If you’re looking for a simple and affordable way to jump-start your weight-loss journey, the cabbage soup recipe for weight loss has probably caught your attention. This decades-old plan promises quick results, low calories, and a satisfying bowl of comfort food. But does it really work? And what makes it such a popular “fat-burning” soup? In this guide, we’ll explore everything from what cabbage soup is and how it works, to how much weight you can realistically lose, plus a complete step-by-step recipe and healthy tips to make it more sustainable.
Looking for inspiration? Try this Mounjaro Diet Soup Recipe for another low-calorie idea that fits perfectly into your meal plan.
Table of Contents
What Is a Cabbage Soup Recipe for Weight Loss?
Understanding Fat-Loss Cabbage Soup Basics
The cabbage soup diet revolves around one concept — using a nutrient-dense yet low-calorie soup as the base of your meals for several days. The star ingredient, cabbage, is naturally low in fat and calories but high in water and fiber. Together, those factors create a sense of fullness without adding many calories, making it easier to stay within a calorie deficit, which is essential for fat loss.
Typically, the cabbage soup diet is structured as a 7-day plan where you consume the soup multiple times a day alongside specific food groups such as fruits, vegetables, lean proteins, or brown rice. Because of its simple structure, it appeals to people who want quick results without calorie counting or complicated meal prep.
However, the plan is not a magic fix. Nutritionists emphasize that the weight lost during this period is mostly water and glycogen rather than body fat. Still, cabbage soup can be a smart short-term reset or detox to help people control portions and reduce cravings for processed foods.
| Nutrient (per serving) | Amount |
|---|---|
| Calories | 90 kcal |
| Fiber | 4 g |
| Protein | 3 g |
| Fat | <1 g |
| Carbohydrates | 18 g |
| Water Content | ~92 % |
This nutrient balance makes cabbage soup light yet satisfying — perfect for anyone starting a clean-eating routine.
Why Low-Calorie Vegetables Help Weight Loss
Cabbage isn’t the only hero here. Vegetables like carrots, celery, bell peppers, onions, and tomatoes often appear in cabbage soup recipes because they add bulk and nutrition without extra calories. These veggies also supply essential vitamins (like vitamin C and K) and minerals (like potassium and calcium) that keep your metabolism steady even on a reduced-calorie diet.
Eating low-calorie vegetables helps you feel full thanks to their fiber and water content. The fiber slows digestion and helps manage blood-sugar levels, while the water adds volume — so you eat more food for fewer calories. That’s why soups, especially vegetable-based ones, are known to promote satiety.
Many dietitians refer to cabbage soup as a “volume-eating” approach — meaning you can enjoy larger portions without guilt. This strategy not only helps reduce overall calorie intake but also makes healthy eating feel less restrictive, supporting long-term success.
Discover great ideas like Cinnamon Weight-Loss Tea to complement your cabbage soup detox and boost metabolism naturally.
Best Weight-Loss Cabbage Soup Recipe (Step-by-Step)
Ingredients That Make This Soup a Weight-Friendly Choice
The beauty of the cabbage soup recipe for weight loss lies in its simplicity. Each ingredient serves a purpose — providing nutrients, hydration, and fullness without unnecessary calories. Here’s what you’ll need for one large batch (about 8 servings):
| Ingredient | Amount | Why It’s Included |
|---|---|---|
| Green cabbage, chopped | 1 medium head | High fiber, low calorie base |
| Carrots, sliced | 3 medium | Adds natural sweetness & beta-carotene |
| Celery stalks, chopped | 3 | Adds crunch and hydration |
| Bell peppers (any color), diced | 2 | Boosts vitamin C and flavor |
| Onions, chopped | 2 | Adds depth and sulfur compounds for detox |
| Garlic cloves, minced | 3 | Aids metabolism and flavor |
| Crushed tomatoes (canned) | 1 can (15 oz) | Provides lycopene and rich texture |
| Vegetable or chicken broth (low sodium) | 6 cups | Adds flavor and hydration |
| Olive oil (optional) | 1 tbsp | Enhances absorption of fat-soluble nutrients |
| Salt and pepper | To taste | Balance flavor |
| Fresh parsley or thyme | 2 tbsp | Boosts aroma and antioxidants |
| Lemon juice | 1 tbsp | Brightens flavor and aids digestion |
These ingredients come together to form a soup that’s low in calories, high in fiber, and bursting with natural flavor. Most versions of the cabbage soup diet avoid refined oils or butter — sticking to clean, whole ingredients instead.
If you prefer more variety in your meal prep, learn more about Cinnamon Weight-Loss Tea — it’s a soothing beverage that complements this soup beautifully and keeps your metabolism active between meals.
Preparation & Cooking Instructions
Follow these simple steps to prepare your weight-loss cabbage soup:
- Prep the Vegetables:
Wash, peel, and chop all vegetables into bite-sized pieces for even cooking. - Sauté for Flavor:
In a large pot, heat olive oil over medium heat. Add onions, garlic, and celery. Sauté for 3–5 minutes until fragrant and slightly softened. - Build the Base:
Add chopped cabbage, carrots, bell peppers, and crushed tomatoes. Stir well to combine all ingredients. - Add Broth and Seasonings:
Pour in the vegetable or chicken broth. Add salt, pepper, and herbs. Bring the soup to a boil. - Simmer Gently:
Reduce heat to low and let it simmer uncovered for 20–25 minutes, or until vegetables are tender but not mushy. - Finish with Lemon:
Stir in lemon juice right before serving for a bright, refreshing flavor. - Serve Hot:
Enjoy the soup warm with a sprinkle of parsley or chili flakes for extra zing.
Nutrition Facts (per serving):
| Nutrient | Amount |
|---|---|
| Calories | 95 kcal |
| Protein | 3.5 g |
| Fiber | 4.5 g |
| Fat | 1.2 g |
| Carbohydrates | 17 g |
| Sodium | 180 mg |
| Water | 90%+ |
This soup is naturally gluten-free, dairy-free, and vegan-friendly. It’s ideal for anyone seeking a low-calorie yet satisfying dish that can be enjoyed throughout the week.
To make it even easier, prepare a big batch and store portions in airtight containers for up to five days. You can also freeze it in individual servings for convenient reheating.
For extra detox benefits and flavor inspiration, check out our Healthy Matcha Recipe for Weight Loss — a perfect drink pairing for your cabbage soup cleanse.
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Cabbage Soup Recipe for Weight Loss — Healthy, Easy & Effective Guide
- Total Time: 40 min
- Yield: 8 servings 1x
- Diet: Low Calorie
Description
A flavorful, low-calorie cabbage soup recipe for weight loss that’s easy, healthy, and satisfying.
Ingredients
1 medium head green cabbage, chopped
3 carrots, sliced
3 celery stalks, chopped
2 bell peppers, diced
2 onions, chopped
3 garlic cloves, minced
1 can (15 oz) crushed tomatoes
6 cups low-sodium broth
1 tbsp olive oil
Salt and pepper to taste
2 tbsp parsley
1 tbsp lemon juice
Instructions
1. Chop all vegetables into small pieces.
2. Heat olive oil and sauté onions, garlic, and celery for 3 minutes.
3. Add cabbage, carrots, bell peppers, and tomatoes.
4. Pour in broth, season, and bring to a boil.
5. Simmer for 20–25 minutes until vegetables are tender.
6. Stir in lemon juice and parsley before serving.
Notes
This soup can be stored up to 5 days in the fridge or frozen for 2 months. Perfect for weekly meal prep!
- Prep Time: 15 min
- Cook Time: 25 min
- Category: Soup
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 cup
- Calories: 95
- Sugar: 6g
- Sodium: 180mg
- Fat: 1.2g
- Saturated Fat: 0.2g
- Unsaturated Fat: 0.9g
- Trans Fat: 0g
- Carbohydrates: 17g
- Fiber: 4.5g
- Protein: 3.5g
- Cholesterol: 0mg
Benefits of Cabbage Soup for Weight Loss
How Cabbage Soup Supports Calorie Deficit and Satiety
At the heart of every successful weight-loss plan is the concept of calorie deficit — burning more calories than you consume. The cabbage soup recipe for weight loss makes this process easier by being naturally low in calories yet filling enough to prevent hunger pangs.
A single bowl of cabbage soup can contain as few as 90 calories, while offering fiber, antioxidants, and hydration. Because the broth-based soup adds bulk without extra fat or sugar, it helps people eat less throughout the day without feeling deprived.
Here’s a simple breakdown of how cabbage soup supports weight management:
| Benefit | How It Helps |
|---|---|
| Low Energy Density | Fewer calories per gram of food — you eat more, weigh less. |
| Hydration Boost | High water content aids digestion and flushes out sodium. |
| Natural Appetite Control | Fiber-rich veggies improve fullness and delay hunger. |
| Detoxification | Supports liver and kidney function during calorie reduction. |
The soup’s high water and fiber content make it “heavy” in the stomach but light on calories. This combination encourages mindful eating habits that reduce snacking and overeating.
Dietitians often recommend pairing cabbage soup with lean proteins like chicken or beans once the detox phase ends. That’s because the soup’s main role is to kickstart healthier eating — not replace balanced meals long-term.
If you want to add variety while maintaining low-calorie benefits, check out Healthy Matcha Recipe for Weight Loss; it’s a great metabolism-friendly drink that complements the soup diet perfectly.
Potential Health Benefits (Fiber, Hydration & Nutrients)
Cabbage soup isn’t just about trimming pounds — it’s also packed with vitamins and minerals that support your body while dieting. Cabbage, for instance, is rich in vitamin C, vitamin K, and antioxidants that strengthen your immune system and protect against inflammation.
Hydration is another underrated benefit. Since the soup is primarily water-based, it helps you stay hydrated, which is vital for digestion, joint health, and maintaining energy levels during calorie restriction. Many people find that replacing processed meals with soups like this naturally reduces their salt intake and bloating.
The fiber from the vegetables plays a key role in gut health, helping keep digestion smooth and stable. Studies have shown that diets high in vegetables and soluble fiber correlate with healthier weights and lower cholesterol levels.
Don’t miss our Purple Peel Recipe for Weight Loss to add another detox-friendly option to your weekly rotation. Combining antioxidant-rich drinks with your cabbage soup plan can help accelerate your results naturally.
Enhancing Your Cabbage Soup for Flavor & Nutrition
Add-Ins That Boost Satiety and Nutrients
A major reason some people give up on the cabbage soup recipe for weight loss is flavor fatigue. Eating the same plain soup day after day can get boring. But with the right add-ins, you can keep it exciting, nourishing, and still within your calorie goals.
Here are some smart ways to level up your soup while keeping it weight-friendly:
| Add-In | Benefit | How to Use |
|---|---|---|
| Lean protein (chicken, tofu, or beans) | Improves satiety & muscle maintenance | Add ½ cup per serving |
| Leafy greens (spinach, kale) | Boosts iron & antioxidants | Stir in during last 5 min |
| Zucchini or cauliflower | Adds volume without calories | Dice and add before simmering |
| Chili flakes or cayenne pepper | Speeds metabolism | Sprinkle to taste |
| Apple cider vinegar or lemon juice | Enhances digestion & tang | Add at the end before serving |
The idea is to enrich your cabbage soup with whole, nutrient-dense ingredients that make you feel full longer. You’re not “breaking” the diet by doing this — you’re upgrading it.
Adding protein is especially effective because it slows digestion, preventing mid-day cravings. Lean options like shredded chicken or lentils turn your cabbage soup into a satisfying one-pot meal that supports weight management.
You can also mix in quinoa, barley, or brown rice for a fiber boost if you’re transitioning out of the strict 7-day plan and want something more sustainable.
Looking for inspiration? Try Mounjaro Diet Soup Recipe for a creative twist on low-calorie soups that stay hearty and balanced.
Variations — Instant Pot, Slow Cooker, Mediterranean Style
There’s no single right way to prepare the cabbage soup recipe for weight loss. Depending on your cooking tools and taste preferences, you can adapt it to fit your lifestyle.
1. Instant Pot Version:
Perfect for busy days, this version cuts your cooking time in half. Add all ingredients to the Instant Pot, set it to “Soup” mode, and cook for about 10 minutes. Let the pressure release naturally for another 5 minutes before serving. The result? Perfectly tender vegetables and a deeper, richer flavor.
2. Slow Cooker Version:
Ideal for meal prep. Combine everything in your slow cooker, set it to low for 6–8 hours, and let it simmer throughout the day. This slow method enhances the sweetness of carrots and onions while making the cabbage melt-in-your-mouth soft.
3. Mediterranean Style:
If you prefer a bright, savory twist, replace regular broth with vegetable stock, add diced tomatoes, olive oil, fresh basil, and a hint of oregano. The combination of herbs and healthy fats transforms this weight-loss soup into something restaurant-worthy — while still keeping calories low.
| Version | Cook Time | Texture | Calories (per serving) |
|---|---|---|---|
| Instant Pot | 15 min | Crisp-tender veggies | ~95 kcal |
| Slow Cooker | 6–8 hrs | Soft & rich | ~100 kcal |
| Mediterranean | 25 min | Savory & herb-infused | ~110 kcal |
If you want to expand your healthy-eating repertoire, learn more about Purple Peel Recipe for Weight Loss — it’s another powerful detox recipe to pair with your soup plan.
Tips for Sustainable Weight Loss Beyond Cabbage Soup
Balanced Nutrition and Healthy Eating Habits
Finishing the cabbage soup recipe for weight loss plan doesn’t mean your journey ends. In fact, it’s where real progress begins. The key to maintaining results is transitioning from a short-term cleanse to a balanced, sustainable diet that fuels your body with the nutrients it needs.
After the 7-day or 14-day plan, start by reintroducing lean proteins, such as chicken, fish, eggs, or legumes. These foods rebuild muscle and keep your metabolism active. Combine them with whole grains like quinoa, brown rice, or oats for lasting energy.
| Food Group | Examples | Why It Helps |
|---|---|---|
| Lean Proteins | Chicken, lentils, tofu | Boosts metabolism, preserves muscle |
| Whole Grains | Oats, quinoa, barley | Sustained energy and fiber |
| Healthy Fats | Avocado, nuts, olive oil | Supports hormones and satiety |
| Vegetables & Fruits | Leafy greens, berries | Adds antioxidants and vitamins |
| Hydration | Water, herbal tea | Helps control appetite and detox |
One smart tip is to keep soups and broths in your weekly routine. You don’t need to eat cabbage soup every day, but having a veggie-based soup for lunch two or three times a week helps manage calories effortlessly.
You can also explore creative ways to enjoy healthy comfort foods — like our Purple Peel Recipe for Weight Loss — a tasty antioxidant drink that keeps your metabolism humming while curbing sugar cravings naturally.
Exercise, Mindset & Healthy Lifestyle Practices
While the cabbage soup recipe for weight loss can help you drop pounds quickly, maintaining those results requires consistency beyond the kitchen. Exercise plays a vital role in preventing weight regain, improving mood, and building lean muscle.
Start small with daily activities — walking, light yoga, or resistance bands — and gradually move to moderate strength training and cardio. The combination of aerobic and strength exercises maximizes fat burning while improving metabolism even at rest.
Mindset is equally important. Many people see temporary diets as punishment, but successful weight-loss stories come from those who view food as fuel, not restriction. Practicing mindful eating — paying attention to hunger cues and eating slowly — reduces emotional eating and binge cycles.
Finally, prioritize sleep and stress management. Lack of rest elevates cortisol, a hormone linked to stubborn belly fat and cravings. Getting 7–8 hours of quality sleep each night keeps your hormones balanced and energy steady.
Looking for more healthy inspiration? Discover great ideas like Cinnamon Weight-Loss Tea — a soothing evening drink that complements your post-diet lifestyle perfectly.
By making small, consistent changes, you’ll transform a short-term soup cleanse into a lasting healthy lifestyle that keeps you energized and confident year-round.
Frequently Asked Questions (FAQs)
What is the 14-day soup diet?
The 14-day soup diet builds on the 7-day cabbage soup plan, extending the approach to two weeks with more flexibility. It allows the addition of lean proteins, whole grains, and fruits, turning it into a more sustainable eating strategy.
Instead of just detoxing, the 14-day plan encourages habit formation — teaching your body to enjoy lighter, veggie-rich meals while maintaining steady energy. It’s less restrictive and helps prevent rebound weight gain.
During this extended phase, you can rotate between different soups such as cabbage, lentil, or tomato, keeping things flavorful while staying within your calorie range.
How much weight can you lose on the 7-day cabbage soup diet?
Most people following the 7-day cabbage soup recipe for weight loss report losing 6 to 10 pounds within a week. However, it’s essential to understand that this initial drop is largely water weight and glycogen reduction, not pure fat loss.
The very low calorie intake (around 800–1,000 calories per day) can produce quick results, but experts caution that much of that weight may return once normal eating resumes. The best way to make it last? Use the cabbage soup diet as a kick-start — not a long-term meal plan. Follow it up with balanced meals rich in lean proteins, fiber, and healthy fats for continued fat loss. As Medical News Today notes, most of the weight loss from the 7-day soup plan is short-term and primarily water weight.
Conclusion
The cabbage soup recipe for weight loss remains one of the simplest, most budget-friendly ways to kick-start a healthy lifestyle. While it’s not a long-term diet solution, it offers an excellent short-term reset that can help control appetite, improve digestion, and motivate you to make better food choices.
For best results, use this plan as a foundation — not a finish line. After completing your 7- or 14-day soup cycle, transition to balanced meals that include lean proteins, whole grains, and colorful vegetables. Keep cabbage soup as part of your weekly meal rotation for a nourishing, low-calorie option that supports ongoing wellness.
