When it comes to wholesome meals that nourish both body and soul, few dishes rival a good soup. Whether you’re looking for cozy comfort on a cold night or fueling your body after a workout, these 20 Easy High-Protein Soups deliver the best of both worlds. Each one is flavorful, satisfying, and designed to keep you full for hours.
These soups are perfect for your Sunday dinner menu, quick weeknight meals, or as part of a hearty soup and sandwich combo. From lean turkey chili to creamy lentil blends, you’ll find protein soup recipes here that suit every taste and dietary need—whether you prefer meaty savory soups or plant-based power bowls.
Table of contents
Table of Contents
Recipe Overview
Discover 20 easy, high-protein soups that are perfect for healthy living and hearty dinners. These protein soups combine lean meats, beans, lentils, and rich broths to help you stay full and energized. Whether you’re using an Instant Pot for a quick meal or simmering on the stove, each recipe is simple, nourishing, and packed with flavor. Perfect for your Sunday dinner menu or weekday meal prep, these delicious soup recipes make eating well easy and enjoyable. Pair any with a fresh salad or sandwich for a complete, comforting soup dinner you’ll crave again and again.
Why Choose High-Protein Soups?
Protein is essential for muscle recovery, metabolism, and sustained energy. When combined with vegetables and hearty ingredients, protein soups become one of the most balanced and satisfying meals you can make.
Here’s why they’re so popular:
- Keeps you full longer without excess calories.
- Easy to customize for dietary needs—keto, paleo, or vegetarian.
- Meal-prep friendly and freezer-safe.
- Perfect for all seasons—light or hearty depending on your mood.
- Great for Sunday dinner Instant Pot recipes when you want minimal cleanup.
These soups prove that healthy eating can be both delicious and convenient.
1. Creamy Chicken and Spinach Protein Soup
A light but hearty classic made with shredded chicken, spinach, and Greek yogurt instead of cream. Packed with protein and ready in 25 minutes.
Protein per serving: 35g
Perfect Pairing: Whole-grain toast or soup and sandwich combo with turkey wrap.
2. Beef and Lentil Power Soup
Lean ground beef and green lentils simmer together in a rich tomato broth with smoky paprika. The result? One of the most savory soups on this list.
Protein per serving: 30g
Cooking Tip: Make it in the Instant Pot for fast results.
3. Turkey Vegetable Weight Loss Soup
This classic combines lean ground turkey with mixed vegetables and herbs for a light, nourishing meal that supports your wellness goals.
Protein per serving: 28g
Why It Works: Great for Sunday dinner menu planning or weekday prep.
4. High-Protein Creamy Broccoli Cheddar Soup
A healthier twist on a favorite. Use low-fat milk, reduced-fat cheddar, and protein powder (unflavored whey or pea) to boost the protein.
Protein per serving: 25g
Pair With: Grilled chicken sandwich for a complete soup dinner.
5. White Bean and Chicken Chili
A protein-rich twist on chili, this recipe uses white beans, shredded chicken, and green chiles for flavor without heaviness.
Protein per serving: 32g
Instant Pot Friendly: Ready in under 30 minutes.
6. Spicy Shrimp and Quinoa Soup
Tender shrimp, protein-rich quinoa, and a touch of chili for spice. It’s a refreshing balance of flavor and nutrition.
Protein per serving: 29g
Great Option: For seafood lovers and light delicious soup recipes.
7. Hearty Lentil and Kale Soup
Rich in fiber and plant-based protein, this soup combines red lentils, kale, carrots, and garlic in a thick, flavorful broth.
Protein per serving: 22g
Ideal For: Those who love vegetarian soup recipes packed with power.
8. Instant Pot Chicken Enchilada Soup
Shredded chicken, black beans, corn, and enchilada sauce come together in your Sunday dinner Instant Pot for an effortless crowd-pleaser.
Protein per serving: 33g
Topping Ideas: Avocado, cheese, and cilantro.
9. Thai Coconut Chicken Soup (Tom Kha Gai)
Creamy, spicy, and deeply satisfying, this Thai-inspired soup uses coconut milk, lime, lemongrass, and tender chicken.
Protein per serving: 28g
Bonus: Works great as part of a Sunday dinner menu for guests.
10. Italian Turkey Sausage and Bean Soup
This hearty protein soup recipe features Italian sausage, cannellini beans, spinach, and crushed tomatoes.
Protein per serving: 30g
Pro Tip: Add Parmesan for a savory touch.
11. Tofu and Miso Noodle Soup
For a lighter, vegetarian option, tofu and soba noodles soak up a savory miso broth rich in umami.
Protein per serving: 20g
Perfect For: Plant-based savory soups that don’t skimp on flavor.
12. Instant Pot Split Pea and Ham Soup
A true comfort classic made easier in your pressure cooker. Thick, smoky, and high in protein.
Protein per serving: 27g
Sunday Tip: Great for Sunday dinner Instant Pot meals with minimal cleanup.
13. Creamy Turkey Mushroom Soup
Lean ground turkey, mushrooms, and Greek yogurt make a creamy, comforting bowl without extra calories.
Protein per serving: 30g
Bonus: Freezes beautifully for meal prep.
14. High-Protein Tomato Basil Soup
A twist on the classic—blended with cottage cheese or protein powder for a creamy, protein-packed finish.
Protein per serving: 25g
Best Served With: A grilled cheese sandwich for a soup and sandwich combo.
15. Black Bean and Sweet Potato Soup
Packed with fiber and protein, this vibrant soup delivers plant-based energy with a hint of spice.
Protein per serving: 21g
Perfect Pairing: Simple salad or cornbread.
16. Mediterranean Chickpea Soup
Loaded with chickpeas, tomatoes, and herbs, this soup embodies healthy Mediterranean flavor.
Protein per serving: 24g
Great For: Lighter Sunday dinner menu options.
17. Instant Pot Chicken Taco Soup
Combining shredded chicken, black beans, and taco spices, this quick and hearty soup is pure comfort.
Protein per serving: 32g
Pro Tip: Top with avocado and Greek yogurt.
18. Savory Mushroom Barley Soup
Earthy, hearty, and deeply flavorful—this protein soup recipe adds texture and nutrients.
Protein per serving: 23g
Serve With: A side of warm whole-grain bread.
19. Creamy Lentil and Spinach Soup
Blended red lentils create a velvety base with spinach and cumin for warmth. Perfect for plant-based protein seekers.
Protein per serving: 26g
Bonus: Fits right into vegetarian soup recipes.
20. Classic Chicken and Wild Rice Soup
The ultimate comfort food with lean chicken, wild rice, and vegetables simmered in savory broth.
Protein per serving: 34g
Perfect For: Cozy weekends and cold-weather fall soups.
How to Add Protein to Any Soup
Want to turn your favorite delicious soup recipes into high-protein versions? Try these easy tips:
- Add beans or lentils: Great for vegetarians and vegans.
- Use Greek yogurt: Adds creaminess without heavy cream.
- Incorporate lean meats: Chicken, turkey, or shrimp boost protein without extra fat.
- Try protein powder: Unflavored whey or plant-based powder blends easily into broths.
- Top with cheese or seeds: Parmesan, feta, hemp seeds, or pumpkin seeds all add protein.
These simple swaps help you turn any soup dinner into a satisfying, nutrient-dense meal.
Instant Pot Tips for Quick High-Protein Soups
Your Sunday dinner Instant Pot is a true time-saver for soup lovers.
- Use the “Sauté” setting to brown meats and aromatics before pressure cooking.
- Most protein-rich soups cook in 10–20 minutes under pressure.
- Let the pressure release naturally for best texture.
- Store extras easily—these soups reheat beautifully.
The Instant Pot makes it effortless to create savory soups that taste slow-cooked in a fraction of the time.
Serving Ideas: Building a Complete Soup Dinner
Turn your protein soup into a full meal with these sides:
- Soup and Sandwich Combo: Pair creamy tomato or lentil soup with a turkey or veggie panini.
- Salads: Spinach, kale, or quinoa salads add texture and color.
- Grain Bowls: Serve soup with wild rice or farro on the side.
- Crusty Bread: The classic pairing for dipping and soaking up broth.
Whether you’re feeding family or planning your next Sunday dinner menu, these sides make every meal balanced and satisfying.
Storage and Meal Prep Tips
High-protein soups are perfect for meal prepping because they store and freeze exceptionally well.
- Refrigerate: Keeps for up to 5 days.
- Freeze: Up to 3 months in airtight containers.
- Reheat: Thaw overnight and warm on the stove over low heat.
These soups actually taste better the next day as flavors deepen—a hallmark of homemade delicious soup recipes.
Frequently Asked Questions
1. Can I make these soups vegetarian or vegan?
Yes! Swap meat for beans, lentils, or tofu to create vegetarian soup recipes that are still high in protein.
2. What’s the best protein source for soups?
Chicken, turkey, lentils, beans, and Greek yogurt are top picks for both taste and nutrition.
3. How much protein should a soup have?
Aim for 20–30g per serving for a balanced meal.
4. Can I meal prep these for the week?
Absolutely. These protein soups stay fresh and flavorful for days.
5. What’s the healthiest soup base?
Low-sodium chicken or vegetable broth, or even bone broth, offers nutrients and flavor with fewer calories.
Conclusion: Delicious, Healthy, and Full of Flavor
These 20 Easy High-Protein Soups prove that healthy eating doesn’t have to be bland or time-consuming. Each recipe offers a perfect balance of comfort, nutrition, and convenience—ideal for weeknights, meal prep, or Sunday dinner Instant Pot meals with family.
Whether you prefer creamy savory soups, hearty bean stews, or classic vegetable soup recipes, you’ll find a bowl here that fits your taste and your goals. Add one or two to your Sunday dinner menu every week, and you’ll never run out of satisfying, protein-packed options.