What is a good protein to have with soup?

January 5, 2026 •

4 min read

Did you know that adding protein is key to making your soup a more complete meal, contributing significantly to satiety and energy levels? Figuring out what is a good protein to have with soup can transform a simple broth into a satisfying and nutritionally dense centerpiece.

Quick Summary

Transform any soup into a filling and complete meal by adding the right protein. Explore various options, from tender meats and seafood to plant-based lentils, beans, and tofu, to boost flavor, texture, and fullness.

Key Points

Cooked Chicken/Turkey: A quick and low-fat way to add substantial protein to most types of soup.
Legumes: Beans and lentils are budget-friendly, fiber-rich plant proteins that also thicken the soup naturally.
Dairy: Swirling in Greek yogurt or blended cottage cheese adds both creaminess and a significant protein boost.
Tofu/Tempeh: These plant-based options absorb the broth's flavors and provide a great texture, especially in Asian-style soups.
Seeds/Nuts: Toasted pumpkin seeds or slivered almonds offer a final crunchy texture and extra protein when sprinkled on top.
Ground Meats: Cooked lean ground beef, turkey, or sausage provides a rich, savory flavor and hearty texture for stews and chilis.

Why Adding Protein to Soup Matters

Adding protein to soup goes beyond simply boosting its nutritional value; it fundamentally changes the meal experience. Protein is a vital macronutrient that helps build and repair tissues, supports muscle growth, and increases metabolism. Crucially, protein helps you feel fuller for longer, which prevents overeating and makes a bowl of soup a truly satisfying meal. A high-protein soup can serve as an easy weeknight dinner, a comforting lunch, or a meal prep option for busy weeks.

Versatile Animal-Based Proteins for Your Soup

For those who prefer animal protein, there is a wide range of options that can be easily added to soup to enhance both flavor and texture.

Chicken and Turkey

Shredded or Diced Cooked Chicken/Turkey: A classic for a reason, pre-cooked poultry can be added in the final minutes of cooking to warm through. It's a quick, low-fat source of protein that works well with most broth-based soups.
Meatballs: Small chicken or turkey meatballs, cooked separately and added to the soup, are a great way to incorporate protein, especially in a tomato or vegetable broth.
Poached Chicken Breasts: Poaching chicken directly in the soup broth infuses the meat with flavor while also enriching the stock.

Ground Meats and Sausage

Lean Ground Beef or Turkey: Cook and crumble lean ground meat before adding it to a hearty chili or minestrone soup. This adds robust flavor and a satisfying texture.
Sausage: Pre-cooked or uncooked sausage, such as pork or chicken sausage, can be browned and added to soup for a rich, savory boost.

Seafood and Fish

Shrimp: Quick-cooking shrimp can be added toward the end of the cooking process to avoid overcooking. It pairs beautifully with creamy chowders and spicy broths.
Flaked Fish: Salmon, haddock, or cod can be flaked and stirred into soups, especially those with a creamy base, for a tender protein addition.

Dairy and Eggs

Greek Yogurt or Cottage Cheese: Swirling a dollop of non-fat Greek yogurt or blended cottage cheese into a finished bowl of soup adds creaminess and a significant protein punch.
Eggs: Poaching an egg directly in a simmering broth or swirling in a beaten egg (like in hot and sour soup) adds a delicate richness and protein.

Hearty Plant-Based Proteins for Your Soup

For vegetarian and vegan options, or simply for more variety, many plant-based proteins can make your soup a complete meal.

Beans and Lentils

Chickpeas, Kidney Beans, or Black Beans: Canned beans are one of the fastest and easiest ways to add plant-based protein to a soup. Just rinse and drain before adding.
Lentils: Red or green lentils cook directly in the soup, adding a natural thickening agent and an excellent source of fiber and protein.

Tofu and Tempeh

Tofu Cubes: Firm or extra-firm tofu holds its shape well and soaks up the flavors of the broth. For a crispier texture, pan-fry the cubes before adding.
Tempeh: Similar to tofu, tempeh is a great option for adding a chewy texture and nutty flavor.

Nuts and Seeds

Roasted Chickpeas or Nuts: Sprinkle roasted chickpeas, almonds, or pumpkin seeds on top of your soup just before serving for a delightful crunch and protein boost.
Nutritional Yeast: This vegan favorite adds a cheesy, savory flavor and a boost of protein and B vitamins when stirred in at the end.

Grains

Quinoa or Brown Rice: Adding a scoop of cooked quinoa or brown rice makes for a more substantial and filling soup, contributing both protein and fiber.

Protein Power: A Comparison Table


Protein Source	Ease of Addition	Flavor Impact	Texture	Best For...
Shredded Chicken	Very Easy (pre-cooked)	Mild, Versatile	Tender, Shredded	Most broth-based soups and chowders.
Beans (Canned)	Very Easy (rinsed)	Mild, Earthy	Soft, Hearty	Minestrone, chili, vegetable soups.
Lentils (Dry)	Easy (cook in soup)	Earthy, Nutty	Thickening, Creamy	Soups requiring a naturally thick base.
Ground Meat	Moderate (brown first)	Rich, Savory	Crumble	Chili, minestrone, tomato-based soups.
Tofu (Firm)	Easy (add cubes)	Absorbs Broth Flavor	Chewy	Miso, Asian-inspired broths.
Greek Yogurt	Very Easy (swirl in)	Tangy, Creamy	Smooth	Creamy or tomato-based soups.
Roasted Seeds/Nuts	Very Easy (top)	Nutty, Crunchy	Crunchy	Added texture for any soup.

Tips for Preparing and Adding Protein

Use Leftovers: Leftover roasted chicken, grilled fish, or cooked rice can be quickly repurposed as a protein boost for your soup.
Build a Hearty Base: Start with a flavorful bone or vegetable broth to maximize the taste profile of your added protein.
Timing is Key: Add pre-cooked or quick-cooking proteins like chicken, beans, or shrimp toward the end of the cooking process to prevent them from becoming tough or mushy.
Don't Forget Toppings: A great way to add protein is with toppings. Consider crumbled bacon, cheese, or even a sprinkle of nutritional yeast.

Conclusion

By strategically adding the right protein, any bowl of soup can be elevated from a simple comfort food to a nutritionally complete and satisfying meal. Whether you prefer lean chicken, hearty lentils, or creamy Greek yogurt, the options are endless and can be tailored to suit any dietary preference or flavor profile. Experiment with different combinations to discover your perfect protein pairing and make your next soup truly sensational.

Frequently Asked Questions

For a quick protein boost, add pre-cooked shredded chicken, canned beans (like chickpeas or kidney beans), or quickly pan-fry some shrimp or cubed tofu. Roasted chickpeas also make a fast, crunchy topping.

For creamy soups, good protein options include stirring in Greek yogurt, blended cottage cheese, or shredded chicken. Seafood like flaked salmon or shrimp also pairs well.

Great vegan protein options for soup include rinsed and drained lentils, chickpeas, or beans. Tofu or tempeh cubes also work well, especially when pan-fried first. Nutritional yeast adds a cheesy flavor and protein.

Yes, leftover meat is one of the easiest protein additions. Simply shred or dice your leftover cooked chicken, turkey, beef, or ham and stir it into the soup toward the end to heat it through.

For a satisfying and complete meal, experts recommend aiming for at least 20 grams of protein in your soup. You can achieve this by combining multiple protein sources, such as beans and quinoa, or adding a substantial portion of meat or poultry.

Eggs are an excellent source of complete protein for soup. You can poach an egg directly in the hot broth or whisk a beaten egg into the simmering soup to create ribbons of protein, as is common in egg drop soup.

High-protein grains like quinoa, brown rice, or farro can significantly boost a soup's protein and fiber content. Cook them separately and add them at the end, or simmer them directly in the broth.