Soup lovers already know that the best foods are both healthy and comforting. But while soup is a staple in many households—especially during the colder months—it isn't always very filling. (There's a reason soup is so often a starter!) In defense of soup as a main course and a top-tier food, we've compiled this list of high-protein soup recipes, all of which will leave you feeling full.
In addition to helping you get enough protein throughout the day, the soups on this list include plenty of fiber and micronutrients. Ingredients like veggies, chickpeas, and lentils help with satiety while also contributing to great taste. What more could you ask for?
Although these soups are high in protein, that doesn't mean they all contain meat. There's something here for everyone, whether you're looking for vegan soup options, vegetarian soup ideas, or anything in between. These recipes also don't require expert-level cooking skills to make, so feel free to use an Instant Pot, slow cooker, or just heat everything up over the stove. Meal prep a large batch to freeze and eat over the course of several weeks or have fun experimenting with all the different high-protein soup recipes one satisfying bowl at a time. No matter how you slice it (or stir it, in this case), you can rest assured these soups are going to be great meals.
Why High-Protein Soups Are a Game-Changer
Protein is the MVP when it comes to keeping you full and energized. Unlike carb-heavy meals that can leave you crashing a few hours later, protein helps stabilize blood sugar and keeps hunger pangs at bay. And when you combine it with fiber-rich ingredients—like beans, whole grains, and leafy greens—you get a meal that’s not just satisfying but also packed with nutrients. Plus, soups are hydrating, which is a bonus if you’re someone who struggles to drink enough water throughout the day.
Another perk? High-protein soups are incredibly versatile. Whether you're a meat lover, a plant-based eater, or somewhere in between, there’s a recipe out there that fits your dietary preferences. And because soups are so forgiving, you can tweak ingredients based on what you have in your pantry. No chicken? Swap in tofu. Out of lentils? Try quinoa. The possibilities are endless, making these soups a go-to for meal preppers and last-minute dinner heroes alike.
Hearty Chicken & White Bean Soup
This classic comfort soup is a protein powerhouse, thanks to tender chicken breast and fiber-packed white beans. The broth is rich and savory, infused with garlic, thyme, and a hint of lemon for brightness. It’s the kind of meal that warms you from the inside out—perfect for chilly evenings or when you’re feeling under the weather.
To make it even heartier, throw in some chopped kale or spinach during the last few minutes of cooking. The greens wilt down beautifully and add an extra nutrient boost. Serve with a slice of whole-grain bread for dipping, and you’ve got a complete meal that’ll keep you fueled for hours. Pro tip: Use rotisserie chicken to cut down on prep time without sacrificing flavor.
Spicy Lentil & Sweet Potato Stew
If you’re looking for a plant-based option that doesn’t skimp on protein, this lentil stew is a winner. Lentils are a nutritional powerhouse, packing in about 18 grams of protein per cooked cup. Combined with sweet potatoes, tomatoes, and warming spices like cumin and smoked paprika, this stew is both nourishing and deeply flavorful.
For an extra kick, add a diced jalapeño or a pinch of red pepper flakes. The heat balances the natural sweetness of the potatoes, creating a complex flavor profile that keeps you coming back for more. Top it with a dollop of Greek yogurt or avocado slices for creaminess, and you’ve got a meal that’s as satisfying as it is healthy.
Creamy Broccoli & Cheddar with a Protein Twist
Broccoli cheddar soup gets a major upgrade in this high-protein version. Instead of relying solely on cheese for richness, this recipe incorporates blended white beans or silken tofu to boost the protein content while keeping the texture luxuriously creamy. The result? A soup that tastes indulgent but is actually packed with nutrients.
For extra crunch, sprinkle some roasted chickpeas or toasted almonds on top before serving. And if you’re feeling fancy, a drizzle of hot sauce or a sprinkle of smoked paprika takes this childhood favorite to the next level. It’s proof that comfort food doesn’t have to be a nutritional compromise.
Beef & Barley Soup: The Ultimate Stick-to-Your-Ribs Meal
This old-school favorite is a protein-packed beast, thanks to lean beef and chewy barley, which adds both fiber and plant-based protein. The long simmering time allows the flavors to meld, creating a broth that’s rich and deeply savory. Carrots, celery, and onions add sweetness and texture, making every spoonful a delight.
For best results, use chuck roast or stew meat and brown it well before adding the broth—this builds layers of flavor that you just can’t get from shortcuts. And if you’re short on time, an Instant Pot can cut the cooking time in half without sacrificing taste. Leftovers taste even better the next day, so don’t be shy about making a double batch.
Thai Coconut Curry Soup with Shrimp
For something a little more exotic, this Thai-inspired soup is loaded with shrimp, coconut milk, and red curry paste for a flavor explosion. Shrimp is a lean protein source that cooks quickly, making this a great option for weeknight dinners when you’re short on time but still want something impressive.
The coconut milk adds richness while keeping the soup dairy-free, and the curry paste brings heat and depth. Toss in some rice noodles or quinoa to bulk it up, and garnish with fresh cilantro, lime wedges, and chopped peanuts for crunch. It’s a restaurant-quality meal that’s surprisingly easy to whip up at home.
Whether you're a soup skeptic or a die-hard fan, these high-protein recipes prove that soup can be way more than just a starter. They’re filling, flavorful, and packed with nutrients—everything you need for a meal that keeps you satisfied long after the last spoonful. So grab your biggest pot and get cooking!
