High-Protein Roasted Red Pepper Soup for Clean Eating

When your goal is clean eating, fat loss, or lean muscle maintenance, nothing beats a bowl of roasted red pepper soup that’s warm, savory, and nutritionally on point. As a certified fitness coach, I’m always searching for meals that check three key boxes: easy to make, macro-balanced, and packed with real flavor—and this soup delivers all three.

Whether you’re meal prepping for the week or need a post-workout meal that won’t weigh you down, this high-protein Roasted Red Pepper Soup is a staple in my kitchen at AdvicesFitness.com.

Table of Contents

Why Coach Travis Recommends This Recipe

There’s a reason I suggest this soup to my clients who are cutting body fat while maintaining strength:

• Low in calories, high in flavor — keeps you full, not bloated
• Protein-packed thanks to optional add-ins like Greek yogurt or collagen peptides
• Red peppers are loaded with vitamin C, antioxidants, and fiber
• Naturally anti-inflammatory with garlic and olive oil
• Great base for custom macros — add chicken, lentils, or tofu as needed

This soup is pure body fuel. Light, nourishing, and flexible for your fitness plan.

Ingredients List

Base Ingredients:

• 4 large red bell peppers (roasted, skins removed)
• 1 medium yellow onion, chopped
• 2 cloves garlic, minced
• 2 tbsp olive oil or avocado oil
• 1 tsp smoked paprika
• ¼ tsp cayenne pepper (optional)
• 1 tsp dried oregano or basil
• 3 cups low-sodium vegetable broth or chicken broth
• Salt and pepper to taste

Protein Boost Options (Choose One):

• ½ cup plain nonfat Greek yogurt (for creamy texture + 10g protein)
• 1 scoop unflavored collagen peptides (easy mix-in, 10g protein)
• 1 cup diced rotisserie chicken or grilled tofu

Creamy Texture Options:

• ¼ cup unsweetened almond milk or oat milk
• 1 tbsp nutritional yeast for cheesy depth (optional)

Step-by-Step Directions (Coach Travis Style)

Total Time: 35 minutes | Prep: 10 mins | Cook: 25 mins | Serves: 4

1. Roast the Red Peppers

If you’re not using jarred roasted peppers:

• Preheat oven to 450°F (230°C).
• Cut the peppers in half, remove seeds/stems, and place skin-side up on a baking sheet.
• Roast for 20–25 minutes until charred and soft.
• Place in a covered bowl or plastic bag for 10 minutes to steam, then peel off skins.

Coach Travis Tip: Roasting boosts flavor and makes peppers easier to digest.

2. Sauté the Aromatics

In a large pot over medium heat:

• Add olive oil and sauté the chopped onion for 3–4 minutes until translucent.
• Stir in minced garlic, paprika, cayenne, and oregano for 1 minute to bloom the spices.

3. Simmer the Soup

Add roasted peppers and broth to the pot. Bring to a boil, then reduce heat and simmer for 10–15 minutes.

Optional: Stir in Greek yogurt, almond milk, or collagen here for protein and creaminess.

4. Blend Until Smooth

Use an immersion blender directly in the pot, or transfer the soup in batches to a high-speed blender.

• Blend until silky and smooth.
• Adjust thickness with more broth or almond milk.
• Taste and add salt and pepper as needed.

5. Add Your Protein

Stir in diced cooked chicken, tofu, or extra protein source of your choice. Simmer for 2–3 more minutes until warmed through.

6. Serve & Garnish

Serve hot. Garnish with:

• A swirl of Greek yogurt
• Fresh basil or parsley
• Cracked black pepper or chili flakes for kick

Nutrition Facts (Per Serving, Without Protein Add-Ins)

• Calories: 160
• Protein: 4g (Add 10–20g with optional boost)
• Carbs: 16g
• Fat: 9g
• Fiber: 4g
• Sugar: 7g (natural from peppers)

When to Eat This Roasted Red Pepper Soup

Lunchtime Fat Burner
Pair with a grilled chicken wrap or boiled eggs.

Post-Workout Recovery
Add collagen or chicken for a light yet satisfying meal that promotes muscle repair.

Light Dinner
Perfect for cutting days—low calorie, warm, and comforting.

Want to learn more about red peppers and their health benefits? Read this breakdown from Cleveland Clinic – Red Pepper Nutrition.

Coach Travis’s Tips

Make It in Bulk
Double the recipe and freeze half for later. It holds flavor well for up to 2 months.

Need More Calories?
Pair it with quinoa, whole-grain toast, or avocado for a clean carb and fat balance.

Flavor Tip
Add 1 tsp of balsamic vinegar or lemon juice at the end for brightness.

Vegan Version
Skip dairy and use nutritional yeast + plant-based milk for creaminess and protein.

For another clean eating favorite, check out my Oatmeal Raisin Cookies great alongside soup or for meal prep!

Final Thoughts – Fuel Clean, Stay Lean

This Roasted Red Pepper Soup isn’t just another low-calorie meal—it’s part of a fitness-forward lifestyle. It’s fast, flavorful, and easy to tailor to your macros. And with the right add-ins, it becomes a muscle-repairing powerhouse in a bowl.

Try it out, tag us, and keep fueling your body the clean way.

Stay sharp, stay strong.
— Coach Travis | AdvicesFitness.com