Name: 11 Low Calorie High Protein Soups
Prep time: 10 min
Cook time: 20 min
Yield: Serves 4
Ingredients: 1 tbsp olive oil; 1 large onion, finely chopped; 2 cloves garlic, minced; 1 tsp ground cumin; 1 tsp ground coriander; ½ tsp turmeric; 250g dried red lentils, rinsed; 1.5 litres low-sodium vegetable stock; 1 tin (400g) chopped tomatoes; Juice of ½ a lemon; Salt and freshly ground black pepper to taste; Fresh coriander, for garnish (optional)

Are you looking for a meal that offers deep comfort and warmth, but also supports your health and fitness ambitions? We know it can be tricky to find dishes that tick both the delicious and nutritious boxes. We believe you don’t need to compromise, which is why we’ve curated this definitive collection of the best 11 low calorie high protein soups designed to leave you feeling satisfied, vibrant, and on course with your goals.

Soup is a wonderfully adaptable and forgiving dish. It serves as the ideal base for lean proteins and fibre-packed vegetables, resulting in a meal that is both hydrating and exceptionally filling. Whether you need a swift lunch, a nourishing evening meal, or a fantastic option for your weekly healthy meal prep, our guide has something for you.

Why Choose a Healthy High Protein Soup?

Before we explore the recipes, let’s look at what makes these soups such a fantastic addition to a health-conscious lifestyle. Protein is an incredibly powerful macronutrient, vital for repairing and building tissues, producing enzymes and hormones, and forming the fundamental structure of our bones, muscles, cartilage, skin, and blood. As highlighted by the NHS Eatwell Guide, lean protein sources are an integral component of a well-rounded diet.

When you pair a high protein content with the low calorie count of a broth-based soup, you create a meal that truly satisfies. This combination helps you to feel full for a longer period, which can be instrumental in preventing unnecessary snacking and supporting weight management. Now, let’s move on to the recipes!

Our Top 11 Low Calorie High Protein Soups

Here you will find our favourite recipes, all of which are straightforward to prepare, bursting with flavour, and full of nutritional benefits. We’ve offered a variety of plant-based and meat-based choices to cater to all dietary needs.

Hearty Red Lentil Soup

A beloved classic for good reason! This soup is wonderfully economical and brimming with plant-based protein and fibre. Red lentils soften into a rich, velvety consistency, meaning no dairy is needed. Flavoured with cumin, coriander, and a hint of turmeric, this Lentil soup is like a warm hug in a bowl.
Classic Chicken & Vegetable Soup

The quintessential comfort food has been given a healthy update. We opt for lean chicken breast, a tasty low-sodium stock, and a vibrant mix of vegetables such as carrots, celery, and peas. This Chicken protein soup is not only a comforting remedy when you’re feeling unwell but also excellent for aiding muscle recovery after a workout.
Spicy Black Bean Soup

This recipe is perfect for those who enjoy a little heat. Black beans are a superb source of both protein and fibre. By blending half the mixture, you achieve a beautifully creamy base. We enhance its flavour with chilli powder, smoked paprika, and a final squeeze of fresh lime juice for a lively, zesty taste.
Turkey, Kale, and White Bean Soup

This is a superb way to use leftover turkey or to create a fresh meal with lean turkey mince. This Bean soup is a true nutritional giant, blending lean protein with the vitamins of kale and the fibre of cannellini beans. The result is a chunky, fulfilling meal all on its own.
Creamy Broccoli and Stilton (Without the Cream!)

Wondering how we achieve that creamy texture? The trick is a potato! A single potato, cooked and puréed with the broccoli, gives the soup a silky-smooth body. Just a small amount of Stilton cheese delivers a powerful flavour and an extra protein kick while keeping the calorie count low. It’s an ingenious take on a British classic.
Split Pea and Lean Ham Soup

This traditional recipe is naturally rich in protein and incredibly satiating. Using a lean ham hock or gammon steak imparts a deep, savoury taste with reduced fat. The split peas cook down to create a thick, rustic soup that will keep hunger at bay for hours.
Quinoa, Chicken, and Spinach Soup

As a complete protein, quinoa is a brilliant ingredient to add to any soup. When paired with tender chicken breast and fresh spinach, it creates a light yet substantial soup ideal for lunchtime. A little squeeze of lemon right before serving elevates all the flavours.
Miso Soup with Tofu and Edamame

A swift and simple Japanese-inspired soup that is packed with savoury umami notes. Miso paste is low in calories, while firm tofu and edamame beans provide a significant protein boost. It’s a delightfully light yet deeply satisfying choice.
Spiced Chickpea and Tomato Soup

This vibrant Mediterranean-style soup is full of life and flavour. Chickpeas are another excellent plant-based protein. When simmered in a tomato broth with garlic, onions, and warming spices like cinnamon and paprika, it tastes both wholesome and wonderfully aromatic.
Lean Beef and Barley Soup

A hearty and wholesome soup that feels like a proper indulgence. We use a lean cut of stewing steak, making sure to trim any fat, and add pearled barley for a pleasant, chewy texture and additional fibre. This slow-cooked favourite is definitely worth the small amount of extra time.
Cod, Chorizo and Cannellini Bean Stew

A stew can certainly be a soup, and this one is a real treat. A little bit of flavour-packed chorizo adds a lot of character. Flaky cod offers lean protein, while cannellini beans bring creaminess and another protein source. It’s a healthy and filling taste of Spain in a bowl.

Featured Recipe: Hearty Red Lentil Soup

To give you a better idea, we wanted to spotlight one of our absolute favourites: the Hearty Red Lentil Soup. This recipe perfectly showcases what a Healthy High Protein Soup can be—simple, cost-effective, and wonderfully tasty. You can enjoy it as a standalone meal or pair it with something light, such as a Classic House Salad with Red Wine Vinaigrette, to round it out.

Why You’ll Love This Recipe

Effortlessly Easy: This is a true one-pot recipe! It demands very little preparation and is practically foolproof, which makes it ideal for novice cooks.
Rich in Plant-Based Goodness: Lentils are a nutritional powerhouse, offering ample protein and fibre to help you feel full and support muscle maintenance.
Kind to Your Wallet: All the ingredients are affordable and easy to find, demonstrating that eating well doesn’t need to be expensive.
Ideal for Planning Ahead: This soup develops even more flavour overnight and freezes exceptionally well, making it a superb choice for your weekly meal plan.
Easily Adaptable: You can put your own spin on it by adding extra vegetables like spinach or carrots, or by finishing it with a dollop of yoghurt.

Ingredients

1 tbsp olive oil
1 large onion, finely chopped
2 cloves garlic, minced
1 tsp ground cumin
1 tsp ground coriander
½ tsp turmeric
250g dried red lentils, rinsed
1.5 litres low-sodium vegetable stock
1 tin (400g) chopped tomatoes
Juice of ½ a lemon
Salt and freshly ground black pepper to taste
Fresh coriander, for garnish (optional)

Tips for Making the Best High Protein Soups

Creating a wholesome soup is straightforward, but with a few key techniques, you can elevate it from merely good to truly exceptional. For those interested in other easy, protein-rich dishes, this Crockpot Garlic Parmesan Chicken Pasta is another great recipe to try.

Build a Flavour Base: Always begin by gently frying your aromatic vegetables (such as onion, garlic, celery, and carrot) in a touch of oil. This technique establishes a rich and savoury foundation for the rest of your soup.
Use Low-Sodium Stock: To manage the saltiness of your dish, start with low-sodium or unsalted stock. You can easily adjust the seasoning at the end, but you can’t remove excess salt.
Embrace Herbs and Spices: Be generous with dried herbs, spices, and fresh garnishes. They introduce layers of flavour without contributing any calories. Adding a bay leaf during cooking or scattering fresh parsley on top can transform your soup.
Add a Splash of Acid: A squeeze of lemon juice or a drop of vinegar just before serving can awaken all the flavours in the pot, making the entire dish taste brighter and more vibrant.

FAQ

Q: Can I freeze these low calorie high protein soups?

A: Yes, definitely! The majority of these soups are well-suited for freezing. We suggest allowing the soup to cool down completely before pouring it into freezer-proof containers or bags. They generally keep well for up to three months. Note that soups containing potatoes or dairy might undergo a slight texture change when reheated, but they will remain perfectly delicious.

Q: How can I make a soup creamier without adding lots of calories?

A: We have a few excellent methods! You can blend a portion of the soup (around a third) and then stir it back into the pot. Incorporating a cooked, blended potato, as seen in our broccoli soup recipe, is also highly effective. Another fantastic trick is to mix in a spoonful of Greek yoghurt or some puréed cannellini beans right at the end of cooking.

Q: Are purely vegetable soups high enough in protein?

A: They most certainly can be! The trick is to include vegetables and pulses that are naturally rich in protein. Ingredients like lentils, chickpeas, black beans, cannellini beans, split peas, quinoa, tofu, and edamame are all brilliant plant-based protein sources that can transform any vegetable soup into a satisfying, protein-rich meal.

Conclusion

And that concludes our guide to 11 low calorie high protein soups, demonstrating that nutritious food can also be comforting, delicious, and thoroughly satisfying. Each recipe has been chosen to help nourish your body, ensure you feel full, and support you on your journey towards your wellness targets.

We hope you feel inspired to experiment in your own kitchen. Feel free to use these ideas as a foundation and adjust them to suit your personal preferences. It’s time to grab your favourite saucepan, assemble your ingredients, and prepare for a wonderfully wholesome and tasty meal. We’d love to hear which soup you decide to make first!