Delicious examples of 3 high-protein soups and stews (plus more ideas)

The best examples of 3 high-protein soups and stews to start with

Let’s jump straight into the food. When people ask for examples of 3 high-protein soups and stews that are filling, easy, and repeatable, these three always make my short list:

• A hearty chicken and white bean soup
• A beef and lentil vegetable stew
• A creamy (but light) turkey and quinoa chowder

Instead of listing them like a menu and walking away, let’s break down how each one works, how much protein you can realistically expect, and how to tweak them for your own kitchen.

Example of a light but filling option: Chicken and white bean soup

If you want a high-protein soup that doesn’t feel heavy, this chicken and white bean combo is one of the best examples you can make on a busy weeknight.

Why this counts as a high-protein soup

Between the chicken and beans, you’re getting a double hit of protein. A typical bowl (about 2 cups) made with:

• 4 ounces cooked chicken breast
• 1/2 cup canned white beans (drained and rinsed)

…can easily land in the 30–35 grams of protein range, depending on your exact portions. That’s right in line with what many nutrition experts recommend per meal for muscle maintenance and satiety. For general protein guidance, you can check resources like the NIH’s overview on dietary protein.

How to build it (step-by-step)

Start with a large pot and sauté diced onion, celery, and carrot in a bit of olive oil until softened. Add minced garlic, salt, pepper, and dried herbs like thyme or Italian seasoning. Pour in low-sodium chicken broth, then add:

• Shredded cooked chicken (rotisserie works great)
• Canned white beans (cannellini or Great Northern)
• A handful of chopped leafy greens (spinach or kale)

Simmer for 15–20 minutes so the flavors come together. Finish with a squeeze of lemon and a sprinkle of grated Parmesan if you like.

Easy protein-boosting tweaks

If you want this example of high-protein soup to hit even harder:

• Stir in a few tablespoons of plain Greek yogurt at the end for creaminess and extra protein.
• Use bone-in chicken while simmering, then remove the bones before serving; this deepens the flavor.
• Add more beans and slightly less broth for a thicker, stew-like texture.

This is one of those real examples of a high-protein soup that can be endlessly recycled with different vegetables, herbs, or beans, but the protein backbone stays the same.

Hearty comfort: Beef and lentil vegetable stew as a protein powerhouse

When people ask for examples of 3 high-protein soups and stews that really stick to your ribs, this beef and lentil stew is always on my podium. It’s cozy, rich, and surprisingly balanced.

Protein profile: Meat + legumes

By combining lean ground beef (or stew beef) with lentils, you get both animal and plant protein. A generous bowl might include:

• 3–4 ounces lean beef
• 1/2–3/4 cup cooked lentils

That can easily push your protein into the 30–40 grams range per serving, depending on your exact measurements. Lentils also bring fiber, which helps you stay full longer. The Harvard T.H. Chan School of Public Health highlights lentils as a nutrient-dense, protein-rich legume.

How to make it

In a heavy pot, brown lean ground beef with a bit of olive oil, breaking it up as it cooks. Drain extra fat if needed. Add chopped onion, carrot, and celery, and cook until softened. Stir in tomato paste, garlic, and spices like smoked paprika, thyme, and black pepper.

Add:

• Low-sodium beef or vegetable broth
• Dry brown or green lentils (rinsed)
• Diced tomatoes (canned work perfectly)
• Optional: diced potatoes or sweet potatoes for extra heartiness

Simmer for 30–40 minutes, until the lentils are tender and the stew has thickened. Adjust salt and finish with a splash of vinegar or a squeeze of lemon to brighten it.

Make it lighter or heavier on protein

To turn this into one of your best examples of a muscle-friendly stew:

• Use 93% lean or leaner beef to keep saturated fat lower.
• Add an extra 1/4 cup of lentils per serving for more plant protein.
• Stir in chopped spinach or kale during the last 5 minutes for extra nutrients.

If you’re watching sodium, use low-sodium broth and canned tomatoes, and season more with herbs and spices instead of salt. The CDC’s sodium guidelines are a helpful reference if you’re trying to keep an eye on blood pressure.

Cozy and creamy: Turkey and quinoa chowder as a modern high-protein example

This turkey and quinoa chowder is a great example of how to get that creamy, chowder-like comfort without heavy cream overload. It uses lean turkey and high-protein quinoa to create a bowl that feels indulgent but works nicely with higher-protein eating styles.

What makes it high in protein

A typical serving might include:

• 4 ounces ground turkey or chopped leftover turkey
• 1/3–1/2 cup cooked quinoa

That can easily land around 30 grams of protein per bowl, sometimes more. Quinoa also contains all nine essential amino acids, which is why it’s often called a “complete” plant protein.

Step-by-step method

Start by sautéing onion, celery, and carrot in olive oil or a bit of butter. Add ground turkey and cook until browned, seasoning with salt, pepper, and a pinch of poultry seasoning.

Stir in a spoonful of flour (or a gluten-free thickener) to create a light roux. Slowly whisk in low-sodium chicken or turkey broth, then add:

• Rinsed quinoa
• Diced potatoes or cauliflower florets (for extra body)
• Frozen corn or peas if you like a sweeter chowder vibe

Simmer until the quinoa and vegetables are tender. To finish, stir in a splash of milk or half-and-half, or use plain Greek yogurt off the heat for a protein bump and creamy texture.

Why this is one of the best examples for leftovers

This chowder is one of the best examples of 3 high-protein soups and stews if you love meal prep:

• It reheats well for 3–4 days in the fridge.
• The quinoa continues to thicken the broth, giving you an even heartier bowl the next day.
• Leftover Thanksgiving turkey turns into a completely new meal with minimal effort.

If you want to align this with general healthy eating patterns, you can cross-check ideas with MyPlate from the USDA, which emphasizes lean protein, whole grains, and vegetables—exactly what this chowder delivers.

More real examples of high-protein soups and stews to try

The three dishes above are your core examples of 3 high-protein soups and stews, but once you understand the pattern—lean protein + legumes or grains + veggies—you can create endless variations. Here are more real examples you can put into rotation:

Spicy turkey chili with black beans

Think classic chili, but built around lean ground turkey and black beans. A bowl with:

• 4 ounces lean ground turkey
• 1/2 cup black beans

…can hit 30–35 grams of protein, plus fiber from the beans and tomatoes. Use chili powder, cumin, smoked paprika, and a touch of cocoa powder for depth. Top with a modest sprinkle of cheese or a dollop of Greek yogurt for even more protein.

Creamy tomato and red lentil soup

This is a great example of a vegetarian high-protein soup that still feels luxurious. Red lentils practically melt into the tomato base, thickening the soup and adding protein. A 2-cup serving with 3/4 cup cooked lentils can deliver 15–20 grams of protein, and you can boost that by swirling in Greek yogurt or serving it with a side of grilled cheese made on whole-grain, higher-protein bread.

Chicken tortilla soup with extra beans

Take a classic chicken tortilla soup and simply double the beans. Using both black beans and pinto beans with shredded chicken can easily turn this into one of your best examples of a high-protein, Mexican-inspired bowl. Bake or air-fry your tortilla strips instead of frying to keep it lighter.

Miso-ginger tofu and edamame soup

For a plant-based, high-protein example, combine:

• Cubes of firm tofu
• Shelled edamame
• A miso-ginger broth
• Lots of vegetables and maybe some buckwheat soba noodles

Tofu and edamame together can provide 20–25 grams of protein per generous serving, depending on your amounts. This is a great option if you’re trying to lean more into plant-based eating while still keeping protein front and center.

Slow-cooker pulled chicken and barley stew

This is a set-it-and-forget-it example of a family-friendly high-protein stew. Layer onions, carrots, celery, raw chicken breasts, barley, broth, and herbs in a slow cooker. After several hours on low, shred the chicken and stir everything together. The combination of chicken and barley (which contains some protein itself) gives you a steady, satisfying meal that works well for lunches all week.

Simple rules for building your own high-protein soup or stew

Instead of memorizing recipes, think in terms of a formula. When you’re trying to come up with new examples of 3 high-protein soups and stews for your own menu, use this step-by-step approach:

Step 1: Pick your main protein

Aim for about 20–30 grams of protein from your main ingredient per serving. Examples include:

• Chicken breast or thighs (skinless)
• Lean ground turkey or beef
• Pork tenderloin
• Tofu or tempeh
• Beans and lentils (often combined with another protein)

Step 2: Add a supporting protein or grain

This is where you layer in extra protein and texture. Think:

• Beans (black, pinto, kidney, white)
• Lentils (red, brown, green)
• Quinoa, farro, or barley
• Edamame or peas

Step 3: Load up on vegetables

Vegetables add volume, fiber, and micronutrients without many calories. Onions, carrots, celery, bell peppers, tomatoes, leafy greens, zucchini, and mushrooms are all easy to work into high-protein soups and stews.

Step 4: Choose a flavorful broth and seasonings

Use low-sodium broth as your base and season with herbs, spices, and acid (like lemon juice or vinegar). This lets you control salt while still getting big flavor, which is especially helpful if you’re watching your blood pressure or heart health. For heart-health guidance, sites like the Mayo Clinic offer practical tips.

Step 5: Finish with a protein-friendly garnish

Instead of just cheese and sour cream, think:

• Plain Greek yogurt
• Grated hard cheeses in small amounts (like Parmesan)
• Toasted pumpkin seeds or sliced almonds
• Extra beans or lentils stirred in at the end

Using this formula, you can generate endless examples of high-protein soups and stews without feeling like you’re eating the same thing every week.

2024–2025 trends: Why high-protein soups and stews are everywhere

If your social feeds feel full of high-protein recipes, you’re not imagining it. In 2024 and heading into 2025, a few trends are pushing people toward high-protein soups and stews:

• Strength training and active lifestyles: More people are lifting weights or doing resistance training, which increases interest in protein for muscle recovery.
• High-protein weight management: Protein-rich meals tend to keep you full longer, which can support weight management goals. Resources like WebMD’s overview on high-protein diets summarize some of the benefits and considerations.
• Convenience and batch cooking: Soups and stews are easy to batch-cook, freeze, and reheat, making them ideal for busy workweeks.
• Rising interest in plant-based protein: Combining beans, lentils, tofu, and whole grains in soups makes it easier to cut back on meat without sacrificing protein.

All of this makes the examples of 3 high-protein soups and stews we’ve talked about not just tasty, but very on-trend.

FAQ: Real examples of high-protein soups and stews

What are some quick examples of high-protein soups I can make in under 30 minutes?

Fast examples include chicken and white bean soup (using rotisserie chicken and canned beans), turkey chili with canned beans, and tomato–red lentil soup with red lentils (which cook quickly). Using pre-chopped vegetables and boxed low-sodium broth can easily get you from cutting board to table in about half an hour.

Can you give an example of a vegetarian high-protein soup that’s still filling?

A great vegetarian example of a high-protein soup is creamy tomato and red lentil soup topped with a spoonful of Greek yogurt and served with a slice of higher-protein whole-grain toast. Another option is a miso-ginger soup with tofu, edamame, and soba noodles for extra protein.

What are the best examples of high-protein stews for meal prep?

Some of the best examples for meal prep are beef and lentil vegetable stew, slow-cooker pulled chicken and barley stew, and turkey and quinoa chowder. They hold up well in the fridge for several days and often taste better on day two as the flavors blend.

How can I increase the protein in a soup I already make?

To turn your favorite recipe into one of your own examples of high-protein soups and stews, add:

• Extra beans or lentils
• Shredded chicken or turkey
• Cubed tofu or tempeh
• A scoop of plain Greek yogurt stirred in off the heat

You can also swap regular pasta for a higher-protein pasta or add quinoa directly into the pot.

Are high-protein soups and stews good for weight loss?

High-protein soups and stews can support weight management because protein and fiber help you feel full and satisfied. The key is to balance protein with vegetables, whole grains, and reasonable portions of fats. If you have medical conditions or specific weight-loss goals, it’s smart to check with a healthcare provider or registered dietitian for personalized guidance.

If you keep these examples of 3 high-protein soups and stews in your rotation—and use the simple formula to create your own—you’ll have a steady lineup of meals that are warming, satisfying, and genuinely supportive of your health goals.