21 High-Protein Soups Under 350 Calories

Look, I’m not here to tell you that soup is boring. If you think soup is just sad broth in a bowl, you’ve been doing it wrong. High-protein soup is basically a warm hug that also happens to keep you full for hours without blowing your calorie budget. I’ve been living on these lately, and honestly? They’ve changed the entire game for me.

When the weather gets cold—or when you just need something easy that won’t leave you scrounging through the pantry an hour later—these soups deliver. We’re talking real protein, real flavor, and zero chance you’ll feel like you’re eating “diet food.” Because let’s be honest, nobody has time for that nonsense.

Why High-Protein Soups Actually Work

Here’s the thing about protein—it keeps you satisfied way longer than carbs alone ever could. When you pack that into a soup with fiber-rich veggies and legumes, you’ve got yourself a complete meal that doesn’t mess around.

Most of these soups clock in between 250-350 calories per serving but deliver anywhere from 15-30 grams of protein. That’s not some magic trick. It’s just smart ingredient choices: lean meats, beans, lentils, Greek yogurt, tofu. Nothing fancy, nothing you can’t find at a regular grocery store.

The beauty of soup is you can make a giant batch, portion it out, and have lunch or dinner sorted for days. I use these heavy-duty glass containers for meal prep—they stack perfectly in the fridge and reheat without turning everything into mush.

The Protein-Packed Soup Lineup

Classic Chicken and White Bean Soup

This one’s a staple in my house. Shredded chicken breast, white beans, carrots, celery, and a handful of spinach thrown in at the end. The beans add creaminess without any actual cream, and you’re looking at about 28 grams of protein per bowl.

I season mine with rosemary, thyme, and a squeeze of lemon juice right before serving. That citrus hit makes everything taste brighter. Total calories? Around 280. Get Full Recipe.

Lentil and Spinach Soup

Lentils are criminally underrated. They’re cheap, packed with protein and fiber, and they cook down into this hearty, almost meaty texture. This lentil spinach soup is one I make at least twice a month.

Red lentils break down faster and create a thicker soup, while green or brown lentils hold their shape better if you want more texture. Either way, you’re getting about 18 grams of protein and loads of iron. Toss in some spinach at the end, and you’ve got yourself a powerhouse bowl.

Spicy Black Bean Soup

If you like a little kick, this one’s for you. Black beans, diced tomatoes, jalapeños, cumin, and smoked paprika. I usually blend about half of it to make it creamy, then stir the rest back in for texture.

Top it with a dollop of Greek yogurt (adds even more protein, FYI) and some fresh cilantro. You’re at about 22 grams of protein and 310 calories. Not bad for something that tastes this good.

Turkey and Vegetable Soup

Ground turkey is leaner than beef but still has that satisfying, savory flavor. I brown it with onions and garlic, then add whatever veggies I have lying around—zucchini, bell peppers, tomatoes, green beans.

Season it like you would chili: cumin, oregano, a little chili powder. The result is this robust, chunky soup that feels way more indulgent than 290 calories and 26 grams of protein should feel.

If you’re hunting for more protein-packed meal ideas, you might love these high-protein low-calorie meals or check out this solid lineup of 30 high-protein low-calorie recipes.

Creamy Cauliflower and Chickpea Soup

Cauliflower gets blended into the base here, creating this velvety texture without adding cream or butter. Roasted chickpeas on top give you crunch and extra protein.

I roast the chickpeas separately with olive oil, paprika, and garlic powder until they’re crispy. Game changer. The soup itself has about 16 grams of protein, and those chickpeas bump it up to around 20. Calories stay under 300.

Tuscan White Bean and Kale Soup

This one’s inspired by Italian flavors—white beans, kale, tomatoes, and plenty of garlic. Sometimes I add a parmesan rind to the pot while it simmers for extra depth. Just fish it out before serving.

Kale holds up better in soup than spinach does, so it won’t turn into green mush if you reheat it. You’re getting around 19 grams of protein and about 270 calories per serving. Pair it with some crusty bread if you’re feeling it, or keep it simple.

Thai-Inspired Coconut Chicken Soup

Okay, hear me out. Light coconut milk, shredded chicken, mushrooms, lime juice, fish sauce, and a little ginger. It’s like a lighter version of tom kha gai but still rich enough to feel special.

The coconut milk keeps the calories in check if you use the light version. You still get that creamy, slightly sweet base, but you’re only at about 310 calories with 24 grams of protein. I use this mini food processor to mince ginger and garlic—takes like 10 seconds and saves so much time.

Moroccan Chickpea and Vegetable Soup

Cumin, coriander, cinnamon, and a pinch of cayenne turn this into something warm and aromatic. Chickpeas, tomatoes, carrots, and zucchini make it hearty. Sometimes I stir in a handful of raisins for a touch of sweetness, but that’s totally optional.

This one’s around 17 grams of protein and 285 calories. It’s also vegan if you use vegetable broth, which makes it a solid option when you’re cooking for a mixed crowd.

If you’re vibing with these Mediterranean-inspired flavors, this Mediterranean grain bowl or this chickpea cauliflower coconut curry might hit the spot too.

Miso Tofu Soup

Miso paste is one of those ingredients you buy once and use forever. It adds this deep, savory umami flavor that makes everything taste more complex. Cubed tofu, mushrooms, green onions, and a little seaweed if you’re feeling authentic.

Tofu is basically a protein sponge—it soaks up whatever flavors you throw at it. This soup has about 18 grams of protein and hovers around 250 calories. Plus, it comes together in like 15 minutes.

Italian Wedding Soup (Lightened Up)

Traditionally, this has mini meatballs, pasta, and greens. I skip the pasta entirely and bulk up the veggies instead. Turkey or chicken meatballs keep it lean, and I pack them with garlic, parmesan, and Italian seasoning.

Each serving gives you about 27 grams of protein for around 310 calories. The meatballs freeze beautifully, so I make a double batch and keep them on hand for quick soup nights.

Beef and Barley Soup

Barley is underrated. It’s chewy, filling, and adds this nutty flavor that works perfectly with beef. I use lean stew meat or even ground beef if I’m feeling lazy.

Carrots, celery, onions, and a bay leaf are all you need for flavor. This one’s a little heartier, coming in at about 330 calories, but you’re also getting 25 grams of protein. Worth it.

Spicy Sausage and Kale Soup

Turkey sausage keeps the calories down but still brings big flavor. I like the spicy Italian kind. Brown it, add kale, white beans, tomatoes, and chicken broth. Done.

The sausage does most of the heavy lifting with seasoning, so you barely need to add anything else. Around 290 calories and 23 grams of protein. This one’s ridiculously easy.

Asian-Inspired Egg Drop Soup with Chicken

Egg drop soup is underrated for protein. Beaten eggs get swirled into hot broth and create these delicate ribbons. Add shredded chicken, mushrooms, and bok choy, and you’ve got a full meal.

I season it with soy sauce, sesame oil, and white pepper. It’s light but surprisingly filling—around 260 calories with 22 grams of protein.

Greek Lemon Chicken Soup

This is basically avgolemono but with extra chicken for more protein. The egg-lemon base makes it creamy without any dairy. It’s tangy, comforting, and totally different from your average chicken soup.

If you’ve never made it before, don’t stress—it’s easier than it sounds. You temper the eggs so they don’t scramble, whisk in lemon juice, and stir it into the broth. Magic. About 280 calories and 26 grams of protein.

Craving more Greek-inspired dishes? Try this Greek yogurt parfait for breakfast or this cucumber tomato feta salad for a fresh side.

Chipotle Chicken Tortilla Soup (No Tortillas)

I skip the tortilla strips to keep it low-cal, but I still get all that smoky, spicy goodness from chipotle peppers in adobo. Shredded chicken, black beans, corn, tomatoes, and a squeeze of lime.

Top it with avocado, cilantro, and a little cheese if you want. Even with toppings, you’re under 320 calories with 24 grams of protein.

Curried Lentil and Sweet Potato Soup

Red curry paste, coconut milk (light version), lentils, and sweet potatoes. It’s creamy, slightly sweet, and has this gentle heat that builds as you eat. This lentil sweet potato stew is the full version, and it’s genuinely one of my favorites.

The sweet potatoes add natural sweetness and bulk up the soup without adding many calories. Around 18 grams of protein and 295 calories per serving.

Mexican-Style Chicken and Zucchini Soup

Zucchini cooks down into the broth and almost melts, adding body without heaviness. Shredded chicken, diced tomatoes, green chiles, cumin, and oregano make it flavorful and filling.

I usually add a handful of cilantro and a squeeze of lime at the end. About 25 grams of protein and 275 calories.

White Chicken Chili

This is my go-to when I want something cozy but not red-sauce-based. White beans, shredded chicken, green chiles, and a little cumin. I sometimes add a splash of Greek yogurt at the end to make it extra creamy.

If you’re not into spice, this one’s pretty mild. But if you are, toss in some jalapeños. Around 320 calories with 28 grams of protein.

Mediterranean Fish Soup

White fish like cod or halibut works great here. Tomatoes, fennel, garlic, and a splash of white wine if you have it. The fish cooks directly in the broth, which keeps it moist and infuses everything with flavor.

This one feels fancy but takes less than 30 minutes start to finish. About 27 grams of protein and 290 calories.

Looking for more fish options? Check out these Mediterranean fish recipes or this grilled salmon with tomato caper relish.

Pork and Cabbage Soup

Lean pork loin, shredded cabbage, carrots, and a little ginger. It’s simple but deeply satisfying. Cabbage is one of those vegetables that gets sweeter and more flavorful as it cooks.

I season it with soy sauce and a touch of sesame oil. Around 310 calories and 24 grams of protein.

Minestrone with Turkey Meatballs

Classic minestrone gets a protein boost from turkey meatballs. I skip the pasta or use a small amount of whole wheat orzo. Kidney beans, green beans, tomatoes, zucchini—basically a vegetable party in a bowl.

The meatballs make it heartier, and you’re still only at about 325 calories with 26 grams of protein.

Gingery Shrimp and Bok Choy Soup

Shrimp cooks fast and packs serious protein. This soup comes together in under 20 minutes. Fresh ginger, garlic, bok choy, mushrooms, and shrimp in a light broth.

A little soy sauce and sesame oil give it depth. It’s around 240 calories but still has 25 grams of protein. Perfect for when you need something quick but substantial. If shrimp’s your thing, you’ll probably dig these Mediterranean shrimp recipes.

Tips for Making High-Protein Soup Work for You

Batch cooking is your friend. Most of these soups keep in the fridge for 4-5 days and freeze beautifully for up to 3 months. I portion them into individual servings so I can grab one and go.

Invest in good storage. Seriously, cheap containers leak and stain. These glass meal prep containers have been lifesavers for me. They’re microwave-safe and dishwasher-safe, which matters more than you’d think.

Don’t skip the garnishes. Fresh herbs, a squeeze of citrus, a dollop of yogurt—these little touches make reheated soup taste fresh and intentional. Keep a bag of frozen cilantro or parsley in your freezer for this exact reason.

Layer your flavors. Sauté your aromatics first. Toast your spices. Add acid at the end. These small steps make the difference between “meh” soup and something you’d actually crave.

Adjust thickness as needed. If your soup’s too thick after sitting in the fridge, just add a splash of broth when you reheat it. If it’s too thin, let it simmer uncovered for a few extra minutes or blend a portion of it.

Related Recipes You’ll Love

Looking for more protein-packed options that keep you full and satisfied? Here are some recipes that pair perfectly with these soups:

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Quick Meal Prep Options:

Complete Meal Plans:

The Bottom Line

High-protein soups don’t have to be complicated or bland. They just need good ingredients, smart seasoning, and maybe a decent immersion blender (this one’s my ride-or-die).

Whether you’re meal prepping for the week or just need something warm and filling after a long day, these soups deliver without making you feel like you’re sacrificing anything. They’re real food, they taste good, and they actually keep you full.

So grab your biggest pot, pick a couple recipes to try, and see for yourself. Once you nail down a few favorites, you’ll wonder how you ever got through soup season without them.

21 High-Protein Soups Under 350 Calories

Why High-Protein Soups Actually Work