12 Mouth-Wateringly Delicious High Protein Soup Recipes
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Last Updated on 10/19/2024 by Nell Marie
As the weather starts to cool down and those crisp autumn days turn into chilly winter nights, there’s nothing more comforting than a warm, hearty bowl of soup.
But why settle for just any soup when you can enjoy something both delicious and packed with protein?
Whether you’re looking to fuel up after a workout, stay full longer, or just cozy up with a healthy meal, high-protein soups are the perfect solution.
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In this article, we’ve rounded up 12 high-protein soups that are ideal for keeping you warm and satisfied all season long.
From classic chicken soups to plant-based options, these recipes are not only tasty but also packed with the nutrients you need to stay energized.
So, grab your favorite bowl and get ready to dive into these comforting, protein-packed creations!
High Protein Soup FAQ
1. What makes a soup high in protein?
A soup is considered high in protein when it contains ingredients that are rich in protein, such as lean meats (chicken, turkey, beef), legumes (beans, lentils), tofu, eggs, or protein-rich grains like quinoa. These ingredients contribute to a higher protein content per serving, helping to meet daily protein needs.
2. How much protein should be in a high-protein soup?
A high-protein soup generally contains at least 10-20 grams of protein per serving. However, this can vary depending on dietary needs. For a more substantial meal, soups with 20-30 grams of protein per serving can provide the right balance for people who need a higher intake, such as athletes or those on specific fitness plans.
3. Are high-protein soups good for weight loss?
Yes, high-protein soups can be beneficial for weight loss. Protein helps to keep you full and satisfied, reducing hunger and preventing overeating. By incorporating lean protein sources like chicken or plant-based proteins like lentils, soups can provide a nutrient-dense, lower-calorie option for meals.
4. Can you make vegetarian or vegan high-protein soups?
Absolutely! Vegan and vegetarian high-protein soups can be made using plant-based proteins like lentils, chickpeas, black beans, tofu, quinoa, or even peas. Adding these to a vegetable broth with plenty of spices and vegetables creates a flavorful and protein-rich meal without any animal products.
5. How can I add more protein to a soup?
You can boost the protein content of a soup by adding ingredients such as:
- Cooked chicken, turkey, or beef
- Beans or lentils
- Quinoa, barley, or other protein-rich grains
- Tofu or tempeh
- Eggs (such as in egg drop soup)
- Protein powder or collagen powder (for an extra, more subtle boost) Additionally, serving the soup with protein-rich sides like Greek yogurt or cheese can enhance the overall protein content.
6. Are high-protein soups suitable for meal prep?
Yes, high-protein soups are perfect for meal prep. They store well in the fridge for several days and can be frozen for longer-term storage. Just make sure to store soups in airtight containers and reheat them thoroughly when ready to eat. Freezing soups with grains or pasta separately from the broth can prevent them from becoming too mushy when reheated.
7. Can high-protein soups help build muscle?
High-protein soups can support muscle building when combined with a balanced diet and regular strength training. Protein is essential for muscle repair and growth, so including soups with lean meats, legumes, or grains can help increase your overall protein intake in a delicious and convenient way.
8. Are there low-calorie, high-protein soup options?
Yes, there are many low-calorie, high-protein soup options. Using lean meats like chicken or turkey, or plant-based proteins like lentils and beans, keeps the calorie count low while providing plenty of protein. Opting for broth-based soups over creamy ones and avoiding high-fat ingredients can also help reduce calorie content.
9. Can high-protein soups fit into a keto or low-carb diet?
Definitely! For keto or low-carb diets, focus on soups that include low-carb, high-protein ingredients like chicken, beef, seafood, and non-starchy vegetables (e.g., spinach, kale, zucchini). Avoid grains and legumes that are higher in carbs. Cream-based soups made with heavy cream and cheese are keto-friendly and can also provide a rich source of protein.
10. Are high-protein soups filling?
Yes, high-protein soups are very filling due to the satiating effects of protein. Adding fiber-rich ingredients like vegetables and legumes further enhances the fullness factor, making high-protein soups a satisfying meal that can keep hunger at bay for longer periods.
This FAQ provides a foundation for understanding the benefits and ways to incorporate high-protein soups into various diets.
1- Chicken and Quinoa Soup
Packed with lean protein from chicken and plant-based protein from quinoa, this hearty soup is both filling and nutritious.
The quinoa not only adds a slightly nutty flavor but also delivers all nine essential amino acids, making it a complete protein.
Throw in colorful vegetables like carrots, spinach, and onions for an extra boost of vitamins and minerals.
The veggies also add depth and flavor to the broth, making each spoonful a satisfying blend of textures and nutrients.
It’s a perfect all-in-one meal that will keep you full and energized on chilly days.
2- Lentil and Spinach Soup
Lentils are a fantastic source of plant-based protein, and when paired with nutrient-dense spinach, this soup becomes a powerhouse of health benefits.
Lentils cook quickly and absorb flavors beautifully, while spinach provides an earthy taste and plenty of iron.
Spice it up with cumin, paprika, and garlic for a rich, warming flavor that’s perfect for cold weather.
The hearty texture of lentils combined with the softness of spinach creates a comforting bowl of soup that’s not only protein-packed but also high in fiber, making it great for digestion and overall wellness.
3- Turkey Chili Soup
Ground turkey brings a lean protein punch to this chili-inspired soup, making it a healthier alternative to traditional beef-based chilis.
The addition of beans—such as black beans or kidney beans—gives this dish an extra protein boost, along with fiber to help you stay full longer.
Tomatoes add a tangy richness, while spices like chili powder and cumin give the soup that signature chili flavor.
For an extra layer of indulgence, top it with shredded cheese, avocado, or even a dollop of sour cream. This hearty soup is perfect for a cozy dinner or meal prep.
4- Beef and Barley Soup
Beef and barley combine to create a hearty, protein-rich soup that’s both filling and flavorful.
The tender chunks of beef provide plenty of protein to help repair muscles and keep you full, while the barley adds a chewy texture and a boost of fiber.
With the addition of root vegetables like carrots and potatoes, this soup becomes a well-rounded, nutrient-dense meal.
The slow-cooking process allows the beef to become melt-in-your-mouth tender, while the barley absorbs all the savory flavors of the broth, making each bite a warm, satisfying experience.
5- Split Pea and Ham Soup
Split peas are packed with protein and fiber, making them a fantastic base for this rich and hearty soup.
The smoky flavor of ham elevates the simplicity of the peas, creating a deliciously satisfying meal.
As the peas break down while cooking, they create a naturally thick and creamy texture, eliminating the need for cream or thickeners.
This soup is perfect for using up leftover ham, and the combination of ingredients ensures you’ll be warm and full on even the coldest winter days.
It’s a comforting classic that’s easy to make and always hits the spot.
6- Greek Chicken Lemon Soup (Avgolemono)
Avgolemono, a traditional Greek soup, combines shredded chicken with a silky mixture of eggs and lemon, resulting in a creamy yet light texture.
The eggs give this soup an unexpected boost of protein, while the lemon adds a refreshing, tangy twist that brightens up the dish.
Typically made with rice, this soup has a smooth consistency that’s balanced with the tender bites of chicken.
It’s a unique take on a chicken soup, offering a flavor that’s both comforting and lively—perfect for when you want something cozy yet a little different.
7- Black Bean Soup
Black beans are a nutritional powerhouse, loaded with both protein and fiber.
This soup is a delicious and filling vegetarian option that doesn’t skimp on flavor.
By simmering black beans with tomatoes, onions, bell peppers, and a blend of spices like cumin and chili powder, you create a rich and robust soup that’s full of depth.
The creamy texture of the beans makes the soup feel indulgent, while still being a healthy, heart-friendly choice.
You can top it with avocado, a dollop of sour cream, or some fresh cilantro for an extra burst of flavor.
8- Egg Drop Soup
Egg drop soup is a light yet satisfying dish that’s incredibly easy to whip up.
By whisking eggs into a hot broth, you create delicate ribbons of protein-rich egg that float in the soup, giving it both texture and substance.
It’s a great option when you want something simple but still high in protein.
You can elevate this soup by adding mushrooms, tofu, or even shrimp for an extra layer of flavor and nutrients.
With its minimal ingredients and quick preparation, egg drop soup is perfect for those nights when you want something warm, comforting, and nutritious without a lot of effort.
9- Tofu Miso Soup
This Japanese classic is not only soothing but also rich in plant-based protein thanks to the addition of tofu.
Miso, a fermented soybean paste, forms the base of the soup and provides a deep umami flavor that pairs perfectly with the soft, silky tofu cubes.
Seaweed and green onions add texture and flavor, while the broth remains light yet savory.
This low-calorie soup is packed with protein, making it a great option for vegans or those looking for a lighter meal.
The fermentation in miso offers gut-friendly probiotics, adding to its health benefits.
10- Sausage and Kale Soup
Italian sausage lends this soup a rich, savory flavor while providing a hefty dose of protein.
Paired with nutrient-dense kale, the soup becomes a balanced and hearty meal.
The slight bitterness of the kale complements the spiced sausage, and when combined with white beans or cannellini beans, it adds even more protein and fiber.
A chicken broth base helps keep it light yet filling, making it perfect for a satisfying lunch or dinner during the colder months.
The robust flavors make this a standout in the high-protein soup category.
11- Shrimp and Corn Chowder
Shrimp is a lean and flavorful protein, making it a perfect addition to this creamy chowder.
Paired with sweet corn and tender potatoes, the shrimp provides a delicate yet rich seafood flavor that complements the hearty vegetables.
The creamy broth, often made with milk or cream, gives the chowder a luscious texture that makes it feel like a comforting indulgence.
Whether served as a starter or a main course, this protein-packed chowder is a crowd-pleaser, especially for seafood lovers.
12- Beef and Vegetable Soup
This classic beef and vegetable soup is loaded with chunks of tender beef and a variety of vegetables like carrots, potatoes, and green beans, making it a well-balanced meal in a bowl.
The beef provides plenty of protein, while the vegetables offer a range of vitamins and minerals.
Slow-cooking the beef in a savory broth ensures that it becomes incredibly tender, absorbing all the flavors of the vegetables and seasonings.
It’s a comforting, nourishing soup that’s perfect for a chilly evening when you want something hearty and wholesome.
To wrap things up, these 12 high-protein soups are not only delicious and comforting but also perfect for keeping you fueled throughout the colder months.
Whether you’re craving something light like egg drop soup or something heartier like beef and barley, there’s a soup on this list for every mood and dietary preference.
Packed with lean meats, plant-based proteins, and fiber-rich ingredients, these soups will keep you satisfied and warm all season long.
So the next time you’re looking to whip up a cozy meal that’s both nourishing and full of flavor, give one of these recipes a try!
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