Health News Channel - Healthy Living

16 High-Protein Soups for Better Heart Health

Reviewed by Dietitian Lisa Valente, M.S., RD

Photographer: Stacy K. Allen, Prop Stylist: Keoshia McGhee, Food Stylist: Amanda Holstein.

A cozy bowl of soup can be just what you need as the temperature drops outside. These delicious, hearty soups are lower in saturated fat and sodium, which can help support heart health. Plus, they have at least 15 grams of protein per serving, an essential nutrient that helps with muscle repair, bone health, digestion and more. Options like our One-Pot High-Protein Chicken, Cabbage & White Bean Soup and Pho-Inspired Beef Noodle Soup will warm you up and keep you feeling your best.

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One-Pot High-Protein Chicken, Cabbage & White Bean Soup

Photographer: Stacy K. Allen, Prop Stylist: Keoshia McGhee, Food Stylist: Amanda Holstein.

This one-pot soup is the kind of meal you’ll want on repeat. A splash of lemon keeps the broth bright, and a dollop of basil pesto stirred in at the end adds rich, herby flavor that makes the soup taste special. Easy enough for weeknights and even better as leftovers, this soup proves that simple ingredients can still be delicious.

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Chicken Fajita Soup

Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel

The vibrant, smoky flavors of traditional fajitas are just as delicious when turned into a comforting soup. To kick up the heat, add a chopped jalapeño to the veggie mixture. You can swap out the rotisserie chicken for another protein or make it vegetarian by using no-chicken broth and subbing tofu.

03 of 16

Pho-Inspired Beef Noodle Soup

For this spin on Pho, a traditional Vietnamese noodle dish, we've used unsalted beef broth seasoned with garlic, ginger, pepper, cinnamon, and clove. Garnish your bowl however you please, with options like bean sprouts, scallions, basil, chiles, mint and lime.

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Lemony Chicken & Rice Soup

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Shell Royster

The Greek lemon-chicken soup avgolemono is the inspiration for this 20-minute recipe. Eggs and lemon are tempered into the broth to add richness and creaminess.

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Instant Pot Chicken Soup with Root Vegetables & Barley

Be sure to use bone-in chicken here–it enhances the flavor of the broth, and the bones are easy to remove after cooking. This healthy chicken soup can be made in an Instant Pot or pressure cooker.

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Chicken Parmesan Soup

Photographer: Morgan Hunt Glaze, Prop Stylist: Hannah Greenwood, Food Stylist: Sally McKay

This chicken Parmesan soup combines the rich flavors of a traditional chicken Parm with the warmth and comfort of a soup. We love the punchy burst of flavor that Parmesan crisps offer as a garnish, but feel free to add freshly grated Parmesan in their place.

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Vegetable and Tofu Soup

In this veggie-packed soup, tofu gets marinated in Italian seasoning for up to four hours, for a flavorful and nourishing meal.

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Pesto Chicken & Cannellini Bean Soup

This healthy, Italian-inspired chicken soup recipe is loaded with fiber-rich vegetables and beans and gets an extra boost of flavor from a swirl of pesto at the end. To get a homemade stock flavor using store-bought broth, we simmer bone-in chicken breasts in the broth before adding the rest of the soup ingredients.

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Red Lentil Soup with Saffron

Jacob Fox — Jacob Fox

This hearty red lentil soup uses spices common in Persian cuisine: turmeric, cumin and saffron. Enjoy it with a warm baguette or steamed rice.

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Italian Egg-Drop Soup

Italian egg-drop soup, Stracciatella, is traditionally a light soup made with just chicken broth, eggs and herbs. We added pasta, chickpeas and arugula to turn it into a meal. Feel free to swap out the chickpeas for cannellini beans or even the pasta for gnocchi if you prefer.

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Sichuan Ramen Cup of Noodles with Cabbage & Tofu

The Sichuan province in the southwestern corner of China is known for its fiery dishes. Here, the richness of tahini tempers the spicy chile paste in this cup-of-noodles-style mason jar soup recipe. This vegan cup soup is packed with 19 grams of protein to keep you satisfied until your next meal.

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Moroccan-Inspired Chicken & Sweet Potato Soup

This healthy chicken soup recipe gets bold Moroccan flavor from sweet potatoes, cumin, cinnamon, cayenne pepper and a touch of fiery harissa.

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Quick Beef & Barley Soup

Ana Cadena

Quick-cooking barley and sirloin helps get this beef-and-barley soup on the table in a snap—and it doubles easily.

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Chicken & Cabbage Soup with Pesto

Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Christine Keely

This one-pot chicken soup is topped with flavorful store-bought pesto. Big, fiber-rich butter beans add a creamy bite, but you can easily swap them out for cannellini beans or navy beans if you prefer.

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Cream of Turkey & Wild Rice Soup

Cream of Turkey & Wild Rice Soup

Got leftover cooked chicken or turkey? Cook up a pot of soup\\\! This low-sodium soup recipe is a healthier twist on a classic creamy turkey and wild rice soup that hails from Minnesota. Serve with a crisp romaine salad and whole-grain bread.

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Chicken & White Bean Soup

Photographer: Jake Sternquist, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco

Rotisserie chickens can really relieve the dinner-rush pressure—especially in this Italian-inspired soup that cries out for a piece of crusty bread.

Read more: 16 High-Protein Soups for Better Heart Health

High-Protein Creamy Broccoli Salad

This high-protein broccoli salad uses cottage cheese to create a creamy dressing. Crisp broccoli and red onion bring crunch, tender herbs add brightness, and chopped pecans lend a satisfying finish. It’s a side that works just as well for weekday lunches as it does for potlucks and holiday spreads.

Read more: High-Protein Creamy Broccoli Salad

The Secret to the Best Roasted Vegetables Is Probably Already in Your Fridge

Chefs say a simple finishing touch—fresh herbs, citrus or vinegar—can transform a basic sheet pan of veggies.

Read more: The Secret to the Best Roasted Vegetables Is Probably Already in Your Fridge

This High-Protein Butternut Squash & Lentil Soup Is a Cozy Winter Dinner

This hearty, plant-based soup is packed with protein from lentils and gets cozy flavors from warming spices like cinnamon, cumin and coriander. A swirl of tangy Greek yogurt and a sprinkle of fresh parsley finish each bowl with brightness and creaminess. Serve with lemon wedges for an extra pop of flavor.

Read more: This High-Protein Butternut Squash & Lentil Soup Is a Cozy Winter Dinner

Raelyn Janssen Has a New Olympia Dream For 2026

Bodybuilding is an international sport that has fans from across the globe. It has grown in popularity in Canada, and one young fan in that part of the world was Raelyn Janssen. Her father served in the military, which meant they traveled throughout the country. When asked about her childhood, she shared that she considers […]

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The Best Lunch for Weight Loss When You Have Insulin Resistance, According to a Diabetes Expert

A fiber-filled lunch that contains protein and heart-healthy fat is the perfect way to assist you in reaching your weight-loss goals if you have insulin resistance.

Read more: The Best Lunch for Weight Loss When You Have Insulin Resistance, According to a Diabetes Expert

Dietitians Reveal 5 Fruits You Should Be Eating More of This Winter

Dietitians break down why these fruits shine and how you can enjoy them all winter long.

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25 Healthy Breakfast Recipes with Foods to Help You Lose Weight

Photographer: Robby Lozano, Food Stylist: Chelesa Zimmer , Prop Stylist: Lindsey Lower.

Whether you're trying to lose weight or not, the first meal of the day should be nutrient-packed. These healthy recipes have 375 calories or less per serving and are high in fiber and/or protein to keep you fueled for whatever the day holds. They also feature five breakfast foods—oatmeal, peanut butter, yogurt, eggs and raspberries—that will not only keep you full and satisfied, but also can help you lose weight if that's your goal. Recipes like our Peanut Butter-Banana Flaxseed Smoothie and our Sheet-Pan Ham & Spinach Quiche are nutritious, delicious and a great start to your day.

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High-Fiber Cranberry-Orange Overnight Oats

Photographer: Robby Lozano, Food Stylist: Isabelle Easter, Prop Stylist: Keoshia McGhee

These cranberry-orange overnight oats are pure fall sunshine in a jar. Each spoonful balances citrusy brightness, cranberry zing and cozy cinnamon spice between layers of creamy oats and chia seeds.

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Peanut Butter-Banana Flaxseed Smoothie

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Lindsey Lower.

This smoothie is a creamy, satisfying drink. The banana adds natural sweetness and helps create a smooth, rich texture. Peanut butter brings delicious nutty flavor along with plant-based protein to keep you full longer. Ground flaxseed boosts the smoothie with fiber and omega-3s. Blended with almond milk, it’s a quick and delicious way to fuel your day.

03 of 25

Sheet-Pan Ham & Spinach Quiche Is a High-Protein Breakfast You Can Enjoy All Week Long

Photographer: Robby Lozano, Food Stylist: Chelesa Zimmer , Prop Stylist: Lindsey Lower.

This sheet-pan quiche delivers all the comforting flavors of a classic quiche in a format that’s perfect for meal prep or feeding a crowd. Slice it into neat squares for make-ahead breakfasts or brunch buffets.

04 of 25

Cinnamon-Pear Overnight Oats

Photographer: Morgan Hunt Ward, Prop Stylist: Phoebe Hauser, Food Stylist: Emily Nabors Hall.

These cozy spiced-pear overnight oats feature tender cinnamon-maple sautéed pears folded into creamy oats with crunchy pecans and chia seeds. A touch of strained (Greek-style) yogurt adds tang, while vanilla and cinnamon bring warmth.

05 of 25

Creamy Raspberry-Mango Chia Seed Smoothie

Photographer: Jen Causey, Food Stylist: Torie Cox, Prop Stylist: Keosha McGhee.

This creamy smoothie delivers sweet tropical flavors, with frozen mango blending with fiber-rich raspberries and coconut milk for a thick, frosty base. Strained (Greek-style) yogurt adds protein and tang to keep you satisfied, while dates add natural sweetness and fiber. With just a quick spin in the blender, you’ll have a refreshing, nutrient-packed smoothie ready to sip.

06 of 25

High-Protein Breakfast Casserole

Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Hannah Greenwood.

This high-protein breakfast casserole is the best way to start your day, packed with eggs, cottage cheese and veggies. Cottage cheese adds a creamy texture, while earthy mushrooms, bell pepper and sautéed kale bring flavor to every bite.

07 of 25

Apple-Cinnamon Baked Oats

Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Shell Royster

Just like your favorite fall pie, the warm flavors from cinnamon and vanilla combine in these apple-cinnamon baked oats. Baked oatmeal is the perfect breakfast for busy fall mornings—you can make a batch ahead of time and enjoy it throughout the week.

08 of 25

Chocolate–Banana Bread Baked Oats

Photographer: Morgan Hunt Ward, Prop Stylist: Pheobe Hausser, Food Stylist: Jennifer Wendorf.

These baked oats offer all the cozy flavors of banana bread in a warm, spoonable breakfast. Mashed ripe banana adds natural sweetness, while cocoa powder and chocolate chips bring on the rich, chocolaty flavors.

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Broccoli, Tomato & White Bean Quiche

Photographer: Victor Protasio, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Grennwood.

This veggie-packed quiche is made without a crust, so it’s much quicker to prepare than a traditional quiche. The blend of tender roasted broccoli, juicy cherry tomatoes and creamy white beans creates a filling, protein-rich meal that’s both comforting and nourishing.

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Orange-Peach Chia Seed Smoothie

Photographer: Morgan Hunt Ward, Prop Stylist: Phoebe Hauser, Food Stylist: Emily Nabors Hall.

Sweet, juicy oranges and frozen peaches are blended with creamy strained (Greek-style) yogurt and sweetened naturally by Medjool dates, creating a perfectly balanced flavor. Chia seeds add a boost of protein, fiber and omega-3s, while a touch of vanilla rounds out the taste.

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Strawberries & Cream Overnight Oats

Photographer: Robby Lozano, Food Stylist: Jasmine Smith, Prop Stylist: Abby Armstrong.

These overnight oats are chock-full of classic strawberries-and-cream flavor! From the whipped cream on top to the layers of creamy oats and sweet strawberries, it’s like having dessert for breakfast in the best way possible. If strawberries aren’t at their peak, feel free to swap in raspberries, blueberries or blackberries instead.

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Cacio e Pepe Quiche

Photographer: Stacy Allen, Food Stylist: Chelsea Zimmer, Prop Stylist: Christina Daley

This cheesy quiche is a protein-packed twist on the classic Italian pasta dish. Tender cauliflower, combined with a creamy custard and nutty cheese, has the same bold black pepper and salty Pecorino flavor as the original dish and makes the perfect microwaveable breakfast.

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Apple Pie Smoothie

Photographer: Brie Goldman Food Stylist: Annie Probst Prop Stylist: Breanna Ghazali

Enjoy a dessert-inspired breakfast with this apple pie smoothie. With warming spices like cinnamon and nutmeg, juicy apples and hearty oats for a healthy dose of fiber, this smoothie is the perfect way to start your day.

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Peach-Oatmeal Breakfast Bars

Photographer Victor Protasio, Food Stylist Chelsea Zimmer, Prop Stylist Hannah Grennwood.

Peach-oatmeal bars are the perfect way to start your day, or enjoy them as a midday snack. Made with fiber-rich oats, ripe peaches and a touch of brown sugar, these bars hold together beautifully, making them the perfect thing to grab during the dash out the door.

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Spinach & Feta English Muffin Breakfast Casserole

Photographer: Robby Lozano, Food Stylist: Emily Nabors Hall, Prop Stylist: Lydia Pursell

A mashup between a breakfast sandwich and a strata, this dish layers split English muffins, creamy spinach, crumbled feta and a fluffy egg mixture. With just 20 minutes of prep, this easy-to-make dish offers a stress-free way to kick off your weekend morning.

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Strawberry-Mango Chia Seed Smoothie

Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Josh Hoggle.

This chia seed smoothie is a nutrient-packed drink rich in fiber, antioxidants and omega-3 fatty acids. You can use frozen strawberries and mango, but you’ll need to add extra almond milk to help it blend smoothly.

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Blueberry Pie–Inspired Overnight Oats

Ali Redmond

With a jammy blueberry filling and a crumble topping, these overnight oats taste like a slice of blueberry pie. Oat milk reinforces the flavor, while lemon zest and juice provide nice brightness.

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Broccoli, White Bean & Cheese Quiche

Photographer: Morgan Hunt Glaze, Prop Stylist: Pricilla Montiel, Food Stylist: Chelsea Zimmer

This quiche skips the crust but keeps all the savory goodness in the filling, featuring protein-packed white beans and savory roasted broccoli. It’s light yet satisfying and simple enough to whip up on a busy evening.

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High-Protein Strawberry Muffins

Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Josh Hoggle.

These strawberry protein muffins are the perfect option for breakfast or snack time, with Greek-style yogurt and almond flour adding protein. Fresh strawberries bring bursts of sweetness and a fruity contrast. These pair well with a cup of coffee, a smoothie or even a dollop of extra yogurt on top.

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Carrot Cake Oatmeal

Photographer: Jen Causey, Food Stylist: Sally McKay, Prop Stylist: Pheobe Hausser

Steel-cut oats cook with carrot juice and water, then get mixed with warm spices and a touch of maple syrup. A topping of toasted pecans, coconut flakes and raisins adds the perfect touch of texture and that classic carrot cake flavor.

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Sheet-Pan Loaded Quiche

Photographer: Morgan Hunt Glaze, Prop Stylist: Lydia Pursell, Food Stylist: Jennifer Wendorf

Our sheet-pan loaded quiche is a crowd-pleasing dish that’s perfect for brunch. This crustless sheet-pan quiche can easily serve a large group without the fuss of traditional quiche, and cleanup is a breeze. Simply cut the eggs into squares and serve as is, or sandwich each square in an English muffin for easy breakfast sandwiches.

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High-Protein Strawberry & Peanut Butter Overnight Oats

Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Sue Mitchell

These overnight oats get a protein boost thanks to Greek-style yogurt, peanut butter and soy milk, which leads to 17 grams of protein per serving. We mix it up with chopped strawberries, but any berry or chopped fruit will pair nicely with this easy grab-and-go breakfast.

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Egg, Tomato & Feta Breakfast Pita

Photographer: Jake Sternquist, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl

This breakfast pita is perfect for anyone looking to enjoy a delicious start to their day! This easy breakfast combines fresh veggies and feta cheese with za’atar, a fragrant spice blend that enhances the taste without adding sodium or sweeteners.

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Creamy Raspberry-Peach Chia Seed Smoothie

Photographer: Morgan Hunt Glaze, Prop Stylist: Abby Armstrong, Food Stylist: Margaret Monroe Dickey

Chia seeds add a healthy dose of fiber to keep you full and satisfied. The natural sweetness of frozen peaches combined with dates and the tangy brightness of raspberries make every sip refreshing and satisfying.

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Overnight Matcha Oats with Berries

Greg DuPree — Greg DuPree

Blueberries and raspberries top these matcha overnight oats for a quick, meal-prep-friendly breakfast.

Read more: 25 Healthy Breakfast Recipes with Foods to Help You Lose Weight

The Best Time to Eat Nuts for Better Cholesterol

Let's crack open the truth about nut consumption and timing for improved lipid levels.

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Cardiologists Wish You'd Stop Doing These 5 Things

Sometimes, it’s all about the little things.

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I’ll Never Buy Bottled Dressings or Sauces Again Thanks to This Genius OXO Container

Make healthy, flavorful meals all 2026.

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