High protein soup recipes are a smart choice whether you’re managing your weight, building muscle, or just trying to eat healthier. Soups are among the most comforting and flexible meals you can make. From hearty broths to creamy blends, high-protein soups deliver flavor, nutrition, and convenience all in one bowl.
In this guide, we’ll explore why protein-rich soups are a smart addition to your meal routine, the best protein sources to include, and share six delicious, easy-to-make recipes. Plus, you’ll find tips on how to boost the protein content of any soup and smart meal prep ideas for busy weeks.
Why Choose High Protein Soup Recipes?
Benefits of High Protein Soup Recipes
Soups often get labeled as light or even low-calorie meals, but when prepared with the right ingredients, they can become protein-packed powerhouses. Here’s why high-protein soups are worth adding to your routine:
| Benefit | Description |
|---|---|
| Keeps You Full Longer | Protein slows digestion, which helps you feel satisfied for hours. |
| Supports Muscle Maintenance | Especially important for active individuals and older adults. |
| Assists with Weight Management | A protein-rich soup curbs cravings and reduces unnecessary snacking. |
| Hydration + Nutrition | Soups are hydrating and can deliver essential vitamins, minerals, and amino acids in one serving. |
| Easy to Digest | Unlike heavier protein dishes, soups are gentle on the stomach and easy to digest. |
Best Ingredients for High Protein Soup Recipes
Building a high-protein soup starts with quality ingredients. Here are some protein-packed components that blend well in soups:
| Protein Source | Protein (per 100g) | Great For |
|---|---|---|
| Chicken breast (cooked) | 31g | Brothy or creamy soups |
| Salmon | 25g | Omega-3-rich soups |
| Lentils (cooked) | 9g | Vegan & hearty options |
| Quinoa (cooked) | 4g | Texture & complete protein |
| Black beans (cooked) | 8g | Southwestern flavors |
| Turkey (ground, cooked) | 27g | Chili & savory blends |
| Greek yogurt (plain, non-fat) | 10g per 100g | Creamy soups or toppings |
| Tofu (firm) | 8g | Vegan soups with a smooth texture |
Top 6 High Protein Soup Recipes 🍲
Soups aren’t just for cozy nights—they’re a fantastic way to pack nutrients, protein, and fiber into a single, satisfying bowl. Whether you’re working on your fitness, need a quick meal after a long day, or are just looking to eat healthier, high protein soup recipes are a great solution. They’re simple to prep, easy to store, and endlessly customizable.
Here are six tried-and-true high protein soup recipes that fit various dietary needs—from meat-based to fully plant-powered options.
High Protein Chicken and Yellow Rice Soup
A warming classic with a twist, this high protein chicken and yellow rice soup is both nutritious and deeply comforting. Lean chicken breast offers a substantial protein boost, while turmeric not only gives it a golden hue but also brings anti-inflammatory benefits.
Why It Works:
This soup is especially good for post-workout recovery due to its mix of protein, complex carbs (from the rice), and electrolytes in the broth. Turmeric and garlic also support immune health.
Ingredients:
| Quantity | Ingredients |
|---|---|
| 2 | boneless, skinless chicken breasts, diced |
| 1 cup | cooked yellow rice |
| 1 small | onion, chopped |
| 2 cloves | garlic, minced |
| 2 | carrots, chopped |
| 2 | celery stalks, chopped |
| 4 cups | low-sodium chicken broth |
| 1 tsp | turmeric |
| To taste | salt and pepper |
| 1 tbsp | olive oil |
| Optional | fresh parsley or lemon juice for garnish |
Instructions:
- Heat olive oil in a large soup pot over medium heat.
- Add onion, garlic, carrots, and celery. Sauté for 5–7 minutes until the vegetables soften and become fragrant.
- Add diced chicken and cook, stirring occasionally, until browned and fully cooked.
- Stir in turmeric, salt, and pepper.
- Pour in chicken broth. Bring to a boil, then reduce to a gentle simmer for 20 minutes.
- Add cooked yellow rice and simmer for another 5 minutes to meld the flavors.
- Serve hot with optional parsley and a squeeze of lemon for brightness.
Protein per serving: ~30g
Serving suggestion: Pair with whole grain toast or a soft-boiled egg for extra protein.
Salmon Soup Recipe for Omega-3 and Protein Boost
This Scandinavian-style high protein soup recipe with salmon is rich, creamy, and packed with heart-healthy omega-3s. Coconut milk adds smoothness without dairy, while dill and leek give it a fresh herbal touch.
Why It Works:
Salmon offers complete protein and healthy fats. Combined with potassium-rich potatoes and antioxidant-loaded leeks, this soup is both flavorful and functional.
Ingredients:
| Quantity | Ingredients |
|---|---|
| 2 | salmon fillets (cubed, skin removed) |
| 2 medium | potatoes, diced |
| 1 small | leek, thinly sliced |
| 2 cloves | garlic, minced |
| 4 cups | vegetable broth |
| 1/2 cup | unsweetened coconut milk |
| 1 tsp | dried dill (or 2 tsp fresh dill) |
| 1 tbsp | olive oil |
| To taste | salt and black pepper |
- Heat olive oil in a soup pot and sauté leek and garlic for 5 minutes until soft.
- Add diced potatoes and pour in vegetable broth. Bring to a boil, then simmer until potatoes are fork-tender (~15 minutes).
- Stir in coconut milk and dill. Gently fold in cubed salmon.
- Simmer uncovered for another 7–8 minutes, or until the salmon is cooked through and flaky.
- Season with salt and pepper. Serve warm with rye toast or a light salad.
Protein per serving: ~28g
Extra tip: You can swap potatoes for sweet potatoes or parsnips for a twist.
Busy Day High Protein Soup Recipe: Quick and Filling
If you’re in a rush but want something hearty, this high protein soup recipe featuring chickpeas and shredded chicken comes together in 15 minutes. It’s high in fiber and full of flavor, especially if you jazz it up with lemon or chili flakes.
Why It Works:
Chickpeas and chicken provide a powerful one-two punch of plant and animal protein. Leafy greens like spinach add iron and vitamin K.
Ingredients:
| Quantity | Ingredients |
|---|---|
| 1 can | chickpeas, drained and rinsed |
| 1 cup | cooked shredded chicken (leftover or rotisserie) |
| 1 cup | fresh spinach or kale |
| 1/2 cup | diced tomatoes (canned or fresh) |
| 1/2 tsp | ground cumin |
| 4 cups | chicken or vegetable broth |
| To taste | salt and pepper |
Instructions:
- In a medium soup pot, combine all ingredients.
- Bring to a boil, then reduce heat and simmer for 10–15 minutes.
- Taste and adjust seasoning. Serve hot with a lemon wedge or red pepper flakes for extra flavor.
Protein per serving: ~25g
Time-saving hack: Use pre-cut frozen spinach to reduce prep even more.
Tomato-Based High Protein Soup Recipe (Panera Style)
This creamy tomato soup doesn’t just hit the comfort food spot—it also delivers solid protein thanks to Greek yogurt and red lentils. It’s a perfect meatless high protein soup recipe that feels indulgent without being heavy.
Why It Works:
Greek yogurt adds creaminess and probiotics, while red lentils thicken the soup and increase its protein and fiber content.
Ingredients:
| Quantity | Ingredients |
|---|---|
| 4 cups | crushed tomatoes |
| 1 small | onion, chopped |
| 2 cloves | garlic, minced |
| 1/2 cup | non-fat plain Greek yogurt |
| 1/4 cup | red lentils |
| 3 cups | vegetable broth |
| 1 tbsp | olive oil |
| To taste | salt, pepper, and dried basil |
Instructions:
- Heat olive oil in a large pot. Sauté onion and garlic until soft and translucent.
- Add tomatoes, broth, and lentils. Bring to a boil, then simmer for 20 minutes.
- Use an immersion blender to purée the soup until smooth.
- Reduce heat and stir in Greek yogurt and basil. Let simmer gently for 5 more minutes.
- Serve with a sprinkle of fresh basil or toasted seeds.
Protein per serving: ~18g
Flavor booster: Add roasted red peppers or a pinch of smoked paprika for a richer profile.
Vegan-Friendly High Protein Soup Recipe with Lentils and Quinoa
Lentils and quinoa are both plant-based protein powerhouses. This soup is earthy, comforting, and completely vegan while still providing all nine essential amino acids.
Why It Works:
This is a complete-protein meal thanks to the combo of legumes and grains. It’s also high in iron, magnesium, and B vitamins.
Ingredients:
| Quantity | Ingredients |
|---|---|
| 1 cup | red lentils |
| 1/2 cup | quinoa, rinsed |
| 1 small | onion, chopped |
| 2 | carrots, chopped |
| 2 | celery stalks, chopped |
| 1/2 tsp | ground cumin |
| 1/2 tsp | smoked paprika |
| 5 cups | vegetable broth |
| To taste | salt and black pepper |
Instructions:
- Heat a splash of oil in a large pot and sauté onion, carrots, and celery for 5–6 minutes.
- Add lentils, quinoa, cumin, paprika, and broth.
- Bring to a boil, then reduce heat and simmer uncovered for 25–30 minutes until the lentils and quinoa are soft.
- Adjust salt and pepper. Serve with lemon wedges or a swirl of tahini.
Protein per serving: ~22g
Optional add-in: Add a handful of chopped kale or spinach during the last 5 minutes.
Chili-Style High Protein Soup Recipe with Turkey and Beans
Think of this as a lighter, soupier chili. It’s spicy, hearty, and packed with lean protein from turkey and fiber-rich black beans.
Why It Works:
The combination of turkey and beans makes this a satiety superstar. Great for meal prep, especially in colder months.
Ingredients:
| Quantity | Ingredients |
|---|---|
| 1 lb | lean ground turkey |
| 1 can | black beans, rinsed |
| 1 can | diced tomatoes |
| 1 small | onion, chopped |
| 2 cloves | garlic, minced |
| 1 tsp | chili powder |
| 1/2 tsp | cumin |
| 1/2 tsp | paprika |
| 4 cups | chicken broth |
Instructions:
- In a large soup pot, brown ground turkey with onions and garlic until fully cooked.
- Add chili powder, cumin, and paprika. Stir for 1 minute to release flavors.
- Pour in tomatoes, beans, and broth.
- Bring to a boil, then reduce to a low simmer for 20–25 minutes.
- Taste and adjust seasoning. Serve with chopped cilantro or a spoonful of Greek yogurt.
Protein per serving: ~30g
Storage tip: This soup freezes well—perfect for batch meal prep.
Tips to Enhance High Protein Soup Recipes
| Ingredient | How to Use |
|---|---|
| Shredded chicken | Add pre-cooked meat near the end to keep it tender |
| Quinoa/barley | Cook separately or in broth to avoid over-thickening |
| Beans and lentils | Use a mix for varied texture and complementary proteins |
| Greek yogurt | Stir into pureed soups for added creaminess and protein |
| Eggs | Whisk and stir into hot broth for egg-drop style finish |
| Tofu/tempeh | Dice and simmer gently in broth to absorb flavors |
| Unflavored protein powder | Blend into creamy soups like squash or tomato |
Weekly Meal Prep with High Protein Soup Recipes
To stay on track with your high-protein diet, batch-prepping soup is a no-brainer. Here’s how:
Pair with protein snacks: Serve soup alongside boiled eggs, hummus, or a protein wrap.
Make two soups every weekend: This gives variety and cuts weekday cooking.
Freeze in portions: Use freezer-safe containers or silicone molds for easy reheating.
Use pre-cut ingredients: Buy pre-chopped frozen vegetables or prep fresh ones in advance.
Set it and forget it: Use a slow cooker or pressure cooker to save hands-on time.
🥇 Chef’s Top Pick
Print
High Protein Chicken and Yellow Rice Soup
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Diet: Low Lactose
Description
This nourishing chicken and yellow rice soup is a comforting, high-protein option perfect for post-workout recovery or a cozy weeknight dinner. Lean chicken breast, turmeric-spiced broth, and tender vegetables come together in a flavorful and nutritious bowl.
Ingredients
- 2 boneless, skinless chicken breasts, diced
- 1 cup cooked yellow rice
- 1 small onion, chopped
- 2 garlic cloves, minced
- 2 carrots, chopped
- 2 celery stalks, chopped
- 4 cups low-sodium chicken broth
- 1 tsp turmeric
- Salt and pepper to taste
- 1 tbsp olive oil
- Optional garnish: fresh parsley or lemon juice
Instructions
Heat olive oil in a large soup pot over medium heat. Sauté onion, garlic, carrots, and celery for 5–7 minutes until softened.
Add diced chicken and cook until browned and fully cooked.
Stir in turmeric, salt, and pepper. Pour in chicken broth and bring to a boil.
Reduce heat and simmer for 20 minutes.
Add cooked yellow rice and simmer for 5 more minutes. Serve hot with optional parsley and lemon juice.
Notes
Add a soft-boiled egg or serve with whole grain toast for extra protein and satiety.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 330
- Sugar: 4 g
- Sodium: 550 mg
- Fat: 9 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 28 g
- Fiber: 3 g
- Protein: 30 g
- Cholesterol: 70 mg
Keywords: chicken soup, high protein soup, turmeric soup, yellow rice soup, post-workout meal, comfort food