16 High-Fiber Soups with At Least 15 Grams of Protein

Reviewed by Dietitian Madeline Peck, RDN, CDN

Cozy up with one of these nourishing high-fiber, high- protein soup recipes. Each containing at least 6 grams of fiber and 15 grams of protein, these soups all help support muscle growth, regulate digestion and keep you full. Try our Marry Me White Bean Soup and High-Protein Butternut Squash & Lentil Soup for meals you’ll want to enjoy all season long.

Never Lose A Recipe Again!

Keep all of your recipes at your fingertips. With the MyRecipes app you can easily save and organize your favorites from anywhere, including Instagram and TikTok, in one convenient place. Get the free app.

01 of 16

Marry Me White Bean Soup

This Marry Me White Bean Soup borrows inspiration from the beloved Marry Me Chicken recipe with a combination of sun-dried tomatoes, garlic, cream and Parmesan. Here, those same flavors are transformed into a hearty, soul-warming vegetarian soup with white beans taking center stage. Finished with basil and extra cheese, it’s cozy, crowd-pleasing and sure to win hearts at the table.

View Recipe

02 of 16

High-Protein Butternut Squash & Lentil Soup

This hearty, plant-based soup is packed with protein from lentils and gets cozy flavors from warming spices like cinnamon, cumin and coriander. A swirl of tangy Greek yogurt and a sprinkle of fresh parsley finish each bowl with brightness and creaminess. Serve with lemon wedges for an extra pop of flavor.

View Recipe

03 of 16

Marry Me White Bean Soup with Kale

This creamy, flavor-packed white bean and kale soup, inspired by Marry Me Chicken, comes together quickly for a cozy weeknight meal. Sun-dried tomatoes plus the oil from the jar infuse the base with rich, savory depth, while fresh basil and Parmesan cheese add a bright and satisfying finish.

View Recipe

04 of 16

Swamp Soup

This swamp soup, named for its vibrant green color, is made from a combination of spinach and parsley blended into a silky base, with fiber-rich white beans, shredded chicken and brown rice stirred in for a satisfying texture. A sprinkle of fried garlic and crushed red pepper adds savory crunch and gentle heat to each spoonful.

View Recipe

05 of 16

High-Protein, High-Fiber Chicken Soup

This hearty soup is loaded with lean protein, fiber-rich beans and vegetables, and bold flavors from sun-dried tomatoes, artichokes and lemon. Quick-cooking and satisfying, it’s a nutritious meal you can get on your table in just 30 minutes.

View Recipe

06 of 16

High-Protein Ginger Chicken Soup

This warming ginger chicken soup is packed with lean protein and plenty of vegetables for a comforting yet nourishing meal. Fresh ginger and warm spices like cumin and coriander give the broth deep flavor, while potatoes and spinach make the soup hearty and satisfying.

View Recipe

07 of 16

Chicken Soup with Recaito & Potatoes

This hearty chicken soup builds flavor quickly, thanks to store-bought recaito, a cooking base made from culantro, onions, sweet peppers and garlic. Each bite is packed with veggies, including potatoes, carrots and red bell pepper. Lime juice finishes the dish to add brightness.

View Recipe

08 of 16

Bean & Beef Taco Soup

This taco soup is filled with quintessential taco ingredients and flavors—from two types of hearty beans to corn and ground beef—but it’s the toppings that really make this soup stand out. Better yet, this healthy soup is easy to make and leftovers freeze beautifully for later.

View Recipe

09 of 16

Sausage, Spinach & Tortellini Soup

Full of a comforting tomato base and plenty of fresh spinach, the spicy sausage is a zingy, flavorful addition to this easy soup recipe. If you want to make the soup ahead of time, save the tortellini for shortly before serving so that it doesn’t get soggy and break apart.

View Recipe

10 of 16

Split Pea Soup with Chorizo

For this easy slow-cooker split pea soup, look for raw smoky, spicy chorizo. If you can’t find raw chorizo, Italian sausage or merguez makes a fine substitute.

View Recipe

11 of 16

Kale, White Bean & Pasta Soup

This veggie-packed kale, white bean and pasta soup is hearty and flavorful. Mashing beans into the soup gives it body and creaminess without actual cream. Serve this delicious vegetarian soup with a piece of crusty whole-grain bread on the side.

View Recipe

12 of 16

Instant Pot Chicken Soup with Root Vegetables & Barley

Be sure to use bone-in chicken here—it enhances the flavor of the broth, and the bones are easy to remove after cooking. This healthy chicken soup can be made in an Instant Pot or pressure cooker.

View Recipe

13 of 16

Mushroom & Lentil Soup

Fresh and dried mushrooms provide a deep umami flavor in this brothy soup, while harissa paste brings color and spiciness. Lentils serve as a great source of plant-based protein and help bulk up the soup so you’ll feel full and satisfied.

View Recipe

14 of 16

Greek Lemon Chicken & Orzo Soup

This lemon orzo soup is bright and lively. Poaching chicken in store-bought broth is an easy way to enrich the soup and provide an extra depth of flavor.

View Recipe

15 of 16

Split Pea Soup with Ham Bone

Split pea soup gets its smokiness from a ham bone and a dash of smoked paprika. The split peas break down as they cook, picking up flavor and delivering a creamy texture to this rich and warming soup.

View Recipe

16 of 16

Instant Pot Lentil Soup

This Instant Pot lentil soup is quick enough to prepare when you get home from work for an easy weeknight dinner. This vegetarian soup recipe is full of aromatic vegetables, brown lentils and fresh spinach. A splash of balsamic vinegar brightens the flavor, and a garnish of radish and parsley gives this comforting soup a fresh finish.

View Recipe