Looking for a hearty, high-protein soup to warm you up during the colder months? This protein-packed winter soup is the perfect solution. It’s loaded with lean protein, fiber-rich vegetables, and wholesome grains — all made in just one pot.
Whether you're meal prepping, recovering after a workout, or simply craving something nourishing, this recipe delivers both flavor and function.
Gluten-Free | Dairy-Free | High Protein | One-Pot | Meal Prep Friendly
Why You’ll Love This Soup
Packed with protein to keep you full and energized.
Made in one pot for easy cooking and minimal cleanup.
Easily customizable for vegetarian or plant-based diets.
Freezes well, making it perfect for batch cooking and meal prep.
Ingredients (Serves 4–6)
Protein & Grains
- 1 cup cooked shredded chicken breast (or 1 cup firm tofu, cubed)
- 1 can (15 oz) chickpeas or white beans, drained and rinsed
- ½ cup quinoa (uncooked) or dry lentils
Vegetables
- 1 medium onion, diced
- 2 medium carrots, diced
- 2 stalks celery, sliced
- 2 cups kale or spinach, chopped
- 1 medium zucchini (optional), diced
- 3 cloves garlic, minced
Flavor Base
- 1 tablespoon olive oil
- 6 cups low-sodium vegetable or chicken broth
- 1 teaspoon dried thyme
- 1 teaspoon oregano
- ½ teaspoon paprika
- Salt and black pepper, to taste
- Juice of ½ a lemon
How to Make Protein-Packed Winter Soup
Step 1: Sauté the Aromatics
Heat olive oil in a large soup pot over medium heat. Add the onion, garlic, carrots, and celery. Cook for 5–6 minutes, stirring occasionally, until softened and fragrant.
Step 2: Add Protein & Grains
Stir in quinoa (or lentils), chickpeas (or beans), and chicken (or tofu). Let cook for 2–3 minutes so the flavors start to combine.
Step 3: Add Broth & Simmer
Pour in the broth and stir in thyme, oregano, paprika, salt, and pepper. Bring to a boil, then reduce the heat and simmer for 20–25 minutes, or until the grains are tender.
Step 4: Stir in Greens
Add kale or spinach. Cook for another 3–5 minutes until wilted.
Step 5: Brighten & Serve
Turn off the heat and stir in the lemon juice. Taste and adjust seasoning. Serve hot.
Tips & Variations
- Use tofu or tempeh with veggie broth for a plant-based version.
- Swap quinoa for lentils or brown rice.
- Add red pepper flakes or cayenne for heat.
- Stir in extra vegetables like bell peppers or sweet potato.
- Keeps in the fridge for 4–5 days or freeze up to 3 months.
This protein-packed winter soup is a nourishing, satisfying, and simple recipe that fits easily into your healthy routine. Whether you’re cooking for the week or just want a warm, hearty meal, this one-pot dish is sure to become a cold-weather favorite.
Looking for more simple, healthy recipes?
Visit AB Health and Fitness for meal inspiration, wellness tips, and more recipes designed to support your healthy lifestyle.
