20+ High Protein and Gluten-Free Soup Recipes

This article provides a comprehensive guide to over 20 high-protein, gluten-free soup recipes. We’ll explore a diverse range of options, from classic chicken and beef soups to innovative plant-based creations featuring lentils, beans, and tofu. Each recipe is designed to be easy to follow, with clear instructions and tips for achieving the best results. We’ll also delve into the nutritional benefits of these soups and provide guidance on how to thicken them without using gluten, ensuring a rich and creamy texture every time.

Whether you’re an experienced home cook or just starting your culinary journey, this collection of recipes will inspire you to create wholesome and delicious soups that the whole family can enjoy. Get ready to discover your new favorite comfort food!

_

Chicken and Turkey Soups

1. Creamy Marry Me Chicken Soup

This soup is a creamy and decadent version of the viral “Marry Me Chicken” dish. It’s packed with flavor and comes together in just 30 minutes, making it a perfect weeknight meal.

Source: Mary’s Whole Life

Ingredients:

• 1 tbsp olive oil
• 1 small yellow onion, chopped
• 2 cloves garlic, minced
• 1/4 cup sun-dried tomatoes in oil, drained and chopped
• 1 tbsp tomato paste
• 4 cups chicken broth
• 1 tsp Italian seasoning
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/4 tsp crushed red pepper flakes (optional)
• 1 cup gluten-free shell pasta
• 2 cups shredded cooked chicken
• 1/2 cup half-and-half (or full-fat coconut milk for dairy-free)
• 4 oz Boursin cheese (or dairy-free cream cheese)
• 1/4 cup grated Parmesan cheese (or nutritional yeast for dairy-free)
• 2 cups fresh baby spinach

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion and garlic and cook until softened, about 3-4 minutes.
2. Stir in the sun-dried tomatoes and tomato paste and cook for another minute.
3. Pour in the chicken broth and add the Italian seasoning, salt, pepper, and red pepper flakes. Bring to a boil.
4. Add the gluten-free pasta and cook according to package directions until al dente.
5. Reduce the heat to low and stir in the shredded chicken, half-and-half, Boursin cheese, and Parmesan cheese. Cook until the cheese is melted and the soup is creamy.
6. Stir in the spinach and cook until wilted.
7. Serve hot, garnished with extra Parmesan and fresh parsley if desired.

2. Leftover Turkey and Rice Soup

This soup is a fantastic way to use up leftover Thanksgiving turkey. It’s a hearty and comforting soup that’s perfect for a cold day.

Source: Hot Pan Kitchen

Ingredients:

• 1 tbsp olive oil
• 1 large onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 8 cups turkey or chicken broth
• 2 cups cooked, shredded turkey
• 1 cup long-grain white rice
• 1 tsp dried thyme
• Salt and pepper to taste
• Fresh parsley, chopped, for garnish

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion, carrots, and celery and cook until softened, about 5-7 minutes.
2. Pour in the broth and bring to a boil.
3. Stir in the rice and thyme, then reduce the heat and simmer for 15-20 minutes, or until the rice is tender.
4. Stir in the shredded turkey and cook until heated through.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with fresh parsley.

Beef and Seafood Soups

3. Easy Stovetop Hamburger Soup

This hamburger soup is a hearty and satisfying meal that’s surprisingly easy to make. It’s a great way to use ground beef in a new and exciting way.

Source: Chelsea Joy Eats

Ingredients:

• 1 lb lean ground beef
• 1 large onion, chopped
• 2 cloves garlic, minced
• 1 red bell pepper, chopped
• 1 (28-ounce) can diced tomatoes, undrained
• 4 cups beef broth
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. In a large pot or Dutch oven, cook the ground beef over medium-high heat until browned. Drain off any excess fat.
2. Add the onion, garlic, and bell pepper to the pot and cook until softened.
3. Stir in the diced tomatoes, beef broth, and oregano. Bring to a simmer.
4. Reduce the heat and let the soup simmer for at least 20 minutes to allow the flavors to meld.
5. Season with salt and pepper to taste.
6. Serve hot.

4. Healthy Seafood Chowder

This seafood chowder is a lighter, healthier take on the classic. It’s creamy, flavorful, and packed with a variety of delicious seafood.

Source: Kim’s Cravings

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 celery stalks, chopped
• 2 carrots, chopped
• 4 cups vegetable or chicken broth
• 1 lb potatoes, peeled and diced
• 1 lb mixed seafood (such as shrimp, scallops, and cod), cut into bite-sized pieces
• 1 cup full-fat coconut milk
• Salt and pepper to taste
• Fresh parsley, chopped, for garnish

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion, celery, and carrots and cook until softened.
2. Add the broth and potatoes. Bring to a boil, then reduce the heat and simmer until the potatoes are tender, about 15 minutes.
3. Add the seafood and cook for 3-5 minutes, or until the shrimp is pink and the fish is cooked through.
4. Stir in the coconut milk and heat through, but do not boil.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with fresh parsley.

Plant-Based Soups

5. Curried Lentil Soup (Vegan High-Protein)

This vibrant and flavorful soup is a perfect example of how delicious and satisfying plant-based eating can be. It’s a quick and easy one-pan meal that’s ready in 30 minutes.

Source: Nourishing Amy

Ingredients:

• 1 tbsp olive oil
• 1 leek, thinly sliced
• 3 cloves garlic, crushed
• 1-inch piece of ginger, grated
• 1 red pepper, diced
• 1/2 tsp hot smoked paprika
• 1/2 tsp ground cumin
• 1/2 tsp ground turmeric
• 240g cherry tomatoes, halved
• 1 (250g) pouch pre-cooked puy lentils
• 2 tbsp tahini
• 2 tbsp tomato puree
• 1 (400ml) can coconut milk
• 60g spinach
• 1 lime, juiced
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pan over medium heat. Add the leek, garlic, ginger, and red pepper and cook until softened.
2. Add the spices and cook for another minute until fragrant.
3. Add the cherry tomatoes and cook with a lid on for 5 minutes, until they burst.
4. Stir in the lentils, tahini, tomato puree, and coconut milk. Bring to a gentle bubble and cook for 10 minutes.
5. Stir in the spinach and lime juice and cook until the spinach has wilted.
6. Serve hot, garnished with pumpkin seeds and fresh cilantro.

6. Lemony Chickpea Soup

This soup is a bright and refreshing take on classic chicken noodle soup, but with a vegan twist. The creamy chickpea puree and fresh lemon make it both comforting and invigorating.

Source: Rainbow Plant Life

Ingredients:

• 1/3 cup long-grain white rice
• 1/4 cup extra virgin olive oil
• 4 medium carrots, finely chopped
• 1 large yellow onion, finely chopped
• 2 (15-ounce) cans chickpeas, divided
• 3/4 cup fresh dill, chopped and divided
• 5 cloves garlic, finely chopped
• 2 tbsp tomato paste
• 2 tsp dried oregano
• 1/2 tsp ground coriander
• 1/2 tsp ground turmeric
• 1/4 to 1/2 tsp red pepper flakes
• 4 cups vegetable broth
• 3 ounces baby spinach
• 1/2 cup creamy unsweetened plant-based milk
• 1 large lemon, zested and juiced
• 1/4 cup nutritional yeast

Instructions:

1. Cook the rice according to package directions.
2. While the rice is cooking, heat the olive oil in a large pot or Dutch oven over medium heat. Add the carrots and onion and cook until softened.
3. Add one can of chickpeas (drained) and half of the dill to the pot. Cook for a few minutes.
4. Add the garlic, tomato paste, and spices. Cook for another minute.
5. Add the vegetable broth and bring to a simmer.
6. While the soup is simmering, blend the second can of chickpeas (with their liquid) until smooth. Stir the chickpea puree into the soup.
7. Stir in the cooked rice, spinach, plant-based milk, lemon zest and juice, and nutritional yeast. Cook until the spinach has wilted.
8. Serve hot, garnished with the remaining fresh dill.

Nutritional Benefits and Cooking Tips

The Power of Protein

Protein is an essential macronutrient that plays a vital role in building and repairing tissues, making enzymes and hormones, and supporting overall health. Including high-protein sources in your diet can help you feel full and satisfied, which can aid in weight management. The soups in this article are rich in protein from a variety of sources, including:

• Lean Meats: Chicken, turkey, and lean ground beef are excellent sources of high-quality protein.
• Seafood: Fish and shellfish are packed with protein and healthy omega-3 fatty acids.
• Legumes: Lentils, beans, and chickpeas are fantastic plant-based sources of protein and fiber.
• Tofu and Edamame: These soy-based products are complete proteins, meaning they contain all the essential amino acids.
• Dairy and Dairy-Free Alternatives: Greek yogurt, cheese, and fortified plant-based milks can add a creamy texture and a protein boost to your soups.

Gluten-Free Thickeners

Many traditional soup recipes use flour as a thickener, which is not suitable for a gluten-free diet. Here are some excellent gluten-free alternatives to achieve a thick and creamy consistency:

• Cornstarch or Arrowroot Starch: These are great for creating a slurry to thicken your soup. Mix a tablespoon of starch with a few tablespoons of cold water before adding it to the hot soup.
• Pureed Vegetables or Beans: Blending a portion of the soup’s vegetables or beans is a natural and nutritious way to thicken it.
• Coconut Milk or Cashew Cream: These will add a rich and creamy texture to your soups, along with healthy fats.
• Gluten-Free Grains: Quinoa and rice can absorb liquid and help to thicken the soup naturally.

Cooking Tips for Success

• Sauté Your Aromatics: Always start by sautéing your onions, garlic, and other aromatic vegetables. This builds a flavorful base for your soup.
• Layer Your Flavors: Don’t be afraid to use a variety of herbs, spices, and seasonings to create a complex and delicious flavor profile.
• Simmer for Flavor: Allowing your soup to simmer for at least 20-30 minutes will give the flavors time to meld together.
• Meal Prep Like a Pro: Many of these soups can be made in advance and stored in the refrigerator or freezer. If you’re using pasta, it’s best to cook it separately and add it to the soup when you’re ready to serve to prevent it from getting mushy.

7. West Lake Beef Soup

This classic Chinese soup is a light yet flavorful option, featuring tender ground beef and wispy egg whites in a savory broth. This version is paleo and gluten-free.

Source: Nom Nom Paleo

Ingredients:

• 1 lb ground beef
• 4 cups beef or chicken broth
• 1 tbsp gluten-free soy sauce or tamari
• 1 tsp sesame oil
• 1/2 tsp white pepper
• 1 cup chopped mushrooms
• 2 large eggs, whites only, lightly beaten
• 1/4 cup chopped fresh cilantro
• 2 green onions, thinly sliced

Instructions:

1. In a large pot, bring the broth to a simmer.
2. Add the ground beef and break it up with a spoon. Cook until the beef is no longer pink.
3. Stir in the soy sauce, sesame oil, and white pepper.
4. Add the mushrooms and cook for 5 minutes.
5. Slowly pour in the egg whites while stirring the soup in a circular motion to create wispy ribbons.
6. Stir in the cilantro and green onions.
7. Serve hot.

8. Tofu Tortilla Soup

This vegan tortilla soup is a hearty and flavorful meal, with protein-packed tofu and a rich, spicy broth.

Source: Making Thyme for Health

Ingredients:

• 1 block (14 oz) firm or extra-firm tofu, pressed and crumbled
• 1 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 jalapeño, minced (optional)
• 4 cups vegetable broth
• 1 (15-ounce) can diced tomatoes
• 1 (15-ounce) can black beans, rinsed and drained
• 1 cup frozen corn
• 1 tsp chili powder
• 1/2 tsp cumin
• Salt and pepper to taste
• Toppings: avocado, cilantro, crushed tortilla chips (gluten-free)

Instructions:

1. In a large pot, heat the olive oil over medium heat. Add the crumbled tofu and cook until lightly browned.
2. Add the onion, garlic, and jalapeño and cook until softened.
3. Stir in the vegetable broth, diced tomatoes, black beans, corn, chili powder, and cumin.
4. Bring to a simmer and cook for 15-20 minutes.
5. Season with salt and pepper to taste.
6. Serve hot with your favorite toppings.

9. Greek Chickpea Soup

This traditional Greek soup is simple yet incredibly flavorful, featuring chickpeas in a lemony broth with vegetables.

Ingredients:

• 2 (15-ounce) cans chickpeas, drained and rinsed
• 1/4 cup olive oil
• 1 large onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 4 cups vegetable broth
• 1/4 cup fresh lemon juice
• 2 tbsp fresh dill, chopped
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery and cook until softened.
2. Add chickpeas and vegetable broth. Bring to a boil, then reduce heat and simmer for 20 minutes.
3. Stir in lemon juice and dill. Season with salt and pepper.
4. Serve hot with crusty gluten-free bread.

10. Egg Drop Soup

This classic Chinese soup is simple, comforting, and naturally gluten-free when made with the right ingredients.

Ingredients:

• 4 cups chicken or vegetable broth
• 2 tbsp gluten-free soy sauce or tamari
• 1 tsp sesame oil
• 1/4 tsp white pepper
• 2 tbsp cornstarch mixed with 2 tbsp cold water
• 3 large eggs, lightly beaten
• 2 green onions, thinly sliced

Instructions:

1. Bring broth to a simmer in a large pot.
2. Stir in soy sauce, sesame oil, and white pepper.
3. Add cornstarch mixture and stir until soup thickens slightly.
4. Slowly pour in beaten eggs while stirring the soup in a circular motion.
5. Garnish with green onions and serve hot.

Conclusion

These 10+ high-protein, gluten-free soup recipes offer a diverse range of flavors and ingredients to suit any taste preference or dietary need. From hearty meat-based soups to vibrant plant-based options, each recipe provides substantial protein content while remaining completely gluten-free. The key to success with these recipes lies in using quality ingredients, proper seasoning, and understanding how to achieve the perfect texture without traditional wheat-based thickeners.

Whether you’re managing celiac disease, following a gluten-free lifestyle by choice, or simply looking to increase your protein intake, these soups provide satisfying, nutritious meals that don’t compromise on flavor. Many of these recipes are also excellent for meal prep, allowing you to enjoy healthy, homemade soups throughout the week.

Remember to always check ingredient labels to ensure all components are certified gluten-free, especially items like broth, soy sauce, and any packaged ingredients. With these recipes in your repertoire, you’ll never run out of delicious, protein-packed soup options that everyone can enjoy.

---

Article by Manus AI