This easy high protein soup recipe is an absolute game-changer for weeknight dinners and meal prep! Packed with lean protein, wholesome vegetables, and a rich, satisfying broth, this soup comes together in under 30 minutes and delivers serious nutrition without any fuss. I love making big batches of this to enjoy throughout the week—it’s the kind of recipe that tastes even better the next day.
What makes this high protein soup so special is how incredibly versatile it is. You can swap in your favorite vegetables, use whatever protein you have on hand, and adjust the seasonings to match your cravings. Whether you’re looking for a quick lunch, a light dinner, or meal prep for busy days ahead, this recipe delivers every single time.
The beauty of high protein soup recipes is that they keep you full and satisfied without weighing you down. This version combines tender chicken, hearty beans, and nutrient-dense vegetables in a flavorful broth that feels like a warm hug in a bowl. If you’re looking for more protein-packed meal ideas, check out our Best Toasted Walnuts Recipe for adding extra crunch and protein to your meals.
I’ve tested this recipe countless times, and I can confidently say it’s foolproof. Even if you’re new to cooking, you’ll have restaurant-quality results in your own kitchen. The flavors develop beautifully as everything simmers together, creating a broth that’s both comforting and nutritious.
For additional inspiration on nutritious recipes, explore our Best Buckwheat Pancake Recipe for another protein-packed breakfast option. You might also love our Best Chocolate Pancake Recipe for indulgent mornings, or our Best Sourdough Discard Pancakes Recipe for a tangy twist.
This soup is also perfect for customization. Add more vegetables if you want extra fiber, increase the beans for more plant-based protein, or throw in some pasta for heartiness. The options are truly endless with this base recipe. For more meal prep ideas, don’t miss our Best Strawberries and Cream Ice Cream Recipe for a protein-rich dessert option.
According to nutrition experts at Bon Appétit, protein-rich soups are excellent for satiety and maintaining muscle mass. Serious Eats recommends building soup broths with quality ingredients for maximum flavor development. For more scientific approach to soup making, New York Times Cooking offers excellent guidance on technique and timing.
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 carrots, peeled and sliced
- 3 celery stalks, chopped
- 4 cloves garlic, minced
- 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
- 6 cups low-sodium chicken broth
- 1 can (15 ounces) white beans, drained and rinsed
- 1 can (15 ounces) diced tomatoes with juices
- 2 cups fresh spinach, loosely packed
- 1 teaspoon dried Italian seasoning
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- Salt and black pepper to taste
- 1/4 teaspoon red pepper flakes (optional)
- 2 tablespoons fresh parsley, chopped
- Juice of 1/2 lemon
Instructions
- Heat olive oil in a large soup pot or Dutch oven over medium-high heat. Once shimmering, add the diced onion, carrots, and celery. Sauté for 5-7 minutes, stirring occasionally, until the vegetables begin to soften and the onions become translucent.
- Add minced garlic to the pot and cook for another 1 minute, stirring constantly, until fragrant. Be careful not to burn the garlic, as this will make the soup bitter.
- Add the chicken breast pieces to the pot and cook for 3-4 minutes, stirring occasionally, until the chicken is no longer pink on the outside. The chicken doesn’t need to be fully cooked at this stage.
- Pour in the chicken broth, scraping the bottom of the pot with a wooden spoon to release any flavorful browned bits. Increase heat to bring the broth to a boil.
- Once boiling, add the white beans, diced tomatoes with their juices, Italian seasoning, garlic powder, onion powder, and red pepper flakes if using. Stir well to combine all ingredients.
- Reduce heat to medium and let the soup simmer for 10-12 minutes, or until the chicken is cooked through and vegetables are tender. The internal temperature of the chicken should reach 165°F.
- Add the fresh spinach to the pot and stir until it wilts completely, about 1-2 minutes. The residual heat will gently wilt the spinach while preserving its nutrients.
- Season the soup with salt and black pepper to taste. Squeeze in the fresh lemon juice, which brightens all the flavors beautifully.
- Ladle the soup into bowls and garnish with fresh chopped parsley. Serve immediately while hot, or cool and store in airtight containers for meal prep.
Pro Tips
MEAL PREP FRIENDLY: This soup stores beautifully in the refrigerator for up to 5 days in airtight containers. You can also freeze individual portions in freezer bags or containers for up to 3 months. Simply thaw overnight in the refrigerator and reheat gently on the stovetop.
VARIATIONS AND SUBSTITUTIONS: Feel free to swap the chicken for ground turkey, lean beef, or plant-based protein for a vegetarian version. Instead of white beans, try cannellini beans, chickpeas, or kidney beans. Add extra vegetables like zucchini, bell peppers, green beans, or diced sweet potato based on your preferences and what you have available.
BROTH QUALITY MATTERS: Using quality, low-sodium broth makes a significant difference in the final flavor. Homemade broth is wonderful if you have it, but store-bought works perfectly fine. Avoid high-sodium broths as they can overpower the delicate flavors of the vegetables.
SEASONING ADJUSTMENTS: Start with the recommended seasonings and taste before adding more salt. Remember that flavors intensify as the soup cools, so be conservative with seasoning initially. Fresh lemon juice at the end is crucial for brightening all the flavors.
HEATING AND SERVING: For best results, bring the soup to a gentle simmer rather than a rolling boil, which helps keep the chicken tender and preserves the vegetable texture. If reheating frozen soup, do so slowly over medium heat, stirring occasionally, to prevent the broth from splattering.
NUTRITION BENEFITS: The fiber from beans and vegetables supports digestive health, while the protein from chicken promotes satiety and muscle maintenance. Spinach adds iron and antioxidants, and carrots provide beta-carotene for eye health.