32 High Protein Soup Recipes

Over 30 recipe ideas for high protein soup, including meal prep ideas, vegetarian options, and crock pot or instant pot soup recipes

four photo collage with ginger beef soup, creamy white chicken chili, lentil soup, and seafood gumbo.

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About High Protein Soups
32 High Protein Soup Recipes
Protein Recommendations
Frequently Asked Questions
Quick Soups
Slow Cooker Soups
Beef High Protein Soup Recipes
Instant Pot Soups
Vegetarian and Vegan Soup
Meal Prep Soups
Seafood Soups

About High Protein Soups

Soup lovers rejoice! If you are trying to increase your daily protein intake, soups can be a delicious way to do that.

Whether it's soup season or not, you will love these recipes to help you get enough protein.

High protein means something different to everyone, but in this case, soups that have least 15 grams of protein per serving are considered high protein.

The best part is that they are all delicious, and these high protein recipes are great for

If you want to increase the protein of the soup, you can add high protein soup toppings like shredded cheese, Greek yogurt, nutritional yeast, chickpeas, sliced almonds or chopped peanuts, shredded cooked chicken breast, ground beef or ground lamb.

Protein Recommendations

As a registered dietitian nutritionist, I typically recommend eating around 15-40 grams of protein per meal.

As always, these recipes, nutrition facts, and my advice are not a substitute for medical care. Please work with your health care team to figure out what works best for you and your health.

Frequently Asked Questions

How much protein should you eat in a day?

Individual protein needs vary. The minimum amount recommended for most people is to multiply your body weight (in pounds) by 0.365. For example, the minimum amount for someone weighing 165 pounds is 60 grams of protein per day.

Note that this is the minimum, and many people feel more balanced eating a little more protein each day.

However, you do not need to eat copious amounts of protein to be healthy. In fact, eating too much protein can harm your kidneys and liver.

How can you increase the protein in soup?

For a protein boost, sprinkle with toppings like cheese, nuts, or cooked meats.

Another way to add extra protein is to add milk to the soup, a scoop of cottage cheese, or stir in cooked proteins like beans, shredded chicken, ground beef, or chopped tofu.

Quick Soups

For a quick weeknight meal, turn to one of these recipes ready in an hour or less.

White Bean Turkey Chili

White Bean Turkey Chili ready in 30 minutes is the best for a quick, adaptable, tasty dinner. Made with simple ingredients like ground turkey, salsa verde, and white beans, you will love this healthy recipe.

Gluten-free, dairy-free soup that's simple enough for a weeknight meal but delicious enough for entertaining.

36 grams protein 5 grams fiber

two bowls of chicken, bean, and spinach soup with fresh basil and parmesan next to them.

Chicken, Spinach, and Bean Soup

Chicken, Spinach, and White Bean Soup is a satisfying one-pot meal ready in 30 minutes that is full of protein, veggies, and flavor. With chicken breast, jarred pasta sauce, canned beans, and bagged spinach, you can have a balanced meal on the table in faster than it takes to order takeout.

39 grams protein 8 grams fiber

Pizza Pasta Soup

A soup version of everyone's favorite food: pizza! This veggie-filled meal is delicious and nutritious.

25 grams protein 4 grams fiber

Jalapeno Popper Chicken Chili

Jalapeno Popper Chicken Chili has the flavors of white chicken chili and the creaminess of jalapeno popper dip for a fun take on a common fall and winter weather recipe.

29 grams protein 2 grams fiber

Turkey Quinoa Soup

Looking for tasty recipes using leftovers? Make this Leftover Turkey Quinoa Soup for a nourishing and filling meal perfect for the holiday season especially since it is budget-friendly. Dairy-free can easily be gluten-free. Freezes well, too!

Two cups 18 grams protein with 6 grams of fiber.

Pork Posole

Incredibly easy and quick, this Pork Posole is packed with protein, veggies, and fiber. It's spicy, filling, and delicious!

One serving has 6 grams of fiber and 28 grams of protein

Sausage Kale White Bean Soup

Sausage Kale White Bean Soup is the epitome of comfort food. Lots of greens, spicy sausage, and hearty beans give you a beautifully balanced bowl of soup that'll keep you full for hours. This dish comes together in less than an hour and has only 8 ingredients.

1.5 cups 29 grams protein with 9 grams fiber

spoon in a white bowl of buffalo chicken chowder topped with blue cheese and green onion, blue and white striped napkin

Slow Cooker Soups

The slow cooker is perfect for making soups! Here are a few easy recipes you'll love using the Crock Pot.

Crockpot Buffalo Chicken Chowder

Buffalo Chicken Chowder is a tasty, spicy and comforting soup great for warming you up from the inside out. An easy, nutritious chowder made in the slow cooker.

One serving (1.5 cups) has 29 grams of protein and 4 grams fiber.

Good Luck Soup

This easy slow cooker Good Luck Soup has black-eyed peas, greens, and pork for a healthy, lucky, and prosperous year. Plus, it takes very little effort to prepare. Toss in the crockpot New Year's Day morning or New Year's Eve and let it cook all night.

16 grams protein 8 grams fiber per cup.

Italian Wedding Soup

An easy crock pot soup that's customizable to what you have in your kitchen. Great for a cold night with homemade meatballs simmered and greens in a chicken bone broth.

24 grams protein 3 grams fiber

Beef High Protein Soup Recipes

You'll love these soups with beef for a hearty meal. Beef pairs well with different vegetables to give you a tasty main course soup recipe.

Taco Soup

This tried and true recipe for easy, healthy Taco Soup makes enough to serve a hungry crowd plus have leftovers for later. Great for weekly meal prep. Gluten-free, dairy-free, made with beef or turkey, includes a vegetarian option. This simple recipe is made on the stovetop and will be your go-to comfort food!

14 grams protein 7 grams fiber per cup

Roasted Mushroom and Beef Soup

Roasting the ingredients helps bring out the delicious flavors of the beef & vegetables. This soup has less than 10 ingredients and is easy to make.

31 grams protein 3 grams fiber

silver spoon in a white bowl full of steak potato soup next to a pot of soup, potatoes, and onions

Steak and Potato Soup

Steak and Potato Soup with rich caramelized onions, beef simmered until tender, and hearty potatoes. Making soup with budget-friendly cuts of meat gives you the best of both worlds: delicious and easy on the wallet.

In one serving of this steak and potato soup, you get 29 grams of protein, 6 grams of fiber, 22% RDA of iron, 51% RDA of Vitamin C, and 43% RDA of potassium.

Pumpkin Chili

Try this Pumpkin Chili recipe for a healthy boost of flavor & nutrients since pumpkin isn't only for bread and pies; it's a great addition to savory recipes, too! A crowd-pleasing chili that is spicy, delicious, and easy to make vegetarian.

One cup has 16 grams protein 6 grams fiber

Guinness Stew

Guinness Stew is a hearty beef stew made on the stovetop with meat, potatoes and veggies slow simmered in a rich broth made with Guinness

One serving has 34 grams protein with 4 grams fiber

Cheeseburger Chowder

Cheeseburger Chowder uses nutritious, convenient ingredients for an easy, delicious, and low-stress recipe that’s mess-free. Thanks to canned vegetables, you can make this simple, budget-friendly soup in only one pot.

One serving has 23 grams protein and 3 grams fiber.

two bowl of beef soup on blue and white napkins with silver spoons and garlic bread

Instant Pot Soups

The instant pot can be a great tool for making an easy recipe for high protein soup.

Instant Pot Vegetable Beef Soup

Easy Beef Vegetable Soup recipe made in the Instant Pot gives you a huge batch of high-protein, high-fiber, gluten-free, dairy-free delicious soup in half the time. Great for meal prep and weeknight dinners.

Each serving (2 cups) of vegetable beef soup has over 1 cup of veggies, 7 grams of fiber, and 23 grams of protein.

Instant Pot Beef Pho

Skip the takeout and make Instant Pot Beef Pho at home. The pressure cooker saves you hours so you can have this comforting, spicy, flavorful soup ready in an hour. An easy homemade version of the classic Vietnamese soup with a spicy, flavorful broth.

Because this does not have fiber, I recommend adding some extra grains or veggies to boost your fiber intake.

Per serving, you get 16 grams of protein.

scattered green lentils, green napkin, parmesan cheese, and a white bowl of lentil soup topped with cheese.

Vegetarian and Vegan Soup

For extra protein, you don't have to rely only on meat and chicken. Vegetarian soups high in protein exist, and here are a few you'll love!

Salsa Lentil Soup

One of my all-time favorite easy recipes for vegetarian soup. Salsa Lentil Soup is an easy, budget-friendly, vegan soup made with mostly pantry ingredients.

18 grams protein 24 grams fiber

Three Bean Quinoa Chili

Easy Three Bean and Quinoa Chili recipe has pinto beans, black beans, and kidney beans plus quinoa for a satisfying, vegetarian/vegan alternative to a typically meat-heavy dish.

For two cups, you get 15 grams protein and 15 grams of fiber.

Miso Soup

Miso soup is a great way to prevent food waste plus add the benefits of fermented foods to your diet. Learn how to make your own miso soup at home.

One cup has 13 grams protein with 2 grams fiber

Smoky Kale Soup

Smoked paprika gives a subtle smokiness to this vegan soup packed with flavor. This is a good soup recipe for using up kale. You get a boost of protein fiber from the white beans.

Two cups has 18 grams protein and 4 grams fiber

Hot and Sour Soup

No need to order takeout, you can make hot and sour soup at home! And the ingredients list is simple - no need to go to a specialty food store.

If you want this to be vegetarian, be sure to use vegetable broth. And feel free to only use egg whites (just save the egg yolks for another recipe like chocolate chip cookies).

15 grams protein 1 gram fiber

Lentil Chili

Lentil Chili recipe that is vegan, vegetarian, budget-friendly, and gluten-free. Option to make in the Instant Pot or on the stovetop.

One serving has 15 grams protein and 18 grams fiber.

bowl of ginger beef soup on a gold and white napkin with fresh garlic, limes, and ginger in background.

Meal Prep Soups

Prepare one of these high protein soup recipes in advance for meal prep. I find it's best to store individual servings in an airtight container.

Ginger Beef Soup

This nutritious Ginger Beef Soup tastes delicious, is simple to make, and can help you feel better after just one bowl! Plus, you get a huge pot of gluten-free, dairy-free soup to enjoy.

17 grams protein per 2 cups

Chicken and Rice Soup

The perfect cozy meal when you're feeling under the weather.

Sausage, Red Pepper, and Spinach Soup with Quinoa

Use a few healthy convenience items to make a filling soup. This is a great recipe for meal prep or for a quick dinner.

28 grams protein 4 grams fiber

Beef Butternut Squash Chili

Squash in your chili might sound strange, but let me assure you that it's mighty delicious. This chili is definitely worth trying to shake up your regular chili recipe!

25 grams protein 9 grams fiber

Jalapeno Chicken and Potato Soup

Made with a homemade chicken broth, this chicken soup with potatoes and jalapenos is budget friendly, spicy, and delicious. This budget-friendly soup uses a whole chicken and tons of veggies for a spicy, tasty, nourishing meal in a bowl.

Two cups has 24 grams protein and 4 grams of fiber.

Seafood Gumbo from Living Well Kitchen @memeinge

Seafood Soups

Try seafood for an great source of protein that's an exciting alternative compared to the more common beef, chicken, or beans.

Seafood Gumbo

A traditional Creole seafood gumbo made with shrimp, gumbo crabs, and tons of veggies. Starting with a roux and homemade seafood stock, this seafood gumbo is rich and flavorful. Per paired with freshly cooked rice. This recipe has tons of tips to make it easier and more nutritious.

Two cup serving provides 25 grams of protein and 4 grams of fiber.

Crawfish Bisque

Reinvent leftover crawfish with this lighter version of incredibly delicious Crawfish Bisque. Gluten-free and can be dairy-free

Indian-Spiced Tomato Soup

If you're looking for a more exciting version of a basic tomato soup, try this version with aromatic Indian spices. This Indian Tomato Soup is thickened by pureeing it with cauliflower, and it's topped with seasoned sauteed shrimp for extra protein.

29 grams of protein 5 grams of fiber

Here is the list of high-protein soup recipes recipes:

Meme

Please consult your doctor, health care provider, and resources like the American diabetes association before making any changes or updates to your diet.