Quick and easy high protein soups you can have for lunch or dinner. These healthy soup recipes are filling and great for cold winter evenings.
Winter is the season for hibernating. So, we end up eating more and exercising less.
And when that happens, we gain weight. Plus, our clothes mysteriously shrink.
However, what if there was a way you could beat the winter bulge?
Well, I’m here to show you how: You can keep slim and trim by eating high protein soups.
That’s because soup makes you feel full. So, you end up eating less food at your next meal.
And when they’re high in protein, they’re even more filling. Yay!
So, today I’m sharing high protein soups that are not only filling but delicious too.
And to keep your leftover soup fresh longer, be sure to store it in airtight food storage containers.
These food containers are great for soup.
1. Instant Pot Moroccan Chickpea Stew
Credit: recipesfromapantry.com
At the end of a long day, you just want to relax. And binge-watch Netflix.
Not work hard in the kitchen. This stew will have you on your recliner in no time at all.
This stew smells and tastes amazing. That’s because it’s packed with warming spices like cinnamon, coriander, cumin, and paprika.
The chickpeas make it extra filling. And the carrots, celery, bell peppers, and tomatoes add color and freshness.
But the best part is that it takes only 5 minutes to make. Yet, it tastes like it’s been simmering for hours.
The secret is that you’re using an Instant Pot to make it. An Instant Pot saves you not only time but money.
That’s because by cooking more home-cooked meals, you can save money on takeout. If you don’t have a pressure cooker, you can get one at a great price here.
Per Serving:
- Calories: 191
- Fats: 3g
- Protein: 10g
- Carbs: 34g
- Fiber: 9g
- Sugar: 8g
2. Curried Instant Pot Split Pea Soup
Credit: delightfuladventures.com
More of us are eating more plant-based meals. And for a good reason- eating plant-based has health benefits.
But eating plant-based doesn’t mean giving up protein. And this split pea soup proves exactly that.
It’s creamy, fragrant, and oh, so comforting. Perfect for chasing away the winter blues.
And one serving provides a whopping 29 grams of protein.
It’s also packed with fiber. In fact, one serving provides 116% of your daily fiber needs. Now that’s a whole lotta fiber!
Now, you will be using an Instant Pot for this recipe. But if you don’t have one, no worries- you can make it on the stove instead.
Check out more high protein vegetarian recipes here.
Per Serving:
- Calories: 383
- Fats: 5g
- Protein: 26g
- Carbs: 71g
- Fiber: 29g
- Sugar: 13g
3. Healthy Meatball Soup
Credit: atastefortravel.ca
Are you a meat lover? This dish is for you!
On the menu is a Guatemalan inspired meatball soup. You have tender, juicy meatballs and slivered carrots in a savory beef broth.
The cilantro and mint make the meatballs extra flavorful. The chayote (squash) adds some sweetness.
Besides being high in protein, this dish is pretty nutritious. It contains Vitamins A and C, which you need for a healthy immune system.
And it is rich in iron. So, it keeps your energy levels up.
Now, this dish does contain ground beef, which has a high carbon footprint. So, try to use ground turkey or chicken instead.
It’s a wonderful high protein freezer meal!
Per Serving:
- Calories: 310
- Fats: 11g
- Protein: 35g
- Carbs: 17g
- Fiber: 3g
- Sugar: 4g
4. Chipotle Chicken Black Bean Soup
Credit: cookingchatfood.com
When it’s cold outside, you dream of warmer climes. Warmer climes like Mexico.
This soup is sure to transport you to Mexico. It’s full of Mexican Flava.
From the creamy black beans and sweet corn. To the spicy jalapeno peppers, adobo sauce, and chipotle peppers.
The creamy avocado provides the perfect balance to the heat.
To add texture to the soup, you’ll be shredding your chicken. You can do this using a fork.
To shred the chicken use this.
To be fair, this soup is yummy just the way it is. But if you want, you can add some crumbled tortilla strips.
Per Serving:
- Calories: 356
- Fats: 11.3g
- Protein: 32.6g
- Carbs: 33.2g
- Fiber: 10.6g
- Sugar: 4.6g
5. Lentil Quinoa Soup
Credit: profusioncurry.com
Looking for some gluten-free vegan eats? Give this soup a try.
It’s flavorful and filling. The carrots and celery make it vibrant.
Meanwhile, the lentils and quinoa make it thick and satisfying.
Besides being high in protein, quinoa is pretty nutritious too. It’s goof source of magnesium, manganese, and phosphorus.
And it’s a good source of plant-based iron. As an added bonus, it’s gluten-free.
Besides using it in soups, you can use it in salads. Check out more high protein recipes like this here.
Per Serving:
- Calories: 146
- Fats: 2g
- Protein: 8g
- Carbs: 26g
- Fiber: 7g
- Sugar: 5g
6. Instant Pot Cuban Black Bean Soup
Credit: thatgirlcookshealthy.com
Do you wish you were lying on a beach in Cuba right now? Then you’ve got to try this soup.
It’s creamy, comforting, and delicious. It’s like a warm hug from Cuba.
The coconut palm sugar gives it a nice hit of sweetness… Exactly what the doctor, ahem, chef ordered.
To give the soup an extra layer of creaminess, you’ll be pureeing part of your soup at the end. To do this, simply use an immersion blender like this, and puree your soup to your desired texture.
Besides being tasty, this soup is pretty nutritious. It has a ton of fiber, which is good for your digestion.
It’s also rich in Vitamins A and C. So, it’s great for your immune system.
Per Serving:
- Calories: 290
- Fats: 8g
- Protein: 12g
- Carbs: 45g
- Fiber: 10g
- Sugar: 9g
7. Instant Pot Vegan Stuffed Pepper Soup
Credit: profusioncurry.com
Can’t decide between having stuffed peppers or soup? Have both!
This dish is a deconstructed stuffed pepper in soup form. So, you have the yummy tastes of stuffed pepper and the comforting warmness of soup… Eating healthy doesn’t get much better.
The lentils make it rich and satisfying. The red, orange, yellow, and green bell peppers make it nice and bright.
Want to add some cheesiness? Top with some parmesan cheese, or if you’re vegan, some nutritional yeast like this.
Besides adding cheesiness, nutritional yeast is rich in Vitamin B12. Just one tablespoon provides 200% of your daily Vitamin B12 needs.
Serve with some crusty bread or a baguette.
Per Serving:
- Calories: 157
- Fats: 4g
- Protein: 7g
- Carbs: 26g
- Fiber: 6g
- Sugar: 6g
8. Instant Pot Chicken Posole
Credit: thefeatherednester.com
It’s nice having company over during winter. It forces you out of winter hibernation.
But when hosting others, you need to provide good food…lots of it. And this dish helps you do just that.
Posole is simply a traditional Mexican soup made with pork/chicken and hominy (dried corn kernels).
This soup is brimming with tender, juicy chicken. The tomatillos add tanginess, while the poblano chiles add some warmth… Perfect for winter.
What I love most about this dish is that it makes 8 servings. So, you have plenty for everyone…and if you’re lucky, some leftover.
Per Serving:
- Calories: 209
- Fats: 9g
- Protein: 24g
- Carbs: 8g
- Fiber: 2g
- Sugar: 4g
9. Creamy Vegan White Bean Soup
Credit: liveeatlearn.com
After the holidays, money can be pretty tight. All that gift-giving sure takes a hit on your wallet, right?
So, we start looking at ways to slash our budgets. And one way you can save money is by making soups like this white bean soup.
It’s creamy and delicious. The roasted garlic cloves add a savory, buttery texture.
The spinach adds freshness and extra texture.
Besides being nutritious, beans are a budget-friendly source of protein. They’re cheaper than vegan faux meats, and they’re healthier too.
This dish is pretty filling just the way it is. But if you like, you can serve it with some homemade garlic bread.
Per Serving:
- Calories: 383
- Fats: 8.5g
- Protein: 23.6g
- Carbs: 55.1g
- Fiber: 13.1g
- Sugar: 0g
10. Slow Cooker Greek Lemon Chicken Soup
Credit: flavorthemoments.com
Do you have a cold? Have some chicken soup!
This chicken soup is rich, creamy, brothy, and just plain yummy. The addition of the lemon juice adds some freshness and vitamin C… Exactly what the doctor ordered.
And unlike the canned stuff, this homemade soup contains less sodium. That’s because you use low sodium chicken stock.
Instead of noodles, you’ll be adding rice or orzo. This adds some texture to the soup.
Orzo is a good source of a number of B vitamins. So, it’s good for your brain.
Besides using it in soups, you can use it in casseroles and salads. If you’d like to give it a try, you can get some here.
Make sure you add your rice or orzo in the last hour of cooking. This is, so it doesn’t get mushy.
Buon appetito!
Per Serving:
- Calories: 167
- Fats: 4g
- Protein: 20g
- Carbs: 14g
- Fiber: 1g
- Sugar: 1g
11. Coconut Chicken Soup
Credit: diabetesstrong.com
Can’t get enough chicken soup? Here’s another one for you!
This one ain’t your traditional chicken soup. But it’s just as yummy.
In fact, I prefer it to the original. That’s because this one is packed with veggies.
Veggies like red bell peppers, butternut squash, and zucchini. These make the soup nice and fresh.
And they add Vitamins A and C, which boost your immune system.
The addition of coconut milk and jalapeno pepper add some Caribbean flava. You definitely won’t want to share.
And you don’t have too. One batch makes 6 servings, plenty for everyone. This is also a lovely high protein dinner.
Per Serving:
- Calories: 231
- Fats: 12.7g
- Protein: 17.1g
- Carbs: 11.6g
- Fiber: 1.7g
- Sugar: 5g
12. Healthy Mushroom Soup
Credit: healthytasteoflife.com
I love mushroom soup, as I’m sure many of you do too. But let’s face it, your typical mushroom soup isn’t loaded with protein.
This mushroom soup tastes just as good as it looks. The crispy bacon adds tons of flavor.
And the chickpeas make it nice and filling. Meanwhile, the shiitake mushrooms add meatiness and savory flavors.
Besides being tasty, shiitake mushrooms are good for you too. They contain B vitamins for your brain.
And they also contain selenium and copper, which are powerful antioxidants. Also, they may even boost your immune system. So, eat up those shiitake mushrooms.
Per Serving:
- Calories: 297.3
- Fats: 2.9g
- Protein: 13.9g
- Carbs: 60.1g
- Fiber: 10.4g
- Sugar: 7.9g
13. Whey Root Vegetable Soup
Credit: lowcarb-nocarb.com
I’m a big fan of root vegetables, as I’m sure many of you are too. There’s something so comforting and earthy about them, right?
This soup is creamy, soothing, and packed with root veggies. In fact, you have 3 of them: carrots, turnip, and parsley root… you’ll be in root veggie heaven.
The homemade whey adds tons of protein. Now, you can make whey from scratch, but it takes some time to make it.
So, for extra convenience, you can simply use premade whey, which you can get right here.
To reduce the cooking time, make sure to cut your veggies into really small cubes. To make it a breeze, you can simply use a food processor to dice them.
Per Serving:
- Calories: 126
- Fats: 6g
- Protein: 17g
- Carbs: 4g
- Fiber: 1g
- Sugar: 0g
14. Carrot, Red Lentil & Spinach Soup
Credit: occasionallyeggs.com
Trying to get your kids to eat their veggies? Have them try this soup.
This soup is bright, beautiful, and, yes, yummy too. The carrots add natural sweetness- your kids will almost forget about the spinach.
The red lentils provide extra color and tons of protein. In fact, just one serving provides 16 grams of protein.
So, it’s great for growing kids.
Now, you will need a number of spices. So, get out those measuring spoons.
Serve with some nice crusty bread.
Per Serving:
- Calories: 360
- Fats: 0.5g
- Protein: 16g
- Carbs: 18g
- Fiber: 24g
- Sugar: 3g
15. Instant Pot Great Northern Bean Soup
Credit: poshjournal.com
Need a dish that won’t break your budget? Try this soup.
It’s creamy and soothing. The fresh rosemary adds tons of flavor- you’ll definitely want this soup again and again.
Besides being high in protein, it is also rich in fiber. In fact, one serving provides more than half of your daily fiber needs.
So, it’s great for your digestion- and it fills you up too.
To add depth of flavor, you’ll want to make sure you’re using fresh rosemary, not dried. If you’re worried about wasting your leftover rosemary, not to worry.
Simply place it in a good freezer bag and freeze. That way, you have fresh rosemary whenever you need it.
Per Serving:
- Calories: 321
- Fats: 8g
- Protein: 15g
- Carbs: 49g
- Fiber: 14g
- Sugar: 5g
16. Smoky Tomato White Bean Soup
Credit: veganhuggs.com
Can’t get enough of those white beans? This dish is for you.
It’s smoky, brothy, and brimming with white beans and garlic. So, get out those breath mints.
The fire-roasted tomatoes add sweetness and smokiness. And the celery adds texture and freshness.
Besides being tasty, this soup is pretty nutritious. It contains Vitamins A and C. And it is rich in iron.
Now this soup has a chunky texture, which I like. However, if you like it creamy, you can simply use an immersion blender to blend it.
Per Serving:
- Calories: 312
- Fats: 5g
- Protein: 19g
- Carbs: 51g
- Fiber: 12g
- Sugar: 8g
17. Shrimp Chowder With Chipotle
Credit: ketocookingwins.com
Do you love seafood? I’ve got you covered.
This soup is dreamy and creamy. You have succulent shrimp in a tasty creamy broth-just like traditional shrimp chowder.
But it has a couple of nice twists to it. The chipotle adds a nice heat.
And the celery, carrots, and onions add freshness and extra color. And the bacon adds loads of flavor… After all, everything tastes better with bacon, right?
Even though this soup is rich, it is pretty low in calories. So, you can have a bowl (or two) and not feel guilty.
Per Serving:
- Calories: 154
- Fats: 9g
- Protein: 12g
- Carbs: 7g
- Fiber: 1g
- Sugar: 3g
18. Instant Pot Crack Chicken
Credit: wholelottayum.com
Having company over for dinner? Serve them this soup.
It’s bursting with flavor. That’s because it has yummy ingredients like crispy bacon, tender chicken, cream cheese, ranch seasoning, and cheddar cheese.
To balance out the richness, you’ll be adding baby spinach.
Besides being high in protein, it’s also low in carbs. And it has a ton of fat.
So, it’s perfect for guests who are on a keto diet.
Per Serving:
- Calories: 453
- Fats: 25g
- Protein: 47g
- Carbs: 6g
- Fiber: 0g
- Sugar: 3g
19. Italian Style Sausage & Squash Chili
Credit: creativegreenliving.com
Need to feed a large crowd? This chili is the perfect dish.
It serves 10 people. So, you have plenty for everyone.
The addition of the sausage makes this dish extra yummy. And the squash puree adds a nice sweetness.
Besides being yummy, this chili is quite nutritious. It’s a good source of potassium, which you need for healthy blood pressure.
And it’s rich in iron too.
Now, this chili isn’t spicy, so it’s great for the kiddos. But if you like it spicy, you can simply add some hot sauce.
Per Serving:
- Calories: 445
- Fats: 24.6g
- Protein: 24.4g
- Carbs: 31.8g
- Fiber: 9.4g
- Sugar: 6g
20. Fall Pumpkin Chili Recipe
Credit: masalaherb.com
Need some more chili? Here you go!
This chili is hearty, tasty, and filling. It’s traditional because you’re using ground beef, corn, and kidney beans.
However, the addition of the pumpkin puree is a nice twist. It adds a natural sweetness.
And the addition of the cumin and coriander adds some warmth. Perfect for the cold season.
Per Serving:
- Calories: 596
- Fats: 35g
- Protein: 37g
- Carbs: 41g
- Fiber: 11g
- Sugar: 13g
21. Quinoa Vegetable Soup
Credit: liveeatlearn.com
Looking for a great way to eat more veggies? Try this quinoa vegetable soup.
It’s warm and soothing. And it’s brimming with carrots and celery.
But this isn’t your typical vegetable soup. That’s because it has lots of protein from the chickpeas and quinoa.
What’s more, it takes less than 30 minutes to make. So, it’s perfect for those busy weekday evenings.
Per Serving:
- Calories: 387
- Fats: 10.6g
- Protein: 20.4g
- Carbs: 52.4g
- Fiber: 8.7g
- Sugar: 3.4g