High protein high fiber soups are a simple way to load a single bowl with both filling protein and gut-friendly fiber, no extra steps required. This collection gathers 11 soups and chilis with ingredients like beans, lentils, ham hock, and shredded chicken, each one keeping you fuller for longer.
If you like these soups, try these high protein low carb soups next if you're watching your carbs too.
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I love these soups for dinner! When I want something I can prep once and eat all week, these soups do double duty. It's basically a bowl of protein and fiber doing the work of two food groups without me thinking about it.
Down below you'll find 11 high protein, high fiber soups, organized so you can pick based on what you're craving, from a smoky ham hock potato soup to a spiced Indian mung bean soup. I hope you find a new favorite in here to add to your regular rotation!
Top Tips
- Boost the fiber further with add-ins. Stir a handful of extra beans, lentils, or chopped greens into any of these soups near the end of cooking to push the fiber count higher without changing the flavor much.
- Batch cook and freeze in portions. Most of these soups freeze well for up to 3 months, so make a full batch and portion it into individual containers for grab-and-go lunches.
- Swap the protein if needed. Ground turkey, shredded chicken, and beans are mostly interchangeable across these recipes, so swap based on what you have on hand or your dietary needs.
Potato Soup with Ham Hock & Petit Pois
This Potato Soup with Ham Hock & Petit Pois leans on smoky ham hock, hearty potatoes, and a mix of garden vegetables for a soup that eats like a full meal. Fresh peas and courgette keep it from feeling heavy despite the meat.
Ham hock can be swapped for smoked gammon if that's easier to find.
[Protein: 26g | Fiber: 6g]
Caldo de Pollo (Mexican Chicken Soup)
I love how Caldo de Pollo turns basic pantry vegetables into something that tastes like it simmered all day. Bone-in chicken gives the broth real depth, and the corn, zucchini, and cabbage keep every spoonful a little different.
Finish it with a squeeze of lime and fresh cilantro right before serving.
[Protein: 38g | Fiber: 7g]
Healthy Sweet Potato & Turkey Chili
If you want chili without the heaviness of ground beef, Healthy Sweet Potato & Turkey Chili is worth a try. Ground turkey and pinto beans keep it filling while sweet potato adds natural sweetness against the chili powder.
Swap the tortilla chips for sweet potato chips on top if you want to lean further into the sweet potato flavor.
[Protein: 37g | Fiber: 7g]
Healthy Crockpot White Chicken Chili
This dump-and-go Healthy Crockpot White Chicken Chili is about as low-effort as chili gets. White beans, corn, and jalapeno keep the flavor bright, and a bit of cream cheese gives the broth its creamy texture.
Top with avocado, shredded cheese, or crushed tortilla chips for extra crunch.
[Protein: 35.8g | Fiber: 5.8g]
Chicken White Bean Soup
White beans, shredded chicken, and kale make up the base of this Chicken White Bean Soup, and the beans add a creamy texture without any dairy. It comes together in under an hour and reheats well the next day.
Use rotisserie chicken to cut the active cooking time down even more.
[Protein: 32g | Fiber: 7g]
Chicken Minestrone Soup
I could eat Chicken Minestrone Soup on repeat all winter. Tender chicken thighs, a mix of vegetables, and pasta simmer together in a rich tomato broth that tastes like it's been on the stove for hours.
A parmesan rind dropped into the pot while it simmers adds even more savory depth.
[Protein: 28g | Fiber: 9g]
Slow Cooker Minestrone (Beef)
Prefer beef over chicken? Slow Cooker Minestrone swaps in seasoned ground beef alongside potatoes, green beans, and pasta for a heartier take on the classic. It's built to sit in the slow cooker while you go about your day.
Add the pasta near the end of cooking so it doesn't turn mushy.
[Protein: 22g | Fiber: 8g]
Healthy Zuppa Toscana
This dairy-free Healthy Zuppa Toscana keeps the sausage, potatoes, and kale of the Olive Garden original but skips the heavy cream. Bacon and Italian turkey sausage still give it that smoky, savory flavor the copycat is known for.
Made in the Instant Pot, this one comes together in about 20 minutes.
[Protein: 20g | Fiber: 5g]
Easy Bean Soup (Black-Eyed Pea)
Black-eyed peas and frozen corn are really all this Easy Bean Soup needs to turn into a satisfying meal. It's a good one to keep in mind on nights when the fridge is looking bare but the pantry isn't.
A splash of hot sauce and a squeeze of lime at the end wake up the flavor.
[Protein: 18g | Fiber: 16g]
Lemony Brown Lentil Soup
Lemony Brown Lentil Soup is one I keep coming back to for its bright, Middle Eastern-inspired flavor. Brown lentils and potatoes make it hearty, while a good hit of lemon at the end keeps it from tasting flat.
Brown lentils hold their shape better than red here, so the soup stays chunky instead of turning to mush.
[Protein: 18g | Fiber: 21g]
Indian Mung Bean Soup
Need a plant-based option in the mix? Indian Mung Bean Soup is made with just mung beans, ghee, ginger, and a handful of warming spices, no onion or garlic required. Lime juice and cilantro stirred in at the end brighten up the whole pot.
Mung beans need a long soak before cooking, so plan ahead if you want to make this one.
[Protein: 16.7g | Fiber: 11.5g]
Protein keeps you full in the short term, but fiber is what slows digestion and helps that fullness last longer. Pairing the two, like in a bean or lentil-based soup, tends to keep you satisfied longer than protein alone. Beans, lentils, and vegetables are some of the easiest ways to add fiber to a soup without changing much else about the recipe.
Most of the soups on this list freeze well, especially the bean, lentil, and chili-based ones. Potato-based soups can turn a little grainy after freezing, so those are better suited to the fridge for a few days instead. When freezing, leave the soup slightly undercooked so it doesn't turn mushy once reheated.
Quite a few. Mexican caldo relies on shredded chicken and vegetables, Indian dals and mung bean soups build entire meals around lentils and legumes, and Italian minestrone pairs beans with pasta for a filling bowl. This list pulls from several of these traditions, since bean and lentil-based soups have been a practical way to stretch protein for centuries across many cultures.
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