High Protein Soup: 17 Options to Make or Buy

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Need to Know:

• Increase the protein grams in soup by adding shredded chicken, ground beef or turkey, legumes, or whole grains to your favorite recipe.

• Many brands, like Progresso, make high-protein soups that you can buy in most supermarkets.

• Sprinkle nuts or seeds on top of soup to further increase the protein in your favorite soup.

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Keeping high-protein soup recipes on hand is a must during the fall and winter months. Many great soups provide healthy carbs, but if you want to gain or maintain muscle, you need protein as well. However, finding a healthy soup recipe with protein can be challenging. So, I’ve got you covered. Here are high-protein soup recipes, including a vegan soup with protein, a pureed soup with protein, and more. And if you are not handy in the kitchen, I’ve got a list of high-protein soups you can buy.

And don’t forget that there are plenty of macro-friendly recipes in Macro Diet for Dummies, including soup recipes! Once you find a recipe you love, make a big batch and freeze or refrigerate in single-serve containers so that you always have a yummy protein-rich meal on hand.

1. Chicken, Chickpea, and Spinach Soup

Makes 4 servings

Ingredients

• 2 tablespoons olive oil

• 2 large carrots, chopped

• 2 celery stalks, chopped

• 1 medium onion, chopped

• 2 garlic cloves, minced

• 1 teaspoon seasoned salt (such as Lawry’s)

• 4-6 cups chicken stock

• 1 large chicken breast, cooked and shredded

• 1 (15-ounce) can chickpeas, rinsed and drained

• 1 cup cherry tomatoes, halved

• 2 teaspoons salt

• 1 cup whole-wheat orzo (uncooked)

• 1 5-ounce bag raw spinach

• 1/2 cup heavy cream or white beans pureed

• Additional salt and pepper to taste

• Parmesan to garnish

Directions

1. Heat olive oil in a large stock pot on medium-high heat. Add the onions, carrots, and celery. Sauté until veggies begin to soften. Add garlic and continue to cook for 5-7 minutes.

2. Add chicken stock. Start by adding 4 cups and reserve the remainder for later.

3. Bring soup to a boil, then add orzo, salt, and seasoned salt.

4. Reduce heat and simmer for 15-20 minutes until vegetables are soft.

5. Add chicken, tomatoes, and spinach, and cook for 10 minutes.

6. Remove from heat and add cream or pureed beans.

7. Let the soup stand for 30 minutes or more, then season it to taste with salt and pepper. Use the remaining stock to thin the soup if it has thickened too much.

8. Serve warm and top with grated Parmesan.

Nutrition Facts (with white bean puree): Calories: 326, Fat: 10g, Carbohydrate: 38g, Fiber: 11g, Protein 22g

2. Easy Chicken Tortilla Soup

Makes 5 servings

Ingredients

• 1 tablespoon olive oil

• 1 clove garlic

• 1 small onion, diced

• 2 medium zucchini, sliced and halved

• 1 teaspoon cumin

• 1 can corn

• 1 can tomato sauce

• 1 can diced tomatoes

• 1 can black beans

• 4 cups chicken stock

• Salt and pepper to taste

• 1 6-ounce chicken breast cooked and shredded

  Cheddar cheese, avocado, sour cream or Greek yogurt, or tortilla chips to garnish

Directions

1. Heat olive oil in a large stock pot on medium-high heat. Add the garlic and onion and saute until they begin to soften. Add zucchini and continue to cook for 5-7 minutes.

2. Add corn, tomato sauce, diced tomatoes, black beans, and cumin, and cook for 3-5 minutes

3. Add chicken stock and chicken and bring to a boil.

4. Reduce heat and simmer for 20 minutes or until vegetables are soft. Season with salt and pepper

5. Ladle into bowls, add your favorite toppings and enjoy.

Nutrition Facts (without garnishes): Calories: 313 Fat: 8g, Carbohydrate: 39g, Fiber: 10g, Protein 24g

3. Vegan Lentil Soup with Greek Yogurt

Serves 6

Ingredients

• 2 tablespoons olive oil

• 1 large onion, chopped

• 1 16-ounce package dried lentils

• 4 teaspoons curry powder

• 4 medium carrots, peeled, chopped

• 3 garlic cloves, minced

• 8 cups vegetable broth

• 1 cup plain Greek yogurt

Directions

1. Heat olive oil in a large stock pot on medium-high heat. Add the onion and saute for 3-5 minutes until it starts to soften.

2. Add the lentils and curry powder, tossing so that the onions and lentils are fully coated. Add carrots and garlic and toss to coat. Sauté for 5 minutes.

3. Add the stock and bring to a boil. Reduce heat and simmer for 45 minutes to an hour or until lentils are cooked.

4. If you can let the soup sit for several hours (or overnight), it will continue to thicken.

5. Serve warm, topped with a dollop of Greek yogurt.

Nutrition Facts: Calories: 357 Fat:6g Carbohydrates:58g Fiber: 10g Protein: 20g

7 More High-Protein Soup Recipes

I’ve scoured the internet to find more yummy soup recipes that are chock full of protein, fiber-rich carbs, and healthy fat. If you like to have a cookbook on hand, there are also many great cookbooks where you’ll find healthy recipes. For example, check out Dr. Mindy Pelz’s Eat Like a Girl. Her Navy Bean Tuscan Kale Soup recipe is full of fiber and protein.

Give these recipes a try, then hop on to social media and let me know which ones you love (or hate!) Find me on Instagram or Facebook.

Pureed Soups with Protein:

• Velvety Spinach Soup Recipe

• Split Pea Soup Recipe

• High Protein Tomato Soup

Vegan Soups with Protein

• Italian White Bean Soup

• One-Pot High Protein Plant-Based Soup

More Soups with Protein

• High Protein Minestrone Soup

• Escarole and Spinach Soup (can be made vegan or vegetarian)

Tips for Making Soup with Protein

If you already have a soup recipe you love and want to boost the protein content, there are a few ways to amp up your intake while also adding flavor to the soup. Try one of these tips to increase protein in your favorite soup recipe:

• Add shredded chicken: Keep shredded chicken in the freezer to throw into soups or salads. Just a half cup of shredded chicken adds 17 grams of protein.

• Add chunks of ham: Sometimes, chicken is not the best addition to your recipe. Consider adding sliced or chunked ham to your soup. Ham provides 18 grams of protein per 3-ounce serving.

• Add ground meat: Use leftover ground beef, ground turkey, ground chicken, or even less common meats like lamb or buffalo. You’ll add flavor along with muscle-boosting amino acids

• Add beans: Canned beans are an easy, budget-friendly addition to any soup. They also provide fiber and protein. For example, a half cup of black beans provides about 8 grams of plant-based protein.

• Add peas, spinach, or kale: Veggies not only provide protein, but they also provide vitamins and minerals. A half cup of peas boosts your protein intake by 4 grams.

• Add dairy: If you love creamy soups, add milk or cream to your soup. Yes, you’ll increase the calorie count but you’ll also increase satiety and satisfaction.

• Keep meatballs on hand to throw into soup: Meatballs made with lean protein can easily be frozen and then thawed and tossed onto pasta or into a soup. Need a recipe? Pick up a copy of Macro Diet for Dummies for that recipe and many more!

• Add white beans as a thickener: Many creamy soups use heavy cream as a thickener. But you can also puree white beans and use it instead. White beans add protein and fiber with a fraction of the calories of cream.

• Use bone broth instead of stock: Bone broth provides collagen, a protein. One cup of bone broth has just 41 calories but more than 9 grams of protein.

• Add protein-rich grains: Some whole grains, like quinoa, provide fiber and protein to make your soups more healthy. Instead of adding white rice to your soup, add quinoa and boost your protein intake by 4 grams per half cup.

• Add toppings with protein: Sprinkle nuts, like pine nuts, walnuts, or sliced almonds, to your soup to add a few grams of protein and healthy fat.

Buying High-Protein Soup

Sometimes you just don’t have the time (or interest) to make your own soup at home. No problem! Keep one of these soups on hand to get a boost of protein in a cup. You’ll find many of these options in your local supermarket. But there are also online brands that sell high-protein soups that are shelf-stable and easy to keep in your pantry.

When shopping for high-protein soup, keep a few tips in mind when analyzing the Nutrition Facts label. First, check the serving size. When you look at the protein grams provided, make sure you tailor the number to your desired portion size. For example, many soup cans provide 2 or more servings. So if it provides 10 grams per serving and you eat the whole can, you’ll be gaining 20 grams of protein or more.

Also, be mindful of sodium content. Canned soup is notorious for being high in salt. If you have hypertension or if you watch your sodium intake for other reasons, check the nutrition facts label for the sodium content before buying or search out low-sodium options.

• Progresso High Protein Mediterranean Style Lentil Soup (11 grams per one cup serving)

• Progresso Protein Mediterranean Style Meatball & Chicken Soup (9 grams per one cup serving)

• Campbell's Chunky Healthy Request Chicken Noodle Soup (7 grams per one cup serving)

• Nissin Cup Noodles Protein Ramen, Chicken Flavor with Bone Broth (16 grams per package)

• Nissin Cup Noodles Protein Ramen, Beef Flavor with Bone Broth (16 grams per package)

• Brodo Organic Chicken Bone Broth (10 grams per package)

• Power Provisions Cheddar Broccoli Bone Broth Soup (17 grams per package)

No matter what your soup preference happens to be, there is a recipe out there to suit your needs. If you’re trying to get more protein in your diet, a good recipe for soup with protein can help you get there. Enjoy these recipes and then experiment on your own to find a combination to suit your tastes.