12 High-Protein, High-Fiber Soups for Weight Loss

Reviewed by Dietitian Jessica Ball, M.S., RD

Warm up with these cozy soup recipes! These delicious meals each are packed with 15 grams of protein and 6 grams of fiber per serving while being low in calories to help support healthy weight-loss goals. Try nutritious options like our Slow-Cooker Salsa Verde Chicken & White Bean Soup and Million Dollar Soup that helps keep you full while also staying flavorful.

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Slow-Cooker Salsa Verde Chicken & White Bean Soup

This slow-cooker chicken and white bean soup is the perfect freezer-friendly meal-prep recipe. Make a batch of the hearty soup base, freeze it and simply reheat it when you’re ready to eat. A finishing touch of fresh lime juice, cilantro, radishes and lime wedges added just before serving brightens every bowl and makes it taste freshly made.

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Million Dollar Soup

This “Million Dollar Soup” lives up to its name with a rich, creamy broth and hearty mix of sausage, beans and butternut squash. Better yet, it’s designed for meal prep. Freeze the soup base, then reheat it and stir in the finishing touches just before serving for a silky finish.

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High-Protein, High-Fiber Chicken Soup

This hearty soup is loaded with lean protein, fiber-rich beans and vegetables, and bold flavors from sun-dried tomatoes, artichokes and lemon. Quick-cooking and satisfying, it’s a nutritious meal you can get on your table in just 30 minutes.

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Swamp Soup

This swamp soup, named for its vibrant green color, is made from a combination of spinach and parsley blended into a silky base, with fiber-rich white beans, shredded chicken and brown rice stirred in for a satisfying texture. A sprinkle of fried garlic and crushed red pepper adds savory crunch and gentle heat to each spoonful.

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High-Protein Butternut Squash & Lentil Soup

This hearty, plant-based soup is packed with protein from lentils and gets cozy flavors from warming spices like cinnamon, cumin and coriander. A swirl of tangy Greek yogurt and a sprinkle of fresh parsley finish each bowl with brightness and creaminess. Serve with lemon wedges for an extra pop of flavor.

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Garlicky White Bean & Kale Stew with Lemon

This lemony kale and white bean stew offers bright, hearty,and comforting flavors all in one pot. Tender carrots, onion and lacinato kale simmer with creamy cannellini beans, some of which are mashed to thicken the broth. A sprinkle of Parmesan and parsley adds a fresh zesty finish. Serve with crusty bread on the side for a nourishing bowl that feels just right for chilly nights.

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Marry Me White Bean Soup

This Marry Me White Bean Soup borrows inspiration from the beloved Marry Me Chicken recipe with a combination of sun-dried tomatoes, garlic, cream and Parmesan. Here, those same flavors are transformed into a hearty, soul-warming vegetarian soup with white beans taking center stage. Finished with basil and extra cheese, it’s cozy, crowd-pleasing and sure to win hearts at the table.

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Pea Soup

This simple pea soup recipe makes an elegant start to a spring meal. It’s also a great way to use frozen vegetables when the produce section is looking bleak.

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Chicken Spinach Soup with Fresh Pesto

This fragrant, Italian-flavored soup takes advantage of quick-cooking ingredients—boneless, skinless chicken breast, bagged baby spinach and canned beans. It features a simple homemade basil pesto, which is swirled in at the end to add a fresh herb flavor. If you are very pressed for time, you can substitute 3 to 4 tablespoons of a store-bought basil pesto.

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Slow-Cooker Chicken & Chickpea Soup

There’s nothing better than healthy dinner ideas—except easy healthy dinner ideas. This set-it-and-forget-it slow-cooker soup recipe is just that. It simmers away all day, so you come home to a warm and healthy dinner the whole family will love. Using bone-in chicken thighs is the key to making rich soup without adding broth. Plus, if you’re on a budget: thighs are less expensive than breasts, and dried chickpeas are a relatively inexpensive and versatile pantry item that’s always good to stock up on.

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Instant Pot Chicken Soup with Root Vegetables & Barley

Be sure to use bone-in chicken here—it enhances the flavor of the broth, and the bones are easy to remove after cooking. This healthy chicken soup can be made in an Instant Pot or pressure cooker.

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Red Lentil Soup with Saffron

This hearty red lentil soup uses spices common in Persian cuisine: turmeric, cumin and saffron. Enjoy it with a warm baguette or steamed rice.

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