The short answer: the easiest high-protein soups are built on lentils, split peas, beans, chicken, turkey, fish, tofu or eggs, with low-sodium broth in place of water and a spoonful of Greek yogurt or cottage cheese on top. The 10 soups below each carry 22 to 40 grams of protein per serving, and seven of them freeze well.
Each recipe lists protein and fiber per serving, calculated from USDA FoodData Central values for the exact amounts shown. Nutrition is an estimate from USDA data and varies with brands.
What are the best high-protein lentil and bean soups?
Dry lentils and split peas are the quiet stars here. A pound of split peas gives a pot of six bowls about 17 grams of protein each before you add anything else, and they’re among the cheapest protein foods you can buy.
1. Red lentil soup with yogurt
Serves 6 · 25g protein · 10g fiber per serving
You need: 2 cups (384g) dry red lentils, rinsed; 1 onion (150g), 1 carrot (122g) and 1 celery rib (80g), diced; 3 garlic cloves; 2 tsp cumin; 1 can (14.5 oz, 411g) diced tomatoes; 6 cups (1.44 L) low-sodium chicken broth; 2 tbsp olive oil; 2 tbsp lemon juice; 1 cup (227g) plain nonfat Greek yogurt to serve.
Soften the onion, carrot and celery in the oil for about 8 minutes, then stir in the garlic and cumin for a minute. Add the lentils, tomatoes and broth and simmer for 20 to 25 minutes, until the lentils fall apart. Blend half the pot for a creamy texture and stir in the lemon juice. Top each bowl with a big spoonful of yogurt and black pepper. In a slow cooker, cook everything but the lemon and yogurt on low for about 6 hours.
Vegetable broth makes it vegetarian, with a little less protein: the chicken broth adds about 5 grams per serving here.
2. Split pea soup with ham
Serves 6 · 30g protein · 19g fiber per serving
You need: 1 lb (454g) dry green split peas, rinsed; 8 oz (227g) diced cooked ham; 1 onion (150g); 2 large carrots (244g); 2 celery ribs (120g); 2 garlic cloves; 7 cups (1.68 L) low-sodium chicken broth; 1 tbsp olive oil; 1 bay leaf and a pinch of thyme.
Soften the vegetables in the oil, then add the split peas, broth, bay leaf and thyme. Simmer partly covered for 60 to 90 minutes, stirring now and then so the peas don’t stick, until they break down into a thick soup. Stir in the ham for the last 10 minutes. It also suits a slow cooker: about 8 hours on low. Ham is salty, so taste before salting.
3. Black bean soup
Serves 4 · 28g protein · 17g fiber per serving
You need: 3 cans (15 oz each) black beans, drained and rinsed (about 720g); 1 onion (150g); 1 red bell pepper (150g); 3 garlic cloves; 2 tsp cumin; 4 cups (960ml) low-sodium chicken broth; 1 tbsp olive oil; 1 tbsp lime or lemon juice; 1 cup (227g) plain nonfat Greek yogurt to serve.
Cook the onion and pepper in the oil until soft, then add the garlic and cumin. Add the beans and broth and simmer for 15 minutes. Blend about two-thirds of the soup and stir it back in, so it’s creamy with whole beans left. Finish with the citrus and top each bowl with yogurt, which stands in for sour cream.
4. Chickpea and lentil soup
Serves 6 · 23g protein · 12g fiber per serving
You need: 2 cans (15 oz each) chickpeas, drained and rinsed (480g); 1 cup (192g) dry brown or green lentils; 1 onion (150g), 1 carrot (122g) and 1 celery rib (80g), diced; 3 garlic cloves; 1 can (14.5 oz, 411g) diced tomatoes; 6 cups (1.44 L) low-sodium chicken broth; 5 oz (140g) baby spinach; 1 tbsp olive oil; 2 tbsp lemon juice; 1/2 cup (50g) grated Parmesan; cumin, paprika and a pinch of cinnamon.
Soften the vegetables in the oil, then add the garlic and spices. Add the lentils, tomatoes and broth and simmer for 25 to 30 minutes, until the lentils are tender. Stir in the chickpeas and spinach for the last 5 minutes. Finish with lemon and scatter the Parmesan over each bowl.
5. Creamy tomato soup with cottage cheese
Serves 4 · 22g protein · 8g fiber per serving
You need: 1 can (28 oz, 794g) whole or diced tomatoes; 1 can (15 oz) white beans, drained and rinsed (250g); 2 cups (452g) 2% cottage cheese; 1 small onion (110g); 3 garlic cloves; 2 cups (480ml) low-sodium chicken broth; 1 tbsp olive oil; fresh basil.
Soften the onion in the oil, add the garlic, then the tomatoes, beans and broth. Simmer for 15 minutes and let it cool for a few minutes. Blend with the cottage cheese until silky; an immersion blender is easiest. Warm it gently and serve with basil. The cottage cheese supplies more than half the protein.
Which high-protein soups use chicken, turkey, fish or beef?
Lean meat and fish push a bowl past 30 grams with little effort. These five also make easy healthy dinners.
6. Chicken and white bean soup
Serves 6 · 40g protein · 8g fiber per serving
You need: 1 1/2 lb (680g) boneless, skinless chicken breast; 2 cans (15 oz each) white beans, drained and rinsed (about 500g); 1 onion (150g); 2 large carrots (244g); 2 celery ribs (120g); 3 garlic cloves; 1 small bunch kale, stemmed and chopped (130g); 6 cups (1.44 L) low-sodium chicken broth; 1 tbsp olive oil; 1 tbsp lemon juice; rosemary or thyme.
Soften the vegetables and garlic in the oil, then add the herbs, broth and whole chicken breasts. Simmer covered for 15 to 20 minutes, until the thickest part reaches 165°F on a food thermometer. Lift out the chicken, shred it, and return it with the beans and kale for 5 more minutes. Finish with lemon. For a slow cooker, cook the thawed chicken with the broth and vegetables on low until it reaches 165°F, then add the beans and kale.
7. Turkey and bean chili
Serves 6 · 31g protein · 9g fiber per serving
You need: 1 1/2 lb (680g) 93% lean ground turkey; 2 cans (15 oz each) kidney beans, drained and rinsed (480g); 1 can (28 oz, 794g) crushed or diced tomatoes; 2 tbsp (33g) tomato paste; 1 onion (150g); 1 red bell pepper (150g); 3 garlic cloves; 2 cups (480ml) low-sodium chicken broth; 1 tbsp olive oil; 2 tbsp chili powder and 2 tsp cumin.
Brown the turkey in the oil, breaking it up, until it reaches 165°F and no pink remains. Add the onion and pepper and cook until soft, then stir in the garlic, spices and tomato paste. Add the tomatoes, beans and broth and simmer uncovered for 30 minutes. It’s a classic crockpot chili too: brown the turkey first, then cook everything on low for 6 to 8 hours.
8. Salmon chowder made with milk
Serves 6 · 31g protein · 3g fiber per serving
You need: 1 1/2 lb (680g) skinless salmon fillet, cut into chunks; 1 lb (454g) potatoes, diced; 1 onion (150g); 2 celery ribs (120g); 1 cup (160g) frozen corn; 1 tbsp (14g) butter; 1/4 cup (31g) flour; 2 cups (480ml) low-sodium chicken broth; 3 cups (732ml) 2% milk; fresh dill.
Cook the onion and celery in the butter until soft, then stir in the flour for a minute. Whisk in the broth, then the milk, and add the potatoes. Keep it at a gentle simmer for about 15 minutes, until the potatoes are tender. Add the salmon and corn and simmer for 5 minutes, until the fish is opaque and flakes with a fork, or reaches 145°F.
9. Egg drop soup with tofu
Serves 4 · 33g protein · 4g fiber per serving
You need: 6 cups (1.44 L) low-sodium chicken broth; 14 oz (397g) firm tofu, cubed; 4 large eggs, beaten; 1 cup (145g) frozen peas; 3 scallions (30g), sliced; 1 tsp grated ginger; 2 tbsp (16g) cornstarch mixed with 3 tbsp cold water; low-sodium soy sauce and a few drops of sesame oil.
Simmer the broth with the ginger for 5 minutes, then add the tofu and peas for 3 minutes. Stir in the cornstarch mixture until the broth thickens slightly. Stir the pot in a slow circle and drizzle in the eggs, letting them cook into ribbons until firm. Season with soy sauce and sesame oil and top with scallions.
10. Beef and barley soup
Serves 6 · 32g protein · 6g fiber per serving
You need: 1 1/2 lb (680g) lean beef chuck, trimmed and cubed; 3/4 cup (150g) pearl barley; 8 oz (227g) mushrooms, sliced; 1 onion (150g); 2 large carrots (244g); 2 celery ribs (120g); 3 garlic cloves; 2 tbsp (33g) tomato paste; 7 cups (1.68 L) beef broth; 1 tbsp olive oil; thyme and a bay leaf.
Brown the beef in the oil in batches and set it aside. Cook the mushrooms and vegetables in the same pot, then stir in the garlic and tomato paste. Return the beef, add the broth and herbs, and simmer covered for 1 hour. Add the barley and simmer 40 to 45 minutes more, until the beef is tender. In a slow cooker, brown the beef first, then cook everything on low for about 8 hours. Barley keeps soaking up liquid, so add a splash of broth when you reheat it.
Which high-protein soups freeze well?
Here are all 10 per serving. Any of them covers the protein side of a meal, as our guide to how much protein per meal explains.
| Soup | Protein | Fiber | Freezes well? |
|---|---|---|---|
| Red lentil soup with yogurt | 25g | 10g | Yes, add yogurt when serving |
| Split pea soup with ham | 30g | 19g | Yes |
| Black bean soup | 28g | 17g | Yes, add yogurt when serving |
| Chickpea and lentil soup | 23g | 12g | Yes |
| Creamy tomato soup with cottage cheese | 22g | 8g | Base only, blend in cottage cheese after thawing |
| Chicken and white bean soup | 40g | 8g | Yes |
| Turkey and bean chili | 31g | 9g | Yes |
| Salmon chowder made with milk | 31g | 3g | No |
| Egg drop soup with tofu | 33g | 4g | No |
| Beef and barley soup | 32g | 6g | Yes |
The "No" answers come from Clemson Cooperative Extension’s freezing guide, which lists potatoes, flour-thickened gravies, cheese and hard-cooked egg whites among foods that don’t freeze well. The bean, lentil and split pea soups lead on fiber; for more ways to add it, see our list of high-fiber foods.
How do you add protein to soup?
Add one or two of these to any soup, including canned. Numbers are what each amount adds, from USDA data.
| Add this | Protein | Best in |
|---|---|---|
| 3 oz raw chicken breast, simmered and shredded | 19g | Brothy and vegetable soups |
| 3 oz firm tofu, cubed | 15g | Miso, egg drop, noodle soups |
| 1/2 cup 2% cottage cheese, blended | 12g | Tomato, squash, cauliflower soups |
| 1/2 cup plain nonfat Greek yogurt | 12g | Bean, lentil and chili, as a topping |
| 1/4 cup dry red lentils | 12g | Any soup that simmers 20 minutes or more |
| 1/2 cup white beans | 9g | Vegetable, tomato and chicken soups |
| 1 cup 2% milk in place of water | 8g | Chowders and creamy soups |
| 1/4 cup grated Parmesan | 7g | Minestrone, bean and lentil soups |
| 1 large egg, stirred in | 6g | Brothy soups |
| 1 cup low-sodium chicken broth in place of water | 5g | Any soup |
Blend cottage cheese or Greek yogurt in at the end, off the heat, so it stays smooth. Red lentils cook down in about 20 minutes and thicken the soup as they go.
Can you make these soups in a crockpot?
Six of them work well in a slow cooker: the red lentil, split pea, chicken and white bean, turkey chili, chickpea and lentil, and beef and barley soups. Texas A&M AgriLife Extension says to always thaw meat or poultry before it goes in, because frozen meat takes too long to reach a safe temperature.
Canned kidney beans are safe in a slow cooker because they’re already cooked. Dry kidney beans are a different story: University of Illinois Extension explains that undercooked kidney beans contain a natural toxin, and a slow cooker doesn’t get hot enough to destroy it. Soak dry kidney beans for at least 5 hours, drain them and boil them briskly in fresh water for 30 minutes first. For more set-and-forget meals, see our high-protein slow cooker recipes and one-pot meals.
How long does soup last in the fridge?
Homemade soup keeps 3 to 4 days in the fridge and 2 to 3 months in the freezer for best quality, according to FDA’s storage chart. Frozen soup stays safe at 0°F, but quality fades over time. To keep a big batch safe:
Refrigerate within 2 hours of cooking, or 1 hour if it’s above 90°F.
Cool it fast in shallow containers. FDA advises dividing large amounts into shallow containers so they chill quickly. Clemson Extension adds that setting the pot in a sink of ice water and stirring speeds things up.
Freeze in portions. Leave headspace at the top of each container, since soup expands as it freezes, and label it with the date.
Reheat to 165°F. FDA’s guidance is to bring soups to a boil when reheating, and to reach 165°F for leftovers.
A Sunday pot of soup is an easy start to meal prep: four lunches in the fridge and a few portions in the freezer for busy nights.
How do you fit soup into a high-protein week?
Rotate two or three of these through the winter. Lentil and bean soups also fit an anti-inflammatory diet built around plants and fish. A few frozen portions also free up time in busy holiday weeks for baking healthy Christmas treats, and soup is a good partner for leftover Thanksgiving sides.
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Quick questions
Is lentil soup high in protein?
Yes, it can be. The red lentil soup above has about 25 grams of protein per serving, based on USDA data. About 15 grams come from the lentils themselves, and the rest come from chicken broth and a topping of Greek yogurt. Made with water and no topping, lentil soup has noticeably less protein.
Is chicken broth high in protein?
Not very. One cup of low-sodium canned chicken broth has about 5 grams of protein, and canned beef broth about 3 grams, according to USDA data. That’s a useful boost when you use broth in place of water, but a soup needs beans, lentils, meat, fish, tofu, eggs or dairy to reach 20 grams or more.
How do you add protein to soup without meat?
Add lentils, beans, tofu, eggs or dairy. A quarter cup of dry red lentils adds about 12 grams of protein to the pot, half a cup of blended cottage cheese about 12 grams, and 3 ounces of firm tofu about 15 grams. Greek yogurt or grated Parmesan on top adds more to each bowl.
How long does soup last in the fridge?
Homemade soup lasts 3 to 4 days in the refrigerator, according to FDA’s storage chart. Refrigerate it within 2 hours of cooking, in shallow containers so it cools quickly. If you won’t finish it in time, freeze it, where it keeps its best quality for 2 to 3 months. Reheat soup to a boil before eating.
How long can soup sit out after cooking?
No more than 2 hours, or 1 hour if the room or outdoor temperature is above 90°F, according to FDA. After that, throw it out. To cool a big pot quickly, divide it into shallow containers or set the pot in ice water and stir, then put it in the fridge.
Can you freeze soup with potatoes in it?
You can, but the texture suffers. Clemson Cooperative Extension advises leaving potatoes out of stews you plan to freeze, and lists flour-thickened gravies among foods that don’t freeze well. For chowders, freeze the base without potatoes and add freshly cooked ones when you reheat, or simply make the chowder fresh.
This article is general information, not medical advice. If you follow a diet for kidney disease, high blood pressure, diabetes or a food allergy, ask your doctor or dietitian how these soups fit your plan. Nutrition is an estimate from USDA data and varies with brands.
Sources
- U.S. Food and Drug Administration. Safe Food Handling (content current as of March 5, 2024)
- U.S. Food and Drug Administration. Are You Storing Food Safely? (content current as of January 18, 2023)
- U.S. Food and Drug Administration. Refrigerator and Freezer Storage Chart (March 2018)
- Clemson Cooperative Extension, Home and Garden Information Center. Freezing Prepared Foods, HGIC 3065
- Texas A&M AgriLife Extension, Dinner Tonight. Slow Cooker Safety
- University of Illinois Extension. Kidney Beans and Slow Cookers (February 29, 2024)
- USDA Agricultural Research Service. FoodData Central, SR Legacy nutrient data