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🥗 300+ High-Protein Recipes 📅 Grocery Lists & Meal Plans 🚫Totally Ad-free
Why high protein vegan soups? Well, they’re filling, comforting and super delicious – just look!
Vietnamese noodle soup with crispy tofu, creamy corn soup, flavourful lasagna soup, hearty vegan chilli, spicy lentil soup… Do I see you drooling?
If you need a bowl of comfort on the dining table, this compilation of vegan high protein soup recipes has 23 incredibly healthy meals you can easily rustle up at home.
They work perfectly as a light dinner on a cold day, too.
What are high protein vegan soups?
To be brief, high protein vegan soup is a meat-free and veg-friendly protein fill – a real lifesaver for vegans. Or if you just don’t feel like eating meat today, it’s a great chance to expand your culinary horizons.
You can learn how to cook lentils, peas, tofu, mushrooms, broccoli, and other vegan high protein sources and make really satisfying soups full of important minerals. Plus you can indeed find something that suits your tastes.
If you want some cheesy and creamy additions, discover more soup ideas with this compilation of high protein vegetarian soup recipes .
Why are these recipes so good?
Feeling hungry after eating vegan soup is a common complaint. But it doesn’t mean every soup provides this experience.
Look at the criteria we used for this recipe round-up:
- more than 15g protein
- more than 5g fibre
- no more than 600 calories
Protein and fibre work very well together to make sure you feel fuller with fewer calories. So adding the right amount of each to your meal equals satiety!
All these vegan high protein soup recipes also have less than 10g saturated fat and 25g overall fat. The body actually needs fat to make essential fatty acids and absorb fat-soluble vitamins (vitamins A, D, E, and K).
Healthy vegan soup recipes for weight loss
Knowing how to add protein to a vegetable soup can bring many benefits to your body. It’s no secret that boosting protein intake may help you control your hunger and lose weight.
But how does it work? Well, it has a lot to do with hormones and metabolism.
One study, for example, showed that a high protein intake reduces the hunger hormone and increases the secretion of some satiety hormones .
A high protein diet can improve your metabolism as well. Because of the high thermic effect of protein, more calories are burned throughout the day compared to other diets.
So you can eat these hearty vegan soups with no guilt and even shed pounds. Mind the portion size though 😀
If you want a clearer vision of weight loss with step-by-step guidance, check out our vegetarian for weight loss ebook .
Read everything above? Then take ten and scroll through some of the best vegan soup recipes packed with protein (then you can move onto 55 other vegan protein meals !).
All of these recipes can be used without a slow cooker or instant pot.
- Ideal for weight loss
- Easy vegetarian recipes only
- Automated grocery lists
- Use on mobile or download as PDF
What can I add to soup for protein?
What vegetables are high in protein?
Some protein rich fresh veggies are green peas, spinach, artichokes, sweet corn, asparagus, brussels sprouts, broccoli.
Is soup good for muscle building?
Soup can be great for muscle building especially if we’re talking about high protein soup. Muscle fibers are actually made up of proteins so you need this nutrient to build and maintain your muscle and strength.
Some healthy fats are often included too, along with essential amino acids and plenty of protein. That’s why a bowl of warm high protein soup can be a very good idea for your fitness goals. They also often use simple ingredients and fresh herbs to great effect, so they’ve become very popular recipes. If you need more help with protein we have a free 7-day high-protein vegetarian meal plan right here.
1. Lentil Vegetable Soup
Bonus: high in fibre and low in calories
Looking for a healthy vegan soup to add to your repertoire? This lentil vegetable soup is the perfect option. So grab a large soup pot and off you go!
2. Spicy Chorizo & Potato Soup
Protein: 25g Calories: 430kcal Ready in: 40 minutes Recipe by: MyQuietKitchen Bonus: gluten-free and oil-free
This is a hearty, warming, full-meal soup with vegan chorizo, aromatics, kale, and potatoes in a spicy broth.
3. Mushroom Soup without Cream
Protein: 17g Calories: 451kcal Ready in: 30 minutes Recipe by: WholefoodSoulfoodKitchen Bonus: light, easy and gluten-free
This vegan mushroom soup is healthy comfort food at its best! It’s creamless, yet with a creamy texture, low in fat and includes a big variety of plants, making this a light yet filling and nutritious soup. Perfect for these chilly winter nights! One of our fave veg high protein soups.
4. Spicy Black Bean Soup
Bonus: comforting and quick
Mmmm black beans. Soup so comforting you want to sit in it. Only vegan ingredients like fresh garlic, vegetable stock and a little olive oil and you’re ready in 20 minutes. High in protein (18 grams of protein protein per serving) and fiber. You won’t be disappointed, it’s one of our all time fave chili recipes!
This is one of our all-time favourite quick vegan soup recipes. Try it out now:
Ingredients
- 1 tsp olive oil
- ½ onion
- 2 cloves garlic
- 1 bell pepper, red
- 1 can black beans (1 can = 15oz)
- 250 ml vegetable broth
- ⅕ cup cilantro/coriander, fresh
- 1.5 tsp cumin, ground
- ¼ tsp chili flakes (be careful not to make it too hot!!)
- 1 tbsp balsamic vinegar
- ½ avocado
Optional
- 2 tortillas
- 1 slice cheddar cheese (only for those who are not vegan)
Instructions
- Get a pot and add the olive oil .
- Finely dice up the onion and mince the garlic . Throw both in the pot and let it simmer on low heat.
- In the meantime cut the bell pepper into small pieces and add them to the pot.
- Rinse and drain the can of black beans .
- Squash a few of them with a fork or your hands to give the soup a creamy touch, then throw them into the pot with a bit of love.
- Add the vegetable broth to the mix.
- Chop the cilantro and add it to the soup (holding a bit in reserve for garnish).
- Now pimp it up with the cumin, red pepper flakes and balsamic vinegar .
- Let the soup simmer for about 10 minutes.
- In the meantime prepare some avocado slices and heat up the tortillas .
- If you want to be naughty, finish off the soup with a slice of cheddar .
- Taste test – adjust the seasoning, if necessary.
- Soups on! Garnish the bowl with a little extra cilantro, avocado and you’re ready to roll.
NOTES
Nutrition
5. Broccoli and Pea Soup
Protein: 18g Calories: 374kcal Ready in: 15 minutes Recipe by: WholefoodSoulfoodKitchen Bonus: easy, creamy and freezer friendly
This vegan 15-minute broccoli & pea soup contains 4 different kinds of veggies and is oil-free as well as dairy-free. The great thing about this soup is that it only requires 5 minutes of prep time!
6. Vegan Ramen with Tofu and Vegetables
Protein: 23g Calories: 493kcal Ready in: 40 minutes Recipe by: HappyKitchenRocks Bonus: сomforting and easy to prepare ahead
This easy vegan ramen is made with pan-fried spicy tofu, rice noodles, sautéed veggies completed with a sensational shiitake miso broth. It has a really nice amount of protein, too!
7. Lentil Soup with Pasta
Protein: 21.5g Calories: 509kcal Ready in: 30 minutes Recipe by: ThePastaProject Bonus: warming and nutritious
An easy and nutritious traditional one-pot vegetarian/vegan pasta and lentil soup recipe from Umbria in Central Italy. An authentic Italian pasta recipe.
8. Vegan Pho Recipe
Bonus: tasty, filling and interesting
After a delicious and filling dinner? Try our vegan pho recipe – a healthy Vietnamese noodle soup with crispy tofu topping! It’s a great source of protein.
9. Easy Red Lentil Dahl
Protein: 24g Calories: 327kcal Ready in: 30 minutes Recipe by: TheFamilyFoodKitchen Bonus: gluten-free make ahead dish
Easy Red Lentil Dahl is a perfect plant based dish – tasty, healthy and ready in under 20 minutes. Red lentils are cooked with spices in this traditional Indian favorite, which is packed full of protein. It’s just one of many protein rich soup recipes on the list, so keep reading!
10. The Best Chili Sin Carne
Protein: 32g Calories: 502kcal Ready in: 45 minutes Recipe by: HealthMyLifestyle Bonus: perfect for meal prep, full of vitamins
This healthy Chili Sin Carne is the best vegan and vegetarian chili! It’s extra hearty using three different beans, making it the perfect comfort food and great for meal prep!
11. Vegan Beef Stew
Protein: 43.7g Calories: 371kcal Ready in: 25 minutes Recipe by: Zardyplants Bonus: cosy and nutrient dense
Rich, hearty, and comforting, this Vegan Beef Stew is the perfect cozy dinner. It is packed with vegetables and vegan beef chunks.
12. Creamy Corn Soup
Bonus: light, creamy and filling
This speedy and roasted creamy corn soup is here to show the world just how much vegan food rocks. It’s a mega creamy soup – why should vegans have all the fun?!
13. Lentil & Tomato Soup
Protein: 20g Calories: 419kcal Ready in: 55 minutes Recipe by: TheVeganLarder Bonus: filling, easy and cheap
A warming & hearty vegan soup that is full of lovely lentils & tomatoes. Just like a hug in a bowl!
14. Spicy Lentil Potato Soup
Protein: 26.3g Calories: 535kcal Ready in: 55 minutes Recipe by: WhollyTasteful Bonus: gluten free and deliciously spicy
This Spicy Lentil Potato Soup is a quick and easy meal that is truly nourishing and full of flavor (if you like this, you’ll love our vegan winter soup recipes ). To make it, you only need some staple pantry ingredients.
15. Vegan Pea & ‘Ham’ Soup
Protein: 25g Calories: 396kcal Ready in: 1 hour Recipe by: TheVeganLarder Bonus: wholesome and comforting
A vegan version of the classic Pea & Ham Soup. As wholesome, warming & comforting as the original, but much more kind!
16. Vegan Chili Recipe
Protein: 21g Calories: 356kcal Ready in: 35 minutes Recipe by: JarOfLemons Bonus: warm, hearty and healthy
Made with bell peppers, diced tomatoes, several types of beans, chickpeas, celery, and a blend of chili powder seasoning, this vegan chili recipe is truly one of our favorites! And it has enough protein for almost anyone!
17. Black Eyed Pea Soup
Protein: 24g Calories: 339kcal Ready in: 40 minutes Recipe by: VeggieInspired Bonus: loaded with vitamins and minerals
This hearty, smoky soup, is not only perfect for New Year’s Day, but is quick and easy enough to keep you warm all winter long.
18. Vegan Spinach Soup
Protein: 18g Calories: 483kcal Ready in: 45 minutes Recipe by: CookingWithElo Bonus: super simple and flavourful
This hearty vegan spinach soup is a real flavor explosion in the mouth. It is made with fresh spinach, a little lemon juice, potatoes and white beans.
19. One-Pot Red Lentil Chili
Protein: 22g Calories: 279kcal Ready in: 30 minutes Recipe by: PlantyOfEats Bonus: gluten-free and freezer friendly
Simple, filling and warm. This vegan chili is packed with protein and tastes so good you won’t miss the meat this winter season (try more plant-based high protein dinner ideas here!)!
20. Cream of Chicken Soup
Protein: 17g Calories: 333kcal Ready in: 45 minutes Recipe by: CookingWithElo Bonus: freezer friendly, easily customizable
This vegan cream of chicken soup is thick, hearty and makes an extremely flavorful, comforting winter dish. This soup is a good source of protein.
21. Red Lentil Soup
Protein: 21g Calories: 359kcal Ready in: 55 minutes Recipe by: iFoodReal Bonus: simple and nutritious
Warm up this season with a bowl of Red Lentil Soup. A hearty soup made with a vegetable base, red lentils, quinoa and seasoned with cumin and coriander. Simple and satisfying – a perfect big bowl of soup!
22. Vegan Lasagna Soup
Protein: 20g Calories: 338kcal Ready in: 30 minutes Recipe by: SixHungryFeet Bonus: super easy and quick
A nice and simple recipe – a one-pot meal for the whole family. Packed with Italian flavors, this deconstructed lasagna can be made in less than 30 minutes, making it a perfect meal for a busy weekday night. It’s one of those super comforting soups.
23. Black Chana Soup
Protein: 16.7g Calories: 360kcal Ready in: 40 minutes Recipe by: GoHealthyEverAfter Bonus: gluten-free, Indian style
Black chana soup is a delicious soup recipe that combines Indian curry flavors with chickpeas (for more plant-based Indian dishes this way). Learn how to make chana soup with an easy homemade soup mix.
How do you like these high protein vegan soups? Now select your favourite recipe, get the ingredients and prep a bowl of warm and hearty vegan soup.
