12 High Protein Soup Recipes for Weight Loss

Total time: 1 hour 30 minutes | 337 calories | 31 grams protein | 3 grams fiber

Creamy chowder usually gets its richness from heavy cream and bacon. This version uses fat-free half-and-half and a little turkey bacon, so you still get that thick, cozy texture along with 31 grams of protein in every bowl. Clams are a very lean protein, and a splash of dry sherry and fresh thyme give the broth a deep, savory flavor. At 337 calories, it's one of the heartier soups in this collection, so plan on it as a full meal.

Total time: 1 hour | 342 calories | 26 grams protein | 3 grams fiber

Mussels and flaky cod team up in this chowder for 26 grams of protein per serving. Sweet potatoes give the broth a gentle sweetness and a boost of vitamin A, and unsweetened oat milk keeps it creamy without any cream. If you've only ever ordered mussels at a restaurant, this is an easy way to try them at home. Like the clam chowder, it's filling enough to be dinner on its own.

Total time: 2 hours 30 minutes | 156 calories | 25 grams protein | 2 grams fiber

It's hard to beat a classic. This chicken noodle soup has 25 grams of protein for only 156 calories, which gives it the best protein-to-calorie ratio of any soup in this collection. The chicken simmers on the bone until it's falling-apart tender, building a rich homemade broth along the way, and yolk-free whole wheat egg noodles go in at the end. The recipe makes 16 servings, so you'll have plenty to freeze for busy weeks.

Total time: 30 minutes | 194 calories | 20 grams protein | 4 grams fiber

Quinoa takes the place of noodles in this soup and adds a little protein of its own. With shredded roasted chicken (a store-bought rotisserie chicken works great), it adds up to 20 grams of protein per serving for under 200 calories. A teaspoon of cumin gives it a warm, slightly smoky flavor that sets it apart from a typical chicken soup.

Total time: 1 hour | 132 calories | 17 grams protein | 3 grams fiber

Here's the soup to make the weekend after Thanksgiving. Cubed cooked turkey and great northern beans give it 17 grams of protein, and it has just 132 calories per bowl. Zucchini, carrots, tomatoes, basil, and oregano round it out (you can use leftover chicken if you don't have turkey on hand).

Total time: 1 hour | 185 calories | 16 grams protein | 4 grams fiber

Chicken breast, black beans, corn, and brown rice make this Southwest-style soup hearty enough for dinner. Each bowl has 16 grams of protein and 4 grams of fiber for 185 calories. Chili powder, green pepper, and fresh cilantro give it plenty of flavor without leaning on salt.

Total time: 30 minutes | 203 calories | 14 grams protein | 1 gram fiber

Pho gets its flavor from a broth infused with warm spices like cinnamon, cloves, fennel, and fresh ginger. Our lighter version uses low-sodium beef and chicken broth with thin slices of lean sirloin, for 14 grams of protein at 203 calories. Pile on scallions and fresh herbs, and it tastes like a treat from your favorite noodle shop.

Total time: 30 minutes | 259 calories | 13 grams protein | 7 grams fiber

Chickpeas, multigrain orzo, and a sprinkle of Parmesan give this soup 13 grams of protein and 7 grams of fiber per serving. A whole bag of baby spinach wilts right into the pot, and lemon zest and fresh basil keep every spoonful bright. It uses chicken broth, but you can swap in vegetable broth to make it vegetarian.

Total time: 1 hour | 184 calories | 12 grams protein | 10 grams fiber

Black beans are one of the best plant sources of both protein and fiber, and this soup has 12 grams of protein and 10 grams of fiber per bowl. Jalapeño, cumin, and chili powder give it a gentle kick. A spoonful of fat-free sour cream and some chopped tomato on top make it feel a little special, and it's naturally vegetarian.

Total time: 1 hour | 124 calories | 12 grams protein | 3 grams fiber

Pozole is a traditional Mexican soup made with hominy, and this red version gets its smoky heat from chipotle peppers in adobo sauce. Shredded chicken adds 12 grams of protein, and at 124 calories a bowl, it's the lowest-calorie soup in this collection. Finish it with the classic toppings, like sliced radish, diced avocado, and fresh cilantro.

Total time: 30 minutes | 158 calories | 11 grams protein | 3 grams fiber

This egg drop soup takes an Italian-style twist on the takeout favorite. Beaten eggs are stirred slowly into a simmering broth, where they cook into soft, feathery ribbons, and chickpeas add extra protein and fiber. Arugula or kale wilts in at the end, and lemon juice and a little grated Parmesan finish each bowl. You get 11 grams of protein for just 158 calories, and it's a great way to use up a few eggs on a busy night.

Total time: 35 minutes | 172 calories | 11 grams protein | 13 grams fiber

If fiber matters to you as much as protein, this is the one to make. This lentil soup has 13 grams of fiber per serving, the most of any soup on the list, plus 11 grams of plant-based protein. Thyme and a pinch of nutmeg give it a warm flavor, and a splash of red wine vinegar at the end brightens everything up. It's vegan, too.