Hearty High-Protein Soup Recipe

Muscle-Boosting High-Protein Soup Recipe for Strong Bodies

Soups can turn an ordinary meal into a comforting experience, especially when you craft a hearty high-protein soup that nourishes both body and soul.

Packed with robust ingredients, this recipe delivers a nutritional punch that satisfies deeply.

Protein-rich elements blend seamlessly with aromatic vegetables and savory seasonings.

Each spoonful promises warmth and substantial nutrition for active individuals seeking a wholesome meal.

The combination of carefully selected ingredients ensures a balanced and filling dish that replenishes energy levels.

Protein lovers will appreciate the thoughtful approach to creating a soup that feels like a complete meal.

Dive into this delicious creation and fuel your day with every delectable bite.

Quick Recipe Overview

Prep Time: 15 minutes

Cook Time: 35 minutes

Total Time: 50 minutes

Calories: 210 kcal

Servings: 7

Ingredients For High-Protein Soup Recipe

For Flavor Base:
  • Olive Oil: Adds rich undertone and helps sauté ingredients evenly.
  • Yellow Onion: Provides sweet, aromatic foundation for the soup's depth.
  • Garlic: Introduces sharp, warm essence that elevates overall taste profile.
For Protein Component:
  • Chicken Breasts: Lean protein source that brings substantial texture and nutritional value; choose fresh, boneless cuts with minimal fat.
For Liquid and Bulk:
  • Chicken Broth: Creates silky, savory liquid base that intensifies soup's flavor complexity.
  • Water: Helps adjust consistency and dilute broth's intensity.
For Enriching Elements:
  • Quinoa: Delivers complete protein and hearty texture; select pre-rinsed variety to eliminate bitterness.
  • White Beans: Adds creamy thickness and additional protein boost; opt for low-sodium canned beans for convenience.
For Seasoning Blend:
  • Salt: Enhances and balances all ingredient flavors.
  • Black Pepper: Introduces subtle heat and aromatic undertone.
  • Dried Thyme: Contributes earthy, herbal notes that complement chicken beautifully.
For Finishing Touch:
  • Fresh Parsley: Provides bright, fresh garnish that adds visual appeal and light herbaceous flavor.

Tools You’ll Want For High-Protein Soup Recipe

  • Large pot: Essential for cooking the soup base and chicken.
  • Cutting board: Needed for preparing ingredients.
  • Sharp knife: For slicing chicken and chopping vegetables.
  • Wooden spoon or spatula: Perfect for stirring and moving ingredients around the pot.
  • Measuring cups and spoons: Ensures accurate ingredient quantities.
  • Tongs: Helps handle and flip chicken breasts easily.
  • Meat thermometer (optional): Checks chicken is cooked to safe temperature.

Steps To Make High-Protein Soup Recipe

  • Warm Up The Cooking Vessel

Heat olive oil in a large pot over medium heat, creating a sizzling base for your protein-packed soup adventure.

  • Brown The Protein

Carefully place chicken breasts into the hot oil, allowing each side to develop a beautiful golden exterior for about 5-6 minutes. The goal is a delicious surface color, not complete cooking. Gently transfer the partially cooked chicken to a waiting plate.

Flavor Tips For High-Protein Soup Recipe

  • Quick Chicken Prep: Slice chicken breasts into thin, even strips for faster and more uniform cooking, ensuring each piece absorbs flavors equally.
  • Protein Power Boost: Swap chicken with firm tofu, lean turkey, or white fish to create alternative high-protein versions that cater to different taste preferences.
  • Veggie Enhancement: Toss in extra nutrient-dense vegetables like spinach, kale, or zucchini to increase the soup's nutritional value and add vibrant colors and textures.
  • Low-Sodium Option: Use reduced-sodium broth and limit added salt, replacing with herbs and spices like thyme, rosemary, or smoked paprika for intense flavor without excess sodium.
  • Meal Prep Friendly: This soup freezes beautifully for up to 3 months. Store in airtight containers, leaving slight space for expansion, and reheat gently to maintain optimal texture and taste.

Serving High-Protein Soup Recipe The Simple Way

  • Protein Power Plate: Serve this hearty soup alongside a quinoa or brown rice base to boost overall protein content and create a more substantial meal.
  • Crispy Chicken Topper: Slice the browned chicken breasts into thin strips and sprinkle on top of the soup just before serving for added texture and visual appeal.
  • Fresh Herb Finale: Garnish with chopped fresh parsley, cilantro, or chives to add a bright, fresh flavor and a pop of green color that makes the soup look more appetizing and restaurant-quality.
  • Creamy Companion: Offer a dollop of Greek yogurt or sour cream on the side, which adds a cool, tangy element that complements the warmth of the soup and provides an extra protein boost.

Storage Guide For High-Protein Soup Recipe

  • Fridge Freshness Strategy: Store this hearty soup in airtight containers for up to 4 days, keeping it deliciously ready for quick meals.
  • Freezer-Friendly Approach: Carefully transfer cooled soup to freezer-safe containers, where it will maintain excellent quality for 2-3 months without losing flavor intensity.
  • Reheating Magic Trick: Warm the soup gently on the stovetop, stirring occasionally to distribute heat evenly and maintain its rich, original texture and taste.
  • Smart Portioning Tip: Divide the soup into individual serving sizes before refrigerating, making grab-and-go lunches or dinners a breeze for busy days.
Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Hearty High-Protein Soup Recipe

Hearty High-Protein Soup Recipe


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

4.7 from 19 reviews

  • Total Time: 50 minutes
  • Yield: 7 1x

Description

Mexican chicken tortilla soup blends hearty protein with zesty southwestern flavors. Spicy broth, tender chicken, and crisp tortilla strips create a satisfying meal for those craving bold, nourishing comfort.


Ingredients

Scale
  • 1 lb (450 g) boneless, skinless chicken breast
  • 6 cups (1.4 liters) low-sodium chicken broth
  • 1 cup cooked quinoa or brown rice
  • 1 can (15 oz / 425 g) white beans or chickpeas, drained and rinsed
  • 1 small onion, diced
  • 3 cloves garlic, minced
  • 3 medium carrots, diced
  • 2 celery stalks, diced
  • 1 zucchini, diced
  • 1 cup green beans, trimmed and chopped
  • 1 tbsp olive oil
  • 1 tsp dried thyme
  • 1 tsp dried oregano
  • 1 tsp paprika
  • Salt and black pepper, to taste
  • Fresh parsley or spinach (optional for garnish)

Instructions

  1. Sauté Foundation: Warm olive oil in a large skillet over medium heat, establishing a flavorful base for the culinary preparation.
  2. Protein Searing: Introduce chicken breasts to the heated surface, developing a golden-brown crust and sealing in succulent flavors through precise browning on both sides.
  3. Resting Phase: Remove chicken from the skillet and set aside, preserving the moisture and allowing residual heat to continue gentle cooking while preparing subsequent ingredients.

Notes

  • Select Quality Protein: Choose fresh, organic chicken breasts with minimal fat for a lean, nutritious soup base that enhances overall flavor and health benefits.
  • Control Cooking Temperature: Maintain medium heat to ensure chicken browns evenly without burning, creating a perfect caramelized exterior that locks in moisture and develops rich taste.
  • Prevent Overcooking: Remove chicken from heat when it’s golden-brown on the outside but slightly undercooked inside, as it will continue cooking during the subsequent preparation stages.
  • Rest Meat Properly: Allow chicken to rest briefly after initial searing, which helps redistribute internal juices and ensures tender, succulent protein when added back to the soup.
  • Prep Time: 15 minutes
  • Cook Time: 35 minutes
  • Category: Lunch, Dinner, Snacks
  • Method: Frying
  • Cuisine: American

Nutrition

  • Serving Size: 7
  • Calories: 210
  • Sugar: 3 g
  • Sodium: 300 mg
  • Fat: 5 g
  • Saturated Fat: 1 g
  • Unsaturated Fat: 4 g
  • Trans Fat: 0 g
  • Carbohydrates: 28 g
  • Fiber: 6 g
  • Protein: 20 g
  • Cholesterol: 60 mg
Olivia Bennett

Olivia Bennett

Co-Founder & Content Creator

Expertise

Nutritional Analysis​, Dietary Accommodations​, Food Writing and Blogging​,

Education

University of Texas at Austin

  • Degree: Bachelor of Science in Nutrition
  • Focus: Emphasis on dietary planning, food science, and the relationship between nutrition and health.​

Institute of Culinary Education, New York, NY

  • Program: Plant-Based Culinary Arts Certificate
  • Focus: Specialized training in vegetarian and vegan cooking techniques, emphasizing whole foods and sustainability.​

Olivia Bennett is Cooking Crusade’s go-to expert for nutritious, feel-good food. Based in Austin, she blends her degree in Nutrition from the University of Texas with plant-based culinary training from the Institute of Culinary Education.

Olivia’s recipes are all about balance: vibrant, wholesome, and easy-to-love dishes that work for all kinds of eaters. Her mission is simple: to make healthy eating approachable and genuinely tasty, with tips that support your lifestyle, not complicate it.

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star