If you’re building a high fiber, high protein menu plan, these five satisfying soups are a delicious place to start.
Don't Lose This Recipe!
Enter your email and I'll send it to you!
Protein is everywhere right now, fiber is warming up, and soup is one of the easiest ways to get more of both. These five high protein, high fiber soups bring split peas, beans, ham, chicken, greens, and broccoli together in bowls that are hearty, satisfying, and exactly what I want for dinner right now.
High-Fiber Pea Soup Gets a Protein Payoff (It’s the Ham)
At a glance
Protein: 19g per serving
Fiber: 20g per serving
My Split Pea Soup with Ham is thick, smoky, and deeply satisfying, with that classic ham-and-pea flavor that makes it feel like a real meal. The split peas supply both protein and fiber, and the ham adds another boost of protein along with all that savory depth.
Split peas are dried field peas, and like other dried legumes they’re rich in both protein and fiber. Their outer skin has been removed, and the pea naturally splits along its seam, which is why it cooks down so easily into a thick, creamy soup.
White Bean Soup with Bacon Doing its Thing
At a glance
Protein: 21g per serving
Fiber: 12g per serving
My White Bean and Bacon Soup is built around one of the most economical protein-and-fiber staples out there: dried beans. They’re perfect for this long-simmered white bean soup, and a little bacon adds a lot of flavor for very little extra cost.
Bonus: as cooked beans cool, some of their starch becomes resistant starch, which behaves more like fiber in the body ~ one more reason this soup is especially good (and good for you) the next day.
White Chicken Chili: The Max Protein Edit
At a glance
Protein: 38g per serving
Fiber: 7g per serving
My White Chicken Chili gets its big protein number from chicken and white beans, while the beans also bring most of the fiber. Corn adds a little more, and roasted chiles, lime, and masa harina give the chili its thick, creamy texture and plenty of flavor.
This one earns its 38 grams of protein with a full 1½ pounds of chicken, plus white beans and cheese ~ and the beans bring fiber along with them.
Tuscan Bean Soup with a Meatball Boost
At a glance
Protein: 18g per serving
Fiber: 7g per serving
The sausage meatballs and cannellini beans bring the protein here, while the beans and greens add the fiber. Canned beans are just as useful for both protein and fiber, which makes this one especially easy to get on the table. Tender meatballs, creamy beans, and plenty of greens make it feel like a full dinner in a bowl.
Spinach cooks down to a fraction of its raw volume, so you can work quite a lot into a soup like this without overwhelming the bowl.
Broccoli Cheese with Benefits
At a glance
Protein: 16g per serving
Fiber: 5.8g per serving
The chicken and Parm provide the protein, while broccoli and spinach supply the fiber. I love that the veggies do a lot of the work here ~ plus the soup is creamy, cheesy, bright green, and ready in about 30 minutes.
To boost the fiber, peel and chop the broccoli stems along with the florets ~ they’re tender once cooked.
More High Protein, High Fiber Recipes
Chicken Thighs with White Beans and Greens
Chicken Thighs with White Beans and Greens is a healthy family meal you can whip up in 30 minutes!.
Lemony Shrimp and Beans
Tender shrimp and creamy cannellini beans simmer in a garlicky lemon and white wine sauce for a simple dinner that’s ready fast.
Stephanie’s Spiced Chili
A rich and mellow chili made with aromatic spices borrowed from traditional Mexican mole recipes ~ this unique spiced chili is a new family favorite.
Easy Cassoulet
Simplified French Cassoulet is a delicious and comforting fall and winter meal perfect for casual entertaining!
Salmon Cobb Salad
Salmon Cobb Salad ~ a twist on a classic main course salad that proves that salad can complete with tacos or pizza any night of the week!
I loved ALL of these recipes!