Healthy High Protein Soups: 5 Easy Ways to Nourish You

Name: Healthy High Protein Soups: 5 Easy Ways to Nourish You
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Cuisine: American
Ingredients: 2 cups chicken or vegetable broth; 1 cup cooked lentils; 1 cup diced chicken breast; 1 cup chopped kale; 1/2 cup diced carrots; 1/2 cup diced celery; 1/2 cup chopped onions; 3 cloves minced garlic; 1 teaspoon dried thyme; 1 teaspoon paprika; Salt and pepper to taste

June 10, 2025

By:

Julia marin

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Hey there, soup lovers! If you’re on the hunt for a delicious way to pack in protein while keeping things healthy, you’ve hit the jackpot with this recipe! This healthy high protein soup is not just a bowl of warmth; it’s a flavor explosion that fills you up and fuels your day. With tender chicken, hearty lentils, and vibrant kale, you’re getting a nutritional powerhouse in every spoonful. Plus, the aromatic blend of garlic and thyme adds a cozy touch that will make your kitchen smell divine! Trust me, this soup is perfect for meal prep or a cozy weeknight dinner. Let’s dive into this delightful and nutritious bowl of goodness!

healthy high protein soups - detail 1

Ingredients List

2 cups chicken or vegetable broth
1 cup cooked lentils
1 cup diced chicken breast
1 cup chopped kale
1/2 cup diced carrots
1/2 cup diced celery
1/2 cup chopped onions
3 cloves minced garlic
1 teaspoon dried thyme
1 teaspoon paprika
Salt and pepper to taste

How to Prepare Healthy High Protein Soups

Preparing the Base

To kick things off, grab a large pot and heat a splash of oil over medium heat. I usually use olive oil for its rich flavor, but feel free to use what you have on hand! Once the oil is shimmering, toss in the chopped onions, minced garlic, diced carrots, and diced celery. Sauté these beauties for about 5-7 minutes until the onions become translucent and the veggies start to soften. You’ll want them to be fragrant but not browned—think tender and inviting!

Now, it’s time to add the diced chicken breast. Cook it for about 5-7 minutes, stirring occasionally until it’s nicely browned on all sides and cooked through. This step is crucial for building that savory base that makes your soup so delicious!

Adding Flavors and Proteins

Once your chicken is ready, it’s time to bring in the star players! Stir in the cooked lentils, followed by the chicken or vegetable broth. The broth will deglaze the pot, picking up all those lovely browned bits for even more flavor. Add in the dried thyme and paprika now, and let the aromas fill your kitchen! Bring everything to a boil, then reduce the heat to a gentle simmer. Let it bubble away for about 20 minutes. This simmering time allows all those flavors to meld beautifully, creating a comforting and hearty soup.

Finishing Touches

As the timer ticks down, prepare to add the chopped kale. After 20 minutes, stir in the kale and let it cook for another 5 minutes until it’s wilted and vibrant. This not only adds a lovely pop of color but also boosts the nutritional value! Now, before you serve, don’t forget to taste your soup! Season with salt and pepper as needed. This is your moment to adjust the flavors to your liking—maybe a pinch more thyme or a dash of hot sauce if you’re feeling adventurous. Serve it hot, and enjoy the warm, nourishing goodness!

Nutritional Information

When you’re enjoying a bowl of this healthy high protein soup, you’re not just treating your taste buds—you’re also nourishing your body! Each serving (about 1 cup) is packed with a nutritious punch, making this soup a fantastic choice for anyone looking to eat well. Here’s the breakdown of the estimated nutritional data:

Calories: 320
Fat: 6g
Saturated Fat: 1g
Unsaturated Fat: 5g
Trans Fat: 0g
Cholesterol: 60mg
Sodium: 450mg
Carbohydrates: 40g
Fiber: 12g
Protein: 30g
Sugar: 2g

Keep in mind, these values can vary based on specific ingredients you use, like the type of broth or chicken. But rest assured, you’re still getting a hearty dose of protein and fiber with every spoonful, making this soup a wonderful addition to your healthy eating routine!

Tips for Success

Alright, my fellow soup enthusiasts, here are some of my top tips to ensure you nail this healthy high protein soup! Trust me, a few small tweaks can elevate your dish from good to absolutely fantastic!

Ingredient Substitutions: If you’re in a pinch or just looking to mix things up, feel free to swap the chicken for turkey or even tofu for a vegetarian option. You can also use any leafy green you have on hand—spinach or Swiss chard work beautifully too!
Cooking the Lentils: If you’re using dried lentils, remember to cook them separately before adding them to the pot. This way, they’re perfectly tender and won’t soak up too much broth!
Flavor Boost: For an extra flavor kick, try adding a splash of lemon juice or a dash of hot sauce just before serving. It adds a delightful brightness that complements the savory elements!
Presentation: When serving, don’t shy away from garnishing! A sprinkle of fresh herbs like parsley or cilantro can really brighten up the bowl and make it look extra inviting. You could even add a dollop of Greek yogurt or a swirl of olive oil for a touch of elegance.
Texture Adjustments: If you prefer a creamier soup, blend a portion of it with an immersion blender, then stir it back in. This adds a luxurious mouthfeel while still keeping some hearty chunks!
Batch Cooking: This soup is perfect for meal prep! Make a big batch and store individual portions in airtight containers. Just reheat on the stove or microwave when you’re ready to enjoy a nutritious meal!

With these tips, you’re all set to create a delicious, protein-packed soup that not only tastes amazing but also looks stunning on the table. Happy cooking!

Variations of Healthy High Protein Soups

One of the best things about this healthy high protein soup is its versatility! You can easily customize it to cater to different tastes and dietary preferences. Here are some fun variations to inspire your next batch:

Vegetarian Delight: For a completely vegetarian version, simply omit the chicken and use vegetable broth. You can bump up the protein by adding beans like chickpeas or black beans, along with some quinoa for a hearty texture.
Spicy Kick: If you love a bit of heat, add some diced jalapeños or a teaspoon of red pepper flakes when you sauté the vegetables. This gives the soup a nice spicy undertone that’s sure to warm you up!
Asian Fusion: To give your soup an Asian twist, you can replace the thyme and paprika with ginger and soy sauce. Toss in some mushrooms and bok choy instead of kale for a different flavor profile. Don’t forget to garnish with sesame seeds!
Herb-Infused: Experiment with fresh herbs like basil, cilantro, or dill to add a fresh burst of flavor. Stir them in just before serving for an aromatic finish that brightens up the soup!
Root Vegetable Medley: Swap out the carrots and celery for other root vegetables like sweet potatoes or parsnips. These add a subtle sweetness and different texture, making the soup even more satisfying.
Creamy Variation: If you’re craving a creamier soup, consider blending in some coconut milk or cashew cream after cooking. This will add richness and a lovely nutty flavor that pairs wonderfully with the other ingredients.

Feel free to mix and match these ideas to create your own unique version of this delightful soup. The possibilities are endless, and I can’t wait to hear what delicious combinations you come up with!

Serving Suggestions

Now that you’ve got your delicious healthy high protein soup ready to go, let’s talk about how to elevate your meal experience! This soup is hearty enough to stand on its own, but pairing it with the right sides can take it to the next level. Here are some of my favorite accompaniments:

Crusty Bread: A warm, crusty loaf of whole grain or sourdough bread is perfect for dipping! Slice it up and serve it on the side for a satisfying crunch that complements the soup’s flavors.
Simple Salad: A fresh, crisp salad can add a delightful contrast to the warm soup. Try a mixed green salad with a light vinaigrette, or a classic Caesar for a bit of creaminess!
Grilled Cheese: For a comforting twist, serve your soup with a gooey grilled cheese sandwich. The melty cheese paired with the savory soup is a match made in heaven!
Roasted Vegetables: Add some roasted veggies like Brussels sprouts, zucchini, or bell peppers for a nutritious side that adds texture and flavor. A sprinkle of herbs or a squeeze of lemon can really bring them to life!
Quinoa or Rice: Serving this soup over a bed of quinoa or brown rice can enhance its heartiness. Plus, it soaks up all the delicious broth for a filling meal.
Cheese Topping: Consider sprinkling some freshly grated Parmesan or feta cheese over the soup just before serving. The creamy, salty finish adds a lovely richness that balances the dish beautifully!

These simple yet delightful pairings will not only enhance your meal but also make it feel extra special. So, gather your loved ones, serve up your nourishing soup with these sides, and enjoy a cozy dinner that warms both the body and soul!

Storage & Reheating Instructions

After you’ve enjoyed your delicious healthy high protein soup, you might find yourself with some tasty leftovers. No worries—it’s super easy to store and reheat, ensuring you can savor that flavor-packed goodness again later!

To store your soup, let it cool to room temperature before transferring it to airtight containers. This helps prevent condensation, which can dilute the flavors. You can keep the soup in the refrigerator for up to 4 days, or if you’re looking to save it for later, freeze it! Just make sure to leave a little space at the top of the container, as the soup will expand when frozen. It should keep well in the freezer for about 2-3 months.

When you’re ready to enjoy your soup again, reheating is a breeze! For the best results, I recommend warming it on the stove over medium heat. Stir it occasionally until it’s heated through—this usually takes about 5-10 minutes. If the soup has thickened in the fridge or freezer, you can add a splash of broth or water to reach your desired consistency.

If you’re short on time, you can also use the microwave. Just transfer a portion to a microwave-safe bowl, cover it loosely, and heat in 1-minute intervals, stirring in between until it’s hot. Remember to be careful—hot soup can splatter! By following these simple storage and reheating tips, you’ll keep your soup tasting just as delicious as the first time around. Enjoy every last drop!

FAQ Section

Can I make this soup in advance?
Absolutely! This healthy high protein soup is perfect for meal prep. You can make it a day or two ahead of time, and the flavors will only get better as they meld together in the fridge. Just be sure to store it in airtight containers to keep it fresh!

How long can I store leftovers?
You can keep this soup in the refrigerator for up to 4 days. If you want to save it for longer, freeze it for up to 2-3 months. Just remember to leave some space at the top of your container when freezing, as it will expand!

Can I use dried lentils instead of cooked?
Yes, you can! If you’re using dried lentils, just be sure to rinse them and cook them separately according to package instructions before adding them to the soup. This will ensure they cook properly and maintain their texture.

What can I substitute for chicken?
If you’re looking for a vegetarian option, you can easily omit the chicken and use vegetable broth instead. You might also consider adding some extra beans, tofu, or even chickpeas to boost the protein content!

How can I thicken the soup if it’s too thin?
If you find your soup is a bit soupy for your liking, you can thicken it by blending a portion of it with an immersion blender. This will create a creamy texture while still leaving some chunks for that hearty feel. Alternatively, you can add a bit of cornstarch mixed with water to help it thicken up.

Is this soup gluten-free?
Yes! This healthy high protein soup is naturally gluten-free, especially if you stick to the ingredients listed. Just double-check any packaged items like broth to ensure they’re gluten-free, and you’ll be all set!

Can I add other vegetables?
Absolutely! Feel free to get creative with your veggies! You can add bell peppers, zucchini, or even sweet potatoes for different textures and flavors. Just remember to adjust cooking times accordingly to ensure everything is perfectly tender.

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About me

Hi, my name is Julia, I am the heart of Vihaad Recipes and a passionate lover of good food. My love for cooking began in childhood, inspired by my grandmother's delicious meals. Today, I share tasty recipes that bring people together through the shared enjoyment of food.