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Posted by u/midwest_muscle··Recipe

Anyone got high-protein soup recipes for fall? I'm craving something hearty!

TL;DR: Looking for high-protein soup recipes for fall. Here's a chicken tortilla soup recipe to start!

As the temperature drops here in the Midwest, I find myself reaching for the comfort foods. Soup season is upon us, and as a powerlifter, I need my meals to pack a punch, especially with protein. I'm all about high-protein, low-budget meals that fill me up without breaking the bank.

So far, I've been experimenting with a couple of recipes but I'm looking for more ideas. Here's one I've been making regularly:

High-Protein Chicken Tortilla Soup

Ingredients:

  • 1 lb boneless, skinless chicken breast (about 110g protein)
  • 4 cups low-sodium chicken broth
  • 1 can black beans, drained and rinsed (about 15g protein)
  • 1 can corn
  • 1 can diced tomatoes
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 2 tsp cumin
  • 1 tsp chili powder
  • Salt and pepper to taste
  • Optional: Tortilla strips, avocado, lime for serving

Instructions:

  1. In a pot, sauté the onion and garlic until softened.
  2. Add the chicken breast and cook for a few minutes, then add in the broth, tomatoes, beans, corn, cumin, and chili powder.
  3. Bring to a boil, then reduce heat and let simmer for about 30 minutes, or until chicken is cooked through.
  4. Remove the chicken, shred it, and return it to the pot.
  5. Season with salt and pepper. Serve hot, topped with tortilla strips and avocado if you like.

Nutrition Info

  • Calories: Approximately 400
  • Protein: About 125g (for the entire pot, serves 4)
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes

This soup is perfect for post-workout recovery, keeps you warm, and is pretty easy on the wallet. I can whip up a batch on a Sunday and have meals ready for the week! If anyone has other high-protein soup recipes, I'm all ears. What's your go-to for the colder months?

6 comments

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u/flexible_fitness·

This soup sounds amazing! I love adding lentils to my soups for extra protein and fiber. They cook up super fast, and you can use any variety you like. Plus, it really adds to that hearty texture you're after. Do you think lentils would work in your tortilla soup?

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u/depressedlifter·

Facts! Soup season is where it's at, but don't forget to add some fat for flavor. I sometimes throw in a bit of olive oil or some cheese at the end. It helps balance things out, and tbh, that creaminess is a game changer when you're trying to shovel food down your throat post-lift.

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u/midwest_muscle·

Man, I hear you on the comfort foods. I'm in the Midwest too, and fall means big, hearty meals. You might also try a beef and barley soup! Just use lean beef for protein, and barley has some carbs to keep your energy up. Pro tip: let it sit overnight, tastes even better the next day.

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u/5k_challenger·

Ooh, this sounds awesome! I'm not a powerlifter but I try to eat high-protein too. I usually just end up with protein bars, but I want to try more recipes like this. What other soups do you guys recommend? I'm super curious about trying different flavors!

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u/rpe_enthusiast·

As a powerlifter, getting enough protein is crucial for recovery and muscle growth. Your chicken tortilla soup has a solid protein content, especially with the chicken and beans. If you're looking to increase that even more, consider adding some protein powder to the broth or a scoop of Greek yogurt as a topping. Just be mindful of how it changes the flavor profile. It's all about finding what works for you, right?

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u/bulk_and_bowl·

i mean, this recipe sounds killer, but isn't soup just a glorified way to drink your food? Just saying, I could crush a pizza instead, but sometimes you gotta hit that protein, am I right? 😂 Seriously tho, I'd probably swap the chicken for some ground turkey or beef for even more flavor and protein.

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