10 High-Protein Soups That Make Weight Loss Feel Like Comfort Food

There’s nothing cozier than wrapping your hands around a warm bowl of soup, especially when it’s packed with nutrients that support your health goals. These healthy meal prep soups aren’t just low-calorie fillers they’re hearty, flavorful, and loaded with protein to keep you full and energized.

Whether you’re craving low fat soups and stews for lighter dinners, healthy tasty soup recipes to batch-cook for the week, or even soups for Super Bowl gatherings that don’t derail your progress, these bowls deliver. From chicken classics to plant-powered creations, these soups bring together comfort and clean eating in one spoonful.

Protein helps keep you satisfied, supports lean muscle, and even has a natural calorie-burning effect when digested. That’s why each of these recipes blends protein with veggies, herbs, and spices proof that healthy comfort soup can also be delicious.

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1. Smoky Chicken Quinoa Soup

A bold, hearty soup that layers smoky paprika with lean chicken, quinoa, and black beans. It’s ideal for healthy soup recipes clean eating low carb meal plans while still delivering cozy depth.

Ingredients

• 1 lb boneless, skinless chicken breast, diced
• 1 cup quinoa, rinsed
• 1 can black beans, drained & rinsed
• 1 onion, diced
• 2 cloves garlic, minced
• 1 red bell pepper, chopped
• 2 tsp smoked paprika
• 1 tsp cumin
• 6 cups low-sodium chicken broth
• Salt & pepper to taste
• Fresh cilantro, for garnish

Instructions

1. Heat oil in a large pot. Sauté onion and garlic until fragrant.
2. Add chicken, cooking until lightly browned.
3. Stir in quinoa, beans, bell pepper, and spices.
4. Pour in broth, bring to a boil, then reduce to simmer for 20 minutes.
5. Season to taste, ladle into bowls, and garnish with cilantro.

Click the link for the full Smoky Chicken Quinoa Soup recipe and save it to your board!

2. Greek Lemon Chicken Soup (Avgolemono)

Bright and tangy, this Mediterranean classic uses eggs and lemon to create a creamy broth a healthy comfort soup that feels indulgent while staying light.

Ingredients

• 1 lb boneless, skinless chicken breast
• 8 cups chicken broth
• ½ cup orzo pasta
• 3 eggs
• ¼ cup lemon juice
• ¼ cup chopped fresh dill
• Salt & pepper

Instructions

1. Simmer chicken in broth until cooked; remove and shred.
2. Add orzo to the broth; cook until tender.
3. In a bowl, whisk eggs with lemon juice. Slowly temper with 1 cup hot broth.
4. Stir egg mixture back into the pot over low heat.
5. Return chicken, add dill, and season to taste.

Full Recipes Greek Lemon Chicken Soup

3. Curried Carrot-Tomato Soup with Chickpea Gremolata

This jewel-toned soup offers plant-based protein and vibrant spices. The crispy chickpeas on top make it a standout among soups low calorie but high in satisfaction.

Ingredients

• 4 cups carrots, chopped
• 2 cups canned tomatoes
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tbsp curry powder
• 4 cups vegetable broth
• 1 can chickpeas, rinsed & drained
• 2 tbsp olive oil
• Zest of 1 lemon
• ¼ cup chopped parsley
• Salt & pepper

Instructions

1. Sauté onion and garlic until soft.
2. Add carrots, tomatoes, curry, and broth. Simmer until carrots are tender.
3. Blend until smooth.
4. Toss chickpeas with oil; roast until crispy.
5. Mix with lemon zest and parsley. Sprinkle over soup to serve.

Full Recipes Curried Carrot-Tomato Soup with Chickpea Gremolata

4. White Bean Chicken Enchilada Soup

A Mexican-inspired bowl that brings flavor, fiber, and protein together making it perfect for both slow cook soup healthy prep and family nights.

Ingredients

• 1 lb boneless, skinless chicken breast
• 2 cans white beans, rinsed & drained
• 1 can enchilada sauce
• 1 onion, diced
• 1 bell pepper, chopped
• 2 cloves garlic, minced
• 4 cups chicken broth
• 1 cup corn kernels
• 1 tsp cumin
• 1 tsp chili powder
• Juice of 1 lime
• Cilantro, for garnish

Instructions

1. Simmer chicken in broth until cooked; shred and set aside.
2. In the same pot, sauté onion, pepper, and garlic.
3. Add beans, enchilada sauce, corn, and spices.
4. Return chicken, simmer 20 minutes.
5. Stir in lime juice, garnish with cilantro.
   Full Recipes White Bean Chicken Enchilada Soup

5. Italian Turkey Sausage Soup

Classic Italian flavors meet lean protein in this lighter version of sausage soup. It’s hearty enough for game day and fits seamlessly into low fat soups and stews.

Ingredients

• 1 lb turkey sausage, casings removed
• 1 onion, diced
• 2 cloves garlic, minced
• 2 carrots, sliced
• 2 celery stalks, sliced
• 1 can diced tomatoes
• 6 cups chicken broth
• 1 cup small pasta
• 2 cups spinach
• 1 tsp Italian seasoning
• Salt & pepper

Instructions

1. Brown sausage in a pot, breaking it apart.
2. Add onion, garlic, carrots, and celery. Cook until soft.
3. Stir in tomatoes, broth, seasoning. Simmer 15 minutes.
4. Add pasta; cook until al dente.
5. Stir in spinach and season to taste.

Full Recipes Italian Turkey Sausage Soup – Cozy, Healthy & Packed with Flavor

6. Lentil & Vegetable Soup

Lentils bring serious protein power, making this one of the best healthy tasty soup recipes for weight loss and clean eating.

Ingredients

• 1 cup dried lentils, rinsed
• 1 onion, diced
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 can diced tomatoes
• 6 cups vegetable broth
• 1 tsp cumin
• 1 tsp thyme
• 2 cups spinach
• Salt & pepper

Instructions

1. Sauté onion, carrots, celery, and garlic until softened.
2. Add lentils, tomatoes, broth, cumin, thyme. Bring to a boil.
3. Reduce heat; simmer 25 minutes until lentils are tender.
4. Stir in spinach; cook until wilted.
5. Season and serve hot.

Full Recipes Cozy Lentil & Vegetable Soup

7. Chilled Creamy Basil & Pea Soup

Refreshing and light, this soup is perfect for warm weather a great fit for soups low calorie summer meals.

Ingredients

• 4 cups frozen peas
• 2 cups low-fat Greek yogurt
• 1 cup fresh basil
• 2 cloves garlic
• 2 cups vegetable broth
• Juice of 1 lemon
• Salt & pepper

Instructions

1. Boil peas for 3 minutes; drain and cool.
2. Blend peas, yogurt, basil, garlic, and broth until smooth.
3. Stir in lemon juice, salt, and pepper.
4. Chill 2 hours before serving.

Full Recipes Chilled Creamy Basil & Pea Soup

8. Butternut Squash & Chicken Soup

Creamy, slightly sweet squash paired with lean chicken creates a soup that’s filling but light a must for healthy soup recipes clean eating low carb.

Ingredients

• 1 butternut squash, peeled & cubed
• 1 lb boneless, skinless chicken breast, diced
• 1 onion, diced
• 2 cloves garlic, minced
• 4 cups chicken broth
• 1 tsp thyme
• ¼ tsp nutmeg
• ½ cup low-fat milk
• Salt & pepper

Instructions

1. Sauté onion and garlic until soft.
2. Add chicken, cook until browned.
3. Add squash, broth, thyme, and nutmeg. Simmer until tender.
4. Blend until smooth; stir in milk.
5. Season and serve warm.

Full Recipes Healthy Butternut Squash & Chicken Soup

9. Broccoli & Cheddar Protein Soup

This lightened-up classic swaps heavy cream for Greek yogurt proof that healthy comfort soup can still taste indulgent.

Ingredients

• 4 cups broccoli florets
• 1 onion, diced
• 2 cloves garlic, minced
• 3 cups chicken broth
• 1 cup low-fat Greek yogurt
• 1 cup shredded cheddar cheese
• 1 tsp Dijon mustard
• Salt & pepper

Instructions

1. Sauté onion and garlic until softened.
2. Add broccoli and broth; simmer until tender.
3. Blend until smooth.
4. Stir in yogurt, cheese, mustard until melted.
5. Season and serve hot.

Full Recipes Low Carb Broccoli & Cheddar Protein Soup For Busy Weeknights

10. Miso Soup with Tofu & Vegetables

A Japanese-inspired soup that’s light, savory, and packed with protein from tofu. It’s a soothing way to end the day.

Ingredients

• 4 cups water
• 2 tbsp miso paste
• 1 block firm tofu, cubed
• 1 cup shiitake mushrooms, sliced
• 1 cup spinach leaves
• 2 green onions, sliced
• 1 sheet nori, cut into strips

Instructions

1. Bring water to a simmer. Whisk in miso paste.
2. Add tofu and mushrooms; simmer 5 minutes.
3. Stir in spinach until wilted.
4. Garnish with green onions and nori.

Full Recipes Miso Soup with Tofu and Vegetables

Final Thoughts (Emma’s Voice)

Soups are proof that weight loss meals don’t have to be boring or restrictive. These healthy meal prep soups are nourishing, flavorful, and perfect for any season. From hearty lentils to zesty lemon chicken, there’s a bowl here for every craving and every health goal.

So next time you’re searching for soups low calorie or healthy comfort soup recipes, remember this list. With a pot simmering on your stove, you’ll feel nourished, comforted, and right on track.

💌 If you try one of these soups, let me know in the comments which one is calling your name first?

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