35 Spring Soups to Sip on Repeat (All Real Protein Counts)
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By Emily Carter, Founder of Kitchen Proteins
Updated August 14, 2026
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I go through a real shift once spring hits, soup doesn’t disappear from my rotation, it just gets lighter. Bright lemon, fresh peas, asparagus, and dill start replacing the heavy winter stews, but I still want every bowl to actually hold me over, not just warm me up. These 35 soups all come with real protein numbers, so you know exactly what you’re getting before the first spoonful.
Chicken-Based Spring Soups
1. Lemon Chicken Orzo Soup with Kale (28g protein) Shredded chicken, orzo, and kale in a bright lemon broth, the kind of soup that tastes like it took more effort than it did.
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For the full recipes, go to the bottom. All 35 spring soups, with their complete ingredients and step-by-step instructions, are listed there, and each one has its own print button.
2. Spring Vegetable Soup with Orzo and Chicken (26g protein) Asparagus, peas, carrots, and orzo simmered with diced chicken breast, finished with scallions and fresh dill.
3. Ginger Chicken Soup with Spinach (27g protein) Fresh ginger and warm spices like cumin and coriander deepen the broth, while potatoes and spinach make it genuinely hearty.
4. One-Pot Chicken and Vegetable Soup (30g protein) Seven chunky spring vegetables, orzo, fresh dill, and shredded chicken in a lemony broth, warm and cozy but still bright.
5. Chicken Soup with New Potatoes and Peas (28g protein) Whole chicken simmered into a quick broth, finished with fresh potatoes, peas, and a handful of chopped mint.
6. Lemon Dill Chicken and Rice Soup (29g protein) Diced chicken breast, rice, carrots, and a generous handful of fresh dill in a bright chicken broth.
7. Chicken and White Bean Spring Soup (32g protein) Shredded chicken and a can of white beans in a light broth with spring greens, the beans quietly boost the protein further.
8. Lemon Herb Chicken and Asparagus Soup (27g protein) A lighter take built around fresh asparagus, tender chicken, and lots of fresh herbs finished with lemon zest.
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9. Red Lentil Soup with Lemon Shrimp (30g protein) Creamy red lentils simmered slowly, topped with quick-seared shrimp tossed in lemon zest and paprika right before serving.
10. Lemony Shrimp and White Bean Stew (26g protein) Seared shrimp folded into a brothy, hearty bean stew, ready in about 25 minutes with minimal cleanup.
11. Salmon and Shrimp Stew with Thyme (32g protein) Both salmon and shrimp simmered in a tomato-white wine broth with fresh thyme, genuinely feels like a restaurant dish.
12. Leek and Pea Soup with Poached Salmon (24g protein) A silky blended pea and leek soup topped with tender poached salmon, an elegant spring starter that eats like a meal.
13. Lentil Soup with Lemony Shrimp (28g protein) Lentils cooked slowly like risotto until creamy, with shrimp added at the very end so they stay tender, not rubbery.
14. Shrimp and Asparagus Chowder (29g protein) A lighter, brothier take on chowder with tender asparagus pieces and plump shrimp throughout.
15. Salmon and Dill Potato Soup (27g protein) Flaked salmon in a light cream base with potatoes and fresh dill, comforting without feeling heavy.
Beef and Lamb Spring Soups
16. Beef and Barley Spring Vegetable Soup (30g protein) Tender beef chunks and barley simmered with carrots, peas, and fresh herbs, a heartier option for a cooler spring evening.
17. Ground Beef and Spinach Soup (28g protein) Browned ground beef simmered with spinach, tomatoes, and Italian seasoning, quick and genuinely filling.
18. Lamb and White Bean Soup with Mint (29g protein) Ground lamb browned with garlic, simmered with white beans, finished with fresh mint for a bright contrast to the richness.
Lentil, Bean, and Vegetarian Spring Soups
19. Lemon Turmeric Lentil Soup (18g protein) Brown lentils simmered with warm spices and finished with a generous squeeze of lemon, brothy and comforting.
20. Tuscan White Bean and Spinach Soup (17g protein) White beans, spinach, and garlic in a light broth, simple ingredients that come together into something genuinely satisfying.
21. Turkish Lentil Soup (16g protein) Red lentils blended smooth with warm spices, finished with a swirl of lemon and a drizzle of chili oil.
22. Chickpea and Spring Vegetable Soup (19g protein) A can of chickpeas simmered with asparagus, peas, and fresh herbs in a light vegetable broth.
23. Lemony White Bean and Kale Soup (18g protein) White beans and kale in a bright lemon broth, one of the easiest soups on this whole list to throw together.
24. Green Lentil and Spinach Soup (17g protein) Green lentils simmered until tender, spinach stirred in at the end so it stays vibrant, not overcooked.
25. Split Pea Soup with Fresh Mint (16g protein) Classic split peas brightened with fresh mint instead of the usual smoky ham, a genuinely different spring take.
26. White Bean and Asparagus Soup (18g protein) Blended white beans give this soup body, while fresh asparagus pieces stay tender-crisp throughout.
27. Red Lentil and Carrot Soup (17g protein) Sweet carrots and red lentils blended into a smooth, warmly spiced soup, finished with fresh cilantro.
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Egg and Dairy-Boosted Spring Soups
28. Egg Drop Spring Vegetable Soup (14g protein) Ribbons of egg swirled into a light vegetable broth with peas and scallions, quick comfort food.
29. Greek Lemon Chicken Soup with Egg (Avgolemono) (26g protein) Classic egg-lemon broth with tender chicken and rice, the egg adds both protein and that signature silky texture.
30. Cottage Cheese and Pea Soup (22g protein) Blended cottage cheese gives this soup a creamy body while quietly pushing the protein count up.
Chowder-Style Spring Soups
31. Corn and Shrimp Chowder (26g protein) Sweet corn and tender shrimp in a lightly creamy broth, a good bridge between spring and summer flavors.
32. Chicken and Corn Chowder (28g protein) Diced chicken breast and sweet corn in a light cream base, comforting without being heavy.
33. Spring Vegetable and White Bean Chowder (20g protein) A vegetarian chowder built on blended white beans for creaminess, loaded with asparagus, peas, and leeks.
Broth-Forward Light Soups
34. Miso Soup with Tofu and Spring Greens (12g protein) Silky tofu cubes and quick-wilted spring greens in a light miso broth, simple and genuinely restorative.
35. Herby White Gazpacho with Almonds (10g protein) A chilled, blended soup of almonds, bread, and fresh herbs, an unexpected spring option for a genuinely warm day.
35 Spring Soups to Sip on Repeat
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35
Recipes
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10-32g
Protein Range
All 35 spring soup recipes below, each with full ingredients and steps, plus a print button.
1. Lemon Chicken Orzo Soup with Kale
🥩 28g protein
Ingredients: 1.5 lb chicken breast diced, 8 cups chicken broth, 1 onion diced, 2 carrots diced, 3/4 cup orzo, 3 cups chopped kale, juice and zest of 1 lemon, fresh dill. Steps: Sauté onion and carrots 5 min. Add broth and chicken, simmer 15 min until chicken is cooked. Stir in orzo, cook 8-10 min. Add kale until wilted. Finish with lemon juice, zest, and dill.
2. Spring Vegetable Soup with Orzo and Chicken
🥩 26g protein
Ingredients: 8 cups chicken broth, 8 oz orzo, 1 cup diced carrots, 1 lb asparagus cut into pieces, 1.5 cups peas, 6 oz diced chicken breast, 1/2 cup chopped scallions, 1 tbsp dried dill, 2 tbsp lemon juice. Steps: Boil broth, orzo, and carrots 7 min. Add chicken, asparagus, and peas, cook 5-6 min until chicken is done and vegetables are tender. Stir in scallions, dill, and lemon juice off heat.
3. Ginger Chicken Soup with Spinach
🥩 27g protein
Ingredients: 1.5 lb chicken breast diced, 2 tbsp grated fresh ginger, 1 tsp cumin, 1 tsp coriander, 2 potatoes diced, 3 cups spinach, 8 cups chicken broth. Steps: Sauté ginger, cumin, and coriander 1 min. Add broth, chicken, and potatoes, simmer 15-18 min until chicken and potatoes are cooked. Stir in spinach until wilted.
4. One-Pot Chicken and Vegetable Soup
🥩 30g protein
Ingredients: 1.5 lb diced chicken, 8 cups broth, 1 cup diced carrots, 1 cup diced celery, 1 leek sliced, 1 bulb fennel diced, 1 cup diced red potatoes, 1 cup asparagus, 2 cups baby spinach, 1 cup frozen peas, fresh tarragon. Steps: Sauté carrots, celery, leek, and fennel 8-10 min. Add broth and chicken, simmer 15 min. Add potatoes, asparagus, peas, and spinach, cook until tender, 8-10 min. Finish with tarragon.
5. Chicken Soup with New Potatoes and Peas
🥩 28g protein
Ingredients: 1 whole chicken cut into pieces, 13 cups water, 1 onion chopped, 2 carrots chopped, 1 celery rib chopped, 4 new potatoes diced, 1.5 cups peas, 1/4 cup fresh mint minced. Steps: Simmer chicken, onion, carrot, and celery in water 45-60 min to make broth. Remove chicken, shred meat, strain broth. Return broth and chicken to pot with potatoes, simmer 15 min. Add peas, cook 5 min. Stir in mint.
6. Lemon Dill Chicken and Rice Soup
🥩 29g protein
Ingredients: 1.5 lb diced chicken breast, 8 cups chicken broth, 1 cup rice, 2 carrots diced, 1/3 cup fresh dill chopped, juice and zest of 1 lemon. Steps: Simmer broth, chicken, and carrots 15 min until chicken is cooked. Add rice, cook 15-18 min until tender. Stir in dill, lemon juice, and zest.
7. Chicken and White Bean Spring Soup
🥩 32g protein
Ingredients: 1.5 lb shredded cooked chicken, 2 cans white beans rinsed, 8 cups chicken broth, 2 cups spring greens (spinach or chard), 1 onion diced, 2 cloves garlic minced. Steps: Sauté onion and garlic 4-5 min. Add broth, chicken, and white beans, simmer 15 min. Stir in greens until wilted.
8. Lemon Herb Chicken and Asparagus Soup
🥩 27g protein
Ingredients: 1.5 lb diced chicken breast, 8 cups chicken broth, 1 lb asparagus cut into pieces, fresh parsley and thyme, juice and zest of 1 lemon. Steps: Simmer broth and chicken 15 min. Add asparagus, cook 5-6 min until tender. Stir in fresh herbs and lemon juice and zest off heat.
9. Red Lentil Soup with Lemon Shrimp
🥩 30g protein
Ingredients: 1.5 cups red lentils, 3 sliced leeks, 6 cups vegetable broth, 1 lb shrimp, 1 tbsp olive oil, 1 tsp lemon zest, 1 tsp paprika, 2 cloves garlic minced. Steps: Sauté leeks 5 min. Add broth and lentils, simmer 20-25 min until creamy, adding liquid gradually like risotto. Toss shrimp with olive oil, lemon zest, paprika, and garlic. Sear shrimp 2-3 min per side, stir into soup just before serving.
10. Lemony Shrimp and White Bean Stew
🥩 26g protein
Ingredients: 1 lb shrimp, 1 tbsp olive oil, 1 tsp lemon zest, 1 tsp paprika, 2 garlic cloves minced, 2 cans cannellini beans, 4 cups broth, fresh parsley. Steps: Toss shrimp with olive oil, lemon zest, paprika, and garlic, set aside. Simmer beans and broth 10 min. Sear shrimp in a separate pan 2-3 min per side. Combine shrimp with beans, finish with parsley.
11. Salmon and Shrimp Stew with Thyme
🥩 32g protein
Ingredients: 1 lb salmon cut into pieces, 1 lb shrimp, 1 carrot chopped, 1 celery stalk chopped, 1 shallot chopped, 2 garlic cloves chopped, 1 cup white wine, 1.5 lb tomatoes chopped, 1 cup crushed tomatoes, fresh thyme and parsley. Steps: Sauté carrot, celery, shallot, and garlic 8 min. Add wine, simmer 5 min. Add chopped and crushed tomatoes, simmer 30 min. Add water, salt, and pepper, bring to a boil. Add salmon, cook 4 min, then add shrimp, cook 4 more min. Finish with parsley.
12. Leek and Pea Soup with Poached Salmon
🥩 24g protein
Ingredients: 2 leeks, 2 celery stalks, 1 cup white wine, 12 oz salmon fillet, 2 cups chicken stock, 2 tbsp butter, 2 potatoes chopped, 2.5 cups peas, 3 tbsp fresh dill. Steps: Simmer leeks, celery, and wine 10 min, add salmon and poach 8-10 min, remove and flake. Sauté butter and potatoes, add stock, simmer 15 min until potatoes are tender. Add peas and dill, blend until smooth. Top with flaked salmon.
13. Lentil Soup with Lemony Shrimp
🥩 28g protein
Ingredients: 1.5 cups lentils, 6 cups broth, 1 onion diced, 2 cloves garlic minced, 1 lb shrimp, juice of 1 lemon, fresh parsley. Steps: Sauté onion and garlic 5 min. Add broth and lentils gradually, cooking like risotto, stirring often, 25-30 min until creamy. Remove from heat, add shrimp and lemon juice, residual heat cooks the shrimp through. Finish with parsley.
14. Shrimp and Asparagus Chowder
🥩 29g protein
Ingredients: 1 lb shrimp, 1 lb asparagus chopped, 6 cups broth, 1 cup cream, 2 potatoes diced, 1 onion diced. Steps: Sauté onion 4-5 min. Add broth and potatoes, simmer 15 min until tender. Add asparagus, cook 5 min. Stir in cream and shrimp, cook 3-4 min until shrimp turns pink.
15. Salmon and Dill Potato Soup
🥩 27g protein
Ingredients: 1.5 lb salmon cut into chunks, 3 potatoes diced, 6 cups broth, 1 cup cream, 1/4 cup fresh dill chopped. Steps: Simmer broth and potatoes 15 min until tender. Add salmon, cook 6-8 min until cooked through. Stir in cream and dill.
16. Beef and Barley Spring Vegetable Soup
🥩 30g protein
Ingredients: 1.5 lb beef stew meat, 3/4 cup barley, 8 cups beef broth, 2 carrots diced, 1.5 cups peas, fresh herbs. Steps: Brown beef 6-8 min. Add broth and barley, simmer 45 min until beef is tender. Add carrots and peas, cook 10 min. Finish with fresh herbs.
17. Ground Beef and Spinach Soup
🥩 28g protein
Ingredients: 1.5 lb ground beef, 1 can diced tomatoes, 3 cups spinach, 6 cups broth, 1 tsp Italian seasoning. Steps: Brown beef 6-8 min. Add tomatoes, broth, and seasoning, simmer 15 min. Stir in spinach until wilted.
18. Lamb and White Bean Soup with Mint
🥩 29g protein
Ingredients: 1.5 lb ground lamb, 2 cans white beans rinsed, 6 cups broth, 2 cloves garlic minced, 1/4 cup fresh mint chopped. Steps: Brown lamb with garlic 6-8 min. Add broth and white beans, simmer 15 min. Finish with fresh mint.
19. Lemon Turmeric Lentil Soup
🥩 18g protein
Ingredients: 1.5 cups lentils, 1 onion diced, 1 carrot diced, 1 tsp turmeric, 6 cups broth, juice of 1 lemon. Steps: Sauté onion and carrot 5-7 min. Add turmeric, cook 1 min. Add broth and lentils, simmer partially covered 30-40 min until tender. Finish with lemon juice.
20. Tuscan White Bean and Spinach Soup
🥩 17g protein
Ingredients: 2 cans white beans rinsed, 3 cups spinach, 4 cloves garlic minced, 6 cups vegetable broth. Steps: Sauté garlic 1 min. Add broth and beans, simmer 15 min. Stir in spinach until wilted.
21. Turkish Lentil Soup
🥩 16g protein
Ingredients: 1.5 cups red lentils, 1 onion diced, 1 tsp cumin, 1 tsp paprika, 6 cups broth, juice of 1 lemon, chili oil for drizzling. Steps: Sauté onion, cumin, and paprika 5 min. Add broth and lentils, simmer 20-25 min until soft. Blend smooth. Finish with lemon juice and a drizzle of chili oil.
22. Chickpea and Spring Vegetable Soup
🥩 19g protein
Ingredients: 1 can chickpeas rinsed, 1 lb asparagus chopped, 1.5 cups peas, 6 cups vegetable broth, fresh herbs. Steps: Simmer broth and chickpeas 10 min. Add asparagus and peas, cook 5-6 min until tender. Finish with fresh herbs.
23. Lemony White Bean and Kale Soup
🥩 18g protein
Ingredients: 2 cans white beans rinsed, 3 cups chopped kale, 6 cups broth, juice of 1 lemon. Steps: Simmer broth and beans 10 min. Add kale, cook until wilted, 5 min. Finish with lemon juice.
24. Green Lentil and Spinach Soup
🥩 17g protein
Ingredients: 1.5 cups green lentils, 1 onion diced, 6 cups broth, 3 cups spinach. Steps: Sauté onion 5 min. Add broth and lentils, simmer 25-30 min until tender. Stir in spinach at the end until just wilted.
25. Split Pea Soup with Fresh Mint
🥩 16g protein
Ingredients: 1.5 cups split peas, 1 onion diced, 2 carrots diced, 6 cups broth, 1/4 cup fresh mint chopped. Steps: Sauté onion and carrots 5-7 min. Add broth and split peas, simmer 40-45 min until peas break down. Finish with fresh mint.
26. White Bean and Asparagus Soup
🥩 18g protein
Ingredients: 2 cans white beans rinsed, 1 lb asparagus chopped, 6 cups broth. Steps: Simmer broth and half the beans 10 min, blend smooth for body. Return to pot with remaining beans and asparagus, cook 5-6 min until asparagus is tender-crisp.
27. Red Lentil and Carrot Soup
🥩 17g protein
Ingredients: 1.5 cups red lentils, 3 carrots chopped, 1 tsp cumin, 6 cups broth, fresh cilantro. Steps: Simmer broth, lentils, carrots, and cumin 25 min until soft. Blend smooth. Finish with fresh cilantro.
28. Egg Drop Spring Vegetable Soup
🥩 14g protein
Ingredients: 6 cups vegetable broth, 1.5 cups peas, 1/2 cup sliced scallions, 3 eggs beaten. Steps: Simmer broth and peas 5 min. Slowly drizzle in beaten eggs while stirring gently to form ribbons. Finish with scallions.
29. Greek Lemon Chicken Soup with Egg (Avgolemono)
🥩 26g protein
Ingredients: 1.5 lb diced chicken, 8 cups chicken broth, 3/4 cup rice, 3 eggs, juice of 2 lemons. Steps: Simmer broth and chicken 15 min until cooked. Add rice, cook 15-18 min. Whisk eggs and lemon juice together, slowly temper with hot broth, then stir back into the pot off heat until silky.
30. Cottage Cheese and Pea Soup
🥩 22g protein
Ingredients: 1 cup cottage cheese, 2 cups peas, 4 cups vegetable broth, 1 onion diced. Steps: Sauté onion 4-5 min. Add broth and peas, simmer 10 min. Blend with cottage cheese until smooth and creamy.
31. Corn and Shrimp Chowder
🥩 26g protein
Ingredients: 1 lb shrimp, 3 cups corn kernels, 6 cups broth, 1 cup cream, 1 onion diced, 2 potatoes diced. Steps: Sauté onion 4-5 min. Add broth and potatoes, simmer 15 min until tender. Add corn and cream, simmer 5 min. Add shrimp, cook 3-4 min until pink.
32. Chicken and Corn Chowder
🥩 28g protein
Ingredients: 1.5 lb diced chicken breast, 3 cups corn kernels, 6 cups broth, 1 cup cream, 1 onion diced. Steps: Sauté onion 4-5 min. Add broth and chicken, simmer 15 min until cooked. Add corn and cream, simmer 5-8 min.
33. Spring Vegetable and White Bean Chowder
🥩 20g protein
Ingredients: 2 cans white beans rinsed, 1 lb asparagus chopped, 1.5 cups peas, 2 leeks sliced, 6 cups vegetable broth. Steps: Sauté leeks 5 min. Blend half the beans with broth for a creamy base. Combine with remaining beans, asparagus, and peas, simmer 8-10 min until tender.
34. Miso Soup with Tofu and Spring Greens
🥩 12g protein
Ingredients: 6 cups dashi or vegetable broth, 1/3 cup miso paste, 1 block soft tofu cubed, 2 cups spring greens. Steps: Warm broth without boiling. Whisk in miso paste until dissolved. Add tofu and greens, warm through 2-3 min, do not boil.
35. Herby White Gazpacho with Almonds
🥩 10g protein
Ingredients: 1.5 cups almonds, 2 cups stale bread cubed, 4 cups cold vegetable broth, 2 cloves garlic, fresh herbs (parsley, chives), olive oil, sherry vinegar. Steps: Soak bread in broth 10 min. Blend almonds, soaked bread, garlic, herbs, olive oil, and vinegar until smooth. Chill at least 1 hour before serving.
How I'm Thinking About Protein in Soup
The broth itself usually contributes very little protein on its own, it's really the chicken, beans, lentils, or seafood swimming in it that does the work. A soup built around 4 to 6 oz of a real protein source per serving will consistently land in the 25 to 30g range, while a lighter vegetable-forward soup might sit closer to 15 to 20g unless you add beans or lentils.
If you want to push any of these higher without changing the flavor, stirring in a can of white beans or a scoop of plain Greek yogurt right before serving works in almost every broth-based soup on this list. For more meals built around real protein numbers from the start, my 25 high-protein dinners collection follows this same approach across a wider range of dishes.
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Frequently Asked Questions
Which of these soups has the most protein?
Salmon and Shrimp Stew with Thyme leads at around 32g, with several chicken and white bean soups close behind in the high-20s.
Which of these are good for meal prep?
Lentil-based and bean-based soups hold up especially well over several days in the fridge, and often taste better the next day. Soups with delicate seafood are best made fresh or added just before reheating.
How were these protein numbers calculated?
Each estimate is based on typical portion sizes for the named protein source. Swapping proteins or adjusting portions will shift the number. Our Macro Calculator can help you recalculate for your specific version.
Soup has a reputation as a starter or a side, but a bowl built around a real protein source can easily carry a whole meal. If you're mapping out a full week of dinners around real numbers instead of guesswork, my 30-Day Protein Plan tool can help build that out from scratch, soup included.
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Written By
Emily Carter
Emily started Kitchen Proteins after getting tired of high-protein recipes that were either bland or took an hour to make on a weeknight. Every recipe she publishes is tested in a real kitchen first, with the protein count calculated from the exact ingredients used, not a rounded guess.
