10 Satisfying High Protein Soup Recipes to Boost Your Health

Protein - An Important Nutrient for Health

Protein is one of the most essential nutrients for our overall health. Unlike carbohydrates and fats, protein provides four calories per gram. But it serves a number of other critical functions in the body including:

• Building and repairing tissues and muscle
• Making enzymes, hormones and neurotransmitters
• Transporting nutrients throughout the body
• Boosting metabolism and energy levels
• Supporting immune function
• Helping regulate fluid balance

Protein is found in many different foods including meats, seafood, eggs, nuts, seeds, and legumes like beans and lentils. Getting adequate protein from your diet is important to maintain healthy body composition and function.

How Much Protein Do We Need?

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight or 0.36 grams per pound. This equates to:

• 56 grams per day for the average sedentary man
• 46 grams per day for the average sedentary woman

However, many experts believe the RDA is too low for most adults. Active individuals and athletes require even higher intakes, from 1.2 up to 2.0 grams per kilogram of body weight.

Higher protein diets have been associated with many health benefits like improved body composition, blood sugar regulation, and increased satiety. Optimal protein intake varies between individuals based on many factors.

Signs You May Need More Protein

Some signs and symptoms that you may need to increase your protein intake include:

• Inability to build or maintain muscle mass
• Slow recovery after exercise
• Fatigue or low energy levels
• Sugar and junk food cravings
• Inability to lose fat despite eating well
• Feeling constantly hungry between meals

Increasing your protein, reducing carbs and eating enough calories can help resolve many of these issues.

Benefits of High Protein Soups

One easy way to boost your protein intake is to eat more soups loaded with this macronutrient. Protein-packed soups offer many benefits:

Promote Satiety

Research shows that protein is the most filling of the three macronutrients. Eating high protein soups can help keep hunger at bay. In one study, people who ate a high protein soup as an appetizer consumed 20% fewer calories at their next meal.

Support Weight Loss

Due to its satiating effects, higher protein diets are associated with decreased body weight, belly fat and waist circumference. Protein requires a significant amount of energy for the body to metabolize. So eating protein-rich soups may boost your metabolism.

Lower Blood Sugar

Replacing carbs and fats with protein stabilizes blood sugar levels. Whey protein, found in dairy-based soups, is particularly beneficial for improving insulin sensitivity.

Build Muscle

Consuming protein after resistance training enhances muscle protein synthesis. Athletes who want to build muscle should focus on getting enough protein at each meal, including high protein soups.

Improve Recovery

Higher protein diets reduce muscle damage after intense exercise. Eating protein-rich soups makes it easier to meet your daily protein targets to support optimal recovery.

Increase Strength

Research suggests that adding more protein to your diet can boost strength gains from resistance training. Protein soups are an easy way to hit your protein numbers.

Nutritious High Protein Soup Recipes

Whipping up nutritious high protein soups is simple. You can make vegetarian soup using beans, lentils, tempeh or tofu. Chicken, beef, pork, fish and seafood soups also provide a hefty dose of protein. Here are some delicious recipes to try:

Lentil Soup

Hearty lentil soup provides over 15 grams of protein and 16 grams of fiber per bowl. Lentils are packed with folate, iron, potassium and antioxidants.

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 3 carrots, peeled and sliced
• 3 celery stalks, chopped
• 1 cup dried lentils, rinsed
• 1 quart vegetable broth
• 1 can diced tomatoes
• 2 teaspoons oregano
• Salt and pepper to taste

Instructions

1. Heat oil in a large soup pot over medium heat.
2. Add onions, carrots and celery. Cook 5 minutes until softened.
3. Add lentils, vegetable broth, tomatoes and oregano. Bring to a boil.
4. Reduce heat, cover and simmer 30 minutes until lentils are tender.
5. Season soup with salt and pepper.

White Chicken Chili

A creamy white chicken chili with cannellini beans provides a whopping 30 grams of protein per serving. This satisfying soup is also high in fiber.

Ingredients

• 1 tablespoon oil
• 1 pound boneless, skinless chicken breasts
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 can cannellini beans, drained and rinsed
• 32 ounces chicken broth
• 1 cup salsa verde
• 1 teaspoon cumin
• 1 teaspoon oregano
• Juice of 1 lime
• Chopped cilantro, avocado and lime wedges for garnish

Instructions

1. In a large pot, heat oil over medium heat. Season chicken with salt and pepper. Cook 5 minutes per side until browned.
2. Transfer chicken to a plate. Add onion and cook 5 minutes until translucent.
3. Add garlic and cook 1 minute until fragrant.
4. Add beans, broth, salsa verde, cumin and oregano. Bring to a boil.
5. Return chicken to pot. Reduce heat, cover and simmer 20 minutes.
6. Shred chicken using two forks. Stir in lime juice.
7. Ladle soup into bowls. Garnish with cilantro, avocado and lime.

Southwestern Chicken Soup

This flavorful chicken soup gets a protein punch from shredded chicken, black beans and hominy. Top with avocado, cheddar and tortilla strips.

Ingredients

• 2 tablespoons olive oil
• 1 onion, chopped
• 3 carrots, peeled and sliced
• 1 red bell pepper, chopped
• 3 cloves garlic, minced
• 2 teaspoons chili powder
• 1 teaspoon cumin
• 1 quart chicken broth
• 2 cups cooked chicken, shredded
• 1 can black beans, rinsed and drained
• 1 can hominy, drained
• Juice of 1 lime
• Chopped cilantro, avocado, cheddar and tortilla strips for garnish

Instructions

1. In a large pot over medium heat, add oil, onion and carrots. Cook 5 minutes.
2. Add bell pepper, garlic, chili powder and cumin. Cook 2 minutes more.
3. Pour in broth and bring to a boil.
4. Add chicken, black beans and hominy. Reduce heat and simmer 15 minutes.
5. Remove from heat and stir in lime juice.
6. Serve soup garnished with cilantro, avocado, cheddar and tortilla strips.

Chicken Tortilla Soup

This classic chicken tortilla soup gets protein from shredded chicken and beans. Top with avocado, Monterey jack cheese and tortilla chips.

Ingredients

• 1 tablespoon oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 jalapeno, chopped
• 2 teaspoons cumin
• 2 teaspoons oregano
• 1 quart chicken broth
• 1 can diced tomatoes
• 2 boneless, skinless chicken breasts
• 1 can black beans, rinsed and drained
• Juice of 1 lime
• Avocado, Monterey jack, cilantro and tortilla chips for garnish

Instructions

1. Heat oil in a large pot over medium heat. Add onion, garlic, jalapeno, cumin and oregano. Cook 5 minutes.
2. Add broth, tomatoes and chicken breasts. Bring to a boil, reduce heat and simmer 20 minutes.
3. Transfer chicken to a plate. Shred with two forks once cool enough to handle.
4. Return shredded chicken to pot. Add black beans and lime juice.
5. Ladle soup into bowls. Garnish with avocado, cheese, cilantro and tortilla chips.

Beef Barley Soup

Hearty barley and beef come together in this protein-packed soup. Sauteing the beef in bacon fat boosts the flavor.

Ingredients

• 4 slices bacon, diced
• 1 pound ground beef
• 1 onion, diced
• 2 carrots, peeled and sliced
• 2 stalks celery, chopped
• 2 cloves garlic, minced
• 1/2 cup pearl barley
• 1 quart beef broth
• 1 can diced tomatoes
• 1 tablespoon Worcestershire sauce
• 1 teaspoon thyme
• Salt and pepper to taste

Instructions

1. In a large pot over medium heat, cook bacon 5 minutes until crispy. Transfer to a paper towel lined plate.
2. Add beef to bacon fat and cook until browned, about 5 minutes. Drain if needed.
3. Add onion, carrots and celery. Cook 5 minutes until softened.
4. Add garlic and cook 1 minute until fragrant.
5. Stir in barley, then add broth, tomatoes, Worcestershire sauce and thyme.
6. Bring to a boil, then reduce heat and simmer 30 minutes.
7. Season with salt and pepper to taste. Garnish bowls of soup with crumbled bacon.

Sausage Kale Soup

This soup is a great way to get your greens in. Protein-packed Italian turkey sausage balances out the kale's bitterness.

Ingredients

• 1 tablespoon olive oil
• 1 pound ground Italian turkey sausage
• 1 onion, diced
• 4 cloves garlic, minced
• 6 cups chicken broth
• 1 bunch kale, stems removed and leaves chopped
• 1 can cannellini beans, drained and rinsed
• 1/4 teaspoon red pepper flakes
• Freshly grated Parmesan cheese for garnish

Instructions

1. Heat oil in a large pot over medium heat. Add sausage and onion. Cook until sausage is browned, about 6 minutes.
2. Add garlic and cook 1 minute more.
3. Pour in chicken broth. Add kale and beans. Bring to a boil.
4. Reduce heat and simmer 10 minutes until kale is tender.
5. Season with red pepper flakes.
6. Ladle soup into bowls and top with freshly grated Parmesan.

Tips for Packing More Protein into Soups

It's easy to turn any soup into a high protein meal with a few simple changes:

• Use bone broth instead of water for a protein boost.
• Add beans, lentils or extra veggies like mushrooms.
• Mix in quinoa, farro or whole grains like barley.
• Stir in Greek yogurt or milk for a creamier texture.
• Top with grated cheese, nuts, seeds or avocado.
• Poach or saut chicken, beef, pork, shrimp or scallops.
• Swap noodles for spiralized sweet potatoes or butternut squash.

With a few tweaks, you can transform any basic soup into a satisfying high protein meal that will keep you feeling fuller longer!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.