If you’re looking for a comforting yet light meal that fuels your body and keeps you full, this High Protein White Bean Soup is exactly what you need. Creamy, flavorful, and protein-packed, it’s the perfect blend of nutrition and comfort in every spoonful.
This recipe is ideal for those who want a lean protein dinner recipe or an easy soup for lunch that doesn’t weigh you down. It’s hearty enough to feel indulgent but light enough to fit into your fitness goals. Whether you’re meal prepping, detoxing, or just craving something cozy, this soup checks every box.
Recipe Overview
This High Protein White Bean Soup is a creamy, veggie-heavy soup made with white beans, chicken, and fresh vegetables simmered in a light herb broth. It’s high in protein, low in fat, and full of nutrients—perfect for busy days or as an easy healthy soup recipe quick. With each serving packed with flavor and lean protein, it’s ideal for anyone seeking a flat belly soup or a wholesome meal prep option. In just 30 minutes, you can create a satisfying filling soup recipe healthy enough for any diet and delicious enough for any season.
Why You’ll Love This Soup
This soup is as comforting as it is nourishing. Here’s why it deserves a regular spot on your meal plan:
- Protein-packed and filling: Keeps you full longer and supports lean muscle.
- Quick and easy: Ready in about 30 minutes.
- Loaded with veggies: A true veggie-heavy soup full of flavor and fiber.
- Great for meal prep: Stores and reheats perfectly for the week.
- Perfect balance: High in protein, moderate carbs, and low fat for a flat belly soup result.
Whether you’re focused on wellness, weight loss, or just eating better, this soup hits the sweet spot between delicious and healthy.
Ingredients Table
| Ingredient | Quantity | Notes |
|---|---|---|
| Olive oil | 1 tbsp | For sautéing |
| Onion | 1 medium | Diced |
| Garlic | 3 cloves | Minced |
| Carrots | 2 | Peeled and chopped |
| Celery | 2 stalks | Sliced |
| Cooked chicken breast | 1 ½ cups | Shredded or cubed |
| White beans | 2 cans (15 oz each) | Drained and rinsed |
| Chicken broth | 6 cups | Low-sodium |
| Spinach | 2 cups | Fresh baby spinach or kale |
| Lemon juice | 1 tbsp | Adds brightness |
| Dried thyme | 1 tsp | Flavor depth |
| Salt | To taste | Start with ½ tsp |
| Black pepper | ½ tsp | Freshly ground |
| Parmesan (optional) | 2 tbsp | For garnish |
| Red pepper flakes | Pinch | Optional spice |
How to Make High Protein White Bean Soup
1. Sauté the Base
In a large pot, heat olive oil over medium heat. Add diced onion, carrots, and celery. Cook for 5 minutes until softened. Add minced garlic and cook another minute until fragrant.
2. Add the Protein and Beans
Stir in the cooked chicken and white beans. Let them absorb the aromatics for a couple of minutes.
3. Add Broth and Seasonings
Pour in chicken broth, thyme, salt, and pepper. Bring to a boil, then reduce to a simmer. Let it cook uncovered for about 15 minutes so flavors meld beautifully.
4. Add Greens and Lemon
Stir in fresh spinach and lemon juice. Simmer for another 2–3 minutes until the greens wilt.
5. Serve Hot
Taste and adjust seasoning. Garnish with Parmesan and red pepper flakes if desired. Serve with whole-grain bread or a light salad for a complete lean protein dinner recipe.
Tips for Success
- Mash a few beans: Use a spoon to mash some white beans against the pot’s side for a creamier texture without adding cream.
- Add herbs last: Fresh herbs lose flavor when overcooked—add parsley or basil near the end.
- Want it thicker? Add less broth or simmer longer uncovered.
- Make it vegetarian: Skip the chicken and use vegetable broth—it’s still a high protein low fiber recipe if you use extra beans or lentils.
- Storage tip: Freeze individual portions for quick lunches anytime.
This is one of those easy healthy soup recipes quick enough for weeknights but rich enough for special occasions.
Nutrition Breakdown (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 310 kcal |
| Protein | 32g |
| Carbohydrates | 28g |
| Fiber | 7g |
| Fat | 7g |
| Sodium | 600mg |
This soup is a high-protein, moderate-carb, nutrient-dense meal that fits beautifully into filling soup recipes healthy categories. It supports digestion, energy, and weight management all at once.
Why White Beans Make the Perfect Base
White beans are the secret to turning a simple soup into a flat belly soup superstar. They’re rich in plant-based protein and fiber but naturally low in fat.
They add creaminess without dairy and thicken the broth naturally. Combined with chicken breast, they deliver a powerful one-two punch of protein for steady energy.
So whether you’re looking for an easy meal prep soup or a quick weeknight fix, this combination will keep you satisfied for hours without spiking hunger later.
Flavor Variations to Try
| Variation | Ingredients | Description |
|---|---|---|
| Mediterranean White Bean Soup | Add oregano, sun-dried tomatoes, and a drizzle of olive oil | Fresh and aromatic |
| Spicy Protein Soup | Add chili flakes, cumin, and a dash of hot sauce | Perfect for cold nights |
| Vegetarian Power Bowl | Add chickpeas and quinoa | Boosts protein and fiber |
| Creamy Herb Soup | Blend half the soup before adding greens | Smooth texture without cream |
| Instant Pot Version | Cook everything at high pressure for 10 minutes | Great quick soup recipe healthy version |
Each twist keeps your meals exciting while sticking to the easy healthy soup recipes quick theme.
How This Soup Helps With Weight Goals
This High Protein White Bean Soup isn’t just filling—it’s functional. It fits seamlessly into weight loss or muscle-building plans because it provides a perfect balance of macronutrients.
- High Protein: Promotes lean muscle growth and boosts metabolism.
- Low Fat: Keeps calories controlled without losing richness.
- High Fiber: Aids digestion and keeps you full longer.
- Hydrating: Soup’s water content supports hydration and satiety.
That’s why many call it the ideal flat belly soup—it satisfies cravings without sabotaging your goals.
Best Times to Enjoy This Soup
- Lunch: Light yet sustaining—perfect as an easy soup for lunch.
- Dinner: A wholesome, low-calorie option that doesn’t feel restrictive.
- Meal Prep: Doubles beautifully for weekday reheat-and-eat meals.
- Post-Workout: High in protein for muscle recovery.
It’s one of those rare recipes that works for every part of your routine.
Pairing Ideas for a Complete Meal
| Pairing | Description |
|---|---|
| Whole-grain toast | Adds crunch and fiber |
| Light salad | Cucumber, spinach, and avocado for freshness |
| Soup and Sandwich Combo | Turkey or veggie wrap for a filling lunch |
| Roasted vegetables | Great side for extra nutrients |
This High Protein White Bean Soup is versatile enough to fit any lean protein dinner recipe or lunch lineup with minimal effort.
Why It’s Great for Meal Prep
If you love easy meal prep soup ideas, this one’s for you. It stays flavorful for days and freezes well.
- To Refrigerate: Store up to 5 days in an airtight container.
- To Freeze: Freeze up to 3 months; thaw overnight in the fridge.
- To Reheat: Warm on the stove over low heat or microwave for 2–3 minutes.
It’s your ideal “cook once, eat all week” recipe that saves time while keeping your nutrition on point.
Common Questions About High Protein White Bean Soup
1. Can I use canned beans?
Yes! They work perfectly. Just rinse them to reduce sodium and starch.
2. Can I make this dairy-free?
Absolutely. Skip Parmesan or substitute with nutritional yeast for a dairy-free finish.
3. Can I add other protein sources?
Yes—turkey, tofu, or even shrimp work well here.
4. Is it gluten-free?
Yes, naturally gluten-free if you use certified broth.
5. Can I blend it?
Yes. Blend half for a creamy texture while keeping chunks for heartiness.
How This High Protein White Bean Soup Compares to Other High-Protein Recipes
Unlike heavy cream-based soups or canned options, this High Protein White Bean Soup keeps things natural and wholesome. It’s lighter than chili, faster than stew, and heartier than most vegetable soups.
It’s also great for anyone who wants a quick soup recipe healthy option that still feels gourmet. With 30 grams of protein and clean ingredients, it’s truly a meal in a bowl.
Conclusion: High Protein White Bean Soup
This High Protein White Bean Soup is proof that eating healthy doesn’t have to be bland or boring. With its creamy broth, tender vegetables, and rich protein content, it delivers everything you need in a single bowl—flavor, nutrition, and satisfaction.
Whether you’re craving a veggie-heavy soup for a cozy night in, planning easy soup for lunch prep for the week, or searching for lean protein dinner recipes that fit your lifestyle, this dish delivers every time.
Fast, flavorful, and full of goodness, this soup belongs on your list of easy High Protein White Bean Soup enough for busy days but comforting enough to make any night special.