Soup offers a convenient and comforting means to obtain a plethora of essential nutrients in your diet, with ingredients such as beans, grains, vegetables, and meats not only enhancing flavor but also providing numerous health benefits. Moreover, soup isn't just delicious—it can also aid in weight loss! Research indicates that soup is linked to lower body weight and prolonged satiety.
To maximize the weight loss benefits of your soup, consider boosting its protein content. Protein is a cornerstone of overall health, playing pivotal roles in metabolic function, muscle growth, and immune system support. For individuals aiming to shed excess weight, protein proves to be a valuable asset. Adequate protein intake helps stave off cravings, reduce calorie consumption, and prolong feelings of fullness.
If you're a fan of comforting soup and are eager to enhance your protein intake for your weight loss endeavors, you're in the right place. We've assembled a fantastic collection of 16 high-protein soup recipes for you this week. Keep reading to incorporate these recipes into your weekly meal plan.
1) Hearty Asian Beef Noodle Soup
Nutritional Information (Per Serving):
- Calories: 350
- Fat: 8 g (Saturated Fat: 2 g)
- Sodium: 550 mg
- Protein: ~20 g
Featuring delectable high-quality protein sourced from the chuck roast, this soup serves as the ideal cold-weather comfort to complement your weight loss objectives. For an additional protein boost, consider incorporating protein noodles such as Barilla Protein or Banza.
2) Chicken Noodle Soup
Nutritional Information (Per Serving):
- Calories: 225
- Fat: 4 g (Saturated Fat: 1 g)
- Sodium: 720 mg
- Protein: ~20 g
Indulge in a classic chicken noodle soup recipe for a simple protein boost. Featuring shredded white meat chicken, you'll enjoy ample protein while keeping fat calories in check. Additionally, the carrots and celery provide a fiber and antioxidant boost.
3) Beef Stew
Nutritional Information (Per Serving):
- Calories: 410
- Fat: 13 g (Saturated Fat: 4 g)
- Sodium: 600 mg
- Protein: ~22 g
This stew is straightforward to prepare, providing hearty protein from the beef, whether you opt for sirloin, brisket, or chuck roast. The addition of peas, onions, potatoes, carrots, and thyme imparts a wealth of flavor and nutrients.
4) Italian Meatball Soup
Nutritional Information (Per Serving):
- Calories: 333
- Fat: 14 g (Saturated Fat: 5 g)
- Sodium: 690 mg
- Protein: ~40 g
Featuring ingredients such as ground beef, egg, and Parmesan cheese, this soup boasts a substantial protein content. Additionally, it includes pasta, allowing you to further boost your protein intake by opting for a protein-rich pasta variety of your choice.
5) Italian Sausage Soup
Nutritional Information (Per Serving):
- Calories: 360
- Fat: 12 grams (Saturated Fat: 2.5 grams)
- Sodium: 890 milligrams
- Protein: Approximately 30 grams
This soup is a protein-rich option with lower fat content, thanks to the substitution of Italian-style turkey sausage instead of traditional pork sausage. This allows for a satisfying meal with fewer calories while ensuring an adequate intake of lean protein.
6) Cuban Tomato and Black Bean Soup
Nutritional Information (Per Serving):
- Calories: 261
- Fat: 7 grams (Saturated Fat: 2 grams)
- Sodium: 679 milligrams
- Fiber: 8 grams, Sugar: 7 grams
- Protein: 16 grams
This Cuban Tomato and Black Bean soup offers a low-calorie option packed with high protein and fiber content, ideal for those pursuing weight loss goals. Crafted with ingredients such as ham hock, black beans, sweet pepper, onion, and Greek yogurt, this flavorful soup provides comforting warmth on chilly days.
7) Green Chile Pork Soup
Nutritional Information (Per Serving):
- Calories: 259
- Fat: 3 g (Saturated Fat: 1 g)
- Sodium: 667 mg
- Fiber: 6 g, Sugar: 5 g
- Protein: 25 g
We're captivated by the delightful blend of green chiles, corn, cannellini beans, and lime in this soup, not to mention its impressive protein content of 25 grams per serving. Plus, with fewer than 300 calories, it's a fantastic choice for a satisfying and healthy lunch or dinner, perfect for those aiming to shed some weight.
8) Creamy Ham and Broccoli Soup
Nutritional Information (Per Serving):
- Calories: 530
- Fat: 46 g (Saturated Fat: 28 g)
- Sodium: 1,524 mg
- Fiber: 2 g, Sugar: 4 g
- Protein: 22 g
This soup isn't just rich in protein from ham, cheddar cheese, and cream, it's also a keto-friendly option for those adhering to this dietary regimen for weight loss.
9) Copycat Olive Garden Pasta Fagioli Soup
Nutritional Information (Per Serving):
- Protein: Approximately 15 g
Forget about splurging at Olive Garden for their renowned Pasta Fagioli Soup. With this copycat recipe, you can whip up a batch effortlessly, loaded with protein from ground beef, cannellini beans, and kidney beans. Plus, thanks to the beans and added vegetables, it's also packed with fiber.
10) Instant Pot Cheeseburger Soup
Nutritional Information (Per Serving):
- Protein: Approximately 22 g
Surprise your taste buds with a cheeseburger-inspired creation straight from your Instant Pot! Packed with all the classic cheeseburger fixings—ground beef, cheddar cheese, bacon, and diced onions—this cheeseburger soup offers a hearty serving of protein and an explosion of flavor in every bowl.
11) Zuppa Toscana Soup
Nutritional Information (Per Serving):
- Protein: Approximately 18 g
Indulge in the richness of Zuppa Toscana, or "Tuscan Soup", a creamy and satisfying dish abundant in protein sourced from Italian sausage, bacon, and light cream. With an array of nutrient-packed vegetables such as kale, russet potatoes, and garlic, each spoonful offers a wholesome and flavorful experience.
12) Instant Pot Chicken and Rice Soup
Nutritional Information (Per Serving):
- Protein: Approximately 20 g
Utilizing an Instant Pot for soup allows for swift and effortless meal preparation, delivering a nutritious dish in mere minutes. Consider this Chicken and Rice soup, brimming with protein and requiring less than 20 minutes of your time to prepare.
13) Beef Barley Soup
Nutritional Information (Per Serving):
- Calories: 435
- Fat: 10.5 g (Saturated Fat: 1.8 g)
- Sodium: 789 mg
- Protein: 16 g
Featuring beef, carrots, celery, broth, garlic, and barley—a nutritious, high-fiber grain—this soup is packed with essential nutrients such as protein and fiber, making it a valuable addition to your weight loss journey.
14) Low-fat Hearty Turkey Chili
Nutritional Information (Per Serving):
- Calories: 330
- Fat: 6 g (Saturated Fat: 1 g)
- Sodium: 490 mg
- Protein: Approximately 28 g
While the debate over whether chili qualifies as a soup persists, we couldn't resist sharing this turkey chili recipe due to its impressive protein content. Crafted with ground turkey, white beans, kidney beans, dark chocolate, onion, garlic, and an array of flavorful, nutrient-rich ingredients, this turkey chili is a winter essential for your remaining chilly days.
15) White Bean Chicken Enchilada Soup
Nutritional Information (Per Serving):
- Calories: 391
- Fat: 11 g (Saturated Fat: 2.4 g)
- Carbohydrates: 38.5 g (Fiber: 7.2 g, Sugar: 3.9 g)
- Protein: 36.8 g
Packed with over 35 grams of protein per serving, this Chicken Enchilada Soup stands out as one of the highest-protein options on our list. Featuring chicken, cannellini beans, bell peppers, corn, lime, cilantro, and an array of flavorful ingredients, this soup is a must-try for your next dinner.
16) Healthy Chicken Pot Pie Soup
Nutritional Information (Per Serving):
- Calories: 369
- Fat: 10.9 g (Saturated Fat: 1.6 g)
- Carbohydrates: 30.5 g (Fiber: 7.3 g, Sugar: 7.1 g)
- Protein: 41.9 g
Indulge in the comforting flavors of chicken pot pie while pursuing your weight loss goals with this soup. With a whopping 42 grams of protein and fewer than 400 calories per serving, it boasts the highest protein content of any soup on our list, making it an ideal high-protein option for weight loss.