20 Nourishing High-Protein Soups to Make Weeknights Cozier
These soup-er stars will be your next weeknight heroes.
Medically reviewed by Stefani Sassos, M.S., R.D.N., NASM-CPTNutrition & Fitness Lab Director
We've been independently researching and testing products for over 120 years. If you buy through our links, we may earn a commission. Learn more about our review process.
By now, you’ve likely heard that getting enough protein is vital to health, well-being and satiation. While protein bars, protein powders or meal-prepping a bunch of chicken breasts may be the first images that come to mind when thinking of pumping up the protein, these high-protein soup recipes are a delicious (and easy!) way to consume more of the important macronutrient. Trust us, you’ll be adding these cozy, slurp-worthy soups to your meal roster in no time.
From hearty, meat-laden stews to warming vegetarian soups bursting with flavor, our roundup covers it all. The tasty soups boast about 15 grams of protein per serving (with the majority hitting 20+ grams of protein), and feature high-protein foods like chicken and fish, as well as quality plant-based protein sources like chickpeas, quinoa and edamame to keep you fueled and satisfied.
Whether you’re in the mood for a creamy chowder, comforting chicken soup or a savory pot of beans and greens, these amazing high-protein soups are here to save the day — and busy weeknight.
Creamy Fish and Clam Chowder
Canned clams are a two-for-one ingredient in this cozy soup. Chopped clams and the reserved clam juice provide a double whammy of briny flavor that’s complemented by seafood stock and flaky cod.
Get the Creamy Fish and Clam Chowder recipe.
Green Soup with Crispy Tofu
Green smoothies are so last year. Broccoli, spinach and cilantro give this creamy soup its striking green hue, and tofu roasted with gochugaru will have you rethinking what a crouton can be.
Get the Green Soup with Crispy Tofu recipe.
Smoky Black Bean and Quinoa Soup
Canned chipotle in adobo and chopped poblanos lend a pleasant smokiness to this flavorful soup. Fold in one cup of diced rotisserie chicken to up the protein to over 23 grams per serving.
Gingery Spring Soup
For more staying power, add brown rice ramen noodles directly to this invigorating, plant-based soup during the last few minutes of cooking — and double the edamame to make it high protein.
Get the Gingery Spring Soup recipe.
Sancocho
With roots in the Canary Islands, this uber-flavorful stew has numerous variations throughout Latin America. This Puerto Rican-style recipe features slow-simmered beef, sofrito and starchy veggies like yuca and plantain. Soul-warming!
Get the Sancocho recipe.
Smoky Split Pea Soup
Bacon drippings (plus crisp smoked bacon for topping) and fresh thyme are the flavor-makers in this earthy pea soup. Make it ahead, and thank yourself later.
Get the Smoky Split Pea Soup recipe.
RELATED: The Best Immersion Blenders
Pinto Bean and Poblano Soup
Yep, a vegan soup can be packed with protein! This hearty soup uses a mix of whole and pureed beans for the best texture, and each bowl is loaded with all the fixings for maximum satisfaction.
Get the Pinto Bean and Poblano Soup recipe.
Pozole Rojo
This rich, Jalisco-inspired stew from Rick Martínez’s 2022 book, Mi Cocina, gets its depth of spice from a trio of dried chiles that are toasted, then pureed with the cooking liquid.
Get the Pozole Rojo recipe.
RELATED: 30 Best Cookbooks of All Time
Slow Cooker Chicken Pozole Verde
Clocking over 30 grams of protein per serving, this flavorful, set-it-and-forget-it stew is made with tomatillos, poblano peppers and cilantro — and a bottle of beer!
Get the Slow Cooker Chicken Pozole Verde recipe.
RELATED: 10 Best Slow Cookers
Manhattan Clam Chowder
Manhattan-style chowder has a tomato base (instead of the dairy-based New England variety), resulting in a tangy, savory flavor that’s bolstered with meaty clams and potatoes. One pot, 30 minutes, can’t lose!
Get the Manhattan Clam Chowder recipe.
Chicken Tortilla Soup
In our opinion, the best part of this savory, comforting soup is the crispy, ancho chile-dusted corn tortilla strips on top. Psst: They’re delicious on salads and as a crunchy snack, too!
Get the Chicken Tortilla Soup recipe.
Chicken Pot Pie Soup
Flaky puff pastry rounds adorn bowls of chicken-and-veggie-laden soup for all the cozy comfort of the namesake pie with way less work.
Get the Chicken Pot Pie Soup recipe.
Guinness Beef Stew
The Irish take on the classic stew uses Guinness beer to create complex flavor and its characteristically rich, dark color. One serving packs over 40 grams of protein — a true stick-to-your-ribs meal!
Get the Guinness Beef Stew recipe.
Greek Lemon Chicken Soup
This bright, bold soup is completely dairy-free: Eggs and lemon juice whisked with hot broth create an amazingly velvety texture without the need for cream. A bowl will warm you right up!
Get the Greek Lemon Chicken Soup recipe.
Matzo Ball Soup
We’d take fluffy, dumpling-like matzo balls over noodles any day of the week, especially when the chicken soup is this good! For the work ahead-ers out there, you can make the matzo balls and broth the day before, then simmer together to serve.
Get the Matzo Ball Soup recipe.
Pasta e Fagioli
Translated to “pasta and beans,” this one-pot Italian meal combines the best of both worlds. It’s also endlessly customizable: Switch up the pasta shape, throw in some greens or skip the Parm to make it vegan.
Get the Pasta e Fagioli recipe.
Quick White Bean and Sausage Stew
This easy soup has it all: Kielbasa and white beans for a duo of protein, spinach for veggies and ditalini for extra fuel (and fun!).
Chicken Soup with Spinach and Lemon
This light, lemony soup gets a boost of cheesy depth from the Parm rind that’s simmered with the liquid. Another reason to save your rinds!
Chickpea and Kale Soup
Lemon zest, red pepper flakes and crushed fennel seeds add oomph to this simple vegetarian soup that always hits the spot. Beans and greens, FTW!
Get the Chickpea and Kale Soup recipe.
Instant Pot Pho with Chicken
Traditional Vietnamese noodle soup can take hours to make on the stovetop. This pressure cooker version speeds up the process while providing aromatic, deeply satisfying flavor in each spoonful.
Get the Instant Pot Pho With Chicken recipe.
RELATED: The Best Instant Pots of 2024
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition and Fitness Lab, where she oversees all nutrition and fitness-related content, testing and evaluation. She holds a master’s degree in clinical nutrition from New York University, as well as advanced certifications as a Women's Fitness Specialist and a Behavior Change Specialist. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
40 Amazing Fall Soup Recipes to Try Now
Here's Exactly How to Freeze Soup
Gingery Spring Soup
Manhattan Clam Chowder
