With 33 grams of protein and only 380 calories per serving, this Bohemian-style mushroom soup delivers serious nutrition from everyday ingredients. Two eggs per bowl contribute complete protein and essential B vitamins, while blended cottage cheese replaces the traditional heavy cream to add another 7 grams of protein without the saturated fat. Cannellini beans round out the bowl with plant-based protein and nearly 5 grams of fiber per serving, turning what could be a light starter into a legitimate lunch.

The flavor of this soup draws on kulajda, a traditional Czech mushroom soup beloved across Bohemia. A generous pound of cremini and shiitake mushrooms slow-cook for three hours until they surrender deep, earthy flavor into the broth. A splash of white wine vinegar adds the characteristic tang that makes kulajda distinctive, while fresh dill brightens everything with its grassy, anise-like warmth. The finished bowl has a velvety body that tastes richer than its 15 grams of fat suggest.

For GLP-1 users, soup is one of the most forgiving formats. The warm broth naturally encourages slow eating, the soft-poached eggs are gentle on a sensitive stomach, and the moderate portion feels complete rather than skimpy. Because the slow cooker does nearly all the work, this is a recipe you assemble in fifteen minutes before heading out, then finish with a quick egg poach when you're ready to eat.

Why This Works on GLP-1

Each serving provides 33 grams of protein from three complementary sources: eggs, cottage cheese, and cannellini beans. That matters because GLP-1 medications like Ozempic and Wegovy reduce overall appetite, which can lead to inadequate protein intake if meals aren't deliberately planned around it. Muscle preservation during weight loss depends on consistently hitting 25 to 40 grams of protein per meal, and this soup lands right in that range without requiring any meat at all.

The 7 grams of fiber per serving — mostly from the cannellini beans — supports the slower gastric transit that GLP-1 drugs already promote. Mushrooms contribute additional prebiotic compounds that feed beneficial gut bacteria, while the soup's liquid base keeps everything moving comfortably.

At 380 calories, one bowl provides enough energy for an active afternoon without the heaviness that comes with higher-fat lunches. The moderate carbohydrate content from potatoes and beans provides sustained energy, and the fat stays low enough that the soup sits easily even when appetite is suppressed.

Ingredients (serves )

For the slow cooker base:

  • 1 lb (450g) mixed mushrooms (cremini and shiitake), sliced
  • 1 can (15 oz / 425g) cannellini beans, drained and rinsed
  • 1 medium (150g) Yukon Gold potato, peeled and diced into ½-inch cubes
  • 1 small (80g) yellow onion, diced
  • 2 cloves garlic, minced
  • 2 cups (480ml) low-sodium chicken broth
  • 1 cup (240ml) water
  • 1 tablespoon (14g) unsalted butter
  • 1 tablespoon (8g) all-purpose flour
  • 2 bay leaves
  • ½ teaspoon caraway seeds
  • ½ teaspoon salt, plus more to taste
  • ¼ teaspoon freshly ground black pepper

For the egg finish:

  • 8 large eggs
  • 1 cup (226g) low-fat cottage cheese
  • ½ cup (120g) plain 2% Greek yogurt
  • 2 tablespoons white wine vinegar
  • ¼ cup (10g) fresh dill, chopped, plus extra for garnish

Instructions

Build the soup base:

  1. Melt the butter in a small skillet over medium heat. Add the flour and stir constantly for one minute to cook out the raw taste and create a light roux — this will thicken the soup without making it gluey.

  2. Place the sliced mushrooms, diced potato, cannellini beans, onion, and garlic in the slow cooker. Scrape the roux into the pot, then pour in the chicken broth and water. Add the bay leaves, caraway seeds, salt, and pepper. Stir everything together so the roux disperses evenly.

  3. Cover and cook on high for 3 hours, or on low for 5 to 6 hours. The soup is ready for the next step when the potatoes are completely tender and the mushrooms have darkened and released their liquid into a deep brown broth.

Blend in the cottage cheese:

  1. While the soup cooks, blend the cottage cheese in a food processor or blender until completely smooth, about 30 seconds. This step is essential — unblended cottage cheese will leave grainy curds in the soup instead of the silky texture you want.

  2. When the soup base is done, remove and discard the bay leaves. Stir the blended cottage cheese into the hot soup until fully incorporated. The broth will turn creamy and lighten to a warm tan color.

Poach the eggs:

  1. Use the back of a spoon to create four shallow wells in the surface of the soup, spacing them evenly apart. Crack two eggs side by side into each well. The hot soup base will begin to set the whites immediately.

  2. Cover the slow cooker and cook on high for 12 to 15 minutes. The whites should be fully set while the yolks stay soft and runny — they'll continue cooking for another minute after you remove the lid, so pull them slightly early if you prefer very runny yolks.

Finish and serve:

  1. While the eggs poach, stir the Greek yogurt and white wine vinegar together in a small bowl. Gently fold this mixture into the soup around (not over) the eggs. The vinegar provides the signature tang that defines the Czech original.

  2. Scatter the chopped dill over the surface. Ladle into bowls, making sure each serving gets two eggs, a generous scoop of mushrooms and beans, and plenty of the creamy broth.

Nutrition per Serving

Nutrient Amount (approx.)
Calories ~380 kcal
Protein ~33g
Fat ~15g
Carbohydrates ~30g
Fiber ~7g

Estimates based on low-fat cottage cheese, 2% Greek yogurt, and drained canned cannellini beans. Using full-fat dairy will increase calories and fat per serving.

Practical Notes

This soup stores and reheats beautifully — but the eggs don't. Refrigerate the soup base (before adding eggs) in airtight containers for up to four days. When you're ready for a bowl, reheat a portion on the stovetop until simmering, then poach fresh eggs directly in it. This way you get a perfectly runny yolk every time instead of a rubbery reheated one.

Caraway seeds are not optional here. They're a defining flavor of Bohemian cooking and they pair specifically with mushrooms and dill in a way that nothing else replicates. If you absolutely cannot find them, a pinch of cumin is the closest substitute — they're from the same botanical family — but the dish will taste more Middle Eastern than Central European.

Eat this soup slowly, especially in your first weeks on GLP-1 medication. The combination of warm broth, protein, and fiber is highly satiating, and it can take 15 to 20 minutes for your slowed gastric emptying to register fullness. Start with half a bowl, wait ten minutes, and assess before finishing the rest.

Swap the chicken broth for vegetable broth to make this fully vegetarian. The protein numbers barely change because the broth contributes less than a gram per serving. The mushrooms, eggs, cottage cheese, and beans are doing the heavy lifting.

Frozen sliced mushrooms work in a pinch. Add them to the slow cooker without thawing — they'll release extra liquid as they defrost, which is actually an advantage here since it deepens the broth. You may need to cook the base for an additional 30 minutes on high to compensate for the temperature drop.

Frequently Asked Questions

Can I make this in a regular pot instead of a slow cooker?
Yes, but the hands-off convenience is the whole point of this recipe. To adapt it, sauté the onion and garlic in the butter and flour, add the broth, mushrooms, potato, and beans, then simmer covered for 30 to 40 minutes until everything is tender. Stir in the cottage cheese, then poach the eggs. The flavor will be slightly less developed than the slow-cooked version because the mushrooms need long, gentle heat to fully break down.
What if I can't find shiitake mushrooms?
Use all cremini, or substitute oyster mushrooms for the shiitake portion. The shiitakes add a specific meaty depth, but cremini alone still make an excellent soup. Avoid portobello caps, which can turn the broth an unappetizing dark grey. Whatever you choose, slice them to a uniform ¼-inch thickness so they cook evenly over the long braise.
How long does the soup base keep in the fridge or freezer?
The egg-free soup base keeps refrigerated for up to four days and freezes well for up to three months. Thaw it overnight in the fridge, reheat until simmering, and poach fresh eggs right in the pot. Do not freeze the finished soup with eggs — the whites turn rubbery and the yolks become chalky. The cottage cheese can occasionally separate slightly after freezing, but a quick stir when reheating brings it back together.
I'm in the early weeks of Mounjaro and can barely eat a full cup. How do I adjust?
This recipe scales down gracefully. Reheat just half a portion of the broth base and poach a single egg in it — that gives you about 16 grams of protein in a very manageable volume. The warm broth is one of the easiest textures for suppressed appetites, and the soft poached egg requires minimal chewing. Sip the broth first, then eat the egg and solids as tolerated.
Can I use egg whites only to reduce the fat and calories?
You can, but you'll lose more than just the yolk's fat. Egg yolks contribute choline, vitamin D, and most of the egg's iron, plus the rich flavor that makes the poached egg the centerpiece of this dish. A better approach for cutting calories is to use one whole egg and two whites per serving — you keep the visual appeal and nutritional density of one yolk while dropping about 4 grams of fat. Crack the whole egg into the well first, then slide the whites alongside it.

This article provides general food and nutrition guidance only. It does not constitute medical advice. Always consult your healthcare provider regarding your GLP-1 medication and individual nutritional needs.