Soup is quick to make and oddly comforting, especially when you’re sick or it’s a cold day. And, if you’re focusing on your protein intake, there are plenty of high protein soup recipes that are fun to make.
Here are a few of my favorite recipes that are flavorful and perfect for lunch.
20+ High Protein Soup Recipes to Try
1. Protein Potato Soup
Enjoy 41 grams of protein in each serving of potato soup. You’ll make a soup with russet potatoes, chicken breast, chicken broth, plain Greek yogurt, cottage cheese, butter, thyme, garlic, spices and protein booster, such as:
- Cannellini beans
- Whey isolate
If you do add in the isolate, be sure to use an unflavored variety, like this one from BulkSupplements. Not a fan of protein powders? The author gives you plenty of substitutes to try.
2. Creamy Taco Soup
Ground beef, diced tomatoes with green chilies, black and pinto beans, whole corn kernels, taco seasoning, Ranch dip, frozen veggies, cream cheese and Greek yogurt. Start by browning your beef in a large pot until it’s fully cooked, add your canned ingredients and seasoning and bring the pot to a boil.
Frozen veggies are added next, bring to a boil and then stir in your cream cheese and Greek yogurt.
Finish by garnishing with cheese, cilantro, onion, jalapeno and tortilla chips.
Related: 25+ Easy High Protein Meal Prep Ideas For Muscle Building And Fat Loss
3. White Chicken Chili
A slow cooker or Instant Pot is a great option for this chili soup. Heat olive oil in the pot, add in onions and saute. Garlic goes in last and should cook for 30 seconds before adding your:
- Chicken and chicken broth
- Cayenne, cumin, paprika, oregano, salt, pepper and lime juice
- Chicken brother and green chilies
Drain and rinse your beans, add to a food processor with some of your soup and blend until smooth. Add your whole beans and corn into the pot, and cook for 15-30 minutes.
Remove from heat, stir in your sour cream and cooked chicken. Garnish and serve.
4. Chicken Pot Pie Soup
Chicken is a staple in high protein soup recipes, and it’s one of those comfort foods that people can’t get enough of. Heat olive oil in a medium pot, and add in the following ingredients, which you’ll cook for 5-7 minutes:
- Carrots
- Celery
- Garlic
- Onion
Stir in your chicken broth, peas, thyme, shredded chicken and rosemary. Bring to a simmer while whisking flour and heavy cream in a small bowl. Slowly add the mixture into the pot, simmer for 10-15 minutes, season, garnish and serve.
5. Broccoli Cheddar Soup
Rich and creamy, this soup requires butter, yellow onion, carrots, celery, garlic, flour, smoked paprika, vegetable broth, chopped broccoli, 1% milk, cheddar cheese, low fat cottage cheese, salt and pepper.
Broccoli cheddar soup is easy to make, especially if you have a blender for the last step.
6. Cottage Cheese Mushroom Soup
Heat butter on medium heat in a pot until it begins to foam, then add your minced garlic and diced onion. Cook for 4-5 minutes and then add sliced mushrooms, which you’ll cook for at least 8-12 minutes.
Pour in the vegetable broth and thyme, bring to a boil, reduce heat and allow to simmer for 15 minutes
Remove from heat, cool and use an immersion blender to break down the mushrooms. Finally, add your cream cheese and blend until smooth. Add soup to bowls, season, garnish and serve.
7. Shepherd’s Pie Soup
Shepherd’s pie soup is one of the rich, high protein soup recipes with Greek yogurt, potatoes, lamb, ground beef, ground chicken or turkey or pork. Grass-fed butter or ghee are used in your mashed potatoes, which you’ll season with salt and pepper.
You’ll then make a soup with your choice of ground meat, vegetables and broth.
Stir in your mashed potatoes, Greek yogurt or sour cream, and then garnish.
8. Creamy Garlic Parmesan Chicken Soup
Heat a large pot with olive oil on medium heat, add in your chopped onion and saute for 5 minutes. Stir in minced garlic and cook for a few minutes before adding your bite-sized chicken pieces, salt and pepper.
Cook the chicken until it’s no longer pink and then add in your chicken broth, dried basil and thyme. Bring to a boil, reduce heat and simmer for 10-15 minutes. Reduce to low, stir your heavy cream in slowly followed by grated Parmesan cheese. Stir until the cheese melts and the liquid is a creamy texture.
Stir in your spinach or kale, add seasoning and serve.
9. High Protein Lasagna Soup
Ground beef, olive oil, minced onion and garlic, crushed tomatoes, bay leaf, dried basil, parsley, oregano, black pepper, red pepper flakes, beef broth, water and reginetti pasta are the main ingredients for this soup.
Before serving, you’ll want to add in some cheese, with ricotta or grated Parmesan cheese being what the author recommends.
Be sure to undercook the pasta because it will continue to cook as it absorbs the broth.
10. White Bean Soup
White bean soup has 22 grams of protein in each serving and is one of the simplest on the list to make. You’ll need a Dutch oven for this recipe. Heat on medium-high and then add your Italian sausage in and remove to a plate lined with a paper towel.
Sauté your carrots, celery and onions for 4-6 minutes before adding your minced garlic, poultry and Italian seasonings, salt, pepper and red pepper flakes.
Stir in your flour, veggies and spices, and allow the flavors to cook for 60 seconds. Add potatoes and chicken broth, bring to a boil and simmer for 20 minutes. Once the potatoes are tender, stir in your kale, cream, sausage, wine and white beans. Serve with fresh herbs, bread and Parmesan cheese.
Related: 30-Minute High Protein Meals to Smash Your Fitness Goals
11. Cottage Cheese Tomato Soup
Who would have thought that tomato high protein soup recipes would make it on this list? Carmyy walks you through a traditional tomato soup recipe with oil, onion, garlic, tomato paste, dried basil, sugar, canned tomatoes, vegetable broth, salt and pepper, and garnishes.
But you’ll also add half a cup of cottage cheese, which provides 12 grams of protein and thickens the soup.
12. High Protein Creamy Taco Soup
Heat olive oil over medium heat and then add in your desired meat: ground turkey or chicken. Cook until brown and then stir in your cumin, taco seasoning, garlic powder, onion powder, salt and pepper.
Pour your diced tomatoes in followed by black beans, chicken broth and green chilis.
Bring to a simmer, add your cubed cream cheese and cheddar cheese.
13. Turkey Meatball Soup
An easy yet comforting soup that doesn’t skimp on the protein. You can even make this ahead of time and freeze it for later.
Along with turkey meatballs, you’ll add onions, carrots, celery, tomato, orzo, half and half, spinach and spices.
14. One-Pot Macaroni Cheeseburger Soup
A 30-minute soup that’s packed with protein, thanks to the beef and cheddar. The creamy base makes this soup truly taste like a cheeseburger.
Along with the beef and cheddar, you’ll need elbow macaroni, onion, carrots, celery, flour and white balsamic vinegar.
15. Keto White Chicken Chili
Chili is the ultimate comfort food when it comes to soups, and this recipe is so satisfying. Heavy cream, cream cheese and Mexican blend cheese add so much creaminess. The chicken adds protein. Spices and mirepoix complete this dish, which will quickly become a staple in your home.
16. High Protein Cowboy Soup
I like to call this soup “everything but the kitchen sink.” It has a laundry list of ingredients, but it’s really easy to prepare.
It combines ground beef with creamy Yukon Gold potatoes, onion, green beans, black-eyed peas, tomatoes, carrots, corn and spices.
You can garnish the soup with shredded cheese, green onions, crushed tortilla chips, cheese or sour cream.
The great thing about this recipe is that you can swap any ingredients you want. For example, black beans instead of black-eyed peas or chicken instead of beef.
17. Cottage Cheese Chicken Soup
Protein-packed and loaded with nutrients, this soup is a delicious addition to your dinner routine. Along with the usual soup base (carrots, onion, broth and celery), you’ll need peas, shredded chicken and cottage cheese.
The cottage cheese adds protein and creaminess to this soup. Feel free to blend some of the ingredients together before you add the chicken to make it even creamier and smoother.
18. Olive Garden Pasta E Fagioli Copycat
A restaurant-quality soup that’s packed with animal and plant protein. It’s so easy to make, although there are a lot of ingredients.
Ground beef, tomatoes, carrots, celery, onion, kidney beans, cannellini beans and ditalini make up the main components of this soup.
But there are some unexpected ingredients, too, like red wine vinegar and sugar. They add hints of sweetness and sour to round out the flavors.
19. High Protein Potato Soup
This soup has unexpected protein in it, and it’s still every bit as comforting as any other potato soup. Of course, starchy potatoes are the base of this creamy soup, but you’ll also add cauliflower, onion and garlic to the base.
Green onions, chicken bone broth, turkey bacon, cheddar cheese, milk, Greek yogurt and flour add texture and flavor. The cheese, milk, yogurt and turkey bacon add plenty of protein to this dish.
I recommend using an immersion blender to blend the soup and cauliflower base together. It creates a creamy texture you’ll love.
Related: 25+ Best High Protein Dinner Ideas to Meal Prep For Your Whole Family
20. Chicken Enchilada Soup
This is one of my favorite high protein soup recipes when I’m craving something spicy. It’s so delicious and flavorful that you’ll forget it’s healthy.
It features boneless chicken breast, jalapeno, onion, garlic, enchilada sauce, black beans, tomato, corn and two different types of cheeses.
Garnish with fresh cilantro, more shredded cheddar cheese and sliced avocado to add some healthy fat.
