15 Healthy High Protein Soups Recipes You’ll Love

Looking for healthy meals that keep you full without the extra calories?

These 15 high protein low calorie soup recipes are perfect for weight management, fitness goals, or simply nourishing your body.

Each bowl is packed with lean protein—from chicken, lentils, tofu, or beans—while staying light and satisfying.

Whether you prefer creamy, spicy, or broth-based soups, these recipes will help you stay energized and satisfied all day long.

Warm, wholesome, and guilt-free—these soups make eating clean delicious!

15 Healthy High Protein Soups Recipes You’ll Love

Soups don’t have to be boring or heavy to be satisfying.

These 15 high protein low calorie soup recipes prove that flavor and nutrition can go hand in hand.

Each recipe offers the perfect balance of taste, texture, and nourishment to keep you feeling your best.

Whether you’re meal-prepping, cutting calories, or just craving comfort food, these soups are a smart, simple choice.

Stay cozy, stay healthy, and enjoy every spoonful of these protein-packed creations!

Chicken and Vegetable Protein Soup

This chicken and vegetable protein soup is hearty, nutritious, and low in calories.

It combines lean chicken breast with a variety of fresh vegetables in a flavorful broth.

Perfect for a healthy lunch or dinner packed with protein and fiber.

Every spoonful delivers tender chicken with crisp vegetables in a light, savory broth.

Ingredients:

• 1 lb chicken breast, diced.
• 6 cups low-sodium chicken broth.
• 1 cup carrots, diced.
• 1 cup celery, diced.
• 1 cup zucchini, diced.
• 1 cup broccoli florets.
• 2 cloves garlic, minced.
• 1 tsp thyme.
• 1 tbsp olive oil.
• Salt and pepper to taste.

Instructions:

• Heat olive oil in a large pot and sauté garlic for 1–2 minutes.
• Add chicken and cook until slightly browned.
• Pour in chicken broth and bring to a boil.
• Add all vegetables and thyme, reduce heat to simmer.
• Cook for 15–20 minutes until vegetables are tender.
• Season with salt and pepper.
• Serve hot, garnished with fresh parsley if desired.

This chicken and vegetable protein soup is light, filling, and flavorful.

It’s perfect for a low-calorie, high-protein meal.

Every bite combines tender chicken with fresh vegetables.

A healthy, satisfying homemade soup.

Lentil and Spinach Protein Soup

This lentil and spinach soup is high in protein, fiber, and low in calories.

It combines protein-rich lentils with fresh spinach and aromatic vegetables in a savory broth.

Perfect for vegetarians or anyone seeking a nutritious, hearty soup.

Each spoonful delivers tender lentils with flavorful, leafy greens.

Ingredients:

• 1 cup dried green or brown lentils.
• 6 cups vegetable broth.
• 1 cup onion, diced.
• 2 cloves garlic, minced.
• 2 cups spinach leaves, chopped.
• 1 cup carrots, diced.
• 1 tsp cumin.
• 1 tsp smoked paprika.
• 1 tbsp olive oil.
• Salt and pepper to taste.

Instructions:

• Heat olive oil in a pot and sauté onion and garlic until soft.
• Add carrots, cumin, smoked paprika, and lentils.
• Pour in vegetable broth and bring to a boil.
• Reduce heat and simmer for 25–30 minutes until lentils are tender.
• Stir in spinach and cook for 2–3 minutes until wilted.
• Season with salt and pepper.
• Serve hot.

This lentil and spinach soup is protein-packed, flavorful, and low in calories.

It’s perfect for a healthy vegetarian meal.

Every bite delivers tender lentils with fresh, leafy greens.

A hearty, nourishing soup.

Turkey and Kale Soup

This turkey and kale soup is lean, high-protein, and low in calories.

It combines ground turkey with hearty kale, garlic, and carrots in a savory broth.

Perfect for a wholesome lunch or dinner that is both filling and healthy.

Each spoonful delivers lean protein with nutrient-rich greens in a flavorful broth.

Ingredients:

• 1 lb ground turkey.
• 6 cups low-sodium chicken broth.
• 1 cup carrots, diced.
• 2 cups kale, chopped.
• 1 cup celery, diced.
• 1 cup onion, diced.
• 2 cloves garlic, minced.
• 1 tsp thyme.
• 1 tbsp olive oil.
• Salt and pepper to taste.

Instructions:

• Heat olive oil in a pot and sauté onion, garlic, and celery until soft.
• Add ground turkey and cook until browned.
• Pour in chicken broth and bring to a boil.
• Add carrots, kale, and thyme, reduce to simmer.
• Cook for 15–20 minutes until vegetables are tender.
• Season with salt and pepper.
• Serve hot.

This turkey and kale soup is filling, nutritious, and low in calories.

It’s perfect for a healthy high-protein meal.

Every bite combines lean turkey with nutrient-rich kale and vegetables.

A satisfying homemade soup.

White Bean and Chicken Soup

This white bean and chicken soup is high in protein, fiber, and low in calories.

It combines shredded chicken with protein-rich white beans, carrots, and celery in a savory broth.

Perfect for a hearty yet healthy homemade soup.

Each spoonful delivers tender chicken, creamy beans, and flavorful vegetables.

Ingredients:

• 1 lb chicken breast, cooked and shredded.
• 6 cups low-sodium chicken broth.
• 1 cup white beans, cooked or canned.
• 1 cup carrots, diced.
• 1 cup celery, diced.
• 1 cup onion, diced.
• 2 cloves garlic, minced.
• 1 tsp rosemary.
• 1 tbsp olive oil.
• Salt and pepper to taste.

Instructions:

• Heat olive oil in a pot and sauté onion, garlic, carrots, and celery until soft.
• Add chicken, white beans, and rosemary.
• Pour in chicken broth and bring to a boil.
• Reduce heat and simmer for 15 minutes.
• Season with salt and pepper.
• Serve hot.

This white bean and chicken soup is hearty, protein-packed, and low in calories.

It’s perfect for a healthy and satisfying homemade meal.

Every bite combines tender chicken, creamy beans, and fresh vegetables.

A nutritious and comforting soup.

Shrimp and Broccoli Protein Soup

This shrimp and broccoli soup is light, high-protein, and low in calories.

It combines tender shrimp with crisp broccoli, garlic, and a flavorful broth.

Perfect for a quick, nutritious, and satisfying seafood soup.

Each spoonful delivers protein-rich shrimp with fresh vegetables in a light, aromatic broth.

Ingredients:

• 1 lb shrimp, peeled and deveined.
• 6 cups low-sodium vegetable or chicken broth.
• 2 cups broccoli florets.
• 1 cup carrots, sliced.
• 1 cup onion, diced.
• 2 cloves garlic, minced.
• 1 tsp ginger, grated.
• 1 tbsp olive oil.
• Salt and pepper to taste.
• Lemon wedges for garnish.

Instructions:

• Heat olive oil in a pot and sauté onion, garlic, and ginger until aromatic.
• Add carrots and broccoli, cook for 3–5 minutes.
• Pour in broth and bring to a simmer.
• Add shrimp and cook for 3–4 minutes until opaque.
• Season with salt and pepper.
• Serve hot, garnished with lemon wedges.

This shrimp and broccoli soup is light, nutritious, and protein-rich.

It’s perfect for a low-calorie, satisfying meal.

Every bite combines tender shrimp with fresh, crisp vegetables.

A wholesome and flavorful homemade soup

Beef and Cabbage Protein Soup

This beef and cabbage protein soup is hearty, nutritious, and low in calories.

It combines lean beef chunks with cabbage, carrots, and onions in a savory broth.

Perfect for a filling, high-protein lunch or dinner.

Every spoonful delivers tender beef with crisp vegetables in a light, flavorful broth.

Ingredients:

• 1 lb lean beef stew meat, cubed.
• 6 cups beef or vegetable stock.
• 2 cups cabbage, shredded.
• 1 cup carrots, sliced.
• 1 cup celery, diced.
• 1 cup onion, diced.
• 2 cloves garlic, minced.
• 1 tsp thyme.
• 1 tbsp olive oil.
• Salt and pepper to taste.

Instructions:

• Heat olive oil in a large pot and sauté onion, garlic, and celery until soft.
• Add beef and brown on all sides.
• Pour in stock and bring to a boil.
• Add carrots, cabbage, and thyme.
• Reduce heat and simmer for 30–35 minutes until beef is tender.
• Season with salt and pepper.
• Serve hot.

This beef and cabbage protein soup is filling, flavorful, and low in calories.

It’s perfect for a nutritious, high-protein meal.

Every bite combines tender beef with crisp, wholesome vegetables.

A hearty, satisfying homemade soup.

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Tofu and Vegetable Protein Soup

This tofu and vegetable protein soup is light, high-protein, and low in calories.

It blends protein-rich tofu with colorful vegetables in a fragrant vegetable broth.

Perfect for a healthy vegetarian meal that is both satisfying and nourishing.

Each spoonful delivers tender tofu with fresh vegetables in a light, flavorful broth.

Ingredients:

• 1 block firm tofu, cubed.
• 6 cups vegetable broth.
• 1 cup carrots, sliced.
• 1 cup broccoli florets.
• 1 cup bell peppers, diced.
• 1 cup mushrooms, sliced.
• 2 cloves garlic, minced.
• 1 tsp ginger, grated.
• 1 tbsp soy sauce.
• 1 tsp sesame oil.
• Salt and pepper to taste.

Instructions:

• Heat sesame oil in a pot and sauté garlic and ginger until fragrant.
• Add carrots, broccoli, bell peppers, and mushrooms, cook 3–5 minutes.
• Pour in vegetable broth and bring to a simmer.
• Add tofu cubes and soy sauce, simmer for 5–7 minutes.
• Season with salt and pepper.
• Serve hot.

This tofu and vegetable protein soup is nutritious, light, and flavorful.

It’s perfect for a low-calorie, high-protein vegetarian meal.

Every bite delivers tender tofu with crisp vegetables.

A wholesome and satisfying soup.

Spicy Chicken Quinoa Soup

This spicy chicken quinoa soup is high in protein, low in calories, and satisfying.

It combines lean chicken breast, protein-packed quinoa, and vegetables in a lightly spiced broth.

Perfect for a warming, healthy meal.

Every spoonful offers tender chicken, hearty quinoa, and flavorful vegetables.

Ingredients:

• 1 lb chicken breast, diced.
• 6 cups low-sodium chicken broth.
• 1 cup quinoa, rinsed.
• 1 cup carrots, diced.
• 1 cup zucchini, diced.
• 1 cup onion, diced.
• 2 cloves garlic, minced.
• 1 tsp chili flakes.
• 1 tbsp olive oil.
• Salt and pepper to taste.

Instructions:

• Heat olive oil in a pot and sauté onion, garlic, and chili flakes until aromatic.
• Add chicken and cook until lightly browned.
• Pour in chicken broth and bring to a boil.
• Add quinoa, carrots, and zucchini, reduce heat to simmer.
• Cook 15–20 minutes until chicken is cooked and quinoa is tender.
• Season with salt and pepper.
• Serve hot.

This spicy chicken quinoa soup is hearty, protein-packed, and low in calories.

It’s perfect for a wholesome and filling meal.

Every bite delivers tender chicken, protein-rich quinoa, and vegetables.

A healthy, satisfying soup.

Turkey Chili Soup

This turkey chili soup is high-protein, low-calorie, and full of flavor.

It combines lean ground turkey with beans, tomatoes, and spices in a rich broth.

Perfect for a comforting, healthy dinner that won’t compromise nutrition.

Every spoonful delivers tender turkey with robust, flavorful chili notes.

Ingredients:

• 1 lb ground turkey.
• 1 cup kidney beans, cooked.
• 1 cup black beans, cooked.
• 4 cups low-sodium chicken or vegetable broth.
• 1 cup tomatoes, diced.
• 1 cup onion, diced.
• 2 cloves garlic, minced.
• 1 tsp cumin.
• 1 tsp chili powder.
• 1 tbsp olive oil.
• Salt and pepper to taste.

Instructions:

• Heat olive oil in a pot and sauté onion and garlic until soft.
• Add ground turkey and cook until browned.
• Add tomatoes, beans, cumin, chili powder, and broth.
• Bring to a boil, then reduce heat and simmer for 20–25 minutes.
• Season with salt and pepper.
• Serve hot, optionally garnished with fresh cilantro.

This turkey chili soup is hearty, flavorful, and high in protein.

It’s perfect for a healthy, low-calorie dinner.

Every bite combines tender turkey with beans and savory spices.

A warming and satisfying homemade soup.

Salmon and Asparagus Protein Soup

This salmon and asparagus protein soup is light, nutritious, and low in calories.

It combines protein-rich salmon with tender asparagus and aromatic vegetables in a clear broth.

Perfect for a healthy, satisfying seafood meal.

Every spoonful delivers flaky salmon with crisp asparagus in a flavorful broth.

Ingredients:

• 1 lb salmon fillet, cut into chunks.
• 6 cups low-sodium vegetable or fish broth.
• 2 cups asparagus, cut into 2-inch pieces.
• 1 cup carrots, sliced.
• 1 cup onion, diced.
• 2 cloves garlic, minced.
• 1 tsp dill.
• 1 tbsp olive oil.
• Salt and pepper to taste.
• Lemon wedges for garnish.

Instructions:

• Heat olive oil in a pot and sauté onion and garlic until soft.
• Add carrots and asparagus, cook 3–4 minutes.
• Pour in broth and bring to a simmer.
• Add salmon and cook until opaque, 5–6 minutes.
• Stir in dill and season with salt and pepper.
• Serve hot with lemon wedges.

This salmon and asparagus protein soup is light, flavorful, and high in protein.

It’s perfect for a healthy, low-calorie seafood meal.

Every bite combines tender salmon with crisp, nutritious vegetables.

A refreshing and satisfying homemade soup.

Chickpea and Spinach Protein Soup

This chickpea and spinach protein soup is hearty, nutritious, and low in calories.

It combines protein-rich chickpeas with fresh spinach and aromatic vegetables in a light broth.

Perfect for a vegetarian-friendly, filling, and healthy meal.

Each spoonful delivers tender chickpeas with vibrant leafy greens in a flavorful broth.

Ingredients:

• 1 cup cooked chickpeas.
• 6 cups vegetable broth.
• 2 cups spinach, chopped.
• 1 cup carrots, diced.
• 1 cup celery, diced.
• 1 cup onion, diced.
• 2 cloves garlic, minced.
• 1 tsp cumin.
• 1 tbsp olive oil.
• Salt and pepper to taste.

Instructions:

• Heat olive oil in a pot and sauté onion, garlic, carrots, and celery until tender.
• Add chickpeas and cumin, cook for 2–3 minutes.
• Pour in vegetable broth and bring to a simmer.
• Add spinach and cook until wilted, 2–3 minutes.
• Season with salt and pepper.
• Serve hot.

This chickpea and spinach protein soup is light, filling, and protein-rich.

It’s perfect for a nutritious, low-calorie vegetarian meal.

Every bite delivers tender chickpeas with fresh greens.

A wholesome and satisfying homemade soup.

Shrimp and Zucchini Protein Soup

This shrimp and zucchini protein soup is light, flavorful, and low in calories.

It combines protein-rich shrimp with tender zucchini and aromatic vegetables in a clear broth.

Perfect for a quick and healthy seafood meal.

Each spoonful delivers tender shrimp with crisp, fresh vegetables.

Ingredients:

• 1 lb shrimp, peeled and deveined.
• 6 cups low-sodium chicken or vegetable broth.
• 2 cups zucchini, diced.
• 1 cup carrots, sliced.
• 1 cup onion, diced.
• 2 cloves garlic, minced.
• 1 tsp thyme.
• 1 tbsp olive oil.
• Salt and pepper to taste.
• Lemon wedges for garnish.

Instructions:

• Heat olive oil in a pot and sauté onion, garlic, and carrots until tender.
• Add zucchini and cook for 2–3 minutes.
• Pour in broth and bring to a simmer.
• Add shrimp and cook until opaque, 3–4 minutes.
• Season with thyme, salt, and pepper.
• Serve hot with lemon wedges.

This shrimp and zucchini protein soup is light, healthy, and satisfying.

It’s perfect for a low-calorie, high-protein seafood meal.

Every bite combines tender shrimp with fresh, crisp vegetables.

A flavorful, nourishing homemade soup.

Egg Drop Protein Soup

This egg drop protein soup is light, high in protein, and low in calories.

It combines whisked eggs with a savory vegetable broth for a quick, healthy meal.

Perfect for a warm, comforting, and protein-rich snack or lunch.

Every spoonful delivers silky eggs with flavorful broth and tender vegetables.

Ingredients:

• 4 cups chicken or vegetable broth.
• 2 large eggs, whisked.
• 1 cup spinach, chopped.
• 1/2 cup carrots, julienned.
• 1/2 cup peas.
• 1 tsp soy sauce.
• 1 tsp sesame oil.
• Salt and pepper to taste.
• 2 green onions, sliced.

Instructions:

• Bring broth to a gentle boil in a pot.
• Add carrots, peas, and spinach, cook for 2–3 minutes.
• Slowly drizzle in whisked eggs while stirring gently to create ribbons.
• Stir in soy sauce and sesame oil.
• Season with salt and pepper.
• Garnish with green onions and serve hot.

This egg drop protein soup is light, quick, and satisfying.

It’s perfect for a low-calorie, high-protein meal.

Every bite delivers silky eggs with a flavorful, aromatic broth.

A nourishing and comforting homemade soup.

Turkey and Kale Quinoa Soup

This turkey and kale quinoa soup is high in protein, low in calories, and hearty.

It combines lean ground turkey with quinoa, kale, and vegetables in a flavorful broth.

Perfect for a filling, healthy lunch or dinner.

Each spoonful delivers tender turkey, protein-rich quinoa, and nutrient-packed vegetables.

Ingredients:

• 1 lb ground turkey.
• 1 cup quinoa, rinsed.
• 6 cups low-sodium chicken broth.
• 2 cups kale, chopped.
• 1 cup carrots, diced.
• 1 cup celery, diced.
• 1 cup onion, diced.
• 2 cloves garlic, minced.
• 1 tbsp olive oil.
• Salt and pepper to taste.

Instructions:

• Heat olive oil in a pot and sauté onion, garlic, celery, and carrots until tender.
• Add ground turkey and cook until browned.
• Pour in broth and bring to a boil.
• Stir in quinoa and kale, reduce heat to simmer.
• Cook for 15–20 minutes until turkey is cooked and quinoa is tender.
• Season with salt and pepper.
• Serve hot.

This turkey and kale quinoa soup is hearty, protein-packed, and low in calories.

It’s perfect for a wholesome, healthy meal.

Every bite combines tender turkey with quinoa and fresh vegetables.

A nutritious and satisfying homemade soup.

White Fish and Vegetable Protein Soup

This white fish and vegetable protein soup is light, high in protein, and low in calories.

It combines lean white fish with a variety of vegetables in a delicate, flavorful broth.

Perfect for a healthy, filling seafood meal.

Each spoonful delivers tender fish with crisp, fresh vegetables and aromatic broth.

Ingredients:

• 1 lb white fish (cod, tilapia), cubed.
• 6 cups low-sodium fish or vegetable broth.
• 1 cup carrots, diced.
• 1 cup zucchini, diced.
• 1 cup celery, diced.
• 1 cup onion, diced.
• 2 cloves garlic, minced.
• 1 tsp dill.
• 1 tbsp olive oil.
• Salt and pepper to taste.
• Lemon wedges for garnish.

Instructions:

• Heat olive oil in a pot and sauté onion, garlic, and celery until tender.
• Add carrots and zucchini, cook 2–3 minutes.
• Pour in broth and bring to a simmer.
• Add fish and cook until opaque, 5–6 minutes.
• Stir in dill and season with salt and pepper.
• Serve hot with lemon wedges.

This white fish and vegetable protein soup is light, nutritious, and high in protein.

It’s perfect for a low-calorie, healthy seafood meal.

Every bite combines tender fish with fresh, crisp vegetables.

A refreshing and satisfying homemade soup.