15+ High-Protein Soup Recipes for Healthy Aging

Soup season is in full swing, so you’ll want to add these recipes to your dinner menu. Each soup is packed with at least 15 grams of protein, making them filling and satisfying dishes. Plus, they meet our parameters for healthy aging since they have at least 20% of the daily value for two or more of the following nutrients: fiber, calcium, protein and/or vitamin D. Enjoy a cozy bowl of our Loaded Broccoli & Chicken Soup and our Marry Me White Bean Soup for a warm, protein-packed meal that will support you through all stages of life.

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Loaded Broccoli & Chicken Soup

Photographer: Morgan Hunt Ward, Prop Stylist: Phoebe Hauser, Food Stylist: Emily Nabors Hall.

This cozy, one-pot meal has all the flavors of a classic baked potato with a fresh, hearty twist. Tender potatoes, rotisserie chicken and broccoli simmer into a creamy base. Cheddar and sour cream give it that signature “loaded” flavor, along with a finishing touch of crispy bacon and scallions.

Marry Me White Bean Soup

Photographer: Morgan Hunt Ward, Prop Stylist: Phoebe Hauser, Food Stylist: Emily Nabors Hall.

Here, the flavors of Marry Me Chicken (sun-dried tomatoes, garlic, cream and Parmesan) are transformed into a hearty, soul-warming vegetarian soup. Finished with basil and extra cheese, it’s cozy, crowd-pleasing and sure to win hearts at the table.

Harira (Moroccan Tomato, Lentil & Beef Soup)

Photographer: Rachel Marek, Food stylist: Lauren McAnelly, Prop stylist: Gabriel Greco

Harira is a tomato-based soup featured at the center of many Moroccan tables during the month of Ramadan. This version features chickpeas, lentils, beef and noodles in a fragrant tomato broth.

Immunity Soup

This easy soup is full of immunity-supporting foods: vitamin C–rich kale, zinc-containing chicken and chickpeas and antioxidant-packed garlic. It’s a big pot of brothy soup that you can make ahead and enjoy for a couple of days; the flavor just gets better over time.

Easy Green Tortellini Soup

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Julia Bayless

The base of this tortellini soup is prepared in advance and stored in separate containers for an easy grab-and-go lunch. Layer the spinach on top of the pesto to create a barrier that will keep the tortellini from getting soggy.

Marry Me Chickpea Soup with Kale

Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley

This creamy chickpea soup was inspired by Marry Me Chicken, a dish that features chicken and sun-dried tomatoes. We gave this dish a plant-based spin by swapping out the chicken for chickpeas and kale to create a cozy, warming meal.

Vegetarian Lasagna Soup

photographer: Jennifer Causey, food stylist: Ali Ramee, prop stylist: Claire Spollen

All the delicious flavors of a vegetarian lasagna can be found in this cozy soup. Mushrooms, zucchini and spinach provide color and nutrients, while a ricotta-and-mozzarella topping provides the signature cheesiness and creaminess.

Red Pea Soup

Jason Donnelly

In this installment of Diaspora Dining, Jessica B. Harris’ series on foods of the African diaspora, the Aauthor and historian Jessica B. Harris shares her recipe for a soup starring kidney beans. Called red peas in Jamaica, this ingredient connects this Jamaican soup with Africa’s Caribbean diaspora.

Chicken Tikka Masala Soup

Chicken Tikka Masala Soup.
Photographer: Jen Causey; Food Stylist: Ail Ramee; Prop Stylist: Claire Spollen

This chicken tikka masala soup tastes just like the original dish, but in soup form! The ginger, garlic and onion combine with aromatic spices to offer flavor in every bite. Butternut squash (or sweet potato) and spinach add sweetness and color to this warming soup. Serve with toasted garlic naan.

Slow-Cooker Cabbage Roll Soup

Photography / Jennifer Causey, Styling / Ali Ramee / Audrey Davis

This slow-cooker cabbage roll soup has all the essential flavors of a classic cabbage roll and simmers away to create bold, warming flavors. This savory soup has just a hint of sweetness plus heat from hot sauce. The tomatoes and caraway seeds help create depth but don’t overshadow the rest of the flavors. The brown rice garnish rounds out the dish.

Vegetarian Udon Noodle Soup

This Japanese-style udon soup recipe uses several Asian ingredients that are available at most grocery stores, including udon noodles, mirin (cooking wine), miso, and sesame oil. All ingredients will keep for months in the pantry or fridge.

Turkey, Pasta & Vegetable Soup

This simple, clean turkey soup is full of vegetables and shredded turkey, making it perfect if you have leftovers on hand. Don’t forget to save your Parmesan rinds! Adding one to a soup like this adds a rich umami flavor.

White Bean Soup with Tomato & Shrimp

With capers and olives, this heart-healthy soup draws inspiration from Italian puttanesca sauce. Serve with crusty whole-grain bread to soak up the broth.

Vegan Minestrone Soup

This vegan minestrone soup is heavy on the green vegetables (it has peas, zucchini and kale, to name a few!), setting this quick tasty soup apart from the rest. Crispy garlic croutons float on top and soak up the flavorful broth.

Instant Pot Chicken Soup with Root Vegetables & Barley

This healthy chicken soup can be made in an Instant Pot or pressure cooker. Bone-in chickens adds a rich flavor to the dish, while root veggies and barley give it texture and depth.

Lasagna Soup

This quick and healthy lasagna soup has all the comforting flavors of classic lasagna with plenty of tomatoes, Italian turkey sausage and lasagna noodles broken into bite-size bits. A dollop of ricotta cheese mixed with mozzarella and Parmesan adds a creamy finishing touch.

Lemon Chicken Orzo Soup with Kale

This healthy, easy soup is loaded with vegetables, protein and fiber to keep you full and fueled. Serve this winter soup topped with a sprinkle of Parmesan cheese, and a side of garlic toast.

Curried Sweet Potato & Peanut Soup

In this flavorful soup, sweet potatoes simmer in a quick coconut curry, resulting in a creamy, thick broth punctuated by notes of garlic and ginger. We love peanuts for their budget-friendly price and versatile flavor. They’re also a great source of protein—1 ounce has 7 grams.