When it comes to building muscle, a diet rich in protein is essential. While there are many ways to get your daily dose of protein, one delicious and nutritious option is high-protein soup. With its creamy textures, savory flavors, and filling ingredients, soups can be an excellent addition to any meal. But not all soups are created equal – some may be lacking in the protein department, which is why we’ve gathered 20 mouth-watering recipes that will help you meet your muscle-building goals. From hearty beef and barley soup to spicy black bean and turkey soup, these high-protein soups are sure to satisfy your cravings while providing the nutrients your body needs.
Creamy Chicken and Quinoa Soup
This hearty soup combines the comfort of chicken with the nutty flavor of quinoa, all wrapped up in a rich and creamy broth.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 2 cups quinoa, rinsed and drained
– 4 cups low-sodium chicken broth
– 1 large onion, diced
– 3 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can (14.5 oz) diced tomatoes
– 1 tsp dried thyme
– Salt and pepper to taste
– 2 tbsp unsalted butter
– 1/4 cup heavy cream or half-and-half
Instructions:
1. In a large pot, sauté the onion, garlic, and bell pepper in butter until tender.
2. Add the chicken, quinoa, broth, thyme, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30 minutes or until the quinoa is cooked and the chicken is tender.
3. Stir in the diced tomatoes and heavy cream or half-and-half. Simmer for an additional 5-7 minutes or until heated through.
4. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 45-50 minutes
Spicy Black Bean and Turkey Soup
Spicy Black Bean and Turkey Soup Recipe
This hearty soup combines tender turkey with spicy black beans, aromatic vegetables, and a hint of cumin. Perfect for a cozy dinner or lunch on-the-go!
Ingredients:
– 1 lb ground turkey
– 1 can (14.5 oz) diced tomatoes
– 1 can (15 oz) black beans, drained and rinsed
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 red bell pepper, chopped
– 1 tsp ground cumin
– 1/2 tsp smoked paprika
– 1/4 tsp cayenne pepper
– 1 can (14.5 oz) chicken broth
– Salt and pepper to taste
– Optional: jalapeños or hot sauce for added heat
Instructions:
1. In a large pot, cook the ground turkey over medium-high heat until browned, breaking up with a spoon as it cooks.
2. Add the onion, garlic, bell pepper, cumin, smoked paprika, and cayenne pepper to the pot. Cook until the vegetables are tender.
3. Stir in the diced tomatoes and chicken broth. Bring to a simmer.
4. Add the black beans and adjust seasoning with salt and pepper.
5. Simmer for 20-25 minutes or until the soup has thickened slightly.
Cooking Time: 35-40 minutes
Serves: 6-8
Lentil and Spinach Power Soup
This hearty soup is a nutritional powerhouse, packed with protein-rich lentils, iron-rich spinach, and a boost of vitamins and minerals. Perfect for a quick lunch or dinner that will keep you going all day.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups vegetable broth
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 cups fresh spinach leaves
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon ground cumin
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté the onion and garlic in a little water until softened.
2. Add the lentils, broth, cumin, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30 minutes or until the lentils are tender.
3. Stir in the spinach and diced tomatoes. Simmer for an additional 5-7 minutes or until the spinach is wilted.
4. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 40-45 minutes
Greek Yogurt Chicken Noodle Soup
This creamy soup combines the comforting warmth of chicken noodle soup with the tanginess of Greek yogurt, making it a perfect remedy for any cold-weather craving. With its simple and easy-to-make recipe, you’ll be sipping on this deliciousness in no time.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs
– 4 cups chicken broth
– 1 medium onion, diced
– 2 cloves garlic, minced
– 8 ounces egg noodles
– 1/2 cup Greek yogurt
– Salt and pepper to taste
Instructions:
1. In a large pot, combine chicken, broth, onion, and garlic.
2. Bring to a boil, then reduce heat and simmer for 15 minutes or until the chicken is cooked through.
3. Add egg noodles and cook according to package instructions.
4. Stir in Greek yogurt until well combined.
5. Season with salt and pepper to taste.
6. Serve hot and enjoy!
Cooking Time: 30-40 minutes
Beef and Barley Protein-Packed Soup
This hearty soup is packed with protein-rich beef, fiber-filled barley, and a medley of vegetables for a satisfying meal that’s perfect for a chilly day.
Ingredients:
– 1 pound beef stew meat
– 2 cups mixed vegetables (carrots, potatoes, zucchini, etc.)
– 1 cup pearl barley
– 4 cups beef broth
– 1 onion, diced
– 3 cloves garlic, minced
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. In a large pot or Dutch oven, sauté the onion and garlic in a little oil until softened.
2. Add the beef and cook until browned, breaking it up with a spoon as needed.
3. Add the mixed vegetables, barley, beef broth, thyme, salt, and pepper. Bring to a boil, then reduce heat and simmer for 1 hour or until the barley is tender.
4. Season with additional salt and pepper if desired.
Cooking Time: 1 hour
Thai Coconut Curry Tofu Soup
This creamy and aromatic soup is a perfect blend of Thai flavors, with tender tofu, fragrant coconut milk, and a hint of spice. Serve it as a comforting meal or a light lunch.
Ingredients:
– 1 block firm tofu, cut into small cubes
– 2 tablespoons vegetable oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 1 tablespoon Thai red curry paste
– 1 can (14 oz) coconut milk
– 4 cups vegetable broth
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– Fresh cilantro leaves for garnish
Instructions:
1. Heat oil in a large pot over medium heat. Add onion, garlic, and ginger; cook until softened, 3-4 minutes.
2. Stir in curry paste; cook for 1 minute.
3. Add tofu, coconut milk, broth, salt, and pepper. Bring to a simmer.
4. Reduce heat to low and let soup simmer for 15-20 minutes or until flavors have melded together.
5. Taste and adjust seasoning as needed.
6. Serve hot, garnished with cilantro leaves.
Cooking Time: 20-25 minutes
White Bean and Kale Soup with Sausage
This comforting soup combines the creamy texture of cannellini beans with the earthy flavor of kale, all tied together with juicy sausage. Perfect for a chilly evening or a quick lunch, this recipe is sure to become a favorite.
Ingredients:
– 1 pound dried cannellini beans, soaked overnight and drained
– 1 large onion, chopped
– 3 garlic cloves, minced
– 2 Italian sausage links, casings removed
– 4 cups chicken broth
– 2 cups water
– 2 cups curly kale, stems removed and chopped
– 1 can (14.5 oz) diced tomatoes
– Salt and pepper to taste
– Grated Parmesan cheese, optional
Instructions:
1. In a large pot, cook the sausage over medium-high heat, breaking up with a spoon as it cooks.
2. Add the onion and garlic; cook until the onion is translucent.
3. Add the soaked cannellini beans, chicken broth, water, diced tomatoes, salt, and pepper. Bring to a boil, then reduce heat and simmer for 1 hour or until the beans are tender.
4. Stir in the chopped kale and continue to simmer until wilted.
5. Taste and adjust seasoning as needed. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: About 2 hours
Egg Drop Soup with Extra Protein
This classic Chinese soup gets a protein-packed boost by adding chicken breast and edamame, making it a satisfying and filling meal. This recipe is quick to prepare and packed with nutrients.
Ingredients:
– 4 cups chicken broth
– 1/2 cup diced cooked chicken breast
– 1 cup edamame (frozen or fresh)
– 2 large eggs
– 2 teaspoons soy sauce
– 1 teaspoon sesame oil
– Salt and pepper to taste
– Scallions, chopped (optional)
Instructions:
1. Bring the chicken broth to a simmer in a large pot.
2. Add the diced chicken breast and edamame. Cook for 5 minutes or until heated through.
3. Crack the eggs into the pot and stir gently to create thin, egg-drop-like strands.
4. Add the soy sauce and sesame oil. Season with salt and pepper to taste.
5. Serve hot, garnished with chopped scallions if desired.
Cooking Time: 15 minutes
Mexican Shredded Chicken Tortilla Soup
Savor the flavors of Mexico with this hearty and comforting tortilla soup recipe. This easy-to-make dish is perfect for a quick weeknight dinner or a cozy weekend lunch.
Ingredients:
– 1 lb boneless, skinless chicken breasts
– 2 cups vegetable broth
– 1 can (14.5 oz) diced tomatoes
– 1/4 cup chopped onion
– 3 cloves garlic, minced
– 1 tsp ground cumin
– 1/2 tsp paprika
– Salt and pepper, to taste
– 6-8 corn tortillas, cut into quarters
– Shredded cheese (optional)
Instructions:
1. In a large pot, combine chicken, broth, diced tomatoes, onion, garlic, cumin, paprika, salt, and pepper.
2. Bring the mixture to a boil, then reduce heat and simmer for 20-25 minutes or until the chicken is cooked through.
3. Using two forks, shred the chicken into bite-sized pieces.
4. Add the tortilla quarters to the pot and cook for an additional 5 minutes or until they are soft and slightly puffed.
5. Taste and adjust seasoning as needed. Serve hot, topped with shredded cheese if desired.
Cooking Time: 30-35 minutes
Pumpkin Seed and Chickpea Soup
As the weather cools down, warm up with this comforting and nutritious soup that combines the earthy sweetness of pumpkin seeds with the creaminess of chickpeas.
Ingredients:
– 1 medium onion, chopped
– 2 cloves garlic, minced
– 1 cup cooked chickpeas
– 1/2 cup pumpkin seeds
– 4 cups vegetable broth
– 1 can (14.5 oz) diced tomatoes
– 1 tsp ground cumin
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, sauté the onion and garlic until softened.
2. Add the chickpeas, pumpkin seeds, vegetable broth, diced tomatoes, and cumin. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the flavors have melded together.
3. Season with salt and pepper to taste.
4. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 25-30 minutes
High-Protein Miso Soup with Tofu
This hearty soup is a great way to boost your protein intake while still enjoying a flavorful and comforting meal. With the addition of silken tofu, this recipe makes for a satisfying and nutritious option.
Ingredients:
– 2 cups vegetable broth
– 2 tablespoons miso paste
– 1/4 cup silken tofu, cut into small cubes
– 1 tablespoon soy sauce
– 1 teaspoon grated ginger
– 1/4 teaspoon red pepper flakes (optional)
– 1/4 cup chopped scallions for garnish
Instructions:
1. In a medium pot, whisk together broth and miso paste until smooth.
2. Add tofu, soy sauce, ginger, and red pepper flakes (if using). Bring to a simmer over medium heat.
3. Reduce heat to low and let cook for 10-12 minutes or until the soup has reached your desired consistency.
4. Taste and adjust seasoning as needed.
5. Ladle into bowls and garnish with chopped scallions.
Cooking Time: 12 minutes
Turkey Meatball and Spinach Soup
A comforting and nutritious soup that combines the flavors of turkey meatballs, spinach, and aromatic spices. Perfect for a quick weeknight dinner or a weekend lunch.
Ingredients:
– 1 pound ground turkey
– 1/2 cup breadcrumbs
– 1 egg
– 1 tablespoon olive oil
– 1 onion, finely chopped
– 3 cloves garlic, minced
– 1 teaspoon dried oregano
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 2 cups chicken broth
– 1 cup frozen spinach, thawed and drained
– 1 can (14.5 oz) diced tomatoes
– 1 tablespoon tomato paste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Mix ground turkey with breadcrumbs, egg, olive oil, onion, garlic, oregano, salt, and pepper. Form into meatballs.
3. Place meatballs on a baking sheet lined with parchment paper and bake for 12-15 minutes or until cooked through.
4. In a large pot, combine chicken broth, spinach, diced tomatoes, and tomato paste. Bring to a boil then reduce heat and simmer for 10 minutes.
5. Add the baked meatballs to the soup and simmer for an additional 2-3 minutes.
6. Serve hot, garnished with chopped fresh parsley if desired.
Cooking Time: 30-35 minutes
Edamame and Mushroom Broth Soup
This comforting soup combines the natural sweetness of edamame with the earthy flavor of mushrooms, all wrapped up in a savory broth. Perfect for a cozy evening meal.
Ingredients:
– 1 cup dried edamame
– 2 cups mixed mushrooms (such as cremini, shiitake, and oyster), sliced
– 4 cups vegetable broth
– 2 tablespoons soy sauce
– 1 tablespoon sesame oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Rinse the edamame and soak in water for at least 4 hours or overnight. Drain and set aside.
2. In a large pot, heat the sesame oil over medium-high heat. Add the mushrooms and cook until tender, about 5 minutes.
3. Add the garlic, vegetable broth, soy sauce, and cooked edamame to the pot. Bring to a boil, then reduce the heat and simmer for 10-15 minutes or until the flavors have melded together.
4. Season with salt and pepper to taste. Garnish with cilantro leaves if desired.
5. Serve hot and enjoy!
Cooking Time: 20-25 minutes
Salmon and Sweet Potato Chowder
This comforting chowder is a perfect blend of omega-rich salmon, sweet potatoes, and creamy vegetables. A delicious and nutritious meal for any occasion.
Ingredients:
– 1 lb salmon fillet, skin removed
– 2 large sweet potatoes, peeled and diced
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 cup vegetable broth
– 1/2 cup heavy cream
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper and place the sweet potatoes.
3. Drizzle with olive oil, salt, and pepper. Roast for 20-25 minutes or until tender.
4. In a large pot, sauté the onion and garlic in a little oil until softened.
5. Add the roasted sweet potatoes, salmon fillet, vegetable broth, and heavy cream.
6. Bring to a simmer and cook for 10-12 minutes or until the fish is cooked through.
7. Season with salt and pepper to taste. Garnish with chopped parsley if desired.
Cooking Time: 35-40 minutes
Quinoa and Chicken Vegetable Soup
This comforting soup is a perfect blend of protein-rich chicken, nutritious quinoa, and an array of colorful vegetables. It’s a satisfying and filling meal that’s easy to prepare and packed with flavor.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs
– 2 cups water or chicken broth
– 1 cup quinoa, rinsed and drained
– 1 medium onion, chopped
– 3 cloves garlic, minced
– 2 medium carrots, peeled and chopped
– 2 stalks celery, chopped
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté the chicken, onion, garlic, carrots, and celery in a little water until the vegetables are tender.
2. Add quinoa, broth, and diced tomatoes. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the quinoa is cooked and the soup has thickened slightly.
3. Season with thyme, salt, and pepper to taste.
4. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 30-40 minutes
Peanut Butter and Chicken Stew
A rich and creamy stew that combines the flavors of peanut butter, chicken, and spices to create a deliciously unique dish.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 2 tbsp peanut butter
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 tsp ground cumin
– 1 tsp smoked paprika
– 1/2 tsp salt
– 1/4 tsp black pepper
– 2 cups chicken broth
– 1 cup water
– 2 tbsp olive oil
Instructions:
1. Heat the olive oil in a large pot or Dutch oven over medium-high heat.
2. Add the chopped onion and cook until translucent, about 5 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the chicken to the pot and cook until browned on all sides, about 5-7 minutes.
5. Stir in the peanut butter, cumin, smoked paprika, salt, and pepper.
6. Pour in the chicken broth and water, scraping up any browned bits from the bottom of the pot.
7. Bring the stew to a simmer and cook for 20-25 minutes or until the chicken is cooked through.
Cooking Time: 35-40 minutes
Lentil and Bacon Hearty Soup
This comforting soup is a perfect blend of flavors, with the rich taste of bacon and the tender texture of lentils. Serve with crusty bread for a satisfying meal.
Ingredients:
– 1 pound dried green or brown lentils, rinsed and drained
– 6 slices of bacon, diced
– 1 onion, chopped
– 3 cloves of garlic, minced
– 4 cups vegetable broth
– 2 cups water
– 1 teaspoon dried thyme
– Salt and pepper, to taste
Instructions:
1. In a large pot, cook the diced bacon over medium heat until crispy.
2. Remove the cooked bacon from the pot with a slotted spoon; set aside.
3. Add the chopped onion and minced garlic to the pot and sauté until softened.
4. Add the rinsed lentils, vegetable broth, water, and thyme to the pot.
5. Bring the mixture to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
6. Stir in the cooked bacon; season with salt and pepper to taste.
Cooking Time: 35-45 minutes
Broccoli Cheddar Soup with Greek Yogurt
This comforting soup combines the natural sweetness of broccoli with the richness of cheddar cheese and a tangy kick from Greek yogurt. A perfect blend for a cozy evening.
Ingredients:
– 2 tablespoons butter
– 1 medium onion, chopped
– 3 cups broccoli florets
– 2 cups chicken or vegetable broth
– 1 cup grated cheddar cheese
– 1/2 cup Greek yogurt
– Salt and pepper to taste
Instructions:
1. In a large pot, melt the butter over medium heat. Add the onion and cook until softened, about 3-4 minutes.
2. Add the broccoli and broth to the pot. Bring to a boil, then reduce heat and simmer for 15-20 minutes or until the broccoli is tender.
3. Use an immersion blender or transfer the soup to a blender and puree until smooth.
4. Stir in the cheddar cheese until melted and well combined.
5. Fold in the Greek yogurt until fully incorporated.
6. Season with salt and pepper to taste.
7. Serve hot, garnished with chopped chives or scallions if desired.
Cooking Time: 30-40 minutes
High-Protein Minestrone with Chickpeas
This protein-packed minestrone soup is a perfect blend of flavors and textures, featuring chickpeas as the star ingredient. With quinoa and kale added to the mix, this recipe makes for a nutritious and filling meal.
Ingredients:
– 1 can (14 oz) chickpeas, drained and rinsed
– 2 cups vegetable broth
– 1 cup cooked quinoa
– 1/2 cup diced tomatoes
– 1/4 cup chopped kale
– 1/2 teaspoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon dried basil
– Salt and pepper to taste
Instructions:
1. In a large pot, heat the olive oil over medium-high heat.
2. Add the chopped onion and cook until translucent (3-4 minutes).
3. Add the garlic and cook for an additional minute.
4. Add the vegetable broth, chickpeas, quinoa, diced tomatoes, and basil. Season with salt and pepper to taste.
5. Bring the mixture to a boil, then reduce heat and simmer for 20-25 minutes or until the flavors have melded together.
6. Stir in the chopped kale and cook until wilted (2-3 minutes).
7. Serve hot and enjoy!
Cooking Time: 25-30 minutes
Spicy Peanut and Chicken Soup
This creamy and spicy soup combines the flavors of peanut butter, chicken, and vegetables in a hearty and comforting bowl. Perfect for a chilly evening or as a pick-me-up any time of the year.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 2 tbsp peanut butter
– 2 cups chicken broth
– 1 cup coconut milk
– 1 onion, diced
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 tsp grated ginger
– 1/2 tsp ground cumin
– 1/4 tsp cayenne pepper (adjust to taste)
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, sauté the onion, garlic, and ginger in a little oil until softened.
2. Add the chicken and cook until browned, breaking into smaller pieces if needed.
3. Stir in peanut butter, cumin, and cayenne pepper. Cook for 1 minute.
4. Pour in broth, coconut milk, and diced bell pepper. Bring to a simmer.
5. Reduce heat and let soup cook for 15-20 minutes or until chicken is cooked through.
6. Season with salt and pepper to taste.
7. Serve hot, garnished with cilantro leaves if desired.
Cooking Time: 20-25 minutes
Summary
Discover 20 delicious high protein soup recipes perfect for muscle growth. From creamy chicken and quinoa to spicy black bean and turkey, these soups are packed with nutrients and flavor. Try Greek yogurt chicken noodle, beef and barley, or Thai coconut curry tofu for a protein boost. Other options include lentil and spinach, white bean and kale with sausage, egg drop soup with extra protein, and more. Whether you’re looking for a post-workout meal or a healthy lunch option, these recipes are sure to hit the spot.
