15 High-Protein Soup Recipes to Keep You Warm, Full, and Losing Weight
There’s something timeless about a bowl of hot soup when the weather cools down (or if you’re me, absolutely ANY time of year!). It’s comforting, nourishing, and easy on the stomach — but it can also be one of the smartest meals for weight loss. By focusing on high-protein ingredients like chicken, beans, lentils, and tofu, you can turn a cozy classic into a nutrient-dense powerhouse that keeps you full for hours.
These high-protein soup recipes are built around lean proteins, slow-digesting carbs, and wholesome vegetables. Each bowl offers the satisfaction of comfort food with the balance of a well-planned meal. They’re perfect for anyone looking to manage calories without feeling deprived, and they taste just as good as they are good for you.
From slow-cooked chicken chili to creamy lentil bowls and plant-based blends, these recipes cover everything from light broths to hearty one-pot meals. They’re ideal for meal prep, easy to freeze, and deliciously filling. Here are fifteen protein-rich soups to keep you warm, full, and moving closer to your goals.
High-Protein Soup Recipes Worth Making
1. High-Protein Chicken and White Bean Soup – EatingWell
This comforting soup blends shredded chicken breast, white beans, and vegetables in a light, savory broth. It’s packed with over 30 grams of protein and enough fiber to keep hunger away for hours. Each spoonful is clean and balanced — the kind of meal that feels homemade but requires little effort.
Add extra kale or spinach just before serving for a nutrient boost. It’s also a perfect base for meal prep; the flavor deepens beautifully overnight.
2. Creamy Lentil and Spinach Soup – The Clever Meal
This vegetarian favorite gets its creamy texture from blended red lentils rather than dairy. The lentils deliver protein, iron, and fiber, making this soup both hearty and light. A touch of lemon and fresh herbs brightens every bite.
To make it even higher in protein, stir in a few tablespoons of Greek yogurt or top each bowl with crispy roasted chickpeas for crunch and extra plant protein.
3. Turkey Chili with Quinoa – Well Plated
Turkey chili is always a winner, but this version adds quinoa for a boost in both texture and protein. With lean ground turkey, beans, and a mix of spices, it’s the perfect cozy dinner that still fits a calorie deficit. It freezes well too, making it a solid meal-prep option for busy weeks.
If you like heat, toss in diced jalapeños or a pinch of cayenne. It’s comfort food that doubles as recovery fuel after a long day or tough workout.
4. Creamy Chicken and Cauliflower Soup – Skinnytaste
This creamy, low-carb soup uses pureed cauliflower to mimic a traditional cream base. Shredded chicken gives it serious protein power while keeping it light. It’s the kind of meal that feels indulgent yet sits easily on your stomach.
Garnish with fresh herbs or a sprinkle of parmesan for extra depth. It reheats beautifully, making it a good option for make-ahead lunches.
5. Miso Ginger Tofu Soup – Love and Lemons
A plant-based protein bomb, this Japanese-inspired soup uses cubes of firm tofu for texture and protein. The miso base adds umami and minerals, while the ginger provides warmth and balance. It’s nourishing, simple, and quick to prepare.
Boost the protein even more by adding edamame or soba noodles. It’s a great choice when you want something light yet energizing.
6. Italian Chicken Sausage and Kale Soup – Half Baked Harvest
This flavorful soup uses lean chicken sausage, white beans, and kale to deliver comfort in every bite. It’s hearty enough to be a meal on its own but still sits below 400 calories per bowl. The combination of protein, fiber, and greens keeps it balanced.
Serve with a small slice of whole-grain bread if you need extra carbs for recovery. It’s satisfying without being heavy — exactly what weeknights call for.
7. Spicy Shrimp and Corn Chowder – Delish
This lighter chowder swaps cream for blended corn and a touch of milk, keeping things silky without overload. Shrimp adds lean protein and a subtle sweetness that pairs perfectly with a kick of spice. Each serving stays under 400 calories but feels indulgent.
Make it your own by adding diced red peppers or a sprinkle of smoked paprika. It’s coastal comfort food with a smart, macro-friendly twist.
8. High-Protein Black Bean Soup – Ambitious Kitchen
This soup is thick, rich, and loaded with plant-based protein from black beans. A squeeze of lime and a touch of chili powder give it depth and heat. It’s vegan, filling, and costs next to nothing to make — a true weeknight staple.
Top with avocado, Greek yogurt, or diced tomatoes for freshness. It also makes a great freezer-friendly lunch option when meal prepping.
9. Chicken Ramen with Veggies – Eating Bird Food
This ramen is fast, flavorful, and high in protein. The broth is built from chicken stock, soy sauce, and garlic, while grilled chicken and soft-boiled eggs deliver a major protein hit. It’s balanced, energizing, and deeply comforting.
Swap traditional noodles for edamame or protein pasta if you want to keep carbs in check. A drizzle of sesame oil at the end brings the whole bowl together.
10. Beef and Barley Soup – RecipeTin Eats
This classic combination of lean beef, barley, and vegetables offers a comforting, hearty texture. The barley provides slow-burning carbs and fiber, while the beef keeps your protein intake strong. Every bite is rich in flavor yet surprisingly light.
If you want to make it leaner, use extra-lean ground beef or diced sirloin. Add more carrots or celery to increase volume without adding many calories.
11. Chickpea and Tomato Soup – Lazy Cat Kitchen
A Mediterranean-inspired blend of chickpeas, tomatoes, and herbs, this soup is plant-based comfort at its best. Each bowl gives you protein, fiber, and vibrant flavor that tastes even better after a night in the fridge.
Serve with a drizzle of olive oil or a spoon of Greek yogurt for creaminess. It’s as simple as it is satisfying.
12. Thai Chicken Coconut Soup – EatingWell
This Thai-inspired recipe blends light coconut milk, shredded chicken, mushrooms, and lime juice into a fragrant, balanced meal. It’s full of flavor, easy to digest, and surprisingly high in protein per serving.
Use lite coconut milk to keep calories down, and garnish with cilantro or a few chili flakes for brightness. It’s comfort food that feels exotic.
13. Creamy White Bean and Spinach Soup – Cooking Classy
White beans create a creamy base rich in protein and fiber, while spinach adds color and nutrients. This is one of those soups that’s simple but feels elevated, perfect for a quick lunch or light dinner.
Add grilled chicken or turkey sausage for extra protein. It’s also an excellent vegetarian meal prep choice that reheats beautifully.
14. Turkey Meatball Soup with Orzo – Skinnytaste
This soup combines bite-sized turkey meatballs with tender orzo and vegetables. Each serving brings lean protein, a little pasta comfort, and lots of flavor. It’s hearty without being heavy — a family-friendly dinner you can feel good about.
Serve with grated parmesan and a side salad. You’ll stay full and fueled for hours.
15. Lentil and Sweet Potato Stew – Well Plated
This cozy stew is loaded with lentils, sweet potatoes, and aromatic spices. It’s entirely plant-based but dense in protein and fiber. The texture is thick and velvety, perfect for spooning over rice or enjoying solo.
For a twist, add a swirl of coconut milk or top with toasted seeds. It’s the definition of comfort food with benefits.
FAQ – High-Protein Soup Questions
Are high-protein soups good for weight loss?
Yes. Protein helps control appetite and supports muscle recovery, making soups rich in protein an excellent option for weight loss and maintenance.
Can I freeze these soups?
Most of them freeze and reheat beautifully. Just let the soup cool before freezing in portioned containers, and reheat gently to preserve texture.
What are the best proteins for soup?
Chicken, turkey, beans, lentils, shrimp, and tofu all work great. Each adds nutrition, texture, and balance without needing heavy fats or starches.
✨ Final Thoughts
These high-protein soup recipes prove that comfort food doesn’t have to derail your goals. Whether you’re craving something light like a miso broth or hearty like turkey chili, there’s a bowl here that delivers warmth, flavor, and nourishment all at once. Each one is designed to keep you full, support muscle recovery, and make healthy eating feel effortless.
If you loved these recipes, check out our High-Protein Breakfast Ideas and Protein-Packed Chicken Dinners for even more inspiration. Share this list with a friend who loves a good soup night — they’ll thank you when they realize healthy eating can taste this good.
