18 High-Protein Soups for Weight Loss

Let’s get real about something—soups don’t exactly scream “weight loss food,” do they? I mean, we’re talking about something your grandma made when you had a cold, not exactly the meal that comes to mind when you’re trying to drop pounds. But here’s the thing: high-protein soups might just be the secret weapon you’ve been sleeping on.

Think about it. You get a bowl of something warm and comforting that actually fills you up, keeps you satisfied for hours, and doesn’t leave you hunting through the pantry an hour later. Research shows that higher-protein diets help with weight loss by increasing satiety and preserving muscle mass. Plus, soup’s high water and fiber content promotes fullness while keeping calories in check.

I’ve spent the last few months testing out different high-protein soup recipes, and honestly? Game changer. Whether you’re someone who meal preps on Sundays or you’re scrambling to throw together dinner on a Tuesday night, these soups work. Let’s dive into 18 options that’ll keep you full, satisfied, and on track.

Why High-Protein Soups Actually Work for Weight Loss

Before we get to the recipes, you need to understand why this combo is so effective. Protein is the MVP when it comes to feeling full. Your body takes longer to digest it compared to carbs, which means you’re not reaching for snacks 30 minutes after eating. According to research published in the American Journal of Clinical Nutrition, consuming higher protein helps preserve lean muscle while you’re losing fat.

But here’s where soup comes in clutch. The water content in soup adds volume without adding calories. Studies have found that people who ate soup before their main meal consumed fewer total calories. It’s basically a psychological trick that works—your stomach registers fullness based on volume, not just calories.

Plus, making a big batch on Sunday means you’ve got lunch or dinner sorted for the week. No more sad desk salads or ordering takeout because you’re too tired to cook. Just reheat and eat.

1. Classic Chicken and White Bean Soup

This one’s a no-brainer. Shredded chicken breast plus white beans gives you a double protein punch—we’re talking about 25-30 grams per bowl. I like using rotisserie chicken to save time, but if you’re feeling ambitious, poach some chicken thighs in the broth for extra flavor.

The white beans add creaminess without any cream, which keeps the calories reasonable. Throw in some kale or spinach at the end for extra nutrients, and you’ve got yourself a meal that tastes way better than it has any right to for how healthy it is. Get Full Recipe.

2. Spicy Turkey and Black Bean Chili

Okay, technically chili is soup’s bolder cousin, but we’re counting it. Ground turkey is leaner than beef but still packs serious protein—about 20 grams per serving when you add black beans to the mix. The spice level is totally customizable; I go heavy on the cumin and chipotle powder because why not?

One trick I learned: brown the turkey in batches using a cast iron Dutch oven. You get better browning, which means more flavor. Top with a dollop of Greek yogurt instead of sour cream, and suddenly you’ve added even more protein.

Looking for more ways to work protein into your meals? Check out these high-protein meals for weight loss that’ll keep you satisfied all day.

3. Lentil and Sausage Soup

Lentils are ridiculously underrated. They’re cheap, they cook fast, and they’re loaded with both protein and fiber. Pair them with some turkey sausage or chicken sausage, and you’ve got a soup that sticks to your ribs without sticking to your waistline.

I use green or brown lentils for this because they hold their shape better than red lentils. The texture matters—you want some bite to your soup, not baby food. Add carrots, celery, and a can of crushed tomatoes, and you’re in business. FYI, this one freezes beautifully.

4. Greek Lemon Chicken Soup (Avgolemono)

This is basically the fancy version of chicken noodle soup, but with way more protein and a bright, tangy flavor that’ll wake up your taste buds. The secret is the egg-lemon mixture that gets whisked into the broth—it creates this silky texture without any cream.

You’ll need some good-quality chicken broth here. I’m talking homemade or at least the fancy stuff from these boxed bone broths that actually taste like something. Use diced chicken breast or thighs, add rice or orzo, and finish with fresh dill. It’s comfort food that won’t derail your goals.

5. Beef and Barley Soup

Beef might not be your first thought for weight loss, but hear me out. If you use lean cuts like sirloin or round and trim off any visible fat, you’re getting high-quality protein with a rich, satisfying flavor. Barley adds heartiness and fiber, making this soup incredibly filling.

The key is to sear the beef first in small batches. Don’t crowd the pot or you’ll end up steaming it instead of browning it. That caramelization is where all the flavor lives. Add beef broth, vegetables, and pearl barley, then let it simmer until everything’s tender. This is peak comfort food territory.

6. Thai Coconut Chicken Soup (Tom Kha Gai)

Yes, you can have Thai food on a weight loss plan. This soup uses coconut milk, which sounds indulgent but is actually fine in moderation. The protein comes from chicken, and the broth is flavored with lemongrass, galangal (or ginger if you can’t find it), and lime leaves.

The creamy coconut broth makes this feel like a treat, but each bowl still clocks in around 250-300 calories with 20+ grams of protein. Add mushrooms and tomatoes for extra volume, and finish with fresh cilantro and a squeeze of lime. It’s the kind of soup you’d order at a restaurant, but you made it yourself.

7. Italian Wedding Soup

Those little meatballs are protein bombs, especially if you make them with a mix of ground chicken and turkey. The traditional recipe uses beef and pork, but we’re keeping it lean here. Each meatball is maybe a tablespoon of meat, but you get 10-12 per bowl, so the protein adds up fast.

Throw in some orzo or small pasta, plenty of spinach, and a light chicken broth. The egg drop ribbons add extra protein too. Rolling the meatballs is kind of therapeutic—put on a podcast and get into it. Or use a small cookie scoop to speed things up and keep them uniform.

8. Cajun Chicken and Sausage Gumbo

Gumbo gets a bad rap for being heavy, but you can lighten it up without losing the soul. Use chicken breast and andouille turkey sausage for protein, and skip the traditional roux or make a lighter version with less oil. The okra and tomatoes add thickness naturally.

This soup has serious flavor—we’re talking paprika, cayenne, thyme, and bay leaves creating this deep, complex taste. Serve it over a small amount of brown rice if you want, or just eat it straight. Either way, it’s filling enough to keep you satisfied for hours.

Speaking of satisfying meals, you might also enjoy these high-protein dinners that make weight loss feel less like deprivation and more like actually eating good food.

9. Moroccan Chickpea and Chicken Soup

Chickpeas and chicken together? Yeah, that’s a protein party right there. This soup is packed with warm spices like cumin, cinnamon, and turmeric, which give it this incredible depth of flavor. Add some diced tomatoes, carrots, and a handful of raisins for a hint of sweetness.

The chickpeas break down slightly as they cook, thickening the broth naturally. Top with fresh cilantro and maybe a squeeze of lemon. It’s one of those soups that tastes even better the next day after all the flavors have married together.

10. Vietnamese Pho with Chicken

Traditional pho uses beef, but chicken pho is lighter and still incredibly flavorful. The broth is the star here—simmered with star anise, cinnamon sticks, ginger, and onion until it’s fragrant and golden. Pile in thinly sliced chicken breast, rice noodles, and all the fresh toppings.

The best part about pho is the customization. Load up on bean sprouts, Thai basil, lime wedges, and jalapeños. The noodles are carbs, sure, but you’re getting tons of protein from the chicken and the volume from the broth and vegetables keeps you full. Plus, eating it feels like an experience, not just a meal.

11. Split Pea and Ham Soup

Split peas are a seriously underutilized protein source. One cup gives you about 16 grams of protein, and when you add ham (or turkey ham), you’re looking at a serious protein punch. This soup is thick, hearty, and reminds me of the kind of thing my grandma would make on a cold day.

The trick is to not overcook it. You want the peas broken down but not totally mushy. I like using this immersion blender to partially blend the soup, leaving some texture while making it creamy. Add carrots and celery, and you’ve got a classic that never gets old.

12. Mexican Chicken Tortilla Soup

This soup brings the heat and the flavor. Shredded chicken in a tomato-based broth with black beans, corn, peppers, and tons of spices. Top it with baked tortilla strips (way better than fried), avocado, a sprinkle of cheese, and fresh cilantro.

The combination of chicken and black beans gives you about 30 grams of protein per bowl, and the variety of textures keeps every bite interesting. I make the tortilla strips myself by cutting corn tortillas into strips, spraying them with this olive oil mister, and baking until crispy. It’s an extra step, but totally worth it.

13. Tuscan White Bean and Kale Soup

This is my go-to when I want something that feels fancy but takes minimal effort. Cannellini beans, Italian sausage (turkey or chicken works great), kale, and a Parmesan rind simmering in chicken broth. That Parmesan rind is a game-changer—it adds this umami depth that makes the whole pot taste incredible.

The beans get creamy as they cook, almost like you added cream but you didn’t. Kale holds up better than spinach and doesn’t get slimy. Finish with a drizzle of good olive oil and some freshly grated Parmesan. It’s rustic, it’s delicious, and it’s loaded with protein.

14. Korean Kimchi and Tofu Soup (Kimchi Jjigae)

If you like bold flavors, this soup is calling your name. Kimchi brings serious tang and spice, while tofu adds plant-based protein. You can add pork or keep it vegetarian—either way works. The fermented kimchi is also great for your gut health, so it’s a win-win.

Use firm tofu so it doesn’t completely disintegrate. Cut it into cubes and let it soak up all that spicy, funky broth. This soup is traditionally served bubbling hot, and honestly, that’s the only way to eat it. Serve with a small bowl of rice if you want, or just eat it straight.

15. Buffalo Chicken Soup

This one’s for anyone who loves buffalo wings but knows they’re not exactly diet-friendly. You get all that tangy, spicy buffalo flavor in soup form, with shredded chicken, celery, carrots, and a broth base that’s kicked up with hot sauce and a touch of blue cheese.

I use Greek yogurt instead of heavy cream to keep it lighter while still getting that creamy texture. The protein content is through the roof—like 35 grams per bowl if you’re generous with the chicken. Serve it with a side of celery sticks for that authentic buffalo experience. Get Full Recipe.

For more protein-packed meal ideas that actually taste good, check out these meal prep ideas for the week. Trust me, your future self will thank you.

16. Mediterranean Lentil and Lamb Soup

Lamb might seem like an odd choice for weight loss, but lean ground lamb adds incredible flavor with solid protein numbers. Mix it with red lentils, which cook down into a thick, almost creamy texture, and you’ve got a soup that’s both exotic and comforting.

Season with cumin, coriander, and a pinch of cinnamon. Add diced tomatoes and a squeeze of lemon at the end. The combination of lamb and lentils gives you about 25 grams of protein per bowl, and the spices make it feel special enough for company but easy enough for a Tuesday night.

17. Minestrone with Turkey Meatballs

Traditional minestrone is vegetable-heavy, which is great, but adding turkey meatballs takes it to the next level. You get all the classic Italian flavors—tomatoes, beans, pasta, zucchini—plus those protein-packed meatballs floating around.

Make the meatballs small, about the size of a walnut, so they cook quickly in the soup. Use whole wheat pasta if you want extra fiber, or skip it altogether and just load up on vegetables and meatballs. Either way, this soup is incredibly satisfying and tastes like something from an Italian grandmother’s kitchen.

18. Creamy Salmon Chowder

Salmon in soup might sound weird if you’ve never tried it, but trust me on this one. Salmon is loaded with protein and omega-3s, and in a creamy chowder with potatoes, corn, and dill, it’s absolutely incredible. I use evaporated skim milk instead of heavy cream to keep it lighter.

Break the salmon into chunks and add it at the very end so it doesn’t overcook. The key is using fresh or high-quality frozen salmon—don’t cheap out here. One bowl gives you about 30 grams of protein, and it feels indulgent even though it’s actually pretty reasonable calorie-wise. The dill is non-negotiable; it makes the whole thing taste fresh and bright. Get Full Recipe.

Tips for Making High-Protein Soups Work for You

Batch Cooking Is Your Best Friend

Seriously, make a huge pot on Sunday. Most of these soups keep in the fridge for 4-5 days and freeze beautifully for up to three months. I portion everything out in these 32-ounce deli containers that stack perfectly in my freezer. When lunch rolls around, you’ve got a healthy meal ready to go.

Don’t Skimp on Seasoning

Bland soup is sad soup. Be generous with herbs, spices, and aromatics. Garlic, onions, fresh herbs—they all add tons of flavor without adding calories. A good electric spice grinder lets you toast and grind whole spices for maximum flavor impact.

Build Layers of Flavor

Start by sautéing your aromatics (onions, garlic, celery, carrots) until they’re golden. Brown your protein. Deglaze the pot with wine or broth, scraping up all those flavorful bits. Each step adds depth to the final soup. It might seem like extra work, but the difference is night and day.

Balance Your Macros

While protein is the star, don’t forget about fiber from vegetables and complex carbs from beans or whole grains. This balance keeps your blood sugar stable and prevents that hungry-again-in-an-hour feeling. IMO, the best soups have at least 20 grams of protein, 5+ grams of fiber, and clock in under 400 calories per generous serving.

Need more inspiration for high-protein eating? These breakfast ideas and lunch options for busy workdays will keep you on track all day long.

Mind Your Sodium

Store-bought broths can be sodium bombs. Look for low-sodium versions or make your own broth if you have time. You can always add salt to taste, but you can’t take it out once it’s in there. Plus, too much sodium makes you retain water, which is not the vibe we’re going for.

Making It Work in Real Life

Look, I’m not going to tell you that making soup from scratch every week is effortless. It’s not. But here’s the thing—spending an hour or two on Sunday to prep a week’s worth of meals is way easier than trying to figure out what to eat when you’re already starving and tired after work.

I keep a running list on my phone of which soups I have in the freezer. That way, I’m not playing freezer roulette when I need lunch. I also label everything with the date and protein content per serving. Sounds nerdy? Maybe. But it works.

Some weeks, I’ll make two different soups—one for lunch, one for dinner. Other weeks, I’m eating the same soup five days in a row because I made a double batch and I’m not mad about it. The flexibility is part of what makes this sustainable.

The Bottom Line on High-Protein Soups

Here’s what I wish someone had told me years ago: weight loss doesn’t have to mean eating boring food. These high-protein soups prove that you can eat something warm, satisfying, and genuinely delicious while still hitting your goals.

The protein keeps you full. The fiber from vegetables and legumes keeps your digestion happy. The warm, comforting nature of soup makes you feel like you’re actually eating real food, not diet food. And when you make a big batch, you’re setting yourself up for success all week long.

Will soup alone make you lose weight? No, obviously not. But will having a reliable, protein-packed meal option that you actually enjoy eating make weight loss easier? Absolutely. It removes one more decision from your day, one more opportunity to order takeout or grab something quick and not-so-healthy.

Start with one or two recipes that sound good to you. Make a batch this weekend. See how you feel after a week of having healthy, protein-rich meals ready to go. My bet is you’ll be hooked. And maybe, like me, you’ll find yourself looking forward to soup season all year round—not just when it’s cold outside.

For even more ways to keep your protein intake high while working toward your goals, don’t miss these healthy comfort foods and low-carb dinner options you’ll actually want to make on repeat.

Time to Get Cooking

So there you have it—18 high-protein soups that actually support your weight loss goals instead of sabotaging them. No sad, watery broths. No bland chicken and vegetables. Just real, flavorful food that happens to be packed with protein and perfect for meal prep.

Pick one recipe that sounds good. Block out a couple hours this weekend. Make a big batch. Portion it out. And suddenly, you’ve got a week’s worth of lunches or dinners handled. It’s not complicated, but it does require a bit of planning. The payoff? You’ll actually stick to your goals because you’re eating food that tastes good.

Weight loss doesn’t have to mean suffering through meals you don’t enjoy. These soups prove that you can have something warm, satisfying, and genuinely delicious while still moving toward your goals. Now stop reading and go make some soup already. Your future self—and your taste buds—will thank you.