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GAPS Instant Soup Cups

GAPS Instant Soup Cups

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  • Author: Deanna Goshorn
  • Prep Time: 25 minutes
  • Total Time: 25 minutes
  • Yield: 1 soup cup 1x


A fun way to have ready made, customized GAPS lunches for the whole family!



Beef Pho Zoodle Soup Cup (makes 1)

  • 1/2 tsp grated ginger
  • 1 small star anise
  • sliced jalapeno to taste
  • 1 tsp sliced green onion
  • 2 tsp chopped cilantro
  • 2 tsp chopped basil
  • 1/3 cup zucchini spiral noodles
  • 1/2 cup cooked beef
  • 1/4 cup thinly sliced bell pepper
  • wedge of lime or lemon
  • optional: 1/4 tsp fish sauce, 1/2 tsp coconut aminos

Savory Chicken Zoodle Soup Cup (makes 1)

  • 1/2 cup cooked shredded chicken
  • 1/3 cup zucchini noodles
  • 1/3 cup thinly peeled or grated carrot (use a potato peeler, or use frozen carrots)
  • 1/4 cup frozen green peas
  • 1/8 tsp thyme
  • 1/8 tsp black pepper
  • optional: 1/4 teaspoon sea vegetables

Mexican Spice Soup Cup (Makes 1)

  • 1/4 cup thinly peeled carrots
  • 1/2 cup cooked chicken or beef
  • 1/4 cup frozen squash cubes, cooked white beans, or frozen cauliflower rice
  • 1/4 cup chopped avocado
  • 1 Tbs tomato sauce or paste
  • 1 clove garlic, minced
  • 1 tsp chopped green onion
  • 1 tsp chopped cilantro
  • 1/4 tsp ground cumin
  • jalapeno slices to taste
  • Wedge of lemon or lime
  • Optional: 1 tsp 24-hr GAPS Sour Cream

All cups need 12-16 oz of salted meat stock (chicken for the chicken cups, beef for the beef cups).  The meat stock can either be heated to a simmer at the time of using the cups, or brought in a separate thermos (make sure it’s piping hot and rinse the thermos with hot or boiling water before putting the hot stock in).

For recipes to make meat stock, see this article.



  1. Get out pint or quart sized mason jars and lids.  Wide mouth jars are a bit easier to work with.
  2. If making cups with the whole family, put all the ingredient options in little bowls for family members to choose from in customizing their cup.
  3. Layer each ingredient in the jars. Put the lid on.
  4. Store jars in the refrigerator until ready to use (up to 5 days).
  5. If you want your soup to be very hot, rather than just warm, use a larger size jar and only fill about 1/3 with ingredients. It will be a bit more stock-ful than the other soups, but a great way to get your meat stock in! Or, on the day you want to eat the soup, dump the cup into a saucepan with the stock in the morning and bring to a simmer.  Then pour into a good thermos that has been rinsed with hot water.


  • Use dehydrated, frozen, sauteed, or par-boiled veggies if you or your guts prefer them to be well-cooked rather than more firm.
  • Use a coozy or the top of a wool sock to keep your soup warm.
  • You could also make these in a food flask such as Hydroflask.
  • Goes well with GAPS sides such as Nutbutter Bread, Cardamom Currant Muffins, hard boiled eggs, 24-Hr GAPS Yogurt with berries or honey, and fermented veggies.
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