When the weather starts to turn cold, there’s nothing that I love more than warm, comforting soups and stews. Unfortunately, it seems like they don’t fill me up like other foods. Or at least that was the case until I discovered high protein soups. Like me, there are a ton of people out there who love soups and stews, especially in the fall and winter months. However, I’m sure some of them have the same complaint: Some soups just aren’t filling. You eat them, and then in an hour or so, you’re hungry again! Of course, that’s no fun. That’s why finding several high-protein soups I can eat and feel satisfied makes me so happy! And I hope by sharing this list of my favorites with you, that you can be happy (and full), too!
1. Rotisserie Chicken Noodle Soup
Chicken noodle soup is a classic, and there’s nothing more comforting or heartwarming than coming home to the smell of it simmering on the stove. Thanks to the chicken broth, shredded rotisserie chicken, egg noodles, and other ingredients, this particular chicken noodle soup has a whopping 21 grams of protein per serving! That makes it a tasty, comforting, and incredibly filling meal.
2. Lasagna Soup
If you’re craving lasagna but don’t want to put in all that work to make it, prepare this lasagna soup instead. It’s just as flavorful and filling and has all your favorite lasagna ingredients. Fortunately, it takes only 15 minutes to prepare and another 35 to cook. And it has 39 grams of protein per serving!
3. Black Bean and Lentil Soup
For all my vegetarian friends out there, don’t despair! ‘High protein’ doesn’t automatically mean ‘packed with meat.’ This black bean and lentil soup is proof of that. All you’ll need to make this tasty and aromatic dish is olive oil, garlic, onions, carrots, diced tomatoes, dried lentils, black beans, chili powder, cumin, vegetable broth, salt, and pepper. You won’t find a single iota of meat in this hearty soup, but it’s just as filling as the other options on the list.
4. Leftover Turkey Wild Rice Soup
If you’re looking for something to do with your Thanksgiving leftovers, whip up this leftover turkey wild rice soup. It’s thick, chunky, and creamy and has 24 grams of protein per serving. It has plenty of veggies, wild rice, and tender, flavorful mushrooms. There’s a lot about it to love.
5. Chicken Tortilla Soup
Chicken tortilla soup is another chunky, filling soup that’s perfect if you’re looking for something with a bit of that south-of-the-border flair. You’ll pack it full of delicious goodies like garlic, onions, chicken broth, salsa, chicken breasts, two different cheeses, two different types of beans, corn, tortilla chips, and more. It’s spicy but not hot, and the tortilla strips add a delightful bit of crunch that not all soups have. Best of all, despite its lengthy ingredients list, it takes only 40 minutes to prepare and cook.
6. Protein-Packed Minestrone Soup
Sometimes, vegetable-based soups are wonderfully delicious but lacking in protein. That’s not the case with this minestrone recipe. The Explore Cuisine chickpea fusilli alone has 11 grams of protein and a ton of fiber per serving, and that’s just one of the soup’s 15 ingredients! Additionally, this minestrone is also packed with flavor thanks to the garlic pesto, onions, and all the other fresh veggies and beans.
7. Taco Soup
Taco soup is the ultimate hearty, comforting soup, at least around my house. My grandma was a bit of a “down-home cooking” traditionalist. She didn’t enjoy lots of ethnic foods. But taco soup was always the exception. She’d make it at least once a week in the winter months, and I guess I just fell into the same routine. No one minds, though. With all that juicy, succulent beef (chicken or pork work, too), various beans, sweet corn, spicy tomatoes, chiles, and more, this soup is a real crowd-pleaser.
8. Chicken and Orzo Soup
This creamy, chunky soup may not be as popular as chicken noodle soup, but it should be. It’s every bit as delicious and just as filling – maybe even more so! It has a rich, flavorful broth that’s garlicky, herby, and entirely yummy, and the chunks of chicken and tender veggies are a true delight.
9. Matzo Ball Soup
Unless you’re Jewish or simply fond of Jewish food, you may not be familiar with matzo ball soup, but now’s the time to remedy that because it’s awesome. The author of this recipe calls the soup “soul-warming,” and I think that description is just about perfect. It’s warm and somewhat thin, but the thick, doughy dumplings and chopped veggies make up for that and then some!
10. Brazilian Shrimp Soup
Alternately called Moqueca De Camarao, Brazilian shrimp soup is a staple of Brazilian cuisine. It features the bright zestiness of tomatoes and lemon juice and the creaminess of coconut milk. There is also rice, plenty of fresh veggies, herbs, and spices, and, of course, tender, juicy shrimp. It’s incredible.
11. Chili
I know the trend over the last few years has been to move away from fast food and do more at-home cooking (or at least sit-down restaurant meals). But I will never – let me repeat that: NEVER – stop loving Wendy’s chili. And this copycat recipe allows me to love it and do more at-home cooking, so that’s a win-win. This chili is beefy, beany, and perfectly seasoned. Add a bit of shredded cheese and some diced green onions to the top, and you’ll have a hearty chili that’s out of this world.
12. White Chicken Chili
If you prefer white chicken chili to red chili with beef, I have a recipe for that, too, and it’s not complicated at all. All you’ll need are skinless, boneless chicken breasts, great northern beans, white corn, chicken broth, cream of chicken soup, green chile peppers, taco seasoning, and a slow cooker. Let the cooker do its thing for 8 hours or so, then top the chili with sour cream and cheese to suit your tastes. It’s warm, spectacular, and undeniably filling.
13. Slow Cooker Sausage and White Bean Soup
With four pre-cooked sausages and two cans of white beans, you already know this soup has plenty of protein to keep you full all night long. It’s also delectable and convenient because you can leave it in the slow cooker and not worry about it for the next 6 or 7 hours. Those are the kind of meals I like to cook.
14. Indian Mulligatawny Soup
When you think of Indian food, you probably imagine chicken tikka masala, naan, or fish curry. This Indian Mulligatawny soup might not spring immediately to mind, but try it once, and it will. It’s thick and spicy and absolutely overflowing with things that are good for you, including onions, jalapenos, apples, lentils, vegetable broth, ginger root, and so many other herbs and spices. Additionally, it’s vegetarian-friendly (easily made vegan-friendly by substituting oil for butter) and takes less than an hour to cook.
15. Pot Roast Soup
If you’ve ever had a pot roast, and I’m sure you have, you know how hearty and protein-packed they are. Pot roast soup is similarly thick and filling. It takes everything you love about pot roast – the beef, beef broth, onions, celery, carrots, red wine, herbs, and more – and turns it into a chunky, flavorful soup. If you like soup that gives you large chunks of tender meat in every bite, this is the one you want.
16. Black Bean Soup
This soup may not have much more in it than black beans, onions, and herbs, but even so, it’s full of protein. It also has an amazing taste. If you’ve ever enjoyed black bean soup from Chipotle, this recipe is a nearly spot-on copycat that you’ll also love.
17. New England Fish Chowder
If you enjoy fish chowder but don’t like all the in-your-face fishy flavor that it usually has, try this recipe instead. You’ll taste the fish, of course, but the flavor is light and delicate, not too loud. You’ll also fill the chowder with chunky, tender potatoes and fresh fish, so it isn’t solely a sipping soup. There’s substance to it, as well.
18. Lobster Bisque
Lobster bisque is thick, incredibly creamy, and unbelievably buttery. It’s superb, and that’s even without the big chunks of tender lobster meat, which makes it even better. It’s also effortless to make, requiring only 20 minutes from start to finish and mostly pantry staples for ingredients (aside from the lobster).
19. Chicken Fajita Soup
If you prefer soups that are colorful, flavorful, and have a lot going on inside the bowl, you’ll appreciate this recipe for chicken fajita soup. It takes 45 minutes to make and is enough to feed the whole family. You’ll prepare it with rice, cilantro, onions, garlic, diced tomatoes, chili powder (and ancho chili powder), cumin, paprika, oregano, shredded chicken, black beans, and more. It’s spicy and features a phenomenal Tex-Mex flavor that’s hard to beat.
20. Beef Stew
This beef stew is so chunky, filling, and protein-packed that it almost shouldn’t be considered a stew. When there is this much meat and potatoes in something, it’s a solid dish, not a liquid one. Still, if you like beef so tender that it melts in your mouth and herb potatoes, carrots, and celery, this is one stew you won’t want to pass up.
21. Stuffed Pepper Soup
This soup is for anyone who can’t get enough stuffed bell peppers. That’s basically what this soup is, only in soup form. It’s spicy, beefy, and cheesy, and each bite tastes better than the last.
22. Clam Chowder
This New England clam chowder recipe is the stuff – creamy and buttery with whole baby clams in the soup and crunchy bacon and chopped onions on top. It perfectly combines the rich umami flavor of seafood with the saltiness of bacon, and that’s one combination that we should explore more often.
23. Cheeseburger Soup
The name ‘cheeseburger soup’ makes me think of a thick, rich soup full of ground beef and cheese, but that’s not what this soup is. On the contrary, it’s actually pretty light, although it still contains a ton of protein, thanks to the half-pound of lean ground turkey you’ll add to it. There’s also butter, onions, carrots, celery, garlic, flour, salt, pepper, chicken broth, potatoes, cauliflower, sharp cheddar, and scallions. It’s more like a super cheesy vegetable soup (with turkey) than what I imagined cheeseburger soup would be, but it’s delicious all the same.
24. 15 Bean Soup
Anything with 15 beans in it will be protein-rich, and this soup really does include 15 different beans. There are black beans, small red beans, kidney beans, white kidney beans, navy beans, great northern beans, large and baby lima beans, pintos, and more! There are also ham hocks, onions, celery, and plenty of other flavorful ingredients for a delicious, dense soup that won’t leave you feeling hungry after eating it.
25. Beef Barley Soup
Plenty of tender veggies, plump barley, and succulent beef: What more could you ask for in a filling, perfect-for-winter soup? It’s delicious, and it deserves a spot on any true soup lover’s list. Click on a star to rate it!
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