High-Protein Soup Recipe

This High-Protein Soup is a hearty, nourishing, and satisfying meal that’s perfect for fueling your body with the nutrients it needs. Packed with lean proteins, fiber-rich vegetables, and savory herbs, this soup is ideal for meal prep, post-workout recovery, or simply staying full and energized throughout the day. Plus, it’s easy to customize with your favorite ingredients and dietary preferences!

Why You’ll Love This Recipe

• Packed with lean protein and fiber for a filling meal
• Quick and easy—ready in under 30 minutes
• Perfect for meal prep and freezer-friendly
• Customizable with various proteins, vegetables, and spices
• Naturally gluten-free and can be made dairy-free

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Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

For the soup:

• 1 lb lean ground turkey (or chicken, beef, or plant-based protein)
• 1 tablespoon olive oil
• 1 small onion, diced
• 3 cloves garlic, minced
• 2 carrots, sliced
• 2 celery stalks, chopped
• 1 zucchini, diced
• 1 cup cooked quinoa (optional, for extra protein and fiber)
• 6 cups low-sodium chicken broth (or vegetable broth)
• 1 can (15 oz) white beans or lentils, drained and rinsed
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• ½ teaspoon paprika
• Salt and black pepper, to taste

For garnish (optional):

• Fresh parsley or cilantro, chopped
• Grated Parmesan cheese
• A drizzle of olive oil

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Directions

1. Sauté the vegetables:
   • Heat olive oil in a large pot over medium heat.
   • Add diced onion, carrots, celery, and zucchini. Cook for 5-6 minutes until the vegetables start to soften.
2. Cook the protein:
   • Add the ground turkey (or protein of choice) and cook until browned, breaking it up with a spoon as it cooks.
3. Add broth and spices:
   • Stir in the garlic, thyme, oregano, paprika, salt, and pepper. Cook for 1 minute until fragrant.
   • Pour in the chicken broth and bring to a boil. Reduce heat and simmer for 15 minutes.
4. Add beans and quinoa:
   • Stir in the white beans and cooked quinoa (if using). Simmer for another 5 minutes until heated through.
5. Serve:
   • Ladle the soup into bowls and garnish with fresh parsley, a sprinkle of Parmesan, or a drizzle of olive oil if desired.

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Servings and Timing

• Servings: 6
• Prep time: 10 minutes
• Cook time: 20 minutes
• Total time: 30 minutes

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Variations

• Vegan Protein Soup: Use plant-based ground meat or lentils and vegetable broth.
• Spicy Version: Add ½ teaspoon of cayenne pepper or red pepper flakes.
• Creamy Protein Soup: Stir in ½ cup of Greek yogurt or cottage cheese for extra creaminess and protein.
• Seafood Version: Replace turkey with shrimp or white fish and add a squeeze of lemon juice.

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Storage/Reheating

• Store: Keep leftovers in an airtight container in the refrigerator for up to 4 days.
• Reheat: Warm on the stovetop over medium heat or in the microwave for 1-2 minutes.
• Freeze: Freeze for up to 3 months in freezer-safe containers. Thaw overnight in the fridge before reheating.

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FAQs

How much protein is in this soup?

Each serving contains approximately 25-30 grams of protein, depending on the protein source and added ingredients.

Can I use pre-cooked chicken instead of ground turkey?

Yes, shredded rotisserie chicken or cooked chicken breast works perfectly. Add it during the last 5 minutes of cooking.

Is this soup keto-friendly?

Skip the beans and quinoa and focus on low-carb vegetables like spinach, zucchini, and broccoli for a keto version.

Can I use lentils instead of beans?

Yes, cooked lentils are a great high-protein substitute and add a slightly earthy flavor.

What vegetables work best for this soup?

Carrots, celery, zucchini, spinach, kale, and bell peppers all work well.

Can I add protein powder to the soup?

You can add unflavored collagen or protein powder during the last few minutes of cooking, but test the flavor first as some powders may affect taste.

How do I make the soup thicker?

Mash some of the beans in the pot or stir in a tablespoon of cornstarch mixed with water for a thicker texture.

What’s the best broth to use?

Low-sodium chicken or vegetable broth works best for controlling salt levels while maximizing flavor.

Can I cook this soup in a slow cooker?

Yes! Combine all ingredients (except cooked quinoa) and cook on low for 6-8 hours or high for 3-4 hours. Stir in quinoa before serving.

Is this soup gluten-free?

Yes, as long as you use gluten-free broth and confirm your spices are gluten-free.

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Conclusion

This High-Protein Soup is a nourishing, satisfying, and customizable meal that’s perfect for fueling your body with the nutrients it needs. Whether you’re meal prepping for the week, recovering after a workout, or just craving a hearty, healthy meal, this protein-packed soup will quickly become a go-to favorite in your kitchen!

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