27 of the best healthy high-protein soup recipes! From chicken, beef, vegetarian, and more, these soups make a comforting and easy meal perfect for lunch, dinner, or meal prep.
Is there anything better than a hot bowl of soup on a chilly day? Not much in my opinion! And with so many different kinds of soups, the options are endless.
Sometimes soups can get a bad rap though – not filling, too much sodium, or just plain boring. But when made right, a good soup will not disappoint in taste, satiety, and nutrition.
Soups can be a nutrient-dense meal and a great addition to a healthy diet. They can be full of protein, fiber, healthy fats, veggies, and micronutrients. And since soup is a liquid, it is a hydrating and filling food. It can also be easier to digest than raw foods.
With those factors in mind, we are sharing 27 healthy high protein soup recipes to help inspire you. Broken down by chicken, turkey, beef, seafood, vegetarian, and vegan, you are sure to find some you love!
Why you’ll love these high protein soup recipes
- comforting and cozy – perfect for the cooler months, or warmer months if you don’t mind!
- very customizable – swap out an ingredient or two depending on what you have on hand or what you like.
- a healthy meal option – soups can be full of protein, vegetables, carbs, and healthy fats, making them a complete and well-balanced meal.
- great for meal prep – perfect to make at the beginning of the week and enjoy throughout the week. They can also be frozen to be reheated at another time.
- leftovers – they usually make a lot and we usually have leftovers for easy meals the following days.
Is soup healthy?
Soup can be a nutrient-dense meal and a great addition to a healthy diet. A good soup will have protein, veggies that add vitamins, minerals, and fiber and help fill you up, and some healthy fats for a well-balanced meal. And since soup is a liquid, it is a hydrating and filling food.
The one thing to be mindful of when consuming soups is they can contain a lot of salt and sometimes added sugar and preservatives, especially when having canned soups. When making soup at home, you can control the ingredients to make it a nutrient-dense meal.
Does soup contain protein?
Depending on the kind of soup you are eating, soup can contain protein. Look for ones with meat, seafood, beans, or legumes for plenty of protein and the addition of lots of veggies for micronutrients. With both of these, soup can be a healthy and hearty meal that will keep you full for hours.
How to add protein to soup
Protein is essential to have at every meal. It is the building blocks for our tissues, organs, nerves, and muscles…(provides structure and function), helps with blood sugar balance (having stable energy) by slowing down the absorption of carbs, and digests slowly and helps with feeling full to name a few.
But without protein (and healthy fats), soups can feel pretty unfulfilling and leave us hungry an hour or two later.
Here are some ways to add protein to soups:
- chicken – chicken breasts or chicken thighs, ground chicken, or shredded chicken/rotisserie chicken to pack a high-protein punch.
- turkey – ground turkey or leftovers from holiday meals!
- beef – ground sirloin, ground bison, beef cubes
- sausage – pork, turkey, or chicken sausage
- seafood – shrimp, salmon, scallops, crab, or white fish
- eggs – not super common, but scrambled like in egg drop soup can add a boost.
- bone broth (homemade or store-bought) – use bone broth instead of stock for 10 grams of protein per cup.
- tofu
- lentils
- quinoa
- beans and legumes – kidney beans, chickpeas, black beans, white beans, etc.
- dairy – adding milk or cream to help thicken soups and make them creamy. Greek yogurt is also great as a garnish on soup for a little protein.
- cheese – sprinkle some on top or stir some in.
Our daily protein intake should be tailored to our physiological needs, goals, activity, satiety levels, and digestion status.
How long does soup last in the fridge?
Leftover soup will last 4-5 days in the refrigerator in an airtight container. Reheat it on the stove or microwave when you are ready to eat.
Can you freeze soup?
Soup is a great recipe to freeze as it usually makes a lot! Freeze in a large container or individual servings. Leave enough room at the top as the liquid expands when frozen. It should last up to 3 months in the freezer. To defrost, place in the fridge for 1-2 days and then reheat in a pot on the stove.
What goes well with soup?
- sandwich – a good option for a lighter soup.
- crackers or chips
- bread – perfect for dipping and soaking up the broth.
- salad – soup and salad make the perfect combo.
High protein chicken soup recipes
Chicken tomato soup tastes like childhood but in a grown-up way. Homemade creamy tomato soup is loaded with shredded chicken, veggies, and an optional addition of pasta to make it a complete meal. It makes a comforting and healthy tomato soup recipe that’s made in one pot and ready in 45 minutes.
Creamy buffalo chicken soup will be your new favorite healthy chicken soup recipe. It’s hearty and comforting, full of protein, and thickened without any dairy or flour. Made in one pot on the stove and ready in 45 minutes. Gluten-free, dairy-free, paleo, and Whole30 approved!
Easy chicken fajita soup takes all your favorite ingredients for chicken fajitas and packs them into a delicious and healthy soup. Made in one pot and loaded with chicken, beans, rice, bell peppers, onions, and taco seasoning, and then topped with your favorite toppings. It’s hearty and comforting and makes an easy weeknight dinner or meal prep soup.
Creamy chicken mushroom soup is an easy and healthy soup recipe. It’s ready in 35 minutes, packed with protein and veggies, and given a super creamy consistency thanks to blended coconut milk and mushrooms.
Green chili chicken butternut squash soup is packed with protein, veggies, and wonderful flavors. This cozy, fall-inspired green chile chicken soup comes together in one pot and is perfect for a cold night. Add an extra boost of protein or spice if you’d like!
Chicken tortilla soup is the perfect easy weeknight dinner. Full of shredded chicken, corn, beans, and homemade tortilla chips, this soup is a meal in itself. It’s comforting, hearty, and filling.
Healthy Italian wedding soup made with tender chicken meatballs, quinoa, kale, and cannellini beans. This lightened-up Italian wedding soup gets an extra punch of flavor from lemon juice and lots of pesto, making it a cozy and comforting soup, but also a fresh easy weeknight dinner all at once!
High protein beef soup recipes
Easy beef vegetable soup can be made in your instant pot, crock pot, or on the stovetop for an easy healthy dinner loaded with vegetables and protein.
Bison chili is hearty and comforting and made with ground buffalo or ground beef, butternut squash, veggies, and warming spices making an easy and delicious healthy chili recipe that’s ready in 45 minutes. Make it for meal prep or an easy weeknight dinner. Paleo, Whole30, gluten-free, and dairy-free.
Hearty hamburger soup is easy, healthy, and ready in just 30 minutes! It’s a simple meal loaded with ground beef, potatoes, and vegetables in a delicious beef broth.
Stuffed pepper soup is a hearty meal loaded with ground beef, onions, rice, and bell peppers in a tomato-based broth. It tastes just like classic stuffed peppers but without all the work!
High protein turkey soup recipes
Leftover turkey soup is a great way to use up cooked turkey or chicken. Packed with veggies and butternut squash for a comforting and healthy turkey soup recipe ready in 45 minutes. Gluten-free and high protein.
Instant pot turkey chili is a quick, hearty meal that’s so easy to make. Packed with protein and veggies, tons of flavor, and the perfect amount of spice, it makes a tasty and filling healthy dinner for busy nights or meal prep.
Turkey taco soup is packed with lean protein, fresh veggies, and plenty of flavorful spices. It’s incredibly easy to make and the perfect recipe to make for a quick weeknight meal.
Turkey noodle soup is simple but delicious and perfect year-round. Made in one pan and ready in 35 minutes.
High protein soup with seafood
Mediterranean shrimp soup with vegetables, aromatics, and fresh herbs, including parsley and dill! Fresh lemon juice is the perfect finishing touch to this flavor-packed shrimp soup.
Shrimp corn chowder with bacon makes a creamy, one-pot meal that’s quick and easy to make! Smoky, sweet, and loaded with juicy shrimp, golden corn, and bacon.
Caldo de camaron, or Mexican shrimp soup, is filled with layers of flavor made from a homemade shrimp broth, toasted chile sauce, juicy fresh shrimp, and vegetables like carrots and potatoes. Pair it with homemade corn tortillas for a warm and satisfying Mexican meal.
Salmon chowder is made with fresh salmon, salty bacon, and hearty potatoes with a creamy broth. It makes the ultimate comfort food.
High protein vegetarian soup recipes
Healthy broccoli soup is a delicious, cozy meal. Easy to make in the instant pot, crockpot, or on the stove – this broccoli cheddar soup is a must-make! Gluten-free and easily made dairy-free, this creamy soup is seriously yummy!
One pot vegetarian lasagna soup with sautéed veggies, white beans, and herbed ricotta. Made in 1 pot, freezer-friendly, and filled with wholesome ingredients.
15 bean soup is a vegetarian bean soup everyone will love! Vegan, high protein, tasty & easily made in the slow cooker, instant pot, or on the stove. So hearty, filling, and easy to make!
The best vegetarian chili recipe you’ll ever make! You won’t believe there isn’t any meat in this delicious, easy vegetarian chili made with two kinds of beans, veggies, tender sweet potato, and sweet corn. Perfectly spiced, thick and hearty, and easy to make on the stovetop or in your slow cooker!
High protein vegan soup recipes
Coconut curry lentil soup has veggies, lentils, coconut milk, and curry spices for a flavor-packed vegan lentil soup recipe. It comes together in one pan in 35 minutes to make a healthy well-balanced meal. It’s gluten-free, dairy-free, and vegan.
Spicy black bean soup is an easy recipe to make with canned beans. Thanks to some basic aromatics and Cuban spices, it’s incredibly flavorful and delicious. This soup is naturally vegan, vegetarian, and gluten-free. The recipe yields quite a bit (6 to 8 servings) – easily half the recipe, or you can freeze the leftovers.
Vegan broccoli cheese soup made with broccoli, onion, coconut milk, cashews, nutritional yeast, and vegetable broth for a comforting and healthy dairy-free soup. Only 25 minutes for an easy weeknight meal, appetizer, or side dish.
One-pot vegan tortilla soup is made with red lentils, black beans, fire-roasted tomatoes, corn, and lots of fresh spices! It’s incredibly easy to make and the perfect hearty soup for a chilly day.
And if you love quick and easy meals and want to learn how to build a balanced plate, check out our FREE How to Build a Balanced Plate Guide!
Dan says
Love soup during the cold weather .can’t wait to try some of these
Kelly says
Hope you enjoy them!