21+ Delicious High Protein Soup Recipes to Keep You Full and Fueled

When it comes to meals that are both comforting and nutritious, soup stands out as a timeless favorite.

But not all soups are created equal—some offer more than just warmth and flavor; they provide a powerful boost of protein to help fuel your day.

Whether you’re building muscle, managing your weight, or simply aiming for balanced nutrition, high-protein soups can be a delicious and satisfying way to meet your goals.

In this collection of 21+ high protein soup recipes, you’ll find a diverse range of options—from hearty meat-and-bean combinations to vegetarian and vegan delights packed with legumes, grains, and tofu.

Each recipe is designed to deliver ample protein without sacrificing flavor or comfort.

So grab your favorite pot and get ready to enjoy meals that nourish your body and soul.

21+ Delicious High Protein Soup Recipes to Keep You Full and Fueled

With these 21+ high protein soup recipes at your fingertips, healthy eating becomes easier and more delicious than ever.

These soups are perfect for meal prepping, quick dinners, or whenever you need a nutrient-packed, satisfying meal.

From lean meats and seafood to plant-based proteins, there’s something for every palate and lifestyle.

Incorporating these soups into your routine not only helps you meet your protein needs but also encourages mindful, wholesome eating.

Try experimenting with different ingredients and flavors to keep your meals exciting and nourishing.

Turkey White Bean Chili

This hearty soup is packed with lean ground turkey and protein-rich white beans, simmered in a lightly spiced tomato base.

It’s a balanced, satisfying option for anyone looking to stay full and fueled—perfect for meal prep or a healthy dinner.

Ingredients

• 1 tbsp olive oil
• 1 lb ground turkey
• 1 small onion, chopped
• 2 garlic cloves, minced
• 1 can diced tomatoes (14 oz)
• 2 cans white beans (cannellini or navy), drained and rinsed
• 2 cups chicken broth
• 1 tsp cumin
• 1/2 tsp chili powder
• Salt and pepper to taste
• Optional: chopped cilantro, Greek yogurt for topping

Instructions
Heat olive oil in a large pot over medium heat. Add ground turkey and cook until browned. Add chopped onion and garlic, and cook for 3–4 minutes until softened. Stir in diced tomatoes, beans, broth, and spices. Bring to a boil, then reduce heat and simmer for 20–25 minutes. Adjust seasoning to taste. Serve with fresh cilantro or a dollop of Greek yogurt.

This chili-style soup is perfect when you’re craving something hearty yet healthy.

The lean turkey and beans provide plenty of protein without weighing you down, and the warm spices make it a flavorful choice for lunch or dinner throughout the week.

Lentil and Quinoa Soup

This vegetarian soup combines two plant-based protein powerhouses: lentils and quinoa.

It’s rich in fiber, vitamins, and minerals, while also delivering a satisfying amount of protein—making it ideal for both vegans and omnivores alike.

Ingredients

• 1 tbsp olive oil
• 1 carrot, diced
• 1 celery stalk, chopped
• 1 onion, chopped
• 2 garlic cloves, minced
• 3/4 cup green or brown lentils, rinsed
• 1/3 cup quinoa, rinsed
• 1 can diced tomatoes (14 oz)
• 4 cups vegetable broth
• 1 tsp dried oregano
• Salt and pepper to taste
• Optional: lemon juice and parsley for garnish

Instructions
In a soup pot, heat olive oil over medium heat. Sauté carrot, celery, and onion for 5 minutes. Stir in garlic, lentils, quinoa, tomatoes, broth, and oregano. Bring to a boil, then reduce heat and simmer for 30 minutes, or until lentils and quinoa are tender. Season with salt and pepper. Add a squeeze of lemon juice and parsley before serving if desired.

This soup is a fantastic example of plant-based nutrition done right.

The lentils and quinoa create a thick, comforting texture, while offering sustained energy and fullness thanks to their high protein content.

It’s a great make-ahead option for busy days.

Chicken and Farro Soup

This protein-rich soup blends tender chicken breast with chewy farro in a savory broth filled with herbs and vegetables.

Farro adds a nutty depth and plant protein, while chicken provides lean, complete protein—making this an ideal post-workout or weeknight meal.

Ingredients

• 1 tbsp olive oil
• 1 lb boneless, skinless chicken breast
• 1 small onion, chopped
• 2 garlic cloves, minced
• 2 carrots, chopped
• 1/2 cup pearled farro
• 4 cups chicken broth
• 1 tsp dried thyme
• Salt and pepper to taste
• Optional: baby spinach or kale for extra greens

Instructions
Heat olive oil in a soup pot over medium heat. Add chicken breast and sear on both sides until lightly browned (doesn’t need to be fully cooked through). Remove and set aside. In the same pot, add onion, garlic, and carrots. Sauté until soft. Stir in farro and thyme. Return chicken to the pot and add broth. Simmer for 25–30 minutes, or until farro is tender and chicken is fully cooked. Remove chicken, shred it, and return it to the pot. Add greens if using, and cook until wilted. Season to taste.

This hearty soup is satisfying and deeply nourishing.

The chicken and farro combo offers a well-rounded source of protein and fiber, and the herbs give it a warm, homey flavor.

It’s an excellent all-in-one meal for lunch, dinner, or post-exercise recovery.

Beef and Barley Soup

This robust soup features lean beef and nutty barley simmered with vegetables in a rich broth.

It’s a comforting, protein-packed meal that’s perfect for chilly days or when you need a satisfying, nutrient-dense dinner.

Ingredients

• 1 tbsp olive oil
• 1 lb lean beef stew meat, cut into cubes
• 1 onion, diced
• 2 garlic cloves, minced
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1/2 cup pearl barley
• 4 cups beef broth
• 1 tsp dried thyme
• Salt and pepper to taste

Instructions
Heat olive oil in a large pot over medium-high heat. Brown the beef cubes on all sides, then remove and set aside. In the same pot, sauté onion, garlic, carrots, and celery until softened. Add barley, beef, broth, and thyme. Bring to a boil, then reduce heat and simmer for 1 hour or until beef is tender and barley is cooked. Season with salt and pepper.

This hearty soup is rich in protein and fiber, making it an ideal choice for a filling, nutritious meal.

The tender beef combined with chewy barley creates a satisfying texture and flavor that will keep you energized throughout the day.

Spicy Chickpea and Spinach Soup

This vibrant vegetarian soup combines protein-rich chickpeas with nutrient-packed spinach and warming spices.

It’s a flavorful, energizing dish that’s quick to prepare and perfect for those seeking a plant-based protein boost.

Ingredients

• 1 tbsp olive oil
• 1 onion, chopped
• 3 garlic cloves, minced
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 1/4 tsp cayenne pepper (optional)
• 2 cans chickpeas, drained and rinsed
• 4 cups vegetable broth
• 4 cups fresh spinach
• Salt and pepper to taste
• Optional: lemon wedges for serving

Instructions
Heat olive oil in a large pot over medium heat. Sauté onion and garlic until soft. Add cumin, smoked paprika, and cayenne pepper, stirring until fragrant. Stir in chickpeas and broth. Bring to a boil, then reduce heat and simmer for 15 minutes. Add spinach and cook until wilted. Season with salt and pepper. Serve with lemon wedges.

This soup delivers a spicy kick balanced by the creaminess of chickpeas and the freshness of spinach.

It’s a fantastic high-protein vegetarian option that also provides plenty of vitamins and minerals for overall wellness.

Salmon and Lentil Soup

Combining omega-3-rich salmon with protein-packed lentils, this soup is a powerhouse of nutrients.

The mild flavors of fish and lentils blend seamlessly with aromatic herbs, creating a wholesome and satisfying meal.

Ingredients

• 1 tbsp olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 1 cup red lentils, rinsed
• 4 cups vegetable or fish broth
• 1/2 lb salmon fillet, skin removed and cut into chunks
• 1 tsp dried dill or fresh dill
• Juice of 1 lemon
• Salt and pepper to taste

Instructions
Heat olive oil in a pot over medium heat. Sauté onion and garlic until translucent. Add lentils and broth. Bring to a boil, then simmer for 15 minutes. Gently add salmon pieces and dill. Cook for another 5-7 minutes until salmon is cooked through. Stir in lemon juice and season with salt and pepper.

This nourishing soup offers a great balance of high-quality protein and healthy fats.

It’s an excellent choice for a light yet filling meal that supports heart and brain health while satisfying hunger.

Chicken and Black Bean Soup

This flavorful soup combines lean chicken breast with protein-packed black beans in a spiced tomato broth.

It’s hearty, filling, and perfect for anyone looking for a nutritious meal that supports muscle repair and keeps hunger at bay.

Ingredients

• 1 tbsp olive oil
• 1 lb chicken breast, diced
• 1 onion, chopped
• 3 garlic cloves, minced
• 2 cans black beans, drained and rinsed
• 1 can diced tomatoes (14 oz)
• 4 cups chicken broth
• 1 tsp cumin
• 1/2 tsp smoked paprika
• Salt and pepper to taste
• Optional: fresh cilantro and lime wedges for garnish

Instructions
Heat olive oil in a large pot over medium heat. Add chicken and cook until browned. Remove chicken and set aside. In the same pot, sauté onion and garlic until softened. Return chicken to the pot along with black beans, diced tomatoes, broth, cumin, and smoked paprika. Bring to a boil, then reduce heat and simmer for 25 minutes. Season with salt and pepper. Garnish with cilantro and lime wedges before serving.

This soup is a perfect blend of lean protein and fiber-rich beans, offering sustained energy and fullness.

The smoky spices add depth, making it a comforting meal that’s great for busy weeknights or meal prep.

Beef and Lentil Soup

Combining lean ground beef with lentils, this soup packs a powerful protein punch while staying rich in flavor and texture.

It’s a nourishing, satisfying option for those seeking a balanced, hearty meal.

Ingredients

• 1 tbsp olive oil
• 1 lb lean ground beef
• 1 onion, diced
• 2 garlic cloves, minced
• 1 cup dried brown lentils, rinsed
• 4 cups beef or vegetable broth
• 2 carrots, diced
• 1 tsp dried thyme
• Salt and pepper to taste

Instructions
Heat olive oil in a pot over medium heat. Brown the ground beef, breaking it apart as it cooks. Add onion and garlic; sauté until soft. Stir in lentils, broth, carrots, and thyme. Bring to a boil, then reduce heat and simmer for 30–35 minutes until lentils are tender. Season with salt and pepper.

This soup balances rich beef flavor with the earthy texture of lentils, creating a comforting and filling meal.

It’s an excellent choice for meal prep or a satisfying dinner that supports muscle recovery.

Spicy Tofu and Vegetable Soup

A vegan powerhouse, this soup features protein-rich tofu combined with colorful vegetables and a spicy broth.

It’s light but packed with flavor and nutrition, ideal for plant-based diets.

Ingredients

• 1 tbsp sesame oil
• 1 block firm tofu, cubed
• 1 onion, sliced
• 2 garlic cloves, minced
• 1 inch fresh ginger, grated
• 1 cup mushrooms, sliced
• 2 cups chopped bok choy or spinach
• 4 cups vegetable broth
• 1 tbsp soy sauce
• 1 tsp chili paste (adjust to taste)
• Salt and pepper to taste

Instructions
Heat sesame oil in a pot over medium heat. Add tofu and cook until golden on all sides. Remove and set aside. In the same pot, sauté onion, garlic, and ginger until fragrant. Add mushrooms, broth, soy sauce, and chili paste. Bring to a boil, then reduce heat and simmer for 10 minutes. Add tofu and greens; cook until vegetables are tender. Season with salt and pepper.

This soup delivers a spicy, umami-rich flavor with a healthy dose of plant-based protein.

It’s perfect for a quick, satisfying lunch or dinner that supports vegan and vegetarian nutrition.

Shrimp and White Bean Soup

This light yet protein-packed soup combines tender shrimp with creamy cannellini beans in a flavorful broth infused with garlic and herbs.

It’s a quick, satisfying meal that’s perfect for seafood lovers seeking a healthy, high-protein option.

Ingredients

• 1 tbsp olive oil
• 1 small onion, chopped
• 3 garlic cloves, minced
• 2 cans cannellini beans, drained and rinsed
• 4 cups chicken or vegetable broth
• 1 lb shrimp, peeled and deveined
• 1 tsp dried thyme
• Salt and pepper to taste
• Optional: fresh parsley or lemon wedges for garnish

Instructions
Heat olive oil in a large pot over medium heat. Sauté onion and garlic until translucent and fragrant. Add beans, broth, and thyme, then bring to a simmer. Cook for 15 minutes to blend flavors. Add shrimp and cook until pink and opaque, about 3–4 minutes. Season with salt and pepper. Garnish with parsley or a squeeze of lemon if desired.

This soup is light but filling, providing lean protein from shrimp and fiber from beans.

The delicate flavors make it a great choice for a nourishing lunch or light dinner that supports muscle repair and overall health.

Beef and Vegetable Soup

Packed with lean beef and a variety of fresh vegetables, this soup is a wholesome, protein-rich meal that’s as comforting as it is nutritious.

It’s perfect for those who want a well-rounded dinner with plenty of vitamins and minerals.

Ingredients

• 1 tbsp olive oil
• 1 lb lean beef stew meat, cubed
• 1 onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 2 garlic cloves, minced
• 4 cups beef broth
• 1 cup green beans, chopped
• 1 tsp dried rosemary
• Salt and pepper to taste

Instructions
Heat olive oil in a large pot over medium-high heat. Brown beef cubes on all sides, then remove and set aside. Sauté onion, carrots, celery, and garlic until softened. Return beef to pot, add broth, rosemary, and green beans. Bring to a boil, then reduce heat and simmer for 1–1.5 hours until beef is tender. Season with salt and pepper.

This hearty soup combines protein-rich beef with nutrient-dense vegetables for a balanced, satisfying meal.

It’s great for batch cooking and will keep you fueled during busy days or after workouts.

Split Pea and Ham Soup

This classic soup uses protein-packed split peas and flavorful ham to create a thick, satisfying dish.

It’s perfect for cold days when you want something warm, nourishing, and filling.

Ingredients

• 1 tbsp olive oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 ½ cups dried split peas, rinsed
• 4 cups chicken broth
• 1 cup diced cooked ham
• 2 carrots, diced
• 1 tsp dried thyme
• Salt and pepper to taste

Instructions
Heat olive oil in a large pot over medium heat. Sauté onion and garlic until softened. Add split peas, broth, carrots, thyme, and ham. Bring to a boil, then reduce heat and simmer for 1–1.5 hours, stirring occasionally, until peas are soft and soup thickens. Season with salt and pepper.

This soup is rich in both plant and animal protein, providing a filling meal that’s perfect for meal prep or a comforting dinner.

The ham adds smoky flavor that complements the earthy peas beautifully.

Chicken and Chickpea Soup

This wholesome soup pairs lean chicken breast with protein-rich chickpeas in a fragrant broth seasoned with herbs and spices.

It’s a nutrient-dense, satisfying meal that’s perfect for busy days when you need quick, nourishing fuel.

Ingredients

• 1 tbsp olive oil
• 1 lb chicken breast, diced
• 1 onion, chopped
• 3 garlic cloves, minced
• 2 cans chickpeas, drained and rinsed
• 4 cups chicken broth
• 1 tsp ground cumin
• 1 tsp paprika
• Salt and pepper to taste
• Optional: fresh parsley for garnish

Instructions
Heat olive oil in a large pot over medium heat. Add chicken and cook until browned. Remove and set aside.In the same pot, sauté onion and garlic until soft. Return chicken to the pot and add chickpeas, broth, cumin, and paprika. Bring to a boil, then reduce heat and simmer for 20 minutes. Season with salt and pepper. Garnish with fresh parsley if desired.

This soup offers a powerful protein punch thanks to the combination of chicken and chickpeas.

It’s comforting, flavorful, and easy to prepare—ideal for meal prep or a quick weeknight dinner.

Lentil and Turkey Sausage Soup

Combining lean turkey sausage with hearty lentils, this soup is both flavorful and high in protein.

The rich broth and aromatic herbs make it a satisfying meal that supports muscle recovery and overall wellness.

Ingredients

• 1 tbsp olive oil
• 1/2 lb turkey sausage, sliced
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 cup dried lentils, rinsed
• 4 cups chicken broth
• 2 carrots, diced
• 1 tsp dried thyme
• Salt and pepper to taste

Instructions
Heat olive oil in a large pot over medium heat. Add turkey sausage and cook until browned. Remove and set aside. Sauté onion and garlic until softened. Add lentils, broth, carrots, thyme, and cooked sausage. Bring to a boil, then reduce heat and simmer for 30–35 minutes until lentils are tender. Season with salt and pepper.

This soup delivers a hearty combination of protein from both meat and legumes.

It’s perfect for meal prepping or a comforting dinner that fuels your body and pleases your palate.

Beef and Kidney Bean Soup

Rich and filling, this soup combines lean beef with protein-dense kidney beans in a savory tomato broth.

It’s a great choice for a high-protein meal that’s both hearty and comforting.

Ingredients

• 1 tbsp olive oil
• 1 lb lean ground beef
• 1 onion, chopped
• 3 garlic cloves, minced
• 2 cans kidney beans, drained and rinsed
• 1 can diced tomatoes (14 oz)
• 4 cups beef broth
• 1 tsp smoked paprika
• 1 tsp cumin
• Salt and pepper to taste

Instructions
Heat olive oil in a large pot over medium heat. Brown ground beef until fully cooked. Add onion and garlic, sauté until softened. Stir in kidney beans, tomatoes, broth, smoked paprika, and cumin. Bring to a boil, then reduce heat and simmer for 25–30 minutes. Season with salt and pepper.

This soup is packed with protein and flavor, making it an excellent option for a filling lunch or dinner.

The beans and beef create a satisfying texture and richness that will keep you energized.

Salmon and Sweet Potato Soup

This nourishing soup combines omega-3-rich salmon with nutrient-dense sweet potatoes in a flavorful broth.

It’s a protein-packed, comforting meal perfect for those seeking a healthy and satisfying dish.

Ingredients

• 1 tbsp olive oil
• 1 small onion, chopped
• 2 garlic cloves, minced
• 1 large sweet potato, peeled and cubed
• 4 cups vegetable or chicken broth
• 1 lb salmon fillet, skin removed and cut into chunks
• 1 tsp dried dill
• Salt and pepper to taste
• Optional: fresh parsley for garnish

Instructions
Heat olive oil in a pot over medium heat. Sauté onion and garlic until translucent. Add sweet potato and broth; bring to a boil. Reduce heat and simmer until sweet potatoes are tender, about 15 minutes. Add salmon and dill; cook for another 5–7 minutes until salmon is cooked through. Season with salt and pepper. Garnish with parsley if desired.

This soup offers a wonderful balance of protein, healthy fats, and complex carbohydrates.

The salmon adds a rich texture and flavor that complements the sweetness of the potatoes, making it a wholesome and filling meal.

Turkey and Vegetable Soup

Packed with lean turkey and a variety of fresh vegetables, this soup is a high-protein, low-fat meal that’s both flavorful and satisfying.

It’s great for those aiming for balanced nutrition with plenty of vitamins.

Ingredients

• 1 tbsp olive oil
• 1 lb ground turkey
• 1 onion, chopped
• 3 garlic cloves, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 4 cups chicken broth
• 1 cup green beans, chopped
• 1 tsp dried thyme
• Salt and pepper to taste

Instructions
Heat olive oil in a large pot over medium heat. Cook ground turkey until browned. Add onion and garlic; sauté until softened. Add carrots, celery, broth, green beans, and thyme. Bring to a boil, then reduce heat and simmer for 25–30 minutes until vegetables are tender. Season with salt and pepper.

This soup is a perfect blend of lean protein and fresh vegetables, delivering a balanced and nourishing meal.

The variety of vegetables adds texture and nutrients, making it great for lunch or dinner.

Black Bean and Quinoa Soup

This vegetarian soup combines protein-packed black beans and quinoa in a smoky, spiced tomato broth.

It’s a filling, fiber-rich option ideal for plant-based eaters seeking a high-protein meal.

Ingredients

• 1 tbsp olive oil
• 1 onion, chopped
• 3 garlic cloves, minced
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 2 cans black beans, drained and rinsed
• 1/2 cup quinoa, rinsed
• 4 cups vegetable broth
• 1 can diced tomatoes (14 oz)
• Salt and pepper to taste
• Optional: fresh cilantro and lime wedges for serving

Instructions
Heat olive oil in a large pot over medium heat. Sauté onion and garlic until soft. Add cumin and smoked paprika, stirring until fragrant. Stir in black beans, quinoa, broth, and tomatoes. Bring to a boil, then reduce heat and simmer for 20–25 minutes until quinoa is cooked. Season with salt and pepper. Serve with fresh cilantro and lime wedges.

This soup offers a hearty, smoky flavor with plenty of protein and fiber from plant-based ingredients.

It’s perfect for a nutritious lunch or dinner that supports muscle health and digestion.

Pork and White Bean Soup

This hearty soup combines lean pork with creamy white beans in a savory broth flavored with garlic and herbs.

It’s a protein-rich, comforting dish that’s perfect for cooler days and family dinners.

Ingredients

• 1 tbsp olive oil
• 1 lb lean pork tenderloin, cubed
• 1 onion, chopped
• 3 garlic cloves, minced
• 2 cans cannellini beans, drained and rinsed
• 4 cups chicken broth
• 1 tsp dried rosemary
• Salt and pepper to taste
• Optional: fresh parsley for garnish

Instructions
Heat olive oil in a large pot over medium heat. Brown pork cubes on all sides and set aside. Sauté onion and garlic until softened. Add beans, broth, rosemary, and pork. Bring to a boil, then reduce heat and simmer for 30 minutes until pork is cooked through and flavors meld. Season with salt and pepper. Garnish with fresh parsley.

This soup delivers a satisfying combination of lean protein and fiber, with a rich, comforting flavor.

It’s great for meal prep or a wholesome family meal.

Tuna and Vegetable Soup

A light yet protein-packed soup, this recipe features canned tuna combined with fresh vegetables and herbs in a flavorful broth.

It’s quick to prepare and perfect for a nutritious lunch or light dinner.

Ingredients

• 1 tbsp olive oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 can tuna in water, drained
• 4 cups vegetable broth
• 1 tsp dried thyme
• Salt and pepper to taste
• Optional: lemon juice and parsley for garnish

Instructions
Heat olive oil in a pot over medium heat. Sauté onion, garlic, carrots, and celery until tender.

Add broth and thyme, bringing to a boil. Reduce heat and simmer for 10 minutes.

Stir in tuna and cook until heated through. Season with salt, pepper, and lemon juice. Garnish with parsley.

This soup is a quick, easy way to add lean protein and veggies to your diet.

The tuna adds a boost of omega-3s and protein, making it filling and nutritious.

Egg Drop and Spinach Soup

A simple and comforting soup, this recipe combines high-protein eggs with fresh spinach in a flavorful broth.

It’s light, nourishing, and quick to prepare—ideal for a cozy meal anytime.

Ingredients

• 4 cups chicken or vegetable broth
• 2 cups fresh spinach
• 2 eggs, lightly beaten
• 1 tbsp soy sauce
• 1 tsp sesame oil
• Salt and pepper to taste
• Optional: chopped green onions for garnish

Instructions
Bring broth to a simmer in a pot. Add spinach and cook until wilted. Slowly drizzle in beaten eggs while stirring gently to create ribbons. Stir in soy sauce and sesame oil. Season with salt and pepper. Garnish with green onions if desired.

This egg drop soup is a protein-rich, low-calorie option that’s soothing and easy on the stomach.

The addition of spinach adds vitamins and minerals, making it a well-rounded light meal.

Conclusion

There’s a special comfort in a warm bowl of soup, especially when it’s nourishing and packed with protein to support your body’s needs. These 21+ high protein soup recipes invite you to savor meals that are as healing as they are delicious. Each recipe offers a unique balance of flavors, textures, and nutrients, making it easy to enjoy healthy eating without feeling deprived.

Whether you’re cooking for yourself, family, or friends, these soups are a wonderful way to connect through food that’s both satisfying and good for you. Take these recipes as inspiration to create your own high-protein culinary adventures in the kitchen.