15 High-Protein Soup Recipes for a Healthy Boost

You're looking for a healthy boost, and 15 high-protein soup recipes can help. These soups, made with chicken, beans, and lentils, support muscle growth and overall well-being.

You'll find options like chicken noodle and lentil vegetable soup, but that's just the beginning - there are many more to explore, each offering a unique blend of flavors and nutrients that will leave you wondering what other tasty and healthy options are available.

1. Chicken Noodle Soup

Classic chicken noodle soup is a comforting and nutritious meal option.

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

1. In a large pot, sauté the onion and garlic in a little bit of oil until they are softened.
2. Add the chicken to the pot and cook until it is browned on all sides.
3. Pour in the chicken broth, thyme, salt, and pepper, and bring the mixture to a boil.
4. Reduce the heat to a simmer and let the soup cook for 10-15 minutes, or until the chicken is cooked through.
5. Add the egg noodles to the pot and cook for an additional 8-10 minutes, or until they are tender.
6. Serve the soup hot, garnished with chopped herbs or a sprinkle of black pepper if desired.

2. Lentil Vegetable Soup

Hearty lentil vegetable soup packed with protein and fiber.

Ingredients

• 1 cup dried green or brown lentils
• 2 medium carrots, chopped
• 2 medium potatoes, chopped
• 1 large onion, chopped
• 3 cloves garlic, minced
• 2 cups vegetable broth
• 1 can diced tomatoes
• 1 teaspoon dried thyme
• Salt and pepper, to taste

Instructions

1. In a large pot, sauté the onion, garlic, carrots, and potatoes in a little water until the vegetables are tender.
2. Add the lentils, vegetable broth, diced tomatoes, and thyme to the pot.
3. Bring the mixture to a boil, then reduce the heat and let simmer for 30-40 minutes, or until the lentils are tender.
4. Season the soup with salt and pepper to taste.
5. Serve hot, garnished with chopped fresh herbs if desired.

3. Turkey Meatball Soup

Hearty turkey meatball soup for a comforting meal.

Ingredients

• 1 pound ground turkey
• 1/2 cup breadcrumbs
• 1 egg
• 1 onion, chopped
• 3 cloves garlic, minced
• 4 cups chicken broth
• 1 can diced tomatoes
• 1 teaspoon dried basil
• Salt and pepper, to taste

Instructions

1. Preheat oven to 400°F (200°C).
2. Mix ground turkey, breadcrumbs, egg, onion, and garlic to form meatballs.
3. Bake meatballs for 18-20 minutes or until cooked through.
4. In a large pot, combine chicken broth, diced tomatoes, and basil.
5. Bring the broth mixture to a boil, then reduce heat and add cooked meatballs.
6. Simmer the soup for 10-15 minutes to allow flavors to meld.
7. Season with salt and pepper to taste.
8. Serve hot and enjoy.

4. Spicy Black Bean

Spicy Black Bean soup is a hearty and flavorful dish packed with protein and fiber.

Ingredients

• 1 can black beans, drained and rinsed
• 1 onion, diced
• 2 cloves garlic, minced
• 1 red bell pepper, diced
• 1 can diced tomatoes
• 2 cups vegetable broth
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon cayenne pepper
• Salt and pepper, to taste
• 1/4 cup chopped fresh cilantro

Instructions

1. In a large pot, heat 2 tablespoons of oil over medium heat.
2. Add the diced onion and cook until softened, about 5 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the diced red bell pepper and cook for 2 minutes.
5. Stir in the cumin, smoked paprika, and cayenne pepper.
6. Add the black beans, diced tomatoes, and vegetable broth.
7. Bring the mixture to a boil, then reduce the heat and simmer for 20 minutes.
8. Season with salt and pepper to taste.
9. Serve hot, garnished with chopped fresh cilantro.

5. Protein Packed Minestrone

Hearty Italian-inspired minestrone packed with protein-rich beans and lean ground beef.

Ingredients

• 1 pound lean ground beef
• 1 medium onion, chopped
• 3 cloves garlic, minced
• 2 medium tomatoes, diced
• 1 can kidney beans, drained and rinsed
• 1 can cannellini beans, drained and rinsed
• 4 cups vegetable broth
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• Salt and pepper, to taste
• Grated Parmesan cheese, for serving

Instructions

1. Cook the ground beef in a large pot over medium-high heat until browned, breaking it into small pieces as it cooks.
2. Add the chopped onion and cook until it's translucent and starting to caramelize.
3. Add the minced garlic and cook for an additional minute, stirring constantly to prevent burning.
4. Stir in the diced tomatoes, kidney beans, cannellini beans, vegetable broth, dried oregano, and dried basil.
5. Bring the mixture to a boil, then reduce the heat to low and simmer for 20-25 minutes or until the soup has thickened slightly.
6. Season the soup with salt and pepper to taste.
7. Serve the minestrone hot, topped with grated Parmesan cheese.

6. Creamy Broccoli Soup

Creamy broccoli soup is a healthy and delicious meal 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 teaspoon dried thyme
• Salt and pepper, to taste
• 1/2 cup grated cheddar cheese

Instructions

1. In a large pot, melt the butter over medium heat and sauté the onion until softened.
2. Add the garlic and cook for an additional minute, until fragrant.
3. Add the broccoli florets and cook, stirring occasionally, until they start to soften.
4. Pour in the broth and bring the mixture to a boil, then reduce the heat and simmer until the broccoli is tender.
5. Use an immersion blender to puree the soup until smooth, or allow it to cool and puree it in a blender.
6. Stir in the heavy cream and thyme, and season with salt and pepper to taste.
7. Return the soup to the pot and reheat it over low heat, if necessary.
8. Serve the soup hot, topped with grated cheddar cheese.

7. Beef Barley Soup

Hearty beef barley soup filling with tender beef and chewy barley.

Ingredients

• 1 pound beef stew meat
• 2 medium carrots, chopped
• 2 medium potatoes, chopped
• 1 large onion, chopped
• 3 cloves garlic, minced
• 1 cup pearl barley
• 4 cups beef broth
• 1 teaspoon dried thyme
• Salt and pepper, to taste

Instructions

1. Heat oil in a large pot over medium heat.
2. Add the chopped onion and cook until it's translucent.
3. Add the beef and cook until browned on all sides.
4. Add the chopped carrots, potatoes, and garlic, and cook for 5 minutes.
5. Add the barley, beef broth, and thyme, and bring to a boil.
6. Reduce the heat and simmer, covered, for 1 1/2 hours, or until the beef is tender.
7. Season with salt and pepper to taste.
8. Serve hot, garnished with fresh herbs, if desired.

8. Roasted Vegetable Soup

Roasted vegetable soup is a nutritious and delicious option.

Ingredients

• 2 tablespoons olive oil
• 1 onion, chopped
• 3 cloves garlic, minced
• 3 carrots, chopped
• 2 potatoes, chopped
• 1 cup diced tomatoes
• 4 cups vegetable broth
• 1 teaspoon dried thyme
• Salt and pepper, to taste

Instructions

1. Preheat the oven to 425°F (220°C).
2. Toss the onion, garlic, carrots, and potatoes with olive oil, salt, and pepper on a baking sheet.
3. Roast in the oven for 30 minutes, or until the vegetables are tender.
4. In a large pot, combine the roasted vegetables, diced tomatoes, and vegetable broth.
5. Bring the mixture to a boil, then reduce the heat and simmer for 15 minutes.
6. Stir in the dried thyme and season with salt and pepper to taste.
7. Serve the soup hot, garnished with fresh herbs if desired.

9. Quinoa Chicken Stew

Hearty quinoa chicken stew packed with protein and vegetables.

Ingredients

• 1 pound boneless chicken breast
• 1 cup quinoa
• 2 cups chicken broth
• 1 large onion
• 2 cloves garlic
• 1 large carrot
• 1 large potato
• 1 teaspoon dried thyme
• Salt and pepper to taste

Instructions

1. Rinse the quinoa in a fine-mesh strainer and drain well.
2. In a large pot, heat 2 tablespoons of oil over medium heat.
3. Add the chopped onion and cook until softened, about 5 minutes.
4. Add the minced garlic and cook for 1 minute.
5. Add the chicken to the pot and cook until browned, about 5-7 minutes.
6. Add the quinoa, chicken broth, carrot, potato, and thyme to the pot.
7. Bring the mixture to a boil, then reduce the heat to low and simmer.
8. Cook for 30-40 minutes or until the quinoa is tender and the chicken is cooked through.
9. Season with salt and pepper to taste.
10. Serve hot and enjoy.

10. Butternut Squash Soup

Creamy butternut squash soup packed with protein and nutrients.

Ingredients

• 1 large 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

Instructions

1. Preheat the oven to 400°F (200°C).
2. Cut the butternut squash in half lengthwise and scoop out the seeds.
3. Place the squash on a baking sheet, cut side up, and drizzle with olive oil.
4. Roast the squash in the oven for 45 minutes, or until tender.
5. In a large pot, sauté the onion and garlic over medium heat until softened.
6. Add the cumin, smoked paprika, salt, and pepper, and cook for 1 minute.
7. Scoop the roasted squash into the pot and add the chicken broth.
8. Bring the mixture to a boil, then reduce the heat and simmer for 15 minutes.
9. Use an immersion blender to puree the soup until smooth.
10. Stir in the Greek yogurt and cook for an additional 2 minutes.
11. Taste and adjust the seasoning as needed.
12. Serve the soup hot, garnished with chopped cilantro.

11. High Protein Chili

Hearty high protein chili packed with beef and beans.

Ingredients

• 1 lb ground beef
• 1 large onion
• 3 cloves of garlic
• 1 can diced tomatoes
• 1 can kidney beans
• 1 can black beans
• 1 tbsp chili powder
• 1 tsp cumin
• Salt and pepper
• 1/4 cup chopped fresh cilantro

Instructions

1. Brown the ground beef in a large pot over medium-high heat.
2. Add the onion and garlic and cook until the onion is translucent.
3. Stir in chili powder and cumin and cook for 1 minute.
4. Add the diced tomatoes, kidney beans, and black beans.
5. Reduce heat to low and simmer for 30 minutes.
6. Season with salt and pepper to taste.
7. Garnish with chopped cilantro and serve hot.

12. Kale White Bean

Hearty kale and white bean soup packed with protein and fiber.

Ingredients

• 1 can cannellini beans
• 2 cups chopped kale
• 1 onion
• 3 cloves garlic
• 4 cups vegetable broth
• 1/2 cup diced tomatoes
• 1 teaspoon dried thyme
• Salt and pepper to taste
• 2 tablespoons olive oil

Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add the onion and cook until softened, about 5 minutes.
3. Add the garlic and cook for 1 minute.
4. Add the kale and cook until wilted, about 3 minutes.
5. Add the cannellini beans, vegetable broth, diced tomatoes, and thyme.
6. Bring the mixture to a boil, then reduce the heat and simmer for 20 minutes.
7. Season with salt and pepper to taste.
8. Serve hot and enjoy.

13. Chicken Tortilla Soup

A flavorful and filling Mexican-inspired soup made with chicken and tortillas.

Ingredients

• 1 pound boneless, skinless chicken breasts
• 4 cups chicken broth
• 1 large onion
• 2 cloves garlic
• 1 red bell pepper
• 2 teaspoons cumin
• 1 teaspoon paprika
• 1/2 teaspoon cayenne pepper
• 6-8 corn tortillas
• 1 can diced tomatoes
• Salt and pepper to taste
• Optional toppings: avocado, sour cream, shredded cheese, cilantro

Instructions

1. In a large pot, sauté the onion, garlic, and red bell pepper in a little bit of oil until the vegetables are tender.
2. Add the chicken to the pot and cook until browned on all sides.
3. Add the chicken broth, cumin, paprika, and cayenne pepper to the pot, and bring to a boil.
4. Reduce the heat and let simmer for 10-15 minutes or until the chicken is cooked through.
5. While the soup is simmering, cut the tortillas into thin strips and fry them in a little bit of oil until crispy.
6. Add the diced tomatoes to the pot and stir to combine.
7. Shred the cooked chicken and add it back to the pot.
8. Taste and adjust the seasoning as needed.
9. Serve the soup hot, topped with crispy tortilla strips and any desired toppings.

14. Spinach Artichoke Soup

Creamy spinach artichoke soup with a boost of protein.

Ingredients

• 1 can artichoke hearts
• 2 cups fresh spinach
• 1 onion
• 3 cloves garlic
• 1 cup chicken broth
• 1/2 cup heavy cream
• 1/2 cup grated cheddar cheese
• 1/2 cup cooked chicken
• 1 tsp dried thyme
• Salt and pepper to taste

Instructions

1. Chop the onion and sauté in a pot until softened.
2. Add garlic and cook for 1 minute.
3. Add artichoke hearts, chicken broth, and thyme, and bring to a boil.
4. Reduce heat and let simmer for 15 minutes.
5. Stir in heavy cream and cheddar cheese until melted.
6. Add cooked chicken and fresh spinach, and cook until spinach is wilted.
7. Season with salt and pepper to taste.
8. Serve hot and enjoy.

15. Vegan Lentil Stew

Hearty and comforting stew made with red lentils and aromatic spices.

Ingredients

• 1 cup red lentils
• 2 cups vegetable broth
• 1 large onion
• 3 cloves garlic
• 1 large carrot
• 1 large potato
• 1 can diced tomatoes
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• Salt and pepper

Instructions

1. In a large pot, sauté the onion, garlic, carrot, and potato in a little water until the vegetables are tender.
2. Add the lentils, vegetable broth, diced tomatoes, cumin, smoked paprika, salt, and pepper to the pot.
3. Bring the stew to a boil, then reduce the heat and simmer for 30-40 minutes or until the lentils are tender.
4. Use an immersion blender to puree the stew to your desired consistency.
5. Serve hot, garnished with fresh herbs or a dollop of vegan yogurt, if desired.

Conclusion

You'll boost your protein intake with these 15 soups. Notably, studies show that high-protein diets can increase muscle mass by up to 20%. With options like chicken and lentil soups, you'll meet your daily protein needs, supporting overall health and muscle growth, making them a great addition to a healthy meal plan.