My winter go to soups are rich and hearty (served around 6am after the gym when it’s still pitch black outside and about 20°F). I love a good pot on Sunday that covers my lunches through Wednesday, most of which are chicken, beans, sausage, or seafood-based, and are very filling. Bread is optional.
Grouped by the style of soup, from blended and creamy to thick and chunky.
| Group | Dishes |
|---|---|
| Creamy and blended | Broccoli Cheddar Soup, Roasted Tomato Basil Soup, Potato Leek Soup, Butternut Squash Soup, Tuscan Sausage and Shrimp Soup, Green Pea Soup |
| Brothy soups | Chicken Tortilla Soup, French Onion Soup, Chicken Pozole, Scallop and Vegetable Soup, Chicken Vegetable Soup, Mexican Rice Soup |
| Noodle soups and ramen | Chicken Noodle Soup, Chicken Pho, Creamy Chicken Pasta Soup, Tonkotsu Ramen with Pork Belly, Short Rib Ramen |
| Thick and chunky | Lentil Soup, Hearty Vegetable Soup, Tuscan Vegetable Bean Soup, Pork and Potato Soup, Ham and Vegetable Soup, White Bean Chicken Chili |
Creamy and blended
Soups that are blended smooth or finished with cream, cheese, or yogurt.
Broccoli Cheddar Soup
This creamy, cheesy soup gets most of its protein from sharp cheddar cheese. I like to puree half of the soup so there are some chunks left in it for texture. It’s tasty served alongside grilled chicken.
Roasted Tomato Basil Soup
Tomato basil soup. Roasting your tomatoes gives this tomato soup a richer flavor than if you used canned tomatoes. I puree it with a cup of Greek yogurt to make it creamy (and add a bit more protein). Serve for lunch with grilled cheese sandwiches on high-protein bread.
Potato Leek Soup
Leeks have a similar flavor to onion but milder and sweeter. I find it pairs really well with potatoes. I like to blend in a cup of cottage cheese to make it extra creamy (and protein-y) and top with chives and black pepper.
Butternut Squash Soup
This one is super simple with just a few ingredients and can be as spicy (or not) as you want. Spicy butternut squash soup. Roasting the butternut squash gives this creamy soup lots of flavor. It’s slightly spicy but you can omit that if you prefer. I like to stir in a cup of unflavored protein powder or Greek yogurt to help round it out as a filling meal. Toss with toasted pumpkin seeds and cilantro.
Tuscan Sausage and Shrimp Soup
Creamy tomato shrimp soup. Between the sausage and the shrimp, you’ve got two proteins in a bowl. This creamy tomato soup with shrimp and sausage is ready in just 30 minutes. Add in some spinach towards the end of cooking to help it thicken up. Serve with crusty bread to soak up all that broth.
Green Pea Soup
Frozen pea soup. Who knew peas are one of the more protein rich vegetables? This soup is creamy and made with frozen peas so it comes together in about 20 minutes. I like to serve topped with yogurt, radish and scallions. Its bright green color is nice for a change of pace in the sea of orange/brown soups we eat all winter long!
Brothy soups
Soups with a light/clear broth (rather than a pureed/blended base).
Chicken Tortilla Soup
Black bean chicken tortilla soup. This might be my favorite soup to make between the months of November to March. It’s full of shredded chicken and black beans (hello protein), slightly spicy with chiles and you can load it up with avocado, lime and crushed up tortilla chips at the table. It also freezes really well so I typically make a double batch.
French Onion Soup
Onion soup. Caramelizing the onions is key in this recipe (takes about 45 minutes) so make sure you budget the time. Top with a thick piece of toasted bread and a heap of melted Gruyère cheese. I also like to have it alongside steak or roast chicken to make it more well-rounded/protein-y.
Chicken Pozole
Posole. Packed with protein thanks to the shredded chicken (thighs work best as opposed to breast as they stay more juicy) and hominy in a rich, red, slightly spicy broth. Serve with your favorite toppings, I like cabbage, oregano, lime wedges and radish. A great soup to make ahead of time for a crowd!
Scallop and Vegetable Soup
Lightweight scallop soup. Lean protein alert: scallops! They only take a couple minutes to cook so I add them in towards the end to ensure they are nice and tender. It’s paired with veggies, snap peas and a light broth for a quick, easy soup.
Chicken Vegetable Soup
Light chicken soup. Chicken and veg soup minus the noodles! I like the lightness of it, it’s easy to make and portion out (lasts me 3-4 days). I typically poach my chicken in the soup then shred it and add it back in. Serve alongside a loaf of crusty bread.
Mexican Rice Soup
Tomato rice soup. This tomato soup with rice and veg is slightly spicy and a go-to in our house when someone is not feeling well. It’s nice and light but you can bulk it up by tossing in some shredded chicken. I like to top with avocado and lime wedges.
Noodle soups and ramen
Soups that include noodles/pasta.
Chicken Noodle Soup
I make a version of this soup a couple of times a winter. I like to crank up the amount of chicken in mine and cut back on the noodles a bit so I’m actually full afterwards. I like to cook the noodles separately so they don’t get mushy if I have leftovers. Finish with a squeeze of lemon. More of a weekend soup for me.
Chicken Pho
A simple, light noodle soup that still feels filling and like a “real” meal after a long day. Thinly sliced beef or chicken cooks up in the broth (spiced with ginger, cinnamon and star anise). I like to top with heaps of fresh herbs, bean sprouts and lime wedges.
Creamy Chicken Pasta Soup
Creamy chicken pasta. Kind of like a cross between a chicken noodle soup and a pasta dinner. I use small pastas and top with heaps of shredded chicken. I also like to use a high-protein pasta to boost the protein up a tad. Nice option for finicky eaters as it tastes like chicken and pasta they are used to.
Tonkotsu Ramen with Pork Belly
Tonkotsu ramen. Tonkotsu broth is typically pork based, rich, creamy with a chewy noodle. Served with slices of pork belly. Takes a long time to make (seriously all day!) but can get pretty close using a good store bought ramen broth. I like to add in a soft boiled egg for more protein.
Short Rib Ramen
Short rib ramen. Make ramen even more filling by serving it over braised beef short rib (make ahead or use leftover braised short rib). Serve with jammy eggs, scallions and chili oil. The short rib broth is rich so I typically tone down on the noodles a bit.
Thick and chunky
Hearty soups (built on lentils, potatoes, ham or beans).
Lentil Soup
Lentils are a budget friendly protein! A bowl of lentil soup typically has 18 g of protein plus a heaping serving of fibre. Lentils don’t require soaking so this soup comes together in about 40 minutes. Finish with a drizzle of red wine vinegar.
Hearty Vegetable Soup
The perfect soup after a decadent weekend! Carrots, celery, kale and white beans make this soup filling. Can add some chicken for even more protein. Make a double batch, I typically eat it for 3-4 days then freeze the rest.
Tuscan Vegetable Bean Soup
Kale and white bean soup. My go-to vegetarian soup to feed a crowd. Tomatoes, kale and white beans simmered alongside a Parmesan rind creates a rich soup. The Parmesan and beans are what make it filling, top with even more Parmesan! Even better the next day.
Pork and Potato Soup
Pork and potato soup. A filling soup on its own, potatoes and tender slices of pork simmer in a rich broth until fall-apart tender. Great way to use up any leftover roast pork! Serve alongside crusty garlic bread.
Ham and Vegetable Soup
Ham and bean soup. Another great way to use up leftover roast (holiday) ham! Potatoes, carrots and ham simmer with beans for a filling, smoky soup. If you have the ham bone, use it to make your broth!
White Bean Chicken Chili
White chicken chili. Somewhere between a soup and a chili! Green chilies and cumin give this chicken and white bean soup flavour. One of the highest protein soups on the list! Serve with a dollop of Greek yogurt or sour cream and cilantro.
USDA FoodData Central values for roasted chicken breast, boiled lentils and sharp cheddar are the starting point for the protein in these soups. See how we calculate nutrition for more information.
