8 Healthy, High-Protein Soup Recipes

1. Chicken and Vegetable Soup

Servings: 4
Serving Size: 1½ cups
Protein per serving: ~30g

Ingredients:

• 2 tsp olive oil

• 1 lb boneless, skinless chicken breast, diced

• 4 cups low-sodium chicken broth

• 1 cup water

• 1 cup carrots, diced

• 1 cup celery, diced

• 1 cup zucchini, diced

• 1 small onion, diced

• 3 garlic cloves, minced

• 1 tsp dried thyme

• 1 tsp dried oregano

• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add chicken and cook until browned. Remove and set aside.

2. Add onion, carrots, celery, and garlic to the pot. Sauté for 5 minutes.

3. Pour in chicken broth and water. Add thyme and oregano. Bring to a boil.

4. Reduce heat to low, return chicken to the pot, and simmer for 20 minutes.

5. Stir in zucchini and cook for an additional 10 minutes. Season with salt and pepper.

2. Turkey Meatball Spinach Soup

Servings: 4
Serving Size: 2 cups
Protein per serving: ~35g

Ingredients:

• 1 lb ground turkey

• 1 egg

• 2 tbsp breadcrumbs

• 2 tbsp grated Parmesan

• 1 tsp garlic powder

• 6 cups low-sodium chicken broth

• 2 cups fresh spinach, chopped

• 1 cup carrots, diced

• 1 small onion, diced

• 1 tbsp olive oil

Instructions:

1. In a bowl, mix ground turkey, egg, breadcrumbs, Parmesan, garlic powder, and a pinch of salt. Form into small meatballs.

2. Heat olive oil in a pot over medium heat. Cook meatballs until browned on all sides. Remove and set aside.

3. Add onion and carrots to the pot. Sauté for 5 minutes.

4. Pour in chicken broth and bring to a boil.

5. Lower heat, return meatballs to the pot, and simmer for 15 minutes.

6. Stir in spinach and cook for another 5 minutes.

3. Lentil and Quinoa Soup

Servings: 6
Serving Size: 1½ cups
Protein per serving: ~20g

Ingredients:

• 1 cup dry lentils

• ½ cup quinoa, rinsed

• 6 cups vegetable broth

• 1 cup diced tomatoes (canned or fresh)

• 1 cup carrots, diced

• 1 cup celery, diced

• 1 small onion, diced

• 3 garlic cloves, minced

• 1 tsp cumin

• 1 tsp smoked paprika

• 2 tsp olive oil

Instructions:

1. Heat olive oil in a pot over medium heat. Add onion, carrots, celery, and garlic. Sauté for 5 minutes.

2. Add lentils, quinoa, diced tomatoes, and vegetable broth.

3. Stir in cumin and smoked paprika. Bring to a boil.

4. Lower heat and simmer for 25–30 minutes until lentils and quinoa are tender.

4. Beef and Barley Soup

Servings: 6
Serving Size: 1½ cups
Protein per serving: ~25g

Ingredients:

• 1 lb lean beef stew meat, cubed

• 1 tbsp olive oil

• 6 cups low-sodium beef broth

• ½ cup pearl barley

• 1 cup carrots, diced

• 1 cup celery, diced

• 1 small onion, diced

• 2 garlic cloves, minced

• 1 tsp dried thyme

• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot. Brown beef on all sides. Remove and set aside.

2. Add onion, carrots, celery, and garlic to the pot. Sauté for 5 minutes.

3. Add beef broth and barley. Bring to a boil.

4. Return beef to the pot, reduce heat, and simmer for 45–50 minutes. Season with thyme, salt, and pepper.

5. Greek Lemon Chicken Soup (Avgolemono)

Servings: 4
Serving Size: 1½ cups
Protein per serving: ~28g

Ingredients:

• 1 lb shredded rotisserie chicken

• 5 cups low-sodium chicken broth

• ½ cup uncooked orzo

• 2 eggs

• Juice of 2 lemons

• 1 cup spinach, chopped

• Salt and pepper to taste

Instructions:

1. Bring chicken broth to a boil and add orzo. Cook for 8–10 minutes until tender.

2. In a bowl, whisk eggs and lemon juice. Slowly add 1 cup of hot broth to the mixture while whisking.

3. Stir the egg mixture back into the pot. Add shredded chicken and spinach.

4. Simmer for 5 minutes without boiling. Season with salt and pepper.

6. Black Bean and Sweet Potato Soup

Servings: 6
Serving Size: 1½ cups
Protein per serving: ~15g

Ingredients:

• 2 cups cooked black beans

• 1 medium sweet potato, diced

• 4 cups vegetable broth

• 1 cup diced tomatoes (canned)

• 1 small onion, diced

• 2 garlic cloves, minced

• 1 tsp cumin

• 1 tsp chili powder

• 1 tbsp olive oil

Instructions:

1. Heat olive oil in a pot. Sauté onion, garlic, and sweet potatoes for 5 minutes.

2. Add vegetable broth, black beans, and tomatoes. Stir in cumin and chili powder.

3. Simmer for 20–25 minutes until sweet potatoes are tender.

7. Shrimp and Corn Chowder

Servings: 4
Serving Size: 1½ cups
Protein per serving: ~22g

Ingredients:

• 1 lb shrimp, peeled and deveined

• 1 cup corn kernels (fresh or frozen)

• 4 cups low-sodium chicken broth

• 1 cup diced potatoes

• 1 cup low-fat milk

• 1 small onion, diced

• 2 garlic cloves, minced

• 1 tsp paprika

• 1 tbsp olive oil

Instructions:

1. Heat olive oil in a pot. Sauté onion and garlic until translucent.

2. Add chicken broth, potatoes, and corn. Simmer for 10–15 minutes.

3. Stir in milk and shrimp. Cook for 5 minutes until shrimp are pink.

8. Tofu and Vegetable Miso Soup

Servings: 4
Serving Size: 1½ cups
Protein per serving: ~15g

Ingredients:

• 4 cups water

• 3 tbsp miso paste

• 1 block (14 oz) firm tofu, cubed

• 1 cup sliced mushrooms

• 1 cup spinach, chopped

• 1 small carrot, julienned

• 1 tbsp soy sauce

• 1 tsp sesame oil

Instructions:

1. Heat water in a pot and dissolve miso paste.

2. Add mushrooms, carrots, and tofu. Simmer for 10 minutes.

3. Stir in spinach, soy sauce, and sesame oil. Cook for 2 minutes.