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15 High Protein Soups – Nourishing & Satisfying Meal Ideas

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15 High Protein Soup Recipes (25g+ Protein Per Serving)

25g+ Protein Per Serving

High protein soups deliver complete nutrition in satisfying bowls that keep hunger at bay for hours. These fifteen recipes pack 25 grams or more of protein per serving through strategic combinations of chicken, beef, lentils, beans, and dairy. Perfect for meal prep, post-workout recovery, or simply enjoying hearty meals without excess calories, each soup transforms simple ingredients into protein powerhouses. Experience sustained energy and muscle support through delicious, nourishing bowls.[web:147][web:148]

Why High Protein Soups Work

Protein promotes satiety preventing between-meal hunger. Liquid format delivers nutrients efficiently with easy digestion. Soups accommodate diverse protein sources from animal to plant-based. High protein content supports muscle maintenance and repair. These recipes prove satisfying meals need not require complex preparation.[web:147][web:148][web:149]

Chicken-Based Protein Soups

1. Sick Day Chicken Noodle Soup

Time: 20 Minutes 32g Protein

Comforting classic delivers chicken protein with soothing broth.[web:148]

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Ingredients (Serves 4):

  • 2 chicken breasts, cooked and shredded
  • 8 oz egg noodles
  • 4 cups chicken broth
  • 2 carrots, sliced
  • 2 celery stalks, sliced
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 1 tsp thyme
  • Salt and pepper

Step-by-Step Instructions:

  1. Bring chicken broth to boil in large pot.
  2. Add diced onion, sliced carrots, and celery.
  3. Simmer 8 minutes until vegetables soften.
  4. Add minced garlic and thyme.
  5. Cook 2 minutes until fragrant.
  6. Add egg noodles and cook per package directions.
  7. Stir in shredded chicken.
  8. Season with salt and pepper.
  9. Serve hot.

2. Lemony Chicken Rice Soup

Time: 25 Minutes 28g Protein

Greek-inspired soup with eggs adding creamy protein richness.[web:148]

Ingredients (Serves 4):

  • 2 chicken breasts, shredded
  • 1 cup cooked rice
  • 4 cups chicken broth
  • 2 eggs
  • Juice of 2 lemons
  • 2 carrots, diced
  • 2 celery stalks, diced
  • Salt and pepper

Step-by-Step Instructions:

  1. Simmer chicken broth with carrots and celery 10 minutes.
  2. Add cooked rice and shredded chicken.
  3. Whisk eggs with lemon juice.
  4. Temper eggs by adding hot broth slowly while whisking.
  5. Pour egg mixture into soup slowly while stirring.
  6. Heat gently without boiling 2 minutes.
  7. Season with salt and pepper.
  8. Serve immediately.

3. Chicken Wild Rice Soup

Time: 45 Minutes 30g Protein

Hearty wild rice adds texture with substantial chicken protein.[web:153]

Ingredients (Serves 6):

  • 3 chicken thighs, cooked and shredded
  • 1 cup wild rice blend
  • 6 cups chicken broth
  • 8 oz mushrooms, sliced
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 1 onion, diced
  • 1 cup heavy cream

Step-by-Step Instructions:

  1. Cook wild rice in 3 cups broth per package directions.
  2. Sauté onion, carrots, celery, and mushrooms in pot 8 minutes.
  3. Add remaining broth and cooked rice.
  4. Simmer 20 minutes.
  5. Add shredded chicken and cream.
  6. Heat through 5 minutes.
  7. Season to taste.
  8. Serve hot.

4. Tex-Mex Chicken Soup

Time: 30 Minutes 35g Protein

Spicy Mexican flavors with beans boosting protein content.[web:148]

Ingredients (Serves 6):

  • 2 lbs chicken breast, cooked and shredded
  • 15 oz black beans, drained
  • 15 oz corn, drained
  • 10 oz diced tomatoes with green chilies
  • 4 cups chicken broth
  • 1 tbsp chili powder
  • 1 tsp cumin
  • 1 onion, diced

Step-by-Step Instructions:

  1. Sauté diced onion in large pot 5 minutes.
  2. Add chili powder and cumin, cook 1 minute.
  3. Add chicken broth, tomatoes, beans, and corn.
  4. Bring to boil then simmer 15 minutes.
  5. Add shredded chicken.
  6. Heat through 5 minutes.
  7. Serve with lime wedges.

5. Chicken & Dumplings Soup

Time: 40 Minutes 29g Protein

Biscuit dumplings add carbs while chicken provides protein.[web:148]

Ingredients (Serves 6):

  • 2 lbs chicken breast, cooked and shredded
  • 8 oz biscuit dough, cut into pieces
  • 6 cups chicken broth
  • 2 carrots, sliced
  • 2 celery stalks, sliced
  • 1 tsp thyme
  • 1 tsp parsley
  • Salt and pepper

Step-by-Step Instructions:

  1. Simmer broth with carrots and celery 10 minutes.
  2. Add thyme, parsley, salt, and pepper.
  3. Add biscuit pieces one at a time.
  4. Simmer gently 15 minutes without stirring.
  5. Add shredded chicken.
  6. Cook 5 more minutes until dumplings cooked through.
  7. Serve immediately.

Beef & Meat-Based Soups

6. High Protein Minestrone

Time: 45 Minutes 28g Protein

Ground turkey with beans creates Italian protein powerhouse.[web:151]

Ingredients (Serves 6):

  • 1 lb ground turkey
  • 15 oz kidney beans, drained
  • 15 oz chickpeas, drained
  • 28 oz diced tomatoes
  • 4 cups vegetable broth
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 1 onion, diced
  • 2 tsp Italian seasoning

Step-by-Step Instructions:

  1. Brown ground turkey with onion 8 minutes.
  2. Add carrots and celery, cook 5 minutes.
  3. Add tomatoes, broth, beans, chickpeas, and seasoning.
  4. Bring to boil then simmer 25 minutes.
  5. Season to taste.
  6. Serve with Parmesan if desired.

7. Beef Barley Soup

Time: 1 Hour 15 Minutes 32g Protein

Lean beef cubes with barley deliver complete protein.[web:153]

Ingredients (Serves 6):

  • 1.5 lbs lean beef stew meat
  • 1 cup pearl barley
  • 6 cups beef broth
  • 28 oz diced tomatoes
  • 3 carrots, sliced
  • 3 celery stalks, sliced
  • 1 onion, diced
  • 2 bay leaves

Step-by-Step Instructions:

  1. Brown beef in pot 8 minutes, remove.
  2. Sauté onion, carrots, celery 5 minutes.
  3. Return beef, add broth, tomatoes, barley, bay leaves.
  4. Simmer 60 minutes until barley tender.
  5. Remove bay leaves.
  6. Serve hot.

8. Creamy Taco Soup

Time: 35 Minutes 38g Protein

Ground beef with beans creates Mexican protein bomb.[web:152]

Ingredients (Serves 6):

  • 2 lbs 96% lean ground beef
  • 15 oz black beans
  • 15 oz pinto beans
  • 15 oz corn
  • 15 oz stewed tomatoes
  • 10 oz Ro-Tel tomatoes
  • 2 tbsp taco seasoning

Step-by-Step Instructions:

  1. Brown ground beef in large pot, drain fat.
  2. Add all canned ingredients and seasoning.
  3. Bring to boil then simmer 25 minutes.
  4. Stir occasionally.
  5. Serve with avocado or Greek yogurt.

Vegetarian & Plant Protein Soups

9. High Protein Lentil Soup

Time: 35 Minutes 25g Protein

Red lentils with barley create complete plant protein.[web:149]

Ingredients (Serves 6):

  • 1 cup red lentils
  • 1/2 cup barley
  • 6 cups vegetable broth
  • 1 onion, diced
  • 3 carrots, diced
  • 3 celery stalks, diced
  • 3 cloves garlic
  • 1 tbsp cumin

Step-by-Step Instructions:

  1. Sauté onion, carrots, celery, garlic 8 minutes.
  2. Add cumin and cook 1 minute.
  3. Add broth, lentils, and barley.
  4. Simmer 25 minutes until tender.
  5. Puree half for creaminess if desired.
  6. Serve hot.

10. Chickpea Gremolata Soup

Time: 30 Minutes 27g Protein

Chickpeas deliver plant protein with fresh herb topping.[web:147]

Ingredients (Serves 4):

  • 2 cans chickpeas, drained
  • 4 cups vegetable broth
  • 1 onion, diced
  • 3 cloves garlic
  • 1 tsp cumin
  • 1/4 cup parsley, chopped
  • 1 lemon, zested

Step-by-Step Instructions:

  1. Sauté onion and garlic 5 minutes.
  2. Add cumin and chickpeas.
  3. Add broth and simmer 20 minutes.
  4. Puree until smooth.
  5. Mix parsley, lemon zest, and garlic for gremolata.
  6. Top each bowl with gremolata.

11. White Bean Soup

Time: 25 Minutes 26g Protein

Cannellini beans provide creamy texture and protein.[web:153]

Ingredients (Serves 6):

  • 3 cans cannellini beans, drained
  • 6 cups vegetable broth
  • 1 onion, diced
  • 3 cloves garlic
  • 1 tsp rosemary
  • 1/2 cup Parmesan cheese

Step-by-Step Instructions:

  1. Sauté onion and garlic 5 minutes.
  2. Add rosemary and beans.
  3. Add broth and simmer 15 minutes.
  4. Puree until smooth.
  5. Stir in Parmesan cheese.
  6. Serve with crusty bread.

12. Meatball Tomato Soup

Time: 35 Minutes 30g Protein

Turkey meatballs with giant couscous boost protein.[web:147]

Ingredients (Serves 4):

  • 1 lb ground turkey meatballs
  • 1 cup giant couscous
  • 28 oz crushed tomatoes
  • 4 cups vegetable broth
  • 1 onion, diced
  • 2 tsp Italian seasoning

Step-by-Step Instructions:

  1. Brown meatballs in pot 5 minutes.
  2. Add onion and cook 3 minutes.
  3. Add tomatoes, broth, and seasoning.
  4. Bring to boil then add couscous.
  5. Simmer 20 minutes until tender.
  6. Serve hot.

Seafood & Specialty Soups

13. Fish Soup

Time: 30 Minutes 35g Protein

White fish fillets deliver lean seafood protein.[web:147]

Ingredients (Serves 4):

  • 1.5 lbs white fish fillets
  • 4 cups fish broth
  • 2 potatoes, diced
  • 2 carrots, sliced
  • 1 red bell pepper, diced
  • 2 leeks, sliced
  • Juice of 1 lemon

Step-by-Step Instructions:

  1. Simmer broth with potatoes, carrots, pepper, leeks 15 minutes.
  2. Cut fish into chunks.
  3. Add fish to soup.
  4. Simmer gently 8 minutes until fish cooked.
  5. Add lemon juice.
  6. Serve immediately.

14. Lasagne Soup

Time: 40 Minutes 28g Protein

Ground turkey with pasta creates Italian comfort protein.[web:147]

Ingredients (Serves 6):

  • 1 lb ground turkey
  • 8 oz lasagna noodles, broken
  • 28 oz crushed tomatoes
  • 4 cups beef broth
  • 1 onion, diced
  • 3 cloves garlic
  • 1 cup ricotta cheese

Step-by-Step Instructions:

  1. Brown turkey with onion and garlic 8 minutes.
  2. Add tomatoes and broth, simmer 15 minutes.
  3. Add broken lasagna noodles.
  4. Cook until tender 10 minutes.
  5. Dollop ricotta on each serving.
  6. Serve hot.

15. Chunky Bolognese Soup

Time: 50 Minutes 33g Protein

Lean beef mince with penne delivers workout recovery fuel.[web:147]

Ingredients (Serves 6):

  • 1.5 lbs lean ground beef
  • 8 oz whole wheat penne
  • 28 oz crushed tomatoes
  • 4 cups beef broth
  • 1 onion, diced
  • 2 carrots, diced
  • 2 tbsp tomato paste
  • 2 tsp Italian herbs

Step-by-Step Instructions:

  1. Brown beef with onion and carrots 10 minutes.
  2. Add tomato paste and herbs, cook 2 minutes.
  3. Add tomatoes and broth, simmer 25 minutes.
  4. Add penne and cook until tender.
  5. Season to taste.
  6. Serve with Parmesan.

High Protein Soup Tips

Boost protein further:

Add Greek yogurt, cottage cheese, or extra beans at serving. These additions increase protein without altering flavor significantly.[web:149]

Meal prep success:

Most soups freeze beautifully for 3 months. Portion into single servings for grab-and-go convenience. Reheat gently to maintain texture.[web:148]

Complete proteins:

Combine grains with legumes or add dairy/eggs for complete amino acid profiles. Variety ensures optimal muscle recovery.[web:149]

Texture variety:

Blend half the soup for creaminess while keeping chunks for satisfaction. This technique enhances mouthfeel without added calories.

Post-workout timing:

Consume within 30-60 minutes after exercise for optimal recovery. Pair with complex carbs for complete refueling.

These fifteen high protein soup recipes prove nourishing meals deliver satisfaction, convenience, and muscle support simultaneously. Stock your freezer and fuel your goals with protein-packed bowls that taste like indulgence.[web:147][web:148][web:149]

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