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Soup isn’t just comfort food – it can be a powerhouse for weight loss, too! High-protein soups help you stay full longer, fuel your muscles, and keep cravings in check. These 10 high-protein soup recipes are delicious, easy to make, and perfect for meal prep.
Whether you’re craving something creamy, spicy, or loaded with veggies, these soups will warm you up and keep you on track. Plus, they’re easy to store and reheat for busy week ahead.
Our Top Picks for High Protein Soups
1. Chicken and Quinoa Soup
This protein-packed soup blends lean chicken with nutrient-dense quinoa for a hearty, satisfying meal.
Ingredients:
- 2 chicken breasts (shredded)
- ¾ cup quinoa (uncooked)
- 4 cups chicken broth
- 2 carrots (chopped)
- 2 celery stalks (chopped)
- 1 tsp garlic powder
Instructions:
- In a large pot, sauté carrots and celery until soft.
- Add chicken broth and bring to a boil. Stir in quinoa and cook for 15 minutes.
- Add shredded chicken and garlic powder, simmering for 10 more minutes.
Nutrition (Per Serving, Serves 4):
- Calories: 290
- Protein: 32g
- Carbs: 27g
- Fat: 5g
Storage & Meal Prep Tips:
- Fridge: Store in glass containers for up to 4 days.
- Freezer: Freeze for up to 3 months.
- Pro Tip: Reheat on the stove and add fresh herbs like parsley or cilantro before serving.
Picture This: A steaming bowl of golden broth with tender chicken, fluffy quinoa, and bright orange carrots, garnished with parsley.
2. Turkey and Kale Soup
Lean ground turkey and nutrient-rich kale make this soup a light yet filling option.
Ingredients:
- 1 lb ground turkey
- 1 bunch kale (chopped)
- 1 onion (diced)
- 4 cups vegetable broth
- 1 can diced tomatoes (14 oz)
- 1 tsp Italian seasoning
Instructions:
- Brown ground turkey in a large pot.
- Add onions and sauté until translucent.
- Pour in broth, diced tomatoes, and Italian seasoning. Simmer for 15 minutes.
- Stir in kale and cook until wilted.
Nutrition (Per Serving, Serves 4):
- Calories: 270
- Protein: 34g
- Carbs: 18g
- Fat: 6g
Storage & Meal Prep Tips:
- Fridge: Store for 5 days.
- Freezer: Freeze in portions for up to 3 months.
- Pro Tip: Serve with a sprinkle of parmesan for extra flavor.
Picture This: A hearty bowl of turkey soup with vibrant green kale, chunks of tomato, and tender turkey in a rich broth.
3. High Protein Beef and Cabbage Soup
Packed with protein and fiber, this low-carb soup is ideal for weight loss.
Ingredients:
- 1 lb ground beef (lean)
- ½ head cabbage (shredded)
- 3 cups beef broth
- 1 cup diced tomatoes
- 1 tsp smoked paprika
- 1 tsp garlic powder
Instructions:
- Brown ground beef in a large pot. Drain excess fat.
- Add cabbage, beef broth, tomatoes, and spices. Simmer for 20 minutes until cabbage softens.
Nutrition (Per Serving, Serves 4):
- Calories: 320
- Protein: 38g
- Carbs: 14g
- Fat: 12g
Storage & Meal Prep Tips:
- Fridge: Store for up to 4 days.
- Freezer: Freeze in portions for 3 months.
- Pro Tip: Add a dollop of sour cream when serving for extra richness.
Picture This: A steaming bowl of rich beef soup with soft cabbage and bright red tomatoes, garnished with parsley.
4. Lentil and Spinach Soup
Packed with plant-based protein and iron, this lentil soup is perfect for vegetarians.
Ingredients:
- 1 cup lentils (dry)
- 1 onion (chopped)
- 3 cups vegetable broth
- 2 cups spinach (fresh)
- 1 tsp cumin
- 1 tsp turmeric
Instructions:
- Sauté onions until soft. Add cumin and turmeric.
- Pour in broth and lentils, simmering for 30 minutes.
- Stir in spinach and cook until wilted.
Nutrition (Per Serving, Serves 4):
- Calories: 260
- Protein: 22g
- Carbs: 38g
- Fat: 4g
Storage & Meal Prep Tips:
- Fridge: Store for 4 days.
- Freezer: Freeze in portions for up to 3 months.
- Pro Tip: Blend half the soup for a thicker texture while keeping chunks.
Picture This: A warm bowl of golden lentil soup with tender spinach leaves and a sprinkle of cumin.
5. Egg Drop Soup with Chicken
A quick, high-protein soup that’s light yet filling. Perfect recipe to kick-start your weight loss journey!
Ingredients:
- 2 chicken breasts (shredded)
- 4 cups chicken broth
- 3 eggs (beaten)
- 2 green onions (sliced)
- 1 tsp ginger (grated)
Instructions:
- Bring chicken broth to a boil.
- Slowly drizzle beaten eggs into the broth while stirring gently.
- Add shredded chicken and ginger. Simmer for 5 minutes.
Nutrition (Per Serving, Serves 4):
- Calories: 190
- Protein: 30g
- Carbs: 4g
- Fat: 6g
Storage & Meal Prep Tips:
- Fridge: Store for up to 3 days.
- Freezer: Not recommended (eggs can separate).
- Pro Tip: Garnish with green onions and sesame oil for extra flavor.
Picture This: A delicate bowl of egg drop soup with swirls of egg ribbons and tender chicken pieces, topped with green onions.
6. Spicy Black Bean and Chicken Soup
A spicy, protein-packed soup perfect for meal prep.
Ingredients:
- 1 lb shredded chicken
- 1 can black beans (rinsed)
- 1 can diced tomatoes (14 oz)
- 4 cups chicken broth
- 1 tsp chili powder
Instructions:
- Combine all ingredients in a large pot. Simmer for 20 minutes.
Nutrition (Per Serving, Serves 4):
- Calories: 285
- Protein: 33g
- Carbs: 29g
- Fat: 4g
Storage & Meal Prep Tips:
- Fridge: Store for 5 days.
- Freezer: Freeze for up to 3 months.
- Pro Tip: Serve with avocado and lime wedges.
Picture This: A hearty bowl of spicy soup filled with black beans, chicken, and red tomatoes, garnished with cilantro and avocado.
7. Creamy Chicken and Cauliflower Soup
A rich, keto-friendly soup blending tender chicken with creamy cauliflower for a satisfying meal.
Ingredients:
- 2 chicken breasts (shredded)
- 1 head cauliflower (chopped)
- 4 cups chicken broth
- 1 cup coconut milk (or heavy cream)
- 1 tsp garlic powder
- ½ tsp thyme
Instructions:
- Boil cauliflower in chicken broth until soft (about 15 minutes).
- Blend the cauliflower and broth until smooth.
- Return to pot and stir in shredded chicken, coconut milk, garlic powder, and thyme. Simmer for 10 minutes.
Nutrition (Per Serving, Serves 4):
- Calories: 340
- Protein: 37g
- Carbs: 9g
- Fat: 18g
Storage & Meal Prep Tips:
- Fridge: Store for up to 5 days.
- Freezer: Freeze for up to 3 months.
- Pro Tip: Add crispy bacon crumbles on top before serving.
Picture This: A creamy, pale soup with chunks of tender chicken, garnished with crispy bacon and fresh thyme.
8. White Bean and Chicken Chili
This high-protein chili is light yet hearty, packed with white beans and shredded chicken.
Ingredients:
- 1 lb chicken breasts (shredded)
- 1 can white beans (drained)
- 1 onion (chopped)
- 4 cups chicken broth
- 1 tsp cumin
- 1 tsp oregano
Instructions:
- Sauté onions in a large pot until soft.
- Add chicken broth, white beans, cumin, and oregano. Simmer for 15 minutes.
- Stir in shredded chicken and cook for another 10 minutes.
Nutrition (Per Serving, Serves 4):
- Calories: 310
- Protein: 34g
- Carbs: 28g
- Fat: 6g
Storage & Meal Prep Tips:
- Fridge: Store for up to 4 days.
- Freezer: Freeze for 3 months.
- Pro Tip: Top with avocado and a squeeze of lime for extra flavor.
Picture This: A bowl of steaming white bean chili, topped with fresh cilantro, lime wedges, and slices of avocado.
9. Spicy Sausage and Kale Soup
This protein-packed soup features spicy sausage and nutrient-dense kale for a low-carb meal.
Ingredients:
- 1 lb spicy Italian sausage
- 4 cups kale (chopped)
- 4 cups chicken broth
- 1 cup coconut milk (or heavy cream)
- 1 tsp chili flakes
Instructions:
- Brown sausage in a large pot.
- Add chicken broth and coconut milk. Simmer for 10 minutes.
- Stir in kale and cook until wilted.
Nutrition (Per Serving, Serves 4):
- Calories: 390
- Protein: 30g
- Carbs: 10g
- Fat: 28g
Storage & Meal Prep Tips:
- Fridge: Store for up to 5 days.
- Freezer: Freeze for 3 months.
- Pro Tip: Reheat gently to avoid separating the coconut milk.
Picture This: A deep bowl of rich sausage soup with dark green kale floating in creamy broth, topped with red chili flakes and served with a spoon resting on the side.
10. Shrimp and Chicken Gumbo
A high-protein gumbo packed with chicken, shrimp, and vegetables in a spicy broth.
Ingredients:
- 1 lb chicken thighs (cubed)
- ½ lb shrimp (peeled and deveined)
- 1 green bell pepper (chopped)
- 1 onion (chopped)
- 4 cups chicken broth
- 1 tsp Cajun seasoning
Instructions:
- Sauté chicken, bell pepper, and onion in a large pot.
- Add chicken broth and Cajun seasoning. Simmer for 20 minutes.
- Stir in shrimp and cook for 5 minutes until pink.
Nutrition (Per Serving, Serves 4):
- Calories: 280
- Protein: 40g
- Carbs: 14g
- Fat: 6g
Storage & Meal Prep Tips:
- Fridge: Store for 3 days.
- Freezer: Freeze for 2 months.
- Pro Tip: Serve over cauliflower rice for a low-carb option.
Picture This: A colorful bowl of gumbo with tender shrimp, chicken, and bell peppers in a deep, spicy broth, garnished with parsley and served with a wedge of lime.
Please note: This website contains affiliate links. As an Amazon Associate, we earn from qualifying purchases at no additional cost to you.
