25 Healthy High-Protein Soup Recipes

If you’re looking for cozy meals that are also nourishing, these 25 healthy high-protein soup recipes are full of lean meats, beans, lentils, and veggies to keep you satisfied.

Keep your kitchen stocked with low-sodium broth, a variety of no-salt-added canned beans, and leak-proof glass meal prep containers so you’re ready to enjoy these soups all week long.

1. Lean Chicken and Vegetable Protein Soup

This lean chicken and vegetable protein soup is packed with shredded chicken, colorful veggies, and a clear, flavorful broth. It’s one of the easiest healthy high-protein soup recipes to make on a busy weeknight.

Ingredients

• 1 ½ pounds boneless, skinless chicken breasts
• 8 cups low-sodium chicken broth
• 3 carrots, sliced
• 3 celery stalks, sliced
• 1 zucchini, diced
• 3 cups baby spinach
• 1 teaspoon dried thyme

Directions

1. Add the chicken breasts and chicken broth to a large Dutch oven, then bring to a gentle boil.
2. Reduce heat and simmer 15–20 minutes until the chicken is cooked through, then remove it to a cutting board and shred with two forks.
3. Add the sliced carrots, celery, and diced zucchini to the broth along with the thyme, then simmer 10 minutes until tender.
4. Return the shredded chicken and stir in the spinach just until wilted; taste and season with salt and pepper.

2. Turkey and White Bean Protein Soup

This turkey and white bean protein soup is a great way to use leftover turkey and bulk it up with beans. It’s a satisfying option for lighter, healthy high-protein soup recipes.

Ingredients

• 3 cups shredded cooked turkey breast
• 2 cans white beans (cannellini or great northern), rinsed
• 8 cups low-sodium chicken stock
• 1 onion, diced
• 2 carrots, diced
• 1 teaspoon dried rosemary

Directions

1. Sauté the diced onion and carrots in a little olive oil in a soup pot until softened.
2. Stir in the white beans, chicken stock, and rosemary, then bring to a simmer.
3. Add the shredded turkey and cook for 15–20 minutes to warm through and meld flavors.
4. Taste, adjust salt and pepper, and serve with a squeeze of lemon if desired.

3. High-Protein Lentil and Spinach Soup

This lentil and spinach soup is loaded with plant-based protein and fiber. It’s one of the healthiest healthy high-protein soup recipes if you’re trying to eat more meatless meals.

Ingredients

• 1 ½ cups dry brown lentils, rinsed
• 8 cups low-sodium vegetable broth
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 tablespoons tomato paste
• 4 cups baby spinach
• 1 teaspoon ground cumin

Directions

1. Sauté the chopped carrots and celery in a bit of olive oil until softened.
2. Stir in the tomato paste and cumin, cooking for a minute until fragrant.
3. Add the lentils and broth, then bring to a boil and reduce to a simmer for 25–30 minutes until lentils are tender.
4. Stir in the spinach to wilt, season with salt and pepper, and serve.

4. Greek Lemon Chicken Orzo Protein Soup

This Greek-style lemon chicken orzo soup combines lean chicken and a small amount of pasta for a balanced meal. It’s a bright and comforting choice among healthy high-protein soup recipes.

Ingredients

• 1 pound boneless, skinless chicken thighs
• 8 cups low-sodium chicken broth
• ¾ cup orzo pasta
• ⅓ cup fresh lemon juice
• 2 large eggs
• 2 tablespoons chopped fresh dill

Directions

1. Add the chicken thighs and broth to a pot and simmer 20 minutes until cooked through.
2. Remove the chicken, shred it with forks, and set aside; stir the orzo into the broth and cook until al dente.
3. In a bowl, whisk the eggs and lemon juice, then slowly ladle in hot broth while whisking to temper.
4. Stir the egg-lemon mixture back into the pot along with the chicken and dill, heating gently without boiling; season and serve.

5. Beef and Lentil Protein Soup

This beef and lentil soup uses lean ground beef and fiber-rich lentils for a hearty, high-protein bowl. It’s one of the most filling healthy high-protein soup recipes to keep you full for hours.

Ingredients

• 1 pound 93% lean ground beef
• 1 cup dry brown lentils, rinsed
• 8 cups low-sodium beef broth
• 1 can diced tomatoes
• 2 carrots, chopped
• 1 teaspoon smoked paprika

Directions

1. Brown the lean ground beef in a soup pot, breaking it up with a wooden spoon, then drain any excess fat.
2. Stir in the chopped carrots, smoked paprika, and diced tomatoes.
3. Add the lentils and beef broth, bring to a boil, then simmer 30–35 minutes until lentils are tender.
4. Season with salt and pepper and serve warm.

6. Creamy Chicken and Quinoa Protein Soup

This creamy chicken and quinoa soup uses Greek yogurt for richness instead of heavy cream. It’s a wholesome spin in your lineup of healthy high-protein soup recipes.

Ingredients

• 3 cups shredded cooked chicken
• ¾ cup uncooked quinoa, rinsed
• 8 cups low-sodium chicken broth
• 1 cup plain Greek yogurt
• 1 cup frozen peas
• 2 carrots, diced

Directions

1. Add the chicken broth, quinoa, diced carrots, and peas to a pot; bring to a boil.
2. Reduce to a simmer and cook 15 minutes until the quinoa is tender.
3. Stir in the shredded chicken and warm through.
4. Remove from heat, whisk a ladle of hot soup into the Greek yogurt, then stir the mixture back into the pot and season to taste.

7. Spicy Black Bean and Chicken Protein Soup

This spicy black bean and chicken soup is smoky, filling, and full of protein from beans and poultry. It’s a bold, tex-mex option in your healthy high-protein soup recipes collection.

Ingredients

• 2 cans black beans, rinsed
• 2 cups shredded chicken breast
• 1 can fire-roasted diced tomatoes
• 6 cups low-sodium chicken broth
• 1 tablespoon chili powder
• 1 teaspoon ground cumin

Directions

1. Combine the black beans, fire-roasted tomatoes, and chicken broth in a pot.
2. Stir in the chili powder and cumin, then bring to a simmer for 15 minutes.
3. Add the shredded chicken and cook another 5–10 minutes until warmed through.
4. Serve with cilantro and a dollop of Greek yogurt for extra protein.

8. Tofu and Edamame Miso Protein Soup

This tofu and edamame miso soup is light but surprisingly high in plant-based protein. It’s a comforting addition to your healthy high-protein soup recipes when you want something lighter.

Ingredients

• 14 ounces firm tofu, cubed
• 1 ½ cups shelled edamame
• ¼ cup white miso paste
• 6 cups low-sodium vegetable broth
• 4 green onions, sliced
• 2 cups baby spinach

Directions

1. Warm the vegetable broth in a pot until steaming but not boiling.
2. Whisk the miso paste in a small bowl with a ladle of hot broth until smooth, then stir it back into the pot.
3. Add the tofu cubes and edamame, simmering gently for 5–7 minutes.
4. Stir in the spinach and sliced green onions just before serving.

9. Shrimp and White Bean Protein Soup

This shrimp and white bean soup is a light seafood option with extra protein from beans. It’s a flavorful twist in your healthy high-protein soup recipes rotation.

Ingredients

• 1 pound raw peeled shrimp
• 2 cans cannellini beans, rinsed
• 6 cups seafood or chicken stock
• 1 cup halved cherry tomatoes
• 3 garlic cloves, minced
• 2 tablespoons chopped fresh parsley

Directions

1. Sauté the minced garlic and halved cherry tomatoes in a little olive oil until fragrant.
2. Add the stock and cannellini beans, then bring to a simmer.
3. Stir in the shrimp and cook 3–4 minutes until pink and opaque.
4. Finish with parsley, salt, and pepper.

10. High-Protein Turkey Taco Soup

This turkey taco soup uses lean ground turkey and beans for a protein-heavy, tex-mex inspired dish. It’s one of the most family-friendly healthy high-protein soup recipes.

Ingredients

• 1 pound lean ground turkey
• 1 can black beans, rinsed
• 1 can kidney beans, rinsed
• 1 can fire-roasted diced tomatoes
• 6 cups low-sodium chicken broth
• 1 packet taco seasoning

Directions

1. Brown the ground turkey in a pot, breaking it into crumbles and draining excess fat.
2. Stir in the taco seasoning, then add the black beans, kidney beans, and tomatoes.
3. Pour in the broth and simmer for 20–25 minutes.
4. Top with avocado, cilantro, or a spoonful of Greek yogurt for extra protein.

11. High-Protein Chickpea and Kale Soup

This chickpea and kale soup is a simple, protein-packed option with big flavor. It’s an easy go-to in your healthy high-protein soup recipes when you need a pantry meal.

Ingredients

• 3 cans chickpeas, rinsed
• 7 cups low-sodium vegetable broth
• 4 cups chopped kale
• 1 onion, diced
• 3 garlic cloves, minced
• 1 teaspoon dried oregano

Directions

1. Sauté the diced onion and minced garlic in a bit of olive oil until soft.
2. Add the chickpeas, broth, and oregano, then bring to a simmer.
3. Stir in the kale and cook 10–15 minutes until tender.
4. Season with salt, pepper, and a squeeze of lemon if you like.

12. Protein-Packed Beef and Bean Chili Soup

This beef and bean chili soup is thick, spicy, and loaded with protein from beef and beans. It’s a heartier choice in your healthy high-protein soup recipes lineup.

Ingredients

• 1 ½ pounds lean ground beef
• 1 can black beans, rinsed
• 1 can kidney beans, rinsed
• 1 can crushed tomatoes
• 4 cups low-sodium beef broth
• 2 tablespoons chili powder
• 1 teaspoon cumin

Directions

1. Brown the ground beef in a heavy pot, breaking it into small pieces, then drain off excess fat.
2. Stir in the chili powder, cumin, crushed tomatoes, and beef broth.
3. Add the black beans and kidney beans, then simmer for 30–40 minutes until thickened.
4. Adjust seasoning and serve with a spoonful of Greek yogurt instead of sour cream for extra protein.

13. High-Protein Egg Drop Chicken Soup

This egg drop chicken soup adds whisked eggs to a simple chicken base for extra protein. It’s a soothing and quick option among healthy high-protein soup recipes.

Ingredients

• 2 cups shredded chicken breast
• 8 cups low-sodium chicken broth
• 3 large eggs
• 2 tablespoons cornstarch
• 3 green onions, sliced
• 2 tablespoons low-sodium soy sauce

Directions

1. Bring the chicken broth and soy sauce to a simmer in a pot.
2. Whisk the cornstarch with a little water and stir into the broth to slightly thicken.
3. Beat the eggs in a bowl, then slowly drizzle them into the simmering soup while stirring gently to create ribbons.
4. Stir in the shredded chicken and top with sliced green onions.

14. High-Protein Red Lentil Tomato Soup

This red lentil tomato soup is silky, flavorful, and packed with plant-based protein. It’s one of the fastest healthy high-protein soup recipes because red lentils cook quickly.

Ingredients

• 1 cup dry red lentils, rinsed
• 1 can crushed tomatoes
• 6 cups low-sodium vegetable broth
• 1 onion, chopped
• 3 garlic cloves, minced
• 1 teaspoon ground cumin

Directions

1. Sauté the chopped onion and minced garlic in a little olive oil until soft.
2. Stir in the cumin, then add the crushed tomatoes, red lentils, and broth.
3. Bring to a boil, then simmer for 20 minutes until the lentils break down.
4. Blend with an immersion blender until smooth, then season to taste.

15. Creamy Broccoli Cheddar Protein Soup

This creamy broccoli cheddar soup uses Greek yogurt and reduced-fat cheese for a lighter, protein-forward bowl. It’s a comfort food style choice among healthy high-protein soup recipes.

Ingredients

• 5 cups broccoli florets
• 6 cups low-sodium chicken broth
• 1 cup plain Greek yogurt
• 1 ½ cups reduced-fat shredded cheddar cheese
• 1 onion, chopped

Directions

1. Sauté the chopped onion in a bit of olive oil until translucent.
2. Add the broccoli florets and broth, then simmer 10–12 minutes until broccoli is very tender.
3. Blend part or all of the soup with an immersion blender to your preferred texture.
4. Off the heat, stir in the Greek yogurt and cheddar until melted; season with salt and pepper.

16. High-Protein Turkey Meatball Soup

This turkey meatball soup features mini meatballs and plenty of vegetables in a light broth. It’s a fun option in your healthy high-protein soup recipes, especially for kids.

Ingredients

• 1 pound lean ground turkey
• ½ cup plain bread crumbs
• 1 large egg
• ¼ cup grated Parmesan
• 8 cups low-sodium chicken stock
• 2 carrots, sliced
• 3 cups baby spinach

Directions

1. In a bowl, mix the ground turkey, bread crumbs, egg, and Parmesan, then roll into small meatballs.
2. Bring the chicken stock and sliced carrots to a simmer in a pot.
3. Gently drop the turkey meatballs into the simmering soup and cook 12–15 minutes until cooked through.
4. Stir in the spinach to wilt, season, and serve.

17. High-Protein White Chicken Chili Soup

This white chicken chili soup uses chicken, beans, and Greek yogurt for a creamy, protein-rich meal. It’s a cozy spin in the healthy high-protein soup recipes category.

Ingredients

• 3 cups shredded chicken breast
• 2 cans white beans, rinsed
• 6 cups low-sodium chicken broth
• 1 can diced green chiles
• 1 teaspoon cumin
• 1 cup plain Greek yogurt

Directions

1. Add the white beans, broth, green chiles, and cumin to a pot; bring to a simmer.
2. Stir in the shredded chicken and cook 10–15 minutes.
3. Remove from heat, whisk some hot soup into the Greek yogurt, then stir the mixture back into the pot.
4. Season and serve with cilantro and lime.

18. High-Protein Italian Sausage and Bean Soup

This Italian sausage and bean soup is hearty but still balanced with plenty of veggies and beans. It’s a flavorful staple in your healthy high-protein soup recipes collection.

Ingredients

• 1 pound chicken Italian sausage, casings removed
• 2 cans cannellini beans, rinsed
• 8 cups low-sodium chicken stock
• 2 carrots, sliced
• 2 celery stalks, sliced
• 2 teaspoons Italian seasoning

Directions

1. Brown the chicken Italian sausage in a pot, breaking it into crumbles.
2. Add the sliced carrots and celery and sauté a few minutes.
3. Stir in the cannellini beans, stock, and Italian seasoning, then simmer 20–25 minutes.
4. Taste and adjust salt and pepper before serving.

19. High-Protein Vegetable Beef Soup

This vegetable beef soup uses lean beef, lots of vegetables, and a broth that’s not too heavy. It’s a classic comfort food entry in your healthy high-protein soup recipes list.

Ingredients

• 1 ½ pounds lean beef stew meat, cubed
• 8 cups low-sodium beef broth
• 3 cups frozen mixed vegetables
• 2 russet potatoes, cubed
• 1 can diced tomatoes

Directions

1. Sear the beef cubes in a hot Dutch oven until browned.
2. Add the beef broth and diced tomatoes, then simmer 45 minutes until beef is tender.
3. Stir in the potatoes and mixed vegetables, cooking another 20 minutes until soft.
4. Season and serve hot.

20. High-Protein Bean and Barley Soup

This bean and barley soup combines protein-rich beans and fiber-packed barley for a very satisfying meal. It’s a rustic favorite among healthy high-protein soup recipes.

Ingredients

• 1 can white beans, rinsed
• 1 can kidney beans, rinsed
• ¾ cup pearl barley
• 8 cups low-sodium vegetable stock
• 2 carrots, diced

Directions

1. Sauté the diced carrots in a pot until slightly softened.
2. Add the white beans, kidney beans, barley, and stock.
3. Bring to a boil, then simmer 35–40 minutes until the barley is tender.
4. Season to taste and enjoy.

21. High-Protein Chicken Enchilada Soup

This chicken enchilada soup uses chicken, beans, and a tomato base for a fun, high-protein bowl. It’s a flavorful twist in your healthy high-protein soup recipes repertoire.

Ingredients

• 3 cups shredded chicken breast
• 1 can black beans, rinsed
• 2 cups red enchilada sauce
• 6 cups low-sodium chicken broth
• 1 cup frozen corn

Directions

1. Combine the enchilada sauce, broth, black beans, and corn in a pot.
2. Bring to a simmer, then stir in the shredded chicken.
3. Cook 15–20 minutes until heated through and flavors meld.
4. Serve with cilantro and a sprinkle of reduced-fat cheese if desired.

22. High-Protein Split Pea and Ham Soup

This split pea and ham soup is thick, smoky, and high in protein from peas and ham. It’s a classic comfort food pick in your healthy high-protein soup recipes rotation.

Ingredients

• 1 pound dried green split peas, rinsed
• 2 cups diced lean ham
• 8 cups low-sodium chicken stock
• 2 carrots, chopped
• 2 celery stalks, chopped

Directions

1. Add the split peas, ham, chopped carrots, and celery to a pot, then pour in the stock.
2. Bring to a boil, then simmer 1–1 ¼ hours, stirring occasionally, until the peas break down and the soup thickens.
3. If desired, blend lightly with an immersion blender for a smoother texture.
4. Season with salt and pepper and serve.

23. High-Protein Tofu Ramen Soup

This tofu ramen soup uses protein-packed tofu and eggs in a flavorful broth with noodles. It’s a slurpable favorite among healthy high-protein soup recipes for cozy nights in.

Ingredients

• 14 ounces firm tofu, cubed
• 8 ounces ramen noodles (discard seasoning packets)
• 8 cups low-sodium vegetable broth
• ¼ cup low-sodium soy sauce
• 2 soft-boiled eggs, halved
• 4 green onions, sliced

Directions

1. Simmer the vegetable broth with the soy sauce for 10 minutes.
2. Add the tofu cubes and cook for 5 minutes.
3. Stir in the ramen noodles and cook until just tender.
4. Serve in bowls topped with soft-boiled egg halves and sliced green onions.

24. High-Protein Chicken and Wild Rice Soup

This chicken and wild rice soup uses hearty wild rice and lean chicken for a filling, protein-packed bowl. It’s a classic, cozy entry in your healthy high-protein soup recipes list.

Ingredients

• 1 ½ pounds boneless, skinless chicken breasts
• ¾ cup wild rice blend
• 8 cups low-sodium chicken stock
• 2 carrots, diced
• 2 celery stalks, diced
• 1 teaspoon dried thyme

Directions

1. Add the chicken breasts, wild rice blend, diced carrots, celery, thyme, and stock to a pot.
2. Bring to a boil, then reduce to a simmer and cook 35–40 minutes until the rice is tender and chicken is cooked through.
3. Remove the chicken, shred it with forks, and return it to the pot.
4. Season with salt and pepper and serve.

25. High-Protein Greek Turkey Meatball Lemon Soup

This Greek turkey meatball lemon soup is bright, herby, and packed with protein from turkey and eggs. It’s a zesty, refreshing option among healthy high-protein soup recipes.

Ingredients

• 1 pound lean ground turkey
• 1 egg for meatballs
• ⅓ cup bread crumbs
• 8 cups low-sodium chicken broth
• ⅓ cup fresh lemon juice
• 2 eggs for lemon mixture
• 2 tablespoons chopped fresh dill

Directions

1. Mix the ground turkey, 1 egg, and bread crumbs, then form small meatballs.
2. Bring the chicken broth to a simmer and gently add the turkey meatballs; cook 12–15 minutes until done.
3. In a bowl, whisk the remaining 2 eggs with the lemon juice, then slowly ladle in hot broth while whisking to temper.
4. Stir the egg-lemon mixture back into the pot along with the dill, heat gently without boiling, and season.

FAQ

How can I add even more protein to these healthy high-protein soup recipes?

You can boost the protein in healthy high-protein soup recipes by stirring in extra beans, lentils, shredded chicken, or a dollop of plain Greek yogurt at the end. Adding a scoop of unflavored collagen powder to hot soup is another easy way to increase protein without changing the flavor much.

Are these healthy high-protein soup recipes good for meal prep?

Yes, most healthy high-protein soup recipes are perfect for meal prep because they reheat well and often taste better the next day. Store portions in airtight glass containers and reheat gently on the stove or in the microwave, adding a splash of low-sodium broth if they’ve thickened.

Can I make these healthy high-protein soup recipes dairy-free?

Many healthy high-protein soup recipes can be made dairy-free by swapping Greek yogurt and cheese for non-dairy options. Try using canned coconut milk for creaminess or a dairy-free cheese alternative in recipes that call for cheddar.

What tools make cooking high-protein soup easier?

A few tools can streamline healthy high-protein soup recipes, including a heavy-duty Dutch oven, a programmable slow cooker, and an immersion blender. A good set of measuring cups and spoons also ensures your protein portions stay consistent.

Can I freeze these healthy high-protein soup recipes?

Most healthy high-protein soup recipes freeze well, especially broth-based options with beans, lentils, or chicken. Cool the soup completely and ladle into freezer-safe containers or freezer bags, leaving room for expansion, then thaw in the fridge before reheating.

How do I keep high-protein soups lighter in calories?

To keep healthy high-protein soup recipes lighter, focus on lean proteins, skip heavy cream, and load up on vegetables. Choose lean meats like chicken breast or lean turkey, use low-sodium broths, and stir in Greek yogurt instead of heavy cream for richness.

Conclusion

These 25 healthy high-protein soup recipes give you so many ways to combine lean meats, beans, lentils, and veggies into cozy bowls that actually keep you full.

Stock your pantry with basics like no-salt-added canned beans, dry lentils, and low-sodium broth so you can whip up a nourishing pot anytime.

Whether you’re craving something creamy like broccoli cheddar, spicy like turkey taco soup, or plant-based like lentil and chickpea bowls, these healthy high-protein soup recipes work for busy weeknights and meal prep alike.

A solid Dutch oven, trusty immersion blender, and a set of sturdy soup bowls make serving and cleanup easy.

Use these healthy high-protein soup recipes as a rotating menu, choosing a few to freeze and a few to enjoy fresh throughout the week.