9 High-Protein Soups to Keep You Satisfied

This chili recipe from Two Peas & Their Pod is both easy to make and high in protein. It’s full of rotisserie chicken and broth, lime, jalapeño, onion, garlic, and green chiles, with herbs and spices (including cumin, chili powder, and cilantro) for added flavor.

“The bonus in this recipe is the white beans, which further boost the protein [content] and also offer fiber and antioxidants too,” says Ginger Hultin, RDN, a Seattle-based registered dietitian and the author of Anti-Inflammatory Diet Meal Prep.

“I would add a cup of fresh spinach to your bowl before pouring the hot soup over, to get more color in your meal, and some whole-grain crackers or a whole-grain roll to ensure there are enough carbohydrates to support an active lifestyle,” Jones adds.

One serving (one-quarter of the total) provides 327 calories, 28 g of protein, 35 g of carbs, 8 g of fat (1 g of saturated fat), and 8 g of fiber.

For a high-protein vegetarian soup, try this recipe from Healthy Seasonal Recipes. Plant-based protein in the form of chickpeas is combined with stomach-filling veggies like butternut squash, onion, garlic, carrots, tomatoes, and fresh baby spinach. Hearty spices like cumin, coriander, cinnamon, and cayenne serve up extra flavor.

“The recipe calls for a yogurt garnish, which will add even more protein and flavor,” Hultin says. You can use a dairy-based yogurt, such as Greek, or go for a plant-based option that contains soy or nuts, she adds.

One serving (1 ½ cups) offers 303 calories, 12 g of protein, 41 g of carbohydrates, 12 g of fat (1 g of saturated fat), and 5 g of fiber.

This recipe from Kim’s Cravings provides plenty of protein, thanks to the chicken breast and bone broth collagen. “Collagen is made from amino acids, the building blocks of protein,” Hultin says. “Because of that, there’s 16 g of protein in just 1 cup of this soup.”

You’ll also find corn, diced tomatoes, green chiles, black beans, and a zesty lineup of spices: garlic powder, cumin, chili powder, and paprika. And thanks to the mashed sweet potatoes, this chowder has a great creamy texture.

Each cup contains 173 calories, 16 g of protein, 20.4 g of carbs, 1.6 g of fat, and 4.2 g of fiber.

You don’t have to follow a vegan diet to enjoy a satisfying vegan soup. Case in point: this spiced red lentil soup from Bakerita. “Lentils are a protein-packed legume,” Hultin says. They offer plenty of fiber and antioxidants as well.

This high-protein recipe also features spinach, fresh garlic and ginger, and aromatic spices like turmeric and cumin.

Because this soup is lower in calories, consider adding some extra broth and a Greek yogurt topper, Jones says. You’ll feel satisfied longer, and it’ll reduce the urge to snack between meals.

One serving (one-sixth of the total) has 268 calories, 13.5 g of protein, 43.3 g of carbs, 6.2 g of fat, and 7.6 g of fiber.

With this 30-minute stew from Feasting at Home, you get to pick and choose the fish and shellfish. Good options include sea bass, halibut, haddock, salmon, scallops, and shrimp: “The protein in all of these foods is similar, at about 17 to 19 g per 3 ounces,” Hultin says.

The stew also includes potatoes (Yukon Gold, baby red, or white), onion, garlic, tomatoes, and a fragrant saffron broth.

One serving (one-quarter of the total) provides 447 calories, 41.6 g of protein, 30.2 g of carbs, 19 g of fat (3 g of saturated fat), and 5.5 g of fiber.

This variation on classic minestrone soup gives a one-two protein punch of ground meat and chickpea pasta.

Chickpea pasta, meanwhile, is a naturally gluten-free and high-fiber substitute for classic pasta.

This recipe from Skinny Fitalicious also features frozen mixed vegetables, diced tomatoes, tomato juice, broth, onion, garlic, and Italian seasoning.

One serving (one-sixth of the total) has 395 calories, 37 g of protein, 52 g of carbs, 8 g of fat (0 g of saturated fat), and 13 g of fiber.

Regardless of whether you’re following a heart-healthy Mediterranean-style eating plan, this vegan soup from Feel Good Foodie is sure to please your taste buds. “With 15 g of protein per serving, this is an excellent meal option for vegans, vegetarians, or anyone trying to incorporate more plant-based meals,” Helfferich says.

One serving (one-sixth of the total) provides 291 calories, 16 g of protein, 52 g of carbs, 3 g of fat (1 g of saturated fat), and 11 g of fiber.

For a healthy variation of a classic West African soup, try this high-protein recipe from Hurry the Food Up. The combination of whole-grain brown rice, peanuts, and peanut butter will ensure that you get the nine essential amino acids you must get from food (since your body cannot produce them itself), Helfferich says.

The recipe also includes vegetable broth, red onion, carrot, zucchini, tomato paste, garlic, soy sauce (be sure to opt for the low-sodium variety), and fresh ginger. Optional: Add a few dashes of hot sauce to give your bowl a kick.

One serving (one-third of the total) offers 436 calories, 14 g of protein, 65 g of carbs, 15 g of fat (3 g of saturated fat), and 6 g of fiber.

You won’t find any tortillas in this Mexican-inspired, Whole30-friendly dish. But there are tons of savory veggies, like onion, red pepper, green chiles, and jalapeño, as well as herbs and spices. Garnish with fresh cilantro, avocado, and lime wedges to round out this tasty dish.

This recipe from The Real Food Dietitians is also full of chicken, an excellent source of satisfying protein. “At 25 g [of protein] in a 2-cup serving, this would be a filling and nutrient-dense meal,” Hultin says.

You can make the soup even more satiating by adding 1 cup of quinoa, brown rice, or farro while it’s cooking, adds Jones.

A 2-cup serving of this soup has 223 calories, 25 g of protein, 19 g of carbs, 6 g of fat, and 4 g of fiber.