Looking to add more protein to your diet? Try soup! A typical serving of grilled chicken breast contains roughly 25 to 30 grams of protein, which is nearly half the daily recommended value. But protein doesn’t have to come from the grill, or be served on a plate to be both satiating and nourishing. Some soups contain just as much of the macronutrient (sometimes more!), while also giving you a good dose of fiber and other helpful nutrients.
Many high-protein soups rely on ingredients like beans, lentils, red meat, seafood, and, of course, chicken. To help you choose, we rounded up our favorite soup recipes with as much (or more) protein as grilled chicken, along with what makes each one especially satisfying and healthy.
Kristen Carli, MS, RD, registered dietitian and nutrition writer based in Scottsdale, Arizona
Ilana Schachter, RD, registered dietitian and nutrition educator based in Portland, Oregon
Curried Coconut Salmon Soup
Credit:
Greg DuPree
With 37 grams of protein per serving, this curried salmon soup easily beats grilled chicken. In addition to its protein content, the soup also has omega-3 fats (EPA and DHA) from the salmon, and fiber from the bok choy and mushrooms. “Salmon is a complete protein comparable to chicken,” says Ilana Schachter, RD, a registered dietitian and nutrition educator. “This soup combines protein with healthy fats that support inflammation control, cognitive function, and mood, making it a powerful option for both physical and mental well-being, especially during colder months when comfort foods are most appealing.” Schachter is also quick to note that grilled chicken lacks these same omega-3 health benefits.
Chicken Paprikash Soup
Credit: Antonis Achilleos
If dry chicken breast is a recurring problem for you, this flavor-packed chicken paprikash soup is much more forgiving. The recipe streamlines the flavors of the classic Hungarian dish into a faster, brothy format that works well for busy weeknights. Already-cooked rotisserie chicken boosts the protein content, with a whopping 46 grams per serving. Beyond protein, the tomato- and pepper-based broth contains several antioxidants, like vitamin C and lycopene, which can help reduce inflammation and support cardiovascular health.
Lentils, Kale, and Sausage Soup
Credit: Greg DuPree
This hearty sausage, lentil, and kale soup has around 28 grams of protein per serving, making it a satisfying alternative when you’re sick of chicken breast. Plus, you’ll get more than just protein. “The soup has as much protein as grilled chicken, but packs even more nutrients,” says Kristen Carli, MS, RD, a registered dietitian and nutrition writer. “Because of the lentils, this soup is rich in fiber and additional plant-based protein. And the kale provides a nutrient-packed punch filled with vitamin K, vitamin A, iron, and lutein, which is a carotenoid that has been shown to protect eye health.”
Classic Beef Stew
Slow Cooker Beef and Chicken Stew.
Credit: Diana Rattray
This classic beef stew includes a hearty amount of slow-cooked chunks of beef, which is generally a great complete protein source. (One serving alone provides a substantial 48 grams of protein per serving!) As the beef simmers in the slow cooker, it becomes tender and hearty without much effort. Potatoes, carrots, and peas add fiber and minerals like potassium, which can help with energy and hydration levels. The long cook time also makes this stew well suited for hands-off prep, and you’ll have plenty of leftovers that you can freeze and reheat whenever you need an extra filling meal.
Butternut Squash and Chicken Pozole
Credit:
Christopher Testani
Pozole is a traditional Mexican soup made with hominy, which adds a little extra protein. “This dish matches the protein content of grilled chicken, while offering significantly more fiber, vitamins, and antioxidants,” says Schachter. “Butternut squash is rich in vitamin A and antioxidants, and provides fiber that helps promote fullness and steady energy levels. Fiber plays an important role in satiety, blood sugar balance, and chronic disease prevention—benefits that protein alone can’t deliver.” That all adds to this soup’s nutritional value, but protein is still a large part of the picture: The combination of chicken, hominy, and vegetables brings the total to 26 grams per serving.
Ginger Chicken Soup With Vegetables
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Photography: Carson Downing, Food: Lauren McAnelly, Props: Breanna Ghazal
If you’re feeling under the weather, you can get a good chunk of your daily protein needs with an upgraded bowl of chicken soup. This ginger chicken soup delivers 34 grams of protein per serving, and the vegetables and ginger add vitamins and compounds often associated with immune and digestive support. Ginger, in particular, is commonly used to help soothe the stomach and support overall wellness. Using rotisserie chicken keeps prep minimal, which is especially helpful when time or energy is limited. Compared with cooking a chicken breast from scratch, this soup comes together with far less hands-on effort.
Spicy Chorizo and Pinto Bean Chili
Credit: Victor Protasio
Although this is technically a chili rather than a soup, this chorizo and pinto bean bowl fits into the high-protein, one-pot category. The protein comes from a combination of chorizo and pinto beans, bringing the total to 26 grams per serving. Pinto beans also contribute fiber and complex carbohydrates, which help support fullness and steady energy. Because the base freezes well, this recipe works for make-ahead meals that you can stock in the freezer for several months.
Spring Lamb and Vegetable Stew
Credit: Quentin Bacon
Compared with the slow-cooked beef stew, this spring lamb and vegetable version comes together much faster, and entirely on the stovetop. Lamb provides most of the 35 grams of protein per serving, and the stew relies on a short cooking window after browning the meat. Carrots, green beans, and tomatoes add fiber and key vitamins, but you could also add peas, kale, or whatever produce is currently in the freezer. This dish is a practical option when you want the heartiness of stew without committing to hours of simmering.
Italian Fish Stew
Credit: Caitlin Bensel
Not all stews require red meat for protein: This Italian-style fish stew combines halibut, beans, and herbs into a nutritionally balanced meal that out performs grilled chicken in the protein department. “Grilled chicken can absolutely be part of a healthy diet, but meals that combine protein with fiber, healthy fats, and micronutrients offer more comprehensive health benefits,” says Schachter. “Soups like these show that comfort food can support not just muscle health, but brain health, digestion, and long-term wellness too.” Here, halibut contains most of the 47 grams of protein per serving. Like the other fish-based soup on the list, you get high protein alongside healthy fats, while cannellini beans and tomatoes add fiber and plant-based nutrients.