High Protein Soup

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A hearty and satisfying high protein soup that’s perfect for boosting your energy and keeping hunger away. Loaded with lean ground turkey, creamy beans, and gluten-free pasta, this wholesome recipe is a go-to option for healthy eating in busy households. Whether you’re meal prepping or enjoying it fresh, this soup delivers comforting flavors and essential nutrients every time. Learn how to make this in just a few easy steps!

Why You’ll Love This Recipe

• Hearty and Delicious: Packed with protein and savory flavors, this soup feels like a warm hug in a bowl.
• Meal Prep Winner: Perfect for bulk preparation and freezing for future meals. Check out our slow cooker pumpkin white bean turkey chili for another amazing meal prep option!
• Family-Friendly: Loved by kids and adults alike, with adaptable options for customization.
• Diet-Friendly: Gluten-free and easy to tweak for vegetarian or vegan needs.

Ingredients Needed

Main Ingredients

• 1 tbsp. olive oil
• 1 1/2 cup (3 medium) carrots, sliced
• 1 1/2 cup (3 stalks) celery, sliced
• 1 cup (1 small) onion, chopped
• 1 tbsp. (3 cloves) garlic, minced
• 1 lb. lean Italian ground turkey
• 6 cups organic chicken broth
• 1-15 fl. oz. can diced tomatoes
• 1-8 fl. oz. can tomato sauce
• 15 fl. oz. can (1 ½ cup) kidney beans, drained and rinsed*
• 15 fl. oz. can (1 ½ cup) chickpeas, drained and rinsed*
• 3 tbsp. fresh parsley* (or 1 tbsp. dried parsley)
• 1 1/2 tsp. dried basil*
• 1 tsp. dried oregano*
• 1/2 tsp. dried thyme*
• 1/2 tsp. sea salt (more to taste)
• 1/2 tsp. black pepper
• 1 cup (4 oz. dry) gluten-free shells or macaroni*

Ingredient Notes & Substitutions

Protein options: Swap the ground turkey with shredded chicken or plant-based alternatives like tofu for a vegetarian twist. For another protein-packed meal idea, try our high-protein Mediterranean chicken plate.

Beans: Use fresh cooked beans in place of canned beans for a lower-sodium option.

Gluten-free pasta: Recommended brands for soups include Barilla or Jovial, or substitute with spiralized zucchini for a low-carb version.

Flavor Boost: A dash of apple cider vinegar or a sprinkle of red chili flakes can elevate the flavor profile.

How to Make High Protein Soup

Step-by-Step Instructions

1. Heat olive oil in a large saucepan or stock pot over medium heat.
2. Add carrots, onion, and celery; cook for 2–3 minutes until onion is translucent.
3. Add garlic and ground turkey to the pot and cook until no longer pink.
4. Stir in chicken broth, diced tomatoes, tomato sauce, kidney beans, chickpeas, and spices.
5. Reduce heat to low, and let the soup simmer for 20 minutes.
6. Add gluten-free pasta and cook for another 7–8 minutes until pasta is al dente.
7. Serve hot and enjoy! Leftovers will keep in the fridge for up to one week or in the freezer for at least a month.

Vegan or Vegetarian Option

To make this soup vegan or vegetarian, substitute the chicken broth with vegetable broth and omit the ground turkey. Add protein-rich options like tofu cubes or lentils. You can also increase the quantity of beans for even more protein per serving. For more vegan-friendly soups, see our anti-inflammatory pumpkin sweet potato soup.

Freezing & Meal Prep Tips

• Freezing Instructions: Allow the soup to cool completely before transferring to zip-top freezer bags or airtight containers. Freeze in individual portions for convenience.
• Reheating Tips: Thaw overnight in the refrigerator and reheat on the stove or in the microwave, stirring occasionally. For best results, cook pasta fresh and add it after reheating the soup.
• Batch Cooking: Double the recipe ingredients and prepare in a large stock pot to make enough for an entire week’s worth of meals.

Pro Tips & Troubleshooting

Pro Tips

• Use fresh parsley instead of dried for more vibrant flavors.
• Cook pasta separately if storing leftovers to avoid soggy textures.
• Add leafy greens like spinach or kale in the final 2 minutes of cooking for extra nutrients. For a soup packed with greens, explore our sausage, sweet potato, and kale soup.
• Taste the soup before serving and adjust the seasonings (e.g., salt, pepper, or dried herbs) as needed.

Common Mistakes to Avoid

• Overcooking pasta, which can turn mushy when reheated later.
• Forgetting to rinse canned beans, which can add unnecessary salt.
• Skipping aromatics like garlic and onion, which are essential for flavor.
• Boiling the soup too quickly instead of simmering gently for optimal taste.

Serving & Storage

Serving Ideas

• Pair with crusty bread or a side salad for a complete and balanced meal.
• Enjoy as a post-workout recovery option, rich in protein and nutrients.

Storage and Make-Ahead

• Refrigerate leftovers in an airtight container for up to 1 week.
• Freeze in individual portions for convenience; they’ll keep for up to 1 month.
• Reheat soup with freshly cooked pasta added for the best texture when enjoying leftovers.

FAQ

Can I use ground beef instead of ground turkey?

Yes, ground beef can be easily swapped in. Use lean ground beef (90% or higher) for similar results.

How do I store leftovers, and how long will they keep?

Refrigerate leftovers in an airtight container for up to one week, or freeze for up to one month.

What are some substitutions for gluten-free pasta?

Try spiralized zucchini, gluten-free rice noodles, or quinoa pasta for different variations.

Can I make this soup ahead of time?

Absolutely! Prepare the soup, leave out the pasta, and refrigerate or freeze for later. Add cooked pasta when reheating for best results.

What are the nutritional benefits of high-protein soup?

This soup fuels energy, supports muscle growth, and keeps you fuller for longer thanks to lean protein, fiber-rich beans, and nutrient-dense vegetables.

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