33 High Protein Soup Recipes
Packed bowls of steaming soup don’t have to be light on nutrition—these 33 high-protein recipes prove that satisfying and protein-rich can absolutely happen in one spoon. Whether you’re meal-prepping for the week or craving something hearty, these soups deliver 15+ grams of protein per serving without tasting like a protein shake.
1. Greek Lentil Soup with Feta
Source: eatingeuropean.com
Lentils pack serious protein in this Mediterranean favorite, and a generous crumble of salty feta makes it taste indulgent. One bowl keeps you full for hours.
2. Creamy Chicken Noodle Soup
Source: sallysbakingaddiction.com
Shredded chicken thighs and egg noodles in a silky broth—it’s comfort food that happens to have 22g of protein per serving. The secret is using both chicken stock and cream.
3. Spicy Black Bean Chili
Source: allrecipes.com
Black beans are nature’s protein powerhouse, and this version gets a kick from jalapeños and cumin. Top with Greek yogurt instead of sour cream for extra protein.
4. Turkey Meatball Minestrone
Source: simplyscratch.com
Tender ground turkey meatballs swimming in a tomato-veggie broth loaded with pasta—it’s basically pasta night that happens to hit 24g protein. Kids devour it too.
5. Thai Coconut Shrimp Bisque
Source: midwestliving.com
Shrimp cooks in minutes in this silky coconut broth with ginger, garlic, and lime. It feels fancy but takes 20 minutes and delivers 18g protein.
6. Tuscan White Bean Soup
Source: joyfulhealthyeats.com
Cannellini beans, spinach, and crumbled Italian sausage make this rustic bowl feel restaurant-worthy. The beans give you 16g protein before the sausage kicks in.
7. Beef Barley Power Soup
Source: seriouseats.com
Lean ground beef, pearl barley, and root vegetables simmer into a thick, stick-to-your-ribs soup that athletes swear by. Barley adds fiber to the protein punch.
8. Mexican Chicken Tortilla Soup
Source: allrecipes.com
Shredded chicken, black beans, and crispy tortilla strips float in a spiced tomato broth. The combination of chicken, beans, and pepitas on top hits 25g protein easily.
9. Split Pea and Ham Soup
Source: allrecipes.com
This classic gets an upgrade when you use quality ham and add extra veggies like carrots and celery. It’s nostalgic, thick, and protein-packed at 20g per bowl.
10. Cottage Cheese Vegetable Soup
Source: brancourts.com
Sounds unusual, but cottage cheese creates an ultra-creamy broth without heavy cream—and adds 15g protein to every spoonful. Broccoli and carrots float throughout.
11. Korean Kimchi Beef Soup
Source: gimmesomeoven.com
Thinly sliced beef and tangy kimchi in a punchy broth—this Korean classic is lighter than it sounds but substantial enough to be a meal. Beef brings 19g protein.
12. Creamy Roasted Cauliflower Soup
Source: cookieandkate.com
Roasted cauliflower becomes silky in a broth, and Greek yogurt adds creaminess plus 12g protein (boost with a side of grilled chicken for 25+). Thyme and garlic shine.
13. Italian Wedding Soup
Source: cookingclassy.com
Tiny chicken or turkey meatballs, spinach, and pastina in a light chicken broth—it’s elegant enough for company but easy enough for weeknights. Delivers 17g protein.
14. Curried Red Lentil Soup
Source: cooking.nytimes.com
Red lentils dissolve into a silky soup when blended, while curry spices add serious depth. This one has 18g protein and is naturally vegan-friendly.
15. Clam Chowder New England Style
Source: allrecipes.com
Tender clams and potatoes in a cream broth—clams are protein superstars at 20g per cup, making this indulgence actually nutritious. Bacon adds savory depth.
16. Chickpea and Kale Soup
Source: connoisseurusveg.com
Roasted chickpeas bring crunch and substance to this green soup, while the beans contribute 14g protein per serving. A squeeze of lemon brightens everything.
17. Loaded Baked Potato Soup
Source: allrecipes.com
Actual potatoes, cheese, bacon, and sour cream would normally be a calorie bomb—but adding Greek yogurt and keeping portions protein-smart keeps you satisfied. Hits 16g protein.
18. Miso Tofu Ramen Broth
Source: rabbitandwolves.com
Silken tofu cubes float in a deeply savory miso broth with noodles and soft-boiled eggs. Tofu plus egg equals 22g protein in one slurp.
19. Pumpkin Turkey Chili
Source: skinnytaste.com
Ground turkey and pumpkin puree create an unexpectedly creamy, warming chili that feels cozy in fall. The pumpkin adds fiber while turkey brings 20g protein.
20. Mushroom Barley Beef Soup
Source: pamperedchef.com
Beef chuck simmers until tender in a deeply savory broth with earthy mushrooms and chewy barley. Barley and beef together create a soup that feels like a hug.
21. Salmon and Vegetable Chowder
Source: allrecipes.com
Flaked salmon poaches gently in a creamy broth with potatoes and asparagus—omega-3s plus protein equal a brain-boosting bowl. Salmon delivers 22g protein.
22. Falafel Tomato Soup
Source: rhubarbarians.com
Crispy baked falafel pieces float atop a silky tomato-based soup, turning a side dish into the main protein. Chickpea-based falafel brings 14g protein per serving.
23. Chicken and Wild Rice Soup
Source: tastesbetterfromscratch.com
Shredded chicken and nutty wild rice in a creamy broth feels wholesome and autumnal. Wild rice adds chew and fiber while chicken brings 18g protein.
24. Lentil and Sausage Stew
Source: thecozycook.com
Hearty lentils and spiced sausage create a thick, comforting stew that tastes like it simmered for hours. Reaches 23g protein without any weird ingredients.
25. Creamy Broccoli Cheddar Soup
Source: themodernproper.com
Sharp cheddar and roasted broccoli in a velvety broth—add smoked chicken or turkey bacon to push protein to 20g+. Garlic and onion are essential.
26. Greek Orzo Chicken Soup
Source: unicornsinthekitchen.com
Orzo pasta, rotisserie chicken, spinach, and feta in a lemony broth—it’s summer in a bowl and hits 19g protein. Ready in 25 minutes.
27. Black-Eyed Pea and Greens Soup
Source: realgreekrecipes.com
Collard greens and black-eyed peas create a Southern-inspired soup that’s naturally high in protein and iron. Smoked turkey adds richness without heaviness—16g protein.
28. Egg Drop Soup with Vegetables
Source: somethingiscooking.com
Silky ribbons of egg in a clear broth might look simple, but the eggs deliver 13g protein per bowl. Add shredded chicken or shrimp to push toward 20g.
29. Lentil Bolognese Soup
Source: bbcgoodfood.com
Brown lentils take the place of meat in a rich tomato-based broth, creating a lighter take on a classic. Lentils contribute 17g protein with a hearty texture.
30. Seafood Tomato Bisque
Source: adishofdailylife.com
A mix of shrimp, scallops, and white fish in a silky tomato cream—luxury ingredients that actually pack 26g protein. Fennel and white wine elevate it.
31. Edamame and Miso Soup
Source: frieddandelions.com
Frozen edamame pods cook right into this Japanese-inspired soup, giving it a bright green color and nutty flavor. Edamame adds 11g protein, and miso adds umami.
32. Beef and Bean Taco Soup
Source: eatingwell.com
Lean ground beef, kidney beans, black beans, and taco seasoning simmer into a soup that tastes like dinner in a cup. Beans plus beef equal 24g protein.
33. Creamy Tomato Basil Pasta Soup
Source: gatheranddine.com
Cherry tomatoes, fresh basil, and small pasta in a silky cream broth—finish with a dollop of ricotta or grilled chicken to hit 18g+ protein. Summer in a spoon.
