When it comes to healthy meals, nothing beats a warm bowl of soup. My son, Jake, once declared that soup was his favorite food, and I couldn’t help but laugh because we had just finished a big pot of my chicken vegetable soup. These 10 high-protein soups are not only delicious but also perfect for meal prep, making them ideal for busy days ahead.
Table of Contents
Why You’ll Love It
- Packed with protein to keep you full and satisfied.
- Easy to make and perfect for any occasion, from lunch to game day.
- Loaded with veggies for a nutritious boost.
Pure Comfort
Soup is pure comfort food. It’s warm, filling, and can be customized to fit any taste. Plus, it’s a great way to sneak in some extra vegetables for the family.
What You Need
- 1 lb 1 lb chicken breast, diced – Substitute with tofu for a vegetarian option.
- 1 1 large yellow onion, diced
- 2 2 cloves garlic, minced
- 2 2 carrots, sliced
- 2 2 stalks celery, chopped
- 4 cups 4 cups low-sodium chicken broth – Use vegetable broth for a vegetarian version.
- 1 can 1 can (15 oz) diced tomatoes
- 1 cup 1 cup green beans, chopped – Frozen green beans work well too.
- 1 tsp 1 tsp dried thyme
- 1 tsp 1 tsp black pepper
- 1 cup 1 cup quinoa, rinsed – Substitute with brown rice if preferred.
- 2 cups 2 cups spinach, fresh – Kale can be used instead.
Time to Cook
Prep: 15 minutes | Cook: 30 minutes | Total: 45 minutes | Difficulty: Easy | Make-Ahead: Yes, can be stored in the fridge for up to 4 days.
Steps to Make It
- Start by heating a large pot over medium heat. Add the diced chicken breast and cook until it’s no longer pink, about 5-7 minutes. This will give your soup a great base flavor.
- Next, toss in the diced onion, minced garlic, sliced carrots, and chopped celery. Sauté for about 5 minutes until the vegetables are softened and the onion is translucent. The aroma will fill your kitchen.
- Pour in the chicken broth and add the can of diced tomatoes. Stir everything together and bring it to a gentle boil. This will help meld all those wonderful flavors.
- Add the chopped green beans, dried thyme, and black pepper. Let the soup simmer for about 10 minutes. You’ll see the veggies become tender and vibrant.
- Stir in the rinsed quinoa and cook for an additional 15 minutes. The quinoa should be fluffy and the soup will thicken slightly.
- Finally, add the fresh spinach and cook for another 2-3 minutes until wilted. This adds a beautiful green color and a nutritious boost to your soup.
- Serve hot, garnished with a sprinkle of fresh herbs if desired. It’s perfect for a cozy lunch or dinner!
Make It Perfect
- For extra flavor, try adding a splash of lemon juice before serving.
- Feel free to mix in any leftover vegetables you have on hand.
- If you want a creamier soup, blend a portion of it and stir it back in.
Mix It Up
- Swap chicken for turkey or a plant-based protein.
- Add beans for an extra protein punch, like chickpeas or black beans.
Perfect Partners
- Serve with whole grain bread for a complete meal.
- Pair with a side salad for a refreshing touch.
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FAQs
Can I make this soup ahead of time?
Absolutely! It stores well in the fridge for up to 4 days.
How do I store leftovers?
Place them in an airtight container in the fridge.
Can I freeze this soup?
Yes, it freezes well for up to 3 months. Just thaw and reheat.
What can I substitute for quinoa?
Brown rice or barley are great alternatives.
Is this soup suitable for a Super Bowl party?
Definitely! It’s hearty and satisfying, perfect for sharing.
Conclusion
These 10 high-protein soups are not only healthy but also easy to whip up. They make great meal prep options and are perfect for a cozy family dinner or a Super Bowl gathering. Enjoy every comforting spoonful!
10 High-Protein Soups for Healthy Meals
Equipment
- Large Pot
Ingredients
Ingredients
- 1 lb chicken breast, diced Substitute with tofu for a vegetarian option.
- 1 large yellow onion, diced
- 2 cloves garlic, minced
- 2 carrots, sliced
- 2 stalks celery, chopped
- 4 cups low-sodium chicken broth Use vegetable broth for a vegetarian version.
- 1 can diced tomatoes (15 oz)
- 1 cup green beans, chopped Frozen green beans work well too.
- 1 tsp dried thyme
- 1 tsp black pepper
- 1 cup quinoa, rinsed Substitute with brown rice if preferred.
- 2 cups spinach, fresh Kale can be used instead.
Instructions
- Start by heating a large pot over medium heat. Add the diced chicken breast and cook until it’s no longer pink, about 5-7 minutes. This will give your soup a great base flavor.
- Next, toss in the diced onion, minced garlic, sliced carrots, and chopped celery. Sauté for about 5 minutes until the vegetables are softened and the onion is translucent. The aroma will fill your kitchen.
- Pour in the chicken broth and add the can of diced tomatoes. Stir everything together and bring it to a gentle boil. This will help meld all those wonderful flavors.
- Add the chopped green beans, dried thyme, and black pepper. Let the soup simmer for about 10 minutes. You’ll see the veggies become tender and vibrant.
- Stir in the rinsed quinoa and cook for an additional 15 minutes. The quinoa should be fluffy and the soup will thicken slightly.
- Finally, add the fresh spinach and cook for another 2-3 minutes until wilted. This adds a beautiful green color and a nutritious boost to your soup.
- Serve hot, garnished with a sprinkle of fresh herbs if desired. It’s perfect for a cozy lunch or dinner!