25 High-Protein Soup Recipes to Boost Your Nutrition
Soups are not only comforting and versatile, but they can also be a powerful source of protein—perfect for anyone looking to build muscle, stay full longer, or simply enjoy a nourishing meal. Here’s a list of 25 high-protein soup recipes that are easy, delicious, and packed with nutrients.
1. Chicken and Quinoa Soup
Tender chicken, quinoa, and vegetables create a hearty, protein-rich soup that’s perfect for any day. Quinoa adds extra protein and fiber to keep you full.
2. Lentil and Vegetable Soup
Lentils are a fantastic plant-based protein source. Combined with carrots, celery, and spinach, this soup is wholesome and flavorful.
3. Beef and Barley Soup
Lean beef and barley make a satisfying soup that’s high in protein and complex carbs. Ideal for a filling lunch or dinner.
4. Turkey and White Bean Soup
Ground turkey and white beans pack this soup with protein. Season with garlic, herbs, and tomatoes for a delicious meal.
5. Creamy Chicken and Spinach Soup
A creamy, protein-packed soup made with chicken, Greek yogurt, and spinach for extra nutrients.
6. Miso Soup with Tofu
This Japanese favorite is light but full of protein thanks to tofu and miso paste. Add mushrooms and seaweed for extra flavor.
7. Split Pea and Ham Soup
A classic comfort soup with split peas and lean ham, providing a protein boost along with fiber-rich peas.
8. Salmon and Vegetable Chowder
Rich in omega-3s and protein, salmon chowder is hearty and creamy without being heavy.
9. Chickpea and Tomato Soup
Chickpeas provide plant-based protein while tomatoes add flavor and antioxidants. This is a quick and easy vegan option.
10. Egg Drop Soup
A simple Chinese-style soup using eggs for protein and a flavorful broth with green onions and ginger.
11. Greek Lemon Chicken Soup (Avgolemono)
This zesty soup combines chicken, eggs, and rice for a creamy, protein-rich meal.
12. Black Bean and Corn Soup
A southwestern-inspired soup with black beans for protein and fiber, plus corn for sweetness and texture.
13. Turkey Meatball Soup
Lean turkey meatballs simmered in broth with vegetables make a comforting, protein-packed soup.
14. Curried Lentil Soup
Spicy and aromatic, lentils give this soup a protein punch while curry spices add depth and warmth.
15. Seafood Gumbo
Shrimp, crab, and fish create a protein-rich gumbo with bold Cajun flavors.
16. Tofu and Vegetable Soup
A vegan favorite—silken tofu with vegetables in a light broth gives you protein and nutrients in every spoonful.
17. Beef and Vegetable Soup
Lean beef chunks with mixed vegetables create a hearty, protein-filled classic soup.
18. Red Lentil and Spinach Soup
Red lentils cook quickly and provide protein while spinach boosts vitamins and minerals.
19. Peanut Chicken Soup
A creamy peanut butter-based broth with chicken gives a protein and flavor boost. Add vegetables for extra nutrition.
20. Clam Chowder
A creamy New England classic that uses clams as a protein source. Perfect for chilly evenings.
21. Thai Coconut Chicken Soup (Tom Kha Gai)
Chicken in a coconut milk broth with lemongrass and lime offers protein and a unique, fragrant flavor.
22. Quinoa and Black Bean Soup
Quinoa and black beans together pack this vegetarian soup with protein and fiber, keeping you full and satisfied.
23. Spicy Sausage and Lentil Soup
Lean sausage with lentils makes a spicy, protein-rich soup that’s hearty and flavorful.
24. Vegetable and Edamame Soup
Edamame provides protein while vegetables add vitamins and minerals, perfect for a light yet satisfying soup.
25. Chicken and Wild Rice Soup
Tender chicken and nutrient-dense wild rice create a protein-packed, comforting classic that’s easy to make at home.
Tips for Making High-Protein Soups
- Add legumes – Lentils, beans, and chickpeas are excellent plant-based protein sources.
- Include lean meats – Chicken, turkey, and lean beef boost protein without excess fat.
- Try tofu or tempeh – Perfect for vegetarian and vegan protein.
- Use protein-rich grains – Quinoa, barley, and wild rice add both protein and texture.
- Top it smartly – Greek yogurt, cheese, or nuts can increase protein content at serving.
These 25 high-protein soups are versatile, delicious, and easy to prepare. They’re perfect for meal prep, a cozy dinner, or a quick lunch that keeps you energized and satisfied.
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