I cook a big pot of something on Sunday and my whole family finishes it. Soup and stew are where I get the most protein into picky eaters. A ladle of chili or a bowl of chicken noodle fills everyone up and leaves enough for lunch.
The soups below are grouped by the main protein in the pot, so you can pick by what is already in your fridge.
| Base | Soups and stews |
|---|---|
| Chicken and turkey | Chicken Noodle Soup, Turkey Chili, White Bean Chicken Chili, Chicken Tortilla Soup, Creamy Chicken Soup |
| Beef | Beef Bourguignon, Short Rib Ramen, Beef and Potato Stew, Beef Pho |
| Pork, sausage and ham | Tuscan Sausage and White Bean Soup, Pozole Rojo, Tomato and Sausage Soup, Ham and Vegetable Soup, Pork and Potato Soup, Red Beans and Rice |
| Shrimp and scallops | Seafood and Snap Pea Stew, Shrimp Etouffee |
| Beans, lentils and vegetables | Lentil Soup, Broccoli Cheddar Soup, White Bean and Rosemary Stew, Butternut Squash Soup, Bean and Sweet Potato Soup |
Chicken and turkey
Chicken Noodle Soup
My kids ask for this one, and I make it when someone has a cold. Shredded chicken breast provides most of the protein, so a bowl holds you until the next meal. I add extra chicken and a little less noodle than most recipes call for. Serve it with bread.
Turkey Chili
Ground turkey keeps this leaner than a beef chili. Between the turkey and the beans it is a high-protein bowl, and it tastes better the next day. I make a double batch on Sunday and we eat off it half the week. Top it however your family likes and let everyone build their own.
White Bean Chicken Chili
If some people at your table don’t like red chili, try this creamy white version. Chicken and white beans keep the protein high, and it is mild enough for younger eaters. It comes together in one pot and reheats well. I finish mine with lime and a little cheese.
Chicken Tortilla Soup
This soup has taco flavors, and my family finishes it quickly. Shredded chicken keeps the protein up, and the toppings turn dinner into a build-your-own bar for the kids. Set out tortilla strips, avocado, and cheese and let everyone top their own. It also freezes well if you make extra.
Creamy Chicken Soup
I make this when everyone is hungry and I want one pot to cover the whole meal. Shredded chicken keeps it high in protein, and the base is creamy. I load it with vegetables so it eats like a full dinner, not a starter. Serve it with crackers.
Beef
Beef Bourguignon
Beef bourguignon is a beef stew that simmers in red wine. The chuck braises low and slow until it is fork-tender, and the stew is high in protein. Mushrooms and pearl onions cook down into the sauce. I serve it over egg noodles so nothing goes to waste.
Short Rib Ramen
My family always agrees to ramen night, and this version is filling enough after a workout. A braised short rib sits on top, so you get protein, not just noodles and broth. I soft-boil the eggs for a little more protein and let everyone add their own toppings.
Beef and Potato Stew
This is a traditional Sunday dinner. Chunks of beef braise until they are fork-tender. The potatoes soak up the gravy and turn it into a one-bowl meal. Serve it with toast to catch every last bit.
Beef Pho
Pho is my favorite way to stretch a little meat across a whole family dinner. Thin-sliced beef cooks right in the hot broth, so it stays tender. Everyone adds their own herbs, lime, and sprouts. It is light and warm for a cold night.
Pork, sausage and ham
Tuscan Sausage and White Bean Soup
I make this one when I want a more restaurant-style dinner. Italian sausage brings the flavor and the fat, white beans bring the fiber and staying power, and together they raise the protein. Kale wilts right into the broth. Crusty bread on the side and it is a full meal.
Pozole Rojo
A pot of red pozole feeds a crowd. Pork and hominy make it substantial and high in protein for a soup. Put out radishes, cabbage, and lime and let everyone top their own bowls. Make it on a weekend when you have got time to let it simmer.
Tomato and Sausage Soup
Browning a little sausage into tomato soup makes it a full meal. The sausage adds the protein a plain tomato soup lacks, and a splash of cream makes it smooth. My kids think it is a treat. It is not diet food, but it is balanced enough for a school night. I always serve grilled cheese on the side.
Ham and Vegetable Soup
This turns a leftover ham into a second dinner. The ham salts the broth and adds protein, and a pile of vegetables fills out the soup. It is forgiving, so use whatever is wilting in the crisper drawer. A bowl of this with sweet potato on the side keeps everyone full for hours.
Pork and Potato Soup
Cubed pork makes this more substantial than the usual potato soup, with more protein. It is creamy and reheats well for lunch the next day. I like it best with a hunk of garlic bread dunked right in. It is simple, cheap, and feeds a table.
Red Beans and Rice
Red beans and rice is a Louisiana classic that is high in protein. The beans and smoked sausage together make a full plate for very little money. I let it go low and slow until the beans break down and the whole pot turns creamy. Over rice, it feeds a crowd.
Shrimp and scallops
Seafood and Snap Pea Stew
A lighter stew for when you still want something warm but not heavy. Scallops and shrimp are lean proteins that cook in minutes, so this comes together faster than most stews. The snap peas add crunch. Serve it with crusty bread and a squeeze of lemon.
Shrimp Etouffee
This is rich and a little spicy. Shrimp is a very lean protein, so this is not heavy. Let the sauce cook until it is thick. Spoon it over rice and do not skip the hot sauce.
Beans, lentils and vegetables
Lentil Soup
Lentils are one of the cheapest protein sources going, and a big pot of this costs almost nothing to feed everyone. There is enough to it that the meat-eaters at my table go back for seconds. I build the base on mirepoix and let it simmer low while I get other things done. Add a splash of vinegar at the end.
Boiled lentils come in at about 9.0 g of protein per 100 g in USDA FoodData Central.
Broccoli Cheddar Soup
Kids are more likely to eat broccoli in a cheddar soup. There is real protein here from the cheese and milk, and I sneak in more broccoli than looks reasonable. It is rich without being heavy, and a bowl alongside a sandwich makes a fast weeknight dinner.
White Bean and Rosemary Stew
I keep the ingredients for this on the shelf for nights when the fridge is looking bare. White beans provide the protein, and rosemary flavors the soup. It is vegetarian as written, but a little parmesan rind in the pot deepens everything. It is thick and made in one pot.
Butternut Squash Soup
This soup is smooth and a little sweet, and my pickiest eater finishes it. On its own butternut squash is light on protein, so I blend in Greek yogurt or white beans to make it more filling. That turns a starter into a dinner. Toasted seeds on top add crunch.
Bean and Sweet Potato Soup
Beans and sweet potato make a budget-friendly pot that eats as a full meal. You get real protein and fiber from the beans plus natural sweetness from the potato, and it fills everyone up without any meat at all. It is vegetarian, so you can make it on meatless nights. Serve it with toast.
The Prep Kit
For a week of soup, these two do most of the work once the pot is off the stove.
- WOODLANDS USA Teak Wooden Ladle with Spoon Rest. Deep enough to scoop chunky beef and potato stew without spilling, and it rests on the edge of the pot between bowls.
- BYSNOW Deli Containers with Lids. I portion turkey chili and lentil soup into these and freeze them, so lunch is one container away.
Ingredient protein figures are based on USDA FoodData Central. How we calculate nutrition.
