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7 High-Protein Soups, Along with Benefits & Tips

By Holly Darnell, RD

January 17, 2025

2025 is the year of protein, as many of us are trying to get more of this macronutrient into our diet. It’s key to have at every meal, for it’s literally the building block for our muscles, organs, tissues and nerves. It also helps us feel full, promotes healthy blood sugar levels (already in the normal range) and supports our bone health.

But one type of dish often comes up short in the protein category: soup! Even soups with plenty of nutrients, the protein amount can be relatively scant. Without protein (and ideally some healthy fats as well), that bowl of soup won’t fill you up very well.

Below are seven high-protein soups that will fill and more. We also provide some ideas for adding protein to your meals, including vegetarian options.

Benefits of high-protein soups

• Support muscle growth and repair — protein can even preserve lean mass during weight loss.

• Support healthy blood sugar (already in the normal range) — protein helps slow down the absorption of carbs⁠.

• Help you feel full — protein takes longer to digest, plus liquid calories always help fill you up.

• Balanced meal — meals balanced with carbs, fat and protein are considered a complete meal.

• Less salt, preservatives and processed ingredients

Canned soups, for example, tend to include preservatives, excessive sodium, added sugar and ultra-processed ingredients. You want to avoid them all.

Examples of ingredients you want to avoid from canned soups include corn protein (yuck!), modified food starch, modified corn starch, potassium chloride, soy protein isolate and monosodium glutamate. Your body shouldn’t have anything to do with these ultra-processed ingredients.

Tips for adding protein to soups

It’s easier to add protein to a soup than you think. Here are some ideas:

• Grilled chicken — chop up and add to nearly any dish.

• Turkey meatballs — again, cook ahead of time and simply add to your soup.

• Bone broth — a homemade bone broth can be used as the base. Also consider Bone Broth Protein, which is a powder you mix with water. It’s three times more potent than homemade broth (based on protein content). Bone Broth Protein Chicken Soup also works well for most soups, as it's a higher-powered chicken broth.

• Lentils — lentils are high in fiber (which also helps fill you up) and protein. Add them to a slow-cooking soup.

• Beans and legumes — the healthiest version is soaking your beans or legumes overnight, then adding them into the soup as it cooks.

• White fish or salmon — grill ahead of time and chop up and add to your soup. Consider adding the same type of flavors to your grilled fish as your soup, such as Greek seasoning.

• Boiled eggs — chop and add to a Chinese-type soup.

• Greek yogurt — high in protein and featuring probiotics, Greek yogurt is a great add to a soup right before it’s served.

• Low-fat cheese — low-fat cheese is higher in protein and lower in fat (of course) than regular cheese. Add as a topping to select soups, such as Mexican-type soups.

7 high-protein soups

1. Chicken soup

This is one of the most nutrient-dense soups you will find. It’s not just very high in protein (42 grams of protein per serving) but also includes over 20 percent Daily Value of over 15 vitamins and minerals. It’s also delicious and perfect for anytime you want some nourishment.

2. Creamy broccoli soup

Cream of broccoli soup is typically loaded with butter and flour, but not this version that uses coconut oil, coconut milk and bone broth or collagen powder to give this soup the right type of texture along with good fats.

3. French onion soup

You’ve likely had classic French onion soup at a restaurant or cafe. For an everyday soup, it can be too rich. Not this version, as our homemade French onion soup is perfectly balanced in macros — 18 grams of carbohydrates, 16 grams of fat and 26 grams (!) of protein — and clocks in at 343 calories per serving.

4. Parsnip soup

One of the most overlooked fall or winter soups is parsnip soup. You get a little bit of the sweetness of carrot alongside the earthy, nutty flavor of parsnips for a complex, rich soup.

5. Miso soup

A traditional Japanese dish, miso soup is made using a miso broth made from a softened paste. Other ingredients in our version include bone broth, mushrooms, veggies, leafy greens and seaweed. Delicious and good for your gut!

6. Butternut squash soup

Butternut squash soup is a classic fall or winter soup. It’s loaded with solid nutrition, including bone broth, squash, apples and other delicious ingredients.

7. Southwest chili

Okay, not quite a soup but let's count it. This is a perfect chili that is high in protein and fiber and is absolutely delicious, with classic flavors. This recipe delivers on all counts.

Frequently asked questions

How long does a high-protein soup last in the fridge?

It will last around 5 days in the refrigerator in an airtight container.

Can you freeze soup?

Certainly! Freeze in a freezer-safe container and allow for room at the top, as it will expand when frozen. When defrosting, put in the refrigerator a full day in advance.

What should I pair with high-protein soup?

For many, it’s a meal in itself. For others, half a sandwich or a side salad will complete the experience. You can also serve as a starter at dinnertime. Just be aware that it’s a bit more filling than the average starter!

Recipe developed by Holly Darnell, RD. Holly is a registered dietitian nutritionist who unlocked self-love at the intersection of exceptional food and practical solutions for healthy living. She’s passionate about helping others make simple, positive lifestyle changes on their individual path to healing.