High Protein Soup Recipe

When the weather gets chilly or when you’re just craving something hearty yet nutritious, there’s no better comfort food than a hot bowl of soup. But what if you could take it a step further and make that soup not only delicious but packed with protein to fuel your day? That’s where high-protein soups come in. They’re the perfect combination of warming comfort and muscle-repairing nourishment, making them a fantastic meal option for athletes, busy professionals, or anyone who wants to add a little more protein to their diet.

The great thing about high-protein soups is that they’re so versatile, and the protein-packed ingredients don’t just come from meat. You can make them rich in plant-based proteins like lentils, beans, and tofu, or go for hearty meat-based options with chicken, beef, or turkey. Add a few extra veggies, some aromatic herbs, and a flavorful broth, and you’ve got yourself a meal that’s as filling as it is satisfying.

This high-protein soup recipe combines lean chicken, vegetables, and beans to create a filling and nutritious meal. It’s a recipe you can make on the stove in under an hour, and it’s packed with protein to keep you feeling satisfied for hours. The chicken provides the base, but the addition of beans, lentils, and a variety of veggies gives the soup depth, flavor, and an extra protein boost. This soup is not only high in protein, but it’s also a great source of fiber, vitamins, and minerals.

Ingredients Needed

Let’s start with the basics-what you’ll need to pull off this delicious high-protein soup:

Chicken breast (2 medium-sized pieces) – This will be your primary protein source and will give the soup its rich, hearty base.
Olive oil (2 tablespoons) – For sautéing and to add healthy fats to the dish.
Yellow onion (1 medium) – Adds sweetness and depth of flavor.
Garlic (4 cloves) – A must for that aromatic undertone.
Carrot (2 medium) – A pop of color and a touch of sweetness.
Celery stalks (2) – Provides crunch and a fresh, green note.
Canned white beans (1 can, 15 oz) – Packed with protein and fiber; they make the soup creamy while still holding their shape.
Canned diced tomatoes (1 can, 14.5 oz) – Adds acidity and balance to the flavor.
Chicken broth (4 cups) – The liquid base that pulls everything together.
Dried lentils (1/2 cup) – More plant-based protein and texture.
Spinach (2 cups) – A great green vegetable that wilts down but adds nutrients.
Herbs (1 tablespoon thyme, 1 tablespoon rosemary, 2 bay leaves) – For aromatic depth.
Salt and pepper (to taste) – You can’t forget the seasoning!
Lemon juice (1 tablespoon) – For a bit of zing to brighten the flavors at the end.

Cooking Instructions

Now that you have everything ready, it’s time to get cooking! This recipe takes about 45 minutes from start to finish, but it’s easy to follow and doesn’t require too much effort.

Prepare The Chicken
- Heat a large soup pot over medium heat and add the olive oil. Season the chicken breasts with a pinch of salt and pepper on both sides.
- Once the oil is hot, add the chicken and cook for 5-6 minutes per side, or until the chicken is golden brown and cooked through. Remove the chicken from the pot and set it aside.
Sauté The Veggies
- In the same pot, add the diced onion, carrots, and celery. Sauté for about 5-7 minutes, stirring occasionally until the vegetables begin to soften and the onion is translucent.
- Add the garlic and cook for another 1-2 minutes, just until fragrant.
Add The Liquids And Beans
- Pour in the chicken broth, diced tomatoes, and beans. Stir everything together, scraping up any bits stuck to the bottom of the pot for extra flavor.
- Add the lentils, thyme, rosemary, and bay leaves. Bring the soup to a simmer, then cover and let it cook for 20 minutes, or until the lentils are tender.
Shred The Chicken
- While the soup is simmering, use two forks to shred the cooked chicken into bite-sized pieces.
Finish The Soup
- Once the lentils are tender, stir in the shredded chicken and spinach. Let the spinach wilt for about 2-3 minutes.
- Taste the soup and adjust the seasoning with salt, pepper, or even a splash of lemon juice for added brightness.
Serve
- Ladle the soup into bowls and enjoy it piping hot! For extra protein, you can serve it with a side of whole-grain bread or a sprinkle of Parmesan cheese on top.

Ingredient Insights

Now, let’s break down the key ingredients in this high-protein soup, starting with the protein sources:

Chicken Breast: This is a lean source of high-quality protein, which helps with muscle repair and keeps you full longer. It’s low in fat, which makes it a perfect addition to a healthy soup.
White Beans: These beans are not only protein-packed but also provide fiber, which helps with digestion and keeps blood sugar levels stable. They also lend a creamy texture to the soup without the need for heavy cream.
Lentils: These little legumes are a fantastic plant-based protein source. They’re loaded with iron, fiber, and folate, making them great for overall health and well-being.
Spinach: Though not high in protein compared to beans or chicken, spinach offers a ton of vitamins and minerals like iron, magnesium, and vitamin K. It also adds a bit of texture and color to the soup.

Expert Tips

For a Thicker Soup: If you prefer a creamier consistency, blend a portion of the soup (especially the beans and some of the liquid) using an immersion blender or a regular blender. This will make the broth thicker and give the soup a more velvety texture.
Use Rotisserie Chicken: To save time, you can substitute cooked rotisserie chicken for the raw chicken breasts. Just shred it and add it to the soup once the vegetables and broth have simmered.
Add Extra Vegetables: If you want to pack in even more nutrients, feel free to throw in extra vegetables like zucchini, kale, or bell peppers. They will absorb the soup’s flavors and add even more texture.
Spice It Up: For a bit of heat, add a pinch of red pepper flakes or a diced jalapeño pepper when sautéing the veggies.

Recipe Variations

Vegetarian Version: Skip the chicken and use vegetable broth instead of chicken broth. You can add extra beans, tofu, or tempeh for protein.
Beefy Option: Swap the chicken for lean ground beef or turkey for a heartier, meaty version.
Creamy Variation: Add a splash of coconut milk or heavy cream toward the end of cooking for a creamy texture without compromising on protein.
Spicy Taco Soup: Add a packet of taco seasoning or some chili powder and cumin for a southwestern twist. Serve with a dollop of sour cream and crushed tortilla chips.

Final Words

This high-protein soup is more than just a bowl of comfort; it’s a nutritious powerhouse. With lean protein, fiber, and plenty of vitamins, it’s the perfect meal for anyone looking to stay full, energized, and nourished throughout the day. Whether you’re training for a race, recovering from a workout, or just trying to eat healthier, this soup is a solid choice. Plus, it’s easy to customize, so you can tweak it to your preferences or dietary needs.

High Protein Soup Recipe