporate legumes, shredded meats, or tofu to boost calories and promote satiety.
• Boost with Carbs: Stir in cooked grains like rice or quinoa, or use starchy vegetables such as potatoes.
• Thicken Strategically: Use a classic roux or a simple cornstarch slurry to create a thicker, more calorie-dense base.
• Top it Off: Garnish with cheese, nuts, seeds, or croutons for added texture, flavor, and calories.

FAQs

Question: Is adding calories to soup always healthy? Answer: It can be very healthy, especially when using nutrient-dense ingredients like avocados, nuts, seeds, lean proteins, and complex carbohydrates rather than processed or overly fatty ingredients. For those needing to gain weight or increase energy, it is an excellent strategy.

Question: What are the best fats to add to soup? Answer: Healthy fat options include olive oil, avocado oil, full-fat coconut milk, heavy cream, and nut butters. These add calories along with beneficial monounsaturated or saturated fats.

Question: Can I add protein powder to soup? Answer: Yes, unflavored protein powder can be whisked into a creamy or pureed soup base. Do this off the heat to prevent clumping and add it gradually until fully incorporated.

Question: How can I thicken soup with vegetables to add calories? Answer: Puree cooked starchy vegetables like potatoes, carrots, or beans directly into the soup using an immersion blender. This adds body and calories without extra fat.

Question: Are nuts and seeds a good source of calories for soup? Answer: Yes, nuts and seeds are excellent. A small amount can add significant calories, healthy fats, and crunch. Toasted seeds or chopped nuts make a great garnish.

Question: What's the best way to use dairy to add calories without it curdling? Answer: To prevent dairy from curdling, temper it by slowly whisking a small amount of the hot soup into the cold dairy product before stirring the mixture back into the main pot off the heat.

Question: What are some quick, last-minute calorie additions for soup? Answer: A few quick additions include a spoonful of nut butter, a swirl of heavy cream, grated cheese, or a handful of croutons or tortilla chips for crunch and calories.

Frequently Asked Questions

Is adding calories to soup always healthy?

It can be very healthy, especially when using nutrient-dense ingredients like avocados, nuts, seeds, lean proteins, and complex carbohydrates rather than processed or overly fatty ingredients. For those needing to gain weight or increase energy, it is an excellent strategy.

What are the best fats to add to soup?

Healthy fat options include olive oil, avocado oil, full-fat coconut milk, heavy cream, and nut butters. These add calories along with beneficial monounsaturated or saturated fats.

Can I add protein powder to soup?

Yes, unflavored protein powder can be whisked into a creamy or pureed soup base. Do this off the heat to prevent clumping and add it gradually until fully incorporated.

How can I thicken soup with vegetables to add calories?

Puree cooked starchy vegetables like potatoes, carrots, or beans directly into the soup using an immersion blender. This adds body and calories without extra fat.

Are nuts and seeds a good source of calories for soup?

Yes, nuts and seeds are excellent. A small amount can add significant calories, healthy fats, and crunch. Toasted seeds or chopped nuts make a great garnish.

What's the best way to use dairy to add calories without it curdling?

To prevent dairy from curdling, temper it by slowly whisking a small amount of the hot soup into the cold dairy product before stirring the mixture back into the main pot off the heat.

What are some quick, last-minute calorie additions for soup?

A few quick additions include a spoonful of nut butter, a swirl of heavy cream, grated cheese, or a handful of croutons or tortilla chips for crunch and calories.