High Protein Soup Recipes for Weight Loss With Turkey Meatballs, Tofu Egg Drop and Split Peas

High protein soup recipes for weight loss work when the protein is in the pot, not on the side: eggs and tofu, lean turkey, split peas. Here are three, from 23 to 33 g of protein a bowl. No soup melts weight away, but a bowl that keeps you full is easier to stick with:

Soup	Protein comes from	Per bowl
Tofu egg drop soup with edamame	Eggs, silken tofu, edamame	305 calories, 29 g protein, 18 g carbohydrate
Turkey meatball and spinach soup	93 % lean ground turkey, egg	347 calories, 33 g protein, 19 g carbohydrate
Smoky split pea soup	Dry green split peas	377 calories, 23 g protein, 59 g carbohydrate

Here is my twist on the usual weight loss soup. Most of them are vegetables in broth, which is fine until you are hungry again at 4 p.m. So let's flip the order: pick the protein first, then build the soup around it. Egg ribbons and tofu cubes in a ginger broth. Little turkey meatballs that cook right in the pot. Split peas that collapse into something thick and smoky. Vegetables still fill the bowl, they just are not doing the job alone.

Why put the protein in the bowl: what four papers found

I read these on PubMed before writing a single recipe. Here is what each can and cannot say.

• Protein and appetite, meal by meal. A 2020 meta-analysis pooled randomized trials in healthy adults that compared meals with the same calories (PMID 32768415). Right after eating, more protein meant less hunger (7 mm lower on a 100 mm rating scale) and more fullness (10 mm higher), with changes in gut hormones linked to appetite. In the longer trials, those effects were not clear, and the authors say more trials are needed.
• People with overweight or obesity. A 2020 systematic review found ten studies with 1,079 participants that lasted at least a week (PMID 32648023). Six reported more fullness or satiety on a higher-protein diet. The authors rate the evidence as low, because the protocols differed and the risk of bias was high.
• Keeping muscle while losing weight. A 2024 meta-analysis of trials in adults with overweight or obesity who were trying to lose weight (PMID 39002131) found that eating more protein helped people keep more muscle mass, across 28 trials and 1,989 participants. It did not protect strength or physical function. Intakes above 1.3 g per kilogram of body weight a day were linked to gains in muscle mass, and intakes below 1.0 g to a higher risk of losing it.
• Why soup feels filling. In a small 2013 study, 12 volunteers ate the same meal as a solid plate, a chunky soup and a smooth soup (PMID 23093339). The smooth soup had the slowest gastric emptying and gave more fullness, a form of satiety, than the solid meal, but it also caused the biggest rise in blood sugar, the glycaemic response.

Put together, the honest version is this: protein helps with fullness at the meal, and with muscle during weight loss, but no trial here tested a soup for weight loss. These are good bowls to build a week on, not a shortcut. The CDC lists seafood, poultry, eggs, legumes, soy products, nuts and seeds among healthful protein options, and describes a healthy eating plan as one that stays within your daily calorie needs: these three soups use poultry, eggs, soy and legumes.

Low calorie high-protein soup recipes for weight loss: tofu egg drop soup with edamame

The lightest bowl of the three and the fastest. The mash-up is simple: classic egg drop soup, plus silken tofu and edamame, which together bring more protein to the pot than the four eggs do. Silken tofu goes soft and custardy in hot broth, so it melts into the egg ribbons instead of fighting them.

Serves 3. Prep 5 minutes. Cook about 10 minutes.

Ingredients

• 960 ml (4 cups) low-sodium chicken broth
• 1 tablespoon low-sodium soy sauce
• 1 tablespoon (6 g) grated ginger root
• 2 tablespoons cornstarch, mixed with 3 tablespoons cold water
• 150 g (1 cup) frozen shelled edamame
• 340 g (12 oz) silken tofu, cut into 2 cm (3/4 inch) cubes
• 4 large eggs
• 30 g (about 3) scallions, thinly sliced
• 1/4 teaspoon black pepper

Steps

1. Flavor the broth. Bring the broth, soy sauce and ginger to a simmer in a medium pot.
2. Add the edamame and tofu. Simmer the edamame for 3 minutes, then slide in the tofu and give it 2 minutes. Stir gently, or it breaks up.
3. Thicken. Stir the cornstarch mix again and pour it in. Simmer for about 1 minute, until the broth turns glossy and coats a spoon.
4. Make the ribbons. Beat the eggs in a jug. Keep the soup at a steady simmer, stir it in one direction to make a slow whirlpool, and pour the eggs in a thin stream. Leave them for 20 to 30 seconds, then stir once. The ribbons should be fully set and firm; USDA FSIS lists 160°F (71.1°C) for eggs, which simmering broth is well above.
5. Finish with the scallions and black pepper.

Per bowl: about 305 calories, 29 g protein, 18 g carbohydrate, 14 g fat and 407 mg sodium.

What to change if you want more heat: a pinch of white pepper or chili flakes at the end. If you want it heartier, add a handful of baby spinach with the tofu.

High protein low carb soup recipes for weight loss: turkey meatball and spinach soup

The most protein on the page, 33 g, with only 19 g of carbohydrate. The meatballs are not browned first: they poach straight in the simmering broth, which keeps lean turkey tender and saves a pan. A spoonful of rolled oats inside each one holds the moisture in. The lemon at the end is the flavor combo that makes it taste bright instead of heavy.

Serves 4. Prep 20 minutes. Cook about 25 minutes.

Ingredients

• 454 g (1 lb) lean ground turkey, 93 % lean
• 1 large egg
• 30 g (1/3 cup) rolled oats
• 9 g (3 cloves) garlic, minced, divided
• 1/2 teaspoon salt, divided
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil
• 1 medium onion, chopped
• 150 g (2 medium) carrots, diced
• 2 stalks celery, diced
• 1.44 L (6 cups) low-sodium chicken broth
• 1 teaspoon dried oregano
• 140 g (5 oz) baby spinach
• 2 tablespoons lemon juice

Steps

1. Mix the meatballs. In a bowl, combine the turkey, egg, oats, a third of the garlic, half the salt and the pepper. Mix with a fork just until it holds together, then roll into about 20 small balls, 2.5 cm (1 inch) across. Wet hands keep it from sticking.
2. Soften the base. Warm the oil in a large pot over medium heat. Cook the onion, carrots and celery for 6 to 8 minutes, until soft. Add the rest of the garlic and the oregano for the last minute.
3. Simmer. Pour in the broth with the rest of the salt and bring it to a gentle simmer.
4. Poach the meatballs. Drop them in one by one and simmer, without a hard boil, for 12 to 15 minutes. They are done at 165°F (73.9°C) in the center, the USDA FSIS minimum for ground poultry.
5. Wilt and brighten. Stir in the spinach for a minute, then take the pot off the heat and add the lemon juice.

Per bowl: about 347 calories, 33 g protein, 19 g carbohydrate, 17 g fat and 566 mg sodium.

Try it with kale instead of spinach (give it 5 minutes), or swap the oregano for dill. For more meals on the same idea, our high protein low carb meals has three recipes with 5 to 6 g of carbs a serving.

A plant-based bowl: smoky split pea soup

No meat, no soaking, and still 23 g of protein a bowl from the peas alone. The twist is the spice: cumin and paprika give it a smoky, slow-cooked depth with no meat in the pot. It is the most filling of the three and the highest in carbohydrate, because peas are a starchy legume.

Serves 5. Prep 15 minutes. Cook 50 to 65 minutes.

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 150 g (2 medium) carrots, diced
• 2 stalks celery, diced
• 9 g (3 cloves) garlic, minced
• 1 teaspoon ground cumin
• 2 teaspoons paprika, smoked if you have it
• 400 g (2 cups) dry green split peas, rinsed
• 960 ml (4 cups) low-sodium chicken broth
• 4 cups (960 ml) water
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons lemon juice

Steps

1. Build the base. Warm the oil in a large pot over medium heat and cook the onion, carrots and celery for 6 to 8 minutes. Add the garlic, cumin and paprika and stir for 1 minute, until fragrant.
2. Add the peas. Stir in the split peas, broth and water. Bring to a boil, then lower the heat and simmer, partly covered, for 45 to 60 minutes, stirring every 10 minutes so nothing sticks.
3. Check the texture. The peas are ready when they fall apart when pressed against the side of the pot.
4. Blend half, or not. For a creamy bowl, blend about half the soup and stir it back in. Leave it chunky if you watch your blood sugar: in the small study above, the smooth soup raised it the most.
5. Season at the end with the salt, pepper and lemon juice.

Per bowl: about 377 calories, 23 g protein, 59 g carbohydrate, 7 g fat and 330 mg sodium.

Split pea soup thickens a lot as it cools. Loosen each bowl with a splash of water when you reheat it, and bring leftovers back to 165°F (73.9°C), steaming hot, as USDA FSIS advises. A pot on Sunday slots right into our meal prep ideas for weight loss.

More high protein bowls from this site

• The biggest protein number: our white chicken chili recipe, 42 g a bowl, with chicken breast and white beans.
• Hands-off: the beef, mushroom and barley soup in our healthy crockpot recipes for weight loss, 34 g of protein for 284 calories.
• Comfort food: a one-pot lasagna soup with lean turkey and spinach, 27 g of protein.
• When you would rather not have soup: a lemon chicken and chickpea skillet with 50 g of protein for 395 calories.

Safety: kidneys, blood sugar and allergens

• Kidney disease. NIDDK says some people with chronic kidney disease may need moderate amounts of protein so waste does not build up in the blood, while too little protein can lead to malnutrition. People on dialysis may need more. If you have kidney disease, work out your protein amount with a dietitian or your health care professional before eating more of it.
• Diabetes. The CDC explains that carbohydrates raise blood sugar, and that eating them with protein, fat or fiber slows how fast it rises. It lists beans and peas among carb foods, so count the split pea soup as one, and ask your doctor or a registered dietitian how many carbs to aim for at each meal.
• Sodium. The Dietary Guidelines, as cited by NIDDK, set a limit of 2,300 mg a day for adults, and many people with kidney disease need less. Low-sodium broth and soy sauce keep these bowls between 330 and 566 mg.
• Cooking temperatures (USDA FSIS). Ground poultry 165°F (73.9°C), eggs 160°F (71.1°C), leftovers 165°F (73.9°C). A food thermometer beats guessing.
• Allergens. The egg drop soup contains eggs and soy, and soy sauce usually contains wheat. The meatballs contain egg; oats can carry gluten unless labeled gluten-free. Check your broth label too.

Food supports health; it does not replace care from your doctor.

How we researched this

• Nutrition: each soup was calculated ingredient by ingredient from USDA FoodData Central, including 93 % lean ground turkey, eggs, silken tofu, edamame, dry green split peas and low-sodium chicken broth. The weights of a medium onion, a celery stalk and a teaspoon of oregano or cumin come from USDA portion data, and black pepper is too small to count, so every total is an estimate.
• Studies: PubMed searches on November 6, 2026 for meta-analyses, reviews and trials on dietary protein, soup, satiety, energy intake and weight loss. I read the full abstract of the four papers cited.
• Official sources, read on November 6, 2026: NIDDK, Eating Right for Chronic Kidney Disease; CDC, Diabetes Meal Planning; CDC, Tips for Healthy Eating for a Healthy Weight; USDA FSIS, Safe Minimum Internal Temperature Chart.