When the weather turns cool, a big pot of soup is the easiest healthy dinner there is. These 7 high-protein soups each have about 25 grams of protein or more per bowl, so they actually keep you full — not hungry again by 8 p.m. They use simple ingredients from any U.S. grocery store, most are ready in 30–45 minutes, and every one makes great leftovers for lunch. Each recipe makes about 6 servings.
Quick list: 7 high-protein soups for fall
| Soup | Main protein | Protein (approx./bowl) | Time |
|---|---|---|---|
| 1. Chicken tortilla soup | Chicken breast, black beans | 32 g | 35 min |
| 2. Turkey chili | Lean ground turkey, beans | 30 g | 40 min |
| 3. Lentil & sausage soup | Chicken sausage, lentils | 27 g | 40 min |
| 4. Creamy chicken broccoli soup (lightened up) | Chicken, Greek yogurt | 30 g | 30 min |
| 5. White bean & kale soup | Chicken sausage, white beans | 25 g | 30 min |
| 6. Beef & barley soup | Lean beef stew meat | 29 g | 1 hr 30 min |
| 7. Egg drop soup with tofu | Eggs, tofu | 25 g | 15 min |
Protein amounts are estimates and depend on the brands and portions you use.
1. Chicken tortilla soup
About 32 g protein · 35 minutes
Sauté 1 diced onion, 1 diced bell pepper and 3 garlic cloves in olive oil. Add 1½ lb boneless chicken breasts, 1 can (15 oz) black beans (rinsed), 1 can (15 oz) fire-roasted diced tomatoes, 1 cup frozen corn, 6 cups low-sodium chicken broth, 2 teaspoons cumin and 1 teaspoon chili powder. Simmer 20 minutes, shred the chicken and finish with lime juice. Top with avocado, cilantro and a few crushed tortilla chips.
2. Turkey chili
About 30 g protein · 40 minutes
Brown 2 lb lean ground turkey with 1 onion and 3 garlic cloves. Stir in 3 tablespoons chili powder, 2 teaspoons cumin, 1 can (28 oz) crushed tomatoes, 1 can each kidney and pinto beans (rinsed) and 1 cup broth. Simmer 25 minutes. Top with plain Greek yogurt instead of sour cream for extra protein.
3. Lentil & sausage soup
About 27 g protein · 40 minutes
Brown 12 oz sliced chicken or turkey sausage. Add 1 onion, 2 carrots and 2 celery stalks, then 1½ cups dry brown or green lentils (rinsed), 1 can (15 oz) diced tomatoes, 7 cups low-sodium broth and 1 teaspoon Italian seasoning. Simmer 25–30 minutes until the lentils are tender, then stir in a few handfuls of spinach.
4. Creamy chicken broccoli soup (lightened up)
About 30 g protein · 30 minutes
Simmer 1½ lb diced chicken breast, 4 cups broccoli florets, 1 diced onion, 2 diced carrots and 5 cups low-sodium chicken broth for 15–20 minutes. Blend about half the soup until smooth, return it to the pot, then stir in 1 cup plain Greek yogurt and ¾ cup shredded sharp cheddar off the heat. Creamy without heavy cream.
5. White bean & kale soup
About 25 g protein · 30 minutes
Brown 12 oz sliced chicken sausage with 1 onion and 3 garlic cloves. Add 2 cans (15 oz each) cannellini beans (rinsed), 6 cups low-sodium chicken broth, a pinch of red pepper flakes and a Parmesan rind if you have one. Simmer 15 minutes, stir in 4 cups chopped kale and cook until tender. Finish with lemon and grated Parmesan.
6. Beef & barley soup
About 29 g protein · 1 hour 30 minutes
Brown 1½ lb lean beef stew meat in batches. Add 1 onion, 3 carrots, 2 celery stalks and 2 cups sliced mushrooms, then 8 cups low-sodium beef broth, 1 can (15 oz) diced tomatoes and 1 teaspoon thyme. Simmer 1 hour, add ¾ cup pearl barley and cook 25–30 minutes more. Slow cooker: LOW 7–8 hours, adding the barley for the last hour.
7. Egg drop soup with tofu
About 25 g protein per large bowl · 15 minutes · serves 3
Bring 6 cups low-sodium chicken broth to a simmer with 1 teaspoon grated ginger and 1 tablespoon low-sodium soy sauce. Add 14 oz diced firm tofu and 1 cup frozen peas. Stir in 2 tablespoons cornstarch mixed with water, then slowly drizzle in 5 beaten eggs while stirring to make ribbons. Finish with green onions and a few drops of sesame oil. Fastest soup on the list.
How to meal prep and freeze soup
- Cool it fast. Divide soup into shallow containers and refrigerate within 2 hours.
- Fridge: 3–4 days. Freezer: up to 3 months (skip freezing the creamy broccoli soup after adding yogurt — freeze before that step).
- Pasta and barley soak up liquid; add a splash of broth when reheating.
- Reheat until steaming hot (165°F).
Ways to add even more protein to soup
- Stir in a can of beans or a cup of cooked lentils.
- Top with Greek yogurt, a sprinkle of cheese or a soft-boiled egg.
- Use bone broth instead of regular broth.
- Add shredded rotisserie chicken to any veggie soup.
These recipes are general healthy-eating ideas. If you follow a low-sodium or special diet, choose no-salt-added products and check with your doctor or a registered dietitian.
High-protein soup FAQ
What soup has the most protein?
Chicken tortilla soup, creamy chicken broccoli soup and turkey chili are the highest on this list at about 30 grams per bowl.
Is soup good for a healthy dinner?
Yes — soups loaded with lean protein, beans and vegetables are filling, high in fiber and easy to portion. Watch the sodium by using low-sodium broth.
Can I make these soups in a crockpot?
Most of them, yes. Brown the meat first if you can, then cook on LOW 6–8 hours. Add delicate greens, yogurt and eggs at the end.
Get all the soup recipes in one printable guide
Grab our free 7 Cozy High-Protein Soup Recipes guide with one combined shopping list — easy to print or save to your phone.
