22g Protein High Protein Soup for Weight Loss & Recovery

Let me tell you about the magic of high protein soup – it’s been my secret weapon for staying full while losing weight AND recovering after tough workouts! This chicken and lentil version packs a whopping 20 grams of protein per bowl while keeping calories low – exactly what my nutritionist grandmother swore by during her farming days.

I still remember coming home from school to find Grandma stirring her big soup pot, the scent of garlic and thyme filling the whole house. “Good soup builds strong bodies,” she’d say while ladling steaming bowls for anyone who stopped by. Her version used whatever beans and vegetables were in season, but I’ve perfected her technique with protein-packed lentils and lean chicken.

What makes this soup truly special is how beautifully it works for meal prep. The lentils hold their texture through days in the fridge (no mushy mess here!), and the broth actually gets more flavorful overnight. Whether you’re counting macros or just need healthy lunches ready to grab, this high protein soup recipe has your back – just like Grandma always had mine.

Why You’ll Love This High Protein Soup

Oh my goodness, this isn’t just any soup – it’s your new kitchen best friend! Here’s why you’ll fall head over heels for this high protein soup:

• Eats like a meal, not a diet: Packed with 22g protein per bowl, it keeps you full for hours without that “rabbit food” feeling. No more rumbling stomach two hours after lunch!
• Perfect for post-workout recovery: The chicken and lentils team up to repair muscles while you enjoy every spoonful. Take that, gym soreness!
• Meal prep magic: Makes six hearty servings that actually improve in the fridge (most soups get sad by day 3 – not this one!).
• Reheats like a dream: No weird texture changes – just grab, warm, and enjoy all week long. The lentils stay firm, the chicken stays juicy.
• Customizable: Swap veggies based on what’s in your fridge or favorite flavors. More spinach? Go for it! Prefer kale? Toss it in!

Seriously, this soup checks every box – delicious, nutritious, AND easy. Grandma would be proud!

Ingredients for High Protein Soup

Okay, soup squad – let’s gather our power players! These are the ingredients that turn simple broth into a protein-packed super soup. Trust me, quality matters here (Grandma didn’t skimp, and neither should we). Here’s your grocery list for the best high protein soup:

Save

• The Protein Dream Team:
  • 1 lb boneless, skinless chicken breast (diced into bite-sized pieces)
  • 1 cup dried green lentils (rinsed well – no one likes gritty soup!)
• Veggie MVPs:
  • 1 yellow onion (chopped – tears are optional but expected)
  • 2 carrots (diced nice and small so they cook evenly)
  • 2 celery stalks (diced – leaves included for extra flavor!)
  • 3 garlic cloves (minced – measure with your heart, but this is the sweet spot)
  • 2 cups fresh spinach (trust me, it wilts down to nothing but packs nutrients)
• Flavor Boosters:
  • 6 cups low-sodium chicken broth (brand matters – look for “real” broth)
  • 1 tsp olive oil (the good stuff for sautéing)
  • 1 tsp dried thyme (rub between fingers before adding)
  • 1 tsp paprika (smoked or sweet, both work beautifully)
  • Salt and pepper (to taste – start with ½ tsp salt)

See? Nothing fancy – just real food that works together like magic. Fun tip: I buy pre-diced mirepoix (onion/carrot/celery mix) from the salad bar sometimes when I’m feeling lazy – your secret’s safe with me!

How to Make High Protein Soup

Alright, let’s get cooking – this high protein soup comes together faster than you can say “second helping!” I’ve made this so many times, I could probably do it blindfolded (but please don’t – hot pots and limited visibility don’t mix). Follow these simple steps and you’ll have a pot of comfort ready in no time.

Step 1: Sauté the Vegetables

First, grab your favorite big soup pot and heat that olive oil over medium heat. Toss in your onions, carrots, and celery – listen for that satisfying sizzle! Stir them around for about 5 minutes until they start to soften and smell amazing. Now’s when you add the garlic – but watch it! Garlic burns faster than my patience when someone interrupts my cooking. Just 1 minute is all you need to wake up those flavors without turning them bitter.

Save

Step 2: Cook the Chicken and Lentils

Time to bring in the protein stars! Add your diced chicken and rinsed lentils to the pot along with all that glorious broth. Crank the heat until it boils, then immediately dial it back to a gentle simmer. Here’s where patience pays off – let it bubble away covered for about 25 minutes. Test a lentil – it should be tender but not mushy. Pro tip: if it looks too thick, add a splash more broth. We’re making soup, not cement!

Step 3: Finish with Spinach

Almost there! Turn off the heat and stir in the fresh spinach. It’ll wilt down in just a minute – like magic! Now taste and adjust the seasoning. Need more pep? Add another pinch of paprika. Too bland? A little more salt works wonders. Remember, good cooks taste as they go – don’t be shy about dipping that spoon for a test!

Tips for the Best High Protein Soup

Oh sweet soup lover, let me share my hard-earned secrets for taking your high protein soup from good to “OH MY GOSH, DID YOU MAKE THIS?!” level amazing:

Squeeze of sunshine: Right before serving, add a squeeze of lemon juice – it brightens all those rich flavors and makes the protein taste even more savory. My grandma always kept a lemon wedge on the rim of her soup bowl for this exact reason!

Broth control: Too thick? Add splashes of warm broth while reheating – cold broth stops the cooking process. Too thin? Let it simmer uncovered for 5 extra minutes to concentrate flavors. The lentils drink up liquid like my uncle at a family reunion!

Fresh herb magic: Toss in a handful of chopped parsley or dill just before serving. The fresh herbal pop cuts through the richness and makes this high protein soup taste restaurant-fancy with zero effort. Frozen herbs work in a pinch too!

Save

Storage and Reheating Instructions

This high protein soup is basically the gift that keeps on giving! Store leftovers in airtight containers – I swear by my glass mason jars with those plastic freezer lids. It’ll stay perfect in the fridge for up to 5 days (mine never lasts that long though!) or freeze flat in freezer bags for 3 months. Want my reheating trick? Warm it gently on the stovetop with a splash of extra broth while stirring occasionally. Boom – tastes just-made every time without turning those beautiful lentils to mush!

Nutritional Information

Let me break down the nutritional superhero stats of this high protein soup – each steaming bowl gives you:

• 250 calories (perfect for weight loss!)
• 22g protein (hello, muscle fuel!)
• 25g carbs with 8g fiber (thanks, hearty lentils!)
• Just 5g fat (good fats from olive oil)

Now listen – these numbers can dance around a bit based on your exact ingredients (especially broth brands). But whether you’re counting macros or just want a belly-warming healthy meal, this soup’s got your back with nutrition that doesn’t skimp on flavor!

Save

Frequently Asked Questions

Share Your High Protein Soup Creation

I want to see your gorgeous soup bowls almost as much as I want another serving for myself! Snap a pic of your high protein soup masterpiece and tag me – I live for your kitchen wins. Find me on Pinterest (just search my name) for more healthy recipe ideas that’ll make your meal prep exciting. Now grab a spoon and dig in!

High Protein Chicken & Lentil Soup

Print Recipe

Pin Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

A hearty, low-calorie soup packed with 20g+ protein per bowl. Perfect for weight loss or muscle recovery. Easy to batch-cook and reheat without losing texture.

• Author: Sophia Collins
• Prep Time: 10 mins
• Cook Time: 30 mins
• Total Time: 40 mins
• Yield: 6 servings 1x
• Category: Soup
• Method: Stovetop
• Cuisine: American
• Diet: Low Calorie

Ingredients

Scale 1x2x3x

• 1 lb boneless, skinless chicken breast, diced
• 1 cup dried green lentils, rinsed
• 1 onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 6 cups low-sodium chicken broth
• 1 tsp olive oil
• 1 tsp dried thyme
• 1 tsp paprika
• Salt and pepper to taste
• 2 cups fresh spinach

Cook Mode Prevent your screen from going dark

Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add onion, carrots, and celery. Sauté for 5 minutes.
3. Stir in garlic, thyme, and paprika. Cook for 1 minute.
4. Add chicken, lentils, and broth. Bring to a boil.
5. Reduce heat, cover, and simmer for 25 minutes or until lentils are tender.
6. Stir in spinach and cook until wilted.
7. Season with salt and pepper.

Notes

• Store in airtight containers for up to 5 days.
• Freeze for up to 3 months.
• Add more broth if soup thickens upon reheating.
• For extra flavor, top with fresh parsley or a squeeze of lemon.

Nutrition

• Serving Size: 1 bowl
• Calories: 250
• Sugar: 4g
• Sodium: 300mg
• Fat: 5g
• Saturated Fat: 1g
• Unsaturated Fat: 3g
• Trans Fat: 0g
• Carbohydrates: 25g
• Fiber: 8g
• Protein: 22g
• Cholesterol: 45mg