High Protein Soup: 10 Recipes With 25 g+ per Bowl

A high protein soup can be just as filling as a plate of chicken and rice, as long as it's built around a real protein source rather than a few pieces of vegetable. Most canned and fresh soups give only 3 to 8 g of protein per serving. The ten recipes below give 25 to 40 g per bowl using chicken, beef, fish, eggs, tofu, beans and lentils, and they freeze well for quick lunches.

Protein figures are approximate per large bowl (about 450 to 500 ml), based on USDA FoodData Central.

Protein in common soup ingredients

10 high protein soup recipes

Each recipe serves four large bowls.

1. Chicken and white bean soup (about 38 g)

Soften 1 onion, 2 carrots and 2 celery sticks in olive oil. Add 3 garlic cloves, 1 litre chicken stock, 2 cans drained cannellini beans, 400 g raw chicken breast and thyme. Simmer 20 minutes, shred the chicken and return it with a handful of spinach. Finish with lemon and black pepper.

2. Red lentil and chicken sausage soup (about 32 g)

Brown 300 g sliced chicken sausage. Add onion, carrot, cumin and smoked paprika, then 200 g red lentils, 1 can chopped tomatoes and 1.2 litres stock. Simmer 25 minutes until the lentils break down.

3. Beef and barley soup (about 35 g)

Brown 500 g stewing beef in batches. Add onion, carrots, celery, 1.5 litres beef stock, 100 g pearl barley and bay leaves. Simmer gently for 1.5 hours until the beef is tender.

4. Egg drop soup with tofu (about 26 g)

Heat 1.2 litres chicken or vegetable stock with ginger, garlic and soy sauce. Add 300 g cubed firm tofu and frozen peas. Slowly pour in 4 beaten eggs while stirring to form ribbons. Thicken lightly with cornflour and finish with spring onions and sesame oil.

5. Chicken tortilla soup (about 34 g)

Cook onion, peppers, garlic, cumin and chilli. Add 1 litre stock, 1 can black beans, 1 can tomatoes, corn and 400 g chicken breast. Simmer, shred the chicken, and serve topped with Greek yogurt, avocado and a few crushed tortilla chips.

6. Split pea and ham soup (about 30 g)

Simmer 400 g split peas with a ham hock or 250 g diced ham, onion, carrot and 2 litres water or stock for 1.5 hours. Shred any hock meat and blend part of the soup for creaminess.

7. Miso soup with tofu and edamame (about 25 g)

Heat 1.2 litres dashi or vegetable stock. Add 400 g cubed silken or firm tofu, 200 g shelled edamame, mushrooms and wakame. Off the heat, whisk in 4 tbsp miso paste. Add cooked soba noodles to make it a meal.

8. Fish chowder (about 30 g)

Cook onion, celery and 300 g diced potato in butter. Add 600 ml fish stock and simmer until tender. Add 500 g white fish and 150 g prawns and poach for 5 minutes. Stir in 300 ml milk and a spoon of cornflour slurry; avoid boiling hard after adding milk.

9. Turkey and vegetable minestrone (about 30 g)

Brown 400 g lean turkey mince. Add onion, courgette, carrot, garlic, 1 can tomatoes, 1 litre stock and 1 can borlotti beans. Simmer 15 minutes, add 80 g small pasta, and top each bowl with Parmesan.

10. Creamy white bean and silken tofu soup (vegan, about 25 g)

Sauté leeks and garlic, add 2 cans white beans, 1 litre vegetable stock and 300 g silken tofu. Simmer 10 minutes and blend until smooth. Add lemon, nutritional yeast and roasted chickpeas on top for crunch.

Comparison table

How to add protein to any soup

• Shredded chicken or turkey: rotisserie chicken is the quickest; 100 g adds about 30 g.
• Beans and lentils: a can of beans adds about 20 g to a whole pot.
• Blend in white beans or silken tofu for creaminess and protein, replacing cream.
• Egg ribbons: whisk eggs into simmering soup at the end.
• Bone broth instead of stock: about 8 g more per cup.
• Greek yogurt or skyr as a topping instead of sour cream; see protein in Greek yogurt.
• Parmesan or a protein-rich bread on the side.
• Unflavoured protein powder: stir into a slightly cooled bowl so it doesn't clump.

Store-bought soup: what to look for

Most supermarket soups have under 10 g of protein per serving. "High-protein" versions with chicken and lentils may reach 15 to 20 g. Look for at least 10 g per 100 kcal, and watch salt; many soups contain half a day's sodium per pot. Adding a pouch of tuna, chicken or a handful of edamame turns a basic soup into a better lunch.

Batch cooking and freezing

Soup is one of the easiest meal-prep foods. Cool it quickly, portion it into containers, and freeze for up to three months. Leave pasta, rice and dairy out and add them when reheating, because they go soft or split. Label with the date and protein per portion. Scale recipes with the meal prep recipe scaler and plan your week with 7-day high-protein meal prep.

Food safety matters with large batches: the USDA leftovers guide recommends refrigerating within two hours and reheating to 74°C (165°F).

Soup for weight loss

High protein soups are filling and low in energy density, which can help with weight loss. Studies on preloading meals with soup have shown people eat fewer total calories at the meal. A bowl with 30 g of protein and plenty of vegetables at around 350 to 400 kcal makes a satisfying lunch or dinner. See high-protein low-calorie foods and check energy density with the calorie density checker.

Soup for camping and hiking

A thermos of homemade soup is a great day-hike lunch in cold weather. For multi-day trips, dehydrated lentil or split pea soup powders, instant miso and bone broth sachets are light. Add a tuna or chicken pouch for protein. See backpacking lunch ideas and dehydrating food for backpacking.

Bottom line

A good high protein soup starts with at least 25 g of protein per bowl from chicken, beef, fish, eggs, tofu or legumes. Use bone broth, blend in beans or silken tofu instead of cream, and freeze portions for easy lunches. Work out how much protein you need with the protein intake calculator.

Sources: USDA FoodData Central; USDA FSIS, Leftovers and food safety. General information, not personalised dietary advice.