Combat chilly winter weather with a piping-hot bowl of soup! These tasty high-protein soup recipes feature at least 15 grams of protein per serving, which can keep you feeling fuller longer. They’re also low in calories and high in fiber—a combination that can help you meet healthy weight-loss goals—so you can enjoy something light that still satisfies. Add options like our Spicy Coconut, Chicken & Mushroom Soup or Easy Tortellini Soup for a warm and nourishing meal that will help you reach your nutrition goals.
Spicy Coconut, Chicken & Mushroom Soup
Coconut milk tames the heat and combines deliciously with shredded chicken breast in this spicy Thai-inspired coconut chicken soup.
White Bean-Sausage Soup
Photographer: Robby Lozano, Food Stylist: Margaret Dickey, Prop Stylist: Lydia Pursell
Make this heart-healthy main-dish white bean and sausage soup with fresh onions. If you’re really pressed for time, look for frozen chopped onions, which can be added to soups and stews in seconds.
Easy Tortellini Soup
Photographer: Greg Dupree, Food Stylist: Ana Kelley, Prop Stylist: Christina Brockman
This nourishing, vibrant soup is on the table quickly, making it the perfect weeknight meal. The broth is delicate and creamy, thanks to the Parmesan rind, while dried basil adds an herbaceous note. We call for cheese tortellini, but you can easily swap in your favorite kind.
Vegetarian Lasagna Soup
photographer: Jennifer Causey, food stylist: Ali Ramee, prop stylist: Claire Spollen
All the delicious flavors of a vegetarian lasagna can be found in this cozy soup. Mushrooms, zucchini and spinach provide color and nutrients, while a ricotta-and-mozzarella topping provides the signature cheesiness and creaminess. Serve with a side salad or crusty bread for dipping.
Kimchi-Tofu Soup with Sesame & Egg
Cubed tofu soaks up the delicious aromatic broth, full of tang and flavor from prepared kimchi, garlic paste and ginger paste. A fried egg adds protein to this vegetarian soup.
Bean & Beef Taco Soup
This taco soup is filled with quintessential taco ingredients and flavors—from two types of hearty beans, to corn and ground beef—but it’s the toppings that really make this soup stand out. Better yet, this healthy soup is easy to make and leftovers freeze beautifully for later.
Lasagna Soup
This quick and healthy lasagna soup has all the comforting flavors of classic lasagna with plenty of tomatoes, Italian turkey sausage and lasagna noodles broken into bite-size bits. A dollop of ricotta cheese mixed with mozzarella and Parmesan adds a creamy finishing touch.
Sichuan Ramen Cup of Noodles with Cabbage & Tofu
Here, the richness of tahini tempers the spicy chile paste in this cup-of-noodles-style Mason jar soup recipe. This vegan cup soup is packed with 19 grams of protein to keep you satisfied until your next meal.
Italian Wedding Soup
Forget the marble-size meatballs you find in many versions of this Italian Wedding Soup. In this easy recipe, they’re full-size, full-flavored and plenty filling.
Potsticker & Vegetable Soup
Skip the frying pan and make a full meal out of store-bought dumplings with this quick and easy 30-minute soup. Shao Hsing (or Shaoxing) is a seasoned rice wine used in Chinese cooking. Look for it in Asian specialty markets or with other Asian ingredients in large supermarkets.
Butternut Squash Soup with Avocado & Chickpeas
Jazz up a can of soup by adding protein with chickpeas and flavor with curry powder. Stir in a little Greek yogurt to make it creamy.
Miso Vegetable Soup
Tofu, rice and plenty of vegetables transform miso soup from a light accompaniment into a dish that’s substantial enough to leave you feeling satisfied.
5-Spice Chicken Noodle Soup
This Asian-inspired chicken soup recipe has soy, five-spice powder and ginger, which add a flavor punch without adding lots of calories or fat.
Pork, Mushroom & Cabbage Soup
A little dry sherry adds a nice flavor to this comforting cabbage soup. Mushrooms and pork help bulk up the soup for a satisfying meal.
Italian Egg-Drop Soup
Italian egg-drop soup, stracciatella, is traditionally a light soup made with just chicken broth, eggs and herbs. We added pasta, chickpeas and arugula to turn it into a meal.
Salmon Chowder
The flavor of this chowder is greatly enhanced by adding either fresh dill or dried tarragon: each herb lends its own distinctive flavor to the soup. To give this soup a thick, chowder texture, we use instant mashed potatoes, which eliminates the need for heavy cream or butter.
Beef & Bean Chile Verde
Chile verde, usually a slow-cooked stew of pork, jalapeños and tomatillos, becomes an easy weeknight meal with quick-cooking ground beef and store-bought green salsa.
Chicken Spinach Soup with Fresh Pesto
This fragrant, Italian-flavored soup takes advantage of quick-cooking ingredients—boneless, skinless chicken breast, bagged baby spinach and canned beans. It features a simple homemade basil pesto, which is swirled in at the end to add a fresh herb flavor.
Kimchi Shrimp Cup of Noodles
Make your own cup of instant soup at home with this Korean-inspired noodle recipe. Pack several jars at once to take to work for easy lunches throughout the week.
Sweet & Sour Beef-Cabbage Soup
This wholesome soup combines beef, caraway seeds, sweet paprika and cabbage—ingredients that star in a number of German dishes. It is particularly nice served with crusty rye bread. For an even heartier soup, add diced cooked potatoes along with the cabbage.
