I make this high protein lentil soup when I need something easy, filling, and actually satisfying after a long day, and it's one of our son's favorite soups.

Closeup image of high protein lentil soup served in a white bowl with a blue rim.

It works because it's simple to prep, budget-friendly, and loaded with protein and fiber, so you stay full longer. It's great for meal prep, reheats well, and you can easily adjust it depending on what you have on hand.

Things to Know Before Making High Protein Lentil Soup

Don't overcook the pasta or it can get too soft. Add it near the end for the best texture.
You can swap the broth for vegetable broth to keep it vegetarian, or use bone broth for extra protein.
Let it simmer low and slow so the lentils soften evenly without breaking apart.
Pro tip: Let the soup sit for 10-15 minutes before serving. It thickens slightly and the flavor gets even better.

I've been creating simple, high protein recipes since 2018, and this is one I come back to often because it's easy, filling, and works for busy weeks.

If you like this, try my Instant Pot Crack Chicken Soup, Red Curry Chicken Soup, Keto Chicken Bacon Ranch Soup, or Instant Pot Chicken Noodle Soup (with Rotisserie Chicken) for more easy meal ideas.

Ingredients Overview

Olive oil: Helps soften the veggies and builds flavor
Onion, carrots, celery: Classic base that adds depth and texture
Garlic: Adds bold flavor
Diced tomatoes: Brings acidity and balances the richness
Green lentils: The main protein and fiber source
Chicken bone broth: Adds protein and richness (swap for low sodium broth if needed)
Fresh thyme: Adds a subtle earthy flavor
Small pasta: Makes it more filling and family-friendly
Optional toppings: Parmesan, pancetta, olive oil drizzle for extra flavor

Full ingredient amounts are listed in the recipe card below.

How to Cook High Protein Lentil Soup

Step 1: Build the base

Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery and cook until softened, about 5 to 8 minutes. This step builds the foundation of flavor, so don't rush it.

Step 2: Add garlic and seasoning

Stir in garlic, salt, and pepper. Cook for about 1 minute until fragrant. This helps release the garlic flavor without burning it.

Step 3: Simmer the tomatoes

Add diced tomatoes with their juices and let them simmer for about 8 minutes. Stir occasionally until slightly reduced and broken down.

Step 4: Cook the lentils

Stir in lentils, then add the broth and thyme. Bring to a boil, reduce heat, cover, and simmer for about 30 minutes until lentils are nearly tender.

Step 5: Add pasta

Stir in the pasta and continue simmering for about 8 minutes until al dente. Keep an eye on it so it doesn't overcook.

Step 6: Finish and serve

Taste and adjust seasoning. Serve warm with optional toppings like Parmesan, pancetta, or a drizzle of olive oil.

Substitutions and Variations

Swap green lentils for brown lentils if needed
Add cooked chicken or turkey sausage for extra protein
Use high protein pasta like chickpea or lentil pasta
Make it vegetarian with vegetable broth
Add red pepper flakes for a little heat

What to Serve With High Protein Lentil Soup

Serve this with a simple side salad, roasted vegetables, or a slice of crusty bread. It also pairs well with lighter meals like grilled chicken or a fresh cucumber salad.

Storage and Freezing

Refrigerate leftovers in an airtight container for 3-4 days. Reheat at 350°F until warmed through. Freeze for up to 3 months and thaw in the fridge before reheating.

Two bowls of lentil soup being served for a high protein meal.

FAQs

Can I make lentil soup low carb or lower carb?

Yes, just skip the pasta or use a low carb alternative. The soup will still be filling thanks to the lentils and protein.

How do I increase the protein even more?

Use bone broth, add cooked chicken or sausage, or stir in high protein pasta for an easy boost.

Do lentils need to be soaked first?

No, green lentils do not require soaking. Just rinse them before adding to the soup.

More Easy High Protein Soup Recipes

Recipe

Low Calorie High Protein Lentil Soup

Jenni Cole

This high protein lentil soup is hearty, filling, and perfect for meal prep or easy weeknight dinners. Made with green lentils, vegetables, and broth, it delivers 35g of protein per serving and can be made with or without meat depending on your preference.

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Prep Time 10

Cook Time 1

Total Time 1 10

Course Soups

Servings

Calories 280 kcal

Ingredients

1 tablespoon olive oil
1 medium onion chopped
2 carrots peeled and chopped
2 celery stalks chopped
2 garlic cloves chopped
Salt and freshly ground black pepper, to taste
14.5 ounce can of diced tomatoes
1 ¼ cup dried green lentils
12 cups chicken bone broth or low salt chicken broth
4-6 fresh thyme sprigs
⅔ cup dried small pasta
Optional garnishes - shredded parmesan and/or pancetta, olive oil drizzle

Instructions

Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Cook for 5 to 8 minutes until softened.
Stir in garlic, salt, and pepper. Cook for 1 minute until fragrant.
Add diced tomatoes with their juices. Simmer for about 8 minutes, stirring occasionally, until slightly reduced.
Stir in lentils, then add broth and thyme sprigs. Bring to a boil, then reduce heat, cover, and simmer for 30 minutes until lentils are nearly tender.
Add pasta and continue simmering for 8 minutes, until pasta is al dente.
Remove thyme sprigs, taste, and adjust seasoning as needed. Serve warm with optional toppings if desired.

Notes

Cook pasta just until al dente to avoid it getting too soft
Swap broth types depending on dietary needs
Add cooked meat for extra protein
Let soup sit before serving for better texture
Store leftovers properly for best flavor

Macros per serving:
Calories: 280
Protein: 35g
Carbs: 36g
Fat: 5g

Nutrition

Serving: 1gCalories: 280kcalCarbohydrates: 36gProtein: 35gFat: 5g

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