10 High Protein Soup Recipes for 2025: Boost Your Nutrition

As we dive into the new year, it’s essential to prioritize our health and nutrition. One of the most effective ways to do this is by incorporating high protein foods into our diets.

One of the most delicious and convenient ways to increase your protein intake is through soups. Soups are a great way to warm up on a chilly day, and they can be packed with a variety of protein-rich ingredients.

In this article, we’ll explore 10 high protein soup recipes that are perfect for 2025. From classic chicken noodle soup to more exotic options like lentil and sausage stew, we’ve got you covered.

Recipe 1: Chicken and Quinoa Soup

This hearty soup is a great way to start your day or warm up after a workout. Quinoa is a complete protein, meaning it contains all nine essential amino acids that the body can’t produce on its own.

Ingredients:

• 1 pound boneless, skinless chicken breast
• 1 cup quinoa, rinsed and drained
• 4 cups chicken broth
• 1 onion, diced
• 2 cloves garlic, minced
• 1 carrot, diced
• 1 celery stalk, diced
• 1 teaspoon dried thyme
• Salt and pepper, to taste

Instructions:

1. In a large pot, heat 2 tablespoons of olive oil over medium heat.
2. Add the diced onion, garlic, carrot, and celery, and cook until the vegetables are tender, about 5-7 minutes.
3. Add the chicken breast and cook until browned on all sides, about 5-7 minutes.
4. Add the quinoa, chicken broth, and thyme. Bring the mixture to a boil, then reduce the heat and simmer for 20-25 minutes, or until the quinoa is tender.
5. Season with salt and pepper to taste, then serve hot.

Protein content: 35 grams per serving

Recipe 2: Lentil and Sausage Stew

This flavorful stew is a great way to warm up on a chilly evening. Lentils are a rich source of protein and fiber, making them an excellent addition to a healthy diet.

Ingredients:

• 1 pound sweet Italian sausage, sliced
• 1 cup brown or green lentils, rinsed and drained
• 4 cups vegetable broth
• 1 onion, diced
• 2 cloves garlic, minced
• 1 carrot, diced
• 1 celery stalk, diced
• 1 can diced tomatoes
• 1 teaspoon dried rosemary
• Salt and pepper, to taste

Instructions:

1. In a large pot, heat 2 tablespoons of olive oil over medium heat.
2. Add the sliced sausage and cook until browned on all sides, about 5-7 minutes.
3. Add the diced onion, garlic, carrot, and celery, and cook until the vegetables are tender, about 5-7 minutes.
4. Add the lentils, vegetable broth, diced tomatoes, and rosemary. Bring the mixture to a boil, then reduce the heat and simmer for 30-40 minutes, or until the lentils are tender.
5. Season with salt and pepper to taste, then serve hot.

Protein content: 30 grams per serving

Recipe 3: Chicken and Rice Soup

This classic soup is a staple of many cuisines around the world. It’s easy to make and can be customized with your favorite spices and ingredients.

Ingredients:

• 1 pound boneless, skinless chicken breast
• 1 cup uncooked white or brown rice
• 4 cups chicken broth
• 1 onion, diced
• 2 cloves garlic, minced
• 1 carrot, diced
• 1 celery stalk, diced
• 1 teaspoon dried thyme
• Salt and pepper, to taste

Instructions:

1. In a large pot, heat 2 tablespoons of olive oil over medium heat.
2. Add the diced onion, garlic, carrot, and celery, and cook until the vegetables are tender, about 5-7 minutes.
3. Add the chicken breast and cook until browned on all sides, about 5-7 minutes.
4. Add the rice, chicken broth, and thyme. Bring the mixture to a boil, then reduce the heat and simmer for 20-25 minutes, or until the rice is tender.
5. Season with salt and pepper to taste, then serve hot.

Protein content: 30 grams per serving

Recipe 4: Spicy Black Bean Soup

This flavorful soup is a great way to add some heat to your meal. Black beans are a rich source of protein and fiber, making them an excellent addition to a healthy diet.

Ingredients:

• 1 can black beans, drained and rinsed
• 1 onion, diced
• 2 cloves garlic, minced
• 1 red bell pepper, diced
• 1 can diced tomatoes
• 4 cups vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• Salt and pepper, to taste
• 1/4 teaspoon cayenne pepper (optional)

Instructions:

1. In a large pot, heat 2 tablespoons of olive oil over medium heat.
2. Add the diced onion, garlic, and red bell pepper, and cook until the vegetables are tender, about 5-7 minutes.
3. Add the black beans, diced tomatoes, vegetable broth, cumin, smoked paprika, and cayenne pepper (if using). Bring the mixture to a boil, then reduce the heat and simmer for 20-25 minutes, or until the soup has thickened slightly.
4. Season with salt and pepper to taste, then serve hot.

Protein content: 20 grams per serving

Recipe 5: Creamy Broccoli and Chicken Soup

This creamy soup is a great way to add some green to your diet. Broccoli is a rich source of vitamins and minerals, and it pairs perfectly with chicken and cream.

Ingredients:

• 1 pound boneless, skinless chicken breast
• 3 cups broccoli florets
• 2 tablespoons butter
• 1 onion, diced
• 2 cloves garlic, minced
• 1 cup heavy cream
• 2 cups chicken broth
• 1 teaspoon dried thyme
• Salt and pepper, to taste

Instructions:

1. In a large pot, melt 2 tablespoons of butter over medium heat.
2. Add the diced onion and garlic, and cook until the onion is translucent, about 3-5 minutes.
3. Add the chicken breast and cook until browned on all sides, about 5-7 minutes.
4. Add the broccoli florets, heavy cream, chicken broth, and thyme. Bring the mixture to a boil, then reduce the heat and simmer for 10-15 minutes, or until the broccoli is tender.
5. Season with salt and pepper to taste, then serve hot.

Protein content: 35 grams per serving

Recipe 6: Butternut Squash and Chicken Soup

This comforting soup is a great way to warm up on a chilly evening. Butternut squash is a rich source of vitamins and minerals, and it pairs perfectly with chicken and cream.

Ingredients:

• 1 pound boneless, skinless chicken breast
• 1 medium butternut squash, peeled and diced
• 2 tablespoons butter
• 1 onion, diced
• 2 cloves garlic, minced
• 1 cup heavy cream
• 2 cups chicken broth
• 1 teaspoon dried sage
• Salt and pepper, to taste

Instructions:

1. In a large pot, melt 2 tablespoons of butter over medium heat.
2. Add the diced onion and garlic, and cook until the onion is translucent, about 3-5 minutes.
3. Add the chicken breast and cook until browned on all sides, about 5-7 minutes.
4. Add the butternut squash, heavy cream, chicken broth, and sage. Bring the mixture to a boil, then reduce the heat and simmer for 20-25 minutes, or until the squash is tender.
5. Season with salt and pepper to taste, then serve hot.

Protein content: 30 grams per serving

Recipe 7: Turkey and White Bean Soup

This hearty soup is a great way to warm up on a chilly evening. Turkey is a rich source of protein, and it pairs perfectly with white beans and vegetables.

Ingredients:

• 1 pound ground turkey
• 1 can cannellini beans, drained and rinsed
• 1 onion, diced
• 2 cloves garlic, minced
• 1 carrot, diced
• 1 celery stalk, diced
• 4 cups chicken broth
• 1 teaspoon dried thyme
• Salt and pepper, to taste

Instructions:

1. In a large pot, heat 2 tablespoons of olive oil over medium heat.
2. Add the diced onion, garlic, carrot, and celery, and cook until the vegetables are tender, about 5-7 minutes.
3. Add the ground turkey and cook until browned, breaking it up with a spoon as it cooks.
4. Add the cannellini beans, chicken broth, and thyme. Bring the mixture to a boil, then reduce the heat and simmer for 20-25 minutes, or until the soup has thickened slightly.
5. Season with salt and pepper to taste, then serve hot.

Protein content: 30 grams per serving

Recipe 8: Chicken and Mushroom Soup

This savory soup is a great way to warm up on a chilly evening. Mushrooms are a rich source of protein and fiber, and they pair perfectly with chicken and vegetables.

Ingredients:

• 1 pound boneless, skinless chicken breast
• 2 cups mixed mushrooms (such as cremini, shiitake, and button)
• 2 tablespoons butter
• 1 onion, diced
• 2 cloves garlic, minced
• 1 carrot, diced
• 1 celery stalk, diced
• 4 cups chicken broth
• 1 teaspoon dried thyme
• Salt and pepper, to taste

Instructions:

1. In a large pot, melt 2 tablespoons of butter over medium heat.
2. Add the diced onion, garlic, carrot, and celery, and cook until the vegetables are tender, about 5-7 minutes.
3. Add the chicken breast and cook until browned on all sides, about 5-7 minutes.
4. Add the mixed mushrooms and cook until they release their liquid and start to brown, about 5 minutes.
5. Add the chicken broth and thyme. Bring the mixture to a boil, then reduce the heat and simmer for 20-25 minutes, or until the soup has thickened slightly.
6. Season with salt and pepper to taste, then serve hot.

Protein content: 35 grams per serving

Recipe 9: Lentil and Vegetable Soup

This hearty soup is a great way to warm up on a chilly evening. Lentils are a rich source of protein and fiber, and they pair perfectly with a variety of vegetables.

Ingredients:

• 1 cup brown or green lentils, rinsed and drained
• 2 cups mixed vegetables (such as carrots, zucchini, and bell peppers)
• 2 tablespoons olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 teaspoon dried rosemary
• Salt and pepper, to taste

Instructions:

1. In a large pot, heat 2 tablespoons of olive oil over medium heat.
2. Add the diced onion and garlic, and cook until the onion is translucent, about 3-5 minutes.
3. Add the mixed vegetables and cook until they start to tenderize, about 5 minutes.
4. Add the lentils, vegetable broth, and rosemary. Bring the mixture to a boil, then reduce the heat and simmer for 30-40 minutes, or until the lentils are tender.
5. Season with salt and pepper to taste, then serve hot.

Protein content: 20 grams per serving

Recipe 10: Chicken and Spinach Soup

This creamy soup is a great way to warm up on a chilly evening. Spinach is a rich source of protein and iron, and it pairs perfectly with chicken and cream.

Ingredients:

• 1 pound boneless, skinless chicken breast
• 2 cups fresh spinach leaves
• 2 tablespoons butter
• 1 onion, diced
• 2 cloves garlic, minced
• 1 cup heavy cream
• 2 cups chicken broth
• 1 teaspoon dried thyme
• Salt and pepper, to taste

Instructions:

1. In a large pot, melt 2 tablespoons of butter over medium heat.
2. Add the diced onion and garlic, and cook until the onion is translucent, about 3-5 minutes.
3. Add the chicken breast and cook until browned on all sides, about 5-7 minutes.
4. Add the fresh spinach leaves and cook until they wilt, about 2-3 minutes.
5. Add the heavy cream, chicken broth, and thyme. Bring the mixture to a boil, then reduce the heat and simmer for 10-15 minutes, or until the soup has thickened slightly.
6. Season with salt and pepper to taste, then serve hot.

Protein content: 35 grams per serving

Conclusion

In conclusion, these 10 high protein soup recipes are a great way to boost your nutrition and warm your belly. From classic chicken noodle soup to more exotic options like lentil and sausage stew, there’s something for everyone.

Whether you’re looking for a quick and easy meal or a hearty and comforting soup, these recipes are sure to satisfy your cravings and provide you with the protein you need to stay healthy and strong.

So go ahead, get cooking, and enjoy the delicious and nutritious world of high protein soups!