If you crave a bowl that warms you up and powers you through the day, this High Protein White Bean Soup is it. We build big flavor with sautéed aromatics, creamy cannellini beans, lean chicken sausage (optional), and a bright squeeze of lemon. A handful of kale folds in for color and nutrients, while a silky, protein-boosted finish (thanks to blended beans and a spoonful of Greek yogurt) makes every spoonful satisfying without feeling heavy. It’s simple, cozy, and perfect for meal prep—exactly the kind of weeknight win I love to share from my Asheville kitchen.
Table of Contents
Why You’ll Love High Protein White Bean Soup
- Serious protein, simple ingredients: Cannellini beans + chicken sausage + optional Greek yogurt deliver staying power.
- Creamy without cream: Pureed beans create a velvety body with no flour or heavy cream.
- One-pot ease: Minimal dishes, maximum comfort.
- Versatile: Keep it vegetarian, go dairy-free, or add extra greens and grains—your call.
- Budget-friendly: Pantry staples transform into a wholesome pot of goodness.
- Meal-prep hero: The flavors deepen by day two and it freezes beautifully.
Ingredients:
- 2 tbsp olive oil
- 1 lb chicken sausage, casings removed (Italian or garlic-herb; optional for vegetarian)
- 1 medium yellow onion, finely diced
- 2 ribs celery, finely diced
- 2 medium carrots, finely diced
- 4 cloves garlic, minced
- 1 tsp dried thyme
- 1 tsp dried oregano
- ¼ tsp crushed red pepper flakes (optional)
- 6 cups low-sodium chicken or vegetable broth
- 3 (15-oz) cans cannellini beans, drained and rinsed (about 5 cups), divided
- 2 bay leaves
- 1 tsp kosher salt, plus more to taste
- ½ tsp black pepper
- 1 small Parmesan rind (optional, umami boost; omit for dairy-free)
- 3 cups chopped Tuscan kale or baby spinach, packed
- 1 tbsp lemon juice, plus more to taste
- ½ cup plain Greek yogurt, 2% or 5% (optional for extra protein/creaminess)
- Fresh parsley, chopped, for garnish
Optional add-ins (choose 1–2):
- 1 cup cooked quinoa or farro (adds body and protein)
- 1 can (15 oz) chickpeas, rinsed
- ½ tsp smoked paprika (subtle “hammy” depth for vegetarian version)
Step-by-Step Instructions
- Brown the sausage (optional): Heat olive oil in a large pot over medium-high heat. Add chicken sausage and cook, breaking it up, until browned, 5–7 minutes. Transfer to a bowl; leave 1 tbsp fat in the pot.
- Sauté aromatics: Add onion, celery, and carrots with a pinch of salt. Cook, stirring, until softened and lightly golden, 6–8 minutes. Stir in garlic, thyme, oregano, and red pepper flakes; cook 30 seconds until fragrant.
- Build the base: Pour in broth. Add bay leaves, Parmesan rind (if using), salt, and pepper. Stir in 2 cans of cannellini beans (reserve 1 can for blending). Return sausage to the pot (if using).
- Simmer: Bring to a gentle boil; reduce heat and simmer 15 minutes to marry flavors.
- Protein-creamy boost: In a blender, combine the remaining 1 can of beans with 1 cup hot soup liquid; blend until very smooth. Stir puree back into the pot for body and extra protein.
- Greens & finish: Add kale/spinach and simmer 3–5 minutes until tender. Off heat, stir in lemon juice. Taste and adjust salt, pepper, and acidity.
- Optional creamy swirl: For even more protein and a silky finish, whisk Greek yogurt with ¼ cup hot soup in a small bowl, then stir into the pot (off heat) to prevent curdling.
- Serve: Ladle into bowls. Garnish with parsley and a few cracks of black pepper. Add extra lemon if you like it bright.
How to Serve High Protein White Bean Soup
Serve this soup piping hot in warmed bowls so the body stays velvety from first spoonful to last. I love finishing each bowl with a thread of good olive oil, a lemon wedge on the side, and a shower of parsley. If you used the optional Parmesan rind during simmering, a light dusting of freshly grated Parmesan on top ties it together with a savory pop (skip if dairy-free).
For texture, offer crisp add-ons: homemade garlic croutons, toasted sourdough, or even roasted chickpeas for crunch. If you’re feeding athletes or extra-hungry eaters, serve with whole-grain toast rubbed with a cut garlic clove, or spoon the soup over cooked quinoa or farro for even more staying power.
This bowl plays well with bright, simple sides: a quick tomato-cucumber salad, shaved fennel with lemon, or steamed green beans tossed with a little olive oil and sea salt. If you want a cozier pairing, make a half-sandwich—turkey, arugula, and mustard on multigrain—so the meal stays high-protein, balanced, and satisfying.
Beverage-wise, a sparkling water with lemon, light Pinot Grigio, or unsweetened iced tea keeps the palate refreshed between creamy bites. For spice fans, set out Calabrian chili oil or Aleppo pepper so guests can customize the heat without overwhelming the base.
Entertaining? Set up a topping bar: chopped herbs, lemon wedges, red pepper flakes, shaved Parmesan, toasted seeds, and extra Greek yogurt for dolloping. It turns a simple pot into an interactive, family-style moment—and ensures everyone builds their perfect, protein-packed bowl.
How to Store High Protein White Bean Soup
This soup stores like a dream, making it a meal-prep favorite. Cool it quickly—let the pot sit off heat 15–20 minutes, then transfer to shallow containers.
Refrigerate: Keep in airtight containers up to 4 days. The flavors deepen by day two. Beans thicken as they rest; whisk in a splash of broth or water when reheating to your preferred consistency.
Freeze: For the best texture, freeze without the Greek yogurt added. Portion into freezer-safe containers, leaving ½ inch headspace. Label and freeze up to 3 months. Thaw overnight in the fridge. Rewarm gently, then stir in yogurt just before serving (off heat).
Reheat: Warm on the stovetop over low to medium-low heat, stirring often. Avoid a hard boil, which can split dairy and make greens look dull. If microwaving, cover loosely and heat at 70% power in 60–90 second intervals, stirring between bursts. Add a splash of water or broth if it’s thicker than you prefer.
Food safety: Always refrigerate within 2 hours of cooking. Use clean ladles and airtight containers to extend quality. If the soup smells off or looks overly bubbly after storage, when in doubt, toss it out.
Make-ahead tip: Cook through Step 5 (before adding greens and yogurt). Cool and store. When ready to serve, bring to a simmer, add greens for 3–5 minutes, finish with lemon and optional yogurt, and ladle up. You’ll get just-cooked greens with that fresh color and pleasant bite.
Tips to Make High Protein White Bean Soup
- Blend a portion of beans: Pureeing 1 can creates body and creaminess—no cream needed.
- Brown for flavor: If using chicken sausage, get real color on it; those browned bits season the whole pot.
- Season in layers: Salt the aromatics, adjust again after the simmer, and finish with lemon for lift.
- Mind the broth: Choose low-sodium broth so you control the salt.
- Finish off heat: Stir in Greek yogurt off heat to keep it smooth and glossy.
- Use the rind: A small Parmesan rind adds umami without heaviness (omit for dairy-free).
- Greens last: Add kale/spinach in the final minutes to keep them vibrant.
- Protein boosters: Fold in cooked quinoa, extra beans, or diced rotisserie chicken to push the protein even higher.
- Texture balance: If it’s too thick after chilling, whisk in warm broth. Too thin? Simmer uncovered a few minutes to reduce.
- Herb swap: Try rosemary instead of thyme for a woodsy profile, or a pinch of smoked paprika for cozy depth in vegetarian versions.
Variations of High Protein White Bean Soup
- Tuscan Turkey & Bean: Swap chicken sausage for ground turkey; add 1 tsp fennel seeds and a handful of sun-dried tomatoes.
- Lemony Herbed Vegetarian: Skip sausage. Add 1 can chickpeas, ½ tsp smoked paprika, and extra lemon + parsley.
- Chicken & Orzo Power Bowl: Stir in ¾ cup small whole-wheat orzo; add diced rotisserie chicken at the end.
- Roasted Garlic & Greens: Roast a head of garlic, squeeze in the cloves, and fold in extra kale for a sweet-savory twist.
- Spicy Calabrian: Stir in 1–2 tsp Calabrian chili paste and finish with basil and a drizzle of chili oil.
- Quinoa-Boosted Meal Prep: Add 1 cup cooked quinoa and portion into jars with lemon wedges and herb packets.
- Dairy-Free Creamy: Blend 1½ cans of beans for a richer body and finish with olive oil instead of yogurt or Parmesan.
- Ham & White Bean Classic: Replace sausage with diced lean ham; add a pinch of mustard powder for “split-pea” vibes with white beans.
FAQs
Can I make it vegetarian?
Yes. Omit the sausage, use vegetable broth, and consider adding chickpeas or quinoa to keep the protein high.
Will it still be creamy without yogurt?
Absolutely. The blended beans create a naturally creamy texture. Finish with olive oil for richness.
Which beans are best?
Cannellini beans are classic, but Great Northern beans or navy beans work beautifully too.
How can I make it spicier?
Add red pepper flakes with the aromatics, or swirl in Calabrian chili paste or hot sauce to taste at the end.
Can I use dried beans?
Yes. Cook 1½ cups dried cannellini (about 4–5 cups cooked) until tender before starting the recipe. Proceed as written.
Final Thoughts
High Protein White Bean Soup is proof that simple pantry staples can deliver big flavor and lasting energy. It’s cozy enough for a rainy night and balanced enough for a midday lunch that won’t slow you down. Keep it classic, add your favorite greens, or make it spicy—this pot flexes with your cravings and your pantry.
Learn more about our hearty bowls like The Pioneer Woman Chili
Check out White Chicken Chili
Don’t miss our creamy favorite Creamy Potato Soup
Follow me on Facebook and Pinterest where I share cozy, easy-to-make baking recipes just like this one.
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High Protein White Bean Soup
- Total Time: 45 minutes
- Yield: 6 servings 1x
Description
This High Protein White Bean Soup is creamy, cozy, and satisfying—powered by cannellini beans, optional chicken sausage, bright lemon, and tender greens. Meal-prep friendly and naturally creamy without heavy cream.
Ingredients
- 2 tbsp olive oil
- 1 lb chicken sausage, casings removed (optional for vegetarian)
- 1 medium yellow onion, finely diced
- 2 ribs celery, finely diced
- 2 medium carrots, finely diced
- 4 cloves garlic, minced
- 1 tsp dried thyme
- 1 tsp dried oregano
- 1/4 tsp crushed red pepper flakes (optional)
- 6 cups low-sodium chicken or vegetable broth
- 3 (15-oz) cans cannellini beans, drained and rinsed, divided
- 2 bay leaves
- 1 tsp kosher salt, plus more to taste
- 1/2 tsp black pepper
- 1 small Parmesan rind (optional; omit for dairy-free)
- 3 cups chopped Tuscan kale or baby spinach
- 1 tbsp lemon juice, plus more to taste
- 1/2 cup plain Greek yogurt, 2% or 5% (optional)
- Fresh parsley, chopped, for garnish
Instructions
1. Heat oil in a large pot over medium-high. Brown chicken sausage 5–7 minutes; transfer to a bowl.
2. Add onion, celery, and carrots with a pinch of salt; cook 6–8 minutes until softened. Stir in garlic, thyme, oregano, and red pepper flakes; cook 30 seconds.
3. Pour in broth. Add bay leaves, Parmesan rind (if using), salt, pepper, and 2 cans of beans. Return sausage and bring to a gentle simmer; cook 15 minutes.
4. Blend the remaining can of beans with 1 cup hot soup until smooth; stir back into pot for body.
5. Add kale/spinach; simmer 3–5 minutes until tender. Off heat, stir in lemon juice and adjust seasoning.
6. Temper Greek yogurt with a little hot soup, then stir in off heat (optional). Ladle into bowls and garnish with parsley.
Notes
Keep it vegetarian by skipping sausage; add chickpeas or quinoa for more protein.
Freeze without yogurt for best texture; stir in dairy after reheating.
Parmesan rind adds umami—omit for dairy-free.
For spice lovers, add Calabrian chili paste or extra red pepper flakes at the end.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 1/2 cups
- Calories: 320
- Sugar: 4g
- Sodium: 780mg
- Fat: 10g
- Saturated Fat: 3g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 9g
- Protein: 24g
- Cholesterol: 35mg