Protein-Packed Soup (270 calories, 25g protein)

Okay, so I’ve been obsessed with finding ways to get more protein without eating another chicken breast. Like, seriously, how many grilled chicken dinners can one person handle?

That’s how I stumbled onto this soup situation. And let me tell you, it’s been a game changer in my kitchen.

The Backstory (AKA My Protein Struggles)

Look, I’m gonna be honest here. I was one of those people who thought protein meant expensive protein powder that tasted like chalky sadness or endless meal prep containers of plain chicken. Exciting stuff, right?

Then my trainer was like “you need at least 25 grams of protein per meal” and I nearly had a breakdown in the grocery store. Do you know how expensive that gets? My bank account was crying.

But here’s the thing I discovered by accident—and I mean complete accident because I was basically throwing random stuff in a pot one Tuesday night—you can pack a ridiculous amount of protein into soup without breaking the bank. Who knew?

How This Recipe Happened

So there I was, staring into my fridge after a long day, and all I had was some ground turkey (on sale, obviously), a can of white beans I’d forgotten about, and some frozen vegetables that had seen better days. Not exactly inspiring.

I was about to order pizza when I thought… you know what? Let me just throw this stuff together and see what happens. Worst case scenario, I’d still order pizza.

Plot twist: I didn’t need the pizza.

This soup turned out to be exactly what I didn’t know I was looking for. It’s got 25 grams of protein per serving, clocks in at only 270 calories, and actually tastes like something you’d want to eat. Like, multiple times a week want to eat.

The Magic Behind the Numbers

Here’s what makes this soup a protein powerhouse without tasting like diet food:

Ground turkey – I use 93/7 lean because it’s cheaper than chicken breast and has more flavor. Fight me.

White beans – These little guys are basically protein bombs disguised as comfort food. One cup has like 15 grams of protein. Sneaky little things.

Greek yogurt – Added at the end for creaminess. Don’t worry, it doesn’t taste like yogurt. It just makes everything rich and satisfying.

Now, here’s the thing—and I learned this the hard way after making this soup about twenty times—the order you add stuff actually matters. Who would’ve thought?

Ingredients (The Good Stuff)

• 1 lb ground turkey (93/7 lean – trust me on this)
• 2 cans white beans, drained and rinsed (cannellini or great northern work great)
• 4 cups low-sodium chicken broth (I use the carton kind because I’m not making homemade broth on a Tuesday night)
• 2 cups baby spinach (or whatever greens are about to go bad in your fridge)
• 1 large onion, diced (prepare to cry – it’s inevitable)
• 3 cloves garlic, minced (or more, I don’t judge)
• 2 carrots, diced
• 2 celery stalks, diced
• 1/2 cup plain Greek yogurt (the thick kind, not the runny stuff)
• 2 tsp Italian seasoning
• 1 tsp smoked paprika (game changer, seriously)
• Salt and pepper to taste
• 2 tbsp olive oil
• Optional: red pepper flakes if you like a little heat

Actually, you know what? Don’t buy pre-diced vegetables. I tried that once thinking I’d save time and they were basically vegetable mush. Just dice them yourself while watching Netflix or something.

The Method (Where the Magic Happens)

Step 1: Heat olive oil in a large pot over medium heat. Add the diced onion and cook until it starts getting translucent—about 5 minutes. Your kitchen will start smelling amazing. This is normal.

Step 2: Add garlic, carrots, and celery. Cook for another 3-4 minutes. Don’t rush this part. I used to just dump everything in at once and wondered why my vegetables were still crunchy after an hour. Learn from my mistakes.

Step 3: Add the ground turkey and break it up with a wooden spoon. Cook until it’s no longer pink—probably 6-8 minutes. The turkey might release some liquid. That’s fine. Let it cook off.

Step 4: Add Italian seasoning and smoked paprika. Stir it around for about 30 seconds until it smells incredible.

Oh wait, I almost forgot—you need to season as you go. I used to add all the salt at the end and it never tasted right. Add a pinch of salt after the vegetables, another pinch after the turkey. Trust the process.

Step 5: Pour in the chicken broth and add the beans. Bring it to a boil, then reduce heat and let it simmer for 15-20 minutes. The beans will get creamy and start breaking down a little. That’s exactly what we want.

Step 6: Add the spinach and cook just until it wilts—maybe 2 minutes max. Spinach goes from perfect to slimy real quick, so don’t walk away during this part.

Step 7: Here’s the crucial part—turn off the heat completely before adding the Greek yogurt. I repeat: TURN OFF THE HEAT. Mix the yogurt with a little bit of the hot soup in a small bowl first (this prevents it from curdling), then stir it back into the pot.

Learned this one the hard way when my soup looked like it had chunks of cottage cheese floating in it. Not cute.

The Real Talk Section

This soup is pretty forgiving, but there are a few things that will absolutely ruin your day if you mess them up:

Don’t add the yogurt while the soup is still bubbling. I cannot stress this enough. It will curdle and look gross and you’ll want to start over. Been there. Cried about it.

Taste as you go. I know this sounds obvious, but seriously—every brand of broth is different, every onion has a different level of sweetness. Adjust the seasoning throughout the cooking process.

The beans matter. I’ve tried this with different beans and white beans are definitely the way to go. Black beans make it taste weird, kidney beans are too… beany? Is that a word? Whatever, use white beans.

Don’t skip the smoked paprika. Regular paprika is fine, but smoked paprika adds this depth of flavor that makes people think you actually know what you’re doing in the kitchen.

Serving Suggestions (From Real Life)

I usually eat this with some crusty bread because I’m not a monster. But if you’re watching carbs, it’s perfectly satisfying on its own.

My roommate likes to add hot sauce to everything, and apparently this soup is no exception. I tried it once and it’s actually pretty good if you’re into that.

Pro tip: This freezes incredibly well. I make a double batch and freeze half in those cheap plastic containers from the grocery store. Future me is always grateful.

The Numbers That Matter

Per serving (makes 4 hearty servings):

• 270 calories
• 25g protein (yes, really)
• 8g fiber
• Only 6g fat

I calculated this about five times because I couldn’t believe the protein content. But yeah, it’s legit.

Things I Learned the Hard Way

Version 1.0 was basically turkey water with beans. I forgot to cook the vegetables properly and didn’t season anything. My dog wouldn’t even eat it.

Version 2.0 was better but way too salty because I dumped all the seasoning in at once like some kind of animal.

Version 3.0 was when I figured out the Greek yogurt situation. Game changer.

Version 4.0 (the one you’re getting) is the result of way too many Tuesday night experiments and probably too much wine during the cooking process.

Why This Actually Works

Look, I’ve tried a lot of “healthy” recipes that taste like punishment. This isn’t one of them.

The turkey gives you that hearty, satisfying protein hit without being dry or boring. The beans add creaminess and more protein (sneaky, but effective). The Greek yogurt makes the whole thing rich and comforting without adding a bunch of calories.

And here’s the thing nobody tells you about high-protein meals—they actually keep you full. Like, for hours. I used to be hungry again 30 minutes after eating soup. Not with this one.

Random Thoughts and Tips

Sometimes I add a splash of white wine while the vegetables are cooking. Not necessary, but it makes me feel fancy.

If you meal prep, portion this out right after it cools. Don’t let it sit in the pot for three days and then try to divide it up. The beans get mushy and it’s just not the same.

My neighbor asked for this recipe after I brought her some when she was sick. She made it and texted me at 10 PM to tell me it was “stupid good.” So there’s that endorsement.

Oh, and if you have picky eaters in your house—my sister’s kids eat this and they refuse to eat anything green usually. I think the beans trick them into thinking it’s mac and cheese soup or something.

The Bottom Line

This soup hits all the marks: high protein, low calories, actually tastes good, and doesn’t require any weird ingredients or equipment. Plus it makes your house smell amazing while it’s cooking.

Is it going to change your life? Probably not. But will it make Tuesday night dinner less stressful while helping you hit your protein goals? Absolutely.

Give it a try and let me know how it turns out. Seriously—I love hearing when people make this and add their own twists to it.

Now excuse me while I go make another batch because writing about it made me hungry again.

Happy cooking! (And may your beans never be mushy and your yogurt never curdle!)