22 High-Protein Stews & Soups for the Family — warm bowls, happy hearts! Nutritious, filling and easy to make, perfect for any day. Every recipe below comes with its own photo, ingredients, step-by-step instructions and the pin’s own note.
High Protein
Family Friendly
Fresh Ingredients
In This Collection
- Lentil Stew
- Tortilla Soup
- Broccoli Cheddar Soup
- Ramen-Style Protein Soup
- Sausage and Bean Soup
- Shrimp Vegetable Soup
- Creamy Turkey Soup
- White Bean & Kale Soup
- Southwest Chicken Stew
- Creamy Mushroom Soup
- Beef Stew
- Chicken Noodle Soup
- Chickpea Curry Soup
- Turkey Chili
- Egg Drop Soup
- Split Pea Soup with Ham
- Italian Wedding Soup
- Quinoa Vegetable Soup
- Salmon Chowder
- Black Bean Soup
- Chicken and Rice Soup
- Minestrone with Beans
Lentil Stew
Ingredients
- Lentils
- Onion
- Carrots
- Garlic
How to Make
Step 1: Rinse 1 1/2 cups of lentils and pick out any stones. Warm olive oil in a big pot, soften a chopped onion and 2 diced carrots for 5 minutes, then stir in 3 minced garlic cloves for 30 seconds until fragrant.
Step 2: Add the lentils with 6 cups of water or broth, a bay leaf and a pinch of cumin. Simmer gently for 30-35 minutes until the lentils are tender and the stew has thickened into something spoon-coating.
Step 3: Season with salt and pepper, fish out the bay leaf and finish with a squeeze of lemon and a drizzle of olive oil. The pin is right — this bowl is rich in protein and fiber, and it tastes even better on day two.
Tortilla Soup
Ingredients
- Chicken
- Black beans
- Tomatoes
- Tortilla strips
How to Make
Step 1: Simmer 2 chicken breasts in 6 cups of chicken broth for 15 minutes until cooked through; lift them out, shred with two forks and set aside.
Step 2: Into the same broth stir a can of crushed tomatoes, a drained can of black beans, a diced onion, garlic, cumin and chili powder. Simmer 15 minutes so the flavors marry.
Step 3: Return the shredded chicken, simmer 5 more minutes, then ladle over crispy tortilla strips. Top with avocado, cheese and a lime wedge — tasty, healthy and satisfying in every spoonful.
Broccoli Cheddar Soup
Ingredients
- Broccoli
- Cheddar cheese
- Milk
- Onion
How to Make
Step 1: Melt butter in a pot and soften a finely chopped onion for 5 minutes. Stir in a little flour and cook 1 minute, then slowly whisk in 3 cups of milk so no lumps form.
Step 2: Add 4 cups of small broccoli florets and simmer gently for 12-15 minutes, until the broccoli is tender but still bright green.
Step 3: Take the pot off the heat and stir in 2 cups of grated cheddar a handful at a time until melted and glossy — off the heat, so the cheese stays silky instead of grainy. Creamy and protein-packed, exactly as promised.
Ramen-Style Protein Soup
Ingredients
- Chicken
- Ramen noodles
- Egg
- Green onions
How to Make
Step 1: Bring 5 cups of chicken broth to a simmer with a sliced chicken breast, a knob of ginger and a splash of soy sauce; poach the chicken for 10 minutes, then slice it.
Step 2: Cook the ramen noodles in the same broth for 3 minutes. Meanwhile soft-boil the eggs for 6 1/2 minutes, chill in cold water and peel for perfect jammy yolks.
Step 3: Divide noodles and broth between bowls, top with the chicken, halved eggs and a shower of sliced green onions. Quick, easy and delicious — a weeknight hero.
Sausage and Bean Soup
Ingredients
- Sausage
- Mixed beans
- Tomatoes
- Spices
How to Make
Step 1: Brown 1 lb of sliced sausage in a big pot until the edges caramelize, about 6 minutes. That fond on the bottom is free flavor — do not wash it away.
Step 2: Add a chopped onion, garlic, a can of tomatoes, two cans of mixed beans (drained) and 4 cups of broth, with smoked paprika and Italian seasoning from your spice drawer.
Step 3: Simmer 20 minutes until the broth turns rich and the beans are creamy inside. Hearty and filling — one bowl is dinner, especially with crusty bread.
Shrimp Vegetable Soup
Ingredients
- Shrimp
- Mixed vegetables
- Garlic
- Herbs
How to Make
Step 1: Warm olive oil and sizzle 3 minced garlic cloves for 30 seconds. Add 5 cups of broth and a bag of mixed vegetables and simmer 8 minutes until just tender.
Step 2: Stir in 1 lb of peeled shrimp — they need only 2-3 minutes, until pink and curled into a loose C. A tight O means overcooked, so watch them closely.
Step 3: Finish with fresh herbs, lemon juice, salt and pepper. Light, fresh and protein-rich — the soup that never weighs you down.
Creamy Turkey Soup
Ingredients
- Turkey
- Carrots
- Celery
- Herbs
How to Make
Step 1: Soften diced carrots, celery and onion in butter for 6-7 minutes until sweet. Stir in a spoonful of flour, then pour in 5 cups of turkey or chicken broth.
Step 2: Add 3 cups of chopped cooked turkey and a handful of small pasta or rice; simmer 12-15 minutes until tender.
Step 3: Stir in a splash of cream and fresh herbs, and season well. This is the pin’s promise kept — the best possible second life for leftover roast turkey.
White Bean & Kale Soup
Ingredients
- White beans
- Kale
- Onion
- Garlic
How to Make
Step 1: Soften a chopped onion in olive oil for 5 minutes, add 3 minced garlic cloves and a pinch of chili flakes for 30 seconds.
Step 2: Pour in two cans of white beans with their liquid and 4 cups of broth; simmer 15 minutes. Mash a ladleful of beans against the side of the pot and stir them back in — instant creamy body, no cream.
Step 3: Fold in 3 big handfuls of chopped kale and cook 3-4 minutes until wilted and bright. Simple and nutritious, with a squeeze of lemon at the table.
Southwest Chicken Stew
Ingredients
- Chicken
- Corn
- Black beans
- Tomatoes
How to Make
Step 1: Sear bite-size chicken pieces in a hot pot with cumin, chili powder and smoked paprika until golden at the edges, about 6 minutes.
Step 2: Add a can of tomatoes, a drained can of black beans, 1 1/2 cups of corn and 3 cups of broth. Simmer 20 minutes until the chicken is tender and the stew is thick.
Step 3: Finish with lime juice and fresh cilantro. Bold flavor and full of protein — set out cheese and tortilla chips and let everyone build their bowl.
Creamy Mushroom Soup
Ingredients
- Mushrooms
- Heavy cream
- Onion
- Thyme
How to Make
Step 1: Cook 1 1/2 lbs of sliced mushrooms in butter in batches until deeply golden — crowding the pan steams them gray, so give them space and patience, about 8 minutes per batch.
Step 2: Soften a chopped onion in the same pot, add the mushrooms back with 4 cups of broth and fresh thyme, and simmer 15 minutes.
Step 3: Blend half the soup for body, stir it back in with 3/4 cup of heavy cream and warm through gently. Rich, creamy and comforting — restaurant soup at home.
Beef Stew
Ingredients
- Beef
- Potatoes
- Carrots
- Onion
How to Make
Step 1: Pat 2 lbs of beef chunks dry, season well and sear in hot oil until crusted on all sides, about 8 minutes. Work in batches — that crust is the whole foundation of a great stew.
Step 2: Add a chopped onion, 4 cups of beef broth and a spoon of tomato paste; cover and simmer low for 1 1/2 hours until the beef is nearly tender.
Step 3: Add chunked potatoes and carrots and cook 30 minutes more, until the vegetables are soft and the gravy coats a spoon. Classic comfort food, exactly as the pin says.
Chicken Noodle Soup
Ingredients
- Chicken
- Noodles
- Carrots
- Celery
How to Make
Step 1: Simmer a whole chicken or 2 lbs of chicken pieces in 8 cups of water with an onion for 45 minutes; skim, then lift out, shred the meat and strain the broth.
Step 2: Return the broth to the pot with sliced carrots and celery and simmer 10 minutes until just tender.
Step 3: Add egg noodles and the shredded chicken and cook 7-8 minutes, until the noodles are tender. Warm, cozy and wholesome — the soup every family asks for by name.
Chickpea Curry Soup
Ingredients
- Chickpeas
- Coconut milk
- Curry powder
- Spinach
How to Make
Step 1: Soften a chopped onion in oil for 5 minutes, then bloom 2 tablespoons of curry powder and minced garlic in the oil for 30 seconds until the kitchen smells amazing.
Step 2: Add two cans of chickpeas, a can of coconut milk and 2 cups of broth; simmer 15 minutes so the chickpeas drink in the spice.
Step 3: Stir in 2 handfuls of spinach until wilted and finish with lime juice. A same-style extra in the pin’s spirit — plant protein that eats like comfort food.
Turkey Chili
Ingredients
- Ground turkey
- Kidney beans
- Tomatoes
- Chili spices
How to Make
Step 1: Brown 1 lb of ground turkey in a big pot, breaking it into crumbles, about 7 minutes. Add onion, garlic, chili powder, cumin and smoked paprika for the last minute.
Step 2: Stir in a can of tomatoes, two cans of kidney beans and 2 cups of broth. Simmer 25-30 minutes until thick enough to mound on a spoon.
Step 3: Serve with your favorite toppings — cheese, yogurt, green onions. A same-style extra: lean, hearty and loaded with protein.
Egg Drop Soup
Ingredients
- Eggs
- Chicken broth
- Corn
- Ginger
How to Make
Step 1: Bring 4 cups of chicken broth to a gentle boil with grated ginger and 1/2 cup of sweet corn; season with soy sauce and white pepper.
Step 2: Stir the soup in one direction to make a slow whirlpool, then drizzle in 3 beaten eggs in a thin stream — they set instantly into silky ribbons.
Step 3: Finish with sesame oil and green onions. A same-style extra that proves high-protein can also be the fastest soup on this page.
Split Pea Soup with Ham
Ingredients
- Split peas
- Ham
- Carrots
- Onion
How to Make
Step 1: Soften onion and carrots in a pot for 5 minutes, then add 2 cups of rinsed split peas, 7 cups of water and a ham bone or 2 cups of diced ham.
Step 2: Simmer gently for 50-60 minutes, stirring now and then, until the peas dissolve into a thick, velvety soup all on their own.
Step 3: Remove the bone, shred any meat back in and season. A same-style extra — smoky, satisfying and famously budget-friendly.
Italian Wedding Soup
Ingredients
- Mini meatballs
- Small pasta
- Spinach
- Parmesan
How to Make
Step 1: Roll small meatballs from seasoned ground beef or turkey — a teaspoon each — and brown them lightly, about 5 minutes; they finish cooking in the soup.
Step 2: Bring 6 cups of chicken broth to a simmer, add 3/4 cup of small pasta and the meatballs, and cook 8-9 minutes until both are tender.
Step 3: Stir in spinach until wilted and shower with parmesan. A same-style extra the whole family requests on repeat.
Quinoa Vegetable Soup
Ingredients
- Quinoa
- Mixed vegetables
- Beans
- Tomatoes
How to Make
Step 1: Soften onion, carrots and celery in olive oil for 6 minutes. Add garlic, a can of tomatoes, a drained can of beans and 6 cups of broth.
Step 2: Stir in 3/4 cup of rinsed quinoa and simmer 18-20 minutes until the little spirals unfurl and the soup thickens.
Step 3: Season with lemon and herbs. A same-style extra — quinoa brings complete protein to a garden-full of vegetables.
Salmon Chowder
Ingredients
- Salmon
- Potatoes
- Corn
- Cream
How to Make
Step 1: Soften onion and celery in butter, add diced potatoes and 4 cups of broth, and simmer 12 minutes until the potatoes are tender.
Step 2: Add corn and chunks of salmon and poach gently for 5-6 minutes — salmon cooks fast and stays silky if the soup never boils hard.
Step 3: Stir in cream and fresh dill, and warm through. A same-style extra: rich chowder comfort with serious protein.
Black Bean Soup
Ingredients
- Black beans
- Onion
- Cumin
- Lime
How to Make
Step 1: Soften onion and bell pepper in oil, then bloom cumin, smoked paprika and garlic for 30 seconds.
Step 2: Add two cans of black beans with their liquid and 3 cups of broth; simmer 20 minutes. Blend one third of the soup and stir it back for the perfect creamy-chunky balance.
Step 3: Finish with lime juice and cilantro, plus a spoon of sour cream if you like. A same-style extra — pantry cheap and genuinely filling.
Chicken and Rice Soup
Ingredients
- Chicken
- Rice
- Carrots
- Celery
How to Make
Step 1: Soften carrots, celery and onion in a pot for 6 minutes. Add 6 cups of chicken broth and 2 chicken breasts and simmer 15 minutes.
Step 2: Lift the chicken out, shred it, and return it with 3/4 cup of rinsed rice. Simmer 18 minutes more, until the rice is tender and the broth turns silky from its starch.
Step 3: Season with lemon, salt and parsley. A same-style extra — the gentle, homestyle bowl everyone loves.
Minestrone with Beans
Ingredients
- Beans
- Small pasta
- Zucchini
- Tomatoes
How to Make
Step 1: Soften onion, carrot and celery in olive oil for 6-7 minutes. Add garlic, a can of tomatoes, a drained can of beans and 6 cups of broth.
Step 2: Simmer 15 minutes, then add diced zucchini and 3/4 cup of small pasta and cook 9-10 minutes until the pasta is tender.
Step 3: Stir in spinach or kale at the end and serve with parmesan and good olive oil. A same-style extra to complete the family’s 22.
Pro Tips
- Good Food = Good Mood — a pot of soup on the stove changes the whole feel of a home.
- High Protein — every bowl here builds its protein on purpose: beans, lentils, eggs, chicken, turkey, shrimp, salmon or beef.
- Fresh Ingredients — fresh vegetables and herbs keep even the richest stew tasting bright.
- Family Friendly — mild bases, toppings at the table; everyone seasons their own bowl.
- Double the batch — soup is the one dinner that improves overnight, so tomorrow’s lunch is already done.
Frequently Asked Questions
Which of these soups has the most protein?
The meat-and-bean pots lead the way — Turkey Chili, Sausage and Bean Soup and Southwest Chicken Stew all combine two protein sources in one bowl. Lentil Stew is the plant-based champion thanks to lentils plus their fiber.
Can I make these soups in a slow cooker?
Most of them, yes. Stews, bean soups and chili love 6-8 hours on low. Add noodles, rice, cream, shrimp and leafy greens in the last 30 minutes so they stay perfect instead of overcooked.
How long do these soups keep in the fridge?
Four days for most, covered and refrigerated. Soups with seafood (Shrimp Vegetable Soup, Salmon Chowder) are best within 2 days. Noodle and rice soups thicken as they sit — loosen with a splash of broth when reheating.
How can I make a soup more filling for hungry kids?
Add a second protein (beans into chicken soup, an egg into vegetable soup), stir in rice or small pasta, and serve with bread for dunking. Toppings like cheese and yogurt add protein too.
Can I freeze soup with potatoes or cream in it?
Potatoes can turn grainy and cream can split when frozen. For the freezer, leave the cream out and add it fresh when reheating; potato soups are best eaten within the week from the fridge.