5 High-Protein Soups That Make Weight Loss Feel Like Comfort Food

High-protein diets have become a popular approach for weight loss and improving body composition. Studies show that a higher protein intake can increase feelings of fullness, boost metabolism, and help preserve lean muscle mass during weight loss.

Additionally, protein has a higher thermic effect than carbohydrates and fats, meaning your body burns more calories digesting it.

While individual protein needs vary, it’s important to maintain a balanced diet that includes all essential nutrients for overall health. Enjoy your journey to wellness with these ten hearty, flavorful, and nutritious soups that show healthy eating can be both satisfying and delicious!

Curried Carrot-Tomato Soup with Chickpea Gremolata

This vibrant vegetarian soup proves that plant-based proteins can be just as satisfying. The crispy chickpea gremolata adds a delightful crunch and boosts the protein content to 12 grams per serving while keeping the calorie count low at just 316 calories.

Ingredients:

• 4 cups vegetable broth
• 4 cups carrots, chopped
• 2 tbsp olive oil
• 2 cups canned tomatoes
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tbsp curry powder
• 1 can chickpeas, drained and rinsed
• Zest of 1 lemon
• 1/4 cup fresh parsley, chopped
• Salt and pepper to taste

Instructions:

1. Sauté onion and garlic in a pot until soft.
2. Add carrots, tomatoes, curry powder, and broth. Simmer until carrots are tender.
3. Blend soup until smooth.
4. For gremolata, toss chickpeas with olive oil and roast until crispy.
5. Mix roasted chickpeas with lemon zest and parsley.
6. Serve soup topped with chickpea gremolata.

Italian Sausage Soup

This flavorful soup uses lean turkey sausage instead of pork, keeping the fat content low while still providing a robust 30 grams of protein per serving. It’s a satisfying option for those looking to lose weight without sacrificing taste.

Ingredients:

• 1 lb Italian-style turkey sausage, casings removed
• 1 onion, diced
• 2 cloves garlic, minced
• 2 carrots, sliced
• 2 celery stalks, sliced
• 1 can diced tomatoes
• 6 cups low-sodium chicken broth
• 1 cup small pasta (like orzo or small shells)
• 2 cups spinach leaves
• 1 tsp Italian seasoning
• Salt and pepper to taste

Instructions:

1. Brown turkey sausage in a large pot, breaking it up as it cooks.
2. Add onion, garlic, carrots, and celery. Cook until vegetables soften.
3. Stir in tomatoes, broth, and Italian seasoning. Bring to a boil.
4. Add pasta and cook until tender.
5. Stir in spinach and cook until wilted.
6. Season with salt and pepper and serve hot.

Smoky Chicken Quinoa Soup

This hearty soup is a protein powerhouse, combining lean chicken breast, protein-rich quinoa, and fiber-packed black beans. It’s a triple threat for weight loss, providing a whopping 42 grams of protein per serving while keeping calories in check.

Ingredients:

• 1 lb boneless, skinless chicken breast, diced
• 1 cup quinoa, rinsed
• 1 can black beans, drained and rinsed
• 1 onion, diced
• 1 red bell pepper, chopped
• 6 cups low-sodium chicken broth
• 2 tsp smoked paprika
• 2 cloves garlic, minced
• 1 tsp cumin
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

1. In a large pot, sauté onion and garlic until fragrant.
2. Add chicken and cook until browned.
3. Stir in quinoa, black beans, bell pepper, and spices.
4. Pour in chicken broth and bring to a boil.
5. Reduce heat and simmer for 20 minutes or until quinoa is cooked.
6. Season with salt and pepper.
7. Serve hot, garnished with cilantro.

Greek Lemon Chicken Soup

This light and tangy soup is a protein powerhouse, boasting an impressive 52 grams per serving. The addition of eggs creates a creamy texture while boosting the protein content, making it an ideal choice for weight loss.

Ingredients:

• 8 cups chicken broth
• 1 lb boneless, skinless chicken breast
• 1/2 cup orzo pasta
• 3 eggs
• 1/4 cup fresh lemon juice
• 1/4 cup fresh dill, chopped
• Salt and pepper to taste

Instructions:

1. Bring broth to a boil and add chicken. Simmer until cooked through.
2. Remove chicken, shred, and set aside.
3. Add orzo to the broth and cook until tender.
4. In a bowl, whisk eggs and lemon juice.
5. Slowly add 1 cup of hot broth to the egg mixture, whisking constantly.
6. Pour the egg mixture back into the pot, stirring continuously.
7. Add shredded chicken and dill.
8. Simmer for 5 minutes and serve hot.

Butternut Squash & Chicken Soup

This creamy soup combines the sweetness of butternut squash with lean protein from chicken breast. It’s low in calories but high in nutrients, making it an excellent choice for weight loss.

Ingredients:

• 1 butternut squash, peeled and cubed
• 1 lb boneless, skinless chicken breast, diced
• 1 onion, diced
• 2 cloves garlic, minced
• 4 cups chicken broth
• 1 tsp thyme
• 1/4 tsp nutmeg
• 1/2 cup low-fat milk
• Salt and pepper to taste

Instructions:

1. Sauté onion and garlic in a pot until softened.
2. Add chicken and cook until browned.
3. Add squash, broth, thyme, and nutmeg. Simmer until the squash is tender.
4. Blend soup until smooth, then stir in milk.
5. Season with salt and pepper and serve hot.