People who are looking to build muscle or those who are simply looking to meet their daily protein goals are always aiming for high-protein meals.
However, many of those people do not think of soups as such meals, and they are wrong in doing so.
To prove them wrong, we have the 30 best high-protein soups in this article, all of which are great examples of how soups can be part of a diet that’s high in protein.
Our list has a variety of soups so that anyone, regardless of their dietary preferences, can find at least one to make this week.
From meaty soups to vegans and paleo recipes, check out these 30 soups that will help you boost those gym gains!
This hearty chicken soup is a traditional Greek recipe and a staple meal in all Greek households, especially in the winter.
Made with chicken, rice, and an egg-lemon sauce, this soup is very rich in protein and very low in calories in comparison to other chicken soups made with more nutrient-dense ingredients.
Each portion of this soup comes with only 414 calories and 35 grams of protein!
made with chicken breast, vegetables, and egg noodles cooked in a chicken broth, this soup oozes with flavor and protein and is best served with some freshly cut parsley on top.
At only 240 calories per serving and 30 grams of protein, it is a soup you can enjoy twice in one day or even double up on the servings, especially after a great gym sesh!
If you love Thai cuisine, then you know how great Tom Kha Gai is. If this is your first time hearing of this name, then let’s just say that this Thai coconut chicken soup is the next best meal you’ll prepare.
With 183 calories per 1 ½ cups and 21.4 grams of protein in it, this creamy soup is the perfect combination of coconut milk, chicken, fish sauce, mushrooms, and curry.
Sweet, sour, and spicy at the same time thanks to the lime juice and jalapenos added, it’s hard to beat this one!
Black beans are known for their high protein content, and so is chicken.
When these two are combined in a soup with some carrots, tomatoes, avocado, spicy adobo sauce, lime juice, and several herbs and spices, you get the most unique of flavors in a heartwarming cup.
Of course, with the good fats of the avocado added and the slightly elevated calorie content of a chicken thigh, you’ll get around 600 calories per portion but an incredible 40 grams of protein too!
If you are going through a bulking season, this is the ultimate bulking soup to eat.
Beef goulash is a traditional Hungarian soup that is made with diced beef, carrots, potatoes, peppers, canned tomatoes, onions, olive oil, garlic, spices, and love.
Cook many portions at once and enjoy it over several days in a row. With 13 grams of protein per cup, eat 3-4 times that to nourish your body the right way.
Homemade meatballs can be made with either high-fat or reduced-fat minced meat, depending on what your goals are.
Either way, this meatball soup is so filling and proof that white beans and meatballs are a match made in heaven that is not only delicious but can also give you 38 grams of protein per serving.
Mushrooms are high in protein and extremely low in calories, but when you use them for a creamy mushroom soup like the one we have here, you get a filling soup for a cold winter night.
The best part? It’s 100% vegan and made with silken tofu and seeds mix, making this a high-protein and complete meal.
8. Lentil Soup
Lentils are one of the top legumes for vegans who are determined to hit their daily protein goals.
This recipe proves just how high in protein lentils are as they provide 13.2 grams of it per cup when cooked according to instructions.
carrots, red lentils, and spinach are all cooked in tomato soup with a rich spice blend that is served over brown rice for a complete meal.
Alternatively, you can skip the rice and serve the soup with some fresh sourdough bread on the side. 16 grams of protein per serving or more if you serve it with some high-protein bread too!
This smoky lentil and quinoa soup is another vegan-friendly soup on this list that’s packed with nutrient-dense ingredients and rich flavors.
Cooked in vegetable broth with veggies and diced tomatoes, this soup is so tasty, you’d better make lots of it to have some for seconds.
16.8 grams of protein per serving and 305 calories, what’s not to like?
We started this list with the amazing green chicken soup with egg-lemon sauce and here we are again with another Greek high-protein soup.
This chickpea soup is suitable for vegans, but its taste will amaze even the proudest meat lovers, while the 22 grams of protein per serving will make people wonder why they’ve been stuck eating chicken all this time.
Ramen soups are so easy to make and can easily become high-protein meals when you add the right ingredients.
Don’t overthink it though, as traditional chicken ramen recipes are already all over the internet, with the one we have here offered up to 51 grams of protein!
13. Shrimp Chowder
16 grams of protein and only 268 calories per cup, this shrimp chowder is a classic meal for whenever you are craving a high-protein soup that tastes like the sea.
With a chowder made using milk, flour, and butter, this brothy soup is flavored with seafood seasoning and each spoonful gets you a shrimp and corn combo that’s simply irresistible.
14. Clam Chowder
If you are allergic to shrimp or don’t enjoy them in soups, you can substitute clams for shrimp and still cook a delicious seafood chowder that’s high in protein.
Like the majority of seafood, clams are extremely high in protein, and adding some back to this soup can help you get 20 grams of protein in a cup that’s only 220 calories in total!
17.8 grams of protein per serving is a great alternative to an equally high-protein clam or shrimp chowder when both these options are not exactly what you want at the time.
This lobster and corn chowder can offer you precisely that amount of protein and a meal that is so rich in taste and color that even your kids will love it!
16. Cullen Skink
If you’ve never been to Scotland or tried Scottish cuisine, chances are you’ve never tried a Cullen skink.
However, if you have been exploring the web trying to find high-protein soups or have asked around in online forums, there’s a chance you’ve come across a Cullen skink recipe.
Made with smoked haddock fillets, potatoes, and occasionally leek, this soup’s uniqueness comes from the milk and butter combination that makes this soup creamy yet light, without asking you to add any high-fat cream or milk.
With close to 40 grams of protein when you double up the portions, you will have still consumed only 400 calories of food, which leaves plenty of room for a sweet treat afterward!
This recipe yields a delectable 3-bean soup with sweet Italian sausage that is all cooked in a chicken broth with herbs and spices.
24.4 grams of protein in a 445-calorie serving screams balance in this soup that also has 24.6 grams of fat and 31.8 grams of carbs.
Not to mention the 9.4 grams of fiber you get, which is approximately 1/3 of your daily recommended intake.
Broccoli and peas have a lot of things in common: they both have a unique taste, they are green, they have lots of protein considering they’re not meat, and they also pack lots of nutrients and a high amount of fiber.
That is why a herby broccoli and pea soup like this one is one of the healthiest and most delicious soups you can make on a meatless day and still meet your protein goals.
Each serving of this soup has 214 calories and 12 grams of protein, so eat a second bowl or serve it with some cheese toasties on the side to add some more protein if you are very rigorous with your macronutrient tracking!
if you are on a high-protein, low-carb diet, perhaps adding that cheesy toast on the side will make you go over your carb limits for the day.
In that case, a simple way to add some more protein to your broccoli and pea soup is to replace the peas with some gouda cheese!
You will then end up getting 17.5 grams of protein and a few more calories, but the end result is more than worth it.
Turkey is, next to chicken breasts, the meat that’s most preferred for people on a lean, high-protein diet, as it is extremely low in fat and incredibly high in protein.
That is the reason why this recipe comes with 36.9 grams of protein per serving and no need for you to add any extras to reach your protein goals per meal.
A whopping 44 grams of protein are in this Thai noodle soup served with the juiciest salmon fillets!
Each serving does, however, come with 900 calories, so if you are on a low-calorie diet you might want to have half of the serving.
On the other hand, if you are bulking, feel free to enjoy this easy-to-make classic Thai soup with noodles, red curry paste, coconut milk, and pak choi.
Carrots are naturally sweet, so when you add some chili flakes to this soup, you end up having a spiced but still balanced-tasting soup.
The red split lentils are high in protein, as the milk added helps with adding some more, with every serving of this soup reaching a good 11 grams of protein.
23. Pea And Ham Soup
When you have little time to cook but still want to eat something hearty, this pea and ham soup is perfect for hitting your protein goals in a healthy way.
With only 243 calories per serving and 28.3 grams of protein, the only thing you need to do is cook the onions, potatoes, and peas, and then serve with some sliced ham on top.
A Chinese-style soup, this chicken and sweetcorn soup is made with chicken breast and sweetcorn cooked in a stock with some cornflour and then mixed in an egg lemon sauce.
Served with soy sauce, sesame seeds, and some prawn crackers on the side, this meal provides you with 31.7 grams of protein per serving and 360 calories, sides excluded.
Another easy-to-make recipe, this curried chicken soup is served with cooked long-grain rice and includes carrots, celery, and a thick broth that makes you want to save some of it for some bread dips.
Lucky you! With 257 calories per cup and 11 grams of protein, you can easily add some bread on the side and enjoy dipping it in the soup.
There’s something unique about a soup that has leeks in it, and this soup is definitely one of those that stood out for us.
This recipe combines leeks with butter beans and cooks them together in a brothy mix that also contains bacon, and kale, and is served with chopped hazelnuts.
Low in calories and high in protein, you can get 14 grams of protein effortlessly and perhaps go for some more food if you feel like it.
Any soup that has protein will be high in protein, but when you add some beans to it too, we are talking about a next-level meal!
This soup packs 32 grams of protein per serving and includes chicken breast, black beans, and lots of spices that are all mixed in a tomatoey soup to die for!
Another soup that is great proof you don’t need meat to have a high-protein meal!
This soup gets all its protein from broccoli and stilton cheese, totaling 24.3 grams of it. And even though it’s a bit higher in fat, it is still a soup that’s a shame not to try and make at least once!
The best combination of leeks and potatoes is that in a Cullen skink, but if you are not a fan of smoked haddock or any other lean, white fish, then swapping it for some chicken will do the work.
This paleo recipe uses all three ingredients and lots of other veggies to make a wholesome soup with 23 grams of protein per serving.
Last but not least, we have another red lentil soup. This time, however, the lentils are cooked with another high-protein legume, chickpeas in a spicy soup.
How spicy? Well, it calls for a large pinch of chili flakes, but you can add as much or as little as you want. As for the protein, you’ll get a good 13 grams of it in only 222 calories per serving.
Are the Broth-Based Soups in the List High in Protein?
Delicious broth-based soups are a great option for those seeking protein-rich meals. Looking at the list, it’s evident that these soups can vary in protein content. While some may be higher in protein due to ingredients like chicken or legumes, others might have lower levels. To determine the specific protein content, it’s essential to check the nutritional information for each soup.
The Bottom Line
When you want to go on a high-protein diet or at least aim for your personal recommended protein intake, you don’t need to eat 3 chicken breasts per day and drink protein shakes.
These 30 soups are great examples of how your meal can be high in protein, healthy, and flavorful, all at the same time.
So, save some recipes from this list for the next couple of weeks and start cooking these high-protein soups for both your gym and rest days!
Frequently Asked Questions
A soup that is high in protein can certainly help you build muscle.
Even though a simple vegetable soup won’t provide you with the necessary amount of protein, adding some source of protein to it can make soups one of the healthiest and greatest protein meals you can have.
Even though there are many soups that have an extremely high-fat content – the majority of them are soups cooked with full-fat cream or lots of butter and oil – when eaten in moderation or combined with daily activities, they are more than OK to eat.
And, in general, soups are one of the healthiest and most wholesome meals you can have, especially when you make sure to cook them with a balanced ratio of macronutrients.