Cozy season is here! Curl up with a comforting bowl of chicken noodle or taco soup while hitting your macros with these high protein soup recipes. They are downright perfect for meal prep and you can often either make them ahead of time or let them slow cook all day for an easy, no-cook dinner. Win-win!
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Why High-Protein Soup Recipes Are the Answer
Consider this post to be a love letter to soups as a meal. As a busy mom, I’m all about the soup life. You can make a big pot on the weekend and reheat all week. Plus, there are lots of ways to incorporate different vegetables, too.
But really, not all soups are appropriate to be served as a complete meal. They’re more like appetizers instead of a balanced meal that you can actually eat and feel full after.
Each of these recipes is made to be a great source of protein, which will help keep you full for longer and support your metabolism. At the same time, they often contain several types of fiber-rich veggies and all that broth will fill you up faster, too. All of this can support healthy weight loss or maintenance, if that’s your goal!
I even have a selection of vegetarian high-protein soups that rely on lentils and beans instead of meat.
Convenient, hearty, family-friendly, and absolutely delicious? Soup season is about to be your favorite season!
If you’re looking for more protein-packed recipes, check out these Protein Salad Recipes too!
High Protein Soup Recipes
Healthy Chicken Noodle Soup Recipe
Chicken noodle is a classic and also one of the easiest soups to throw together. Just chop up some veggies, simmer them with stock and chicken, and serve!
This version is naturally low in sodium and contains 28 grams of protein per serving. Use high fiber or high protein noodles for an extra boost!
High Protein Taco Soup
Ground beef-based soups are almost always high protein, but not always lean enough to eat all week long.
This one is loaded with spices, beans, and 37 grams of protein and only contains 3 grams of fat per serving. Top with sour cream or Greek yogurt and a little shredded cheese for extra protein, too!
Lazy Lasagna Soup
If you crave that warm coziness of homemade lasagna but do not have time to deal with layering noodles, this is the recipe for you.
It cooks in a crockpot, so it’s set-it-and-forget-it kind of affair and uses broken noodles, which plump up in the broth. It’s tomato-y, easy, and utterly craveable, especially when the temps drop.
Crockpot Creamy Chicken Enchilada Soup
The combination of black beans and chicken breast make this soup a great source of both protein and fiber.
Plus, it’s flavorful without being too spicy, so it’s great for kids and families, too.
Hearty Italian Sausage Spinach Soup
Lean Italian sausage is a fantastic way to add a major dose of flavor while still ensuring your soup is high in protein. This one is brothy and hearty and always takes me back to my childhood. It’s a classic!
Leftover Turkey Wild Rice Soup
It doesn’t have to be turkey, but leftover chicken or turkey are a quick and convenient protein source. We love to make it with Thanksgiving leftovers!
Instant Pot Beef and Barley Soup
This cozy meal is a dream for fall and winter with its hearty morsels of beef, carrots, and nutty barley. Those whole grains and veggies add extra fiber, too, which will keep you feeling full for hours.
No-Noodle Chicken Soup Recipe
Love the flavor of chicken noodle? This lemony version uses pearl couscous for a totally different mouthfeel but similar convenience. It’s bright and refreshing, and makes a nice light meal any time of year.
Thai Shrimp Coconut Soup
This one-pot charmer takes just 30 minutes to make and is utterly loaded with flavor. We’re talking red curry paste, coconut milk, lime juice, fresh garlic, ginger, and the works, all paired with juicy shrimp.
This one proves there is absolutely no need to compromise on flavor when you’re eating well!
Quinoa Chili with Meat
The beans, ground beef, and quinoa is a fantastic pantry meal you can whip up with a quick raid of your cupboard. Plus, the flavors are top notch.
It’s delicious with a little homemade almond flour cornbread or just a sprinkle of cheese and sour cream!
Mini Chicken Meatball Soup
This recipe is super simple – the classic mirepoix (onions, carrots, and celery) plus chicken broth, barley, and homemade chicken meatballs.
I like to add almond flour to the meatballs for extra healthy fats, and the herbs give it a Mediterranean flair. Perfect for kids!
Slow Cooker Stuffed Pepper Soup
Stuffed pepper soup is much, much easier than actually stuffing peppers, and you still get all those flavors you love from the fire-roasted tomatoes, aromatics, and hearty ground beef.
We love to make this slow cooker classic on busy days when we know we need dinner ready when we walk in the door!
Pumpkin Soup with Chicken
All of us should be eating more pumpkin! It’s a nutritional powerhouse that can support healthy immune function, blood pressure, digestion, and more. Plus, it’s naturally sweet and helps mellow out spicier ingredients, like curry paste.
Use leftover rotisserie chicken and canned pumpkin puree to make it even easier to throw together.
Turkey Sausage and Kale Soup
I love soups that eat more like stews with bites of veggies, tender meat, and beans. This one is so simple yet has plenty of greens, beans, and produce in a rich, tomato-y broth you’ll be thinking about later.
Chicken Pastina Soup
Pastina refers to any of a number of teeny tiny pastas, and this simple chicken soup is one of our go-to recipes anytime a kid is under the weather or we just need something cozy to warm up on a cold night.
One Pot Ground Turkey Chili
Ground turkey is a staple for us. It’s inexpensive, lower in saturated fat than traditional ground beef, and can be used interchangeably in most recipes.
I especially love it in chili, since the turkey will soak up all those spices and the flavorful broth. You can even freeze the leftovers for an easy protein-packed meal any time you need it!
Healthy Chicken Tortilla Soup
I crave tortilla soup as soon as the temperature starts to drop. There’s something about that smoky, savory broth with the crispy tortillas on top that I can’t get enough of!
This one is a little warm from the chipotles and spices, but honestly, even the kids love it with some sour cream or Greek yogurt.
High Protein Chili
Can you notice a theme? The meat + beans formula for chili is ideal for a high-protein recipe. This one has two types of beans, lean ground beef, corn, and green chiles, plus 36 grams of protein per serving!
It’s one of my favorite crock pot recipes since the flavors really come together during the long simmer.
Healthy Chicken Potato Soup
Potato soups are rich and creamy, and not notoriously healthy, but this one is a lightened up version. I use part-skim evaporated milk to keep the creaminess without the calories, and the chicken makes it a complete meal in one.
Slow Cooker Buffalo Chicken Chili
You can follow the basic recipe for chili but adjust the seasonings and flavors for something totally different. We absolutely love the tangy heat of this buffalo chili, and I always add a little honey to mellow it out. So good with a little lime juice and a sprinkle of blue cheese!
Ground Beef and Noodle Soup
This one is more like your classic beef and vegetable soup, except we’re using alphabet noodles to make it fun! It takes just one pot and 30 minutes and the kids absolutely love it. Feel free to use your favorite pasta if learning the ABCs isn’t a priority for you!
White Chicken Chili with Salsa Verde
You need such a short list of ingredients for this recipe that you would think it’s boring but it sure isn’t! The salsa verde, corn, and green chiles add so much flavor.
Let it cook all day in the crock pot or throw it together at the last minute on the stovetop. There’s nothing better after a long, hard day!
Ground Beef and Barley Soup
This soup eats more like a stew with the plump pieces of barley and tender carrots. It has the flavors of a good old-fashioned pot roast, but is much easier to make!
High-Protein Vegetarian Soup Recipes
“High protein” doesn’t always require meat. These plant-based options use beans, lentils, or even blended cottage cheese for just the right balance of flavor and macros.
High Protein Tomato Soup
Normally, tomato soup isn’t quite filling enough on its own, which is why you usually pair it with grilled cheese or crackers. This version adds blended cottage cheese for creaminess and a boost of protein so you can enjoy the comforting flavors you love while still meeting your daily protein goals.
Vegetarian Lasagna Soup
Instead of ground beef, you can use green or brown lentils for a deliciously hearty lasagna soup. It tastes just as good as the original yet costs less and has way more fiber!
Spiced Carrot and Lentil Soup
I love 30 minute recipes, and this one is a great weeknight meal. You’re basically relying on pantry staples and some veggies you probably already have hanging out in the fridge, so it’s inexpensive and convenient, yet it’s also totally delicious and nutritionally balanced.
Lentil Bean Chili
Replace the meat in your favorite chili recipe with lentils and you’ll get a similar texture without relying on expensive and highly processed plant-based crumbles.
Slow Cooker White Bean Soup
This simple recipe is a very humble, classic meal that relies on beans, seasonings, and simple veggies for a complete meal. The secret ingredient is time. You really want to let the broth develop its full flavor, plus I love to garnish with a little lemon juice to balance it all out!
Mexican Garbanzo Bean Soup
With garbanzo beans, quinoa, warm spices, and sweet corn, this comforting soup is a true pantry meal. We like to make a big batch to freeze for leftovers!
3-Bean Chili Recipe
I know we’ve talked about chili a lot, but it’s truly the perfect one-pot meal, especially for busy and hungry families. This one skews a little sweeter with the corn and maple syrup, but the bold combination of spices keeps it hearty and warm, too. It’s my favorite vegan chili and is always a crowd-pleaser!
Italian White Bean Soup with Pasta
The spinach, sun-dried tomatoes, and tomatoes infuse the broth with maximum flavor while the pasta helps thicken it just enough. We love the combo of the cannellini beans and pasta together, especially with a generous serving of parmesan on top!
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