12 High-Protein Soup Recipes for All Seasons
You're looking for nutritious and flavorful soup options that fit any season. You'll find hearty choices like chicken noodle and turkey meatball soups, as well as lighter options with lentil and vegetable bases. But what makes these 12 high-protein soup recipes stand out, and how can you incorporate them into your meal plan?
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1. Chicken Noodle Soup
Classic chicken noodle soup made with tender chicken and soft noodles.
Ingredients
- 1 pound boneless, skinless chicken breast
- 4 cups chicken broth
- 1 medium onion
- 2 cloves garlic
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 8 ounces egg noodles
Instructions
- In a large pot, sauté the onion and garlic until the onion is translucent.
- Add the chicken to the pot and cook until browned on all sides.
- Pour in the chicken broth, thyme, salt, and pepper, and bring to a boil.
- Reduce the heat to a simmer and let cook for 10-12 minutes or until the chicken is cooked through.
- Add the egg noodles to the pot and cook for an additional 8-10 minutes or until the noodles are tender.
- Remove the chicken from the pot and shred or chop into bite-sized pieces.
- Return the chicken to the pot and stir to combine.
- Serve hot and enjoy.
2. Lentil Soup Recipe
Lentil soup is a nutritious and filling dish made with red or green lentils.
Ingredients
- 1 cup dried lentils
- 4 cups vegetable broth
- 1 onion
- 2 cloves garlic
- 1 carrot
- 1 celery stalk
- 1 can diced tomatoes
- 1 teaspoon dried thyme
- Salt and pepper
Instructions
- Rinse the lentils and soak them in water for 30 minutes.
- Chop the onion, garlic, carrot, and celery stalk.
- In a large pot, sauté the chopped vegetables in a little water until they're tender.
- Add the lentils, vegetable broth, diced tomatoes, and thyme to the pot.
- Bring the mixture to a boil, then reduce the heat and let it simmer for 30-40 minutes.
- Season the soup with salt and pepper to taste.
- Serve the lentil soup hot, garnished with fresh herbs if desired.
3. Spicy Black Bean Soup
Spicy Black Bean Soup is a hearty and flavorful dish with a kick of heat.
Ingredients
- 1 can black beans, drained and rinsed
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 red bell pepper, diced
- 1 can diced tomatoes
- 2 cups vegetable broth
- 1 teaspoon cumin
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon cayenne pepper
- Salt and pepper, to taste
- Fresh cilantro, chopped (optional)
Instructions
- In a large pot, heat 2 tablespoons of oil over medium heat.
- Add the chopped onion and cook until softened, about 5 minutes.
- Add the minced garlic and cook for 1 minute, until fragrant.
- Add the diced red bell pepper and cook for an additional 2 minutes.
- Stir in the cumin, smoked paprika, and cayenne pepper, and cook for 1 minute.
- Add the black beans, diced tomatoes, and vegetable broth, and bring to a boil.
- Reduce the heat to low and simmer for 20-25 minutes, or until the soup has thickened slightly.
- Season with salt and pepper to taste.
- Serve hot, garnished with chopped fresh cilantro if desired.
4. Turkey Meatball Soup
Hearty turkey meatball soup for a warm meal.
Ingredients
- 1 pound ground turkey
- 1/2 cup breadcrumbs
- 1 egg
- 1/4 cup grated Parmesan cheese
- 1 onion, chopped
- 4 cloves garlic, minced
- 4 cups chicken broth
- 1 can diced tomatoes
- 1 teaspoon dried basil
- Salt and pepper, to taste
Instructions
- Preheat oven to 400°F (200°C).
- Mix ground turkey, breadcrumbs, egg, and Parmesan cheese to form meatballs.
- Bake meatballs for 18-20 minutes, or until cooked through.
- In a large pot, sauté chopped onion and minced garlic until softened.
- Add chicken broth, diced tomatoes, and baked meatballs to the pot.
- Bring the mixture to a boil, then reduce heat and simmer for 10-15 minutes.
- Season with salt, pepper, and dried basil to taste.
- Serve hot and enjoy.
5. Roasted Vegetable Soup
Hearty roasted vegetable soup packed with nutrients and flavor.
Ingredients
- 2 tablespoons olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 2 carrots, chopped
- 2 celery stalks, chopped
- 2 cups mixed vegetables
- 4 cups vegetable broth
- 1 can diced tomatoes
- 1 teaspoon dried thyme
- Salt and pepper, to taste
Instructions
- Preheat the oven to 425°F (220°C).
- In a large bowl, toss the chopped onion, garlic, carrots, and celery with olive oil, salt, and pepper.
- Spread the vegetables on a baking sheet and roast for 30 minutes.
- In a large pot, combine the roasted vegetables, mixed vegetables, vegetable broth, diced tomatoes, and thyme.
- Bring the mixture to a boil, then reduce the heat and simmer for 20 minutes.
- Use an immersion blender to puree the soup until smooth.
- Season with salt and pepper to taste, then serve hot.
6. Creamy Broccoli Soup
Creamy broccoli soup is a nutritious and delicious high-protein option.
Ingredients
- 3 cups broccoli florets
- 2 tablespoons butter
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 cup chicken or vegetable broth
- 1/2 cup heavy cream
- 1/2 cup grated cheddar cheese
- 1 teaspoon dried thyme
- Salt and pepper, to taste
- 1/2 cup cooked chicken or turkey, diced
Instructions
- In a large pot, melt the butter over medium heat and sauté the onion and garlic until softened.
- Add the broccoli florets and cook for 3-4 minutes, or until they start to tenderize.
- Pour in the broth and bring the mixture to a boil, then reduce the heat and simmer for 10-12 minutes.
- Use an immersion blender to puree the soup until smooth, or allow it to cool and puree it in a blender.
- Stir in the heavy cream, cheddar cheese, and dried thyme, and season with salt and pepper to taste.
- Add the cooked chicken or turkey and stir to combine.
- Serve the soup hot, garnished with additional broccoli florets or a sprinkle of cheese if desired.
7. Protein Rich Minestrone
Protein Rich Minestrone is a hearty Italian soup packed with beans and vegetables.
Ingredients
- 1 can kidney beans
- 1 can black beans
- 1 can diced tomatoes
- 1 onion
- 2 cloves garlic
- 1 carrot
- 1 celery stalk
- 1 can chicken broth
- 1 tablespoon olive oil
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 1 cup small pasta shapes
- 1 cup chopped spinach
Instructions
- Heat olive oil in a large pot over medium heat.
- Add onion, garlic, carrot, and celery, and cook until the vegetables are tender.
- Add kidney beans, black beans, diced tomatoes, chicken broth, basil, oregano, salt, and pepper.
- Bring the soup to a boil, then reduce heat and simmer for 20 minutes.
- Add small pasta shapes and cook for an additional 8-10 minutes, or until the pasta is al dente.
- Stir in chopped spinach and cook until wilted.
- Serve hot and enjoy.
8. Shrimp And Rice Soup
A delicious and hearty shrimp and rice soup filled with protein and flavor.
Ingredients
- 1 pound large shrimp
- 2 cups chicken broth
- 1 cup uncooked white rice
- 1 onion, diced
- 2 cloves garlic, minced
- 1 teaspoon dried thyme
- 1/2 teaspoon paprika
- Salt and pepper, to taste
- 2 tablespoons olive oil
Instructions
- Heat the olive oil in a large pot over medium heat.
- Add the diced onion and cook until softened, about 5 minutes.
- Add the garlic and cook for an additional minute.
- Add the chicken broth, rice, thyme, and paprika to the pot.
- Bring the mixture to a boil, then reduce the heat to low and simmer for 20 minutes.
- Add the shrimp to the pot and cook until pink and fully cooked, about 5 minutes.
- Season the soup with salt and pepper to taste.
- Serve hot and enjoy.
9. Butternut Squash Soup
Creamy butternut squash soup with a boost of protein.
Ingredients
- 1 medium butternut squash
- 2 tablespoons olive oil
- 1 onion
- 3 cloves garlic
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 4 cups chicken broth
- 1/2 cup plain Greek yogurt
- 1/4 cup chopped fresh cilantro
- 1/2 cup diced cooked chicken
Instructions
- Preheat the oven to 400°F (200°C).
- Peel, de-seed, and chop the butternut squash into 1-inch cubes.
- In a large bowl, toss the squash with olive oil, salt, and pepper until they're evenly coated.
- Spread the squash on a baking sheet and roast for 30-40 minutes, or until tender.
- In a large pot, sauté the onion and garlic over medium heat until softened.
- Add the cumin, smoked paprika, and cook for 1 minute.
- Add the roasted squash, chicken broth, and cooked chicken to the pot.
- Bring the mixture to a boil, then reduce the heat and simmer for 15-20 minutes.
- Use an immersion blender to puree the soup until smooth.
- Stir in the Greek yogurt and cook for an additional 2-3 minutes.
- Taste and adjust the seasoning as needed.
- Serve hot, garnished with chopped cilantro.
10. Kale And Quinoa Soup
Kale And Quinoa Soup is a nutritious and filling meal option.
Ingredients
- 2 tablespoons olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 2 cups kale, chopped
- 1 cup quinoa, rinsed
- 4 cups vegetable broth
- 1 can diced tomatoes
- 1 teaspoon dried thyme
- Salt and pepper, to taste
Instructions
- Heat the olive oil in a large pot over medium heat.
- Add the chopped onion and cook until softened, about 5 minutes.
- Add the minced garlic and cook for an additional minute.
- Add the chopped kale and cook until wilted, about 3-4 minutes.
- Add the quinoa, vegetable broth, diced tomatoes, and dried thyme.
- Bring the mixture to a boil, then reduce the heat and simmer for 20-25 minutes.
- Season with salt and pepper to taste.
- Serve hot and enjoy.
11. Beef And Barley Soup
Hearty beef and barley soup for a comforting meal.
Ingredients
- 1 pound beef stew meat
- 2 tablespoons olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 2 carrots, chopped
- 2 celery stalks, chopped
- 1 cup pearl barley
- 4 cups beef broth
- 1 teaspoon dried thyme
- Salt and pepper, to taste
Instructions
- Heat the olive oil in a large pot over medium-high heat.
- Add the beef and cook until browned, about 5 minutes.
- Add the onion, garlic, carrots, and celery, and cook until the vegetables are tender, about 5 minutes.
- Add the barley, beef broth, and thyme, and bring to a boil.
- Reduce the heat to low, cover, and simmer for 1 hour, or until the barley is tender.
- Season with salt and pepper to taste, and serve hot.
12. Chicken And Rice Bowl
Hearty chicken and rice bowl filled with protein and flavor.
Ingredients
- 1 pound boneless chicken breast
- 2 cups cooked white rice
- 4 cups chicken broth
- 1 tablespoon olive oil
- 1 small onion
- 2 cloves garlic
- 1 teaspoon dried thyme
- Salt and pepper to taste
Instructions
- Heat olive oil in a large pot over medium heat.
- Add diced onion and cook until softened, about 5 minutes.
- Add minced garlic and cook for 1 minute.
- Add chicken breast and cook until browned, about 5-7 minutes.
- Pour in chicken broth and bring to a boil.
- Reduce heat and let simmer for 10-15 minutes or until chicken is cooked.
- Stir in cooked rice and dried thyme.
- Season with salt and pepper to taste.
- Serve hot and enjoy.
Conclusion
You'll find that high-protein soups can be visually represented as a web of interconnected recipes, with each option branching out to showcase its nutritional benefits. Investigating this theory reveals a pattern of increased protein intake corresponding to enhanced satiety and energy. This visual model illustrates the diversity of soups, confirming the theory's accuracy.