After a long day, there’s something comforting about a warm bowl of soup waiting for you at the dinner table. It’s the kind of meal that wraps you up like a blanket and takes the edge off a hectic schedule. But for those looking to stay energized, manage weight, or simply nourish their bodies well, not all soups are created equal. The key is finding options that are both high in protein and light enough to keep you feeling good—especially on busy weeknights when time and energy are limited.
Protein is an essential nutrient that supports muscle repair, satiety, and overall energy. Including enough of it in your evening meal can help reduce cravings later on, support metabolism, and leave you feeling more satisfied. When soup is your chosen meal, pairing a rich protein base with vegetables or legumes can result in a dish that’s both light and satisfying. The goal here is simple: high-protein soups that come in under 300 calories per serving, taste great, and are easy to prepare on the fly.
One of the best bases for high-protein, low-calorie soups is chicken. Lean chicken breast or thigh meat can be added to a broth-based soup with herbs, garlic, and vegetables to create a flavorful and nourishing meal. A classic chicken and vegetable soup made with carrots, celery, onions, and diced chicken breast is easy to prepare in a single pot and often takes less than 30 minutes. It’s hearty without being heavy and usually clocks in under 300 calories per bowl while providing over 20 grams of protein.
For plant-based eaters or anyone looking to cut back on meat during the week, lentils are a go-to protein source. A serving of lentil soup not only offers about 15 to 18 grams of protein but is also full of fiber, iron, and slow-digesting carbohydrates that help maintain stable energy. Red lentils, in particular, cook quickly and break down into a creamy texture that feels indulgent while remaining light. When combined with spices like turmeric, cumin, or curry powder, you can easily create a comforting bowl that’s high in protein and flavor without adding extra calories.
Egg drop soup is another surprisingly protein-rich choice that takes just minutes to prepare. Made with a light chicken or vegetable broth, whisked eggs are gently stirred in to form silky ribbons that blend into the base. A serving of this soup typically stays well under 200 calories while offering around 12 grams of protein. Add tofu cubes or a handful of baby spinach for extra substance without pushing the calorie count too high. It’s a perfect meal for nights when you want something warm, filling, and fast.
Tofu is also a great addition to a variety of Asian-inspired soups like miso or vegetable broth soups. Firm tofu holds its shape well when cubed and heated and offers roughly 10 grams of protein per half cup. Miso soup with tofu, seaweed, and scallions is a classic example of a light, protein-rich dinner that satisfies without weighing you down. Since miso paste is flavorful and fermented, it adds depth while supporting gut health too.
If you’re looking for a slightly heartier soup without going over the calorie limit, turkey or lean ground beef can be used in broth-based soups with beans or vegetables. A turkey chili soup made with kidney or black beans, tomatoes, and plenty of spices provides a satisfying, chili-like flavor while staying in the 250 to 300 calorie range per serving. Because beans are high in both protein and fiber, they contribute to a longer feeling of fullness, making this type of soup an excellent dinner choice.
Shrimp is another protein-packed ingredient that works well in soups and cooks in just a few minutes. A shrimp and vegetable soup with a tomato or clear broth is a light, refreshing meal that delivers on protein while keeping calories low. Shrimp typically provides around 20 grams of protein per 100 grams and pairs well with garlic, lemon, and herbs. You can use frozen pre-cooked shrimp to make this even faster on weeknights.
Many people don’t think of eggs as a soup ingredient beyond egg drop soup, but poaching an egg directly in a vegetable or tomato-based broth adds both protein and richness without extra work. A bowl of tomato and spinach soup with a poached egg on top not only looks beautiful but also transforms a basic vegetable soup into a satisfying high-protein meal. This combination often remains under 300 calories per serving and feels elevated enough to enjoy on a cozy night in.
For those who enjoy a creamy texture without the added calories, blending cooked white beans or cauliflower into soups can provide a rich, velvety mouthfeel. Blended cauliflower soup with low-sodium broth, garlic, and herbs offers both protein and fiber with fewer than 200 calories per serving. Adding a scoop of unflavored protein powder or a few spoonfuls of plain Greek yogurt can increase the protein content without affecting the taste or consistency much. It’s a creative and comforting way to sneak extra protein into a light meal.
Many store-bought or canned soups can also be good choices, especially for extra-busy nights. It’s important to read the labels, though. Look for soups that offer at least 12 grams of protein per serving and fewer than 300 calories, while avoiding added sugars or high sodium levels. Brands that use real, whole food ingredients with added legumes, lean meats, or tofu are often the best bet. Pairing these soups with a small salad or a piece of whole-grain bread can round out the meal without going overboard.
Soup is one of those meals that can be made in large batches and stored in the fridge or freezer for later use. Prepping a big pot on a weekend afternoon or during a quiet evening can set you up with ready-to-go meals all week long. Reheat and enjoy within minutes, and you’ll have a nourishing meal that fits your health goals and your schedule.
The beauty of high-protein soups under 300 calories is that they offer flexibility. You can customize them to your dietary needs, preferences, and pantry staples. Whether you’re aiming to eat more plant-based meals, boost your protein intake, or just want something warm and satisfying at the end of a long day, these soups are a simple, delicious solution.
By making protein a priority and keeping calories in check, you’re not only supporting your long-term health but also giving yourself a meal that feels good in the moment. With options ranging from creamy lentil blends to savory shrimp broths, soup night might just become your favorite weeknight ritual.
