30 Best Soups With High Protein Content To Boost Those Gym Gains!

While many individuals seeking to build muscle or meet daily protein requirements overlook soups as a viable option, they’re actually missing out on a wealth of high-protein possibilities. To dispel this misconception, we’ve curated a list of 30 exceptional high-protein soups that showcase the versatility and nutritional value of these comforting dishes. Whether you follow a meat-based diet or prefer vegan or paleo options, our compilation caters to diverse tastes and preferences.

From hearty meat-based soups to innovative plant-based recipes, this comprehensive list will provide inspiration for incorporating protein-packed soups into your daily meal routine, ultimately supporting your fitness goals.

Greek Lemon, Chicken, And Rice Soup

In the heart of Greece, a warm bowl of hearty chicken soup is a comforting winter staple that brings families together. This beloved recipe, passed down through generations, combines tender chicken, fluffy rice, and a tangy egg-lemon sauce to create a nutritious meal that’s both rich in protein and remarkably low in calories. Each serving yields an impressive 414 calories and 35 grams of protein, making it a guilt-free pleasure for even the most discerning palates.

Chicken Noodle Soup

This delectable chicken broth-based soup is packed with nutrients from chicken breast, vegetables, and egg noodles. The rich flavors meld together to create a savory dish that’s perfect for garnishing with fresh parsley. At just 240 calories per serving and an impressive 30 grams of protein, you can indulge without guilt. Enjoy it twice in one day or even triple the servings after a great workout session at the gym.

Coconut Chicken Soup

For those who have a taste for Thai cuisine, Tom Kha Gai is undoubtedly a culinary delight. But even if you’re new to this dish, rest assured that this rich and creamy coconut chicken soup will quickly become a favorite in your repertoire.

With its impressive nutritional profile of 183 calories per 1 ½ cups and an impressive 21.

4 grams of protein, Tom Kha Gai is the perfect blend of tender chicken, savory mushrooms, aromatic curry, and velvety coconut milk – all balanced by the zesty tang of lime juice and a touch of spicy heat from the jalapenos.

The end result is a flavor profile that’s both sweet, sour, and spicy at once, making it an extremely hard-to-beat culinary experience. Whether you’re in the mood for something comforting or just looking to spice up your meal routine, Tom Kha Gai has got you covered.

Chipotle Chicken Black Bean Soup

Combining high-protein black beans with equally protein-rich chicken creates a powerhouse of nutrition in this hearty soup. The addition of carrots, tomatoes, avocado, spicy adobo sauce, lime juice, and a blend of herbs and spices yields a truly one-of-a-kind flavor profile.

While the inclusion of creamy avocado and leaner chicken thigh does bump up the calorie count to approximately 600 per serving, the trade-off is well worth it: this soup delivers an impressive 40 grams of protein with each delicious cup.

Beef Goulash Soup

When embarking on a bulking journey, incorporating nutrient-dense foods like beef goulash into your diet can be a game-changer. This hearty, traditional Hungarian soup is a staple in many cuisines, made with tender chunks of beef, an array of colorful vegetables, and a medley of aromatics. By using diced beef, carrots, potatoes, peppers, canned tomatoes, onions, olive oil, garlic, and a pinch of love, you’ll be creating a rich tapestry of flavors that’s sure to please even the pickiest palates.

One of the best things about this recipe is its versatility – cook up a large batch and enjoy it for days on end, reaping the benefits of its impressive nutritional profile. With an astonishing 13 grams of protein per cup, feel free to indulge in 3-4 times that amount to fuel your body’s growth spurt.

Meatball Soup

When it comes to homemade meatballs, the type of minced meat used can greatly impact the final product. You have the option to use high-fat or reduced-fat mince, depending on your dietary goals and preferences. However, regardless of which you choose, this hearty meatball soup is a game-changer.

Not only does it deliver a rich and satisfying flavor profile, but it also packs a impressive nutritional punch, boasting 38 grams of protein per serving – making it an ideal choice for anyone looking to boost their intake.

Mushroom Soup

Mushrooms boast an impressive nutritional profile, boasting high protein content while being remarkably low in calories. This unique combination makes them an ideal ingredient for hearty, comforting dishes like our creamy mushroom soup. When prepared with silken tofu and a blend of seeds, this vegan-friendly recipe offers a filling and complete meal solution perfect for cold winter evenings.

Lentil Soup

Lentils have emerged as a go-to legume for vegans seeking to maximize their daily protein intake. One of the standout benefits of incorporating lentils into your diet is their impressive protein content, with a single cup providing an impressive 13.2 grams when cooked according to package instructions. Whether you’re looking to boost your overall nutritional profile or simply satisfy your hunger, lentils offer an accessible and versatile solution.

Carrot, Red Lentil, And Spinach Soup

This hearty dish combines the nutritional benefits of carrots, red lentils, and spinach with the comforting warmth of tomato soup. A blend of spices adds depth to the flavor profile, which is served over a bed of brown rice for a satisfying meal. For those looking for a lighter option, omitting the rice in favor of serving the soup with fresh sourdough bread provides a equally fulfilling experience.

With a protein content of 16 grams per serving and the option to increase it further by pairing it with high-protein bread, this recipe is an excellent choice for those seeking a nutritious and filling meal.

Lentil And Quinoa Soup

This hearty lentil and quinoa soup stands out as another impressive vegan-friendly option on this list, boasting a wealth of nutrient-rich ingredients and deep flavors. By cooking the soup in vegetable broth with an assortment of vegetables and diced tomatoes, you’ll be rewarded with a taste experience that’s so satisfying, you’ll want to double the recipe to ensure seconds are always at your fingertips. With an impressive 16.

8 grams of protein per serving and a mere 305 calories, it’s no wonder this soup has won over even the most discerning palates.

Greek Chickpea Soup

Building on the success of our green chicken soup with egg-lemon sauce, we’re thrilled to introduce another Greek-inspired high-protein soup that’s sure to impress. This delectable chickpea soup is a game-changer for vegans and meat-lovers alike, boasting an impressive 22 grams of protein per serving that will leave you questioning your reliance on traditional poultry-based options.

Japanese Ramen Noodle Soup

While simplicity is a hallmark of ramen soups, they can also be easily elevated into high-protein meals with the strategic addition of key ingredients. In fact, our traditional chicken ramen recipe stands out for its impressive protein content – boasting an impressive 51 grams per serving!

Shrimp Chowder

Indulge in a protein-packed treat that will transport your taste buds to the coast. This shrimp chowder boasts an impressive 16 grams of protein per cup, accompanied by only 268 calories. The creamy base, crafted with milk, flour, and butter, provides a rich foundation for the oceanic flavors. A dash of seafood seasoning adds depth, while the tender shrimp and sweet corn combine in each spoonful to create an unbeatable duo that’s impossible to resist.

Clam Chowder

If you’re not a fan of shrimp or have an allergy to them, don’t worry – clams make a great substitute in seafood chowders. As high-protein ingredients go, clams are right up there with the best. In fact, when added to this hearty soup, they can help boost the protein content to an impressive 20 grams per cup, all while keeping the calorie count surprisingly low at just 220 calories.

Lobster And Corn Chowder

For those seeking a high-protein option that’s not seafood-based, this lobster and corn chowder offers an impressive 17.8 grams per serving – a great alternative to traditional clam or shrimp chowders. What’s more, the rich flavor and vibrant color of this dish make it a crowd-pleaser, even for kids!

Cullen Skink

If you’re unfamiliar with Scottish cuisine, there’s a good chance you’ve never encountered Cullen skink. On the other hand, if you’ve been scouring the web for high-protein soups or seeking out recipes online, you may have stumbled upon this unique soup.

At its core, Cullen skink is made with smoked haddock fillets, potatoes, and occasionally leeks, which are then combined with milk and butter to create a creamy yet surprisingly light consistency that doesn’t require the addition of high-fat cream or milk. In fact, when served in generous portions, this soup packs an impressive 40 grams of protein – equivalent to only around 400 calories. This makes it an ideal base for a balanced meal, leaving plenty of room for a sweet treat afterwards.

Broccoli And Pea Soup

This herby broccoli and pea soup is not only a treat for the taste buds but also a nutritional powerhouse. Both broccoli and peas share several characteristics that make them an excellent choice for a meatless meal. They boast a unique flavor profile, a vibrant green hue, and an impressive amount of protein, considering they’re plant-based. Furthermore, they’re rich in nutrients and fiber, making them a great addition to any diet.

This soup is particularly noteworthy as it not only meets but exceeds protein goals per serving, with each portion delivering 214 calories and 12 grams of protein. For those who track their macronutrients closely, feel free to add some extra protein sources like cheese toasties on the side or enjoy an additional serving – all while reaping the benefits of this incredibly healthy and delicious soup.

Smoked Gouda And Broccoli Soup

If you’re on a high-protein, low-carb diet, adding a cheesy accompaniment can be a concern – after all, that extra toast might push your daily carb limit. A smarter alternative lies in enhancing the protein content of your broccoli and pea soup. Simply substitute the peas with gouda cheese and you’ll enjoy a significant boost to your overall protein intake. With this modification, you’ll gain approximately 17.

5 grams of protein and a few more calories, but the payoff is well worth the minor investment.

Thai Salmon Noodle Soup

This delectable Thai noodle soup boasts an impressive 44 grams of protein per serving, courtesy of the succulent salmon fillets. While each portion packs a whopping 900 calories, those on a low-calorie diet might consider splitting the serving in two to stay within their daily limits. On the flip side, individuals looking to bulk up can indulge in this classic Thai soup recipe with noodles, red curry paste, coconut milk, and pak choi, sans guilt.

Spiced Carrot And Lentil Soup

Carrots bring a natural sweetness to this soup, which is perfectly balanced by the spiciness from the chili flakes. The addition of red split lentils not only adds texture but also provides a boost of protein. In fact, each serving contains a substantial 11 grams of protein, thanks to the combination of lentils and milk.

Pea And Ham Soup

For busy days when cooking time is scarce but nutritional needs must be met, this pea and ham soup is an excellent solution. With a remarkable combination of 243 calories per serving and 28.3 grams of protein, it’s surprisingly easy to prepare. Simply sauté the onions, potatoes, and peas, then top with sliced ham for a satisfying meal that hits your protein targets in a healthy way.

Chicken And Sweetcorn Soup

This delectable chicken and sweetcorn soup is a masterclass in Chinese-inspired flavors. The dish begins with tender chicken breast and sweetcorn cooked to perfection in a savory stock, subtly thickened with cornflour. Next, the mixture is elevated by an egg lemon sauce that adds a tangy, creamy dimension. To complete the meal, a trio of accompaniments – soy sauce, sesame seeds, and crispy prawn crackers – provides a delightful contrast in textures and flavors. With 31.

7 grams of protein per serving and just 360 calories (sides excluded), this satisfying soup is an excellent choice for those seeking a nutritious and indulgent meal experience.

Curried Chicken And Rice Soup

This comforting curried chicken soup recipe is a breeze to prepare and serves with fluffy long-grain rice, accompanied by tender carrots and celery. The rich broth is so satisfying that you’ll want to save some for sopping up with crusty bread.
A bonus of this nutritious option is its impressive nutritional profile: each cup boasts just 257 calories and 11 grams of protein, making it an ideal pairing with a side of bread for dipping.

Leek And Butter Bean Soup

What sets this soup apart from others is the subtle yet distinct flavor that leeks bring to the table. When combined with butter beans and cooked in a rich, brothy mixture featuring crispy bacon, tender kale, and crunchy hazelnuts, the result is a truly memorable culinary experience.

This protein-packed recipe not only delivers 14 grams of protein per serving but also happens to be surprisingly low in calories, making it an excellent option for those looking to indulge without compromising their dietary goals.

Mexican-Style Bean Soup With Shredded Chicken

When you combine protein-rich ingredients like chicken breast with high-protein legumes such as black beans, the result is a nutritionally packed meal. This particular recipe takes it to the next level by incorporating 32 grams of protein per serving into its rich and flavorful tomato-based broth.

Broccoli And Stilton Soup

Broccoli and Stilton Soup: A High-Protein Delight Without Meat!This delectable soup proves that you don’t need meat to create a high-protein meal. The combination of broccoli and stilton cheese provides an impressive 24.3 grams of protein, making it a must-try dish for anyone looking to boost their protein intake. Despite being slightly higher in fat, this creamy soup is well worth the indulgence.

Potato And Leek Soup With Chicken

A game-changer in the world of soups is the harmonious blend of leeks, potatoes, and Cullen skink – a classic combination that never fails to impress. However, not everyone may be a fan of smoked haddock or lean fish, which is where chicken comes in as a more than capable substitute.

This paleo-friendly recipe takes it up a notch by incorporating these three ingredients alongside an array of other veggies, culminating in a nutritious and protein-packed soup that yields a whopping 23 grams per serving.

The Bottom Line

There’s no need to overcomplicate a high-protein diet or struggle to meet your daily protein goals by relying on a single source like chicken breasts or protein shakes. The solution lies in incorporating a variety of high-protein, healthy, and flavorful meals into your routine. This list of 30 soups showcases just how easily you can achieve this balance, making them perfect for both gym days and rest days alike.

Simply bookmark a few recipes from this collection and start cooking up some delicious and protein-packed meals for the next couple of weeks.