High-Protein Split Pea Soup: 5 Hearty Bowls With 35 g+ Protein
Split pea soup – Erbsensuppe – is one of the cheapest and most filling winter meals there is. Dried split peas bring a lot of plant protein on their own, and with lean smoked meat a bowl easily reaches 35 g.
Dried split peas have about 23 g of protein per 100 g plus plenty of fibre. 80 g dry peas per bowl give you around 18 g – the rest comes from lean Kassler, smoked turkey, chicken sausages or a spoon of skyr on top.
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The formula (per bowl)
- 80 g dried split peas (no soaking needed)
- 100 to 150 g lean protein: lean Kassler, smoked turkey, chicken sausages or tofu
- Vegetables: carrot, leek, celeriac, potato
- Simmer 45 to 60 minutes until the peas fall apart; season with marjoram.
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1. Classic Erbsensuppe with lean Kassler
Split peas, root vegetables and potatoes, cooked with lean smoked pork loin and marjoram. Roughly 40 g protein per bowl.
2. Split pea soup with chicken sausages
The German classic with lean chicken sausages instead of Bockwurst. Roughly 35 g protein per bowl.
3. Vegan split pea soup with smoked tofu
Smoked tofu cubes instead of meat – the smoky flavour stays. Roughly 30 g protein per bowl.
4. Split pea and smoked turkey soup
Smoked turkey breast, peas and a little mustard – very lean. Roughly 38 g protein per bowl.
5. Green pea soup with skyr
Quick soup from frozen green peas, blended with skyr and mint – ready in 15 minutes. Roughly 25 g protein per bowl.
Meal prep tip
Pea soup thickens in the fridge – add a little water when reheating. It keeps 4 days and freezes well. More warming bowls: high-protein soups, high-protein stews and lentil recipes.
How much protein should your dinner have? The free protein calculator shows your target per meal.
More meals like these: The High-Protein Cookbook, with protein and calories for every recipe.
Free: 10 High-Protein Foods Worth Building Meals Around.
The High-Protein Cookbook
Every recipe in one PDF – sorted by meal, instantly by email.
- ✔ Protein and calories for every recipe
- ✔ Shopping lists and meal prep tips
- ✔ Most recipes under 20 minutes, no protein powder needed
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Frequently asked questions
How much protein do split peas have?
About 23 g per 100 g dry – one of the highest values among legumes.
Do I need to soak split peas?
No. Split peas cook in 45 to 60 minutes without soaking.
Is pea soup good for building muscle?
Yes. It is cheap, filling and high in protein, especially with lean meat or tofu.
Protein values are approximate and vary by brand and portion. If you have a medical condition or food allergy, check with a doctor or dietitian before changing your diet.
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