Explore easy and comforting High-Protein Winter Soup recipes made to keep you warm, healthy, and full throughout the winter months.
Soup has always been my favorite winter comfort food. I grew up enjoying it year-round, and to this day, nothing compares to the warmth and comfort of a hearty bowl of soup in the colder months. There’s something truly satisfying about a High-Protein Winter Soup that not only warms you up but also keeps you full and energized.
That’s why I’m excited to share my favorite High-Protein Winter Soup recipes. Each bowl is both comforting and nutritious, helping you stay warm, satisfied, and healthy while making the darker days of winter feel a little brighter.
5 Easy Recipes – Hearty, healthy, and delicious!
High-protein winter soup recipes are ready to follow this crazy winter. Enjoy with family and friends, healthy for kids with high-protein ingredients, perfect for lunch or dinner time.
1. Creamy Chicken Pasta Soup – A High‑Protein Winter Soup
This creamy chicken pasta soup is a high‑protein winter soup that’s rich, comforting, and perfect for chilly nights. Packed with chicken, cheese, and a touch of cream, it delivers about 31 g of protein per serving, making it a satisfying meal‑in‑a‑bowl that fits well into a healthy winter diet.​
Ingredients per serving (1 of 8 bowls)
| Ingredient | Quantity per serving |
|---|---|
| Olive oil | 1/8 tbsp (≈ 0.6 g) |
| White onion, chopped | 1/16 large (≈ 12 g) |
| Carrots, diced | 1/4 medium (≈ 25 g) |
| Celery stalk, diced | 1/8 medium (≈ 10 g) |
| Garlic, minced | 3 cloves ÷ 8 ≈ 0.4 clove (≈ 2 g) |
| Cooked chicken breast, shredded | 2 oz (≈ 56 g) |
| Chicken broth, low sodium | 1/2 cup (≈ 120 ml) |
| Heavy cream | 1 tbsp (≈ 15 ml) |
| Cream cheese, softened | 2 tbsp (≈ 30 g) |
| Shredded cheddar cheese | 3 tbsp (≈ 35 g) |
| Ditalini pasta, uncooked | 1/4 cup (≈ 30 g) |
| Spinach, roughly chopped | 1/4 cup (≈ 15 g) |
| Sea salt | 1/16 tsp (≈ 0.3 g) |
| Black pepper | 1/16 tsp (≈ 0.3 g) |
| Garnish – grated parmesan cheese | 1 tbsp (≈ 5 g) |
Values are rounded from the original recipe, scaled to 8 servings.​
Step‑by‑step recipe
STEP 1. Sauté the aromatics
Heat a Dutch oven over medium‑high heat and add the olive oil, white onion, carrots, and celery. Sauté for about 5 minutes until the onion becomes translucent. Add the minced garlic and cook for another 30 seconds until fragrant.​
STEP 2. Add the chicken
Stir in the cooked, shredded chicken and cook for another 3 minutes so it heats through and starts to absorb the flavors of the vegetables.​
STEP 3. Build the creamy base
Pour in the chicken broth, heavy cream, and softened cream cheese. Stir well until the cream cheese begins to melt and the mixture thickens slightly.​
STEP 4. Simmer the soup
Cover the Dutch oven and bring the mixture to a boil. Then reduce the heat and let it simmer for about 15 minutes to allow the flavors to meld.​
STEP 5. Add pasta and cheese
Stir in the shredded cheddar cheese and uncooked ditalini pasta. Continue to simmer until the pasta is cooked through; ditalini usually takes about 10 minutes more.​
STEP 6. Finish with greens
Add the chopped spinach and simmer for 2–3 minutes until the spinach wilts. Remove the pot from the heat. Season with sea salt and black pepper to taste, stirring to combine.​
STEP 7. Serve as a high‑protein winter soup
Ladle the soup into bowls and garnish each serving with grated parmesan cheese. This high‑protein winter soup is best served warm, either as a main course or paired with a simple side salad.​
Nutritional value per serving
| Nutrient | Per serving (1 of 8 bowls) |
|---|---|
| Calories | ≈ 454 kcal ​ |
| Protein | ≈ 31 g ​ |
| Carbohydrates | ≈ 18 g ​ |
| Fat | ≈ 29 g ​ |
This creamy chicken pasta soup is an excellent high‑protein winter soup option, providing over 30 g of protein per bowl while still feeling indulgent and comforting.​
2. Low-Carb Cheeseburger Soup – A High‑Protein Winter Soup
This low-carb cheeseburger soup is a hearty, cheesy, one‑pot meal that doubles as a high‑protein winter soup. With ground beef, bacon, and a creamy cheese base, it delivers 41 g of protein per serving, making it a satisfying, nutrient‑dense option for cold‑weather dinners.​
Ingredients per serving (1 of 6 bowls)
| Ingredient | Quantity per serving |
|---|---|
| Thick‑cut bacon strips, chopped | 1 strip (≈ 12 g) |
| Butter, unsalted | 1/3 tbsp (≈ 5 g) |
| Lean ground beef | 2.7 oz (≈ 75 g) |
| Cream cheese | 0.7 oz (≈ 20 g) |
| Tomato paste | 1 tsp (≈ 5 g) |
| French mustard | 1.7 tsp (≈ 8 g) |
| Garlic powder | 1/6 tsp (≈ 0.5 g) |
| Paprika | 1/12 tsp (≈ 0.2 g) |
| Salt | 1/24 tsp (≈ 0.1 g) |
| Black pepper | 1/24 tsp (≈ 0.1 g) |
| Beef stock | 1/3 cup (≈ 80 ml) |
| Heavy cream | 1.7 tsp (≈ 8 ml) |
| Cheddar cheese, shredded | 2.7 tbsp (≈ 25 g) |
| Garnish – parsley, chopped | 1 tsp (≈ 1 g) |
Values are rounded from the original recipe scaled to 6 servings.​
Step‑by‑step recipe
STEP 1. Cook the bacon
Heat a large pot over medium‑high heat and add the chopped bacon. Cook for 5–8 minutes until crispy and browned. Remove the bacon and set aside, leaving the drippings in the pot.​
STEP 2. Brown the beef
Add the butter to the pot and let it melt. Stir in the lean ground beef and cook for 7–8 minutes, breaking it apart, until fully browned and no longer pink.​
STEP 3. Build the cheeseburger base
Add the cream cheese, tomato paste, French mustard, garlic powder, paprika, salt, and black pepper. Stir well until everything is combined and the cream cheese starts to melt into the meat.​
STEP 4. Add liquids and simmer
Pour in the beef stock and heavy cream. Stir and let the mixture simmer for 2–3 minutes to blend the flavors and slightly thicken the soup.​
STEP 5. Melt the cheese
Stir in the shredded cheddar cheese and continue simmering for another 5–7 minutes, stirring occasionally, until the cheese is fully melted and the soup is creamy.​
STEP 6. Finish with bacon
Add most of the cooked bacon back into the pot, reserving some for garnish. Let the soup sit for 7–8 minutes to cool slightly and thicken further.​
STEP 7. Serve as a high‑protein winter soup
Ladle the soup into bowls and top each with the remaining crispy bacon and chopped parsley. This high‑protein winter soup is perfect on its own or with a low‑carb side like a small salad or roasted vegetables.​
Nutritional value per serving
| Nutrient | Per serving (1 of 6 bowls) |
|---|---|
| Calories | ≈ 627 kcal ​ |
| Protein | ≈ 41 g ​ |
| Carbohydrates | ≈ 7.2 g ​ |
| Fat | ≈ 48 g ​ |
This low carb cheeseburger soup is an excellent high‑protein winter soup option, delivering over 40 g of protein per bowl while staying low in carbs and deeply comforting on chilly nights.
3. Keto Tuscan Soup – A High‑Protein Winter Soup
This keto Tuscan soup is a creamy, Italian‑inspired, high‑protein winter soup that’s rich in flavor but low in carbs. With Italian sausage, sun‑dried tomatoes, kale, and a velvety cream base, it delivers 15 g of protein per serving, making it a satisfying, one‑pot meal for cold‑weather nights.​
Ingredients per serving (1 of 8 bowls)
| Ingredient | Quantity per serving |
|---|---|
| Olive oil | 1/8 tbsp (≈ 1.5 g) |
| Italian sausage, sliced | 2 oz (≈ 56 g) |
| Yellow onion, chopped | 1/8 large (≈ 20 g) |
| Garlic, minced | 3 cloves ÷ 8 ≈ 0.4 clove (≈ 2 g) |
| Dried oregano | 1/8 tsp (≈ 0.3 g) |
| Sun‑dried tomatoes, drained & chopped | 1/16 cup (≈ 8 g) |
| Chicken broth, low‑sodium | 3/4 cup (≈ 180 ml) |
| Salt | 1/32 tsp (≈ 0.1 g) |
| Black pepper | 1/32 tsp (≈ 0.1 g) |
| Kale, chopped | 1/8 bunch (≈ 15 g) |
| Heavy cream | 2 tbsp (≈ 30 ml) |
| Topping – parmesan, grated | 1/2 tsp (≈ 1 g) |
| Topping – parsley, chopped | 1/2 tsp (≈ 0.5 g) |
Values are rounded from the original recipe scaled to 8 servings.​
Step‑by‑step recipe
STEP 1. Brown the sausage
Heat a Dutch oven over medium heat and add the olive oil. Add the sliced Italian sausage and cook for 3–5 minutes until lightly browned. Remove the sausage from the pot and set aside, leaving the drippings in the pan.​
STEP 2. Sauté aromatics
Add the chopped yellow onion, minced garlic, and dried oregano to the pot. Cook, stirring frequently, for 2–3 minutes until the onion becomes translucent and fragrant.​
STEP 3. Build the broth
Stir in the chopped sun‑dried tomatoes, then pour in the chicken broth, salt, and black pepper. Bring the mixture to a boil, then reduce the heat and let it simmer for 15–20 minutes to develop flavor.​
STEP 4. Add greens
Add the chopped kale to the pot and cook for 1–2 minutes until wilted. Stir well so the greens are evenly distributed throughout the broth.​
STEP 5. Finish with cream
Stir in the heavy cream and cook for about 1 minute, just until heated through and the soup turns creamy. Return the browned sausage to the pot and stir to combine.​
STEP 6. Serve as a high‑protein winter soup
Ladle the soup into bowls and top each serving with grated parmesan and chopped parsley. This high‑protein winter soup pairs beautifully with a small salad or keto garlic bread for a cozy, comforting dinner.​
Nutritional value per serving
| Nutrient | Per serving (1 of 8 bowls) |
|---|---|
| Calories | ≈ 376 kcal ​ |
| Protein | ≈ 15 g ​ |
| Carbohydrates | ≈ 9.9 g ​ |
| Fat | ≈ 32 g ​ |
This keto Tuscan soup is a flavorful high‑protein winter soup that balances rich, creamy comfort with a low‑carb, high‑fat profile—ideal for chilly evenings and keto‑friendly meal planning.
4. Green Enchiladas Soup – A High‑Protein Winter Soup
This green enchiladas soup is a creamy, Tex‑Mex–inspired high‑protein winter soup built on a low‑carb chicken fajita base. With shredded chicken, cream cheese, heavy cream, and bold taco seasoning, it delivers 40 g of protein per serving, making it a hearty, keto‑friendly bowl that’s perfect for cold‑weather dinners.​
Ingredients per serving (1 of 6 bowls)
| Ingredient | Quantity per serving |
|---|---|
| Butter | 1/6 tbsp (≈ 2.5 g) |
| Yellow onion, chopped | 1/6 large (≈ 18 g) |
| Green bell pepper, diced | 1/6 pepper (≈ 30 g) |
| Green chili, finely chopped | 1/12 of ½ chili (≈ 2 g) |
| Garlic, minced | 4 cloves ÷ 6 ≈ 0.7 clove (≈ 3 g) |
| Chicken broth | 1/3 cup (≈ 80 ml) |
| Cream cheese | 1 oz (≈ 28 g) |
| Diced tomatoes (2 × 14.5 oz cans) | 1/3 can (≈ 65 g) |
| Heavy cream | 1.7 tbsp (≈ 25 ml) |
| Taco seasoning | 0.5 tbsp (≈ 9 g) |
| Chicken breast, cooked & shredded | 5.3 oz (≈ 150 g) |
| Salt and black pepper | To taste (≈ 0.2 g) |
| Topping – shredded cheddar cheese | 1 tbsp (≈ 10 g) |
| Topping – avocado slices | 1/6 of 1 avocado (≈ 15 g) |
| Topping – lime slice | 1/6 slice (≈ 5 g) |
| Topping – sour cream | 1 tsp (≈ 5 g) |
| Topping – fresh cilantro | 1 tsp (≈ 0.5 g) |
Values are rounded from the original recipe, scaled to 6 servings.​
Step‑by‑step recipe
STEP 1. Sauté the veggies
Heat a large pot or Dutch oven over medium‑high heat and add the butter, chopped yellow onion, and diced green bell pepper. Cook for 3–5 minutes until the onion softens and becomes translucent.​
STEP 2. Add chili and garlic
Stir in the finely chopped green chili and minced garlic. Cook for another 30 seconds until fragrant, being careful not to burn the garlic.​
STEP 3. Build the creamy base
Lower the heat and pour in the chicken broth. Add the cream cheese, diced tomatoes, heavy cream, and taco seasoning. Whisk everything together until the cream cheese melts and the mixture becomes smooth and creamy.​
STEP 4. Stir in the chicken
Add the shredded cooked chicken to the pot and stir well. Cook for about 5–10 minutes until the chicken is heated through and the flavors meld. Season with salt and black pepper to taste.​
STEP 5. Serve as a high‑protein winter soup
Ladle the soup into bowls and top each serving with shredded cheddar cheese, avocado slices, a lime wedge, a dollop of sour cream, and fresh cilantro. This high‑protein winter soup tastes like a cozy, creamy green enchilada soup and is perfect with cauliflower rice or a side salad.​
Nutritional value per serving
| Nutrient | Per serving (1 of 6 bowls) |
|---|---|
| Calories | ≈ 496 kcal ​ |
| Protein | ≈ 40 g ​ |
| Carbohydrates | ≈ 17 g ​ |
| Fat | ≈ 30 g ​ |
This green enchiladas soup is a satisfying high‑protein winter soup that balances rich, creamy Tex‑Mex flavors with a low‑carb, high‑protein profile—ideal for meal prep and cozy nights in.
5. Lasagna Soup – A High‑Protein Winter Soup
This lasagna soup brings all the cozy, cheesy flavors of classic lasagna into a warm, hearty bowl. It’s a high‑protein winter soup that’s keto‑friendly, gluten‑free, and packed with Italian sausage, ground beef, and melted mozzarella and parmesan, delivering 26 g of protein per serving.​
Ingredients per serving (1 of 8 bowls)
| Ingredient | Quantity per serving |
|---|---|
| Vegetable oil | 1/8 tbsp (≈ 1.5 g) |
| Italian sausage, ground | 2 oz (≈ 56 g) |
| Lean ground beef | 1 oz (≈ 28 g) |
| White onion, chopped | 1/8 medium (≈ 15 g) |
| Garlic, minced | 6 cloves ÷ 8 ≈ 0.8 clove (≈ 3 g) |
| Tomato paste | 1/4 tbsp (≈ 4 g) |
| Crushed tomatoes (14 oz can) | 1/8 can (≈ 45 g) |
| Tomato passata | 1/4 cup (≈ 60 ml) |
| Chicken broth, low‑sodium | 1/3 cup (≈ 80 ml) |
| Fennel seeds | 1/8 tsp (≈ 0.3 g) |
| Italian seasoning | 1/4 tsp (≈ 0.5 g) |
| Onion powder | 1/4 tsp (≈ 0.5 g) |
| Sea salt | 3/16 tsp (≈ 0.5 g) |
| Black pepper | 1/16 tsp (≈ 0.1 g) |
| Mozzarella, shredded | 1 oz (≈ 28 g) |
| Parmesan, grated | 1 tbsp (≈ 8 g) |
| Fresh parsley, chopped | 1 tbsp (≈ 4 g) |
| Garnish – parmesan, grated | 1 tsp (≈ 2 g) |
| Garnish – parsley, chopped | 1 tsp (≈ 1 g) |
Values are rounded from the original recipe scaled to 8 servings.​
Step‑by‑step recipe
STEP 1. Brown the meat
Heat a large pot over medium‑high heat and add the vegetable oil, ground Italian sausage, lean ground beef, and chopped white onion. Break the meat apart and cook for 7–8 minutes until fully browned and the onion is softened.​
STEP 2. Add garlic
Stir in the minced garlic and cook for about 1 minute until fragrant, stirring so it doesn’t burn.​
STEP 3. Build the tomato base
Add the tomato paste, crushed tomatoes, tomato passata, chicken broth, fennel seeds, Italian seasoning, onion powder, sea salt, and black pepper. Stir well until everything is combined.​
STEP 4. Simmer the soup
Bring the mixture to a boil, then reduce the heat and let it simmer for about 20 minutes so the flavors deepen and the broth thickens slightly.​
STEP 5. Stir in the cheese and herbs
Remove the pot from the heat and stir in the shredded mozzarella, grated parmesan, and chopped fresh parsley until the cheese melts and the soup becomes creamy.​
STEP 6. Serve as a high‑protein winter soup
Ladle the soup into bowls and garnish each with extra grated parmesan and chopped parsley. This high‑protein winter soup tastes like lasagna in a bowl and pairs well with a simple side salad or keto garlic bread.​
Nutritional value per serving
| Nutrient | Per serving (1 of 8 bowls) |
|---|---|
| Calories | ≈ 426 kcal ​ |
| Protein | ≈ 26 g ​ |
| Carbohydrates | ≈ 13 g ​ |
| Fat | ≈ 30 g ​ |
This lasagna soup is a comforting high‑protein winter soup that delivers cheesy Italian flavor with a low‑carb, high‑protein profile—perfect for meal‑prep and cold‑weather dinners.
FAQs
1. Is lasagna soup keto‑friendly?
Yes. This version is designed as a keto lasagna soup, using low‑carb ingredients like tomato passata, Italian sausage, and ground beef instead of pasta, so it fits well into a low‑carb or keto lifestyle while still feeling indulgent.
2. What makes a soup a high‑protein winter soup?
A high‑protein winter soup is a hearty, warming recipe that uses protein‑rich ingredients like chicken, beef, turkey, beans, lentils, or tofu to keep you full and satisfied in cold weather. These soups typically balance rich flavors with at least 20–30 g of protein per serving.
3. Are high‑protein winter soup recipes good for weight loss?
Yes. Many high‑protein winter soup recipes support weight loss because protein helps control hunger and keeps you fuller longer. Pair them with plenty of vegetables and watch added fats and carbs to keep the meal balanced.
4. Can I meal‑prep high‑protein winter soup recipes?
Absolutely. Most high‑protein winter soup recipes reheat well and can be stored in the fridge for 3–4 days or frozen for 2–3 months. Just let them cool before storing and add a splash of broth when reheating if they thicken too much.
5. Are there low‑carb, high‑protein winter soup recipes?
Yes. You can make low‑carb, high‑protein winter soup recipes by using lean meats, broth, non‑starchy vegetables, and cheese or cream instead of pasta or potatoes. Soups like keto lasagna soup or chicken fajita soup are great examples.
6. How can I boost the protein in any winter soup?
To turn any winter soup into a high‑protein winter soup, add ingredients like shredded chicken, ground turkey, lean beef, canned beans, lentils, tofu, Greek yogurt, or extra cheese. Even a scoop of protein powder (unflavored or vanilla) can help if the flavor fits.
7. Are high‑protein winter soup recipes kid‑friendly?
Many high‑protein winter soup recipes are kid‑friendly, especially creamy chicken, cheesy lasagna, or cheesy taco‑style soups. You can adjust spices and add familiar ingredients like pasta or rice to make them more appealing to picky eaters.
8 . What are some easy high‑protein winter soup recipes under 30 minutes?
Quick high‑protein winter soup recipes include creamy chicken pasta soup, low‑carb chicken fajita soup, cheeseburger soup, and simple chicken‑and‑bean chili. These recipes use pantry staples and one pot, so they’re perfect for busy weeknights.
Conclusion
High‑protein winter soup recipes under 30 minutes are the perfect solution for busy days when you still want something warm, comforting, and nourishing. These quick, one‑pot meals pack plenty of protein to keep you full and satisfied, while fitting seamlessly into low‑carb, keto, or healthy‑eating plans.
If you’re ready to enjoy cozy dinners without the long prep, download our free printable recipe guide or save this post now and start cooking your favorite high‑protein winter soup tonight—your future self will thank you for the warm, protein‑packed bowl waiting on the table.
