24 Filling Soup Recipes With Over 15 Grams of Protein

We often limit soups to the cold-weather seasons, but they're a great meal option any time of the year — especially when they're rich in protein and keep you full for hours.

To give you some kitchen inspiration, we asked two registered dietitians for high-protein soup recipes that are delicious, relatively simple to prepare and offer at least 15 grams of protein per serving.

If you want to add zest to a traditional chicken and rice soup or you're open to trying a few international favorites, keep scrolling for these cozy meal prep saviors.

• ​273 calories​
• ​20 grams of protein​

"Ground beef is a good source of heme iron, which is an important mineral for maintaining energy and the production of a healthy blood supply in the body," says May Zhu, RD of Nutrition Happens.

Plus, eating ground beef with vitamin-C-rich foods, like the bell peppers in this soup, can help improve the body's absorption of heme iron.

• ​418 calories​
• ​20 grams of protein​

If you love using seasonal produce, this one is a must-try. Butternut squash is easily accessible and affordable during the cold-weather seasons and is an excellent source of vitamin A, Zhu says.

• ​554 calories​
• ​40 grams of protein​

This tasty ravioli soup is made with store-bought pasta sauce and chewy cheese ravioli.

To add more nutrients to this meal, try dropping in some diced vegetables like zucchini and spinach. "It's also best to opt for a pasta sauce that's made without added sugars," Zhu suggests.

• ​286 calories​
• ​22 grams of protein​

"Beans are a great source of plant-based protein and using them is an easy, inexpensive way to add heartiness and fiber to a soup," Zhu says. Consider swapping the macaroni pasta for rice-based or legume-based pasta for even more nutrients.

• ​741 calories​
• ​50 grams of protein​

Cured meat, olives, pickles, veggies and a flavorful beef broth are the stars in this unique and comforting soup recipe that's popular in Russia and other parts of Eastern Europe.

Because cured meats tend to be higher in sodium, choose a low or sodium-free broth to keep salt levels balanced, Zhu suggests. If you want to bulk up the fiber, try adding veggies like cauliflower rice.

• ​383 calories​
• ​33 grams of protein​

This hearty beef soup is loaded with vegetables, and will also give you a serving of whole grains.

"Barley is a nutritious whole grain, but it's not gluten-free," Zhu warns. If you're looking to enjoy this without gluten, swap barley for rice or quinoa.

• ​325 calories​
• ​16 grams of protein​

You may not think that soup works as a breakfast dish, but eating a comforting meal that's high in protein is especially important in the morning hours.

Eggs are a great source of protein for any meal, especially breakfast. "One egg provides around 6 to 7 grams of high-quality protein that has essential amino acids, along with B vitamins and vitamin D."

• ​427 calories​
• ​12 grams of protein​

Cashews are the star of this bowl's dairy-free creamy base. "Cashews are low in sugar and provide a source of unsaturated fats, which when included in a nutrient-rich diet, is linked to lower risk for heart disease," Zhu says.

• ​468 calories​
• ​50 grams of protein​

"This soup is an excellent balance of protein, fiber-rich carbs and healthy fats to complete a meal," Zhu says. "To add more nutrients, try adding a handful of any leafy green like spinach or kale to the mix."

• ​380 calories​
• ​16 grams of protein​

To add even more nutrients to this plant-based meal, consider tossing in vegetables like carrots, celery or spinach, Zhu suggests. "Lentils provide a great source of fiber and vegan protein."

• ​155 calories​
• ​15 grams of protein​

Pumpkin is another great seasonal veggie to eat during the fall, and canned varieties make it easier to incorporate it into recipes. "It's a great source of fiber and beta-carotene, which the body uses to turn into vitamin A," Zhu says.

• ​331 calories​
• ​22 grams of protein​

You'll get plenty of protein from tofu here, and a bag of frozen mixed vegetables like green beans, peas and carrots make this recipe hearty and full of nutrients.

"Tofu is naturally gluten-free and has no cholesterol, which makes it a great option for anyone looking to include more plant-based ingredients into their meals," Zhu says. She says that it's also a great source of calcium and non-heme iron.

• ​424 calories​
• ​23 grams of protein​

This zesty seafood soup is full of flavor and nutrients that will keep you full for longer.

"Adding avocado to soup adds a dose of fats and important nutrients like folate and magnesium," says dietitian Lauren Manaker, RDN. And including shrimp adds protein, while keeping calories to a minimum.

• ​512 calories​
• ​23 grams of protein​

Grab a bowl of this tasty dairy-free soup whenever you want a hefty dose of nutrients.

If you're looking for a soup with plant-based protein, this pick is it. Peas and beans are great sources of protein to ensure this meal is hearty and filling, Manaker says.

• ​627 calories​
• ​52 grams of protein​

Make your own restaurant-style coconut soup right at home with this nutritious, tasty recipe.

Sliced mushrooms give this dish a hearty, meaty flavor and nutrients like riboflavin, which plays a role in the body's metabolism, Manaker says.

• ​301 calories​
• ​17 grams of protein​

The star ingredients in this soup are fresh basil, edamame and sweet green peas. You'll get a dose of nutritious plant-based fats from the almonds on top, too.

"Leaning on herbs and spices like fresh basil help make this soup flavorful while limiting sodium," Manaker says. The addition of edamame and peas adds plant-based protein, too.

• ​187 calories​
• ​15 grams of protein​

In most cases, creamy soups are full of fat-laden ingredients like butter and cream, but this option incorporates milk for the richness, Manaker says. Not to mention, broccoli and cauliflower are full of antioxidants and fiber.

• ​313 calories​
• ​22 grams of protein​

This scrumptious soup is spiced up with poblano peppers for a super satisfying flavor kick.

The lean ground turkey in this recipe makes it satisfying. Consider topping with fresh herbs and spices to enhance flavor without adding sodium or calories.

• ​387 calories​
• ​21 grams of protein​

A little lemon juice goes a long way in adding a punch of flavor to this decadent plant-based soup recipe.

"Lentils are one of the best foods to eat if you are trying to live a healthier lifestyle," Manaker says. "And because they're low-cost and incredibly versatile, including them in soups like this one is ideal."

• ​368 calories​
• ​24 grams of protein​

This recipe suggests making your own turkey meatballs from scratch, but you can purchase pre-made varieties to make prepping this dish even simpler.

"Pasta, like macaroni, is a low glycemic index enriched grain, meaning that eating it won't cause blood sugar to spike," Manaker says. It's also full of iron and folic acid.

• ​274 calories​
• ​22 grams of protein​

This recipe only calls for two strips of bacon, so you get to enjoy the taste of this cured meat without overdoing it on the portion size, Manaker says. And the shrimp is a good source of omega-3 fatty acids, which most of us don't get enough of in our diets.

• ​271 calories​
• ​43 grams of protein​

Cioppino is a traditional Italian fisherman's stew with a tomato base. The seafood here — choose your favorites, but this recipe includes mussels, white fish, scallops and shrimp — makes this meal rich in protein and low in calories.

To cut back on saturated fat, consider skipping the chorizo or opting for chicken or turkey sausage.

• ​228 calories​
• ​22.9 grams of protein​

Chicken is a lean protein that's easy to get your hands on at the grocery store and incredibly versatile. "It also boasts nutrients like choline and vitamin B12, two nutrients that support brain health," Manaker says.

• ​342 calories​
• ​18.7 grams of protein​

"The combination of veggies and beans makes this soup a powerhouse when it comes to nutrition," Manaker says, adding that it's chock-full of fiber, folate and magnesium. Try topping it with avocado slices or protein-rich Greek yogurt for creaminess.