14 High-Protein Soups (25g+ a Bowl), Most Protein First
Fourteen soups, stews and chilis with at least 25g of protein a serving, ranked most protein first, with estimated cost per serving and cook time.
Soup gets treated as the light option, which is backwards — a bowl built on beef, chicken, beans or lentils clears 30g of protein for about $2.50. The trick is that the protein has to be in the pot, not next to it: these fourteen all carry at least 25g a serving on their own, no side of chicken required.
Anychef catalog data: 48 of the 116 soups, stews and chilis in our library hit 25g+ of protein a serving, 28 of them clear 30g, and the median across them is 31g at $2.30 a serving and 45 minutes. Most protein first. For the meatless end of the same pot, see our vegetarian soups ranked by protein. Costs are per-serving estimates, not measured prices.
The list
1. Lamb Stew
50g protein540 cal$4.40/serving80 min
Fall-apart lamb chunks in a rich wine gravy with root vegetables, the definition of rustic bistro comfort.
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2. Texas Beef Chili
42g protein460 cal$3.40/serving90 min
Big chunks of beef in a deep red chile gravy with no beans in sight, chili the way Texans swear by it.
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3. Ground Turkey Meatball Soup with Vegetables
41g protein380 cal$2.90/serving42 min
Homemade turkey meatballs simmered in a savory broth with carrots, celery, and spinach, a comforting soup packed with lean protein.
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4. Green Chile Pork Stew
40g protein520 cal$2.90/serving75 min
Fork-tender pork and potatoes simmered low and slow in a tangy, gently spicy green chile broth.
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5. Buffalo Chicken Chili
39g protein440 cal$2.50/serving40 min
White chicken chili crashed into wing night, creamy, tangy, and just spicy enough to keep you coming back.
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6. Cincinnati Chili
38g protein640 cal$2.50/serving50 min
Silky, cinnamon-spiced meat sauce ladled over spaghetti and buried in cheddar, Ohio's famous five-way done right.
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7. Beef Stew with Root Vegetables
38g protein480 cal$3.80/serving90 min
Fork-tender beef chunks in a rich, wine-dark broth with carrots, potatoes, and onions, the ultimate cold-weather Sunday supper.
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8. Beer Braised Beef Stew
37g protein510 cal$3.50/serving90 min
Beef braised low and slow in dark beer with carrots and potatoes, deep pub flavor from one heavy pot.
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9. Chicken and Sausage Gumbo
36g protein560 cal$2.90/serving75 min
A deep brown roux, smoky sausage, and tender chicken over rice, Louisiana's most beloved pot of comfort.
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10. Turkey Chili Lite
35g protein310 cal$2.80/serving40 min
Lean ground turkey simmered with tomatoes and beans, a lighter take on the classic chili without any guilt.
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11. Chicken & Wild Rice Soup
34g protein380 cal$2.40/serving35 min
Hearty and nourishing with tender chicken in a wild rice base enriched with cream and fragrant vegetables.
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12. Chicken Corn Chowder
33g protein510 cal$2.30/serving45 min
Sweet corn, tender chicken, and potatoes in a creamy bacon-flecked broth, chowder night without the coastline.
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13. Brunswick Stew
32g protein410 cal$2.10/serving55 min
Smoky pulled chicken, corn, and beans in a tangy tomato broth, the Southern barbecue-joint favorite made easy at home.
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14. Chicken Pot Pie Soup
30g protein440 cal$2.10/serving45 min
That golden, creamy pot pie filling ladled straight into a bowl, with buttery crackers standing in for the crust.
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Every recipe above comes from the Anychef library of 1,700+ recipes, each with cost per serving and full macros — browse every 30g+ recipe and the meal prep collection. Or skip the browsing entirely: scan your fridge with the Anychef app and get recipes built from what you already have, macros and grocery list included.
