A warm bowl of soup has a special allure, especially when it is full of nutrients. Whether it’s a cold winter day or you just want an easy, healthy meal, high protein soup recipes are like a cozy hug. Imagine walking into your home smelling a delicious pot of soup after a tiring day. It promises health and happiness with every bite.
Our fast lives often mean we choose quick meals over nutritious ones. But what if you didn’t have to choose? Our protein-packed soup ideas fit into your busy life, needing only 20 minutes to prepare. You have tasty options like creamy buffalo chicken and lush vegan choices. Each recipe delivers at least 15 grams of protein per serving.
Healthy high protein soups are not just recipes, they’re a way to care for yourself without losing out on taste or time. Each recipe mixes textures and flavors that delight. They combine the richness of chicken, the freshness of vegetables, and bold international tastes. Let these soups be part of your path to a healthier, happier life.
Our recipes cater to everyone. Whether you love the Mediterranean diet, prefer vegan, or crave a hearty broth, we’ve got you covered. Our dishes range from quick pressure-cooked to slow-simmered. They perfectly balance convenience with nutrition. So, pick up your ladle and explore these high protein soups. Turn everyday meals into special wellness moments.
Introduction to High Protein Soups
High protein soups are key for a well-rounded diet. They provide the nutrients you need for energy and health. Delicious protein soup recipes are a great choice for keeping hunger away longer. They also help control blood sugar and are perfect for meal planning or quick dinners.
Easy high protein soup recipes are valued for their flexibility and health benefits. For example, there are 36 high-protein, low-calorie soups great for lunch, like Lemon Chicken Orzo Soup with Kale and Cuban Black Bean Soup. Each bowl is loaded with at least 15 grams of protein.
Soups such as the Tuscan White Bean Soup are tasty and fit many diets. They’re good for vegans and those avoiding gluten. Ingredients like turmeric and shiitake mushrooms add anti-inflammatory benefits, ideal for recovery times. The importance of eating wholesome soups, before and after surgery, is immense.
Let’s examine the nutrient facts of some common delicious protein soup recipe ingredients:
| Ingredient | Protein Content (per cup, cooked) |
|---|---|
| Edamame | 18.4 grams |
| Lentils | 17.9 grams |
| Chickpeas | 21.3 grams (per 100 grams dried) |
| Quinoa | 8.14 grams |
| Wild Rice | 6.54 grams |
Easy high protein soup recipes offer more than a protein boost. They are about healing and enjoying a comforting meal. Trying different recipes ensures you get the right nutrients and enjoy your food.
Chicken-Based High Protein Soups
Chicken-based soups are known for comfort and rich protein. These recipes offer delicious, nourishing high protein soups. Easy to prepare, they’re perfect for any meal.
Creamy Buffalo Chicken Soup
The Creamy Buffalo Chicken Soup mixes buffalo sauce’s bold flavors with creamy texture. It’s hearty and fills you up, making it one of the top high protein soups. It’s ideal for those who enjoy spicy, homemade soups.
Green Chili Chicken Butternut Squash Soup
This soup mixes the spice of green chili with sweet butternut squash. Its vibrant flavors and nutritional benefits make it a top comfort food. It’s perfect for a cozy dinner, embodying homemade high protein soups.
Chicken Tortilla Soup
Chicken Tortilla Soup bursts with flavors inspired by Mexican cuisine. Tender chicken, tortilla strips, and rich broth make it a high protein standout. It’s a delightful homemade soup choice.
Healthy Italian Wedding Soup
The Healthy Italian Wedding Soup blends lean chicken, kale, quinoa, and savory broth. It’s tasty and supports a healthy diet. This soup shows how homemade can be both nutritious and flavorful.
| Soup Name | Protein Content (g) | Calories |
|---|---|---|
| Creamy Buffalo Chicken Soup | 25 | 300 |
| Green Chili Chicken Butternut Squash Soup | 28 | 320 |
| Chicken Tortilla Soup | 27 | 310 |
| Healthy Italian Wedding Soup | 26 | 295 |
Turkey-Based High Protein Soups
Turkey-based soups are a great pick for a filling meal. They’re high in protein. A good choice is Turkey Kale Soup. It packs about 20 grams of protein and only 450 calories each serving. The ground turkey used in it contains 27 grams of protein per 100 grams. Plus, it’s low in fats. You can add white beans or lima beans for an extra 8-10 grams of protein per 100 grams. And if you want even more protein, try chickpeas or azuki beans. They add about 20 grams per 100 grams.
When making your turkey soup, go for less sodium options. Use reduced sodium canned beans and tomatoes. It’s best to choose organic, especially for root veggies and tomatoes. This is to ensure better quality and ethical animal treatment. Also, seasoning with herbs and spices cuts down on fat. And remember, olive oil is a healthier fat choice if used in small amounts.
Meal prepping these soups is smart for busy people. Making a large batch in a 6-quart pot can last several days. This means you can have nutritious meals ready without much effort. And, you can store your soup in the fridge for 3-4 days or freeze it for 2-3 months.
| Ingredient | Protein Content (per 100 grams) | Additional Notes |
|---|---|---|
| Ground Turkey | 27 grams | Low in fats |
| White Beans/Lima Beans | 8-10 grams | Excellent fiber source |
| Chickpeas/Azuki Beans | 20 grams | High protein alternative |
| Kale | 4 grams | Rich in vitamins and minerals |
| Low-Sodium Broth | 1 gram | Reduces overall sodium intake |
To make your soup meal complete, add complex carbs. Think wild brown rice or whole-grain bread. This makes the meal more satisfying and nutritious. Also, aim to keep your sodium intake under 1,500 mg daily. This helps in managing weight and staying healthy. Turkey-based soups aren’t just tasty. They’re also versatile and a smart option for anyone wanting a nutrient-packed diet.
Beef and Bison High Protein Soups
Enjoying a hearty soup with beef or bison is a great way to get quality protein. These meats make soups rich and tasty. They’re also full of essential nutrients. They keep you warm and full in the colder months.
The high protein taco soup is a top pick. It has 18 grams of protein and just 210 calories per serving. It’s perfect for those looking for tasty, high protein soups. You can make it with 96% lean ground beef, or use turkey or chicken instead.
This taco soup is full of tasty canned ingredients. It has pinto beans, black beans, corn, stewed tomatoes, and tomatoes with green chiles. Adding frozen veggies like onions, peppers, cauliflower, and broccoli boosts its nutrients.
Creamy additions like fat-free cream cheese or reduced-fat sour cream make the soup rich and flavorful. For toppings, consider fat-free Greek yogurt, baked tortilla chips, avocado, cheese, salsa, hot sauce, fresh pico, cilantro, or jalapeño. They let you customize each serving.
| Nutritional Information (per serving) | High Protein Taco Soup | Bison Vegetable Soup |
|---|---|---|
| Calories | 260 kcal | 181 kcal |
| Protein | 24g | 20.6g |
| Fat | 4g | 1.7g |
| Carbohydrates | 30g | 21.3g |
| Fiber | 6g | 4.9g |
| Preparation Time | 55 minutes | 55 minutes |
| Servings | 12 servings | 8 servings |
| Average Star Rating | N/A | 4.04 stars |
The Bison Vegetable Soup is another great choice for high protein. It has a balanced mix of nutrients with 181 kcal and 20.6 grams of protein per serving. It’s well-liked, with a 4.04 star rating. Adding these high protein soups to your diet is a smart way to enjoy flavor and nutrition.
Delicious Seafood Soups for a Protein Boost
Seafood soups are a great choice for anyone wanting a light but protein-rich meal. They are not as heavy as meat soups but still pack a protein punch. Here are three tasty choices:
Creamy Fish and Clam Chowder
This dish mixes clams and cod in a creamy sauce, creating a protein-packed seafood soup. It has more than 35 grams of protein per serving. It takes 40 minutes to prepare, combining quickness and nutrition.
Mediterranean Shrimp Soup
This shrimp soup is full of Mediterranean tastes, thanks to its herbs and spices. With 51.5 grams of protein in each serving, it stands out in protein-rich recipes. Its ingredients are fresh and tasty, offering both flavor and nutrition.
Shrimp Corn Chowder with Bacon
The Shrimp Corn Chowder with Bacon adds smoky bacon for a new flavor. Each bowl has 374 calories, 15g of carbs, and 51.5g of protein. It’s tasty and satisfying, perfect for a filling meal.
Vegetarian High Protein Soup Ideas
If you’re searching for hearty and nutritious meals, vegetarian high protein soup recipes are perfect. They’re a tasty way to get protein from veggies, beans, legumes, and spices. Great for quick dinners or meal-prepping for the week, these soups won’t disappoint.
Most of these soups use pantry staples like beans, lentils, tofu, chickpeas, and various veggies. Ingredients like zucchini, spinach, and cauliflower not only boost protein but also fiber and nutrients. This makes your meals both filling and healthy.
- Prep time: 10 minutes
- Cook time: 20 minutes
- Total time: 30 minutes
What’s great about these recipes is their adaptability. You can use the Instant Pot, slow cooker, or stovetop to fit your schedule. They often come with tips for variations, so you can change them up to suit your tastes and needs.
| Recipe | Calories (kcal) | Carbohydrates (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| Lentil-Vegetable Soup | 431 | 53 | 19 | 14 | 19 |
| Tofu and Spinach Soup | 350 | 45 | 18 | 12 | 15 |
| Chickpea and Tomato Stew | 300 | 40 | 15 | 10 | 12 |
For lovers of global cuisines, there are plenty of options. Enjoy soups with flavors from Italy, Sichuan, or the Mediterranean. They come with tips for toppings like cheese, sour cream, avocado, and herbs. This makes them not just tasty but also fun to customize.
Each soup provides at least 15 grams of protein per serving. They’re great for boosting your protein intake. You’ll find nutritional info, storage, and freezing tips. These soups are nutritious, convenient, and full of flavor. They’re bound to be favorites in your kitchen.
Vegan High Protein Soups to Try
Looking for tasty and healthy vegan soups? You’re in luck! There’s a wide range of high protein soups that are both delicious and good for you. They mainly use plants like beans, veggies, and legumes. These foods give you lots of protein without any animal products. Let’s dive into some great options for a well-rounded meal.
Super Greens and Beans Soup is a top pick. It’s not just full of protein but also fiber. This makes it a very wholesome and filling choice. The soup is packed with veggies including broccoli, courgette, and green peppers, to name a few. Fresh herbs, butterbeans, peas, and other tasty ingredients make it super flavorful. It’s creamy, yet chunky, thanks to a smart prep method.
The Lentil Vegetable Soup has 19g of protein in each serving. It’s great for anyone wanting more protein while staying vegan. Want something spicy? The Spicy Chorizo & Potato Soup has 25g of protein and will delight your taste buds.
If you like mushrooms, try the Mushroom Soup without Cream. It offers 17g of protein per bowl. The Black Bean Soup is another excellent choice, with 18g of protein and lots of fiber.
For fans of Asian dishes, Vegan Ramen with Tofu and Vegetables is perfect. With 23g of protein, it’s both comforting and filling.
Here’s a table showing the protein and calorie content of these vegan high protein soups:
| Soup Name | Protein (g) | Calories (kcal) |
|---|---|---|
| Lentil Vegetable Soup | 19 | 438 |
| Spicy Chorizo & Potato Soup | 25 | 430 |
| Mushroom Soup without Cream | 17 | 451 |
| Black Bean Soup | 18 | 374 |
| Broccoli and Pea Soup | 18 | 374 |
| Vegan Ramen with Tofu and Vegetables | 23 | 493 |
| Lentil Soup with Pasta | 21.5 | 509 |
| Vietnamese Noodle Soup with Crispy Tofu | Not specified | Not specified |
| Easy Red Lentil Dahl | 24 | 327 |
| The Best Chili Sin Carne | 32 | 502 |
High Protein Soup Recipes for Meal Prep
Meal prepping high protein soups saves time and promotes healthy eating all week. Here are three fantastic recipes. Each offers a hearty, nutritious meal, ideal for those wanting more protein in their diets.
Slow-Cooker Chicken Noodle Soup
This homemade soup is a comforting classic, perfect for meal prep. Slow cooking makes the chicken tender. It also fills the broth with deep flavors.
- Calories: 298
- Protein: approximately 20g per serving
- Carbs: 26g per serving
Lentil-Vegetable Soup with Parmesan
Lentil-Vegetable Soup with Parmesan is a thick and tasty meal. Lentils, fresh veggies, and a touch of Parmesan make this soup protein-rich. It’s both nourishing and delightful.
- Calories: 224
- Protein: 26.5g per serving
- Carbs: 22g per serving
Instant Pot Lentil Soup
Instant Pot Lentil Soup is quick for meal prep. It’s protein-rich and full of flavor. A satisfying choice for homemade high protein soup.
- Calories: Approximately 469
- Protein: 29g per serving
- Carbs: 49g per serving
Protein-Packed Soup Ideas for Busy Weeknights
For those evenings when you are short on time but need good nutrition, try these protein-packed soup ideas. They are quick to prepare, making them perfect for a busy night. You can choose from filling bean stews to simple vegetable purees. This way, you get enough protein without spending too much time cooking.
- Chicken Tomato Soup: Filled with lean chicken and fresh tomatoes, this soup is flavorful and protein-rich.
- Creamy Buffalo Chicken Soup: This soup is creamy and tangy, combining buffalo sauce with lots of chicken.
- Easy Chicken Fajita Soup: It’s a speedy high-protein dish with tasty chicken and colorful bell peppers.
- Cheesy Chicken Soup: For cheese fans, this soup blends cheese and chicken for a nutritious boost.
Adding protein to your meals helps keep your energy levels stable. It slows down how fast your body absorbs carbs and helps you feel full longer. Include chicken, turkey, beef, seafood, lentils, or beans in your soups for good nutrition. These soups are also great for meal prep. You can make them ahead, store them in airtight containers, and enjoy all week.
- Chicken Tomato Soup: It takes 35 minutes to make.
- Creamy Buffalo Chicken Soup: Ready in 40 minutes.
- Easy Chicken Fajita Soup: Prep time is 30 minutes.
- Cheesy Chicken Soup: Prep time is 45 minutes.
Whether you prefer an instant pot, crockpot, or stovetop, there’s a method that fits your schedule and preference. Soups are great for nutrition; they hydrate, fill you up, and give you important vitamins and minerals.
| Soup Type | Protein Source | Cooking Method |
|---|---|---|
| Chicken Tomato Soup | Chicken, Tomatoes | Stovetop |
| Creamy Buffalo Chicken Soup | Chicken, Cream | Instant Pot |
| Easy Chicken Fajita Soup | Chicken, Bell Peppers | Crockpot |
| Cheesy Chicken Soup | Chicken, Cheese | Stovetop |
Low Carb High Protein Soup Recipes
Enjoy tasty meals while keeping carbs low with our soups. We’ve picked three delicious and healthy soups for any low-carb, high-protein diet.
Cauliflower Soup
This Cauliflower Soup is tasty and full of nutrients. It’s made from roasted cauliflower, garlic, and thyme. It’s a great choice for a comforting meal.
- Ingredients: Roasted cauliflower, garlic, onion, chicken broth, thyme, salt, and pepper.
- Cooking Method: Slow cooker or stovetop.
- Protein Content: 20 grams per serving.
- Carbohydrates: 6 grams per serving.
Chicken Pot Pie Soup
This Chicken Pot Pie Soup is a creative twist on a classic. It has tender chicken, various vegetables, and a tasty broth. A wonderful low carb and high protein choice.
- Ingredients: Chicken thighs, carrots, celery, onions, garlic, peas, chicken broth, and heavy cream.
- Cooking Method: Instant Pot or stovetop.
- Protein Content: 29 grams per serving.
- Carbohydrates: 7 grams per serving.
Smoky Black Bean and Quinoa Soup
The Smoky Black Bean and Quinoa Soup is both hearty and delicious. It blends black beans and quinoa. This soup is a flavorful low carb high protein option.
- Ingredients: Black beans, quinoa, smoked paprika, tomatoes, bell peppers, onions, garlic, and vegetable broth.
- Cooking Method: Stovetop or slow cooker.
- Protein Content: 15 grams per serving.
- Carbohydrates: 14 grams per serving.
Conclusion
This collection of 20 high protein soup recipes offers a wide range. Choices like Creamy Buffalo Chicken Soup and Lentil-Vegetable Soup with Parmesan cater to different tastes. You won’t have to choose between taste and health with these recipes.
These soups are made for any situation. They are perfect for meal prep or a quick dinner. With recipes like the Instant Pot 15 Bean Soup and Chicken and White Bean Chili, you get nutrition and convenience.
Trying out these high protein soups might lead you to new favorites. They include seafood, meat, and vegetarian options. Add these soups to your cooking list to make every meal healthier.
