21 High-Protein Soups Under 350 Calories

21 High-Protein Soups Under 350 Calories

Soup season and diet season tend to overlap, and that’s not an accident. A good soup fills you up on fewer calories than almost any other food, mostly because of the water content and the way a hot liquid meal signals “done” to your brain faster than something dry. Add a solid protein source into that pot, and you’ve got a meal that keeps you satisfied for hours instead of sending you back to the fridge by 3 p.m.

I started paying closer attention to protein in soup a few winters ago when I noticed my usual vegetable soups left me hungry an hour later. Swapping in beans, shredded chicken, or a scoop of blended cottage cheese changed everything. The soup felt the same size in the bowl but did a lot more work.

This list rounds up 21 soups that hit at least 20 grams of protein per serving while staying under 350 calories. Some are ready in 20 minutes, others simmer for a while, but all of them are things you can actually make on a Tuesday night. Grab a ladle and let’s get into it.

Image Prompt: Overhead editorial food photograph of a rustic kitchen counter with three different soups in white ceramic bowls, steam rising gently, a linen napkin, a wooden spoon, and a small dish of fresh herbs nearby, warm natural light from a side window, muted neutral color palette, Pinterest-friendly vertical composition, shallow depth of field, cozy and appetizing atmosphere.

Why High-Protein Soups Work So Well

Protein takes longer to digest than carbs, which is part of why a protein-forward soup holds you over better than a broth-heavy one. Pairing that with the natural volume of soup means you’re eating a genuinely large meal without a large calorie count.

According to the Harvard T.H. Chan School of Public Health, protein needs vary by activity level and body size, but spreading protein intake across meals, rather than loading it all at dinner, tends to support steadier energy and appetite control throughout the day. Soup is an easy way to sneak more protein into lunch, which is often the weakest meal of the day for most people.

A few ingredients do most of the heavy lifting in this list: shredded chicken breast, lean ground turkey, white beans, lentils, Greek yogurt, cottage cheese, and eggs. None of these require special shopping trips — you’ll find everything at a regular grocery store.

How to Use This List

You don’t need to make all 21 soups this month. Pick two or three that sound good, keep the ingredients on hand, and rotate them into your week when you want something warm and filling that won’t blow your calorie budget.

A few practical notes before we get into the recipes:

• Calorie and protein counts are approximate. Brands of broth, beans, and dairy vary, so treat these as a reasonable estimate rather than an exact figure.
• Most of these soups freeze well, minus a few exceptions noted in the recipe (dairy-based soups can separate slightly when thawed, though a good stir usually fixes it).
• If you’re short on time, a rotisserie chicken or pre-cooked ground turkey cuts prep time significantly.

21 High-Protein Soups Under 350 Calories

1. Chicken and White Bean Soup

This is the soup I make when I want something that tastes like it simmered all day but actually comes together in 30 minutes. The white beans add creaminess without any cream, and the shredded chicken makes it filling enough for dinner.

Ingredients

• 1 tablespoon olive oil
• 1 small onion, diced
• 2 carrots, sliced
• 2 celery stalks, sliced
• 3 garlic cloves, minced
• 4 cups low-sodium chicken broth
• 1 can (15 oz) white beans, drained and rinsed
• 2 cups shredded cooked chicken breast
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Handful of fresh spinach, optional

Instructions

1. Heat the olive oil in a large pot over medium heat and sauté the onion, carrots, and celery for 5 minutes until softened.
2. Add the garlic and cook for 30 seconds until fragrant.
3. Pour in the broth, add the white beans and thyme, and bring to a simmer.
4. Stir in the shredded chicken and let everything simmer for 10 minutes.
5. Add spinach in the last 2 minutes if using, then season with salt and pepper.

Macros (per serving, makes 4)
Calories: approximately 290
Protein: approximately 30 g
Carbohydrates: approximately 24 g
Fat: approximately 7 g
Fiber: approximately 7 g

2. Turkey and Lentil Soup

Lentils are one of the most underrated protein sources for soup because they hold their shape and thicken the broth naturally, no flour or cream needed.

Ingredients

• 1 pound lean ground turkey
• 1 onion, diced
• 2 carrots, diced
• 1 cup dried green or brown lentils, rinsed
• 6 cups chicken or vegetable broth
• 1 can (14 oz) diced tomatoes
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• Salt and pepper to taste

Instructions

1. Brown the ground turkey in a large pot over medium heat, breaking it apart as it cooks, about 6 minutes.
2. Add the onion and carrots and cook for another 4 minutes.
3. Stir in the lentils, broth, diced tomatoes, cumin, and paprika.
4. Bring to a boil, then reduce heat and simmer for 25 to 30 minutes, until the lentils are tender.
5. Season to taste before serving.

Macros (per serving, makes 6)
Calories: approximately 280
Protein: approximately 24 g
Carbohydrates: approximately 27 g
Fat: approximately 8 g
Fiber: approximately 8 g

3. Egg Drop Protein Soup

This one comes together in under 15 minutes and tastes like takeout without the sodium overload. Whisking the eggs in slowly is the only trick worth knowing here.

Ingredients

• 4 cups chicken broth
• 1 tablespoon soy sauce or tamari
• 1 teaspoon grated fresh ginger
• 3 large eggs, beaten
• 1 cup shredded cooked chicken, optional for extra protein
• 2 green onions, sliced
• 1 tablespoon cornstarch mixed with 2 tablespoons water

Instructions

1. Bring the broth, soy sauce, and ginger to a gentle simmer in a medium pot.
2. Stir in the cornstarch slurry and simmer for 2 minutes until slightly thickened.
3. Reduce the heat to low, then slowly drizzle in the beaten eggs while stirring in a circular motion to create ribbons.
4. Stir in the shredded chicken if using and warm through.
5. Top with green onions before serving.

Macros (per serving, makes 2)
Calories: approximately 210
Protein: approximately 21 g
Carbohydrates: approximately 8 g
Fat: approximately 10 g
Fiber: approximately 1 g

4. Cottage Cheese and Broccoli Soup

This might sound unusual, but blended cottage cheese creates a creamy, protein-rich base without heavy cream. You genuinely can’t taste the cottage cheese once it’s blended.

Ingredients

• 1 tablespoon butter or olive oil
• 1 small onion, diced
• 3 cups broccoli florets
• 3 cups vegetable or chicken broth
• 1 cup cottage cheese
• 1/2 cup shredded cheddar cheese
• Salt, pepper, and a pinch of nutmeg

Instructions

1. Melt the butter in a pot and sauté the onion for 4 minutes.
2. Add the broccoli and broth, then simmer for 12 minutes until the broccoli is tender.
3. Blend the cottage cheese with a splash of the hot broth in a blender until smooth, then stir it back into the pot.
4. Use an immersion blender to puree the soup partially, leaving some broccoli texture if desired.
5. Stir in the cheddar until melted, then season with salt, pepper, and nutmeg.

Macros (per serving, makes 4)
Calories: approximately 220
Protein: approximately 20 g
Carbohydrates: approximately 12 g
Fat: approximately 11 g
Fiber: approximately 3 g

5. Black Bean and Chicken Soup

Smoky, slightly spicy, and one of the easiest soups to make with pantry staples. This one also reheats beautifully for lunch the next day.

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 2 cans (15 oz each) black beans, drained and rinsed
• 4 cups chicken broth
• 1 cup shredded cooked chicken
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• Juice of 1 lime
• Cilantro for garnish

Instructions

1. Heat the oil and sauté the onion for 4 minutes, then add the garlic for 30 seconds.
2. Add the black beans, broth, chili powder, and cumin, and bring to a simmer.
3. Use an immersion blender to blend about half the soup for a thicker texture, leaving some beans whole.
4. Stir in the shredded chicken and simmer for 5 minutes.
5. Finish with lime juice and top with cilantro.

Macros (per serving, makes 5)
Calories: approximately 260
Protein: approximately 22 g
Carbohydrates: approximately 30 g
Fat: approximately 6 g
Fiber: approximately 10 g

6. Greek Lemon Chicken Soup (Avgolemono-Style)

A lighter take on the classic Greek soup, using less rice and more chicken to boost the protein without adding too many carbs.

Ingredients

• 6 cups chicken broth
• 1/2 cup uncooked rice
• 2 cups shredded cooked chicken
• 2 eggs
• Juice of 2 lemons
• Salt and pepper to taste
• Fresh dill, optional

Instructions

1. Bring the broth to a boil and cook the rice according to package time, about 15 minutes.
2. Whisk the eggs and lemon juice together in a bowl.
3. Slowly ladle about a cup of the hot broth into the egg mixture while whisking constantly, to temper it.
4. Pour the tempered egg mixture back into the pot, stirring continuously over low heat until slightly thickened.
5. Add the shredded chicken, season with salt and pepper, and garnish with dill.

Macros (per serving, makes 4)
Calories: approximately 270
Protein: approximately 25 g
Carbohydrates: approximately 22 g
Fat: approximately 8 g
Fiber: approximately 1 g

7. Turkey Chili Soup

Somewhere between chili and soup, this one is thick with beans and lean turkey, and it’s the kind of recipe that tastes better the next day.

Ingredients

• 1 pound lean ground turkey
• 1 onion, diced
• 1 bell pepper, diced
• 1 can (15 oz) kidney beans, drained
• 1 can (14 oz) diced tomatoes
• 2 cups chicken broth
• 2 teaspoons chili powder
• 1 teaspoon cumin
• Salt to taste

Instructions

1. Brown the turkey in a large pot, breaking it into small pieces, about 6 minutes.
2. Add the onion and bell pepper and cook for 4 more minutes.
3. Stir in the beans, tomatoes, broth, chili powder, and cumin.
4. Simmer uncovered for 20 minutes, stirring occasionally.
5. Adjust seasoning before serving.

Macros (per serving, makes 5)
Calories: approximately 300
Protein: approximately 26 g
Carbohydrates: approximately 25 g
Fat: approximately 10 g
Fiber: approximately 8 g

Image Prompt: Vertical Pinterest-style photograph of a bowl of turkey chili soup topped with a dollop of Greek yogurt and sliced jalapeños, rustic wooden table, warm afternoon light, a spoon resting on a folded napkin beside the bowl, deep red and orange tones, close-up composition with slight steam visible, realistic food photography.

8. Shrimp and White Bean Soup

Shrimp cooks fast, which makes this one of the quickest high-protein soups on the list. The white beans add bulk and fiber so you’re not relying on shrimp alone for staying power.

Ingredients

• 1 tablespoon olive oil
• 3 garlic cloves, minced
• 1 can (15 oz) white beans, drained
• 4 cups vegetable or seafood broth
• 1 pound shrimp, peeled and deveined
• 1 cup chopped kale or spinach
• Red pepper flakes, optional
• Salt and pepper to taste

Instructions

1. Heat the oil and sauté the garlic for 1 minute until fragrant.
2. Add the beans and broth, and bring to a simmer for 5 minutes.
3. Add the shrimp and cook for 3 to 4 minutes until pink and opaque.
4. Stir in the kale until wilted, about 2 minutes.
5. Season with salt, pepper, and red pepper flakes if using.

Macros (per serving, makes 4)
Calories: approximately 240
Protein: approximately 28 g
Carbohydrates: approximately 18 g
Fat: approximately 5 g
Fiber: approximately 5 g

9. Chicken Tortilla Soup

Skip the fried tortilla strips and bake a few instead. This soup still delivers on flavor without the extra calories from frying.

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 1 can (14 oz) diced tomatoes
• 4 cups chicken broth
• 2 cups shredded cooked chicken
• 1 can (15 oz) black beans, drained
• 1 teaspoon chili powder
• 1 teaspoon cumin
• Juice of 1 lime
• 2 corn tortillas, cut into strips and baked at 400°F for 8 minutes

Instructions

1. Sauté the onion in olive oil for 4 minutes, then add the garlic for 30 seconds.
2. Add the tomatoes, broth, chili powder, and cumin, and bring to a simmer.
3. Stir in the chicken and black beans, and simmer for 10 minutes.
4. Finish with lime juice.
5. Top each bowl with a few baked tortilla strips just before serving.

Macros (per serving, makes 5)
Calories: approximately 280
Protein: approximately 24 g
Carbohydrates: approximately 28 g
Fat: approximately 7 g
Fiber: approximately 7 g

10. Beef and Barley Soup

Lean beef and barley make a hearty, stick-to-your-ribs soup that still stays under the calorie target because barley is more filling per calorie than most other grains.

Ingredients

• 1 pound lean stew beef, cut into small cubes
• 1 onion, diced
• 2 carrots, sliced
• 2 celery stalks, sliced
• 6 cups beef broth
• 2/3 cup pearl barley
• 1 tablespoon Worcestershire sauce
• Salt and pepper to taste

Instructions

1. Brown the beef in a large pot over medium-high heat, about 6 minutes, then remove and set aside.
2. In the same pot, sauté the onion, carrots, and celery for 5 minutes.
3. Return the beef to the pot, add the broth, barley, and Worcestershire sauce.
4. Simmer covered for 45 minutes, until the barley and beef are tender.
5. Season with salt and pepper before serving.

Macros (per serving, makes 6)
Calories: approximately 310
Protein: approximately 27 g
Carbohydrates: approximately 26 g
Fat: approximately 9 g
Fiber: approximately 5 g

11. Lentil and Spinach Soup with Feta

A vegetarian option that still packs a real protein punch, thanks to the lentils and a sprinkle of feta at the end.

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 1 cup dried red lentils, rinsed
• 5 cups vegetable broth
• 1 teaspoon cumin
• 2 cups fresh spinach
• 1/3 cup crumbled feta

Instructions

1. Sauté the onion in olive oil for 4 minutes, then add garlic for 30 seconds.
2. Stir in the lentils, broth, and cumin, and bring to a boil.
3. Reduce heat and simmer for 20 minutes, until the lentils break down and thicken the soup.
4. Stir in the spinach until wilted.
5. Top each bowl with crumbled feta before serving.

Macros (per serving, makes 4)
Calories: approximately 260
Protein: approximately 16 g
Carbohydrates: approximately 34 g
Fat: approximately 8 g
Fiber: approximately 9 g

12. Chicken Enchilada Soup

All the flavor of enchiladas, none of the tortilla-rolling. This soup thickens naturally from the beans and a bit of the shredded chicken breaking down.

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 1 can (10 oz) red enchilada sauce
• 4 cups chicken broth
• 2 cups shredded cooked chicken
• 1 can (15 oz) black beans, drained
• 1 cup frozen corn
• 1/2 cup shredded Mexican cheese blend

Instructions

1. Sauté the onion in olive oil for 4 minutes.
2. Add the enchilada sauce and broth, and bring to a simmer.
3. Stir in the chicken, black beans, and corn, and simmer for 10 minutes.
4. Ladle into bowls and top with shredded cheese.
5. Let the cheese melt slightly before serving.

Macros (per serving, makes 5)
Calories: approximately 300
Protein: approximately 26 g
Carbohydrates: approximately 26 g
Fat: approximately 10 g
Fiber: approximately 6 g

13. Split Pea and Ham Soup

A classic for a reason. Split peas are naturally high in protein and fiber, and the ham adds a smoky depth without needing much else.

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 1/2 cups dried split peas, rinsed
• 6 cups chicken broth
• 1 cup diced lean ham
• Salt and pepper to taste

Instructions

1. Sauté the onion, carrots, and celery in olive oil for 5 minutes.
2. Add the split peas and broth, and bring to a boil.
3. Reduce heat and simmer, partially covered, for 40 minutes, stirring occasionally.
4. Stir in the diced ham during the last 10 minutes of cooking.
5. Season with salt and pepper before serving.

Macros (per serving, makes 6)
Calories: approximately 270
Protein: approximately 20 g
Carbohydrates: approximately 34 g
Fat: approximately 5 g
Fiber: approximately 11 g

14. Tuscan White Bean and Kale Soup

This one leans on Italian sausage for flavor, so a little goes a long way. Using turkey sausage instead of pork keeps the fat content reasonable while still delivering plenty of flavor.

Ingredients

• 1/2 pound Italian turkey sausage, casings removed
• 1 onion, diced
• 3 garlic cloves, minced
• 2 cans (15 oz each) white beans, drained
• 5 cups chicken broth
• 2 cups chopped kale
• 1 teaspoon Italian seasoning
• Parmesan for topping, optional

Instructions

1. Brown the sausage in a large pot, breaking it apart, about 6 minutes.
2. Add the onion and cook for 4 minutes, then add garlic for 30 seconds.
3. Stir in the white beans, broth, and Italian seasoning, and simmer for 15 minutes.
4. Add the kale and cook until wilted, about 3 minutes.
5. Top with a little Parmesan if desired before serving.

Macros (per serving, makes 5)
Calories: approximately 290
Protein: approximately 22 g
Carbohydrates: approximately 27 g
Fat: approximately 9 g
Fiber: approximately 8 g

15. Salmon and Vegetable Chowder

A lighter chowder that uses evaporated milk instead of heavy cream, keeping it creamy without the extra fat.

Ingredients

• 1 tablespoon butter
• 1 onion, diced
• 2 celery stalks, diced
• 2 potatoes, diced small
• 3 cups fish or vegetable broth
• 1 can (12 oz) evaporated milk
• 1 pound salmon fillet, skin removed, cut into chunks
• 1 cup frozen corn
• Salt, pepper, and fresh dill

Instructions

1. Melt the butter and sauté the onion and celery for 5 minutes.
2. Add the potatoes and broth, and simmer for 12 minutes until the potatoes are just tender.
3. Stir in the evaporated milk and bring to a gentle simmer, not a boil.
4. Add the salmon and corn, and cook for 5 to 6 minutes until the salmon is just cooked through.
5. Season with salt, pepper, and dill before serving.

Macros (per serving, makes 5)
Calories: approximately 320
Protein: approximately 25 g
Carbohydrates: approximately 26 g
Fat: approximately 13 g
Fiber: approximately 3 g

16. Chickpea and Spinach Soup

A budget-friendly vegetarian soup that comes together almost entirely from pantry staples.

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 3 garlic cloves, minced
• 2 cans (15 oz each) chickpeas, drained
• 4 cups vegetable broth
• 1 teaspoon smoked paprika
• 3 cups fresh spinach
• Juice of 1/2 lemon

Instructions

1. Sauté the onion in olive oil for 4 minutes, then add garlic for 30 seconds.
2. Add the chickpeas, broth, and paprika, and bring to a simmer.
3. Use an immersion blender to partially blend the soup, leaving some chickpeas whole for texture.
4. Stir in the spinach until wilted.
5. Finish with lemon juice before serving.

Macros (per serving, makes 4)
Calories: approximately 250
Protein: approximately 13 g
Carbohydrates: approximately 36 g
Fat: approximately 7 g
Fiber: approximately 10 g

17. Buffalo Chicken Soup

A creative way to get buffalo chicken flavor without the fried skin or heavy ranch dressing. Greek yogurt keeps this creamy while adding protein.

Ingredients

• 4 cups chicken broth
• 2 cups shredded cooked chicken
• 1/3 cup buffalo sauce
• 1/2 cup plain Greek yogurt
• 1 celery stalk, diced
• 1 carrot, diced
• Salt to taste
• Crumbled blue cheese, optional topping

Instructions

1. Bring the broth to a simmer with the celery and carrot, and cook for 5 minutes.
2. Add the shredded chicken and buffalo sauce, and simmer for 8 minutes.
3. Remove from heat and let cool slightly for a minute.
4. Whisk in the Greek yogurt until smooth (adding it off direct heat helps prevent curdling).
5. Season with salt and top with blue cheese crumbles if desired.

Macros (per serving, makes 4)
Calories: approximately 230
Protein: approximately 27 g
Carbohydrates: approximately 8 g
Fat: approximately 9 g
Fiber: approximately 1 g

Image Prompt: Close-up vertical food photograph of buffalo chicken soup in a rustic stoneware bowl, visible shredded chicken and orange-hued broth, a swirl of Greek yogurt on top, crumbled blue cheese and a few celery leaves as garnish, warm kitchen lighting, wooden table with a folded kitchen towel nearby, cozy editorial food-blog styling.

18. Moroccan-Spiced Chicken and Chickpea Soup

Warm spices like cinnamon and turmeric give this soup a completely different flavor profile from the rest of the list, which makes it a good one to break up a repetitive rotation.

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 1 can (15 oz) chickpeas, drained
• 1 can (14 oz) diced tomatoes
• 4 cups chicken broth
• 1 1/2 cups shredded cooked chicken
• 1/2 teaspoon cinnamon
• 1/2 teaspoon turmeric
• 1/2 teaspoon cumin
• Fresh cilantro for garnish

Instructions

1. Sauté the onion in olive oil for 4 minutes, then add garlic for 30 seconds.
2. Stir in the chickpeas, tomatoes, broth, cinnamon, turmeric, and cumin.
3. Bring to a simmer and cook for 15 minutes to let the flavors meld.
4. Add the shredded chicken and warm through for 5 minutes.
5. Garnish with fresh cilantro before serving.

Macros (per serving, makes 5)
Calories: approximately 270
Protein: approximately 23 g
Carbohydrates: approximately 27 g
Fat: approximately 7 g
Fiber: approximately 7 g

19. Cauliflower and White Bean Soup with Bacon

Blended cauliflower and white beans create a thick, creamy base, and a little turkey bacon on top adds crunch and a smoky note.

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 3 garlic cloves, minced
• 1 head cauliflower, chopped into florets
• 1 can (15 oz) white beans, drained
• 4 cups vegetable broth
• 3 slices turkey bacon, cooked and crumbled
• Salt and pepper to taste

Instructions

1. Sauté the onion in olive oil for 4 minutes, then add garlic for 30 seconds.
2. Add the cauliflower, white beans, and broth, and simmer for 15 minutes until the cauliflower is very tender.
3. Blend the soup until smooth using an immersion blender or a countertop blender in batches.
4. Season with salt and pepper.
5. Top each bowl with crumbled turkey bacon before serving.

Macros (per serving, makes 4)
Calories: approximately 230
Protein: approximately 15 g
Carbohydrates: approximately 27 g
Fat: approximately 7 g
Fiber: approximately 8 g

20. Thai-Inspired Chicken and Coconut Soup

A lighter take on tom kha gai that uses light coconut milk instead of full-fat, which keeps the calorie count reasonable while still tasting rich.

Ingredients

• 4 cups chicken broth
• 1 can (13.5 oz) light coconut milk
• 2 cups shredded cooked chicken
• 1 tablespoon fish sauce
• 1 tablespoon lime juice
• 1 teaspoon grated ginger
• 1 cup sliced mushrooms
• Fresh cilantro and sliced chili, optional

Instructions

1. Combine the broth and light coconut milk in a pot and bring to a gentle simmer.
2. Add the ginger and mushrooms, and cook for 5 minutes.
3. Stir in the shredded chicken and warm through for 5 minutes.
4. Remove from heat and stir in the fish sauce and lime juice.
5. Garnish with cilantro and sliced chili before serving.

Macros (per serving, makes 4)
Calories: approximately 260
Protein: approximately 24 g
Carbohydrates: approximately 9 g
Fat: approximately 14 g
Fiber: approximately 1 g

21. Minestrone with White Beans and Turkey Sausage

A vegetable-packed soup that still lands a strong protein count thanks to the combination of beans and turkey sausage.

Ingredients

• 1/2 pound turkey sausage, casings removed
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 zucchini, diced
• 1 can (14 oz) diced tomatoes
• 1 can (15 oz) white beans, drained
• 5 cups vegetable broth
• 1/2 cup small pasta, such as ditalini
• Parmesan for topping, optional

Instructions

1. Brown the turkey sausage in a large pot, breaking it apart, about 6 minutes.
2. Add the onion, carrots, and celery, and cook for 5 minutes.
3. Stir in the zucchini, tomatoes, white beans, and broth, and bring to a simmer.
4. Add the pasta and cook according to package time, usually about 9 minutes.
5. Top with a little Parmesan if desired before serving.

Macros (per serving, makes 6)
Calories: approximately 280
Protein: approximately 21 g
Carbohydrates: approximately 30 g
Fat: approximately 8 g
Fiber: approximately 7 g

Meal-Prep and Storage Tips

Most of these soups store well in the fridge for three to four days in an airtight container. I use stackable glass meal-prep containers for lunches like this because they go straight from the fridge to the microwave without any plastic-smell concerns.

For freezing, bean- and lentil-based soups hold up best. Dairy-based soups, like the cottage cheese broccoli soup or the buffalo chicken soup, can separate slightly after thawing. A good whisk or a quick blend once reheated usually brings them back together.

If you’re batch cooking, a food scale makes portioning leftovers into consistent serving sizes much easier, especially if you’re tracking macros closely.

A few other practical notes:

• Double the recipe for soups that freeze well, like the turkey chili or beef and barley, so you always have a backup meal ready.
• If a recipe calls for shredded chicken, a rotisserie chicken from the store cuts your prep time down significantly.
• Swap any broth for a low-sodium version if you’re watching sodium intake, and adjust salt to taste afterward.
• Vegetarians can swap chicken or turkey for extra beans or a plant-based protein crumble in most of these recipes without major changes to cook time.

Frequently Asked Questions

Can I make these soups ahead of time for the week?
Yes. Most hold up well for three to four days refrigerated, and reheating on the stovetop rather than the microwave tends to preserve texture a little better, especially for anything with rice or pasta.

What if I don’t eat meat?
Several recipes on this list, like the lentil and spinach soup, the chickpea and spinach soup, and the minestrone, work well without the meat, or with a plant-based sausage substitute.

Will these soups actually keep me full?
That depends on your overall day, but the combination of protein and fiber in most of these recipes tends to hold hunger off longer than a broth-only soup would, according to general guidance from the Cleveland Clinic on protein and satiety.

Final Thoughts

Twenty-one soups is enough variety to get through a couple of months without repeating yourself too often, and every one of them keeps protein high without pushing calories past 350. Pick one that sounds good tonight, make a double batch, and you’ve got tomorrow’s lunch handled too. That’s really the whole point of a list like this: less decision fatigue, more meals you actually look forward to eating.