High-Protein Soup Recipes

Why High-Protein Soups Should Be in Your Meal Rotation

When it comes to staying full, supporting muscle recovery, and maintaining energy throughout the day, protein is king. And while most people turn to grilled meats or protein shakes, soups offer an underrated, cozy, and nutritious way to hit your protein goals.

Benefits of High-Protein Soup Recipes:

• Satiety: Keeps you fuller, longer—great for weight management.

• Nutrient-dense: Combine protein with fiber-rich vegetables and legumes.

• Meal-prep friendly: Stores well and flavors deepen over time.

• Balanced macros: Easy to pair with complex carbs and healthy fats.

• Versatile: Great for fitness plans, post-workout meals, or simply a wholesome dinner.

Whether you’re following a high-protein diet, trying to build muscle, or just want to avoid mid-afternoon crashes, these protein-packed soups are here to help.

---

Delicious High-Protein Soup Recipes to Try This Week

These recipes are all alcohol-free and pork-free—clean, wholesome comfort food for your body and mind.

---

Chicken and White Bean Protein Soup

Ingredients:

• 2 boneless, skinless chicken breasts

• 1 can white beans (cannellini or navy), rinsed

• 1 onion, diced

• 3 cloves garlic, minced

• 3 carrots, chopped

• 2 celery stalks, chopped

• 1 tsp dried thyme

• 1 tsp Italian seasoning

• 5 cups low-sodium chicken broth

• Salt and black pepper to taste

• 1 tbsp olive oil

• Optional: chopped spinach or kale for added nutrients

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onions, garlic, celery, and carrots. Sauté for 5–6 minutes until softened.

2. Add chicken breasts, beans, broth, and seasoning. Bring to a boil, then reduce to a simmer.

3. Cover and simmer for 25 minutes, or until chicken is cooked through.

4. Remove chicken, shred it with two forks, and return to the pot.

5. Add greens if using, stir, and cook for another 5 minutes.

6. Taste and adjust seasoning. Serve hot.

Protein Boost: ~35g protein per serving

---

Lentil and Quinoa Vegetable Soup

Ingredients:

• ¾ cup dried green lentils, rinsed

• ½ cup uncooked quinoa, rinsed

• 1 large zucchini, diced

• 2 carrots, diced

• 1 bell pepper, chopped

• 1 onion, chopped

• 3 cloves garlic, minced

• 1 can diced tomatoes (no salt added)

• 6 cups vegetable broth

• 1 tsp cumin

• ½ tsp smoked paprika

• Salt and pepper to taste

• Juice of ½ lemon (optional)

Instructions:

1. In a large soup pot, heat a splash of olive oil over medium heat. Add onion, garlic, and carrots. Sauté for 5 minutes.

2. Add zucchini, bell pepper, lentils, quinoa, tomatoes, spices, and broth.

3. Bring to a boil, then reduce to a simmer. Cover and cook for 30–35 minutes until lentils and quinoa are tender.

4. Stir in lemon juice, season to taste, and serve.

Protein Boost: ~22g protein per serving (lentils + quinoa combo = complete protein)

---

Spicy Black Bean and Chicken Soup

Ingredients:

• 2 boneless, skinless chicken thighs or breasts

• 2 cans black beans, rinsed

• 1 cup corn (fresh or frozen)

• 1 red bell pepper, diced

• 1 onion, diced

• 2 cloves garlic, minced

• 1 can diced tomatoes with green chilies

• 4 cups chicken broth

• 1 tsp cumin

• 1 tsp chili powder

• ½ tsp smoked paprika

• Salt and pepper

• 1 tbsp olive oil

Instructions:

1. Sauté onion and garlic in olive oil until translucent.

2. Add chicken, beans, corn, bell pepper, tomatoes, broth, and spices.

3. Bring to a boil, then simmer for 25–30 minutes.

4. Remove chicken, shred it, return to pot.

5. Simmer another 5 minutes, then serve hot with lime wedges or avocado slices.

Protein Boost: ~36g protein per serving

---

Creamy Tofu and Red Lentil Soup (Vegan)

Ingredients:

• 1 cup red lentils, rinsed

• 1 block extra firm tofu, pressed and cubed

• 1 carrot, chopped

• 1 zucchini, chopped

• 1 small sweet potato, diced

• 1 onion, diced

• 3 cloves garlic, minced

• 1 tsp ground turmeric

• 1 tsp curry powder

• ½ tsp cumin

• 5 cups vegetable broth

• ½ cup coconut milk

• Salt and pepper

Instructions:

1. Sauté onion, garlic, and spices in a large soup pot.

2. Add vegetables, lentils, tofu, and broth. Bring to a boil.

3. Reduce heat and simmer for 20–25 minutes until everything is tender.

4. Stir in coconut milk. Simmer 5 more minutes. Blend partially if you prefer a thicker texture.

Protein Boost: ~25g protein per serving (tofu + lentils)

---

Egg Drop Chicken Soup (High Protein, Low Carb)

Ingredients:

• 4 cups low-sodium chicken broth

• 2 eggs, beaten

• 1 chicken breast, cooked and shredded

• 1 cup baby spinach

• 1 tbsp low-sodium soy sauce or tamari

• 1 tsp ginger, grated

• 2 green onions, sliced

• Salt and pepper to taste

Instructions:

1. In a pot, bring broth and ginger to a simmer.

2. Slowly pour in beaten eggs while stirring the soup in a circular motion to create ribbons.

3. Add chicken and soy sauce. Simmer for 3–5 minutes.

4. Stir in spinach and green onions. Cook until wilted.

5. Season to taste and serve hot.

Protein Boost: ~28g protein per serving

---

High-Protein Soup Cooking Tips

Layer your protein:
Don’t just rely on meat — combine it with beans, legumes, grains, or eggs for a complete protein profile.

Add plant-based proteins:
Chickpeas, lentils, quinoa, tofu, and edamame are great vegetarian options.

Use broth as a base, not water:
Broth adds protein, flavor, and nutrients. Go for low-sodium options to control salt levels.

Shred, don’t dice:
Shredded chicken or tofu soaks up flavor better and distributes more evenly in soups.

Freeze in portions:
Use mason jars or freezer bags for individual servings. Perfect for meal prepping.

Boost flavor naturally:
Add herbs, spices, garlic, and citrus to enhance taste without extra calories.

---

Frequently Asked Questions (FAQs)

How much protein should I aim for in a soup serving?
Ideally, each serving should contain at least 20–30 grams of protein for a satisfying, muscle-supportive meal.

Are high-protein soups good for weight loss?
Yes! They keep you full longer, help reduce snacking, and support lean muscle retention while cutting calories.

Can I make high-protein soups vegetarian or vegan?
Absolutely. Use beans, lentils, quinoa, tofu, or plant-based meat alternatives to hit your protein targets.

Do these soups work for meal prep?
Yes. High-protein soups are great for making ahead, storing in the fridge for 4–5 days, or freezing for up to 3 months.

Can I add protein powder to soup?
Yes, but use unflavored, heat-stable protein powders (like pea protein or collagen) and add them after cooking to avoid clumping.

How do I thicken high-protein soups?
Use puréed beans, mashed lentils, Greek yogurt (if dairy is okay), or blend a portion of the soup for a thicker texture.

What are the best beans for protein?
Black beans, lentils, chickpeas, navy beans, and white beans are all excellent high-protein choices.

---

Sample High-Protein Soup Weekly Meal Plan

---

Final Thoughts

High-protein soup recipes are the ultimate balance of comfort and nutrition. Whether you’re hitting the gym, balancing macros, or simply craving a bowl of warmth that won’t leave you hungry an hour later, these soups deliver.

Packed with beans, chicken, tofu, and grains, they are flavorful, filling, and easy to make. The best part? You can batch-cook them for the week, freeze extras, and always have a protein-packed meal ready to go.

So grab your biggest pot, gather your favorite ingredients, and get ready to simmer up satisfaction — one spoonful at a time.