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★★★★★34 Comments

Make Ahead Instant Soup Jars with Protein

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by Lindsay Cotter Published: Dec 17, 2018

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These 3 recipes for Make Ahead Instant Soup Jars are made with protein-packed bone broth collagen and other REAL FOOD ingredients. Imagine that! Healthy instant soup jars that taste delicious and are perfect for meal prep! So skip those store-bought instant soup cups with mixes loaded with sodium and artificial ingredients. Make your own nourishing protein rich lunch ready to eat in minutes! 

Three jars filled with soup ingredients with black label with name of soup, wooden spoon resting on top of jars, packet of bone broth collagen leaning against each jar.

How about an EASY lunch on the go meal prep recipe today?  I’ve partnered with Vital Proteins to bring you these Make Ahead Instant Soup Jars with Protein!  We are thankful for their wonderful nourishing products and allowing me to continue to share and create gluten free recipes. 

What do you do on a busy day when you want a protein-packed lunch, but you don’t want to eat meat? Well, you can eat something like Moroccan Chickpea burgers, or have a snappy power bowl, but what if you don’t have much time to make the meal?

That’s when meal prep recipes like instant soup come in handy!

Are instant soups healthy?

With a rare exception here and there, most instant soup cups that you buy at the store are NOT at all healthy. They are full of artificial ingredients and food coloring, packed with sodium, and unhealthy starches.

My Make Ahead Instant Soup Jars with Protein are a great option for those who want a healthy lunch to go or meal to go. They are packed with protein, but no meat is needed!

So, I bet you’re wondering how to make protein-packed instant soup without meat, am I right? It’s SO easy, thanks to the protein power of collagen found in Vital Proteins bone broths! Their bone broth collagen comes in two flavors; free range chicken bone broth and grass fed beef collagen bone broth!

A packet of Vital Proteins bone broth collagen being sprinkled into a jar of soup ingredients.

There are a lot of ways to add bone broth collagen to recipes.

You can use it in make ahead smoothie packs for a healthy breakfast, sprinkle it onto veggies before roasting, or add it to your favorite vegetarian or vegan soup recipe.

That being said, many of my readers and friends have a hard time digesting meats but would still like to benefit from the health perks and nutrition of quality meats! Oh that I can relate too! Which why I love bone broth and collagen. It really provided me with extra nutrients and heal my gut lining after my colon surgery in 2016.  I did not need to add extra meat protein to my diet when consuming  bone broth and collagen. In fact, these little bone broth collagen (chicken and beef) come with 10-15 grams per packet plus all the nutrients like iron, calcium, magnesium, etc. Plus extra “healing” powers you will learn more about below.

Several packets of Vital Proteins bone broth collagen lined up on a counter.

In addition to the nutritional boost that you get from bone broth, there are also healing benefits to bone broth. Bones are packed with collagen, some anti-inflammatory amino acids, minerals, and compounds that help the body heal from injuries and leaky gut.

bone broth benefits

  1. Improves digestion. Naturally occurring amino acids in collagen peptides provide a strong line of defense for your stomach.**
  2. Aids joint health. Keep moving! Naturally occurring hyaluronic acid in bone broth, along with collagen, enhance strength and flexibility in joints.**
  3. Enhances bone health. Stay strong with the bone strengthening power of collagen.** 

Close up view three tall jars filled with different flavors make-ahead instant soups.

Instant Soup ingredients

You ready for this? Because it’s literally all your leftover veggies and spices and goodness combined!

But today I will share with you my 3 favorite versions of Make Ahead Instant Soup Jars with Protein. They are all gluten free soups, and all three recipes are made using 20-24 ounce mason jars. That’s 2 servings per jar. Or double up and eat up! More veggies and protein might be exactly what you need. You feel me?

Okay, in all seriousness, If you want to use smaller sized jars, see recipe notes! Because you totally can make more than 3 jars to last ALL WEEK. Yep!

Overhead view looking into jars filled with soup ingredients

Here’s what you’ll need to make the make ahead instant soup jars:

Note, with each jar you will add a scoop (or 2 packs around 20-25 grams) of chicken or beef bone broth collagen plus hot water to fill the jar. That’s around 20 grams of protein per jar, Plus veggies. WOO!

JAR number one! A zoodle soup! Lasagna Noodle Soup that’s LOW CARB!

  •  canned tomatoes with Italian spices (or plain)
  •  zucchini – spiralized or julienne-cut into large noodles
  • handful of spinach leaves
  • herbs and spices
  •  crumbled cheese (mozzarella and/or Parmesan. (Use nutritional yeast for dairy free and paleo option)

JAR number two! Thai Curry “Rice” Soup. Extra veggies and extra kick of Curry spice! Again low carb or swap out the cauliflower rice for cooked white rice if you’d like. 

  • Cauliflower rice plus couple handfuls of shredded carrots
  • green onion, chopped and cilantro!
  • Lime
  • optional Thai peppers (sliced) (for extra spicy instant soup)
  • Ground ginger and curry paste
  • Double the protein option! Add in leftover chicken, beef, shrimp, etc.

JAR number three! Southwest Black Bean Soup. Fiber packed with plant based protein as well!

  • Cooked corn kernels (if using canned, use non-GMO corn and drain first)
  • Cooked black beans
  • Cherry tomatoes
  • Sliced onion, bell pepper, celery
  • garlic powder, chili powder, cumin, salt and pepper.
  • Jalapeño slices and fresh cilantro, for garnish
  • Extra smokey flavor or meaty topping option: Uncured crumbled bacon

Now put it all together! How to make ahead instant soup jars with Protein (Video)

Make Ahead Instant Soup Jars with Protein

See, simple ingredients, layered in a jar and ready to grab and go! Then all you do is ADD WATER and BONE BROTH COLLAGEN when you’re ready to sip, slurp, and enjoy. PROTEIN packed!

Now you’re officially ready to tackle January. Am I right?

A woman holding clear glass jar filled with Thai Curry Rice soup, a wooden spoon stirring the soup.
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Three glass jars filled with different make ahead soup ingredients, black label on each jar with soup name. Wooden spoon resting on top of each jar and packet of collagen leaning against each jar.

Make Ahead Instant Soup Jars with Protein (3 recipes)


★★★★★

5 from 9 reviews

  • Author: Lindsay Cotter
  • Total Time: 13 minutes
  • Yield: 2 servings per 1x
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Description

These 3 recipes for Make Ahead Instant Soup Jars are made with protein-packed bone broth collagen and other REAL FOOD ingredients. A healthy meal prep idea!


Ingredients

Units Scale

For any of the Instant Soup recipes you will need access to 24 ounces hot water and 25 grams bone broth collagen. See notes.

Lasagna Noodle Soup

  • ⅔ cup crushed canned tomatoes with Italian spices or plain
  • 1 medium zucchini, spiraled or julienne cut into large noodles
  • Handful of spinach leaves and herb of choice
  • 2 –3 Tablespoons crumbled cheese (mozzarella and/or parmesan or use nutritional yeast for dairy free & paleo option)
  • ¼ teaspoon each – garlic powder, salt, Italian seasoning, black pepper, red pepper flakes (optional) and onion powder (optional).
  • 20–25 grams chicken or beef bone broth collagen (2 stick packs)

Thai Curry “Rice” Soup

  • 1 cup cauliflower rice
  • 1–2 handfuls shredded carrots
  • 1 green onion, chopped
  • 1 lime, juiced. Add a few slices to top, for garnish
  • 1 /2 cup torn cilantro
  • Thai peppers (sliced) on top for extra spice.
  • optional 2 teaspoons sugar or honey
  • ¼ teaspoon ground ginger
  • ¼ teaspoon garlic powder
  • ½ to 1 teaspoon red curry paste or curry powder (the more you use, the spicier)
  • Optional add in – diced cooked chicken
  • 20–25 grams chicken bone broth (2 stick packs)

Southwest Black Bean Soup

  • ½ cup cooked corn kernels (if using canned, use non-GMO and drain first)
  • ½ to ⅔ cup cooked black beans (if using canned, drain and rinse first)
  • ½ cup sliced cherry tomatoes
  • ¼ to ⅓ cup sliced onion
  • handful of celery ribs
  • handful of bell pepper slices
  • ¼ teaspoon each garlic powder, chili powder, cumin, salt and pepper.
  • Jalapeño slices and fresh cilantro for garnish.
  • Optional: 2-3 Tablespoons crumbled bacon on top
  • 20–25 grams chicken bone broth or beef bone broth collagen ( or 2 to go packs)

Instructions

For any of the Instant Soup recipes:

  1. Layer all ingredients into a 20-24 oz mason jar.
  2. When ready to eat, fill jar with hot water to desired level (usually 2 to 2 ½ cups to make it full, depending on mason jar used).
  3. Mix thoroughly and let the spices and vegetables sit for 1-2 minutes. Enjoy or save for later!
  4. Don’t have bone broth collagen? See notes.

Notes

  1. If you are using smaller, 12-16 ounce mason jars, you may only need 12-16 grams of bone broth. Divide the ingredients into 4-6 smaller jars, fill jar with hot water ¾ full before serving.
  2. Don’t have bone broth collagen? Try using regular veggie or chicken broth versus water. You could also  or add in a scoop of regular dissolvable collagen powder for protein.
  • Prep Time: 10 minutes
  • Cook Time: 3 minutes
  • Category: soup
  • Method: meal prep
  • Cuisine: American

Keywords: instant soup, mason jar soup, bone broth, collagen, protein

Did you make this recipe?

Tag @cottercrunch on Instagram and hashtag it #cottercrunch

So tell me friends, are you ready to start 2019 with NEW health goals, new meal prep ideas, new focus? Maybe bone broth is your new best friend.

Too soon to tell? Nah, just getting you prepared. Ponder that question or reply in comments. Mmmm k?

Looking for more ways to meal prep with bone broth and/or collagen? Check out my 5 ways to use Collagen Video!  Plus these make ahead protein smoothie packs! Life savers I tell ya!

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But wait, there’s more! This recipe is part of our 10 BEST OF FOOD ALLERGY FRIENDLY LUNCH BOX IDEAS.

Head on over to the page to check out more recipes! 

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Categories: Dairy-Free, Egg-Free, Gluten-Free, Grain-Free, Has Video, Low-Carb, Main Dishes, Nut-Free, Stews and Soups, Whole30 Tags: meal prep, paleo, soup

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Lindsay Cotter of Cotter Crunch

About Lindsay

Hi, y’all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten-Free eating. I love creating delicious nourishing food that anyone can enjoy.

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  1. fnaf world

    09/19/2019 at 11:02 PM

    How to make instant soup vases with protein is simple and fast. The food is delicious and good for health.

    Reply
  2. Katherine

    01/10/2019 at 11:05 AM

    Lindsay I cants seem to find where to get the individual packs of the Vital Bone Broth. I can only find where they sale the large container. Where did you get the individual packs?

    Reply
    • Avatar photoLindsay Cotter

      01/10/2019 at 2:59 PM

      I know you can search Vital Protein’s website to find where you can buy specific products at a store near you (https://www.vitalproteins.com/pages/store-locator).
      You can also purchase a box of packets off of Amazon! https://amzn.to/2RM9jGY

      Reply
  3. Pat

    12/30/2018 at 10:07 AM

    How do you preserve the soup for the make-ahead portion of the recipe?

    Reply
    • Avatar photoLindsay Cotter

      12/30/2018 at 12:56 PM

      These actually lasted about 3 – 5 days in fridge no prob! I used lemon or lime wedges in each.

      Reply
  4. Laura @ Sprint 2 the Table

    12/24/2018 at 10:40 AM

    This is 100% happening in January. We’re traveling literally every week and this is likely the only way I eat something other than airport or hotel food!

    Reply
    • Avatar photoLindsay Cotter

      12/24/2018 at 11:32 AM

      You better be traveling here! 🙂

      Reply
  5. Jess

    12/23/2018 at 3:25 PM

    Where did you get those jars?!?!

    ★★★★★

    Reply
    • Avatar photoLindsay Cotter

      12/23/2018 at 3:36 PM

      Amazon! https://amzn.to/2LrngEB

      Reply
  6. Katie

    12/21/2018 at 10:04 PM

    This is such a good idea!! I love homemade soup, and to have it made ahead is brilliant. Nice recipe!

    ★★★★★

    Reply
  7. Serena

    12/21/2018 at 10:02 PM

    Love how easy these look to make! I can’t wait to try them all!

    Reply
  8. Cassie Autumn Tran

    12/20/2018 at 10:47 PM

    Who needs Mason Jar salads when you can have Mason Jar soups?! I want to try the Thai cauliflower rice soup–looks absolutely brilliant! I have to try it out sometime!

    Reply
    • Avatar photoLindsay Cotter

      12/21/2018 at 12:42 AM

      lol right?! Thank you so much, you’ll have to let me know how they turn out:)

      Reply
  9. Toni

    12/20/2018 at 6:44 PM

    I love make ahead meals! These look perfect!

    ★★★★★

    Reply
    • Avatar photoLindsay Cotter

      12/21/2018 at 12:40 AM

      same here! Thank you <3

      Reply
  10. Alyssa Brantley

    12/20/2018 at 4:18 PM

    Love this for lunch meal prep! Looks so delicious!

    ★★★★★

    Reply
    • Avatar photoLindsay Cotter

      12/20/2018 at 11:31 PM

      THanks friend!

      Reply
  11. Lexi

    12/20/2018 at 3:19 PM

    Seriously SO genius!

    ★★★★★

    Reply
  12. Erin

    12/20/2018 at 2:11 PM

    These are SO SMART and the protein is key!

    ★★★★★

    Reply
  13. Jennifer Blake

    12/19/2018 at 12:07 PM

    Super easy! Love these options.

    ★★★★★

    Reply
  14. Colleen

    12/19/2018 at 1:36 AM

    This is brilliant! I am going to try vegan versions of your recipes.

    Reply
    • Avatar photoLindsay Cotter

      12/20/2018 at 3:31 PM

      great! Keep me posted Colleen!

      Reply
  15. Liz

    12/18/2018 at 5:05 PM

    Now I know what I’m making for lunch the next few weeks! These look incredible!!

    ★★★★★

    Reply
    • Avatar photoLindsay Cotter

      12/19/2018 at 2:10 AM

      Woohoo! Let me know how they turn out! Thanks Liz <3

      Reply
  16. alyssa | everydaymaven

    12/18/2018 at 1:53 PM

    I love these!!! Such a great on-the-go meal. Brilliant!

    ★★★★★

    Reply
    • Avatar photoLindsay Cotter

      12/18/2018 at 11:34 PM

      thanks ALyssa!

      Reply
  17. Lex K.

    12/18/2018 at 11:14 AM

    These look amazing! The addition of bone broth is super smart. So convenient and delicious, can’t wait to try.

    Reply
    • Avatar photoLindsay Cotter

      12/19/2018 at 2:09 AM

      Thanks so much Lex! If you make them, let me know how they turn out!

      Reply
  18. gerry speirs

    12/18/2018 at 1:08 AM

    epic idea!!

    Reply
    • Avatar photoLindsay Cotter

      12/18/2018 at 11:05 AM

      Thanks so much, Gerry!

      Reply
  19. Liz @ Floating Kitchen

    12/17/2018 at 12:36 PM

    I absolutely love this idea, Lindsay! What a great way to have a healthy option waiting and ready to go! Definitely feeling ready to turn the calendar to 2019. 2018 was a little nutty!

    Reply
    • Avatar photoLindsay Cotter

      12/18/2018 at 12:06 AM

      Thank you so much, Liz! 😀 And I couldn’t agree more, friend. So excited for new opportunities of growth!

      Reply
  20. Liz S

    12/17/2018 at 6:28 AM

    Wow, ALL the soups sound fabulous! And to answer your question for 2019: ready.

    Reply
    • Avatar photoLindsay Cotter

      12/17/2018 at 12:28 PM

      right? me too! bring on 19!!!

      Reply

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Lindsay Cotter of Cotter Crunch

About Lindsay

Hi, y’all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten-Free eating. I love creating delicious nourishing food that anyone can enjoy.

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