6 High Protein Low-Calorie Soups That Still Fill You Up

It's 8:42 p.m., dinner was technically done an hour ago, and you're still standing in the kitchen looking for something because that tiny bowl of soup never stood a chance.

Sound familiar?

Low-calorie soup only works when it still has enough protein, fiber, and texture to feel like a real meal. These bowls use high protein low calorie structure without turning dinner into warm flavored water, so you can feel full, keep blood sugar steadier, and avoid the snack spiral later.

Start with the soup that matches your weeknight energy, then make enough for tomorrow because soup is one of the easiest protein meal prep moves when it reheats well. Keep this list close for healthy dinner ideas when you want comfort without the heavy finish.

This is general wellness information based on current research, not medical advice. If you have specific health concerns, please consult with a healthcare provider.

1. Chicken Salsa Verde White Bean Soup

Makes 4 soup bowls (4 servings) | Serving size: 1 bowl, about 3 3/4 cups, with one-fourth of the chicken, beans, zucchini, broth, salsa verde, and cilantro | Prep: 10 minutes | Stovetop: 15 to 18 minutes | Preheat: 0 minutes | Bake: 0 minutes | Rest: 0 minutes | Total: 25 to 28 minutes

Ingredients:

• 1 1/4 pounds cooked boneless, skinless chicken breast, cut into bite-size pieces
• 1 (15-ounce) can no-salt-added white beans, drained and rinsed (about 1 1/2 cups)
• 1 cup prepared salsa verde
• 2 medium zucchini, cut into 1/2-inch pieces (about 3 cups)
• 6 cups reduced-sodium chicken broth
• 1/4 cup chopped fresh cilantro

Directions:

Combine the chicken broth, salsa verde, drained white beans, and zucchini in a heavy-bottomed pot with at least an 8-quart capacity, leaving at least 16 cups of unused capacity, cover, and bring to a steady simmer over medium-high heat for 5 to 6 minutes. Reduce the heat to medium-low and simmer, covered, for 5 to 6 minutes, stirring once, until the zucchini is tender, then fold in the cooked chicken and simmer, covered, for 5 to 6 minutes more, stirring halfway through, until every chicken piece and the soup reach 165°F; divide evenly among 4 bowls and add 1 tablespoon cilantro only to each bowl served immediately. Refrigerate unserved soup separately from the cilantro in shallow airtight containers no more than 2 inches deep at 40°F or below within 2 hours for up to 4 days total from the earliest chicken cook date, bean, salsa-verde, or broth opening date, or zucchini or cilantro preparation date, shortened by any earlier package use-by or after-opening limit. Reheat one soup portion, covered, in a microwave-safe bowl on high for 2 to 3 minutes, stirring halfway through, until it reaches 165°F throughout, then add the reserved cilantro.

Why It Works: Chicken and white beans make the bowl filling without pushing calories too high. Zucchini adds volume, and salsa verde gives the soup a finished flavor fast. This is high protein low calorie comfort food that still works as healthy dinner after a long day.

2. Turkey Taco Cauliflower Rice Soup

Makes 4 soup bowls (4 servings) | Serving size: 1 bowl, about 3 3/4 cups, with 5 ounces turkey, 1 cup cauliflower rice, about 1/3 cup black beans, tomato broth, and 3 tablespoons Greek yogurt | Prep: 10 minutes | Stovetop: 13 to 16 minutes | Preheat: 0 minutes | Bake: 0 minutes | Rest: 0 minutes | Total: 23 to 26 minutes

Ingredients:

• 1 1/4 pounds browned 93%-lean ground turkey, fully cooked and crumbled
• 4 cups cooked cauliflower rice
• 1 (15-ounce) can no-salt-added black beans, drained and rinsed (about 1 1/2 cups)
• 1 (28-ounce) can no-salt-added crushed tomatoes plus 1 (14.5-ounce) can no-salt-added diced tomatoes with their juices (about 5 1/4 cups total)
• 2 tablespoons salt-free taco seasoning
• 3/4 cup plain nonfat Greek yogurt

Directions:

Combine the crushed tomatoes, diced tomatoes with their juices, drained black beans, taco seasoning, and cooked cauliflower rice in a heavy-bottomed pot with at least an 8-quart capacity, leaving at least 16 cups of unused capacity, cover, and bring to a steady simmer over medium-high heat for 5 to 6 minutes. Reduce the heat to medium-low and simmer, covered, for 4 to 5 minutes, stirring once, then fold in the browned turkey and simmer, covered, for 4 to 5 minutes more, stirring halfway through, until the turkey and soup reach 165°F throughout; divide evenly among 4 bowls and add 3 tablespoons Greek yogurt only to each bowl served immediately. Refrigerate unserved soup and four separately portioned 3-tablespoon servings of yogurt in shallow airtight containers at 40°F or below within 2 hours for up to 4 days total from the earliest turkey or cauliflower-rice cook date, bean or tomato opening date, or yogurt opening date, shortened by any earlier package use-by or after-opening limit. Reheat one untopped soup portion, covered, in a microwave-safe bowl on high for 2 to 3 minutes, stirring halfway through, until it reaches 165°F throughout, then add one reserved cold yogurt portion.

Why It Works: Browned ground turkey gives the soup the taco flavor you actually want, while cooked cauliflower rice adds bulk without a heavy base. Black beans bring fiber so the meal lasts longer. It fits healthy high protein meals when you want a taco bowl feel with less decision fatigue.

Before we get to Meal #3...

My clients frequently ask me “What are the best sources of protein?”

And while they love the protein & grocery list calculators... just knowing the best sources of protein to anchor meals around (and why) is incredible helpful.

Because knowledge is power.

So in an effort to help you, I created a video on the Top 10 Sources of Protein (and a few to avoid).

I hope you find it helpful!

3. Lemon Chicken Orzo Vegetable Soup

Makes 4 soup bowls (4 servings) | Serving size: 1 bowl, about 3 3/4 cups, with 5 ounces chicken, 1/2 cup orzo, and one-fourth of the vegetables and lemon broth | Prep: 12 minutes | Stovetop: 17 to 20 minutes | Preheat: 0 minutes | Bake: 0 minutes | Rest: 0 minutes | Total: 29 to 32 minutes

Ingredients:

• 1 1/4 pounds cooked boneless, skinless chicken breast, cut into bite-size pieces
• 2 cups cooked orzo
• 1 (5-ounce) package baby spinach
• 2 cups carrots, sliced 1/4 inch thick
• 2 medium lemons, enough for 2 teaspoons finely grated zest and 1/4 cup juice
• 7 cups reduced-sodium chicken broth

Directions:

Combine the chicken broth and carrots in a heavy-bottomed pot with at least an 8-quart capacity, leaving at least 16 cups of unused capacity, cover, and bring to a steady simmer over medium-high heat for 5 to 6 minutes. Reduce the heat to medium-low and simmer, covered, for 8 to 9 minutes, stirring once, until the carrots are tender, then fold in the cooked chicken, cooked orzo, spinach, lemon zest, and lemon juice and simmer, covered, for 4 to 5 minutes more, stirring halfway through, until every chicken piece and the soup reach 165°F and the spinach is wilted; divide evenly among 4 bowls. Refrigerate leftovers in shallow airtight containers no more than 2 inches deep at 40°F or below within 2 hours for up to 4 days total from the earliest chicken or orzo cook date, broth opening date, or spinach, carrot, or lemon preparation date, shortened by any earlier package use-by or after-opening limit. Reheat one portion, covered, in a microwave-safe bowl on high for 2 to 3 minutes, stirring halfway through, until the chicken and soup reach 165°F throughout.

Why It Works: A small amount of cooked orzo makes the soup feel more like dinner, and chicken keeps the protein high enough to matter. Lemon keeps the broth bright instead of flat. This works as healthy dinner recipes for nights when you want something lighter but still steady.

4. Shrimp Miso Ginger Soup

Makes 4 soup bowls (4 servings) | Serving size: 1 bowl, about 4 1/4 cups, with 5 ounces shrimp, 1/2 cup edamame, and one-fourth of the vegetables, broth, and green onions | Prep: 8 minutes | Stovetop: 10 to 12 minutes | Preheat: 0 minutes | Bake: 0 minutes | Rest: 0 minutes | Total: 18 to 20 minutes

Ingredients:

• 1 1/4 pounds cooked shrimp, peeled, deveined, tails removed, and thawed if frozen
• 7 cups prepared reduced-sodium ginger-miso broth
• 3 cups sliced cremini mushrooms
• 4 packed cups chopped bok choy, stems and leaves separated
• 2 cups thawed cooked shelled edamame
• 1/2 cup thinly sliced green onions

Directions:

Combine the ginger-miso broth, mushrooms, and bok-choy stems in a heavy-bottomed pot with at least an 8-quart capacity, leaving ample room for the unwilted greens, cover, and bring to a steady simmer over medium-high heat for 4 to 5 minutes. Reduce the heat to medium-low, add the bok-choy leaves and cooked edamame, cover, and simmer for 4 to 5 minutes, stirring once, until the bok choy is tender, then fold in the cooked shrimp and simmer gently, covered, for 2 minutes more, turning the shrimp halfway through, until every shrimp, the edamame, and the broth reach 165°F; divide evenly among 4 bowls and add 2 tablespoons green onions only to each bowl served immediately. Refrigerate unserved soup separately from the green onions in shallow airtight containers no more than 2 inches deep at 40°F or below within 2 hours for no more than 3 days total from the earliest shrimp thaw or cook date, edamame cook date, broth opening or preparation date, or mushroom, bok-choy, or green-onion preparation date, shortened by any earlier package use-by or after-opening limit. Reheat one untopped portion, covered, in a microwave-safe bowl on 70% power for 2 to 4 minutes, stirring the soup and turning the shrimp halfway through, until every shrimp and the soup reach 165°F, then add the reserved green onions.

Why It Works: Shrimp brings lean protein quickly, while edamame adds a second protein source with fiber. Miso and ginger make the broth taste layered without a long cooking process. It gives you low calorie high protein quick meals when the goal is fast, hot, and not boring.

5. Cottage Cheese Tomato Basil Soup

Makes 4 soup bowls (4 servings) | Serving size: 1 bowl, about 4 cups, with 5 ounces chicken sausage, 1/2 cup cottage cheese, 2 cups tomato base, and one-fourth of the peppers, basil, and Parmesan | Prep: 10 minutes | Stovetop: 12 to 14 minutes | Preheat: 0 minutes | Bake: 0 minutes | Rest: 0 minutes | Total: 22 to 24 minutes

Ingredients:

• 2 cups low-fat cottage cheese, blended until completely smooth
• 8 cups ready-to-use reduced-sodium tomato soup base
• 1/2 cup thinly sliced fresh basil
• 1 1/2 cups jarred roasted red peppers, drained and cut into bite-size strips
• 1 1/4 pounds fully cooked lean chicken sausage links, sliced 1/2 inch thick
• 1/4 cup finely grated Parmesan

Directions:

Combine the tomato soup base, drained roasted red peppers, and fully cooked chicken sausage in a heavy-bottomed pot with at least an 8-quart capacity, leaving at least 16 cups of unused capacity, cover, and cook over medium heat for 7 to 8 minutes, stirring every 2 minutes, until the mixture reaches a gentle simmer. Reduce the heat to low, fold in the blended cottage cheese, basil, and Parmesan, and cook without boiling for 5 to 6 minutes, stirring every minute, until every sausage slice and the complete soup reach 165°F; divide evenly among 4 bowls. Refrigerate leftovers in shallow airtight containers no more than 2 inches deep at 40°F or below within 2 hours for up to 4 days total from the earliest sausage, cottage-cheese, tomato-base, pepper, or Parmesan opening date or basil preparation date, shortened by any earlier package use-by or after-opening limit. Reheat one portion, covered, in a microwave-safe bowl on 70% power for 2 to 4 minutes, stirring every minute, until every sausage slice and the soup reach 165°F without boiling.

Why It Works: Blended cottage cheese recipes can make tomato soup creamy while adding protein instead of just fat. Chicken sausage gives each bowl more bite and makes it feel like a meal. This is healthy food dishes thinking: better inputs, familiar flavor, and no complicated reset.

6. Beef Barley Vegetable Soup

Makes 4 soup bowls (4 servings) | Serving size: 1 bowl, about 4 1/4 cups, with 5 ounces lean beef, 1/2 cup barley, and one-fourth of the vegetables and broth | Prep: 12 minutes | Stovetop: 20 to 24 minutes | Preheat: 0 minutes | Bake: 0 minutes | Rest: 0 minutes | Total: 32 to 36 minutes

Ingredients:

• 1 1/4 pounds cooked 95%-lean beef, cut into 1/2-inch pieces
• 2 cups cooked pearl barley
• 1 1/2 cups carrots, sliced 1/4 inch thick
• 1 1/2 cups celery, sliced 1/4 inch thick
• 3 cups green beans, trimmed and cut into 1-inch pieces
• 6 cups reduced-sodium beef broth

Directions:

Combine the beef broth, carrots, celery, and green beans in a heavy-bottomed pot with at least an 8-quart capacity, leaving about 16 cups of unused capacity, cover, and bring to a steady simmer over medium-high heat for 6 to 7 minutes. Reduce the heat to medium-low and simmer, covered, for 10 to 12 minutes, stirring twice, until the vegetables are tender, then fold in the cooked lean beef and cooked barley and simmer, covered, for 4 to 5 minutes more, stirring halfway through, until every beef piece and the soup reach 165°F; divide evenly among 4 bowls. Refrigerate leftovers in shallow airtight containers no more than 2 inches deep at 40°F or below within 2 hours for up to 4 days total from the earliest beef or barley cook date, broth opening date, or carrot, celery, or green-bean preparation date, shortened by any earlier package use-by or after-opening limit. Reheat one portion, covered, in a microwave-safe bowl on high for 3 to 4 minutes, stirring halfway through, until the beef and soup reach 165°F throughout.

Why It Works: Lean beef makes the soup more satisfying, and cooked barley gives you a small starch anchor so the meal doesn't disappear in an hour. Vegetables increase volume without turning the bowl watery. It fits balanced meals when you want a bowl that still feels hearty.

Quick Reference