24 Filling Soup Recipes With Over 15 Grams of Protein

Cozy up to these filling soup recipes that are as comforting as they are delicious.
Image Credit: thesomegirl/iStock/GettyImages

We often limit soups to the cold-weather seasons, but they're a great meal option any time of the year — especially when they're rich in protein and keep you full for hours.

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To give you some kitchen inspiration, we asked two registered dietitians for high-protein soup recipes that are delicious, relatively simple to prepare and offer at least 15 grams of protein per serving.

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If you want to add zest to a traditional chicken and rice soup or you're open to trying a few international favorites, keep scrolling for these cozy meal prep saviors.

1. Stuffed Pepper Soup

Filled with colorful red peppers, ground beef and rice, this meal is sure to be an instant favorite in your household.
  • 273 calories
  • 20 grams of protein

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"Ground beef is a good source of heme iron, which is an important mineral for maintaining energy and the production of a healthy blood supply in the body," says May Zhu, RD of Nutrition Happens.

Plus, eating ground beef with vitamin-C-rich foods, like the bell peppers in this soup, can help improve the body's absorption of heme iron.

Get the Stuffed Pepper Soup recipe and nutrition info from I Heart Naptime.

2. Creamy Sweet Potato Soup

Coconut milk is the secret to this decadent and creamy soup.
  • 418 calories
  • 20 grams of protein

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If you love using seasonal produce, this one is a must-try. Butternut squash is easily accessible and affordable during the cold-weather seasons and is an excellent source of vitamin A, Zhu says.

Get the Creamy Sweet Potato Soup recipe and nutrition info from Natasha's Kitchen.

3. Ground Turkey Sausage Ravioli Soup

If you're short on time, this one-pot wonder will have dinner on the table in a hurry.
  • 554 calories
  • 40 grams of protein

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This tasty ravioli soup is made with store-bought pasta sauce and chewy cheese ravioli.

To add more nutrients to this meal, try dropping in some diced vegetables like zucchini and spinach. "It's also best to opt for a pasta sauce that's made without added sugars," Zhu suggests.

Get the Ground Turkey Sausage Ravioli Soup and nutrition info from Six Sisters' Stuff.

4. Lemon Chicken White Bean Soup

One serving of this yummy soup has 6 grams of fiber.
  • 286 calories
  • 22 grams of protein

"Beans are a great source of plant-based protein and using them is an easy, inexpensive way to add heartiness and fiber to a soup," Zhu says. Consider swapping the macaroni pasta for rice-based or legume-based pasta for even more nutrients.

Get the Lemon Chicken White Bean Soup recipe and nutrition info from Salt and Lavender.

5. Solyanka Soup

Solyanka soup is a traditional meat and pickle soup eaten in Russia.
  • 741 calories
  • 50 grams of protein

Cured meat, olives, pickles, veggies and a flavorful beef broth are the stars in this unique and comforting soup recipe that's popular in Russia and other parts of Eastern Europe.

Because cured meats tend to be higher in sodium, choose a low or sodium-free broth to keep salt levels balanced, Zhu suggests. If you want to bulk up the fiber, try adding veggies like cauliflower rice.

Get the Solyanka Soup recipe and nutrition info from The Endless Meal.

6. Beef and Vegetable Soup

Make the most of leftover pot roast or shredded beef by whipping up this soup.
  • 383 calories
  • 33 grams of protein

This hearty beef soup is loaded with vegetables, and will also give you a serving of whole grains.

"Barley is a nutritious whole grain, but it's not gluten-free," Zhu warns. If you're looking to enjoy this without gluten, swap barley for rice or quinoa.

Get the Beef and Vegetable Soup recipe and nutrition info from Savoring Today.

7. Breakfast Soup

Cozy up with a warm bowl of soup for breakfast during the winter months.
  • 325 calories
  • 16 grams of protein

You may not think that soup works as a breakfast dish, but eating a comforting meal that's high in protein is especially important in the morning hours.

Eggs are a great source of protein for any meal, especially breakfast. "One egg provides around 6 to 7 grams of high-quality protein that has essential amino acids, along with B vitamins and vitamin D."

Get the Breakfast Soup recipe and nutrition info here.

8. Creamy Dairy-Free Pot Pie Soup

This creamy soup comes together in just 35 minutes.
  • 427 calories
  • 12 grams of protein

Cashews are the star of this bowl's dairy-free creamy base. "Cashews are low in sugar and provide a source of unsaturated fats, which when included in a nutrient-rich diet, is linked to lower risk for heart disease," Zhu says.

Get the Pot Pie Soup recipe and nutrition info here.

9. Mexican-Inspired Turkey Soup

Customize this soup with your favorite taco toppings like avocado, shredded cheese or scallions.
  • 468 calories
  • 50 grams of protein

"This soup is an excellent balance of protein, fiber-rich carbs and healthy fats to complete a meal," Zhu says. "To add more nutrients, try adding a handful of any leafy green like spinach or kale to the mix."

Get the Mexican-Inspired Turkey Soup recipe and nutrition info here.

10. Nutty Lentil Soup

Lentils are a great source of protein, iron and magnesium.
  • 380 calories
  • 16 grams of protein

To add even more nutrients to this plant-based meal, consider tossing in vegetables like carrots, celery or spinach, Zhu suggests. "Lentils provide a great source of fiber and vegan protein."

Get the Nutty Lentil Soup recipe and nutrition info here.

11. Turkey Pumpkin Soup

Make the most of your canned pumpkin with this delicious soup.
  • 155 calories
  • 15 grams of protein

Pumpkin is another great seasonal veggie to eat during the fall, and canned varieties make it easier to incorporate it into recipes. "It's a great source of fiber and beta-carotene, which the body uses to turn into vitamin A," Zhu says.

Get the Turkey Pumpkin Soup recipe and nutrition info here.

12. Simple Veggie Tofu Soup

A bag of frozen mixed vegetables makes this soup a quick and nutritious meal.
  • 331 calories
  • 22 grams of protein

You'll get plenty of protein from tofu here, and a bag of frozen mixed vegetables like green beans, peas and carrots make this recipe hearty and full of nutrients.

"Tofu is naturally gluten-free and has no cholesterol, which makes it a great option for anyone looking to include more plant-based ingredients into their meals," Zhu says. She says that it's also a great source of calcium and non-heme iron.

Get the Simple Veggie Tofu Soup recipe and nutrition info here.

13. Avocado Soup With Shrimp

This single-serving soup recipe is great for a quick meal without tons of leftovers.
  • 424 calories
  • 23 grams of protein

This zesty seafood soup is full of flavor and nutrients that will keep you full for longer.

"Adding avocado to soup adds a dose of fats and important nutrients like folate and magnesium," says dietitian Lauren Manaker, RDN. And including shrimp adds protein, while keeping calories to a minimum.

Get the Avocado Soup With Shrimp recipe and nutrition info here.

14. White Bean and Veggie Soup

This meatless soup boasts 19 grams of fiber.
  • 512 calories
  • 23 grams of protein

Grab a bowl of this tasty dairy-free soup whenever you want a hefty dose of nutrients.

If you're looking for a soup with plant-based protein, this pick is it. Peas and beans are great sources of protein to ensure this meal is hearty and filling, Manaker says.

Get the White Bean and Veggie Soup recipe and nutrition info here.

15. Paleo Thai-Inspired Coconut Soup

A combination of fat, protein and vegetables make this soup satisfying and satiating.
  • 627 calories
  • 52 grams of protein

Make your own restaurant-style coconut soup right at home with this nutritious, tasty recipe.

Sliced mushrooms give this dish a hearty, meaty flavor and nutrients like riboflavin, which plays a role in the body's metabolism, Manaker says.

Get the Paleo Thai-Inspired Coconut Soup recipe and nutrition info here.

16. Vegan Power Soup Smoothie

Sip this soup or eat it with a spoon — the choice is yours.
  • 301 calories
  • 17 grams of protein

The star ingredients in this soup are fresh basil, edamame and sweet green peas. You'll get a dose of nutritious plant-based fats from the almonds on top, too.

"Leaning on herbs and spices like fresh basil help make this soup flavorful while limiting sodium," Manaker says. The addition of edamame and peas adds plant-based protein, too.

Get the Vegan Power Soup Smoothie recipe and nutrition info here.

17. Creamy Broccoli and Cauliflower Soup

Bulk up on veggies by adding a side of this soup to your dinner menu.
  • 187 calories
  • 15 grams of protein

In most cases, creamy soups are full of fat-laden ingredients like butter and cream, but this option incorporates milk for the richness, Manaker says. Not to mention, broccoli and cauliflower are full of antioxidants and fiber.

Get the Creamy Broccoli and Cauliflower Soup recipe and nutrition info here.

18. Turkey Poblano and Couscous Soup

If you're looking for a low-fat meal option, consider this recipe with only 7 grams of fat.
  • 313 calories
  • 22 grams of protein

This scrumptious soup is spiced up with poblano peppers for a super satisfying flavor kick.

The lean ground turkey in this recipe makes it satisfying. Consider topping with fresh herbs and spices to enhance flavor without adding sodium or calories.

Get the Turkey Poblano and Couscous recipe and nutrition info here.

19. Red Lentil Soup With Lemon

Anti-inflammatory turmeric helps add color to this vibrant bowl.
  • 387 calories
  • 21 grams of protein

A little lemon juice goes a long way in adding a punch of flavor to this decadent plant-based soup recipe.

"Lentils are one of the best foods to eat if you are trying to live a healthier lifestyle," Manaker says. "And because they're low-cost and incredibly versatile, including them in soups like this one is ideal."

Get the Red Lentil Soup With Lemon recipe and nutrition info here.

20. Lemony Greek-Inspired Turkey Meatball and Macaroni Soup

Make this soup even more convenient by adding frozen meatballs instead of making your own.
  • 368 calories
  • 24 grams of protein

This recipe suggests making your own turkey meatballs from scratch, but you can purchase pre-made varieties to make prepping this dish even simpler.

"Pasta, like macaroni, is a low glycemic index enriched grain, meaning that eating it won't cause blood sugar to spike," Manaker says. It's also full of iron and folic acid.

21. Shrimp Soup With Corn and Bacon

Creamed corn helps to add sweetness and creaminess to this chowder.
  • 274 calories
  • 22 grams of protein

This recipe only calls for two strips of bacon, so you get to enjoy the taste of this cured meat without overdoing it on the portion size, Manaker says. And the shrimp is a good source of omega-3 fatty acids, which most of us don't get enough of in our diets.

Get the Shrimp Soup With Corn and Bacon recipe and nutrition info from The Seasoned Mom.

22. Easy Cioppino Soup

Filled with fresh seafood, this simple stew is full of protein and low in fat.
  • 271 calories
  • 43 grams of protein

Cioppino is a traditional Italian fisherman's stew with a tomato base. The seafood here — choose your favorites, but this recipe includes mussels, white fish, scallops and shrimp — makes this meal rich in protein and low in calories.

To cut back on saturated fat, consider skipping the chorizo or opting for chicken or turkey sausage.

Get the Easy Cioppino Soup recipe and nutrition info from Lexi's Clean Kitchen.

23. Chipotle Chicken Tortilla Soup

If you'd like to make this recipe in a slow cooker, just cook on low for 6 to 8 hours.
  • 228 calories
  • 22.9 grams of protein

Chicken is a lean protein that's easy to get your hands on at the grocery store and incredibly versatile. "It also boasts nutrients like choline and vitamin B12, two nutrients that support brain health," Manaker says.

Get the Chipotle Chicken Tortilla Soup recipe and nutrition info from Eat Yourself Skinny.

24. Spicy Black Bean Soup

Add this vegan soup to your next Meatless Monday menu.
  • 342 calories
  • 18.7 grams of protein

"The combination of veggies and beans makes this soup a powerhouse when it comes to nutrition," Manaker says, adding that it's chock-full of fiber, folate and magnesium. Try topping it with avocado slices or protein-rich Greek yogurt for creaminess.

Get the Spicy Black Bean Soup recipe and nutrition info from Cookie and Kate.

Image Credit: LIVESTRONG.com Creative

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