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Cozy Fall Comfort: High Protein Chicken Pot Pie Soup for Hearty, Healthy Meal Prep

Jane Elizabeth
teamhlr
November 30, 2025

High Protein Chicken Pot Pie Soup – Easy Healthy Soup Recipes for Fall

Introduction

When the air turns crisp, and you crave cozy comfort food that won’t weigh you down, this High Protein Chicken Pot Pie Soup is your answer. All the nostalgic flavors of a classic pot pie—tender chicken, colorful veggies, and a creamy, herb-infused broth—transformed into a nutritious, satisfying soup that fits perfectly into any healthy meal plan. It’s an easy, crowd-pleasing recipe to warm you up after a chilly autumn day.

Why High Protein Chicken Pot Pie Soup Is a Must Try

Packed with lean chicken and protein-rich Greek yogurt (or cottage cheese!), this soup delivers on flavor and nutrition. You get that stick-to-your-ribs satisfaction from every hearty spoonful—without the heaviness of a traditional pot pie. Plus, it’s a one-pot wonder, making cleanup a breeze and giving you more time to enjoy your meal.

The Secret to a Creamy, Protein Packed Broth

Instead of heavy cream or butter, a blend of low-fat milk and thick Greek yogurt adds a luxurious texture and boosts the protein content. Stir in your yogurt at the end to prevent curdling, and customize with fresh parsley or thyme for an extra herby punch. If you want added freshness, sprinkle chopped scallions or a dash of black pepper just before serving.

Hearty Ingredients for a Cozy, Fall Ready Soup

Loaded with vitamin-rich carrots, peas, and celery alongside potatoes for heartiness, this soup covers your nutritional bases and keeps you full for hours. Don’t forget the frozen peas and a handful of sweet corn—they add that classic pot pie flavor and lovely color!

Meal Prep and Serving Ideas for Healthy Chicken Pot Pie Soup

This recipe makes a generous batch, perfect for meal prepping lunch or dinner throughout the week. Serve it with a slice of whole grain bread or sprinkled with crumbled baked phyllo crisps for that perfect pot pie touch—minus the extra calories.

Nutritional Information and Serving Size

One serving (about 1½ cups) has roughly 290 calories, over 25 grams of protein, and plenty of fiber and vitamins. It’s filling, balanced, and ideal for anyone prioritizing healthy eating without sacrificing taste or satisfaction.

Ingredients

1 ½ pounds boneless, skinless chicken breast or thighs, cut into cubes

1 tablespoon olive oil

1 medium yellow onion, diced

3 carrots, peeled and sliced

2 celery stalks, diced

2 medium Yukon gold potatoes, diced

3 cloves garlic, minced

5 cups low sodium chicken broth

1 teaspoon dried thyme

½ teaspoon poultry seasoning (optional)

Salt and black pepper, to taste

¾ cup frozen peas

¼ cup frozen corn

1 cup low-fat milk (or dairy free alternative)

1 cup plain Greek yogurt or 1 cup low fat cottage cheese (blended until smooth)

2 tablespoons chopped fresh parsley (plus more for garnish)

Optional: baked phyllo dough strips or whole grain toast, for serving

💡Meal Planning Tip: Save this recipe to automatically generate an organized shopping list with all ingredients sorted by store section—perfect for efficient grocery trips and stress-free fall meal planning.

Instructions

In a large soup pot or Dutch oven, heat the olive oil over medium heat. Add the onion, carrots, celery, and potatoes, sautéing for 5-6 minutes until the veggies are soft. Add garlic and cook 1 more minute.
Add chicken cubes and cook for 3-4 minutes, stirring occasionally, until they begin to brown (they don’t need to be fully cooked at this stage).
Pour in the chicken broth, thyme, poultry seasoning, and a pinch of salt and black pepper. Bring to a boil, then reduce the heat and simmer, uncovered, for 15 minutes—or until the chicken is cooked through and the potatoes are tender.
Stir in the peas and corn, cooking for 3-4 minutes more.
Reduce heat to low. Add the milk, stirring slowly. Remove from heat and let the soup sit for 2-3 minutes before whisking in the Greek yogurt (or blended cottage cheese) and chopped parsley to prevent curdling. Mix until smooth and creamy.
Taste and adjust seasoning as needed. Ladle into bowls and garnish with extra parsley and optional baked phyllo strips or toast for crunch.

Weekly Meal Planning

This high protein soup stores beautifully, making it the perfect foundation for your autumn meal prep. Save and schedule this recipe in your weekly meal planner to automatically calculate total ingredient amounts, avoid duplicate purchases, and generate shopping lists that are organized by grocery store section.

Planning Benefits:

– Consolidates ingredient quantities for multiple recipes
– Prevents ingredient waste and forgotten items
– Makes grocery shopping more efficient and meal prep less stressful

Pro tip: When you schedule several healthy soup recipes or protein rich meals for the week, see where ingredients overlap. For example, if two planned recipes use carrots and chicken broth, your shopping list combines totals automatically to save you time and money.

Cook and Prep Times

Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes

Enjoy this easy, nourishing High Protein Chicken Pot Pie Soup all season long—and let meal planning make healthy eating even easier!

Cozy Fall Comfort: High Protein Chicken Pot Pie Soup for Hearty, Healthy Meal Prep

Jane Elizabeth November 30, 2025

High Protein Chicken Pot Pie Soup – Easy Healthy Soup Recipes for Fall

Introduction

Why High Protein Chicken Pot Pie Soup Is a Must Try

The Secret to a Creamy, Protein Packed Broth

Hearty Ingredients for a Cozy, Fall Ready Soup

Meal Prep and Serving Ideas for Healthy Chicken Pot Pie Soup

Nutritional Information and Serving Size

Ingredients

1 ½ pounds boneless, skinless chicken breast or thighs, cut into cubes

1 tablespoon olive oil

1 medium yellow onion, diced

3 carrots, peeled and sliced

2 celery stalks, diced

2 medium Yukon gold potatoes, diced

3 cloves garlic, minced

5 cups low sodium chicken broth

1 teaspoon dried thyme

½ teaspoon poultry seasoning (optional)

Salt and black pepper, to taste

¾ cup frozen peas

¼ cup frozen corn

1 cup low-fat milk (or dairy free alternative)

1 cup plain Greek yogurt or 1 cup low fat cottage cheese (blended until smooth)

2 tablespoons chopped fresh parsley (plus more for garnish)

Optional: baked phyllo dough strips or whole grain toast, for serving

Instructions

In a large soup pot or Dutch oven, heat the olive oil over medium heat. Add the onion, carrots, celery, and potatoes, sautéing for 5-6 minutes until the veggies are soft. Add garlic and cook 1 more minute.
Add chicken cubes and cook for 3-4 minutes, stirring occasionally, until they begin to brown (they don’t need to be fully cooked at this stage).
Pour in the chicken broth, thyme, poultry seasoning, and a pinch of salt and black pepper. Bring to a boil, then reduce the heat and simmer, uncovered, for 15 minutes—or until the chicken is cooked through and the potatoes are tender.
Stir in the peas and corn, cooking for 3-4 minutes more.
Reduce heat to low. Add the milk, stirring slowly. Remove from heat and let the soup sit for 2-3 minutes before whisking in the Greek yogurt (or blended cottage cheese) and chopped parsley to prevent curdling. Mix until smooth and creamy.
Taste and adjust seasoning as needed. Ladle into bowls and garnish with extra parsley and optional baked phyllo strips or toast for crunch.

Weekly Meal Planning

Planning Benefits:

– Consolidates ingredient quantities for multiple recipes
– Prevents ingredient waste and forgotten items
– Makes grocery shopping more efficient and meal prep less stressful

Cook and Prep Times

Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes

Enjoy this easy, nourishing High Protein Chicken Pot Pie Soup all season long—and let meal planning make healthy eating even easier!

Cozy Fall Comfort: High Protein Chicken Pot Pie Soup for Hearty, Healthy Meal Prep

Jane Elizabeth November 30, 2025

High Protein Chicken Pot Pie Soup – Easy Healthy Soup Recipes for Fall

Introduction

Why High Protein Chicken Pot Pie Soup Is a Must Try

The Secret to a Creamy, Protein Packed Broth

Hearty Ingredients for a Cozy, Fall Ready Soup

Meal Prep and Serving Ideas for Healthy Chicken Pot Pie Soup

Nutritional Information and Serving Size

Ingredients

1 ½ pounds boneless, skinless chicken breast or thighs, cut into cubes

1 tablespoon olive oil

1 medium yellow onion, diced

3 carrots, peeled and sliced

2 celery stalks, diced

2 medium Yukon gold potatoes, diced

3 cloves garlic, minced

5 cups low sodium chicken broth

1 teaspoon dried thyme

½ teaspoon poultry seasoning (optional)

Salt and black pepper, to taste

¾ cup frozen peas

¼ cup frozen corn

1 cup low-fat milk (or dairy free alternative)

1 cup plain Greek yogurt or 1 cup low fat cottage cheese (blended until smooth)

2 tablespoons chopped fresh parsley (plus more for garnish)

Optional: baked phyllo dough strips or whole grain toast, for serving

Instructions

In a large soup pot or Dutch oven, heat the olive oil over medium heat. Add the onion, carrots, celery, and potatoes, sautéing for 5-6 minutes until the veggies are soft. Add garlic and cook 1 more minute.
Add chicken cubes and cook for 3-4 minutes, stirring occasionally, until they begin to brown (they don’t need to be fully cooked at this stage).
Pour in the chicken broth, thyme, poultry seasoning, and a pinch of salt and black pepper. Bring to a boil, then reduce the heat and simmer, uncovered, for 15 minutes—or until the chicken is cooked through and the potatoes are tender.
Stir in the peas and corn, cooking for 3-4 minutes more.
Reduce heat to low. Add the milk, stirring slowly. Remove from heat and let the soup sit for 2-3 minutes before whisking in the Greek yogurt (or blended cottage cheese) and chopped parsley to prevent curdling. Mix until smooth and creamy.
Taste and adjust seasoning as needed. Ladle into bowls and garnish with extra parsley and optional baked phyllo strips or toast for crunch.

Weekly Meal Planning

Planning Benefits:

– Consolidates ingredient quantities for multiple recipes
– Prevents ingredient waste and forgotten items
– Makes grocery shopping more efficient and meal prep less stressful

Cook and Prep Times

Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes

Enjoy this easy, nourishing High Protein Chicken Pot Pie Soup all season long—and let meal planning make healthy eating even easier!

Hearty & Healthy: 20 High-Fiber, High-Protein Soup Recipes for Delicious Dinners

Jane Elizabeth November 30, 2025

20 High-Fiber, High-Protein Soup Recipes for Dinner

Introduction

Looking to boost your nutrition at dinnertime? These 20 High-Fiber, High-Protein Soup Recipes for Dinner pack wholesome ingredients and powerful flavors into every spoonful. Each recipe is designed to help keep you full and satisfied, making these soups an ideal choice for busy weeknights or health-conscious meal plans. Served hot and hearty, these soups make it easy to meet your dietary goals while enjoying delicious, comforting meals.

Why Choose High-Fiber, High-Protein Soups for Dinner?

High-fiber, high-protein soups are more than just nutritious—they’re satisfying and versatile. Including both protein and fiber in your evening meal helps maintain energy, aids digestion, supports muscle repair, and promotes fullness, which may help curb late-night cravings. Plus, the variety of vegetables, beans, legumes, and lean proteins ensures every bowl is flavorful and exciting.

Highlights of These Recipes

Each soup recipe brings something unique to your dinner table—from savory chicken and veggie quinoa soup to creamy lentil-tomato bisque. You’ll find classics like minestrone and split pea, as well as inventive bowlfuls like turkey chili soup, spicy tofu miso, and black bean pumpkin stew. Many are one-pot wonders, making them uncomplicated and cleanup-friendly for family dinners or meal prep sessions.

Sample Soup Recipe: Hearty White Bean and Chicken Soup

White beans and shredded chicken form the protein-fiber duo in this crowd-pleasing soup. A medley of chopped vegetables, a blend of aromatic herbs, and a splash of lemon keep flavors bright and fresh.

Serving & Meal Ideas

Serve these soups as a main course with a slice of whole grain bread or a crisp side salad for a balanced meal. They also make excellent leftovers; just refrigerate or freeze in portions for grab-and-go lunches or dinners throughout the week.

Nutritional Information and Servings

Most soups in this collection yield 4-6 servings, each packing 10-20g of fiber and 15-30g of protein per bowl, depending on the ingredients. These values support a filling, nutritionally balanced meal without excess calories.

20 High-Fiber, High-Protein Soup Recipes for Dinner (Recap)

Every recipe in this lineup delivers health benefits and flavor, making dinner something to look forward to. With minimal prep and plenty of variety, these soups fit perfectly into any meal plan.

Ingredients

Sample Hearty White Bean and Chicken Soup:

– 2 cups cooked shredded chicken breast

– 2 (15-oz) cans low-sodium white beans, drained and rinsed

– 1 medium onion, diced

– 2 carrots, sliced

– 2 stalks celery, chopped

– 3 cloves garlic, minced

– 6 cups low-sodium chicken broth

– 2 teaspoons dried Italian herbs

– 1 bay leaf

– 1 tablespoon olive oil

– Juice of 1 lemon

– Salt and pepper, to taste

– Fresh spinach or kale (optional), roughly chopped

Instructions (for Sample Soup)

Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery; sauté until vegetables are softened, 5-7 minutes.
Add minced garlic and cook for 1 minute until fragrant.
Stir in chicken broth, beans, Italian herbs, and bay leaf. Bring to a simmer.
Add shredded chicken. Simmer for 10-15 minutes to allow flavors to meld.
Stir in spinach or kale if using, and cook until wilted, about 2 minutes.
Remove bay leaf, stir in lemon juice, and season soup with salt and pepper to taste. Serve hot.

Weekly Meal Planning

Soups are a meal prep hero—batch cook, portion, and enjoy them throughout the week. Save and schedule these soup recipes in your CookifyAI account for streamlined meal planning and ingredient management.

Planning Benefits:

– Instantly calculate total ingredient amounts across your week’s meals
– Enjoy automated, organized grocery lists by store section and precise quantities
– Avoid duplicate purchases and ensure nothing is left out
– Efficiently plan balanced, nourishing dinners to support your goals

Pro tip: When you plan multiple high-fiber, high-protein soups in one week, schedule and save recipes so the app consolidates ingredients like beans, chicken, or broth—helping reduce food waste and save time.

Cook and Prep Times

Prep Time: 15 minutes per soup (average)
Cook Time: 25-45 minutes per soup
Total Time: ~40-60 minutes from start to finish (varies by recipe)

Whether you’re making one pot or prepping a lineup for the week, these 20 high-fiber, high-protein soup recipes for dinner are your ticket to easy, nourishing nights in.

Quick & Cozy: The Ultimate Instant Pot Chicken and Rice Soup Recipe

Jane Elizabeth November 30, 2025

Instant Pot Chicken and Rice Soup

Introduction

There’s nothing more comforting than a warm bowl of homemade chicken and rice soup—except when it comes together in under 40 minutes with minimal effort. Instant Pot Chicken and Rice Soup boasts all the cozy flavor and hearty nourishment you crave, but with the time-saving advantage of pressure cooking. This recipe is a go-to for busy weeknights, easy make-ahead lunches, or anytime you need a wholesome meal that appeals to everyone at the table.

Why You’ll Love Instant Pot Chicken and Rice Soup

What makes this soup exceptional is its simplicity and depth of flavor. Tender pieces of chicken, fluffy rice, and vibrant vegetables simmer together, soaking up savory herbs in a deliciously creamy broth. Everything cooks in one pot, requiring almost no hands-on time, and yields a steaming bowl of comfort—no stovetop babysitting required!

Choosing the Best Ingredients

For the most satisfying soup, opt for boneless, skinless chicken thighs for maximum flavor and tenderness, though chicken breasts work well for a leaner option. Aromatic vegetables like onion, carrots, and celery form the soup’s flavor base, while a good-quality chicken broth and aromatic herbs complete the experience. White rice keeps the soup light and classic, but brown rice is a hearty alternative—just remember to adjust cooking time accordingly.

Making Instant Pot Chicken and Rice Soup

Building flavor is easy: sauté your aromatic vegetables directly in the Instant Pot, then layer in chicken, rice, broth, and herbs. With just a brief pressure cooking cycle, the soup comes together beautifully, with each ingredient perfectly cooked. Quick-release saves even more time, ensuring the ultimate “set-it-and-forget-it” meal for any night of the week.

Serving Suggestions for Instant Pot Chicken and Rice Soup

Serve the soup hot, garnished with plenty of fresh parsley or a squeeze of lemon for brightness. A side of crusty bread or a simple green salad rounds out the meal. For extra heartiness, stir in a handful of baby spinach or sweet corn after cooking.

Nutritional Information and Serving Size

This recipe yields about 6 generous servings, each providing wholesome protein, fiber, and vitamins with about 280 calories per bowl (depending on rice choice and chicken cut). Low in fat, high in comfort, and an excellent source of vegetables.

Instant Pot Chicken and Rice Soup (Recap)

With classic flavors and effortless preparation, this Instant Pot Chicken and Rice Soup is destined to become a staple. The one-pot convenience, minimal cleanup, and endlessly customizable ingredients guarantee it will please picky eaters and busy cooks alike.

Ingredients

1 lb boneless, skinless chicken thighs or breasts

1 cup long-grain white rice, rinsed

1 medium onion, diced

2 large carrots, peeled and sliced

2 celery stalks, sliced

3 cloves garlic, minced

6 cups chicken broth (low-sodium recommended)

1 teaspoon dried thyme

1 teaspoon dried parsley (plus more for garnish)

1/2 teaspoon dried oregano

1 bay leaf

Salt and black pepper, to taste

1 tablespoon olive oil

Juice of 1/2 lemon (optional, for serving)

Optional: baby spinach or corn, for stirring in after cooking

Instructions

Set your Instant Pot to ‘Sauté’ mode. Add olive oil, then stir in diced onion, carrots, and celery. Sauté for 3-4 minutes, until the vegetables begin to soften.
Add minced garlic and cook for 30 seconds.
Add the chicken thighs or breasts, rice, chicken broth, dried herbs (thyme, parsley, oregano), bay leaf, salt, and black pepper. Stir to combine.
Secure the lid, set the pressure valve to ‘Sealing,’ and cook on High Pressure for 10 minutes.
When cooking is complete, carefully quick-release the pressure. Remove and discard the bay leaf. Remove the chicken, shred it with two forks, then return it to the pot.
Stir in lemon juice and any optional veggies (spinach or corn). Taste and adjust seasoning as needed.
Serve hot, garnished with fresh parsley, and enjoy!

Weekly Meal Planning

This recipe is ideal for batch cooking and meal planning. Save and schedule this recipe to automate your weekly menu, create an organized shopping list, and ensure you have everything you need for lunches or dinners throughout the week.

Planning Benefits:

– Creates a consolidated grocery list for all your planned recipes
– Sorts ingredients by store section for fast, organized shopping
– Prevents duplicate purchases and forgotten ingredients
– Streamlines planning for busy families or meal preppers

Pro tip: Schedule this soup alongside other recipes to see how ingredient quantities combine—eliminating guesswork and reducing food waste, especially for staple items like chicken, broth, or carrots.

Cook and Prep Times

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 35 minutes

Winter Fuel: 50+ High-Protein Recipes to Keep You Warm and Energized

Jane Elizabeth November 30, 2025

50+ High-Protein Winter Recipes for Staying Warm and Energized

Introduction

Winter often brings cravings for hearty, satisfying meals that warm you from the inside out. The best way to stay energized through cold, short days is by incorporating high-protein recipes into your routine. Protein not only fuels your body and keeps you fuller for longer, but also promotes muscle maintenance when you’re less active in winter. This collection of 50+ high-protein winter recipes is designed to make your meal planning a breeze while keeping you healthy and satisfied all season long.

Why High-Protein Winter Recipes Are Essential

High-protein meals are the key to feeling full and combating sluggishness in colder months. Protein-rich foods help stabilize blood sugar, reduce cravings, and support your immune system—ideal when winter colds are circulating. These recipes are hearty enough to fight off the chill, but balanced and nutrient-dense to keep your energy levels high for work, workouts, and family time.

What Makes These Recipes Stand Out?

From warming soups and robust stews to flavorful casseroles and easy one-pan dinners, every recipe in this lineup exceeds at least 15 grams of protein per serving. Many utilize lean meats, fish, eggs, legumes, and dairy to provide variety and nutrition, ensuring there’s an option for everyone. Each dish is carefully crafted to be simple, practical for busy nights, and packed with bold winter flavors—think rosemary, root veggies, earthy mushrooms, and more.

Sample High-Protein Winter Recipes

Here’s a sneak peek at some of the crowd-pleasers you’ll find in this curated collection:

Chicken and White Bean Chili: Spicy, satisfying, and loaded with lean protein and fiber.
Beef and Vegetable Stew: A classic, slow-cooked option that’s perfect for batch cooking.
Turkey Sweet Potato Shepherd’s Pie: Lightened up but still incredibly filling and comforting.
Lentil, Spinach, and Sausage Soup: One-pot nutrition boasting plant and animal proteins.
Salmon and Wild Rice Casserole: A make-ahead favorite packed with omega-3s and nutty, whole grains.
Egg Muffin Breakfast Cups: Great for grab-and-go mornings and an easy way to add veggies and protein to your diet.

High-Protein Ingredient Essentials

Ingredients

– Lean poultry (chicken, turkey)

– Grass-fed beef and pork

– Salmon, tuna, or white fish

– Eggs and egg whites

– Greek yogurt and cottage cheese

– Canned beans (black beans, chickpeas, cannellini)

– Lentils and split peas

– Quinoa, farro, and wild rice

– Tofu and tempeh

– Nuts and seeds (chia, pumpkin, almonds)

– Root vegetables (carrots, parsnips, sweet potatoes)

– Cruciferous veggies (broccoli, cauliflower, kale)

– Bone broth or stock

– Herbs and spices (thyme, rosemary, garlic, smoked paprika)

💡 Meal Planning Tip: Save this recipe collection to automatically organize a detailed shopping list, sorted by store section. It’s the easiest way to shop smart and get all your high-protein winter ingredients in one efficient trip!

Instructions

Because there are over 50 recipes in this collection, here’s a sample breakdown for planning and preparing these meals:

Pick 3–5 recipes for the week based on your household’s preferences and protein requirements.
Batch prep ingredients like roasting root vegetables or slow-cooking a beef stew for ready-to-eat meals.
Swap in your preferred proteins (e.g., use tofu instead of chicken for a plant-based option).
Store leftovers in meal-size portions to keep lunches and dinners fast, healthy, and stress-free.

Weekly Meal Planning

Unlock the full benefits of high-protein winter recipes by integrating them into your weekly meal plan. Save and schedule your recipes in CookifyAI to automatically generate shopping lists, consolidate overlapping ingredients, and avoid overbuying.

Planning Benefits:

Automatically calculates total quantities for all recipes you plan—no more mental math or forgotten items
Sorts shopping lists by grocery department for maximum efficiency
Reduces food waste by combining and consolidating overlapping ingredients
Makes meal prep simple, even for large families or busy schedules

Pro Tip: When scheduling multiple high-protein meals, take advantage of ingredient overlap—for instance, roasted sweet potatoes can be used in a side dish, breakfast bowl, or casserole, minimizing prep time and shopping confusion!

Cook and Prep Times

Prep Time: 15–30 minutes per recipe
Cook Time: 20–60 minutes per recipe (depending on dish)
Total Time: 35–90 minutes, but batch prepping and using similar ingredients streamlines the process!

Conclusion: Stay Warm and Energized All Season

High-protein winter recipes are a great way to fuel your body, stay satisfied, and keep your energy up through the cold months. This collection gives you over 50 options—from cozy stews to energizing breakfasts—ensuring you and your family never get bored. Save your favorites now and let organized meal planning and smart shopping lists make winter meal prep a joy!

Wholesome High-Protein Vegetable Soup: A Flavorful One-Pot Power Meal

Jane Elizabeth November 30, 2025

Wholesome High-Protein Vegetable Soup Recipe

Introduction

This Wholesome High-Protein Vegetable Soup Recipe is your answer for a hearty, nourishing meal that’s both satisfying and packed with nutrition. Blending an array of vibrant vegetables and plant-based protein sources, this soup stands out as a flavorful solution for anyone wanting a lighter, health-conscious meal that doesn’t sacrifice taste or satisfaction. Perfect for weeknight dinners, meal prep, or a cozy gathering, it’s sure to become a staple in healthy home cooking.

Why This Wholesome Soup Is a Must-Try

What sets this vegetable soup apart is its thoughtfully selected combination of fiber-rich vegetables and high-protein ingredients like lentils and beans. The result? A one-pot meal that delivers a satisfying texture and deep, savory flavors thanks to a medley of herbs and spices. And the best part: it leaves you feeling comfortably full without weighing you down. It’s a crowd-pleaser for vegans, vegetarians, and omnivores alike!

Key Protein Sources for a Hearty Soup

Layering protein is essential for both taste and nutrition. In this recipe, we rely on green or brown lentils, cannellini beans, and a sprinkle of quinoa—all low-fat, high-fiber, and full of essential amino acids. These combine with vitamin-rich vegetables for a soup that’ll power up your day and keep hunger at bay.

Building Flavor in Your High-Protein Vegetable Soup

Start by sauteing onions, garlic, and carrots for a sweet, aromatic base. Adding tomato paste, Italian herbs, and a dash of smoked paprika infuses every spoonful with a wonderful depth of flavor. As the soup simmers, the legumes break down slightly, thickening the broth, while the vegetables remain perfectly tender.

Serving & Customization Tips

Serve your high-protein vegetable soup topped with a handful of fresh parsley, a drizzle of olive oil, or a grating of Parmesan (if not vegan). Crusty whole-grain bread or a baked potato makes a perfect side. For added variety, swap out the beans for chickpeas, or stir in a couple of handfuls of chopped kale or spinach at the end.

Nutritional Information and Serving Size

This recipe yields about 6 generous servings. Each bowl offers approximately 18–22 grams of plant-based protein, alongside a wealth of vitamins, minerals, and fiber, with only about 300 calories per serving. It’s a wholesome, guilt-free way to fill up!

Wholesome High-Protein Vegetable Soup (Recap)

This soup combines bold, comforting flavor with a powerful nutritional profile, thanks to a rich mix of vegetables and plant-based proteins. It’s perfect whether you’re refueling after a workout or looking for a light dinner that keeps you satisfied.

Ingredients

1 tablespoon olive oil

1 medium yellow onion, diced

3 garlic cloves, minced

2 medium carrots, sliced

2 celery stalks, sliced

1 red bell pepper, diced

1 medium zucchini, chopped

1 cup green beans, chopped

3 tablespoons tomato paste

1 teaspoon smoked paprika

1 teaspoon dried oregano

1/2 teaspoon dried thyme

6 cups low-sodium vegetable broth

1 cup cooked lentils (green or brown)

1 can (15 oz) cannellini beans, drained and rinsed

1/2 cup uncooked quinoa, rinsed

1 1/2 cups chopped spinach or kale

Salt & pepper, to taste

Fresh parsley, for garnish

Juice of 1 lemon (optional)

Grated Parmesan, for serving (optional)

💡Meal Planning Tip: Save this recipe to automatically generate an organized shopping list with all ingredients sorted by store section—perfect for efficient grocery trips and meal planning.

Instructions

Heat olive oil in a large soup pot over medium heat. Add onion, garlic, carrots, celery, and red bell pepper. Sauté until the vegetables are softened, about 6 minutes.
Stir in the tomato paste, smoked paprika, oregano, and thyme. Cook for 1–2 minutes, stirring until fragrant.
Add the zucchini, green beans, vegetable broth, lentils, beans, and quinoa. Bring to a gentle boil, then reduce heat and simmer uncovered for 20–25 minutes, or until quinoa is cooked and vegetables are tender.
Stir in the chopped spinach or kale, letting it wilt for 2 minutes. Season generously with salt, pepper, and lemon juice (if using).
Ladle soup into bowls, garnish with fresh parsley and (if desired) a sprinkle of grated Parmesan. Serve hot.

Weekly Meal Planning

This protein-packed vegetable soup is ideal for meal prep and makes delicious leftovers. Save and schedule this recipe to instantly plan your soup night, generate a smart shopping list, and see how all your weekly meals fit together.

Planning Benefits:

Automatically calculates total ingredient quantities for all your planned recipes
Sorts everything by grocery store section for faster shopping
Prevents repeat purchases and ingredients left behind
Streamlines your meal prep for an organized, stress-free week

Pro tip: When planning more than one high-protein meal, schedule your recipes to consolidate beans, greens, or quinoa amounts—reducing food waste and optimizing your grocery budget.