30+ Easy High-Protein Pureed Soup Recipes for a Nourishing Meal

Looking to boost your protein intake while enjoying delicious, comforting meals? Pureed soups are a fantastic way to achieve this!

Whether you’re following a plant-based diet, need a protein-packed meal for recovery, or simply want a nourishing soup that satisfies, these high-protein pureed soup recipes offer both flavor and nutrition.

With ingredients like lentils, beans, chicken, and even tofu, these soups are loaded with protein, fiber, and essential nutrients.

From creamy roasted butternut squash to hearty chicken and vegetable blends, you’ll find the perfect recipe to suit every taste and dietary need.

Plus, with their smooth texture, these soups are easy to digest, making them ideal for anyone with a sensitive stomach or those looking for a light but filling meal.

Explore this collection of 30+ high-protein pureed soup recipes, perfect for meal prep, quick dinners, or cozy lunches.

Whether you’re seeking plant-based options, comfort food classics, or something a bit more exotic, you’ll find plenty of choices to help you maintain a balanced diet while enjoying every spoonful.

30+ Easy High-Protein Pureed Soup Recipes for a Nourishing Meal

High-protein pureed soups are more than just a filling meal – they are an easy way to incorporate more essential nutrients into your diet while keeping things simple and satisfying.

From the heartiness of lentils and beans to the lean proteins found in chicken and fish, these soups provide diverse options for boosting your protein intake.

Not only are they packed with essential nutrients, but their smooth, creamy textures offer comfort and warmth, perfect for any time of year.

Whether you’re looking to eat healthier, recover from a workout, or simply enjoy a delicious bowl of soup, these recipes are here to help you achieve your protein goals in the most flavorful way possible.

High Protein Pureed Chicken and Lentil Soup

This hearty and nutritious pureed chicken and lentil soup is packed with protein, making it an excellent choice for a filling meal. The chicken provides lean protein while lentils contribute fiber and more protein. The combination of vegetables and spices adds a burst of flavor and depth. Ideal for those looking for a high-protein, easy-to-digest soup, this recipe is both comforting and satisfying.

Ingredients

• 2 boneless, skinless chicken breasts
• 1 cup dried red lentils, rinsed
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 2 medium carrots, chopped
• 2 celery stalks, chopped
• 4 cups low-sodium chicken broth
• 1 teaspoon ground cumin
• 1 teaspoon ground turmeric
• 1/2 teaspoon ground black pepper
• Salt to taste
• 2 tablespoons olive oil
• Fresh parsley for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Add onions, garlic, carrots, and celery. Sauté for 5-7 minutes, until the vegetables soften.
2. Add the chicken breasts to the pot and cook for 5 minutes on each side, until browned.
3. Pour in the chicken broth, cumin, turmeric, and black pepper. Stir to combine.
4. Add the rinsed lentils and bring the soup to a boil. Reduce heat to low, cover, and simmer for 30 minutes, or until the chicken is cooked through and the lentils are tender.
5. Remove the chicken breasts and shred them using two forks. Add the shredded chicken back into the pot.
6. Using an immersion blender, blend the soup until smooth and creamy. If it’s too thick, add more chicken broth or water until desired consistency is reached.
7. Taste and adjust seasoning with salt and pepper.
8. Serve hot, garnished with fresh parsley.

This high-protein pureed chicken and lentil soup offers a nourishing, well-rounded meal that can be enjoyed by those looking to boost their protein intake. The combination of chicken, lentils, and vegetables creates a balanced soup that is satisfying yet light on the stomach. It’s easy to prepare, making it perfect for meal prepping or a quick weeknight dinner. With its smooth, velvety texture and rich flavors, this soup is sure to be a family favorite.

Creamy High Protein Butternut Squash and White Bean Soup

This creamy and velvety butternut squash and white bean soup is a perfect blend of sweetness from the squash and heartiness from the beans. Packed with plant-based protein from the white beans, this soup is not only nourishing but also incredibly creamy without the need for cream. It’s a comforting and high-protein option for those looking to enjoy a filling meal while staying on track with their protein goals.

Ingredients

• 2 cups butternut squash, peeled and cubed
• 1 can (15 oz) white beans, drained and rinsed
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 4 cups vegetable broth
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• Salt and pepper to taste
• 2 tablespoons olive oil
• 1 tablespoon fresh thyme leaves
• 1 tablespoon lemon juice

Instructions

1. In a large pot, heat olive oil over medium heat. Add onion and garlic, and sauté for 5-7 minutes until softened and fragrant.
2. Add the cubed butternut squash to the pot and cook for 5 minutes, stirring occasionally.
3. Pour in the vegetable broth, cinnamon, nutmeg, and a pinch of salt and pepper. Bring to a simmer, then reduce heat and cook for 20-25 minutes, until the squash is tender.
4. Add the white beans and cook for an additional 5 minutes.
5. Use an immersion blender to blend the soup until smooth and creamy. If the soup is too thick, add a little more broth to reach the desired consistency.
6. Stir in the lemon juice and fresh thyme. Taste and adjust seasoning with salt and pepper.
7. Serve warm, garnished with extra thyme leaves.

This creamy butternut squash and white bean soup is a delightful way to incorporate more protein into your diet while enjoying a comforting, plant-based meal. The white beans provide a boost of protein and fiber, making it a filling soup that’s perfect for lunch or dinner. The combination of cinnamon and nutmeg adds warmth and depth, while the smooth texture makes every spoonful incredibly satisfying. Whether you’re looking for a nutritious meal to warm you up on a cold day or simply want to increase your protein intake in a delicious way, this soup is an excellent choice.

High Protein Pureed Spinach and Tofu Soup

Packed with protein from both tofu and spinach, this pureed soup is a nutrient-dense meal that’s full of flavor. The spinach offers essential vitamins and minerals, while the tofu adds a creamy texture and a healthy dose of plant-based protein. This soup is perfect for anyone looking to increase their protein intake without compromising on taste. It’s also a great option for vegetarians and vegans seeking a high-protein meal.

Ingredients

• 1 block (14 oz) firm tofu, drained and cubed
• 4 cups fresh spinach, washed and chopped
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 4 cups vegetable broth
• 1 tablespoon olive oil
• 1 teaspoon dried basil
• 1/2 teaspoon ground turmeric
• Salt and pepper to taste
• 1/4 cup nutritional yeast (optional, for a cheesy flavor)
• Fresh lemon juice, for serving

Instructions

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, and sauté for 5 minutes until softened.
2. Add the cubed tofu to the pot and sauté for an additional 5 minutes, allowing it to brown slightly on all sides.
3. Pour in the vegetable broth, basil, turmeric, and a pinch of salt and pepper. Bring the soup to a boil, then reduce the heat to simmer for 10 minutes.
4. Add the spinach to the pot and cook for another 5 minutes until wilted.
5. Use an immersion blender to blend the soup until smooth and creamy. If the soup is too thick, add more vegetable broth to achieve your preferred consistency.
6. Stir in the nutritional yeast, if using, for added flavor. Taste and adjust seasoning with salt, pepper, and a splash of lemon juice.
7. Serve hot, with a drizzle of fresh lemon juice for added brightness.

This pureed spinach and tofu soup is a powerhouse of protein and nutrients, making it an excellent choice for anyone looking to increase their plant-based protein intake. The tofu provides a smooth and creamy texture, while the spinach delivers a wealth of vitamins and minerals. With its bright, savory flavors and velvety consistency, this soup is both satisfying and nourishing. Whether you’re looking for a light yet protein-packed meal or need a comforting soup to enjoy after a workout, this recipe is a perfect fit for your dietary needs.

High Protein Pureed Beef and Barley Soup

This pureed beef and barley soup combines lean beef with hearty barley to create a protein-rich, flavorful soup. The beef adds a satisfying depth of flavor while the barley contributes additional protein and fiber, making this a filling and nutritious meal. Perfect for a cozy dinner or as a post-workout meal, this soup will keep you full and energized for hours. It’s a wonderful option for those looking to boost their protein intake with a savory, satisfying soup.

Ingredients

• 1 lb lean ground beef
• 1 cup pearl barley, rinsed
• 1 medium onion, chopped
• 2 carrots, peeled and chopped
• 2 celery stalks, chopped
• 2 garlic cloves, minced
• 4 cups beef broth
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• Salt and pepper to taste
• 2 tablespoons olive oil
• Fresh parsley, chopped, for garnish

Instructions

1. In a large pot, heat olive oil over medium heat. Add the ground beef and cook until browned, breaking it up with a spoon as it cooks. Drain any excess fat.
2. Add the onion, carrots, celery, and garlic to the pot. Sauté for 5-7 minutes until the vegetables soften.
3. Stir in the barley, beef broth, thyme, rosemary, salt, and pepper. Bring to a boil, then reduce heat to low.
4. Cover and simmer the soup for 40 minutes, or until the barley is tender.
5. Once the barley is cooked, use an immersion blender to blend the soup until smooth and creamy. If the soup is too thick, add more broth or water to reach the desired consistency.
6. Taste and adjust seasoning with more salt and pepper as needed.
7. Serve hot, garnished with fresh parsley.

This high-protein pureed beef and barley soup is a comforting, hearty meal that provides both protein and fiber. The lean beef offers a satisfying meatiness, while the barley helps create a thick, creamy texture when pureed. This soup is not only delicious but also filling, making it perfect for those who need a protein-packed meal to sustain them throughout the day. Whether you’re looking for a filling dinner or a nutritious option for meal prepping, this soup offers a perfect balance of flavors and nutrients.

High Protein Pureed Turkey and Sweet Potato Soup

This creamy and flavorful turkey and sweet potato soup is packed with lean protein and complex carbohydrates. The turkey offers a rich source of protein, while the sweet potatoes provide fiber, vitamins, and a touch of natural sweetness. This soup is both filling and nourishing, making it a great choice for a post-workout meal or a light, healthy dinner option. With its smooth texture and savory flavor, this soup is sure to become a go-to in your meal rotation.

Ingredients

• 1 lb ground turkey (preferably lean)
• 2 medium sweet potatoes, peeled and cubed
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 4 cups chicken broth
• 1 teaspoon ground ginger
• 1/2 teaspoon ground cinnamon
• Salt and pepper to taste
• 2 tablespoons olive oil
• 1/4 cup coconut milk (optional, for creaminess)
• Fresh cilantro, for garnish

Instructions

1. In a large pot, heat olive oil over medium heat. Add the ground turkey and cook until browned, breaking it up with a spoon as it cooks.
2. Add the chopped onion and garlic to the pot. Sauté for 5-7 minutes until the onion becomes translucent.
3. Stir in the cubed sweet potatoes, chicken broth, ground ginger, cinnamon, salt, and pepper. Bring to a boil, then reduce the heat to low.
4. Cover and simmer for 25-30 minutes, until the sweet potatoes are tender.
5. Use an immersion blender to blend the soup until smooth and creamy. For a creamier texture, add coconut milk and blend again.
6. Taste and adjust the seasoning with additional salt and pepper if needed.
7. Serve hot, garnished with fresh cilantro.

This high-protein pureed turkey and sweet potato soup is a delicious and nutritious option for those looking to increase their protein intake while enjoying a comforting bowl of soup. The ground turkey adds a lean source of protein, while the sweet potatoes provide essential vitamins and fiber. The spices like ginger and cinnamon add warmth and depth to the soup, making it a satisfying and flavorful meal. Whether you’re seeking a healthy dinner or a protein-packed meal for your workout recovery, this soup is the perfect choice.

High Protein Pureed Cauliflower and Chickpea Soup

This creamy pureed cauliflower and chickpea soup is a great option for those seeking a plant-based, protein-rich meal. Cauliflower provides a light, smooth base, while chickpeas add protein and a touch of earthiness to the soup. This soup is perfect for vegetarians or vegans looking for a hearty meal that doesn’t skimp on protein. It’s rich, flavorful, and can be enjoyed year-round as a comforting and satisfying meal.

Ingredients

• 1 medium head of cauliflower, chopped
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 4 cups vegetable broth
• 1 teaspoon ground cumin
• 1/2 teaspoon ground paprika
• Salt and pepper to taste
• 2 tablespoons olive oil
• 1 tablespoon fresh lemon juice
• Fresh parsley, for garnish

Instructions

1. In a large pot, heat olive oil over medium heat. Add the onion and garlic, and sauté for 5-7 minutes until softened.
2. Add the chopped cauliflower and cook for an additional 5 minutes.
3. Stir in the chickpeas, vegetable broth, cumin, paprika, salt, and pepper. Bring to a boil, then reduce heat to low.
4. Cover and simmer for 20-25 minutes, until the cauliflower is tender.
5. Use an immersion blender to blend the soup until smooth and creamy. If the soup is too thick, add more vegetable broth or water to reach your desired consistency.
6. Stir in the fresh lemon juice and adjust seasoning with additional salt and pepper.
7. Serve hot, garnished with fresh parsley.

This pureed cauliflower and chickpea soup is an ideal high-protein, plant-based meal that combines the smoothness of cauliflower with the protein-packed goodness of chickpeas. It’s a light yet filling soup that is easy to prepare and perfect for anyone looking to increase their protein intake through plant-based ingredients. The cumin and paprika add a subtle depth of flavor, while the lemon juice adds a refreshing zing that balances out the richness. Whether you’re a vegetarian, vegan, or simply looking for a protein-packed soup, this recipe delivers both in flavor and nutrition.

High Protein Pureed Lentil and Spinach Soup

This high-protein pureed lentil and spinach soup combines the nutritional power of lentils with the richness of spinach, creating a filling and healthy dish. Lentils are an excellent source of plant-based protein, while spinach provides essential vitamins and minerals. This soup is packed with fiber, making it both heart-healthy and satisfying. It’s perfect for those looking for a low-calorie, nutrient-dense meal that doesn’t skimp on flavor. Whether as a starter or a main dish, this soup will keep you full and energized.

Ingredients

• 1 cup dried lentils, rinsed
• 4 cups vegetable broth
• 2 cups fresh spinach, chopped
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 2 medium carrots, peeled and chopped
• 1 teaspoon ground cumin
• 1/2 teaspoon ground turmeric
• Salt and pepper to taste
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Fresh cilantro, chopped, for garnish

Instructions

1. In a large pot, heat olive oil over medium heat. Add the chopped onion and garlic, and sauté for 5-7 minutes until the onion becomes translucent.
2. Add the chopped carrots, ground cumin, and turmeric, and cook for another 3-4 minutes.
3. Stir in the rinsed lentils and vegetable broth. Bring the soup to a boil, then reduce the heat to low and simmer, uncovered, for 30-40 minutes until the lentils are tender.
4. Add the chopped spinach and cook for an additional 5 minutes until wilted.
5. Use an immersion blender to blend the soup until smooth and creamy. If the soup is too thick, add more broth or water to reach your desired consistency.
6. Stir in lemon juice, and adjust seasoning with salt and pepper.
7. Serve hot, garnished with fresh cilantro.

This pureed lentil and spinach soup is a protein-packed, nutrient-dense option that makes a wholesome meal. Lentils provide plant-based protein and fiber, while spinach adds vitamins and antioxidants to the soup. The spices of cumin and turmeric infuse the soup with warmth and depth of flavor, while the lemon juice gives it a bright, fresh finish. This soup is perfect for those looking for a high-protein, low-calorie meal that’s easy to prepare and filled with hearty ingredients. It’s great for lunch, dinner, or meal prepping for the week ahead.

High Protein Pureed Chicken and Zucchini Soup

This high-protein pureed chicken and zucchini soup is both light and satisfying. Chicken breast is an excellent lean source of protein, while zucchini adds a mild, refreshing flavor and a dose of vitamins and minerals. The simplicity of the ingredients and the creamy texture of the soup make it an ideal meal for those who want a low-calorie, protein-packed option that is easy to digest and enjoyable for all ages. This soup works well as a healthy lunch, dinner, or an easy post-workout meal.

Ingredients

• 1 lb boneless, skinless chicken breast
• 2 medium zucchinis, chopped
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 4 cups chicken broth
• 1 teaspoon dried thyme
• Salt and pepper to taste
• 2 tablespoons olive oil
• 1/2 cup plain Greek yogurt (optional, for extra creaminess)
• Fresh dill, chopped, for garnish

Instructions

1. In a large pot, heat olive oil over medium heat. Add the chopped onion and garlic, and sauté for 5-7 minutes until softened.
2. Add the chicken breasts to the pot and cook until browned on both sides, about 5 minutes per side.
3. Remove the chicken from the pot and set aside. In the same pot, add the chopped zucchini and cook for another 5-7 minutes until softened.
4. Return the chicken to the pot and add the chicken broth and dried thyme. Bring the soup to a boil, then reduce heat and simmer for 15-20 minutes, until the chicken is fully cooked and the zucchini is tender.
5. Remove the chicken breasts and shred them using two forks.
6. Use an immersion blender to blend the soup until smooth and creamy. If desired, add Greek yogurt for extra creaminess.
7. Return the shredded chicken to the pot and stir. Adjust seasoning with salt and pepper.
8. Serve hot, garnished with fresh dill.

This pureed chicken and zucchini soup is a delicious and nutritious meal that provides a healthy dose of lean protein from the chicken breast and plenty of vitamins from the zucchini. The Greek yogurt adds a creamy texture without adding too many calories, making this soup a healthy choice for those looking to keep their meals light yet satisfying. The soup is versatile and can be enjoyed on its own or paired with a side salad or crusty bread for a more substantial meal. This recipe is perfect for anyone looking to increase their protein intake in a flavorful, easy-to-make way.

High Protein Pureed Pumpkin and Chicken Soup

This comforting high-protein pureed pumpkin and chicken soup blends the savory flavors of chicken with the creamy sweetness of pumpkin, creating a wholesome, nutritious dish. Pumpkin is low in calories but rich in vitamins and antioxidants, while chicken provides lean protein. This soup is perfect for autumn or whenever you’re craving a warm, hearty meal. It’s ideal for those seeking a protein-packed, fiber-rich option that is both comforting and filling.

Ingredients

• 1 lb boneless, skinless chicken thighs or breasts
• 2 cups pure pumpkin puree (canned or fresh)
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 4 cups chicken broth
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• Salt and pepper to taste
• 2 tablespoons olive oil
• 1/4 cup coconut milk (optional, for creaminess)
• Fresh sage leaves, chopped, for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Add the chopped onion and garlic, and sauté for 5-7 minutes until softened.
2. Add the chicken thighs or breasts to the pot and cook until browned on both sides, about 5-7 minutes per side.
3. Remove the chicken from the pot and set aside. In the same pot, stir in the pumpkin puree, chicken broth, cinnamon, nutmeg, salt, and pepper. Bring to a simmer.
4. Return the chicken to the pot and simmer for 15-20 minutes, until the chicken is fully cooked and tender.
5. Remove the chicken and shred it using two forks.
6. Use an immersion blender to blend the soup until smooth and creamy. If desired, stir in coconut milk for added richness.
7. Return the shredded chicken to the soup and stir. Adjust seasoning as needed.
8. Serve hot, garnished with fresh sage.

This pureed pumpkin and chicken soup is a perfect balance of savory and sweet flavors, with the lean chicken providing a protein boost and the pumpkin contributing vitamins and a creamy texture. The warm spices of cinnamon and nutmeg create a comforting, seasonal flavor, while the coconut milk adds an optional richness for those who prefer a creamier soup. This dish is not only high in protein but also packed with fiber and nutrients, making it a well-rounded and satisfying meal. Ideal for fall or any time you’re craving a hearty, nutritious soup, this recipe is a great way to nourish your body while enjoying a delicious bowl.

High Protein Pureed Sweet Potato and Black Bean Soup

This high-protein pureed sweet potato and black bean soup is a nutritious and satisfying dish that offers a perfect balance of protein, fiber, and complex carbohydrates. The combination of sweet potatoes and black beans creates a creamy, hearty base, while the addition of spices like cumin and chili powder enhances the flavor. Whether you enjoy it for lunch, dinner, or as a post-workout meal, this soup provides a healthy and filling option that is both delicious and easy to make. It’s a perfect choice for anyone looking for a vegetarian, high-protein soup that doesn’t sacrifice taste or texture.

Ingredients

• 2 medium sweet potatoes, peeled and cubed
• 1 can (15 oz) black beans, drained and rinsed
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 4 cups vegetable broth
• 1 teaspoon ground cumin
• 1/2 teaspoon chili powder
• Salt and pepper to taste
• 2 tablespoons olive oil
• 1/2 cup Greek yogurt (optional, for creaminess)
• Fresh cilantro, chopped, for garnish

Instructions

1. In a large pot, heat olive oil over medium heat. Add the chopped onion and garlic, and sauté for 5-7 minutes until softened.
2. Add the cubed sweet potatoes, black beans, cumin, chili powder, salt, and pepper to the pot. Stir to combine.
3. Pour in the vegetable broth and bring the mixture to a boil. Reduce heat to low and simmer for 20-25 minutes, or until the sweet potatoes are tender.
4. Use an immersion blender to blend the soup until smooth and creamy. If the soup is too thick, add a little more broth or water to reach your desired consistency.
5. If desired, stir in Greek yogurt for extra creaminess.
6. Serve hot, garnished with fresh cilantro.

This sweet potato and black bean soup is a flavorful and protein-rich option that will keep you full and satisfied. Sweet potatoes provide vitamins and antioxidants, while black beans offer plant-based protein and fiber. The spices give the soup a warm, comforting flavor, and the Greek yogurt adds a creamy texture without too many calories. This soup is perfect for meal prepping, as it stores well and can be enjoyed over several days. Whether you’re looking for a filling vegetarian meal or a comforting soup that packs a nutritional punch, this recipe is sure to satisfy.

High Protein Pureed Cauliflower and Chickpea Soup

This pureed cauliflower and chickpea soup is a high-protein, low-calorie meal that’s as creamy as it is nutritious. Cauliflower adds a light, subtle flavor and a smooth texture when pureed, while chickpeas bring a substantial amount of plant-based protein and fiber. The combination of these ingredients creates a filling, yet refreshing soup that’s perfect for those looking for a healthy, protein-packed meal. The use of garlic and cumin enhances the flavor profile, making it a delightful addition to your weekly meal rotation.

Ingredients

• 1 medium cauliflower, chopped into florets
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 4 cups vegetable broth
• 1 teaspoon ground cumin
• Salt and pepper to taste
• 2 tablespoons olive oil
• 1/2 cup coconut milk (optional, for extra creaminess)
• Fresh parsley, chopped, for garnish

Instructions

1. In a large pot, heat olive oil over medium heat. Add the chopped onion and garlic, and sauté for 5-7 minutes until softened and fragrant.
2. Add the cauliflower florets, chickpeas, cumin, salt, and pepper to the pot. Stir to combine.
3. Pour in the vegetable broth and bring the soup to a boil. Once boiling, reduce the heat to low and simmer for 20-25 minutes, or until the cauliflower is tender.
4. Use an immersion blender to blend the soup until smooth and creamy. If the soup is too thick, add a little more broth or coconut milk to reach the desired consistency.
5. Adjust seasoning with salt and pepper, to taste.
6. Serve hot, garnished with fresh parsley.

This cauliflower and chickpea soup is a light yet filling meal that’s perfect for anyone looking to boost their protein intake while keeping things healthy and low-calorie. The chickpeas provide plant-based protein, while the cauliflower creates a creamy texture when blended. The spices and coconut milk add extra richness and depth to the flavor. This soup is not only great for those on a plant-based diet but also anyone wanting a nutritious and satisfying meal that’s quick and easy to make. It’s perfect for a cozy weeknight dinner or meal prep for the week ahead.

High Protein Pureed Beef and Tomato Soup

This high-protein pureed beef and tomato soup is a hearty and flavorful option that combines lean ground beef with the rich acidity of tomatoes. Packed with protein from the beef and fiber from the tomatoes, this soup is a filling meal that offers comfort and nutrition in every spoonful. The use of garlic, onions, and Italian herbs enhances the savory flavor, while the pureed texture gives it a smooth and creamy finish. Perfect for a satisfying lunch or dinner, this soup is both easy to make and delicious.

Ingredients

• 1 lb lean ground beef
• 2 cups canned diced tomatoes
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 4 cups beef broth
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• Salt and pepper to taste
• 2 tablespoons olive oil
• 1/4 cup heavy cream (optional, for creaminess)
• Fresh basil leaves, chopped, for garnish

Instructions

1. In a large pot, heat olive oil over medium heat. Add the chopped onion and garlic, and sauté for 5-7 minutes until softened.
2. Add the ground beef to the pot and cook, breaking it apart with a spoon, until browned and fully cooked. Drain any excess fat.
3. Stir in the canned diced tomatoes, beef broth, oregano, basil, salt, and pepper. Bring to a boil, then reduce the heat to low and simmer for 20 minutes.
4. Use an immersion blender to blend the soup until smooth and creamy. If the soup is too thick, add a little more beef broth to adjust the consistency.
5. If desired, stir in heavy cream for extra richness.
6. Serve hot, garnished with fresh basil.

This pureed beef and tomato soup is a protein-packed, savory option that is both comforting and filling. The lean ground beef offers a substantial protein boost, while the tomatoes provide vitamins and antioxidants. The smooth texture of the soup, combined with the richness of the heavy cream (if used), makes this a truly satisfying meal. It’s perfect for those who enjoy a hearty, meaty soup without all the extra calories. Whether for a family dinner or meal prepping for the week, this soup is sure to become a favorite.

High Protein Pureed Butternut Squash and Lentil Soup

This high-protein pureed butternut squash and lentil soup combines the natural sweetness of roasted butternut squash with the earthy flavor of lentils, creating a satisfying and nutritious meal. Packed with protein from the lentils and a rich source of vitamins from the squash, this soup is perfect for those seeking a hearty, vegan-friendly, high-protein meal. The addition of cumin, turmeric, and coriander enhances the depth of flavor, while the creamy texture makes it feel indulgent without being heavy. This soup is easy to make, full of wholesome ingredients, and ideal for any time of year.

Ingredients

• 1 medium butternut squash, peeled and cubed
• 1 cup dried red lentils, rinsed
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon ground coriander
• 4 cups vegetable broth
• Salt and pepper to taste
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Fresh cilantro, chopped, for garnish

Instructions

1. Preheat the oven to 400°F (200°C). Toss the cubed butternut squash with 1 tablespoon of olive oil, salt, and pepper, and spread it in a single layer on a baking sheet. Roast for 25-30 minutes, or until the squash is soft and lightly browned.
2. In a large pot, heat the remaining olive oil over medium heat. Add the chopped onion and garlic, and sauté for 5-7 minutes until softened.
3. Add the roasted butternut squash, red lentils, cumin, turmeric, coriander, and vegetable broth to the pot. Bring to a boil, then reduce the heat and simmer for 25-30 minutes, or until the lentils are tender.
4. Use an immersion blender to puree the soup until smooth and creamy. If the soup is too thick, add more broth to achieve the desired consistency.
5. Stir in lemon juice and adjust seasoning with salt and pepper.
6. Serve hot, garnished with fresh cilantro.

This pureed butternut squash and lentil soup is a nourishing, high-protein meal that combines the sweetness of squash with the hearty texture of lentils. It’s an excellent option for vegetarians and vegans looking to increase their protein intake while enjoying a flavorful, comforting soup. The spices add warmth and complexity, while the creamy consistency makes this soup feel indulgent without being heavy. Perfect for meal prepping, this soup can be stored in the refrigerator for several days and reheats beautifully. It’s a must-try for those seeking a healthy, filling, and delicious option.

High Protein Pureed Spinach and White Bean Soup

This spinach and white bean soup is packed with plant-based protein, fiber, and vitamins. The creamy texture from pureed beans and the nutrient-rich spinach makes for a delicious, satisfying soup that’s not only high in protein but also filled with antioxidants. Garlic, lemon, and a touch of nutmeg elevate the flavor, creating a light yet hearty soup perfect for a quick lunch or dinner. Ideal for anyone looking to boost their protein intake while enjoying a veggie-packed dish, this soup is both healthy and incredibly tasty.

Ingredients

• 1 can (15 oz) white beans (such as cannellini or navy beans), drained and rinsed
• 4 cups fresh spinach, roughly chopped
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 4 cups vegetable broth
• 1/2 teaspoon ground nutmeg
• 1 tablespoon lemon juice
• Salt and pepper to taste
• 2 tablespoons olive oil
• 1/4 cup unsweetened almond milk (optional, for extra creaminess)

Instructions

1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté for 5-7 minutes, until softened and fragrant.
2. Add the white beans, vegetable broth, spinach, nutmeg, salt, and pepper to the pot. Bring to a boil, then reduce the heat and simmer for 10-15 minutes, or until the spinach has wilted and the flavors have melded.
3. Use an immersion blender to puree the soup until smooth and creamy. For a richer consistency, add almond milk and blend again.
4. Stir in the lemon juice and adjust seasoning as needed.
5. Serve hot, garnished with a sprinkle of pepper or extra lemon zest, if desired.

This spinach and white bean soup is a simple, nutritious, and high-protein dish that’s full of flavor and easy to prepare. The white beans provide a great source of protein and fiber, while the spinach adds a boost of vitamins and antioxidants. The soup’s smooth texture, enhanced by almond milk (optional), makes it incredibly satisfying. This is a perfect option for anyone looking to eat healthier without sacrificing taste. Whether you’re meal prepping for the week or just looking for a quick, nutrient-dense meal, this soup is sure to become a staple in your kitchen.

High Protein Pureed Chicken and Vegetable Soup

This high-protein pureed chicken and vegetable soup combines lean chicken breast with a variety of nutritious vegetables, creating a filling, hearty meal. The soup is blended to a creamy consistency, making it a great choice for those who enjoy smooth, velvety soups without sacrificing protein content. Packed with fiber from the vegetables and protein from the chicken, this soup is perfect for those looking to fuel their day with a nutritious, satisfying meal. The mild flavors of garlic, thyme, and rosemary give it a comforting, savory taste that is ideal for lunch or dinner.

Ingredients

• 1 lb boneless, skinless chicken breast
• 2 medium carrots, peeled and chopped
• 2 celery stalks, chopped
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 4 cups chicken broth
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• Salt and pepper to taste
• 2 tablespoons olive oil
• 1/2 cup plain Greek yogurt (optional, for creaminess)

Instructions

1. In a large pot, heat olive oil over medium heat. Add the chopped onion, garlic, carrots, and celery, and sauté for 5-7 minutes until softened.
2. Add the chicken breast, chicken broth, thyme, rosemary, salt, and pepper. Bring the soup to a boil, then reduce the heat and simmer for 20-25 minutes, or until the chicken is cooked through.
3. Remove the chicken breast from the soup and shred it using two forks. Return the shredded chicken to the pot.
4. Use an immersion blender to puree the soup until smooth and creamy. If the soup is too thick, add additional broth to reach your desired consistency.
5. Stir in Greek yogurt for added creaminess, if desired.
6. Serve hot, garnished with extra herbs if desired.

This pureed chicken and vegetable soup is a protein-packed, hearty meal that offers a wonderful balance of lean protein and fiber-rich vegetables. The chicken provides a substantial protein boost, while the carrots, celery, and onion give the soup depth and nutrition. The creamy texture, enhanced by Greek yogurt, makes this soup feel indulgent yet healthy. It’s a perfect choice for those looking for a satisfying meal that is quick to make and can be easily customized to your taste preferences. Whether you need a filling lunch or a light dinner, this soup is a great addition to your meal rotation.

Note: More recipes are coming soon!