High-Protein Soup Recipes: 10 Bowls With Around 30–39 g Protein

Soup is usually low in protein. It doesn't have to be. With the right base, one bowl can easily hit 30 grams.

Here are 10 complete recipes with amounts, steps, protein and calories. Most make 4 bowls and keep 3 to 4 days in the fridge.

Written by Velion Physique. Working in the fitness industry since 2019, with nutrition coaching experience and five German trainer licences.

All soups at a glance

Values are per bowl and are rounded estimates.

Recipe	Protein	kcal	Time
Chicken and white bean soup	~39 g	~265	35 min
Red lentil soup with skyr	~36 g	~410	30 min
Beef and vegetable soup	~36 g	~320	105 min
Egg drop soup with chicken	~33 g	~230	15 min
Tomato soup with cottage cheese	~29 g	~380	15 min
Turkey chilli soup	~34 g	~285	35 min
Potato soup with turkey	~34 g	~335	40 min
Pumpkin soup with chicken and lentils	~36 g	~345	40 min
Miso soup with tofu and edamame (vegan)	~31 g	~325	25 min
Fish soup with cod and prawns	~39 g	~265	35 min

1. Chicken and white bean soup

~39 g protein · ~265 kcal per serving · 35 min · serves 4

Ingredients:

• 600 g chicken breast
• 1 can white beans (240 g drained)
• 1 onion, 2 garlic cloves
• 2 carrots
• 1 tsp oil
• 1 litre stock
• Italian herbs

Method:

1. Soften the onion, garlic and carrots in the oil, then add the stock and herbs.
2. Add the whole chicken breasts and simmer for 20 minutes.
3. Lift out, shred and return to the pot with the beans.

2. Red lentil soup with skyr

~36 g protein · ~410 kcal per serving · 30 min · serves 4

Ingredients:

• 300 g red lentils
• 1 onion, 2 carrots
• 1 tbsp oil
• 2 tsp cumin
• 1.2 litres stock
• 600 g skyr to top

Method:

1. Soften the onion and carrots in the oil and briefly toast the cumin.
2. Add the lentils and stock and simmer for 15 minutes.
3. Blend and top each bowl with 150 g skyr. Plant-based: use tofu cubes instead of skyr.

3. Beef and vegetable soup

~36 g protein · ~320 kcal per serving · 105 min · serves 4

Ingredients:

• 600 g lean beef, cubed
• 400 g potatoes
• 2 carrots, 2 celery sticks
• 2 tbsp tomato paste
• 1 tbsp oil
• 1.2 litres stock

Method:

1. Brown the beef in the oil and briefly fry the tomato paste.
2. Add the stock and simmer for 60 minutes.
3. Add the vegetables and potatoes and simmer for another 20 to 30 minutes until tender.

4. Egg drop soup with chicken

~33 g protein · ~230 kcal per serving · 15 min · serves 4

Ingredients:

• 400 g chicken breast, diced
• 6 eggs
• 1 litre chicken stock
• 1 piece ginger, grated
• 2 tbsp soy sauce
• Spring onions

Method:

1. Bring the stock to the boil with the ginger and soy sauce.
2. Poach the chicken in it for 7 minutes.
3. Slowly pour in the beaten eggs while stirring and serve with spring onions.

5. Tomato soup with cottage cheese

~29 g protein · ~380 kcal per serving · 15 min · serves 2

Ingredients:

• 1 can chopped tomatoes (400 g)
• 400 g cottage cheese
• 1 onion
• 1 tsp oil
• 200 ml stock
• 2 slices wholegrain bread

Method:

1. Soften the onion in the oil, add the tomatoes and stock and simmer for 8 minutes.
2. Add the cottage cheese and blend until creamy. Do not boil again.
3. Serve each bowl with a slice of wholegrain bread.

6. Turkey chilli soup

~34 g protein · ~285 kcal per serving · 35 min · serves 4

Ingredients:

• 500 g lean turkey mince
• 1 can kidney beans (240 g drained)
• 1 can chopped tomatoes (400 g)
• 2 peppers, 1 onion
• 1 tbsp oil
• 400 ml stock
• Chilli, paprika

Method:

1. Brown the mince with the onion in the oil.
2. Add the peppers, spices, tomatoes and stock.
3. Simmer for 20 minutes, adding the beans for the last 5.

7. Potato soup with turkey

~34 g protein · ~335 kcal per serving · 40 min · serves 4

Ingredients:

• 800 g potatoes
• 1 bunch soup vegetables
• 400 g turkey breast, diced
• 1 tbsp oil
• 1 litre stock
• 200 g low-fat quark
• Marjoram, nutmeg

Method:

1. Brown the turkey in the oil and set aside.
2. Soften the potatoes and vegetables in the same pot, add the stock and simmer for 20 minutes.
3. Blend partly, return the turkey, take off the heat and stir in the quark.

8. Pumpkin soup with chicken and lentils

~36 g protein · ~345 kcal per serving · 40 min · serves 4

Ingredients:

• 800 g Hokkaido pumpkin, diced
• 150 g red lentils
• 400 g chicken breast
• 1 onion, 1 piece ginger
• 1 tbsp oil
• 1 litre stock
• 2 tsp curry powder

Method:

1. Soften the onion and ginger in the oil and briefly toast the curry powder.
2. Add the pumpkin, lentils and stock, add the whole chicken and simmer for 20 minutes.
3. Lift out the chicken, blend the soup, shred the meat and return it.

9. Miso soup with tofu and edamame (vegan)

~31 g protein · ~325 kcal per serving · 25 min · serves 3

Ingredients:

• 400 g firm tofu, cubed
• 200 g shelled frozen edamame
• 200 g mushrooms
• 3 tbsp miso paste
• 1 litre vegetable stock
• Spring onions

Method:

1. Bring the stock to the boil and cook the mushrooms for 5 minutes.
2. Add the tofu and edamame and leave for 5 minutes.
3. Off the heat, loosen the miso with a little stock, stir it in and serve with spring onions.

10. Fish soup with cod and prawns

~39 g protein · ~265 kcal per serving · 35 min · serves 4

Ingredients:

• 600 g cod, diced
• 200 g raw prawns
• 300 g potatoes, diced
• 1 fennel bulb, 1 onion
• 1 can chopped tomatoes (400 g)
• 1 tbsp oil
• 800 ml stock

Method:

1. Soften the onion and fennel in the oil.
2. Add the potatoes, tomatoes and stock and simmer for 12 minutes.
3. Add the fish and prawns and let them poach for 5 minutes without boiling.

How to turn any soup into a protein soup

• Shred meat into the soup rather than serving it on the side
• Use beans and lentils for extra protein and fibre
• Top with yoghurt, skyr or grated cheese
• Portion into containers for work lunches (no-microwave lunch ideas)

Not sure how much protein you need? Use the protein calculator. More ideas: cottage cheese recipes.

More soups: chicken soup with 35 g+ protein · split pea soup with 35 g+ protein.

More simple high-protein meals: The High-Protein Cookbook. Free start: 10 High-Protein Foods.

Frequently asked questions

Which soup has the most protein?

On this list, the chicken and white bean soup and the fish soup, each with around 39 g per bowl.

How do I make soup high in protein without meat?

Add lentils, beans, tofu and edamame, and finish with skyr or cottage cheese. Stir dairy in off the heat or it can curdle.

Can I freeze high-protein soups?

Yes, most for about 3 months. Stir in skyr, quark or cottage cheese fresh after thawing. Egg drop and fish soups taste best fresh.

How long does soup keep in the fridge?

Cooled quickly and sealed well, about 3 to 4 days. Soups with fish only 1 to 2 days.

Are protein soups good for weight loss?

They give you plenty of volume and protein for moderate calories, so they can be very filling. Your total daily intake is what counts.

Can I add protein powder to soup?

It clumps easily and rarely tastes good. Real food like chicken, lentils or skyr is simpler and cheaper.

Protein and calorie values are rounded estimates and vary by brand and portion. Always cook meat and fish thoroughly. If you have a medical condition or food allergy, check with a doctor or dietitian before changing your diet.

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