These 14 hearty soup recipes are perfect for a cozy, filling dinner! Hand-picked by a registered dietitian, they feature protein and fiber to help keep you full and satisfied.
There’s nothing better than a cozy bowl of soup, especially during the colder months. But not all soups are filling enough to stand alone as a meal!
The key to making soup substantial enough for dinner is including a good source of protein and fiber. Think lean meats, beans, lentils, vegetables, and whole grains that turn a lighter soup into a more satisfying meal.
This collection includes everything from creamy comfort-food favorites to hearty, veggie-packed soups.
They’re easy enough for busy weeknights, made with simple ingredients, and perfect for those nights when you want something warm and comforting without spending hours in the kitchen.
And yes, there are a lot of beans. Take some Bean-O beforehand if you need to! Beans are one of the easiest ways to get meaningful amounts of both protein and fiber into a soup.
My tip? Make one night a week soup night! It’s actually one of the theme nights in my Dinner Plan-Ish Meal Planning System. Add your favorites to the planning spreadsheet, and that’s one less night you have to figure out what’s for dinner!
Soup Recipes You’ll Want to Save
Save this roundup for the colder months when you need something cozy, nutritious, and filling for dinner! I mean, what more could you want?
Protein and fiber amounts are estimates based on each recipe’s listed serving size. Actual values may vary depending on the ingredients and portions used.
Italian Sausage, Tortellini and White Bean Soup
First on the list is my personal favorite soup of all time: an Italian sausage, tortellini and white bean soup with spinach and tomatoes. It packs a serious nutritional punch but tastes like you’ve spent hours cooking it. One hearty bowl provides 28 grams of protein and 11 grams of fiber.
Beef and Barley Stew (Hungry Whisk)
Tender beef, chewy barley, and vegetables simmer together in a rich, savory tomato-based broth. Each serving provides 32 grams of protein and 8 grams of fiber, and this is one of the few soups without beans on this list!
Creamy Lemon Chicken Noodle Soup (Simple and Fraiche)
This creamy lemon chicken noodle soup combines tender chicken, noodles, and vegetables in a bright, comforting broth. Each serving provides approximately 46g protein and 5g fiber.
Dietitian Tip: Swap regular noodles for a higher-fiber option, such as whole wheat or chickpea pasta, to give this soup an extra fiber boost!
Chickpea Soup (Sprinkled with Balance)
A hearty vegetarian soup loaded with chickpeas, potatoes, cauliflower, spinach, and vegetables. Great for meatless Mondays, each bowl has an estimated 18 grams of protein and 18 grams of fiber.
If you’re not a vegetarian, you could always add in some animal protein like diced chicken to increase the protein content.
Slow Cooker Ham and Bean Soup (Dr. Davinah’s Eats)
A comforting slow cooker soup packed with tender beans, savory ham, and vegetables. Each serving has 27 grams of protein and 13 grams of fiber.
Ground Chicken Chili (Dear Crissy)
A family-friendly chili featuring lean ground chicken, black beans, kidney beans, and warm spices. There is approximately 22 grams of protein and 8 grams of fiber per serving. Top with avocado slices to boost the fiber even further!
Pasta e Fagioli Soup (I Heart Eating)
An Italian-inspired soup with ground beef, tender pasta, beans, and vegetables in a tomato broth. Each serving has 19 grams of protein and 8 grams of fiber.
Chicken White Bean Soup (Chew Out Loud)
A cozy chicken soup made with shredded chicken, creamy white beans, kale, carrots, and rice. With 32 grams of protein and 7 grams of fiber per serving, this recipe checks all of the boxes I look for in a filling soup!
Creamy Taco Soup (Get Inspired Everyday)
A rich, creamy taco-inspired soup with ground beef, black beans, corn, peppers, and tomatoes. It’s like a taco in a bowl, with approximately 26 grams of protein and 7 grams of fiber per serving!
Lentil and White Bean Soup (PCOS Nutritionist Alyssa)
A plant-based, one-pot soup featuring lentils, white beans, kale, carrots, and tomatoes in a warmly spiced broth. Each bowl has about 23 grams of protein and 23 grams of fiber.
Turkey Sausage and Kale Soup (Haute and Healthy Living)
Italian turkey sausage, creamy white beans, and fresh kale come together in a savory tomato broth for a hearty, comforting soup that’s ready in just 45 minutes. With 27 grams of protein and 9 grams of fiber per serving, it’s a satisfying option for busy weeknights.
Old-Fashioned Beef and Vegetable Soup (Summer Yule)
This hearty, old-fashioned beef and vegetable soup is made with tender beef, potatoes, carrots, peas, and savory herbs, all cooked together in the Instant Pot for an easy, comforting dinner. Each serving provides approximately 39 grams of protein and 8 grams of fiber.
High Protein Broccoli Cheddar Soup (An Edible Mosaic)
This creamy broccoli cheddar soup gets a serious protein boost from cottage cheese, cheddar, milk, and chicken blended into the base. Each serving provides approximately 38 grams of protein and 4 grams of fiber. Serve with a slice of whole grain bread for more fiber!
Chicken Pot Pie Soup (Living Chirpy)
A creamy chicken pot pie inspired soup featuring chicken, potatoes, carrots, and peas in a creamy broth. The combination provides substantial protein and fiber without beans. About 35 grams of protein and 9 grams of fiber per serving!