Cold weather and a big pot of soup just go together for me.

Every bowl here has to hit at least 30 grams of protein though. That’s non-negotiable once the temperature drops.

So here are my cozy winter high protein soups with 30g of protein or more. These are the ones that get me through the coldest stretch of the year.

What I keep coming back to is the Crockpot Tortellini Chicken Soup at number 10. Just dump, set, and go, and you end up with a soul-satisfying bowl that pairs perfectly with crusty garlic bread!

1. Creamy Tuscan Bean Soup

This is the soup I make when I want the whole kitchen to smell like a restaurant. I brown the Italian chicken sausage with onions, add carrots, celery, and white beans, then finish with spinach, cream, and Parmesan. A little lemon at the end keeps it bright.

It’s filling in a way most soups just aren’t. It’s rich, but it never feels too heavy.

I made a big pot of this while I was hosting two friends at my Airbnb during a cold snap. We were all tired from traveling, so we sat around the table with warm bread and didn’t say much. Both of them went back for seconds and asked what made it taste so good.

Per Serving:

• Calories: 590
• Fats: 33.8g
• Protein: 30.8g
• Carbs: 40.7g
• Fiber: 8.4g
• Sugar: 8.7g

2. Ham and Bean Soup

Nothing warms the soul (and belly) more than a classic soup, and my ham and bean soup does just that.

It’s a hearty bowl of smoky ham, creamy white beans, tender carrots, celery, and onions, all simmered with garlic, paprika, and Italian seasoning. Best of all, it takes less than 40 minutes to prep, and dinner is ready.

Per Serving:

• Calories: 385
• Fats: 11.4g
• Protein: 30.4g
• Carbs: 39.8g
• Fiber: 10.6g
• Sugar: 5.8g

3. Crockpot Turmeric Chicken Soup

Turmeric turns this chicken soup a deep golden color and gives it an earthy warmth. Carrots, celery, and onion keep the base simple and cozy, and the crockpot handles the rest while you stay out of the kitchen.

It lands at just 318 calories with 29 grams of protein, just 1g shy of 30g. You get a full, warming bowl without coming anywhere near the calorie limit.

I make this whenever I want something soothing and low effort on a cold winter day. The golden broth always makes the kitchen smell like a hug, and it’s the soup I reach for when the weather turns gray.

Per Serving:

• Calories: 318.02
• Fat: 18.46g
• Protein: 29.23g
• Carbs: 7.48g
• Fiber: 1.97g
• Sugar: 3.68g

4. Creamy Marry Me Chicken Soup

This high protein soup is the kind of soup that makes people ask for seconds… and maybe commitment with a ring!

It’s creamy and comforting, filled with tender chicken, savory herbs, sun-dried tomatoes, melty Parmesan cheese, heavy cream, and a hearty broth.

Let the family snuggle up under blankets in front of the fireplace and serve it in large mugs with crusty bread for dipping.

Per Serving:

• Calories: 642
• Fats: 39g
• Protein: 39g
• Carbs: 36g
• Fiber: 3g
• Sugar: 7.2g

5. High Protein Chicken Taco Soup

Source: cushyspa.com

The next time that you find yourself craving some Mexican flavor, try making this chicken taco soup! With chili powder, cumin, black beans, and corn, it is full of taste and nutrients.

This is one soup that is sure to nourish and satisfy you! Plus, it comes together in just one pot, which will make cleaning up a breeze.

If you need a good set of pots, I love this one!

Per Serving:

• Calories: 463
• Fats: 9.8g
• Protein: 47g
• Carbs: 52g
• Fiber: 14g
• Sugar: 10g

6. Low Carb Chicken Mushroom Soup

The deep, woodsy, umami flavor of pan-fried mushrooms brings an extra layer of heartiness, making every spoonful of this soup even more satisfying and delicious.

Add to that perfectly seasoned, tender chicken breasts nestled in a rich, cheesy sauce made with cream cheese, Parmesan, and cheddar. It’s a bowl filled with mouth-watering cheesy goodness and over 30g of protein!

Make an extra batch of this swoon-worthy meal, as everyone will be asking for seconds.

Per Serving:

• Calories: 502
• Fats: 25g
• Protein: 55g
• Carbs: 15g
• Fiber: 2.3g
• Sugar: 8g

7. Crockpot Ground Beef Veggie Soup

I brown the ground beef, dump it in the crockpot with a mix of vegetables and herby broth, and let it do its thing. By late afternoon the whole place smells like dinner is already done. It’s the easiest way I know to get a real meal on the table.

With 47.5 grams of protein per bowl, it’s one of the most protein packed soups I make. It only has 13 grams of carbs, so it stays hearty without being sleepy food.

I made this once for my nephews after they spent the whole afternoon outside in the cold. They came in with red cheeks, grabbed bowls, and ate like they hadn’t seen food in days. Nobody complained about the vegetables, which is a win in my book.

Per Serving:

• Calories: 431.18
• Fats: 24.17g
• Protein: 47.5g
• Carbs: 13.26g
• Fiber: 3.24g
• Sugar: 6.48g

8. Low Carb Cheeseburger Soup

Is the fam screaming for cheeseburgers, but you don’t want to call for greasy takeout? Why not whip up this delicious recipe that delivers all the classic cheeseburger flavors in a healthy bowl of soup?

A great combination of ground beef, cream cheese, and cheddar cheese provides a rich source of 41g of protein and a filling, cozy meal. Best of all – it’s kid-approved, which makes me smile.

Enjoy more of these high protein low carb soup recipes!

Per Serving:

• Calories: 627
• Fats: 48g
• Protein: 41g
• Carbs: 7.2g
• Fiber: 0.7g
• Sugar: 3.3g

9. Crockpot Chicken Lemon Soup

When life gives you lemons, make lemon soup! I swear this is one of my favorite winter soups, because it’s filling and comforting, with a bright citrus pop that cuts through the cold.

In 345 calories, I packed in 36g of protein. Yes, that’s a ton of protein for such a low calorie meal!

It’s also incredibly zesty, warming, and super easy to make, perfect for a cozy night in.

Per Serving:

• Calories: 345
• Fats: 7.4g
• Protein: 36.5g
• Carbs: 30.6g
• Fiber: 3.1g
• Sugar: 4.2g

10. Crockpot Tortellini Chicken Soup

When I want to make a substantial meal with minimal work, out comes my trusty crockpot!

Just dump, set and go, and dinner cooks itself.

This delicious recipe combines tender chicken breasts, cheesy tortellini, a rich tomato broth, heavy cream, Parmesan cheese, and Italian seasoning to create a soul-satisfying meal that pairs perfectly with crusty garlic bread.

Per Serving:

• Calories: 495
• Fats: 19g
• Protein: 36g
• Carbs: 46g
• Fiber: 5.7g
• Sugar: 9g

11. Creamy Crockpot Chicken Black Rice Soup

Here’s another set-it-and-forget-it meal that offers divine comfort and huggy vibes.

Think – a large mug of soup filled with tender chicken pieces, nutty wild rice, carrots, celery, and onions, all simmered with heavy cream, a hint of garlic, and Italian seasoning.

Serve it with cheesy flatbread, focaccia, or cornbread if you want a slightly sweet contrast.

Per Serving:

• Calories: 610
• Fats: 23g
• Protein: 70g
• Carbs: 44g
• Fiber: 2.3g
• Sugar: 7g

12. Green Enchiladas Chicken Soup

Let’s get inspired by Mexican flavors and serve a delicious soup that’s a little spicy and a lot of comfort.

Tender seasoned chicken, green chiles, and a creamy, rich enchilada-style broth come together with a zesty twist for a Tex-Mex fiesta. Packed with protein and just right for cold winter nights when a warm bowl of food feels especially comforting.

Serve it with warm corn tortillas for dipping.

Per Serving:

• Calories: 527
• Fats: 36g
• Protein: 37g
• Carbs: 15g
• Fiber: 4.4g
• Sugar: 7.1g

13. Crockpot Lemon Chicken Orzo Soup

Tender chicken, delicate orzo, garlic, herbs, and zesty lemon come together in a slow-cooked soup that’s both comforting and refreshingly flavorful.

It’s perfect for busy days or cool evenings when you want something soothing with a bit of zing.

Keep this recipe handy when you want to do minimal work in the kitchen but still serve up maximum taste, comfort, and nutrition.

Per Serving:

• Calories: 334
• Fats: 4.6g
• Protein: 36g
• Carbs: 36g
• Fiber: 2.9g
• Sugar: 3.7g

14. Low Carb Chicken Fajita Soup

This low-carb chicken fajita soup is so yummy and is a wonderful light and delicious dinner option. The veggies and cheese make this a healthy and oh-so-tasty meal!

Per Serving:

• Calories: 496
• Fats: 30g
• Protein: 40g
• Carbs: 17g
• Fiber: 5.7g
• Sugar: 6.8g

15. Creamy Chicken Pasta Soup

When you’re feeling under the weather or in need of a quick pick-me-up, my creamy chicken pasta soup comes to the rescue.

It’s not just another chicken soup! It’s a 31g protein-packed broth of chicken, ditalini pasta, veggies, heavy cream, cream cheese, and cheddar cheese, that’s luxurious, flavorful, and impossible to resist.

Per Serving:

• Calories: 454
• Fats: 29g
• Protein: 31g
• Carbs: 18g
• Fiber: 1.4g
• Sugar: 3.2g

16. Lazy Lasagna Soup

Source: hauteandhealthyliving.com

Who doesn’t love a classic lasagna? But who has time to make one? Not me! The answer – a fab soup that delivers all the amazing lasagna flavors without the work.

It’s a warm, cozy, spoon-ready bowl instead of layers, with tender bites of hearty beef, savory tomatoes, herbs, lasagna noodles, melty ricotta, and creamy mozzarella cheese.

For those watching their protein intake, this meal offers a generous 34g per serving to keep you feeling great.

Per Serving:

• Calories: 426
• Fats: 9g
• Protein: 34g
• Carbs: 50g
• Fiber: 5g
• Sugar: 10g

17. Vegetable Beef Soup

Source: thecleaneatingcouple.com

Liz and Tyler have loads of fabulous recipes, but this soup with 33g of protein per serving is my top pick.

It’s a soul-warming combination of tender beef chunks, onions, celery, carrots, potatoes, diced tomatoes, frozen corn, peas, green beans, and beef broth.

Throw all the ingredients into your Instant Pot and let them simmer with a hint of garlic, bay leaves, dried parsley, and oregano. Dinner is ready.

Per Serving:

• Calories: 406
• Fats: 10g
• Protein: 33g
• Carbs: 48g
• Fiber: 10g
• Sugar: 11g

18. High Protein Broccoli Cheddar Soup

Source: anediblemosaic.com

Are you struggling to get kids to eat greens – especially the dreaded broccoli? This creamy soup makes broccoli taste surprisingly delicious, and offers a warm bowl of chicken smothered in rich, cheesy, tasty goodness that kids love.

You can make it in under 30 minutes for an instant dinner, or plan to make a batch on meal prep Sundays, knowing that dinner is sorted for those upcoming hectic weeknights.

Per Serving:

• Calories: 406
• Fats: 20.6g
• Protein: 38.16g
• Carbs: 20.93g
• Fiber: 4.26g
• Sugar: 10.34g

19. Chicken Pho Soup

Source: platingpixels.com

If you’ve never had pho before, let me introduce you! Pho is an absolutely scrumptious bone broth-based soup from Vietnam. It has a ton of aromatics and fragrant ingredients.

This is a great place to start your journey into Vietnamese cuisine. It’s gluten-free, filling, and super easy to make for beginners.

Per Serving:

• Calories: 299
• Fats: 3g
• Protein: 38g
• Carbs: 27g
• Fiber: 1g
• Sugar: 1g

20. Split Pea Vegetable Soup

Source: suebeehomemaker.com

Sue Bee Homemaker takes me back to my grandma’s kitchen with this nostalgic, heart-warming soup made with dried split peas, fresh garlic, onion, carrots, celery, and yellow potatoes.

It’s a pot full of protein, fiber, healthy benefits, and cozy goodness. Serve it with crusty whole-grain bread or warm dinner rolls for dunking.

Per Serving:

• Calories: 538
• Fats: 9g
• Protein: 32g
• Carbs: 87g
• Fiber: 26g
• Sugar: 12g

21. Beef Noodle Soup

Source: thecozycook.com

Tired of chicken and want a change that’s still packed with protein? Here’s a tempting, filling soup featuring hearty bites of seasoned beef, vegetables, a savory broth, and delicious egg noodles.

It’s a great recipe from the Cozy Cook that can be made on the stovetop or in your slow cooker, if you prefer to relax and enjoy some me-time while dinner makes itself.

Per Serving:

• Calories: 317
• Fats: 11g
• Protein: 32g
• Carbs: 20g
• Fiber: 2g
• Sugar: 3g