10 High-Protein Soups That Make Weight Loss Feel Like Comfort Food

High-protein diets have gained popularity as an effective strategy for weight loss and improved body composition. Research suggests that increasing protein intake can lead to greater satiety, enhanced metabolism, and preservation of lean muscle mass during weight loss.¹

Moreover, protein has a higher thermic effect compared to carbohydrates and fats, meaning the body burns more calories digesting it.

While the optimal protein intake varies based on individual factors, it’s essential to balance protein intake with other nutrients for overall health. Simmer your way to success with these ten filling, flavorful, and figure-friendly soups that prove healthy eating doesn’t have to be bland or boring.

1. Smoky Chicken Quinoa Soup

This hearty soup is a protein powerhouse, combining lean chicken breast, protein-rich quinoa, and fiber-packed black beans. It’s a triple threat for weight loss, providing a whopping 42 grams of protein per serving while keeping calories in check.

Ingredients:

• 1 lb boneless, skinless chicken breast, diced
• 1 cup quinoa, rinsed
• 1 can black beans, drained and rinsed
• 1 onion, diced
• 2 cloves garlic, minced
• 1 red bell pepper, chopped
• 2 tsp smoked paprika
• 1 tsp cumin
• 6 cups low-sodium chicken broth
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

1. In a large pot, sauté onion and garlic until fragrant.
2. Add chicken and cook until browned.
3. Stir in quinoa, black beans, bell pepper, and spices.
4. Pour in chicken broth and bring to a boil.
5. Reduce heat and simmer for 20 minutes or until quinoa is cooked.
6. Season with salt and pepper.
7. Serve hot, garnished with cilantro.

2. Greek Lemon Chicken Soup

This light and tangy soup is a protein powerhouse, boasting an impressive 52 grams per serving. The unexpected addition of eggs creates a creamy texture while boosting the protein content, making it an ideal choice for weight loss.

Ingredients:

• 1 lb boneless, skinless chicken breast
• 8 cups chicken broth
• 1/2 cup orzo pasta
• 3 eggs
• 1/4 cup fresh lemon juice
• 1/4 cup fresh dill, chopped
• Salt and pepper to taste

Instructions:

1. Bring broth to a boil and add chicken. Simmer until cooked through.
2. Remove chicken, shred, and set aside.
3. Add orzo to the broth and cook until tender.
4. In a bowl, whisk eggs and lemon juice.
5. Slowly add 1 cup of hot broth to the egg mixture, whisking constantly.
6. Pour the egg mixture back into the pot, stirring continuously.
7. Add shredded chicken and dill.
8. Simmer for 5 minutes and serve hot.

3. Curried Carrot-Tomato Soup with Chickpea Gremolata

This vibrant vegetarian soup proves that plant-based proteins can be just as satisfying. The crispy chickpea gremolata adds a delightful crunch and boosts the protein content to 12 grams per serving while keeping the calorie count low at just 316 calories.

Ingredients:

• 4 cups carrots, chopped
• 2 cups canned tomatoes
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tbsp curry powder
• 4 cups vegetable broth
• 1 can chickpeas, drained and rinsed
• 2 tbsp olive oil
• Zest of 1 lemon
• 1/4 cup fresh parsley, chopped
• Salt and pepper to taste

Instructions:

1. Sauté onion and garlic in a pot until soft.
2. Add carrots, tomatoes, curry powder, and broth. Simmer until carrots are tender.
3. Blend soup until smooth.
4. For gremolata, toss chickpeas with olive oil and roast until crispy.
5. Mix roasted chickpeas with lemon zest and parsley.
6. Serve soup topped with chickpea gremolata.

4. White Bean Chicken Enchilada Soup

This hearty soup packs a protein punch with over 35 grams per serving. It combines lean chicken breast with fiber-rich white beans, creating a satisfying meal that’s perfect for weight loss. The Mexican-inspired flavors make it a crowd-pleaser.

Ingredients:

• 1 lb boneless, skinless chicken breast
• 2 cans white beans, drained and rinsed
• 1 can enchilada sauce
• 1 onion, diced
• 1 bell pepper, chopped
• 2 cloves garlic, minced
• 4 cups chicken broth
• 1 cup corn kernels
• 1 tsp cumin
• 1 tsp chili powder
• Juice of 1 lime
• Fresh cilantro for garnish

Instructions:

1. Cook chicken in a pot with broth until done. Remove and shred.
2. In the same pot, sauté onion, bell pepper, and garlic.
3. Add beans, enchilada sauce, corn, and spices.
4. Return shredded chicken to the pot and simmer for 20 minutes.
5. Stir in lime juice and serve with cilantro on top.

5. Italian Sausage Soup

This flavorful soup uses lean turkey sausage instead of pork, keeping the fat content low while still providing a robust 30 grams of protein per serving. It’s a satisfying option for those looking to lose weight without sacrificing taste.

Ingredients:

• 1 lb Italian-style turkey sausage, casings removed
• 1 onion, diced
• 2 cloves garlic, minced
• 2 carrots, sliced
• 2 celery stalks, sliced
• 1 can diced tomatoes
• 6 cups low-sodium chicken broth
• 1 cup small pasta (like orzo or small shells)
• 2 cups spinach leaves
• 1 tsp Italian seasoning
• Salt and pepper to taste

Instructions:

1. Brown turkey sausage in a large pot, breaking it up as it cooks.
2. Add onion, garlic, carrots, and celery. Cook until vegetables soften.
3. Stir in tomatoes, broth, and Italian seasoning. Bring to a boil.
4. Add pasta and cook until tender.
5. Stir in spinach and cook until wilted.
6. Season with salt and pepper and serve hot.

6. Lentil & Vegetable Soup

Lentils are a nutritional powerhouse, offering high protein and fiber content that aids in weight loss. This soup is not only filling but also provides essential nutrients, making it an excellent choice for a healthy diet.

Ingredients:

• 1 cup dried lentils, rinsed
• 1 onion, diced
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 can diced tomatoes
• 6 cups vegetable broth
• 1 tsp cumin
• 1 tsp thyme
• 2 cups spinach leaves
• Salt and pepper to taste

Instructions:

1. Sauté onion, carrots, celery, and garlic in a pot until softened.
2. Add lentils, tomatoes, broth, cumin, and thyme. Bring to a boil.
3. Reduce heat and simmer for 25-30 minutes until lentils are tender.
4. Stir in spinach and cook until wilted.
5. Season with salt and pepper and serve.

7. Chilled Creamy Basil & Pea Soup

This refreshing soup proves that high-protein options aren’t limited to hot dishes. With 14 grams of protein per serving and only 232 calories, it’s a perfect light meal for summer days when you’re watching your weight.

Ingredients:

• 4 cups frozen peas
• 2 cups low-fat Greek yogurt
• 1 cup fresh basil leaves
• 2 cloves garlic
• 2 cups vegetable broth
• Juice of 1 lemon
• Salt and pepper to taste

Instructions:

1. Cook peas in boiling water for 3 minutes, then drain and cool.
2. Blend peas, yogurt, basil, garlic, and broth until smooth.
3. Stir in lemon juice, salt, and pepper.
4. Chill for at least 2 hours before serving.

8. Butternut Squash & Chicken Soup

This creamy soup combines the sweetness of butternut squash with lean protein from chicken breast. It’s low in calories but high in nutrients, making it an excellent choice for weight loss.

Ingredients:

• 1 butternut squash, peeled and cubed
• 1 lb boneless, skinless chicken breast, diced
• 1 onion, diced
• 2 cloves garlic, minced
• 4 cups chicken broth
• 1 tsp thyme
• 1/4 tsp nutmeg
• 1/2 cup low-fat milk
• Salt and pepper to taste

Instructions:

1. Sauté onion and garlic in a pot until softened.
2. Add chicken and cook until browned.
3. Add squash, broth, thyme, and nutmeg. Simmer until the squash is tender.
4. Blend soup until smooth, then stir in milk.
5. Season with salt and pepper and serve hot.

9. Broccoli & Cheddar Soup

This lighter version of a classic favorite uses Greek yogurt instead of heavy cream to boost protein content while keeping calories in check. It’s a comforting option for those looking to lose weight without feeling deprived.

Ingredients:

• 4 cups broccoli florets
• 1 onion, diced
• 2 cloves garlic, minced
• 3 cups low-sodium chicken broth
• 1 cup low-fat Greek yogurt
• 1 cup shredded cheddar cheese
• 1 tsp Dijon mustard
• Salt and pepper to taste

Instructions:

1. Sauté onion and garlic in a pot until softened.
2. Add broccoli and broth. Simmer until broccoli is tender.
3. Blend soup until smooth.
4. Stir in yogurt, cheese, and mustard until the cheese melts.
5. Season with salt and pepper and serve hot.

10. Miso Soup with Tofu & Vegetables

This Japanese-inspired soup is low in calories but high in protein, thanks to the addition of tofu. Miso paste adds a rich, savory flavor while providing probiotics that can aid in digestion and weight loss.

Ingredients:

• 4 cups water
• 2 tbsp miso paste
• 1 block firm tofu, cubed
• 1 cup shiitake mushrooms, sliced
• 1 cup spinach leaves
• 2 green onions, sliced
• 1 sheet nori seaweed, cut into strips

Instructions:

1. Bring water to a simmer in a pot.
2. Whisk in miso paste until dissolved.
3. Add tofu and mushrooms. Simmer for 5 minutes.
4. Stir in spinach and cook until wilted.
5. Serve hot, garnished with green onions and nori strips.

These 10 high-protein soup recipes prove that healthy eating can be both delicious and satisfying. By incorporating lean proteins, fiber-rich vegetables, and flavorful herbs and spices, these soups offer a perfect balance of nutrition and taste.

Source:

1. Science Direct

Davin Eberhardt

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Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.

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