10 Best High-Protein Soup Recipes 2026

When it comes to meal planning, high-protein soups are a fantastic option for those looking to boost their protein intake while enjoying a satisfying and hearty meal. Each recipe in this guide features at least 25 grams of protein per serving, ensuring that you feel full and energized. We’ve considered factors such as ingredient quality, macro balance, and prep time to curate this list of the best high-protein soups for 2026.

How We Selected These Recipes

We selected these recipes based on their ability to deliver high protein content while maintaining a balance of macros and flavor. Each soup features quality ingredients, is easy to prepare, and provides at least 25 grams of protein per 300g serving. Our goal was to ensure that these soups are not only nutritious but also satisfying, making them perfect for any meal of the day.

1. Chicken Bone Broth Soup

This nourishing chicken bone broth soup is packed with flavor and protein, making it a perfect base for a variety of toppings. The collagen-rich broth not only enhances the protein content but also supports joint health.

Ingredients

• 200g chicken breast, cooked and shredded
• 500ml chicken bone broth
• 50g carrots, diced
• 50g celery, diced
• 30g onions, diced
• 5g garlic, minced
• 5g olive oil
• Salt and pepper to taste

Macros per serving

Quick prep

1. In a pot, heat olive oil over medium heat and sauté onions and garlic until fragrant.
2. Add carrots and celery, cooking until slightly softened.
3. Pour in the chicken bone broth and bring to a simmer.
4. Stir in shredded chicken and season with salt and pepper.
5. Simmer for 10 minutes, then serve warm.

Pro tip

For added flavor, try adding fresh herbs like thyme or parsley before serving.

2. Lentil and Turkey Soup

This hearty lentil and turkey soup is a great source of lean protein and fiber, making it a filling option for lunch or dinner. The lentils provide a rich texture and a nutty flavor that pairs well with the turkey.

Ingredients

• 150g ground turkey
• 100g lentils, rinsed
• 500ml vegetable broth
• 50g carrots, diced
• 50g celery, diced
• 5g olive oil
• 5g thyme
• Salt and pepper to taste

Macros per serving

Quick prep

1. Heat olive oil in a pot over medium heat and cook ground turkey until browned.
2. Add diced carrots and celery, cooking until softened.
3. Stir in lentils and vegetable broth, bringing to a boil.
4. Reduce heat and add thyme, salt, and pepper.
5. Simmer for 30 minutes until lentils are tender.

Pro tip

Add a squeeze of lemon juice before serving for a bright flavor boost.

3. Spicy Black Bean Soup

This spicy black bean soup is not only delicious but also rich in plant-based protein and fiber. It's perfect for a quick lunch or as a starter for dinner.

Ingredients

• 200g canned black beans, drained and rinsed
• 250ml vegetable broth
• 50g tomatoes, diced
• 30g onions, diced
• 5g garlic, minced
• 5g cumin
• 5g chili powder
• Salt and pepper to taste

Macros per serving

Quick prep

1. In a pot, sauté onions and garlic until translucent.
2. Add diced tomatoes, cumin, and chili powder, cooking for 2 minutes.
3. Stir in black beans and vegetable broth, bringing to a boil.
4. Reduce heat and simmer for 15 minutes.
5. Blend for a smoother texture if desired, then serve.

Pro tip

Top with avocado slices or a dollop of Greek yogurt for creaminess.

4. Fish Chowder with Salmon

This creamy fish chowder is packed with omega-3 fatty acids from salmon, making it a nutritious and satisfying meal. The addition of vegetables adds both flavor and nutrients.

Ingredients

• 150g salmon fillet, diced
• 100g potatoes, diced
• 100g carrots, diced
• 500ml fish stock
• 50ml cream
• 5g dill
• Salt and pepper to taste

Macros per serving

Quick prep

1. In a pot, bring fish stock to a boil and add diced potatoes and carrots.
2. Cook until the vegetables are tender, about 15 minutes.
3. Stir in diced salmon and cream, simmering for an additional 5 minutes.
4. Season with dill, salt, and pepper.
5. Serve hot with crusty bread.

Pro tip

For a lighter version, use low-fat milk instead of cream.

5. Creamy Chicken and Quinoa Soup

This creamy chicken and quinoa soup is a complete meal in a bowl, with protein from both chicken and quinoa. It’s perfect for a cozy dinner.

Ingredients

• 200g chicken breast, cooked and shredded
• 100g cooked quinoa
• 500ml chicken broth
• 50g spinach
• 30g onions, diced
• 5g garlic, minced
• 5g olive oil
• Salt and pepper to taste

Macros per serving

Quick prep

1. Heat olive oil in a pot and sauté onions and garlic until soft.
2. Add chicken broth and bring to a boil.
3. Stir in shredded chicken, cooked quinoa, and spinach.
4. Season with salt and pepper, simmering for 10 minutes.
5. Serve warm, garnished with fresh herbs.

Pro tip

Substitute quinoa with brown rice for a different texture.

6. Beef and Barley Soup

This hearty beef and barley soup is perfect for colder months, providing a warming and protein-rich meal. The barley adds a chewy texture and additional fiber.

Ingredients

• 150g beef, cubed
• 100g barley
• 500ml beef broth
• 50g carrots, diced
• 50g celery, diced
• 5g thyme
• Salt and pepper to taste

Macros per serving

Quick prep

1. In a pot, brown the beef cubes over medium heat.
2. Add diced carrots and celery, cooking until softened.
3. Stir in barley and beef broth, bringing to a boil.
4. Add thyme, salt, and pepper, then reduce heat to simmer for 40 minutes.
5. Serve hot, garnished with parsley.

Pro tip

Make a big batch and freeze portions for quick meals later.

7. Thai Coconut Shrimp Soup

This Thai-inspired shrimp soup is not only high in protein but also bursting with flavor. The coconut milk adds creaminess without being heavy.

Ingredients

• 200g shrimp, peeled and deveined
• 250ml coconut milk
• 250ml chicken broth
• 50g mushrooms, sliced
• 30g red bell pepper, sliced
• 5g ginger, minced
• 5g lime juice
• Salt and pepper to taste

Macros per serving

Quick prep

1. In a pot, combine chicken broth and coconut milk, bringing to a simmer.
2. Add shrimp, mushrooms, and bell pepper, cooking until shrimp are pink.
3. Stir in ginger and lime juice, seasoning with salt and pepper.
4. Simmer for 5 minutes and serve hot.
5. Garnish with cilantro for freshness.

Pro tip

For a spicier kick, add sliced jalapeños or chili paste.

8. White Bean and Kale Soup

This hearty white bean and kale soup is a great source of plant-based protein. It's nutritious, filling, and perfect for meal prep.

Ingredients

• 200g canned white beans, drained and rinsed
• 500ml vegetable broth
• 50g kale, chopped
• 50g carrots, diced
• 30g onions, diced
• 5g olive oil
• Salt and pepper to taste

Macros per serving

Quick prep

1. Heat olive oil in a pot and sauté onions until translucent.
2. Add diced carrots and cook for 5 minutes.
3. Stir in vegetable broth and bring to a boil.
4. Add white beans and kale, simmering for 15 minutes.
5. Season with salt and pepper before serving.

Pro tip

Add a splash of vinegar before serving for a tangy flavor.

9. Chicken Tortilla Soup

This chicken tortilla soup is a flavorful and protein-packed option that’s great for any day of the week. The tortilla strips add a delightful crunch.

Ingredients

• 200g chicken breast, cooked and shredded
• 500ml chicken broth
• 50g tomatoes, diced
• 30g onions, diced
• 30g bell peppers, diced
• 5g cumin
• 5g olive oil
• 5g tortilla strips
• Salt and pepper to taste

Macros per serving

Quick prep

1. Heat olive oil in a pot and sauté onions and bell peppers until soft.
2. Add diced tomatoes and cumin, cooking for 2 minutes.
3. Pour in chicken broth and bring to a boil.
4. Stir in shredded chicken and simmer for 10 minutes.
5. Serve topped with tortilla strips.

Pro tip

For a vegetarian version, swap chicken for beans and use vegetable broth.

10. Miso Tofu and Vegetable Soup

This miso tofu and vegetable soup is a fantastic plant-based option that’s rich in protein and flavor. It’s quick to prepare and packed with nutrients.

Ingredients

• 150g firm tofu, cubed
• 500ml vegetable broth
• 50g carrots, sliced
• 50g bok choy, chopped
• 5g miso paste
• 5g green onions, chopped
• Salt and pepper to taste

Macros per serving

Quick prep

1. In a pot, bring vegetable broth to a simmer.
2. Add sliced carrots and cook for 5 minutes.
3. Stir in cubed tofu and bok choy, simmering until tender.
4. Mix in miso paste, ensuring it dissolves completely.
5. Season with salt and pepper, then serve hot.

Pro tip

For an extra kick, add a dash of chili oil before serving.

Bottom Line

These high-protein soups provide a delicious way to meet your nutritional needs while enjoying a warm and satisfying meal. Our top three picks include the Chicken Bone Broth Soup for its versatility, the Lentil and Turkey Soup for its hearty texture, and the Fish Chowder with Salmon for its rich flavor. Each of these soups can easily be logged in calorie tracking apps like Nutrola, MyFitnessPal, or Cronometer, making it simple to stay on track with your dietary goals.

Frequently Asked Questions

What makes a soup high in protein?

A high-protein soup typically includes ingredients like lean meats, legumes, and dairy, which contribute substantial protein content per serving.

How can I store these soups?

Most soups can be stored in airtight containers in the fridge for up to four days or frozen for longer storage.

Can I meal prep these soups?

Absolutely! These soups are perfect for meal prep, allowing you to make large batches and portion them out for the week.

Are these soups suitable for a specific diet?

Yes, there are options for various dietary preferences, including chicken, fish, and plant-based soups.