How do I add more protein to my soup?

Boosting the protein content of your high protein soup is simple and flexible. Start by adding extra lentils, chickpeas, or black beans—these legumes are naturally rich in plant protein and add a hearty bite. Whole grains like quinoa or barley are perfect companions, both for texture and for building a complete protein profile when paired with legumes. You can also stir in hemp seeds, chia seeds, or a scoop of Greek yogurt just before serving. These tiny additions can make a big difference in the overall protein punch of your bowl. And if you're open to animal-based options, shredded chicken or boiled eggs blend right in without overpowering the flavors. Want more ideas that fit your protein goals? Our high protein shrimp recipes include soups and stews packed with lean seafood for variety and flavor.

How to get protein in soup without meat?

You don’t need meat to make a satisfying, high protein soup. Plant-based ingredients like lentils, peas, beans, and tofu do all the heavy lifting here. They’re protein-rich, full of fiber, and soak up seasoning beautifully. Barley and quinoa round out the amino acid profile, giving you complete plant-powered protein in every spoonful. In this high protein soup, we combine lentils and barley with nutrient-dense spinach for a powerhouse meal. If you want a creamier texture, try blending a portion of the soup before adding the spinach—it gives the dish body without needing any dairy or cream. Pair your meatless soup night with something sweet and satisfying like our birthday cake protein shake—yes, it’s as fun as it sounds and just as full of protein.

What to pair with soup to increase protein?

Even a hearty high protein soup can be elevated with the right sides. Think of it as building a balanced plate. Add a slice of high protein bread toasted with avocado or topped with cottage cheese for bonus nutrition. You can also serve your soup alongside a protein-rich salad with chickpeas or edamame. Meal-prepping? Pair it with cottage cheese bagels and store both in the fridge for grab-and-go lunches that don’t sacrifice on flavor or protein. When you pair high protein soup with smart sides, you’re not just making dinner—you’re creating a complete, nourishing meal that keeps you full and satisfied longer.

High Protein Soup – Amazing Meat-Free Recipe You’ll Crave

Name: High Protein Soup That Actually Fills You Up
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Cuisine: Vegetarian
Ingredients: 1/4 cup olive oil; 1 medium onion chopped; 1 large carrot chopped; 2 stalks celery cubed; 1 large potato chopped; 2 cloves garlic minced; 4 cups vegetable broth; 1 cup tomato juice; 1 cup water; 1 teaspoon salt; 1 teaspoon paprika; 1/2 teaspoon cumin; 1/2 teaspoon pepper; 1/2 teaspoon chili pepper optional; 1/2 cup barley; 1 2/3 cups lentils or legumes of choice; 1 cup baby spinach

Description

This high protein soup is a hearty, plant-based meal made with lentils, barley, and vegetables. It’s cozy, filling, and easy to prep.

Ingredients

Scale

1/4 cup olive oil

1 medium onion chopped

1 large carrot chopped

2 stalks celery cubed

1 large potato chopped

2 cloves garlic minced

4 cups vegetable broth

1 cup tomato juice

1 cup water

1 teaspoon salt

1 teaspoon paprika

1/2 teaspoon cumin

1/2 teaspoon pepper

1/2 teaspoon chili pepper optional

1/2 cup barley

1 2/3 cups lentils or legumes of choice

1 cup baby spinach

Instructions

1. In a large skillet, pot, or Dutch oven, heat olive oil over medium-high heat. Once hot, add the onion, carrots, and celery, and saute until translucent.

2. Add the garlic and potatoes and cook for 2–3 minutes.

3. Pour in the broth, tomato juice, and water. Bring it to a simmer, then add the salt, paprika, cumin, pepper, chili powder, barley, and lentils.

4. Stir everything together and cook for 30 minutes or until the legumes and potatoes are fully cooked.

5. Add the spinach and stir the soup until it wilts. Remove the soup from the heat and serve with fresh herbs.

Notes

You can use red, green, or brown lentils depending on the texture you like.

To make it gluten-free, swap barley for quinoa or brown rice.

Store leftovers in an airtight container in the fridge for up to 5 days.

Prep Time: 10 mins
Cook Time: 35 mins
Category: Soups & Stews
Method: Stovetop
Cuisine: Vegetarian, Comfort Food

Nutrition

Serving Size: 1.5 cups
Calories: 280
Sugar: 6g
Sodium: 620mg
Fat: 8g
Saturated Fat: 1g
Unsaturated Fat: 6g
Trans Fat: 0g
Carbohydrates: 36g
Fiber: 9g
Protein: 14g
Cholesterol: 0mg

Keywords: high protein soup, lentil soup, vegetarian soup, barley soup