I am a soup girl and in-between fall and late winter, I eat it almost daily. But I’m not talking about light brothy soups that barely feel like a meal. I like a hearty, flavor packed soup, that will keep me full for hours which means I’m looking for at least 30 grams of protein per bowl.
You probably know by now that protein is the most satiating macro nutrient meaning that it takes longer to digest and keeps you feeling full for longer than carbs or fat.
So each of these soups is built with that in mind. 19 deliciously high-protein soups.
From cozy classics to recipes you’ve never heard of before, this list has you covered with lots of chicken and turkey soup options.
1
Avgolemono Soup (Greek Lemon Chicken Soup)
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Super healthy, easy-to-make, and absolutely bursting with flavor, this Avgolemono Soup Recipe combines chicken, veggies, and orzo in a creamy egg yolk-thickened broth with lots of fresh lemon and dill.
A thick, smoky, and flavor-packed chili made with lean ground turkey, beans, lentils, and quinoa for a hearty, high-protein meal that’s still under 450 calories per serving with 53 grams of protein and 13 grams of fiber. Perfect for meal prep and cozy nights in.
A healthier high-protein take on a creamy Chicken Pot Pie Soup made with tender chicken, carrots, and peas with cottage cheese biscuits. Under 500 calories and 51g protein per serving.
This cozy, protein-packed chicken tortilla soup combines tender shredded chicken with bone broth, fire-roasted tomatoes, black beans, lentils, and a hint of chipotle heat, all brightened with fresh lime and finished with crisp baked tortilla strips.
This Healthy Chicken Chili is a beloved family recipe, passed down from my step-mom, Kathee. Rich, smoky, and nourishing, it’s a bowl of comfort you’ll crave all season long.
This Healing Crockpot Chicken Noodle Soup starts with a slow-cooked whole chicken for a rich homemade bone broth. Shredded chicken, noodles, fresh celery, carrots, and lemon juice and zest come together for a bright, nourishing finish.
Easy Italian Penicillin Soup (Chicken Pastina Soup)
5 from 2 votes
The viral Italian Penicillin Soup made easy. Everything comes together in one pot in 35 minutes. All the healing powers of a good bowl of soup for 377 calories and 46 grams of protein.
Soups that are hearty, spiced, and perfect for meal prep, these beef soups and chili are anything but brothy and boring.
8
Taco Soup
5 from 1 vote
This high-protein beef taco soup is a one-pot, protein-packed meal loaded with bold Mexican flavors. Perfect for a cozy weeknight dinner or meal prep for the week.
This Crockpot Birria Soup is a flavorful spin on traditional birria, transforming the smoky, tender beef into a cozy soup. Finished with sweet corn, fresh lime, and a crunchy tortilla topping.
All the cozy comfort of classic stuffed cabbage rolls, turned into a hearty, high-protein soup. Lean ground beef, lots of vegetables, tender rice, and a richly spiced tomato broth.
A healthy slow cooker chili (no beans) recipe that’s perfectly spiced and packed with protein. Comes together in the crockpot with very minimal prep for an easy and delicious weeknight dinner.
There’s nothing better than a creamy soup, IMO and these tow the line between bringing all the creamy indulgence while keeping things on the healthier and high protein side.
12
Creamy White Lasagna Soup with Sausage
5 from 1 vote
This creamy white lasagna soup is made with chicken sausage, tender noodles, and a silky garlic-Parmesan broth. Finished with a bright lemon ricotta topping, it’s cozy, comforting, and ready in 40 minutes.
This Creamy High-Protein Lasagna Soup has all the cozy, slow-simmered flavor of classic lasagna in just 40 minutes. Plus, it's made in one pot, has over 40 grams of protein, is under 500 calories, and is topped with a bright lemon ricotta Parmesan mixture that makes it extra special.
Everything you love about classic broccoli cheddar soup — creamy, cozy, and comforting — made lighter, more nourishing, and high in protein. Perfect for a weeknight dinner or meal prep.
Just because a soup is vegetarian, doesn’t mean it can’t be high protein. Enter bean soups. These are some of my favorites on the list.
16
Lentil Soup with Ancient Grains (Trader Joe’s Copycat)
4.67 from 3 votes
Lentils, quinoa, flax, veggies and spices simmer together for a homemade version of the Trader Joe’s Lentil Soup with Ancient Grains. It’s hearty, cozy, and packed with flavor just like the original.
This Crockpot Butternut Squash & Red Lentil Curry is a cozy, warming dinner made with creamy coconut milk, butternut squash, and protein-rich lentils. Easy to meal prep, full of warming spices, and perfect for fall or winter nights.
This high-protein minestrone soup is cozy, hearty, and genuinely filling. Made with chicken sausage, kidney beans, bone broth, and high-protein pasta, it’s a nourishing one-pot dinner that’s perfect for meal prep and cold nights.
And that’s a wrap. 19 high-protein soups all with 30 grams of protein or more per serving.
I’m always adding to this list as I develop new recipes so be sure to check back soon.
Let me know in the comments if you make any of them and what you think. I read (and appreciate) every comment.
Bon appétit,
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Pretty great post. I simply stumbled upon your blog and wished to mention that I have truly loved browsing your blog posts. After all I will be subscribing in your rss feed and I am hoping you write once more very soon!