4 Clean High-Protein Soups Without Powder | Quick Meals

Tired of creamy, chalky, or fake “protein” soups?

Same here.. So many soup recipes either use a powder to boost protein or rely on heavy cream to make them satisfying. But what if you just want a warm, clean, high-protein soup… without the bloat, the cream, or the chemicals? That’s where these clean high-protein soups without powder come in.

I made sure every recipe below is:

• Made with whole foods
• No protein powder, no dairy cream
• Packed with real protein from natural ingredients
• Super quick – done in 10–15 minutes
• Cozy, filling, and honestly? Just what your body needs after a long day

Let’s make soup the real way

1. White Bean & Lemon Thyme Soup

It’s light but surprisingly filling. Smooth and creamy – no dairy involved. And when lemon meets thyme? It just feels like cozy-in-a-bowl, honestly.

Protein per serving: Around 12g

Ingredients:

• 1 tbsp olive oil
• 1 garlic clove, minced
• About ½ of a small onion, chopped small
• 1½ cups veggie broth (low-sodium if you’ve got it)
• ½ can of white beans, rinsed well
• ½ teaspoon dried thyme
• Juice from ½ a lemon
• Salt and pepper, to taste

Let’s make it:

• Start by heating up a little pot. Add olive oil, then throw in the garlic and onion. Let them sizzle for 2 to 3 minutes – just enough to soften.
• Next, pour in the broth. Add the white beans and thyme. Let everything simmer gently for maybe 8 minutes (or until it smells amazing).
• Want it thicker? Smash a few beans with a spoon. Add in the lemon juice, salt, pepper – and that’s it. Ladle up and enjoy while warm.

Go-to broth: Pacific Foods Organic Veggie Broth

2. Silken Tofu Spinach Soup with Tamari

Why I keep making this one: It’s warm, cozy, and oddly satisfying. The tofu just kind of melts in — super creamy, but no cream at all. You’ll see what I mean.

Rough protein guess: 14g

What you’ll need:

• Half a block of silken tofu, cut into soft cubes
• Around 1½ cups of veggie or mushroom broth
• A cup of spinach – I usually use frozen because it’s easy
• One teaspoon tamari or low-sodium soy sauce
• A small shake of garlic powder or chili flakes (totally optional)

How I usually make it:

• I warm up some broth in a little pot, then toss in the spinach. It only needs a minute or two.
• After that, I gently slide in the tofu. Be slow – it’s delicate. Let it sit there, barely bubbling, for another couple of minutes.
• Then I stir in the tamari and honestly whatever seasoning I feel like. That’s it. I usually eat it right out of the pot with a spoon. No shame.

The tofu I like: Mori-Nu Silken – shelf-stable and smooth

3. Lentil Tomato Soup with Cumin & Oregano

Why I keep this one on repeat:

It’s cozy, flavorful, and takes barely any effort. The lentils thicken it up on their own — no blender mess, no fancy tools. Just one pot and a spoon.

Protein estimate: ~11g

What you’ll need:

• ½ cup canned brown lentils (drained)
• 1 cup no-salt diced tomatoes (canned is perfect)
• 1 cup vegetable broth
• ¼ tsp ground cumin
• ¼ tsp dried oregano
• Salt and pepper, however you like it

How to throw it together:
Pour everything into a small pot and give it a quick stir.

Let it simmer gently for about 10 minutes. Stir a couple of times while it cooks.

You can eat it as-is – it’s chunky and satisfying – or mash it up just a bit with a spoon if you want it thicker.

My pick: Westbrae Natural Organic Lentils – clean and not mushy

4. Egg Drop Zucchini Soup (No Cornstarch)

Why I love this:

It feels like comfort food but doesn’t weigh you down. The egg adds protein. Zucchini makes it feel like more. Super easy, and done fast.

Protein: ~10g

What you need:

• 1 egg
• 1½ cups chicken broth (I use low-salt)
• ½ cup shredded zucchini
• ¼ tsp garlic powder
• Just a little black pepper
• If you’ve got scallions or sesame, toss some on top

How I make it:

• Heat the broth. Add zucchini. Let it simmer.
• Beat the egg in a bowl.
• Now – slowly pour the egg into the pot while stirring. It cooks in seconds.
• Add garlic, pepper, whatever toppings. That’s all. I eat it straight from the pot.

I use: Kettle & Fire Bone Broth

Let’s Recap Quickly:

FAQs About Clean High-Protein Soups Without Powder

Can I meal prep these soups?

Totally! Most will last 3–4 days in the fridge. Just reheat gently.

Are these soups good for weight loss?

They’re high in protein, low in junk, and keep you full — great if you’re eating clean.

Can I make these vegan?

3 of them already are! Just skip the egg in the last one and try tofu or lentils instead.

Where can I get these ingredients?

Most are available at Amazon, Walmart, or your local grocery store. I’ve linked a few above!