On queasy days, a full plate can feel like too much. A warm mug of broth may feel easier. Plain broth has little protein, though. These 4 ideas add protein with simple foods: gelatin, egg, chicken, or tofu. Each one is ready in under 10 minutes.
If nausea is frequent or does not go away, talk to your doctor. Broth is food, not a treatment.
Serving size: 1 mug or 1 small bowl, each made with 1 cup (240 ml) of broth. Each idea makes 1 serving.
Why This Works on GLP-1
- Warm and mild. Broth has a simple flavor. It may be easier to sip than solid food on some days.
- Small volume. Each serving is about 1 to 1 1/2 cups (240 to 360 ml). You can sip it slowly.
- Low in fat. Every idea has 5 g of fat or less.
- Protein you can add. Gelatin, egg, chicken, or tofu give 9 to 21 g of protein per serving.
Choosing Your Broth
Look for low-sodium chicken bone broth or reduced-sodium chicken broth. Both are sold in cartons in most US grocery stores. Bone broth often has more protein, about 8 to 10 g per cup on many labels. Regular broth has about 1 to 3 g. Our numbers use reduced-sodium chicken broth, so bone broth will give you more protein.
1. Sipping Broth With Gelatin
Serving: 1 mug. Per serving: 40 calories, 9.3 g protein.
- 1 cup low-sodium chicken broth or bone broth (240 ml)
- 1 envelope unflavored gelatin (1/4 oz / 7 g, about 2 1/4 tsp)
- Pour the broth into a small saucepan. Sprinkle the gelatin on top and let it sit for 1 minute.
- Warm over medium heat, stirring, until the gelatin dissolves. Do not boil.
- Pour into a mug and sip slowly.
2. Egg Drop Broth
Serving: 1 mug. Per serving: 88 calories, 9.6 g protein.
- 1 cup low-sodium chicken broth or bone broth (240 ml)
- 1 large egg (50 g), beaten
- 1 thinly sliced green onion, optional
- Bring the broth to a gentle simmer in a small saucepan.
- Stir the broth in a slow circle. Pour in the beaten egg in a thin stream.
- Let it set for 30 seconds, then stir gently. The egg forms soft ribbons.
- Pour into a mug. Add the green onion if you like.
3. Broth With Shredded Chicken
Serving: 1 small bowl. Per serving: 111 calories, 20.9 g protein.
- 1 cup low-sodium chicken broth or bone broth (240 ml)
- 1/3 cup shredded cooked chicken breast (2 oz / 57 g)
- A pinch of dried parsley, optional
- Heat the broth in a small saucepan until steaming.
- Add the chicken and warm for 1 to 2 minutes.
- Pour into a small bowl. Eat with a spoon.
Leftover roast chicken or a store rotisserie chicken works well. Use the breast meat and remove the skin.
4. Broth With Soft Tofu
Serving: 1 small bowl. Per serving: 69 calories, 9.4 g protein.
- 1 cup low-sodium chicken broth or vegetable broth (240 ml)
- 1/3 cup soft tofu, cut in small cubes (3 oz / 85 g)
- A few drops of low-sodium soy sauce, optional
- Heat the broth until steaming.
- Slide in the tofu cubes. Warm for 2 minutes without stirring hard, so they keep their shape.
- Pour into a small bowl.
Nutrition Per Serving
| Idea | Calories | Protein | Carbs | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|
| Broth + gelatin | 40 | 9.3 g | 0.9 g | 0 g | 0 g | 568 mg |
| Egg drop broth | 88 | 9.6 g | 1.3 g | 4.8 g | 0 g | 625 mg |
| Broth + chicken | 111 | 20.9 g | 0.9 g | 2.0 g | 0 g | 597 mg |
| Broth + soft tofu | 69 | 9.4 g | 1.9 g | 3.1 g | 0.2 g | 561 mg |
Values are calculated from USDA FoodData Central (SR Legacy) using reduced-sodium chicken broth. Optional toppings are not included. Bone broth will add protein. Brands vary, so check your labels.
Sodium: each serving has about 560 to 630 mg of sodium. That is about a quarter of the 2,300 mg daily limit in the US Dietary Guidelines. To lower it, choose a no-salt-added broth or mix the broth half and half with water.
Tips
Storage
Keep opened broth cartons in the fridge for 4 to 5 days. Keep leftover chicken broth bowls covered in the fridge for up to 3 days.
Meal prep
Shred 1 cooked chicken breast and keep it in a covered container. Keep gelatin envelopes and a carton of broth on hand. On a queasy day, a warm mug takes about 5 minutes.
How to sip on queasy days
- Start with a few sips. Wait a few minutes before more.
- Try it warm, not hot.
- If smells bother you, let the mug cool a little first.
- Stop when you feel full.
When you feel ready for something cold and sweet, try our Easy Cottage Cheese Protein Pudding. For more ideas and a simple plate guide, see our GLP-1 friendly recipes guide.
FAQ
Does bone broth help with nausea on GLP-1 medication?
Broth does not treat nausea. Some people find a warm, mild mug easier to sip on queasy days. If nausea is frequent or severe, talk to your doctor.
How can I add protein to broth?
Stir in unflavored gelatin, a beaten egg, shredded chicken, or soft tofu. In our numbers, shredded chicken adds the most, for 20.9 g of protein per bowl.
Is broth high in sodium?
It can be. Each idea here has about 560 to 630 mg of sodium with reduced-sodium broth. A no-salt-added broth or half water lowers it.
This content is for informational purposes only and is not medical advice. Talk to your doctor or a registered dietitian about your nutrition while on GLP-1 medication.
