25 High Protein Soups for Meal Prep and Easy Weeknight Dinners

When you crave something warm, filling, and satisfying, these high-protein soups deliver the comfort of classic homemade favorites while keeping you full for longer. Packed with beans, lentils, lean meats, and hearty vegetables, these recipes are designed to be easy to make ahead and perfect for meal prep.

This high-protein soups recipe collection comes in very handy if you want to make lunches for the week or are looking for a simple dinner you can set and forget. From brothy classics to creamy protein-rich bowls, you’ll find plenty of ways to make meals with veggies and protein that satisfy without any fuss.

Why You’ll Love These High-Protein Soups

• Ideal for meal prep soups you can portion and store.
• Great for easy weeknight dinners that don’t sacrifice flavor.
• Includes options like crockpot soup recipes for hands-off cooking.
• A mix of creamy and brothy soups with protein-rich vegetarian and vegan ideas.
• Flexible enough for protein lunch, dinner, or freezer-friendly make-ahead meals.

High Protein Tomato Soup

Classic homemade tomato soup meets lentils for a bowl that is both cozy and protein-packed. This one-pot wonder simmers red lentils, tomatoes, garlic, and spices into a creamy, comforting soup that works for lunch, meal prep, or chilly evenings. It’s simple to make, easy to freeze, and pairs beautifully with crusty bread or a grilled cheese sandwich.
Get the recipe: High Protein Tomato Soup.

Vegan High-Protein Lentil Soup

Thick, rich, and loaded with flavor, this red lentil soup is inspired by Indian dal and finished with wilted spinach for extra heartiness. Garlic, cumin, and turmeric bring warmth to every bite, while the protein-packed lentils make it a vegan meal that fills you up. Serve with rice, garlic naan, or any flatbread.
Get the recipe: Vegan High-Protein Lentil Soup.

High Protein Turmeric Soup

This golden turmeric soup gets its color from turmeric and its protein boost from red lentils simmered until creamy. Potatoes add body, leafy greens bring freshness, and a swirl of coconut cream ties it all together. It is a hearty plant-based dish, full of layered flavor in every spoonful.

Ingredients

• 1 tablespoon olive oil
• 1 small onion, chopped
• 3 cloves garlic, minced
• 1 teaspoon each of ground turmeric and ground cumin
• ½ cup red lentils, rinsed
• 2 medium potatoes, peeled and diced
• 4 cups vegetable broth
• 2 cups spinach or kale, chopped
• Salt and pepper to taste
• Coconut cream and cilantro, for garnish

Instructions

1. Heat olive oil in a large pot and sauté the onion until soft. Add garlic, turmeric, and cumin and cook until fragrant.
2. Stir in lentils, potatoes, and broth. Bring to a boil, then reduce heat and simmer until lentils and potatoes are tender, about 20 minutes.
3. Add in greens and cook until wilted. Season with salt and pepper. Serve with a swirl of coconut cream, fresh cilantro, and lemon on the side.

High-Protein Chicken Quinoa Soup

This simple, satisfying chicken and quinoa soup simmers diced chicken breast, quinoa, and chopped vegetables in a savory broth. It’s packed with lean protein, lower in carbs, and ideal for a cozy lunch or light dinner. Leftovers reheat beautifully, making it great for meal prep.

Ingredients

• 1 tablespoon olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 celery stalks, chopped
• 1 medium carrot, diced
• 1 teaspoon dried thyme
• Salt and pepper to taste
• 5 cups chicken broth
• 1 pound boneless skinless chicken breast, diced
• ½ cup quinoa, rinsed
• 2 cups spinach, roughly chopped
• Juice of ½ lemon

Instructions

1. In a large pot, heat the olive oil and sauté the onion, garlic, celery, and carrot until they are softened. Stir in thyme, salt, and pepper.
2. Add chicken broth, diced chicken, and rinsed quinoa. Bring to a boil, then reduce heat and simmer for 15-18 minutes, until quinoa is cooked and chicken is tender.
3. Stir in spinach and simmer 2-3 minutes more. Finish with a squeeze of lemon and serve warm.

Broccoli Cheddar Protein Soup

This cozy classic leans on sharp cheddar and whole milk for richness and a solid boost of protein. Tender broccoli florets and shredded carrot simmer into a creamy, velvety base that’s full of flavor without being too heavy. It’s comforting, quick to make, and tastes just like the Panera favorite.
Get the recipe: Broccoli Cheddar Protein Soup.

High Protein Stuffed Pepper Soup

This slow cooker stuffed pepper soup skips the beef but still delivers bold, cozy flavor. It’s packed with protein-rich lentils, colorful bell peppers, and warming spices all cooked down into a chunky, savory broth. No sautéing, no fuss, just toss everything in and let the crockpot do its thing. Great on its own or spooned over a bowl of rice.
Get the recipe: High Protein Stuffed Pepper Soup.

High Protein Vegan Chickpea Soup

This chickpea soup leans into stew territory with its thick texture, rich tomato base, and warming spices. Wilted greens and tender vegetables add depth, while the protein-rich chickpeas make it a satisfying plant-based option. It’s cozy, bold, and built to fill you up.
Get the recipe: High Protein Vegan Chickpea Soup.

Crockpot Chicken and Black Bean Soup

This bold, slow-cooked soup simmers shredded chicken, black beans, fire-roasted tomatoes, and corn in a smoky broth. Chili powder, cumin, and smoked paprika bring depth, while a splash of lime juice brightens every bite. It’s hands-off, hearty, and made for topping with avocado or tortilla strips.
Get the recipe: Crockpot Chicken and Black Bean Soup.

High Protein Tuscan Chicken Soup

This rich and rustic Tuscan chicken soup has tender chicken, sun-dried tomatoes, white beans, and spinach in a creamy, herb-laced broth. It’s bold and cozy with a solid protein boost from both the beans and chicken, making it a full meal in one bowl.

Ingredients

• 1 tablespoon olive oil
• 1 small onion, diced
• 3 cloves garlic, minced
• 1 pound boneless, skinless chicken breast or thighs, diced
• 1 teaspoon dried thyme
• ½ teaspoon chili flakes (optional)
• Salt and black pepper, to taste
• 4 cups chicken broth
• 1 (15 oz) can white beans, drained and rinsed
• ½ cup sun-dried tomatoes, chopped
• 2 cups baby spinach
• ½ cup half-and-half or coconut cream
• 2 tablespoons grated Parmesan (optional)

Instructions

1. Heat olive oil in a large pot and sauté the onion and garlic until they are soft. Add chicken, thyme, chili flakes, salt, and pepper.
2. Cook until the chicken is no longer pink. Pour in the chicken broth and bring to a simmer. Add white beans and sun-dried tomatoes. Simmer for 10-12 minutes until the chicken is cooked through.
3. Stir in the spinach and cook until it has wilted. Lower the heat and stir in half-and-half and Parmesan. Adjust seasoning to taste and serve warm.

High Protein Baked Potato Soup with Greek Yogurt

This ultra-creamy soup blends tender potatoes with a swirl of Greek yogurt for a rich, high-protein twist on the classic. Topped with turkey bacon, shredded cheddar, and green onions, it delivers all the baked potato flavor in a cozy one-bowl format.

Ingredients

• 1 tablespoon olive oil
• 1 small onion, chopped
• 2 cloves garlic, minced
• 2 large russet potatoes, peeled and diced
• 4 cups chicken broth
• Salt and pepper to taste
• ½ cup plain Greek yogurt
• ½ cup shredded cheddar cheese
• ¼ cup cooked turkey bacon, crumbled
• 2 tablespoons chopped green onions, for topping

Instructions

1. In a large pot, heat the olive oil and sauté the onion and garlic until they are soft. Add diced potatoes, chicken broth, salt, and pepper. Bring to a boil, then reduce heat and simmer until potatoes are fork-tender, about 15 minutes.
2. Use an immersion blender to blend the soup, leaving some texture partially. Stir in Greek yogurt and shredded cheddar until smooth and warmed through. Serve topped with turkey bacon, green onions, and extra cheese if desired.

Slow Cooker High Protein Taco Soup

This slow cooker taco soup is loaded with ground turkey, black beans, corn, and fire-roasted tomatoes simmered in a bold, taco-seasoned broth. It’s a high-protein bowl that’s hands-off and ready to top with sour cream, cheese, jalapeños, or crushed tortilla chips.

Ingredients

• 1 pound ground turkey
• 1 small onion, diced
• 1 (15 oz) can black beans, drained and rinsed
• 1 cup frozen or canned corn
• 1 (15 oz) can fire-roasted diced tomatoes
• 1 (8 oz) can tomato sauce
• 2 cups chicken broth
• 1 tablespoon chili powder
• 1 teaspoon cumin
• ½ teaspoon each of garlic powder and onion powder
• Salt and pepper, to taste

Instructions

1. Brown the ground turkey with diced onion in a skillet, then transfer to a slow cooker. Add remaining ingredients and stir to combine.
2. Cover and cook on low for 6-7 hours or high for 3-4 hours. Serve hot with your favorite toppings.

High Protein Chicken Taco Soup (Low Calorie)

This lighter take on taco soup is made using shredded chicken, black beans, and corn simmered in a tomato-rich broth with classic taco spices. It’s low on effort, full of flavor, and easy to top with fresh avocado and a squeeze of lime for a bright finish.

Ingredients

• 2 boneless, skinless chicken breasts
• 1 (15 oz) can fire-roasted diced tomatoes
• 1 (15 oz) can black beans, drained and rinsed
• 1 cup frozen or canned corn
• 1 (4 oz) can diced green chiles (optional)
• 1 tablespoon taco seasoning
• ½ teaspoon salt
• 4 cups chicken broth
• Juice of 1 lime

Instructions

1. Add all ingredients except lime juice to a slow cooker. Cover and cook on low for 6-7 hours or on high for 3-4 hours. Shred the chicken in the pot and stir in lime juice. Ladle into bowls and top with avocado, cilantro, or any other desired toppings.

High Protein Minestrone Soup

This veggie-packed soup combines tender pasta, white beans, and chopped vegetables in a flavorful broth seasoned with Italian herbs. It’s hearty, satisfying, and high in plant-based protein thanks to those creamy cannellini beans.
Get the recipe: High Protein Minestrone Soup.

Italian Wedding Soup

This protein-packed Italian wedding soup has tender turkey meatballs, orzo pasta, and wilted spinach in a clear, flavorful broth. It’s simple, comforting, and makes a perfect meal prep option or cozy weeknight dinner.

Ingredients

• 1 tablespoon olive oil
• 1 small onion, diced
• 3 garlic cloves, minced
• 6 cups chicken broth
• ¾ cup orzo pasta
• 2 cups baby spinach
• Grated Parmesan and chopped parsley, for garnish
• For the meatballs:
  • 1 pound ground turkey
  • ¼ cup breadcrumbs
  • 1 egg
  • 2 tablespoons grated Parmesan
  • 1 garlic clove, minced
  • ½ teaspoon Italian seasoning
  • Salt and pepper, to taste

Instructions

1. Preheat oven to 400℉.
2. Mix all meatball ingredients and form into small balls. Bake on a lined sheet for 15-18 minutes until browned and cooked through.
3. Meanwhile, heat olive oil in a pot and sauté onion and garlic until softened. Add broth and bring to a boil. Stir in orzo and simmer until tender, about 8-10 minutes.
4. Add baked meatballs and spinach, and cook for 2–3 more minutes. Serve hot with Parmesan and parsley.

Creamy High Protein Mushroom Soup (Low Carb)

This velvety mushroom soup builds flavor from caramelized creminis, garlic, and fresh tarragon, all swirled into a rich, low-carb base. A splash of cream and a touch of soy sauce deepen the savory flavor, while the hearty mushroom-to-broth ratio brings a surprisingly satisfying boost of plant-based protein.
Get the recipe: High Protein Mushroom Soup.

White Chicken Chili

This dump-and-go white chicken chili is packed with tender shredded chicken, creamy white beans, and a flavorful broth. With minimal prep and maximum comfort, this is the perfect meal for busy days.
Get the recipe: White Chicken Chili.

Low-Carb Egg Drop Soup with Extra Protein

This light, brothy egg drop soup swirls delicate egg ribbons into a golden base with soft tofu cubes for an easy protein boost. It’s cozy, low-carb, and ready in minutes, perfect with a sprinkle of scallions or a dash of chili oil on top.

Ingredients

• 4 cups vegetable broth
• 1 tablespoon soy sauce
• 1 teaspoon sesame oil (optional)
• 2 eggs, beaten
• ½ block of silken or firm tofu, cubed
• 1 tablespoon cornstarch mixed with two tablespoons water (slurry)
• Salt and white pepper, to taste
• 2 tablespoons sliced scallions, for garnish

Instructions

1. In a pot, bring the broth, soy sauce, and sesame oil to a simmer. Stir in the cornstarch slurry and simmer for 1–2 minutes to slightly thicken the mixture.
2. Add the tofu and cook for an additional 2 minutes.
3. Reduce heat, then slowly drizzle in beaten eggs while stirring gently in one direction to form ribbons. Season with salt and white pepper. Serve hot, garnished with scallions.

Vegan High Protein Black Bean Soup

This smoky black bean soup is loaded with plant-based protein and bold flavor. Simmered with tomatoes, onions, and warm spices, it’s thick, hearty, and perfect for topping with avocado and lime. Serve with chips, rice, or just a spoon, it’s that satisfying.

Ingredients

• 1 tablespoon olive oil
• 1 small onion, diced
• 3 cloves garlic, minced
• 2 teaspoons ground cumin
• 1 teaspoon smoked paprika
• 2 (15 oz) cans black beans, drained and rinsed
• 1 (15 oz) can fire-roasted diced tomatoes
• 3 cups vegetable broth
• Salt and pepper, to taste
• Juice of ½ lime

Instructions

1. Heat olive oil in a pot and sauté the onion until soft. Add garlic, cumin, and smoked paprika, and cook for another minute.
2. Stir in black beans, tomatoes, and broth. Simmer for 15–20 minutes.
3. Blend about half the soup with an immersion blender or mash with a spoon for a thicker texture. Add lime juice, season to taste, and serve hot with toppings.

Slow Cooker High Protein Enchilada Soup

This bold, slow-simmered soup blends shredded chicken, black beans, and enchilada sauce into a rich, savory broth. It’s high in protein, full of Tex-Mex flavor, and easy to top with avocado, cheese, or a few crushed tortilla chips.
Get the recipe: Slow Cooker High Protein Enchilada Soup.

Chicken and Spinach Protein Soup

This light yet satisfying chicken and spinach soup combines shredded chicken, leafy spinach, and creamy white beans in a lemony herbed broth. It’s high in protein and full of flavor, with just enough brightness from fresh herbs and citrus.

Ingredients

• 1 tablespoon olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 4 cups chicken broth
• 1 (15 oz) can white beans, drained and rinsed
• 2 cups cooked, shredded chicken
• 2 cups baby spinach
• ½ teaspoon Italian seasoning
• Salt and black pepper, to taste
• Juice of ½ lemon, plus more for serving
• Chopped parsley, for garnish

Instructions

1. Heat olive oil in a large pot and sauté the onion until soft. Add garlic and Italian seasoning, and cook for another minute.
2. Pour in chicken broth and bring to a simmer. Add white beans and shredded chicken, and simmer for 8–10 minutes.
3. Add the spinach and lemon juice, cook until wilted. Season to taste and serve with lemon and chopped parsley.

Vegan High Protein Sweet Potato and Spinach Soup

This thick, cozy soup simmers lentils, sweet potatoes, and spinach together with warm spices and a rich broth. Naturally high in plant-based protein, it’s a one-pot vegan meal that’s great for batch cooking and even better the next day.
Get the recipe: High Protein Sweet Potato and Spinach Soup.

High Protein Cabbage Soup

This light and brothy soup combines tender cabbage, lean ground turkey, and tomatoes for a low-calorie, high-protein bowl that fills you up without weighing you down. It’s simple, hearty, and perfect for meal prep.
Get the recipe: High Protein Cabbage Soup.

High Protein Instant Pot Turkey and Lentil Soup

This hearty Instant Pot turkey lentil soup combines lean ground turkey, brown lentils, and chunky vegetables in a rich, tomato-based broth. It’s high in protein, full of fiber, and comes together quickly thanks to pressure cooking, making it ideal for busy weeknights or batch prep.

Ingredients

• 1 tablespoon olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 pound ground turkey
• 2 carrots, sliced
• 2 celery stalks, chopped
• 1 (14.5 oz) can diced tomatoes
• 1 cup brown lentils, rinsed
• 4 cups chicken or vegetable broth
• 1 teaspoon dried thyme
• ½ teaspoon paprika
• Salt and black pepper, to taste
• Fresh parsley, for garnish

Instructions

1. Set the Instant Pot to Sauté mode. Heat oil and cook onion and garlic until soft. Add the ground turkey and cook until it is browned.
2. Stir in carrots, celery, tomatoes, lentils, broth, and seasonings. Lock the lid and cook on high pressure for 15 minutes.
3. Let the pressure release naturally for 10 minutes, then do a quick release of the remaining pressure. Mix well and garnish with parsley before serving.

Low Carb Sausage & Veggie Protein Soup

This hearty, low-carb sausage soup brings together golden broth, seared sausage, and a medley of vegetables like zucchini, cauliflower, and kale. It’s full of protein, naturally grain-free, and makes a warm, satisfying dinner that comes together with minimal fuss.

Ingredients

• 1 tablespoon olive oil
• 8 oz cooked sausage (chicken or turkey), sliced into rounds
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chopped zucchini
• 2 cups cauliflower florets
• 4 cups chicken broth
• 2 cups chopped kale or spinach
• ½ teaspoon dried thyme
• Salt and pepper, to taste

Instructions

1. Heat olive oil in a large pot and brown the sausage slices. Remove and set aside.
2. In the same pot, sauté the onion and garlic until soft. Add zucchini, cauliflower, thyme, and broth.
3. Simmer for 10-12 minutes, or until the vegetables are tender.
4. Stir in the kale and sausage, and simmer for another 3-4 minutes. Season to taste and serve hot.

High Protein Split Pea Soup with Ham

This thick and savory split pea soup gets a protein boost from tender chunks of ham. Simmered low and slow with onion, carrot, and celery, it’s a comforting bowl that holds up beautifully for leftovers or freezing.
Get the recipe: High Protein Split Pea Soup with Ham.