7 High-Protein No-Cook Soups (Fast, Clean & Filling)

Why I Started Making high-protein no-cook soups

Sometimes I just don’t want to cook. End of the day, I’m wiped, stomach growling, and the thought of grabbing a cutting board, messing with onions, and standing over heat… nope, not happening. That’s how these soups started for me.

They’re nothing fancy — more like toss-together soups with stuff you’d grab at any store. No powders, no gimmicks. Just normal food that somehow still lands you over 20 grams of protein.

1. Greek Yogurt–Cucumber Dill Soup (~25g protein)

Think tzatziki, but stretched into an actual meal. It’s thick, chilled, tangy, and ridiculously easy.

I grab a cup of plain Greek yogurt, grate a cucumber straight in, squeeze some lemon, and throw in a fistful of dill. Done.

If I’m hungrier, I’ll toss in chickpeas or even break up a few pita crisps for crunch.

Best when it’s so hot outside that even thinking about the stove feels wrong.

2. White Bean–Tomato Basil Bowl (~22g protein)

This one’s not really a soup-soup — more like something your Italian grandma would’ve called a salad but in a bowl.

I dump in a can of cannellini beans (drained), add some good crushed tomatoes, fresh basil, a shake of garlic powder, and a drizzle of olive oil.

If I’m in the mood for it to feel more like soup, I’ll splash in a bit of cold veggie broth.

Best for those lunches when you’ve got five minutes, maybe less.

3. Chilled Pea–Mint Soup with Ricotta (~24g protein)

Didn’t expect this one to work — it tastes fancy, but it’s just frozen peas and a blender.

I toss in thawed peas, a handful of mint, squeeze of lime, pinch of salt. Blend. That’s it.

Scoop of ricotta or cottage cheese on top and it suddenly looks like you spent real effort.

Best when you want to look impressive but can’t be bothered to break a sweat.

4. Smoked Salmon–Avocado Soup (~27g protein)

Kinda gives sushi-bar energy, only you skip the rolling and the price tag.

I mash a ripe avocado, squeeze some lemon in, stir it with Greek yogurt till it’s smooth.

Smoked salmon gets chopped up, green onions sliced, sprinkle of sesame over the top.

If I want it thinner, I just splash in a little cold broth or water.

Best for those days when the sushi craving shows up but the budget says not today.

5. Lentil–Carrot Ginger Blend (~23g protein)

Total budget soup, but it doesn’t taste like one.

I use ready-to-eat lentils (the vacuum packs or canned), toss them in a blender with shredded carrot, a spoon of ginger paste, and plain yogurt.

You can eat it cold straight away or let it sit at room temp.

Best when you want cheap meal prep that actually lasts a couple days in the fridge.

6. Edamame–Spinach Miso Bowl (~21g protein)

Feels like miso soup leveled up with extra protein.

I thaw some edamame, blend it with spinach, a spoon of miso paste, splash of sesame oil, and water until smooth.

Top with a sprinkle of sesame seeds.

It comes out creamy, salty, and surprisingly filling.

Best when you want something light but that still keeps you satisfied.

7. Cottage Cheese–Beet Soup (~26g protein)

Bright pink, looks a little crazy, but the flavor is all earthy with a tangy kick.

I toss in cooked beets (the vacuum-packed ones save time), blend them up, then mix with cottage cheese, a splash of orange juice, and a pinch of cumin.

Let it chill before eating and it turns into a refreshing, protein-heavy bowl.

Best after a workout — cold, light, and still packed with protein.

What I Skip

• I used to grab those “healthy” soups that sounded good but ended up doing nothing for me.
• Brothy veggie soups? Like sipping hot flavored water, and you’re hungry again right after.
• Fruit-only smoothies trying to pass as soups? Straight sugar crash.
• Powdered mixes? Half the time they taste like the cardboard they came in.

Not saying they’re awful, but for me they never kept me full.

Affiliate Picks We Love

I keep these in my pantry/fridge for fast soup nights:

365 Organic Cannellini Beans – clean, creamy, perfect base.

Fage Total 2% Greek Yogurt – tangy, protein-dense.

BRAMI Ready-to-Eat Lentils – saves me when I’m lazy.

Seapoint Farms Dry Roasted Edamame – crunchy topping boost.

FAQ’s: high-protein no-cook soups

Q1: Do these soups really work without heating?

Yep. They’re meant to be cold or room temp. Perfect for summer or lazy days.

Q2: How long do they last in the fridge?

Most will hold 2–3 days. Anything with avocado tastes best fresh.

Q3: What if I want them warm?

Microwave if you want, but honestly, they’re built to be refreshing no-cook meals.

Q4: Are these okay for work lunches?

Totally. Pack in mason jars or containers. Just stir before eating.

Q5: How much protein do they really have?

Depends how big your scoop is. Roughly 20–27g each, give or take.

Closing

You don’t need a stove to eat something that feels like real food. These high-protein no-cook soups are basically my cheat code for lazy nights. Try one this week. Bet you won’t miss standing over the stove.

👉 Also check out our no-cook high-protein dinners if you want evening meals that keep you full.

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About the Author
Dhanush R is the creator of QuickProteinMeals.com, where he shares fast, no-cook, high-protein meal ideas built for busy people. With a background in Agricultural Engineering and years of experimenting with clean, real-food eating, he writes from experience — keeping every recipe practical, affordable, and tested in real life.

Published Date: August 18, 2025
Last Updated: August 18, 2025