High Protein Soup: 20 Cozy Bowls That Eat Like a Full Dinner on Cold Nights

High protein soup is having a big moment this fall, and it makes sense. When the nights turn cold, a bowl of broth and a few noodles can leave you hungry an hour later. Add chicken, lean beef, lentils, eggs, beans or a spoon of Greek yogurt, and the same bowl eats like a full dinner. Searches for these soups climbed to their highest point of the year in late October. We pulled together cozy bowls from all over the world, each with a real recipe and a rough idea of the protein in every serving. Pick one for tonight and save the rest for the weeks ahead..

Chicken and White Bean High Protein Soup With a Yogurt Swirl

Start with the bowl that sums up this whole list. Shredded chicken and creamy white beans share the pot, spinach wilts in at the end, and a swirl of Greek yogurt makes it rich without heavy cream. It comes to roughly 35 grams of protein per bowl. Why does that matter? A new International Society of Sports Nutrition position stand says getting enough protein, along with strength training, is linked to keeping more lean muscle while losing weight. Protein may also help a meal feel more filling. Talk to your doctor before big diet changes, especially if you have kidney disease..

You will need: 1 1/2 lb boneless chicken breast, 2 cans (15 oz) cannellini beans drained, 1 onion, 3 cloves garlic, 2 carrots, 6 cups low sodium chicken broth, 1 tsp dried thyme, 4 cups baby spinach, 1 cup plain Greek yogurt, salt, pepper, crusty bread to serve.

How to make it: 1. Soften onion, carrots and garlic in a little olive oil for 6 minutes. 2. Add broth, thyme and whole chicken breasts and simmer 20 minutes. 3. Lift out the chicken and shred it with two forks. 4. Add beans, mash a few against the pot to thicken, and return the chicken. 5. Stir in spinach until wilted. 6. Season and top each bowl with Greek yogurt.

Turkey Meatball Soup, the Lighter Italian Wedding Bowl

Tiny turkey meatballs simmer right in the broth, so there is no frying and no extra pan. Parmesan and an egg in the meatball mix keep them tender and add even more protein. A handful of small pasta and some greens make it a full meal. This one comes to about 30 grams of protein per bowl, and kids love fishing out the meatballs. Do you make yours big or tiny?

You will need: 1 lb lean ground turkey, 1 egg, 1/4 cup grated Parmesan, 1/4 cup breadcrumbs, 1 clove garlic, 8 cups chicken broth, 2 carrots, 3/4 cup small pasta such as ditalini, 3 cups chopped escarole or spinach, salt, pepper.

How to make it: 1. Mix turkey, egg, Parmesan, breadcrumbs, garlic, salt and pepper. 2. Roll into small balls. 3. Bring broth and sliced carrots to a simmer. 4. Drop in meatballs and cook 10 minutes. 5. Add pasta and cook until tender. 6. Stir in greens and serve with extra Parmesan.

Lemon Chicken Orzo, a Bright High Protein Soup

This is the Greek style soup called avgolemono, made with chicken. Eggs and lemon juice are whisked together and stirred into the hot broth, which turns it silky without any cream. The eggs add protein along with the chicken, and the lemon wakes everything up on a gray day. Expect about 32 grams of protein per bowl from this high protein soup. Tip: keep the soup below a boil after the eggs go in.

You will need: 1 1/2 lb boneless chicken breast, 8 cups chicken broth, 3/4 cup orzo, 2 large eggs, juice of 2 lemons, 1 small onion, 2 celery ribs, fresh dill, salt, pepper.

How to make it: 1. Simmer onion, celery and chicken in the broth for 20 minutes. 2. Remove and shred the chicken. 3. Cook orzo in the broth until tender. 4. Whisk eggs and lemon juice, then slowly whisk in 2 ladles of hot broth. 5. Stir the egg mix into the pot off the boil. 6. Add chicken back, season and top with dill.

Chicken and Corn Egg Drop Soup

Egg drop soup is one of the fastest soups you can make, and adding shredded chicken and corn turns it into dinner. The trick is pouring the beaten eggs in a thin stream while you gently stir, so they form soft ribbons. It is the quickest high protein soup here, ready in about 15 minutes, with roughly 29 grams of protein per bowl. Who else orders this every time at the takeout spot?

You will need: 6 cups chicken broth, 2 cups shredded cooked chicken, 1 cup corn kernels, 4 large eggs beaten, 2 tbsp cornstarch mixed with 3 tbsp water, 1 tsp soy sauce, 1/2 tsp sesame oil, 1/2 tsp ground ginger, white pepper, 3 green onions.

How to make it: 1. Bring broth, soy sauce and ginger to a simmer. 2. Add chicken and corn and heat through. 3. Stir in the cornstarch mix until slightly thick. 4. Stir the soup in a slow circle and pour in the eggs in a thin stream. 5. Turn off the heat. 6. Add sesame oil, white pepper and green onions.

Hot and Sour High Protein Soup With Tofu and Egg

Takeout style hot and sour soup gets its protein from three places: firm tofu, a little pork or chicken, and egg ribbons. Rice vinegar brings the sour, white pepper brings the heat, and mushrooms make it earthy. It is a great bowl when you feel a cold coming on and want something with a kick. Figure about 29 grams of protein per bowl.

You will need: 14 oz firm tofu cut in strips, 8 oz thin sliced pork loin or chicken, 6 cups chicken broth, 1 cup sliced shiitake mushrooms, 1/2 cup bamboo shoots, 3 tbsp rice vinegar, 2 tbsp soy sauce, 1 tsp white pepper, 2 tbsp cornstarch in 3 tbsp water, 2 eggs beaten, green onions.

How to make it: 1. Simmer broth, mushrooms and bamboo shoots for 5 minutes. 2. Add pork or chicken and cook 3 minutes. 3. Add tofu, soy sauce, vinegar and white pepper. 4. Thicken with the cornstarch mix. 5. Drizzle in the eggs while stirring. 6. Taste, add more vinegar or pepper, and top with green onions.

Miso Soup With Tofu and Edamame

Classic miso soup is light, so we bulk it up with more tofu and a cup of shelled edamame. It is the easiest high protein soup on this list and perfect for a quick lunch or a light dinner with rice. Miso is a fermented soybean paste, so stir it in at the end and never let it boil. It comes to about 15 grams of protein per bowl. Would you have this for breakfast like many families in Japan do?

You will need: 4 cups water or dashi, 3 tbsp white miso paste, 14 oz silken or firm tofu cubed, 1 cup shelled edamame, 2 tbsp dried wakame seaweed, 2 green onions.

How to make it: 1. Soak wakame in water for 5 minutes and drain. 2. Heat water or dashi until steaming. 3. Add edamame and cook 3 minutes. 4. Add tofu and wakame and warm through. 5. Turn the heat to low and whisk miso with a ladle of broth, then stir it in. 6. Top with green onions.

Beef Pho at Home, a Big Bowl of High Protein Soup

Real pho broth simmers for hours, but a fast home version uses store bought beef broth warmed with charred onion, ginger and warm spices. Paper thin raw sirloin goes in the bowl and cooks right in the hot broth. Load it with bean sprouts, herbs and lime. This big bowl comes to roughly 30 grams of protein. Hoisin and sriracha: yes or no?

You will need: 1 lb sirloin sliced paper thin, 8 cups beef broth, 1 onion halved, 3 inch piece ginger sliced, 2 star anise, 1 cinnamon stick, 3 cloves, 1 tbsp fish sauce, 8 oz flat rice noodles, bean sprouts, basil, cilantro, lime wedges.

How to make it: 1. Char onion and ginger in a dry pan. 2. Simmer them with broth and spices for 30 minutes, then strain. 3. Add fish sauce. 4. Cook noodles and divide into bowls. 5. Lay raw beef slices on top. 6. Pour boiling broth over the beef and add sprouts, herbs and lime.

Chicken Khao Soi, the Curry Noodle Soup

Khao soi comes from northern Thailand. It is a golden coconut curry broth with tender chicken thighs and soft egg noodles, topped with crispy noodles, pickled shallots and lime. It tastes like a restaurant high protein soup, but most of it comes from a jar of curry paste. Expect about 27 grams of protein per bowl. Have you tried it yet?

You will need: 1 1/2 lb boneless chicken thighs, 3 tbsp red or yellow curry paste, 1 tsp curry powder, 1 can coconut milk, 4 cups chicken broth, 1 tbsp fish sauce, 1 tsp brown sugar, 8 oz egg noodles, lime, sliced shallots, cilantro.

How to make it: 1. Fry curry paste and curry powder in a little oil for 1 minute. 2. Stir in coconut milk and broth. 3. Add chicken and simmer 20 minutes. 4. Shred the chicken in the pot and season with fish sauce and sugar. 5. Cook noodles and divide into bowls. 6. Ladle soup over and top with shallots, cilantro and lime.

Chicken, Tomato and White Bean Soup With Feta

Think of this as a cozy, rustic high protein soup that is really a full meal. Chunks of chicken and white beans simmer in a garlicky tomato broth, then crumbled feta and parsley go on top. Serve it with toasted bread for dipping. It is about 32 grams of protein per bowl, and it reheats beautifully for lunch the next day.

You will need: 1 lb boneless chicken breast diced, 1 can (28 oz) crushed tomatoes, 1 can white beans drained, 1 onion, 4 cloves garlic, 3 cups chicken broth, 1 tsp smoked paprika, 1/2 tsp chili flakes, 1/2 cup crumbled feta, parsley, crusty bread.

How to make it: 1. Brown the chicken in olive oil and set aside. 2. Soften onion and garlic in the same pot. 3. Add paprika and chili flakes for 30 seconds. 4. Add tomatoes, broth and beans and simmer 15 minutes. 5. Return the chicken and cook 5 more minutes. 6. Top with feta and parsley and serve with bread.

Hamburger Vegetable Soup

This is the soup a lot of us grew up on: lean ground beef, potatoes, carrots, green beans and a tomato broth. We add a can of kidney beans for extra protein and fiber. It is a cheap high protein soup that feeds a crowd, and it tastes even better the next day. Each bowl has about 25 grams of protein. Did your mom or grandma make a version of this?

You will need: 1 1/2 lb 93% lean ground beef, 1 onion, 2 carrots, 2 celery ribs, 2 potatoes diced, 1 cup green beans, 1 can (15 oz) kidney beans drained, 1 can (14 oz) diced tomatoes, 6 cups beef broth, 1 tsp Italian seasoning, salt, pepper.

How to make it: 1. Brown the beef with the onion and drain any fat. 2. Add carrots and celery and cook 5 minutes. 3. Add potatoes, tomatoes, broth and seasoning. 4. Simmer 20 minutes until potatoes are tender. 5. Add green beans and kidney beans for 10 minutes. 6. Season and serve.

Beef, Barley and Potato High Protein Soup

Chunks of beef chuck simmer until fork tender with pearl barley, potatoes and carrots. The barley adds a nice chew and some extra protein of its own. This is a true stick to your ribs dinner for the coldest nights of the year, and it works in a slow cooker too. Plan on about 26 grams of protein per bowl.

You will need: 1 1/2 lb beef chuck in 1 inch cubes, 3/4 cup pearl barley, 2 potatoes, 3 carrots, 1 onion, 3 cloves garlic, 2 tbsp tomato paste, 8 cups beef broth, 2 bay leaves, 1 tsp thyme, salt, pepper.

How to make it: 1. Brown the beef in batches and set aside. 2. Cook onion, garlic and tomato paste for 3 minutes. 3. Add broth, beef, bay leaves and thyme and simmer 1 hour. 4. Add barley and cook 20 minutes. 5. Add potatoes and carrots and cook 20 minutes more. 6. Remove bay leaves and season. In a slow cooker, cook everything on low for 8 hours.

Hungarian Goulash Soup

Goulash in Hungary is a brothy soup, not a thick stew. Beef, onions and lots of sweet paprika make a deep red broth, and potatoes make it hearty. In Budapest it is often served in a bread bowl, like here. It comes to about 22 grams of protein per bowl. Bread bowl or a plain bowl with bread on the side?

You will need: 1 1/2 lb beef chuck cubed, 2 large onions chopped, 3 tbsp sweet Hungarian paprika, 1 tsp caraway seeds, 2 cloves garlic, 1 red bell pepper, 2 tomatoes chopped, 3 potatoes cubed, 7 cups beef broth, salt.

How to make it: 1. Cook onions slowly in oil for 10 minutes. 2. Add beef and brown on all sides. 3. Take the pot off the heat and stir in paprika so it does not burn. 4. Add caraway, garlic, pepper, tomatoes and broth. 5. Simmer 1 hour. 6. Add potatoes and cook 25 minutes until tender.

Split Pea and Ham High Protein Soup

Split peas are one of the most underrated protein sources in the pantry. A one pound bag costs very little and cooks down into a thick, creamy soup with no cream at all. A leftover ham bone or some diced ham adds smoky flavor and more protein. Each bowl has roughly 25 grams of protein. It is a perfect way to use up holiday ham.

You will need: 1 lb dried green split peas rinsed, 8 oz diced ham or 1 meaty ham bone, 1 onion, 2 carrots, 2 celery ribs, 2 cloves garlic, 8 cups water or low sodium broth, 1 bay leaf, pepper.

How to make it: 1. Soften onion, carrots, celery and garlic in a large pot. 2. Add split peas, ham, water and bay leaf. 3. Simmer 1 hour, stirring often so it does not stick. 4. Pull meat off the bone if using one. 5. Blend part of the soup if you want it smoother. 6. Season with pepper and serve.

Red Lentil and Chickpea Soup With Lemon

Red lentils cook in about 20 minutes and melt into a velvety soup. A can of chickpeas adds texture and more protein, and a squeeze of lemon at the end makes it taste fresh. It is a great meatless high protein soup that costs very little. This one is about 15 grams of protein per bowl, and more with a spoon of Greek yogurt on top.

You will need: 1 1/2 cups red lentils rinsed, 1 can chickpeas drained, 1 onion, 2 carrots, 3 cloves garlic, 1 tsp cumin, 1 tsp paprika, 1/2 tsp turmeric, 7 cups vegetable broth, juice of 1 lemon, Greek yogurt to serve.

How to make it: 1. Cook onion, carrots and garlic until soft. 2. Add spices for 30 seconds. 3. Add lentils and broth and simmer 20 minutes. 4. Blend until smooth. 5. Stir in chickpeas and heat 5 minutes. 6. Add lemon juice, season and top with yogurt.

Lentil, Sausage and Kale High Protein Soup

Brown or green lentils hold their shape, so they give this soup a hearty bite. Lean chicken or turkey sausage adds smoky flavor, and kale goes in at the end. This is a great make ahead high protein soup for busy weeks. Each bowl comes to about 20 grams of protein. If you are looking for more ideas, our high protein dinners are full of easy weeknight meals.

You will need: 1 1/2 cups brown or green lentils rinsed, 12 oz chicken or turkey sausage sliced, 1 onion, 2 carrots, 2 celery ribs, 3 cloves garlic, 1 can diced tomatoes, 8 cups chicken broth, 1 tsp smoked paprika, 4 cups chopped kale, splash of red wine vinegar.

How to make it: 1. Brown the sausage and set aside. 2. Cook onion, carrots, celery and garlic in the same pot. 3. Add lentils, tomatoes, broth and paprika. 4. Simmer 30 minutes until lentils are tender. 5. Add sausage and kale for 5 minutes. 6. Finish with a splash of vinegar.

Chicken Mulligatawny With Lentils

Mulligatawny is an Anglo Indian soup with curry spices, chicken, lentils and a little apple for sweetness. A splash of coconut milk makes it creamy. It is warm and comforting without being too spicy. Plan on about 25 grams of protein per bowl. Serve it with a scoop of rice, or keep it as a soup.

You will need: 1 lb boneless chicken thighs diced, 1 cup red lentils rinsed, 1 onion, 2 carrots, 1 apple peeled and diced, 3 cloves garlic, 1 tbsp curry powder, 1/2 tsp cumin, 7 cups chicken broth, 1/2 cup coconut milk, lemon, cilantro.

How to make it: 1. Brown the chicken and set aside. 2. Cook onion, carrots, apple and garlic for 5 minutes. 3. Add curry powder and cumin. 4. Add lentils and broth and simmer 20 minutes. 5. Blend half the soup, then add the chicken back and cook 10 minutes. 6. Stir in coconut milk and lemon, and top with cilantro.

Creamy Tomato High Protein Soup With Cottage Cheese

This is the cottage cheese trick everyone is trying online. Cottage cheese and a can of white beans get blended into the tomato soup, so it turns thick and creamy with no heavy cream. You honestly cannot taste the cottage cheese. It comes to about 16 grams of protein per bowl, and it is perfect with a grilled cheese. Would you try it?

You will need: 1 can (28 oz) whole tomatoes, 1 onion, 3 cloves garlic, 2 cups vegetable or chicken broth, 1 cup cottage cheese, 1 can white beans drained, 1 tsp dried basil, pinch of sugar, salt, pepper, fresh basil.

How to make it: 1. Soften onion and garlic in olive oil. 2. Add tomatoes, broth, basil and sugar and simmer 15 minutes. 3. Add the beans. 4. Let it cool a few minutes. 5. Blend with the cottage cheese until smooth. 6. Warm gently without boiling and season.

Creamy Chicken and Mushroom Soup With Greek Yogurt

This soup tastes like the creamy restaurant kind, but the creaminess comes from Greek yogurt stirred in at the end. Chicken and lots of mushrooms make it hearty. Temper the yogurt with a little hot broth first so it stays smooth. Each bowl has about 28 grams of protein. Mushrooms: love them or pick them out?

You will need: 1 1/2 lb boneless chicken breast, 1 lb mushrooms sliced, 1 onion, 3 cloves garlic, 6 cups chicken broth, 1 tsp thyme, 2 tbsp flour, 1 cup plain Greek yogurt, 2 cups spinach, salt, pepper.

How to make it: 1. Brown mushrooms and onion in a large pot. 2. Add garlic and flour and stir 1 minute. 3. Add broth, thyme and chicken and simmer 20 minutes. 4. Shred the chicken in the pot. 5. Whisk yogurt with a ladle of hot broth, then stir it in off the heat. 6. Add spinach and season.

Shrimp and Corn Chowder

A high protein soup like chowder does not need a pint of cream. This one uses milk and potatoes for body, sweet corn for color, and shrimp for protein. Shrimp cook in just 3 minutes, so add them at the very end. It comes to about 20 grams of protein per bowl. Best part: dunking a piece of bread in the bottom of the bowl.

You will need: 1 lb raw shrimp peeled, 3 cups whole or 2% milk, 2 cups chicken broth, 3 potatoes diced, 2 cups corn kernels, 1 onion, 2 celery ribs, 2 strips bacon optional, 2 tbsp flour, 1/2 tsp seafood seasoning, chives.

How to make it: 1. Cook bacon if using, then soften onion and celery in the fat. 2. Stir in flour for 1 minute. 3. Add broth, milk and potatoes and simmer 15 minutes. 4. Add corn and seasoning and cook 5 minutes. 5. Add shrimp and cook 3 minutes until pink. 6. Top with chives and crumbled bacon.

Chicken Pozole Rojo

Pozole is a Mexican celebration soup made with hominy, which are big, chewy corn kernels. The red version gets its color from dried chiles blended into the broth. Using chicken thighs makes this high protein soup faster than the classic pork version. The toppings are the fun part: cabbage, radish, onion, oregano and lime. It is about 31 grams of protein per bowl. What topping goes on yours first?

You will need: 2 lb boneless chicken thighs, 3 dried guajillo chiles, 2 dried ancho chiles, 1 onion, 4 cloves garlic, 1 tsp cumin, 1 tsp dried oregano, 8 cups chicken broth, 2 cans (15 oz) white hominy drained, shredded cabbage, radishes, lime.

How to make it: 1. Toast and soak the chiles in hot water for 15 minutes. 2. Blend chiles with garlic, half the onion and a cup of broth. 3. Simmer chicken in the rest of the broth for 25 minutes, then shred it. 4. Strain the chile sauce into the pot. 5. Add hominy, cumin and oregano and simmer 20 minutes. 6. Serve with all the toppings.