High Protein Soup Recipe for Muscle Gain

When it comes to building muscle, recovery and nutrition go hand in hand,and this high-protein soup is crafted to support precisely that. Designed by an expert chef with performance-focused precision, this recipe fuels your body with clean, powerful ingredients that maximize satiety and strength. Each bowl is hearty yet balanced, combining lean proteins, slow-release carbohydrates, and nourishing vegetables for a soup that tastes exceptional and performs even better.

Ingredients List

• 2 tbsp olive oil
• 1 medium onion, finely chopped
• 3 cloves garlic, minced
• 1 lb boneless, skinless chicken breast (or turkey breast), cubed
• 1 cup red lentils, rinsed
• 1 cup cooked chickpeas
• 4 cups low-sodium chicken or vegetable broth
• 2 cups spinach or kale
• 1 large carrot, diced
• 1 celery stalk, diced
• 1 tsp paprika
• 1 tsp turmeric
• 1 tsp black pepper
• 1 tsp sea salt (adjust to taste)
• Optional: ½ cup Greek yogurt for extra creaminess and protein

Step-by-Step Instructions

1. Prepare the Aromatics

Heat olive oil in a pot. Sauté onion and garlic until fragrant and lightly golden.

2. Add the Protein Base

Add cubed chicken or turkey. Cook until lightly browned on all sides.

3. Build the Flavor

Stir in paprika, turmeric, salt, and pepper to coat the meat, enhancing its depth and warmth.

4. Add Lentils and Vegetables

Add red lentils, chickpeas, carrot, and celery. Mix well.

5. Pour in Broth

Add the broth, bring to a boil, then reduce to a simmer. Cook for 20–25 minutes until lentils are soft and protein is tender.

6. Add Greens

Stir in spinach or kale during the last 5 minutes of cooking.

7. Boost with Greek Yogurt (Optional)

Remove from heat and swirl in Greek yogurt for added protein and creaminess.

Cook Time

10 minutes prep
25–30 minutes cooking
Total: 35–40 minutes

Servings

Serves 4 hearty bowls

Nutritional Information (approx. per serving)

• Calories: 310
• Protein: 32g
• Carbohydrates: 28g
• Fat: 8g
• Fiber: 8g

Storage Instructions

Cool the soup completely before transferring to airtight containers. Refrigerate for up to 4 days. Freeze for up to 2 months. When reheating, add a splash of broth or water to maintain texture.

Suggestions

• Increase protein by adding tofu cubes, beans, or quinoa.
• Add chili flakes for a metabolism-boosting kick.
• For vegetarian muscle support, replace chicken with extra chickpeas and lentils.
• Blend half the soup for a thicker, creamier consistency.

Seasonal Relevance

This soup is ideal year-round. In winter, its warmth and protein density support recovery and immunity. In summer, it works beautifully as a light, nutrient-rich meal after intense training sessions. Seasonal vegetables can easily be swapped to match the time of year.

Conclusion

This high-protein soup is more than just nourishment—it’s a performance-driven dish engineered to support strength, muscle development, and recovery. With its balanced flavors, nutrient density, and chef-crafted refinement, it’s a recipe you’ll return to again and again, whether you’re meal prepping or seeking a satisfying post-workout meal.