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I started paying more attention to getting enough protein, not for a strict diet, but because I noticed it helps me stay full longer and gives me steady energy. Soup might not seem like the obvious choice, but it can be a perfect protein-packed meal.
I make these soups when I want something warm and comforting that also helps me meet my goals.
They’re built on ingredients like chicken, beef, lentils, and beans, and they are just as satisfying as they are simple to make.
1. Classic Chicken and White Bean Soup
Shredded chicken breast and creamy cannellini beans in a garlic and rosemary broth. It’s my high-protein twist on a simple chicken soup.
Nutrition per serving:
- Calories: 320
- Protein: 35g
- Carbs: 25g
- Fat: 8g
- Fiber: 10g
Click here for the full recipe
2. Hearty Lentil and Sausage Soup
Brown lentils and sliced Italian sausage simmered with carrots and celery. The lentils and sausage together make the protein count really add up.
Nutrition per serving:
- Calories: 380
- Protein: 26g
- Carbs: 32g
- Fat: 16g
- Fiber: 15g
Click here for the full recipe
3. Steak and Potato Soup
Tender chunks of sirloin steak and diced potatoes in a rich, beefy broth. It’s a stick-to-your-ribs soup that feels like a full meal.
Nutrition per serving:
- Calories: 350
- Protein: 30g
- Carbs: 28g
- Fat: 13g
- Fiber: 4g
Click here for the full recipe
4. Creamy Turkey and Wild Rice Soup
Leftover shredded turkey and a wild rice blend in a creamy, thyme-scented broth. This is my favorite post-holiday soup.
Nutrition per serving:
- Calories: 310
- Protein: 28g
- Carbs: 25g
- Fat: 11g
- Fiber: 3g
Click here for the full recipe
5. Spicy Black Bean Soup
A vegetarian option that doesn’t skimp on protein. Blended black beans create a thick, spicy base, topped with a dollop of Greek yogurt.
Nutrition per serving:
- Calories: 280
- Protein: 18g
- Carbs: 45g
- Fat: 3g
- Fiber: 18g
Click here for the full recipe
6. Greek Chicken Lemon Rice Soup (Avgolemono)
A velvety egg and lemon broth with shredded chicken and white rice. The eggs add a surprising boost of protein.
Nutrition per serving:
- Calories: 290
- Protein: 27g
- Carbs: 22g
- Fat: 10g
- Fiber: 2g
Click here for the full recipe
7. Ham and Split Pea Soup
A classic for a reason. Split peas and diced ham simmer until thick. It’s loaded with protein and fiber, and it freezes beautifully.
Nutrition per serving:
- Calories: 330
- Protein: 27g
- Carbs: 42g
- Fat: 6g
- Fiber: 20g
Click here for the full recipe
8. Beef and Barley Soup
Stew meat and chewy pearl barley in a vegetable-packed broth. It’s a complete, balanced meal in one bowl.
Nutrition per serving:
- Calories: 340
- Protein: 29g
- Carbs: 35g
- Fat: 10g
- Fiber: 8g
Click here for the full recipe
9. Chickpea and Kale Soup with Sausage
Smoked sausage, sturdy chickpeas, and kale in a tomato broth. This is my go-to for a quick, high-protein weeknight dinner.
Nutrition per serving:
- Calories: 370
- Protein: 22g
- Carbs: 32g
- Fat: 17g
- Fiber: 11g
Click here for the full recipe
10. Creamy Shrimp Bisque
A rich, puréed soup made with shrimp, tomato paste, and a splash of sherry. I use light cream, but the protein comes from the shrimp.
Nutrition per serving:
- Calories: 280
- Protein: 24g
- Carbs: 12g
- Fat: 14g
- Fiber: 2g
Click here for the full recipe
11. White Chicken Chili
Shredded chicken, green chilis, and white beans in a creamy, cumin-spiced broth. Topped with cheese, it’s always a crowd-pleaser.
Nutrition per serving:
- Calories: 390
- Protein: 32g
- Carbs: 30g
- Fat: 16g
- Fiber: 9g
Click here for the full recipe
12. Moroccan Lentil Soup
Red lentils, which cook quickly and break down into a creamy texture, spiced with turmeric, cumin, and a pinch of cinnamon.
Nutrition per serving:
- Calories: 260
- Protein: 18g
- Carbs: 40g
- Fat: 3g
- Fiber: 16g
Click here for the full recipe
13. Cheeseburger Soup
Ground beef, onions, and pickles in a cheesy, creamy broth. It’s fun, family-friendly, and packs a solid protein punch.
Nutrition per serving:
- Calories: 410
- Protein: 25g
- Carbs: 18g
- Fat: 26g
- Fiber: 3g
Click here for the full recipe
14. Sausage, Potato, and Kale Soup
Italian sausage, diced potatoes, and kale in a creamy broth. It’s simple, hearty, and the sausage does most of the flavor work.
Nutrition per serving:
- Calories: 420
- Protein: 20g
- Carbs: 28g
- Fat: 25g
- Fiber: 4g
Click here for the full recipe
15. Protein-Packed Minestrone
A heavier minestrone with added ground turkey and two types of beans. The pasta is whole wheat for an extra fiber boost.
Nutrition per serving:
- Calories: 320
- Protein: 24g
- Carbs: 38g
- Fat: 9g
- Fiber: 13g
Click here for the full recipe
16. Thai Coconut Curry with Tofu
Firm tofu cubes and vegetables in a spicy red curry and coconut milk broth. A great plant-based option that’s full of flavor.
Nutrition per serving:
- Calories: 320
- Protein: 18g
- Carbs: 20g
- Fat: 20g
- Fiber: 6g
Click here for the full recipe
17. Mexican Beef and Vegetable Soup
Lean ground beef, fire-roasted tomatoes, corn, and black beans in a chili-spiced broth. I top it with avocado and cilantro.
Nutrition per serving:
- Calories: 350
- Protein: 28g
- Carbs: 32g
- Fat: 13g
- Fiber: 11g
