Diet Cabbage Soup Recipe: Looking to shed a few pounds without starving yourself or breaking the bank? The diet cabbage soup might just be your go-to solution. This simple, hearty, and nutritious recipe has been around for decades, praised by many for its fat-burning powers. Whether you’re trying a short-term cleanse or simply looking to eat healthier, this cabbage soup recipe will hit the spot.
Let’s break down everything you need to know—from ingredients to step-by-step instructions—so you can whip up this flavorful bowl of health at home.
What is the Diet Cabbage Soup?
The diet cabbage soup is a light, vegetable-rich soup primarily made from—you guessed it—cabbage. It’s often part of a 7-day diet where people consume this soup multiple times a day, along with a limited selection of other foods.
This isn’t your typical creamy or meaty soup; it’s lean, clear-broth based, packed with vegetables, and seasoned with herbs and spices. The main appeal is that it’s extremely low in calories, making it easier to create a calorie deficit and lose weight quickly.
But don’t worry—just because it’s healthy doesn’t mean it has to be bland. With the right ingredients, it can actually be delicious, satisfying, and refreshing!
Why is it So Popular for Weight Loss?
The cabbage soup gained major popularity in the ’80s and ’90s as part of the “Cabbage Soup Diet.” It’s often labeled a “quick fix” for losing 5–10 pounds in a week. While it shouldn’t replace a long-term healthy diet, it does serve as a solid way to jumpstart your wellness journey.
- It’s high in volume, low in calories.
- It’s full of water and fiber—making you feel full.
- It flushes out excess water weight.
- It supports your digestive system.
- You can eat as much of it as you want without guilt.
It’s essentially a detox soup for your system.
Who Should Try This Soup Diet?
This soup is great if you:
- Want to lose a few pounds before a special occasion.
- Need to cleanse your digestive system.
- Are trying to reset your eating habits.
- Are looking for a low-effort, budget-friendly meal prep option.
However, it’s not ideal for long-term use, pregnant women, or those with medical conditions without doctor supervision. Think of it as a tool—not a solution.
Benefits of Cabbage Soup
Low-Calorie and High-Fiber Goodness
The star of the show—cabbage—is a cruciferous vegetable that’s low in calories but incredibly high in nutrients. One cup of chopped cabbage contains just 22 calories and provides:
- Vitamin K
- Vitamin C
- Fiber
- Folate
- Antioxidants
This soup is a weight loss powerhouse. You’re eating real food, feeling full, and staying within a low-calorie limit. It’s not about starving—it’s about smart eating.
The fiber helps regulate digestion, supports gut health, and keeps hunger pangs in check. Since you’re mostly eating veggies and broth, it’s nearly impossible to overeat this dish.
Detox and Cleanse Properties
Cabbage has natural diuretic properties, which help reduce bloating and water retention. Combine that with celery, onions, and tomatoes, and you’ve got yourself a detoxifying blend.
- Flushes out toxins
- Supports liver health
- Reduces inflammation
After just a few days of eating it, many people report feeling lighter, more energized, and less sluggish.
Think of it like hitting the “reset” button on your gut.
Budget-Friendly and Easy to Make
One of the best things about cabbage soup? It’s super affordable. Cabbage, onions, carrots, and celery are some of the cheapest vegetables around—and they go a long way.
You don’t need fancy tools or ingredients. It’s all about simplicity, and that makes it perfect for weekly meal preps or those on a tight budget.
Also, it’s beginner-friendly. Even if your cooking skills are basic, you can’t mess this up. Just chop, simmer, and serve!
List of Ingredients You’ll Need
Main Vegetables for the Base
Let’s get to the core ingredients. These are what make the cabbage soup both nutritious and delicious:
- 1 medium green cabbage (chopped)
- 2 large onions (chopped)
- 3 carrots (sliced)
- 2 bell peppers (any color, chopped)
- 3 celery stalks (sliced)
- 3 cloves garlic (minced)
- 1 can diced tomatoes (or 3 fresh tomatoes)
These veggies provide fiber, vitamins, and the bulk of your soup. They also add color and texture, making the soup look as good as it tastes.
Seasonings and Herbs
Here’s where you bring your soup to life. The right spices turn this from bland to brilliant:
- 1 tsp salt (adjust to taste)
- 1/2 tsp black pepper
- 1 tsp paprika
- 1 tsp oregano
- 1 tsp basil
- 1 bay leaf
- Optional: 1/2 tsp chili flakes (if you like heat)
Want to switch things up? Add a splash of lemon juice or a spoonful of apple cider vinegar to enhance the flavor and aid digestion.
Optional Add-ons for More Flavor
Want to upgrade your soup game? Try these:
- 1 cup mushrooms (for umami)
- Zucchini or squash (for volume)
- Spinach or kale (added at the end)
- Low-sodium veggie or chicken broth instead of water
Feel free to get creative—just avoid fatty meats or heavy oils if you’re aiming for a low-cal version.
Substitutes for Common Allergens
Need to make it allergen-friendly?
- Tomato allergy? Use roasted red peppers instead.
- Onion allergy? Swap with fennel or leeks.
- Low-sodium diet? Skip the salt, and use herbs and lemon juice for flavor.
This soup is easy to customize to your dietary needs.
Kitchen Tools & Equipment
Essentials to Get Started
Before you dive in, make sure you have these basic tools:
- Large soup pot (at least 6 quarts)
- Chopping board and sharp knife
- Wooden spoon or spatula
- Measuring cups and spoons
- Ladle for serving
Nothing fancy required. Most of this you likely already own.
Tips for Efficient Cooking
Want to save time?
- Chop all veggies at once before you start cooking.
- Use a food processor to speed up the prep.
- Make a double batch and freeze some for later.
Also, prep your ingredients in bowls ahead of time, like a TV chef. It keeps things organized and stress-free.
Step-by-Step Guide to Making Diet Cabbage Soup
Step 1: Prepping Your Vegetables
The first step is crucial: proper preparation. Getting your vegetables washed, peeled, and chopped efficiently can make a world of difference in how smoothly your cooking process goes. Start by giving all your fresh produce a good rinse under cold water. This removes dirt, pesticides, and any lingering grime.
Here’s how to prep each vegetable for optimal flavor and texture:
- Cabbage: Remove the outer leaves and core. Then chop into medium-sized chunks. You want it large enough to hold its structure during cooking but small enough to spoon easily.
- Onions: Peel and dice roughly. If you prefer a milder flavor, consider sautéing them before adding to the soup.
- Carrots: Peel and slice into rounds or half-moons. They add natural sweetness and color.
- Celery: Slice thinly for a crunchy bite that softens perfectly as it simmers.
- Bell Peppers: Deseed and chop into small squares for a vibrant, slightly sweet flavor.
- Garlic: Mince or crush. Garlic elevates the overall taste and adds an antibacterial punch.
Take your time here. A well-prepped base leads to better-tasting soup. Also, don’t forget to open your can of diced tomatoes if you’re using canned instead of fresh.
Optional Tip: Use pre-cut veggies if you’re short on time. Just make sure they’re fresh and not heavily processed or frozen with added salt.
Step 2: Cooking the Base
Now it’s time to start building flavor. Begin by heating a tablespoon of olive oil or avocado oil in a large soup pot over medium heat. While this is optional (especially if you’re going ultra-low-calorie), sautéing your aromatics like onions and garlic can significantly deepen the flavor.
Here’s how to cook the base:
- Sauté onions and garlic until translucent—about 3–5 minutes.
- Add the chopped carrots, celery, and bell peppers. Stir and cook for another 5–7 minutes to soften them slightly.
- Toss in the cabbage and tomatoes, stirring everything together.
- Add 6–8 cups of water or low-sodium vegetable broth depending on your pot size and the desired thickness.
Once everything’s in, bring it to a boil over high heat. This part releases all the flavors and softens the tougher veggies like cabbage.
At this stage, the soup might look like a random mix of chopped vegetables in liquid—but trust the process. The magic happens when it simmers and all those ingredients come together.
Step 3: Adding Herbs and Simmering
Now for the fun part—seasoning. The beauty of cabbage soup is that it’s a blank canvas for flavor. Once the soup reaches a rolling boil, reduce the heat to low and let it simmer gently.
Add in the following herbs and spices:
- 1 tsp salt and 1/2 tsp black pepper to start. You can adjust later.
- 1 tsp paprika, 1 tsp dried basil, and 1 tsp oregano for a warm, herbaceous flavor.
- 1 bay leaf to infuse depth.
- Chili flakes if you want to spice things up.
Let it simmer for 30–40 minutes, uncovered, stirring occasionally. This allows the cabbage to soften and the flavors to blend beautifully.
Pro tip: The longer you simmer, the better it tastes. The soup thickens slightly as water evaporates, and the broth becomes more flavorful.
You’ll know it’s ready when:
- The cabbage is soft but not mushy.
- The broth smells fragrant and well-seasoned.
- The carrots and celery have cooked through.
If you want an even richer texture, mash some of the veggies gently with a spoon after cooking.
Step 4: Taste Test and Adjustments
You’re not done yet—this step is critical! Always taste before serving. Why? Because seasoning is personal. What’s perfect for someone else might be bland for you.
Here’s what to look for in your taste test:
- Does it need more salt? Add a pinch.
- Too bland? A dash of lemon juice or apple cider vinegar can brighten the flavors.
- Too thick? Add a little more broth or water.
- Missing a punch? A few drops of hot sauce or extra garlic can do wonders.
You can even try stirring in some chopped parsley or cilantro for a fresh note at the end.
Don’t skip this step. It transforms your soup from “okay” to “restaurant-worthy.”
Also, if you’re planning to eat this over several days, remember that flavors continue to develop as it sits. So it might taste even better tomorrow.
Step 5: Serving and Storing Tips
Once your soup is cooked and seasoned, it’s time to serve it up. Grab a deep bowl, ladle in your steaming cabbage goodness, and maybe garnish with a sprinkle of herbs or chili flakes for extra flair.
Serving Ideas:
- Pair with a side of whole grain toast or brown rice (if you’re not on a strict low-carb diet).
- Add a squeeze of lemon for brightness.
- For a protein boost, toss in shredded chicken or tofu (optional if staying vegetarian).
Storing Your Soup:
One of the best things about this soup is how well it stores. In fact, it tastes better the next day!
- Refrigerator: Store in airtight containers for up to 5 days.
- Freezer: Freeze in single-serving containers or zip-lock bags for up to 3 months. Be sure to label with the date.
To reheat, simply warm it on the stove over medium heat or microwave for 2–3 minutes. Add a splash of broth if it has thickened too much.
Batch cooking this soup is a time-saver—make it once and enjoy it all week.
Creative Variations of Cabbage Soup
Add Protein for Extra Satiety
While the classic diet cabbage soup is plant-based and very low-calorie, adding a healthy dose of lean protein can keep you full longer and make the soup more balanced.
Here are some protein-packed options to mix in:
- Shredded rotisserie chicken – adds flavor and zero prep time.
- Cooked lentils or chickpeas – perfect for a plant-based option.
- Ground turkey or lean beef – brown separately and stir in.
- Firm tofu or tempeh – cubed and lightly seared for texture.
Adding protein helps maintain muscle during a weight-loss phase and makes the soup more satisfying. Just be mindful of portion sizes to keep it in the “light meal” category.
Try International Flavor Twists
Cabbage soup is like a blank slate—it absorbs flavors from any cuisine. Try these global spins:
- Italian: Add Italian seasoning, crushed tomatoes, and a parmesan rind.
- Mexican: Use cumin, chili powder, black beans, corn, and cilantro.
- Asian: Add soy sauce, ginger, mushrooms, and a dash of sesame oil.
- Indian: Mix in turmeric, garam masala, and a splash of coconut milk.
These variations keep things interesting and help prevent soup burnout if you’re eating it multiple times a day.
Turn It Into a Stew or Casserole
Want to make it heartier?
- Add cooked brown rice, quinoa, or barley at the end.
- Use less liquid for a stew-like consistency.
- Pour into a baking dish, top with a sprinkle of cheese, and bake for a cabbage casserole twist.
These tweaks make the recipe more versatile, turning one recipe into three different meals.
Cabbage Soup Diet Plan Overview
The 7-Day Soup Diet Breakdown
Here’s a rough outline of how the classic cabbage soup diet is structured:
- Day 1: Soup + Fruits (except bananas)
- Day 2: Soup + Vegetables (no fruit)
- Day 3: Soup + Fruits + Vegetables
- Day 4: Soup + Bananas + Skim Milk
- Day 5: Soup + Beef + Tomatoes
- Day 6: Soup + Beef + Vegetables
- Day 7: Soup + Brown Rice + Fruit Juice
This diet plan is meant to be short-term—no more than a week. It’s great for a jumpstart or detox, but not sustainable for long-term health.
Is It Safe? Things to Consider
Before jumping in, consider the following:
- It’s very low-calorie—often under 1,000 calories/day.
- You may feel low energy or lightheaded during the week.
- It’s not balanced—missing fats and proteins most days.
- Weight loss is mostly water weight and not always fat loss.
If you have any health conditions, speak to a healthcare professional first. And always listen to your body—if you feel unwell, stop immediately.
How to Transition After the Diet
After completing the soup diet, transition gradually:
- Reintroduce proteins, healthy fats, and complex carbs slowly.
- Keep sugar and junk food to a minimum.
- Continue eating lots of vegetables and drinking water.
You can even keep cabbage soup as a once-a-day meal to maintain weight loss.
Tips for Long-Term Weight Management
Incorporating Cabbage Soup Into a Healthy Diet
Cabbage soup is great for resetting habits, but long-term weight loss requires consistency. You can still enjoy cabbage soup weekly as:
- A light dinner option.
- A snack between meals.
- A replacement for high-calorie meals when needed.
Pair it with a balanced lifestyle that includes:
- Regular exercise
- Proper sleep
- Balanced macronutrients
- Hydration and mindfulness
What to Eat Alongside Cabbage Soup
While the 7-day plan is restrictive, outside the diet you can pair cabbage soup with:
- Grilled proteins (chicken, fish, tofu)
- Whole grains (quinoa, brown rice)
- Healthy fats (avocados, nuts, seeds)
This adds nutrients and keeps you energized.
How to Avoid Gaining Weight Back
The key is not returning to poor eating habits after the soup diet. To keep the weight off:
- Avoid sugary drinks and ultra-processed snacks.
- Keep a food journal to track habits.
- Continue to cook meals at home.
- Stay active—move daily, even with short walks.
Remember, cabbage soup is a tool—not a permanent fix.
FAQs about Diet Cabbage Soup Recipe
1. Can I eat cabbage soup every day?
Yes, but ideally not as your only food. Pair it with protein and healthy fats for a balanced diet.
2. Is cabbage soup keto-friendly?
Mostly yes, but watch out for carrots and tomatoes if you’re tracking carbs strictly.
3. How much weight can I lose on the cabbage soup diet?
Most people lose 5–10 pounds in a week, but it’s mainly water weight. Results vary.
4. Can I make cabbage soup in a slow cooker or Instant Pot?
Absolutely! Use the same ingredients and cook on low for 6–8 hours (slow cooker) or high pressure for 15 minutes (Instant Pot).
5. Is this soup gluten-free and vegan?
Yes! Just ensure any broth or add-ons are certified gluten-free if you have sensitivities.
Conclusion
The diet cabbage soup is more than just a trend—it’s a timeless, budget-friendly recipe that helps reset your eating habits, shed a few quick pounds, and flood your body with nourishing veggies. With the step-by-step guide, you’re now equipped to make it at home, personalize it with creative twists, and even explore its short-term weight loss benefits.
Just remember, while it can be part of a healthy lifestyle, it’s not a magic bullet. Use it smartly, listen to your body, and enjoy the simplicity and flavor it brings to your meals.
