It’s Soup Season! Here Are 21 of the Best High-Protein Soup Recipes
By Elizabeth Narins,
9 hours ago
There’s nothing not to love about a steamy, savory soup —especially as outside temperatures dip. The thing is, some brothy bowls can leave you hankering for a snack shortly after slurping.
Luckily, even broth-based soups can be made more substantial: Adding animal and/or plant-based proteins can turn your next batch into a hearty meal that doesn’t just warm you up, but actually keeps hunger at bay, according to Mallory Cooper, RD, a registered dietitian nutritionist and disordered eating counselor based in San Francisco’s Bay Area.
How Much Protein Do You Need?
The average adult female needs 47 to 75 grams of protein per day while adult males need roughly 60 to 90 grams of protein. Luckily, there’s an easy way to wrap your head around protein goals without actually weighing your food—a good thing since this can be tricky when protein shows up in dishes such as soup: Just make sure that about one-third of your plate or bowl is made up of protein and—like magic!—you’ll set yourself up for ample intake.
After all, protein comes in many forms including meat, poultry, eggs, and seafood, plus plant-based ingredients like beans, peas, lentils, nuts, seeds, and soy, according to USDA's Dietary Guidelines for Americans . And attention, carb-lovers: Don’t sleep on whole grains, which serve up some protein, too, Cooper says.
One reason why Cooper is such a big fan of soups: “They’re nutrient-dense and high in protein,” she says. And the recipe doesn’t have to be complicated. “Nourishing soups feature vegetables, a protein source, low-sodium broth, a whole grain, and a healthy fat,” she says. Then, toss in whatever herbs and spices suit your tastes.
Great animal-based proteins to look for in soup include chicken, fish, bison, turkey, or lean ground beef, Cooper says. All of the above are complete proteins, which contain the nine essential amino acids that the human body needs.
In the plant-based protein department, quinoa, tofu, tempeh, and edamame are complete proteins, too. Chia seeds, nutritional yeast, or hemp seeds also tick the box and make great soup toppings, Cooper points out—although she reiterates that a varied, balanced diet serves up adequate amounts of all essential amino acids, so no need to stress about that.
Vegans looking to get their protein fill can also look out for lentils, chickpeas, kidney beans, black beans, or pinto beans in their soups. When combined with other foods (i.e., legumes plus a toasty side of bread, or beans plus a scoop of left-over rice), these ingredients can help you get your fill of all nine amino acids.
A big fan of big-batch soups, which make meal prep easy and often get better with time, Cooper recommends all the soup—especially since science says that simmering protein makes it more digestible and easier for the body to absorb, she explains.
Chicken noodle soup, emphasis on the chicken? Sign us up! Hot tip: Browning chicken in a Dutch oven or pot before adding chopped veggies and water is the stupid simple broth recipe you didn’t know you needed.
Can’t decide between soup or a sandwich? Don’t. This turkey club soup hits all the right notes with lettuce, tomatoes, and bacon toppings that scream “deli special.”
We see you, turkey club soup....and we raise you Reuben sandwich soup! With corned beef, swiss cheese, sauerkraut, and Russian dressing, you won’t believe you can fit so much flavor in a bowl let alone on your spoon.
Vegan soup need not be bland or boring. The evidence lies in this slow-cooker soup, which gets its protein from white beans—with plenty of filling fiber, too. “Plant-based proteins can drive satiety just as well as complete proteins because they contain fiber as well as protein,” Cooper says.
That extra can of white beans will come in handy for this V8-based minestrone. Like the Italian White Bean Soup above, this recipe gets its protein from the beans in every bite.
All hail the humble lentil when you’re looking for a hearty meal-in-a-bowl: This creamy lentil soup is brimming with both protein and fiber. (Psst! Vegans can substitute the soup’s heavy cream for cashew cream to keep the dish free of animal-based ingredients).
If you ever wished you could slurp down the sauce served with great meatballs, this soup will scratch that itch while delivering a legitimate serving of protein from—get this—frozen meatballs. No wonder it only takes 20 minutes to both prep and cook!
Earmark this one for the day after Thanksgiving: Leftover turkey noodle soup delivers just the protein you need to power through Black Friday shopping, you’re welcome.
Wild rice gives this chicken-based soup a hearty kick. Surprise of all surprises: “Whole grains are high in protein,” Cooper says. Paired with the protein in chicken, this one will really keep you satisfied.
Adding beans to vegetable soup is the gift that keeps on giving: It contributes satisfying protein and filling fiber that will keep you out of the kitchen for hours after eating. “If you’re interested in adding more plant-based protein to your soup, blend a can of beans into your stock,” Cooper suggests. And hey, why not?!
Lean ham chunks and boneless, skinless chicken breasts amp up the protein in this creamy soup recipe conceived to serve up all the flavor but none of the cutting, pounding and rolling required to make traditional chicken cordon blue.
Perfect for a soup-style Taco Tuesday, this recipe is loaded with all of the usual suspects: ground beef, black beans, and pinto beans for protein, plus pickled jalapeños for requisite heat. And since soups get better the longer they sit, Cooper says, you can fire up the stovetop on Soup Sunday and save your leftovers to do Taco Tuesday right.
Nothing screams hearty like beef. This veg-packed soup contains two pounds of cubed steak to satisfy like none other, with a whole bag of frozen veggies to both save prep time and free up freezer space.
Get ready to add this whopper from The High-Protein Vegan Cookbook by Ginny Kay McMeans into your regular rotation. With equal parts navy beans and kale, it ticks the box on veg and plant-based protein.
Two cups of protein-packed black beans make this soup both hearty and economical. That it takes just 10 minutes to prep, and 10 minutes to cook is icing on the...soup.
Soup but make it fancy? Don’t mind if we do. This recipe combines beans, lentils, whole grains, and seeds, which together contain all nine amino acids required to make a complete protein. What’s more, the pumpkin seed-cheddar crisp garnish are RD-approved: “I encourage my clients to top their soups with healthy fats,” says Cooper. Check!
Chickpeas serve 8 essential amino acids in this bold and flavorful soup made with spices like cumin, smoked paprika, red pepper flakes, and fresh cilantro. Stir in leftover rice or quinoa to complete the protein and make the meal.
One up plain old pizza by eating it with a spoon out of a bread bowl—sure beats a pizza box. Pepperoni and Parmesan cheese amp up the protein content, so expect to stay satisfied after eating for a while. Bonus: There’s no cleanup when you get to eat the bowl.
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