10 High-Protein Ground Turkey Soup Ideas
Ground turkey is a lean and versatile protein that works wonderfully in a variety of soups. It is a great alternative to ground beef, offering a lighter yet still satisfying option for a high-protein meal. This article provides ten delicious and easy-to-make high-protein ground turkey soup ideas.
From a zesty taco soup to a comforting turkey and wild rice soup, these recipes are designed to be both nutritious and flavorful. Each serving is packed with protein to help you feel full and energized.
1. Ground Turkey Vegetable Soup
This is a simple and classic soup that is loaded with vegetables and lean protein. It is a perfect one-pot meal for a busy weeknight.
| Prep Time | Cook Time | Servings | Protein per Serving |
|---|---|---|---|
| 15 mins | 30 mins | 4 | ~30g |
Ingredients
- 1 lb ground turkey
- 1 onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 4 cups chicken or vegetable broth
- 1 (14.5 oz) can diced tomatoes
- 1 tsp Italian seasoning
Instructions
- In a large pot, cook the ground turkey with the onion until the turkey is browned. Drain off any excess fat.
- Add the carrots, celery, broth, diced tomatoes, and Italian seasoning. Bring to a boil.
- Reduce heat, cover, and simmer for 20-25 minutes, or until the vegetables are tender.
2. Turkey Taco Soup
This soup has all the delicious flavors of a taco in a warm and comforting bowl. It is quick to make and can be customized with your favorite toppings.
| Prep Time | Cook Time | Servings | Protein per Serving |
|---|---|---|---|
| 10 mins | 20 mins | 4 | ~35g |
Ingredients
- 1 lb ground turkey
- 1 packet taco seasoning
- 1 onion, chopped
- 1 (15 oz) can black beans, rinsed and drained
- 1 (15 oz) can corn, drained
- 1 (10 oz) can diced tomatoes with green chilies
- 4 cups chicken broth
Instructions
- In a large pot, cook the ground turkey with the onion until browned. Drain off any excess fat.
- Stir in the taco seasoning. Add the black beans, corn, diced tomatoes with green chilies, and chicken broth. Bring to a simmer.
- Cook for 15 minutes. Serve with toppings like shredded cheese, Greek yogurt, and avocado.
3. Turkey and White Bean Soup
This hearty and flavorful soup is packed with protein from both the turkey and the white beans.
| Prep Time | Cook Time | Servings | Protein per Serving |
|---|---|---|---|
| 15 mins | 30 mins | 4 | ~35g |
Ingredients
- 1 lb ground turkey
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 (15 oz) cans cannellini beans, rinsed and drained
- 4 cups chicken broth
- 1 cup spinach
- 1 tsp dried thyme
Instructions
- In a large pot, cook the ground turkey with the onion and garlic until the turkey is browned. Drain off any excess fat.
- Add the cannellini beans, chicken broth, and thyme. Bring to a simmer.
- Stir in the spinach and cook until wilted. Season with salt and pepper to taste.
4. Turkey Kale Soup
This is a nutrient-dense soup that is perfect for a healthy and satisfying meal. The kale adds a boost of vitamins and minerals.
| Prep Time | Cook Time | Servings | Protein per Serving |
|---|---|---|---|
| 15 mins | 30 mins | 4 | ~30g |
Ingredients
- 1 lb ground turkey
- 1 bunch of kale, stems removed and leaves chopped
- 1 onion, chopped
- 2 carrots, chopped
- 4 cups chicken broth
Instructions
- In a large pot, cook the ground turkey with the onion until browned. Drain off any excess fat.
- Add the carrots and chicken broth. Bring to a boil, then simmer for 15 minutes.
- Stir in the kale and cook until it is tender. Season with salt and pepper.
5. Turkey and Wild Rice Soup
This creamy and comforting soup is a classic for a reason. The wild rice adds a wonderful texture and nutty flavor.
| Prep Time | Cook Time | Servings | Protein per Serving |
|---|---|---|---|
| 15 mins | 45 mins | 4 | ~30g |
Ingredients
- 1 lb ground turkey
- 1 cup cooked wild rice
- 1 onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 6 cups chicken broth
- ½ cup heavy cream or coconut milk
Instructions
- In a large pot, cook the ground turkey with the onion, carrots, and celery until the turkey is browned and the vegetables are softened. Drain off any excess fat.
- Add the chicken broth and bring to a simmer. Cook for 20 minutes.
- Stir in the cooked wild rice and heavy cream. Heat through but do not boil.
6. Greek Turkey Soup
This soup is inspired by the flavors of Greece, with lemon, dill, and orzo pasta.
| Prep Time | Cook Time | Servings | Protein per Serving |
|---|---|---|---|
| 15 mins | 30 mins | 4 | ~30g |
Ingredients
- 1 lb ground turkey
- 1 onion, chopped
- ½ cup orzo pasta
- 6 cups chicken broth
- Juice of 1 lemon
- 2 tbsp fresh dill, chopped
Instructions
- In a large pot, cook the ground turkey with the onion until browned. Drain off any excess fat.
- Add the chicken broth and bring to a boil.
- Stir in the orzo and cook for 8-10 minutes, or until the pasta is tender.
- Remove from heat and stir in the lemon juice and dill.
7. Turkey Minestrone Soup
This is a lighter version of the classic Italian soup, using ground turkey instead of beef.
| Prep Time | Cook Time | Servings | Protein per Serving |
|---|---|---|---|
| 20 mins | 30 mins | 4 | ~30g |
Ingredients
- 1 lb ground turkey
- 1 onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 1 (15 oz) can kidney beans, rinsed and drained
- 1 cup small pasta
- 4 cups chicken broth
- 1 (28 oz) can crushed tomatoes
Instructions
- In a large pot, cook the ground turkey with the onion, carrots, and celery until the turkey is browned. Drain off any excess fat.
- Stir in the chicken broth and crushed tomatoes. Bring to a boil.
- Add the pasta and kidney beans. Simmer for 10-12 minutes, or until the pasta is cooked.
8. Turkey Chili
A lighter take on the classic chili, this version is just as flavorful and satisfying.
| Prep Time | Cook Time | Servings | Protein per Serving |
|---|---|---|---|
| 15 mins | 1 hr | 4 | ~35g |
Ingredients
- 1 lb ground turkey
- 1 onion, chopped
- 1 (15 oz) can kidney beans, rinsed and drained
- 1 (15 oz) can black beans, rinsed and drained
- 1 (28 oz) can crushed tomatoes
- 2 tbsp chili powder
Instructions
- In a large pot, cook the ground turkey with the onion until browned. Drain off any excess fat.
- Stir in all the remaining ingredients. Bring to a boil.
- Reduce heat, cover, and simmer for at least 45 minutes.
9. Turkey and Chickpea Soup
This soup is simple, healthy, and packed with protein from both the turkey and the chickpeas.
| Prep Time | Cook Time | Servings | Protein per Serving |
|---|---|---|---|
| 10 mins | 25 mins | 4 | ~35g |
Ingredients
- 1 lb ground turkey
- 1 onion, chopped
- 1 (15 oz) can chickpeas, rinsed and drained
- 4 cups chicken broth
- 1 tsp cumin
Instructions
- In a large pot, cook the ground turkey with the onion until browned. Drain off any excess fat.
- Add the chickpeas, chicken broth, and cumin. Bring to a simmer and cook for 15 minutes.
10. Italian Wedding Soup with Turkey Meatballs
This classic soup is made lighter with the use of turkey meatballs.
| Prep Time | Cook Time | Servings | Protein per Serving |
|---|---|---|---|
| 20 mins | 30 mins | 4 | ~30g |
Ingredients
- For the meatballs:
- 1 lb ground turkey
- ¼ cup breadcrumbs
- 1 egg
- For the soup:
- 6 cups chicken broth
- ½ cup small pasta (like acini di pepe)
- 1 cup spinach
Instructions
- In a bowl, combine the ground turkey, breadcrumbs, and egg. Form into small meatballs.
- In a large pot, bring the chicken broth to a boil. Carefully drop the meatballs into the simmering broth.
- Add the pasta and cook for 8-10 minutes.
- Stir in the spinach and cook until wilted.
