Looking for a cozy soup that actually keeps you full? This high-protein minestrone soup is hearty and nourishing with chicken sausage, kidney beans, bone broth, and high-protein pasta. It delivers comfort and 31 grams of protein in every bowl.
Minestrone has always been a cold-weather staple of mine, but traditional versions can feel a little light if you’re relying on it as a full meal.
This one solves that. It’s rich and savory thanks to lots of garlic, crushed tomatoes, and an optional Parmesan rind simmered right into the broth, while still feeling fresh and balanced with zucchini, spinach, and a bright hit of lemon at the end.
It comes together in one pot, reheats beautifully, and tastes even better the next day. The chicken sausage adds depth, the beans and pasta make it satisfying, and the lemony finish keeps it from feeling flat.
If you love cozy, nourishing meals that feel comforting but still aligned with your goals, this high-protein minestrone soup is one you’ll want on repeat all winter long.
Why You’ll Love This High-Protein Minestrone Soup
- Cozy, comforting, and actually filling
- High in protein thanks to chicken sausage, beans, bone broth, and high-protein pasta
- Made in one pot with simple, everyday ingredients
- Perfect for meal prep and tastes even better the next day
- Balanced and brightened with lemon, so it never feels heavy
Looking for another cozy, protein-packed soup? Try this High-Protein Taco Soup. It’s gluten & dairy-free.
Key Ingredients
- Chicken sausage: Adds savory depth and a big protein boost without making the soup feel heavy.
- Onion, carrots & celery: The classic mirepoix that builds a rich, balanced flavor base.
- Zucchini: Just a little extra veg because it’s easy to sneak in.
- Garlic: Lots of it. This is where much of the soup’s warmth and flavor comes from.
- Crushed tomatoes: Create a rich, comforting tomato broth.
- Bone broth: Boosts protein and adds a deeper, more satisfying flavor than regular broth.
- Kidney beans: Hearty, filling, and an easy way to add protein and fiber.
- High-protein pasta: Chickpea, lentil, or protein-enriched wheat pasta helps make this a true meal. This is our favorite.
- Spinach: Wilts in at the end for color, nutrients, and freshness.
- Parmesan rind: Optional, but adds incredible umami as the soup simmers.
- Lemon juice & zest: Brighten everything and balance the richness right before serving.
Craving something ultra-comforting? You’ll also love my Creamy High-Protein Lasagna Soup.
How to Make It
This cozy, one-pot soup comes together in stages, building deep flavor first and finishing with fresh, bright notes at the end.
Brown the sausage
Heat olive oil in a large pot over medium heat. Add the chicken sausage and cook, breaking it up with a spoon, until fully browned and cooked through.
Soften the vegetables
Add the onion, carrots, and celery to the pot and cook until softened and fragrant. Stir in the zucchini and garlic and cook briefly, just until the garlic smells aromatic.
Simmer the soup
Pour in the crushed tomatoes and bone broth, and Parmesan rind if using. Bring everything to a gentle simmer and let it cook until the vegetables are tender and the flavors have melded. Add the kidney beans and pasta and cook until al denté.
Finish and serve
Add the spinach and let it wilt into the soup. Remove the Parmesan rind, stir in fresh lemon juice, and season to taste. Serve warm, topped with fresh parsley, grated Parmesan, lemon zest, and an extra squeeze of lemon if desired.
Prefer a plant-based option? Don’t miss the Lentil Soup with Ancient Grains (Trader Joe’s Copycat Recipe).
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Tips & Variations
- Gluten-free: Use gluten-free or chickpea-based pasta and double-check that your chicken sausage and broth are gluten-free.
- Dairy-free: Skip the Parmesan rind and cheese. Finish with extra lemon juice, fresh herbs, or a drizzle of olive oil for richness.
- Spicy: Add red pepper flakes with the garlic, or stir in a spoonful of Calabrian chili paste for gentle heat.
- Swap the veggies: Try green beans, kale, Swiss chard, fennel, or extra zucchini, depending on what you have on hand.
- Make it vegetarian: Use a plant-based sausage or extra beans and swap bone broth for vegetable broth.
Storage & Meal Prep
This high-protein minestrone soup keeps well in an airtight container in the refrigerator for up to 5 days and tastes even better as the flavors continue to develop.
The pasta will absorb some of the broth as it sits, so add a splash of bone broth or water when reheating to loosen the soup.
For longer storage, freeze for up to 3 months. Thaw overnight in the fridge and reheat gently on the stove or in the microwave.
FAQ
Yes. This soup was designed for meal prep and reheats very well. The flavors deepen over time, and you can easily refresh it with a splash of water when reheating.
Small shapes like mini penne, ditalini, small shells, or elbow noodles work best. For extra protein, choose chickpea, lentil, or protein-enriched wheat pasta.
Absolutely. You can use plant-based sausage, extra beans, or even shredded rotisserie chicken if you prefer a different protein source.
High-Protein Minestrone Soup
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Ingredients
Instructions
- Heat 1 tbsp olive oil in a large pot over medium heat. Add 1 lb chicken sausage and cook, breaking it up with a spoon, until browned and cooked through.
- Dice 1 medium onion, 2 medium carrots, and 2 celery ribs. And them to the pot and cook for 5 to 6 minutes, stirring occasionally, until softened.
- Stir in 1 medium zucchini (diced), 6 cloves garlic (minced), 1 tbsp fresh rosemary and cook for 1 minute, until fragrant.
- Add 1 28-oz can crushed tomatoes, 6 cups bone broth, and the 1 Parmesan rind (if using). Bring to a gentle simmer and cook for 15 minutes.
- Stir in 1 15-oz can kidney beans (drained & rinsed) and 1 cup dry high-protein pasta and continue simmering until the pasta is al dente, about 8 to 10 minutes.
- Add 4 cups baby spinach and cook until wilted, about 1 to 2 minutes.
- Remove and discard the Parmesan rind. Stir in fresh lemon juice, season with salt to taste, and serve topped with fresh parsley, freshly grated Parmesan cheese, lemon zest and additional lemon juice if desired.
Nutrition
Notes
- Gluten-free: Use chickpea or lentil-based pasta and check sausage labels.
- Vegetarian option: Swap chicken sausage for plant-based sausage and use vegetable broth.
- Storage: Keeps well in the fridge for up to 5 days. Freezes well for up to 3 months.
More recipes you’ll love
- 7 Cozy Yet Healthy Winter Dinner Recipes
- 7 Low-Calorie High-Protein Soups (Under 500 Calories)
- 7 Healthy Crockpot Soup Recipes You’ll Want to Make on Repeat
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Yes, this soup is that girl. Healthy, high-protein, high-fiber, and delicious.