10 Satisfying, Protein-Packed Soup Recipes


It’s hard to beat a bowl of hot soup for a comforting, comforting dish. And when you’re craving a hearty, satisfying soup that is a meal in itself, there’s an important nutrient to add: protein.

“Adding protein to soup results in greater meal satisfaction, especially when combined with carbohydrates and healthy fats,” said Rachel Helfferich, RDN, a yoga teacher in Indianapolis. “If your soup doesn’t contain protein, you may still be hungry after you eat it.”

How Much Protein Should You Put in a Bowl of Soup? “If [you’re] I only recommend soup as a source of protein for a meal, and I recommend at least 20 grams (g) of protein, ”said Kelly Jones, RDN, a board certified sports dietitian in Philadelphia. “That’s not to say that low-protein soups are not okay – anything in excess of 10g can be improved to 20g,” she adds.

To increase the amount of protein in any soup, Jones suggests adding shaved Parmigiano Reggiano cheese. However, choose only half an ounce (oz) to keep calories and saturated fat low. a tablespoon of yeast powder; or a slice of high-protein bread – these contain 9 g, 8 g, and 3 g of protein, respectively, according to the US Department of Agriculture (USDA). Another easy way to add protein to your soup is to toss in some canned rinsed beans: for example, half a cup of cannellini beans (also called white kidney beans) contains about 6 grams.

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Prioritize lean sources of protein like chicken, turkey, and leaner cuts of red meat in your soups. “Look for words like” round, “” loin, “or” sirloin “to indicate lean meat,” says Helfferich. Also, try to get protein from a variety of other foods like fish, legumes, nuts, and seeds, she adds.

“Don’t feel like you can only get protein from meat. Plants can also be an excellent source for you, ”says Ginger Hultin, RDN, a Seattle registered nutritionist and author of Anti-Inflammatory Diet Meal Prep. Plant-based proteins like lentils, chickpeas, and black beans are great ways to add protein, fiber, and texture to round out a satisfying soup.

Not only are the following soups healthy and hearty, they also contain at least 12 grams of lean protein per serving.