Tracey Warren Nutrition

High-Protein Soups Made Simple

16 easy soups designed to make batch-cooked lunches more satisfying, with everyday ingredients, simple methods and plenty of ways to add extra protein.

5 everyday soups5 vegetarian5 vegan1 longevity soupProtein toppers
Go straight to the recipes
Why this guide?

Soup is easy. The protein is often the bit that gets forgotten.

Soup is one of the easiest lunches to make ahead, portion up and reheat. But a bowl made mainly from vegetables and stock may not contain much protein. These recipes deliberately build protein into the soup using chicken, fish, lean meat, lentils, beans, chickpeas, tofu, yoghurt, cottage cheese and cheese.

I have kept the ingredient lists short and the methods simple. Most make four generous portions, so one pot can sort several lunches at once.

A simple trick I use throughout this guide: blend some of the beans or chickpeas into the soup. It creates a thick, creamy texture without needing cream, while keeping the protein and fibre in the bowl.
Boost any soupWhat to have with soupEverydayVegetarianVeganLongevity soupProtein toppersBatch-cook tips
Use this with any recipe

7 easy ways to add more protein to soup

You do not need a special high-protein recipe every time. If you already have a soup you love, these are simple ways to make it more substantial.

Blend in chickpeas or white beans

Blend some chickpeas, cannellini beans or butter beans with a ladleful of the soup, then stir it back into the pan. It thickens the soup and adds protein and fibre at the same time.

Try it in: tomato, potato, carrot and roasted vegetable soups.

Blend in cottage cheese

It sounds unusual, but cottage cheese blends completely smooth. Stir or blend it into a cooked soup for creaminess plus extra protein, then warm gently rather than boiling hard.

Try it in: tomato, red pepper, carrot and other smooth vegetable soups.

Throw in red lentils

Rinse them and add them straight to the pan. They soften and partly disappear into the soup as they cook, making this one of the easiest ways to boost a vegetable soup.

Try it in: tomato, carrot, curry and mixed vegetable soups.

Add tinned beans or chickpeas

Drain, rinse and stir them in. No soaking and no extra pan. Leave them whole for texture or blend some if you prefer a creamier soup.

Add tofu

Silken tofu can be blended into a smooth soup. Firm tofu can be cubed and stirred into chunkier soups or used as crispy tofu croutons on top.

Stir through Greek yoghurt

A generous spoonful can add creaminess and protein. Choose Greek yoghurt rather than assuming every Greek-style yoghurt has the same protein content, and stir it in after taking the soup off a fierce heat.

Use cooked leftovers

Shredded chicken or turkey, flaked salmon and other cooked protein can simply be stirred through towards the end. Soup is a very easy way to turn leftovers into another lunch.

The creaminess trick

Before reaching for cream, ask whether the soup could be thickened with protein instead. Blended chickpeas, white beans, cottage cheese or silken tofu can all create a creamy texture while making the bowl more substantial.

Keep your favourite soup

What to have with soup to boost the protein

Sometimes the easiest answer is not to change the soup at all. If you love your usual vegetable soup, keep it and add something protein-rich alongside it.

Cottage cheese on toast

Top wholegrain toast generously with cottage cheese. Easy, creamy and particularly good beside tomato or vegetable soup.

Eggs on toast

Two boiled, poached or scrambled eggs with wholegrain toast can turn a light bowl of soup into a much more substantial lunch.

Hummus on toast or oatcakes

A quick plant-based side. Add pumpkin or hemp seeds on top for another little boost.

A bowl of edamame

Cook frozen shelled edamame in minutes and serve with a little salt or lemon. Very little effort and an easy plant-protein side.

Greek yoghurt afterwards

If yoghurt does not suit the soup itself, have thick Greek yoghurt with berries after lunch instead.

A simple bean salad

Drain tinned beans or chickpeas and toss with tomato, cucumber, lemon and olive oil. It takes about five minutes and works particularly well with smooth soups.

The simple soup formula

Soup + a useful protein source in it + a protein-rich topper or side if needed.

You do not need all three every time. Just look at the meal and ask: Where’s my protein?

Now for the recipes

The figures below are useful estimates rather than laboratory-tested values. Brands, drained weights and serving sizes vary. I have designed these as protein-focused lunches, but individual protein needs depend on your overall diet, body size, activity and health.

5 everyday recipes

Simple high-protein soups

Familiar flavours, supermarket ingredients and no elaborate prep.

Chicken, Lentil & Vegetable Soup - high-protein soup recipe by Tracey Warren Nutrition
Serves 4 · About 35g protein per serving

Chicken, Lentil & Vegetable Soup

Protein: chicken + red lentils
Ingredients
  • 500g chicken breast, diced
  • 150g dried red lentils, rinsed
  • 2 carrots, chopped
  • 2 celery sticks, chopped
  • 1 onion, chopped
  • 1 x 400g tin chopped tomatoes
  • 1.2 litres chicken stock
  • 1 tsp dried mixed herbs
  • 1 tbsp olive oil
Method
  1. Soften the onion, carrot and celery in the oil for 5 minutes.
  2. Add everything else and bring to the boil.
  3. Simmer for 20 to 25 minutes until the chicken and lentils are cooked.
  4. Season and portion.
BATCH-COOK: Keeps 3 to 4 days chilled. Freeze individual portions.
Creamy Chicken & Sweetcorn Soup - high-protein soup recipe by Tracey Warren Nutrition
Serves 4 · About 32g protein per serving

Creamy Chicken & Sweetcorn Soup

Protein: chicken + milk
Ingredients
  • 500g chicken breast, diced
  • 300g frozen sweetcorn
  • 300g potatoes, diced
  • 1 onion, chopped
  • 800ml chicken stock
  • 300ml semi-skimmed milk
  • 1 tbsp olive oil
  • Black pepper
Method
  1. Soften the onion in oil for 5 minutes.
  2. Add chicken, potato, sweetcorn and stock. Simmer for 20 minutes.
  3. Blend about a third of the soup, return it to the pan and stir in the milk.
  4. Heat gently and season.
BATCH-COOK: Chill promptly and use within 3 to 4 days. Freeze if using suitable milk and stir well after reheating.
Turkey Meatball & Tomato Soup - high-protein soup recipe by Tracey Warren Nutrition
Serves 4 · About 31g protein per serving

Turkey Meatball & Tomato Soup

Protein: turkey
Ingredients
  • 500g turkey mince
  • 1 egg
  • 1 onion, finely chopped
  • 2 carrots, chopped
  • 1 courgette, chopped
  • 2 x 400g tins chopped tomatoes
  • 600ml chicken stock
  • 1 tsp dried oregano
Method
  1. Mix the turkey with the egg and half the onion. Roll into small meatballs.
  2. Put the remaining onion, carrot, courgette, tomatoes and stock in a pan and simmer for 10 minutes.
  3. Add the meatballs and oregano.
  4. Simmer for another 15 minutes until cooked through.
BATCH-COOK: Make a double batch and freeze in meal-sized containers.
Beef, Tomato & Bean Soup - high-protein soup recipe by Tracey Warren Nutrition
Serves 4 · About 30g protein per serving

Beef, Tomato & Bean Soup

Protein: lean beef + beans
Ingredients
  • 400g lean beef mince
  • 1 x 400g tin kidney beans, drained
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 x 400g tins chopped tomatoes
  • 600ml beef stock
  • 1 tsp smoked paprika
  • 1 tbsp olive oil
Method
  1. Brown the mince and onion in the oil.
  2. Add the carrot, tomatoes, stock and paprika.
  3. Simmer for 20 minutes, then stir in the beans.
  4. Cook for another 5 minutes and season.
BATCH-COOK: Freezes particularly well. Portion before freezing.
Salmon, Potato & Pea Soup - high-protein soup recipe by Tracey Warren Nutrition
Serves 4 · About 28g protein per serving

Salmon, Potato & Pea Soup

Protein: salmon + peas
Ingredients
  • 500g skinless salmon fillet, cubed
  • 500g potatoes, diced
  • 250g frozen peas
  • 1 leek, sliced
  • 800ml vegetable or fish stock
  • 250ml semi-skimmed milk
  • 1 tbsp olive oil
  • Dill or parsley
Method
  1. Soften the leek in oil for 5 minutes.
  2. Add potato and stock and simmer for 15 minutes.
  3. Add salmon and peas and cook gently for 5 to 7 minutes.
  4. Stir in the milk and herbs and heat through.
BATCH-COOK: Best eaten fresh or refrigerated for up to 3 days. Freeze portions if needed.
5 vegetarian recipes

High-protein vegetarian soups

Beans, lentils and peas do the groundwork, with simple dairy additions where they genuinely help.

Creamy Tomato, Chickpea & Cottage Cheese Soup - high-protein soup recipe by Tracey Warren Nutrition
Serves 4 · About 20g protein per serving

Creamy Tomato, Chickpea & Cottage Cheese Soup

Protein: chickpeas + cottage cheese
Ingredients
  • 2 x 400g tins chickpeas, drained
  • 2 x 400g tins chopped tomatoes
  • 2 carrots, chopped
  • 1 onion, chopped
  • 600ml vegetable stock
  • 300g cottage cheese
  • 1 tbsp olive oil
  • 1 tsp dried basil
Method
  1. Soften onion and carrot in oil for 5 minutes.
  2. Add chickpeas, tomatoes, stock and basil and simmer for 20 minutes.
  3. Blend until smooth.
  4. Blend in the cottage cheese, then heat gently.
CREAMY WITHOUT CREAM: Chickpeas provide body; cottage cheese adds even more protein.
Broccoli, Pea & Cheddar Soup - high-protein soup recipe by Tracey Warren Nutrition
Serves 4 · About 20g protein per serving

Broccoli, Pea & Cheddar Soup

Protein: peas + cheddar
Ingredients
  • 500g broccoli
  • 400g frozen peas
  • 300g potatoes, diced
  • 1 onion, chopped
  • 1 litre vegetable stock
  • 160g mature cheddar, grated
  • Black pepper
Method
  1. Put broccoli, peas, potato, onion and stock in a pan.
  2. Simmer for about 20 minutes until tender.
  3. Blend until smooth.
  4. Stir in the cheese off the heat and season.
MAKE IT EASIER: Frozen broccoli and peas work perfectly.
Red Lentil, Carrot & Cottage Cheese Soup - high-protein soup recipe by Tracey Warren Nutrition
Serves 4 · About 24g protein per serving

Red Lentil, Carrot & Cottage Cheese Soup

Protein: lentils + cottage cheese
Ingredients
  • 250g dried red lentils
  • 4 carrots, chopped
  • 1 onion, chopped
  • 1 x 400g tin chopped tomatoes
  • 1 litre vegetable stock
  • 300g cottage cheese
  • 1 tsp cumin
  • 1 tbsp olive oil
Method
  1. Soften the onion and carrots in oil.
  2. Add lentils, tomatoes, stock and cumin.
  3. Simmer for 20 to 25 minutes, then blend.
  4. Blend in the cottage cheese and heat gently.
BATCH-COOK: Thickens in the fridge. Add a splash of water when reheating.
White Bean, Tomato & Parmesan Soup - high-protein soup recipe by Tracey Warren Nutrition
Serves 4 · About 18g protein per serving

White Bean, Tomato & Parmesan Soup

Protein: cannellini beans + Parmesan
Ingredients
  • 3 x 400g tins cannellini beans, drained
  • 1 x 400g tin chopped tomatoes
  • 2 carrots, chopped
  • 1 courgette, chopped
  • 1 onion, chopped
  • 800ml vegetable stock
  • 80g Parmesan, finely grated
  • 1 tsp dried mixed herbs
Method
  1. Add vegetables, beans, tomatoes, stock and herbs to a pan.
  2. Simmer for 20 minutes.
  3. Blend roughly one third of the soup and stir it back in.
  4. Stir through the Parmesan just before serving.
CREAMINESS TRICK: Blending some of the beans thickens the broth without cream.
Pea, Potato & Greek Yoghurt Soup - high-protein soup recipe by Tracey Warren Nutrition
Serves 4 · About 18g protein per serving

Pea, Potato & Greek Yoghurt Soup

Protein: peas + Greek yoghurt
Ingredients
  • 700g frozen peas
  • 300g potatoes, diced
  • 1 onion, chopped
  • 900ml vegetable stock
  • 400g thick Greek yoghurt
  • 1 tbsp olive oil
  • Mint, optional
  • Black pepper
Method
  1. Soften the onion in oil.
  2. Add potato and stock and simmer for 15 minutes.
  3. Add peas for the final 5 minutes, then blend.
  4. Allow to cool slightly before stirring through the yoghurt.
MAKE IT EASIER: Keep the yoghurt separate if freezing, then stir it in after reheating.
5 vegan recipes

High-protein vegan soups

No specialist ingredients. Just lentils, beans, chickpeas, peas and edamame doing what they do best.

Simple Curried Red Lentil Soup - high-protein soup recipe by Tracey Warren Nutrition
Serves 4 · About 18g protein per serving

Simple Curried Red Lentil Soup

Protein: red lentils
Ingredients
  • 300g dried red lentils, rinsed
  • 2 carrots, chopped
  • 1 onion, chopped
  • 1 x 400g tin chopped tomatoes
  • 1 litre vegetable stock
  • 2 tsp mild curry powder
  • 1 tbsp olive oil
Method
  1. Soften the onion and carrots in oil for 5 minutes.
  2. Add curry powder and stir for 30 seconds.
  3. Add lentils, tomatoes and stock.
  4. Simmer for 20 to 25 minutes. Blend partly if you prefer it smoother.
BATCH-COOK: One pan, inexpensive and excellent from the freezer.
Creamy Garlic, Potato & Chickpea Soup - high-protein soup recipe by Tracey Warren Nutrition
Serves 4 · About 14g protein per serving

Creamy Garlic, Potato & Chickpea Soup

Protein: chickpeas
Ingredients
  • 3 x 400g tins chickpeas
  • 300g potatoes, diced
  • 4 large garlic cloves, crushed
  • 900ml vegetable stock
  • 1 tbsp olive oil
  • 1 tsp paprika
  • 1 tsp dried rosemary
  • 1/2 tsp dried thyme
  • Black pepper
Method
  1. Drain two tins of chickpeas. Blend the third tin, including its liquid, until smooth.
  2. Gently cook the garlic in olive oil for about a minute.
  3. Add the chickpeas, blended chickpeas, potato, stock, herbs and paprika.
  4. Simmer for about 25 minutes until the potato is tender.
WHY IT WORKS: The creamy-chickpea technique is inspired by The Clever Meal’s popular garlic chickpea soup: blending part of the chickpeas thickens the broth without cream. This version adds potato and uses extra chickpeas for a more substantial bowl. Add a protein topper if you want to take it higher.
Creamy Tomato, Chickpea & Red Lentil Soup - high-protein soup recipe by Tracey Warren Nutrition
Serves 4 · About 18g protein per serving

Creamy Tomato, Chickpea & Red Lentil Soup

Protein: chickpeas + lentils
Ingredients
  • 2 x 400g tins chickpeas, drained
  • 150g dried red lentils
  • 2 x 400g tins chopped tomatoes
  • 1 onion, chopped
  • 2 carrots, chopped
  • 900ml vegetable stock
  • 1 tsp dried basil
  • 1 tbsp olive oil
Method
  1. Soften onion and carrots in oil.
  2. Add chickpeas, lentils, tomatoes, stock and basil.
  3. Simmer for 25 minutes.
  4. Blend until as smooth or chunky as you like.
CREAMY WITHOUT CREAM: The lentils and chickpeas thicken naturally when blended.
Green Pea, Edamame & Potato Soup - high-protein soup recipe by Tracey Warren Nutrition
Serves 4 · About 20g protein per serving

Green Pea, Edamame & Potato Soup

Protein: edamame + peas
Ingredients
  • 500g frozen shelled edamame
  • 500g frozen peas
  • 300g potatoes, diced
  • 1 onion, chopped
  • 1 litre vegetable stock
  • 1 tbsp olive oil
  • Juice of 1/2 lemon
  • Black pepper
Method
  1. Soften the onion in oil.
  2. Add potato and stock and simmer for 15 minutes.
  3. Add peas and edamame and cook for another 5 to 7 minutes.
  4. Blend, then finish with lemon and black pepper.
MAKE IT EASIER: Everything except the potato can come straight from the freezer or cupboard.
Smoky Lentil & Butter Bean Soup - high-protein soup recipe by Tracey Warren Nutrition
Serves 4 · About 19g protein per serving

Smoky Lentil & Butter Bean Soup

Protein: lentils + butter beans
Ingredients
  • 200g dried green or brown lentils
  • 2 x 400g tins butter beans, drained
  • 2 carrots, chopped
  • 1 onion, chopped
  • 1 x 400g tin chopped tomatoes
  • 1 litre vegetable stock
  • 1 tsp smoked paprika
  • 1 tbsp olive oil
Method
  1. Soften onion and carrot in oil.
  2. Add lentils, tomatoes, stock and paprika.
  3. Simmer until the lentils are tender, around 25 minutes.
  4. Stir in butter beans for the final 5 minutes.
BATCH-COOK: Leave this one chunky. It freezes and reheats beautifully.
The bonus recipe

The Longevity Soup

This one deliberately has a longer ingredient list. The idea is not that one soup can make you live longer. It is simply an easy way to get legumes, whole grains, leafy greens, colourful vegetables, herbs and extra-virgin olive oil into one meal.

Tomato, Lentil, Bean & Greens Longevity Soup - high-protein soup recipe by Tracey Warren Nutrition
Serves 6 · About 18g protein per serving

Tomato, Lentil, Bean & Greens Longevity Soup

Protein: lentils + beans + chickpeas + barley
Ingredients
  • 2 tbsp extra-virgin olive oil
  • 1 red onion, chopped
  • 3 garlic cloves, crushed
  • 2 carrots, chopped
  • 2 celery sticks, chopped
  • 150g dried green or brown lentils
  • 1 x 400g tin cannellini beans, drained
  • 1 x 400g tin chickpeas, drained
  • 100g pearl barley
  • 2 x 400g tins chopped tomatoes
  • 1.4 litres vegetable stock
  • 150g kale or spinach
  • 1 tsp dried oregano
  • 1 tsp dried rosemary
  • Juice of 1/2 lemon
Method
  1. Soften onion, carrot and celery in olive oil for 5 to 7 minutes. Add garlic for the final minute.
  2. Add lentils, barley, tomatoes, stock and herbs. Simmer for about 30 minutes.
  3. Add beans and chickpeas and cook for another 10 minutes, adding water if needed.
  4. Stir in the greens until wilted and finish with lemon.
BATCH-COOK: This makes six substantial portions and freezes well. It thickens overnight, so loosen with water or stock when reheating.
Turn up the protein

Three easy protein toppers

Make one at the start of the week and use it to turn a lighter soup into a more substantial lunch.

Crispy Roasted Chickpeas

Approx. 6g protein per 80g drained chickpeas.

Drain and dry chickpeas, toss with a little olive oil, paprika, salt and pepper, then roast at 200C until crisp. Scatter over soup just before eating.

Crispy Tofu Croutons

Approx. 8 to 10g protein per 75g firm tofu, depending on brand.

Cube firm tofu, toss with a little olive oil, smoked paprika, salt and pepper, then bake or air fry until golden. Particularly good with tomato, curry and vegetable soups.

Seed Protein Sprinkle

Approx. 6g protein per 20g mixed seeds.

Mix pumpkin, hemp and sunflower seeds in a jar. Add a generous spoonful to soup just before serving for crunch, protein and healthy fats.

If you eat animal products: Greek yoghurt, cottage cheese, grated cheese, shredded chicken, leftover salmon or a boiled egg are all very quick ways to increase the protein in a bowl of soup.
Batch cooking

Make soup once. Eat lunch several times.

1. Portion it straight away

Divide the finished soup into individual containers rather than leaving a huge pan to cool slowly.

2. Keep a few, freeze a few

Most cooked soups and stews can be refrigerated for 3 to 4 days. Freeze portions you will not use in that window.

3. Label the protein

Write the soup name and approximate protein per serving on the container. It makes choosing lunch almost effortless.

Your easiest lunch formula

1 generous bowl of protein-focused soup + 1 protein topper if needed + something crunchy or fresh on the side. Lunch does not need to be complicated to be substantial.

Want help getting enough protein without overthinking every meal?

If you are struggling with hunger, energy, weight changes or simply knowing what a balanced meal should look like, we can look at your diet together.

Book your free 15-minute consultation

A note on the recipes

Protein values are approximate and will vary with brands, drained weights and exact portion sizes. Cool batch-cooked soup promptly in shallow containers. General food-safety guidance recommends using refrigerated cooked leftovers within 3 to 4 days and freezing portions intended for longer storage.

The Creamy Garlic, Potato & Chickpea Soup takes inspiration from The Clever Meal’s garlic chickpea soup, particularly the technique of blending part of the chickpeas to thicken the broth. The recipe here has been developed for this collection rather than reproduced from the original.

Scroll to Top