Mornings can be chaotic. Between school runs and meetings, who has time for a sit-down breakfast? I used to grab a granola bar, but by 10 AM I was starving. That's why I started making this High Protein Breakfast Soup.
Advertisements1
It's like a savory hug in a bowl. Packed with eggs, turkey sausage, and beans, it's got staying power. Plus, it's a great way to use up veggies from the fridge.
This soup is my weekend meal-prep hero. I make a big pot on Sunday, and we reheat it all week. It's warm, comforting, and honestly, it tastes like a hearty dinner – but it's totally breakfast-appropriate.
Why You'll Love This Recipe
About the Ingredients
1 tbsp (15ml) olive oil
Use extra-virgin for flavor. You can swap with avocado oil or butter.
1 lb (450g) ground turkey sausage
Use chicken sausage or crumbled tofu for a vegetarian option.
1 medium yellow onion, diced
About 1 cup. Red onion or shallots work too.
2 cloves garlic, minced
Fresh is best, but 1/2 tsp garlic powder works in a pinch.
1 cup (150g) diced carrots
About 2 medium carrots. Swap for celery or bell peppers.
1 cup (150g) diced zucchini
About 1 small zucchini. Use yellow squash or mushrooms.
6 cups (1.4L) low-sodium chicken broth
Vegetable broth works for a vegetarian version.
1 can (15oz/425g) cannellini beans, drained and rinsed
Great northern beans or chickpeas are good substitutes.
4 large eggs
Use pasture-raised if possible. For a vegan option, omit and add extra beans.
1 tsp dried thyme
Use 1 tbsp fresh thyme if you have it.
1/2 tsp smoked paprika
Adds a lovely smoky depth. Regular paprika works too.
Salt and black pepper to taste
Start with 1/2 tsp salt and 1/4 tsp pepper, adjust as needed.
2 cups (60g) fresh spinach
Kale or Swiss chard are great swaps.
Tips & Tricks
Don't overcook the eggs
The soup is done when the whites are set but the yolks are still slightly soft. That gives a creamy texture.
Season in layers
Taste after adding the broth and beans, then adjust salt. The sausage can be salty, so go easy.
Prep ahead
Chop all veggies the night before to make morning assembly a breeze.
Pro Tips
Step-by-Step Instructions
1. Brown the sausage
Heat olive oil in a large pot over medium-high heat (350°F/175°C). Add turkey sausage and cook, breaking it up with a spoon, until browned and no longer pink, about 5-7 minutes. Transfer to a plate.
2. Sauté the aromatics
In the same pot, add onion and carrots. Cook over medium heat (325°F/165°C) until softened, about 5 minutes. Stir in garlic and cook for 1 minute until fragrant.
3. Add zucchini and seasonings
Add zucchini, thyme, and paprika. Stir and cook for 2 minutes, allowing the spices to bloom.
4. Pour in broth and beans
Return the sausage to the pot. Add chicken broth and cannellini beans. Bring to a boil, then reduce heat to low (200°F/95°C) and simmer uncovered for 10 minutes.
5. Season the soup
Taste the broth and add salt and pepper as needed. Remember the sausage adds salt, so start with 1/2 tsp salt and 1/4 tsp pepper.
6. Crack in the eggs
Using a ladle, create 4 small wells in the simmering soup. Crack one egg into each well. Cover the pot and let it simmer gently for 4-5 minutes, until the whites are set but the yolks are still soft.
7. Add spinach and serve
Turn off the heat. Gently stir in the fresh spinach until it wilts. Ladle the soup into bowls, making sure each gets an egg. Serve hot with crusty bread if desired.
Delicious Variations
Spicy Southwest
Add 1/2 tsp chipotle powder and a can of diced green chilies. Top with avocado and cilantro.
Mediterranean
Swap turkey for lamb, add 1 tsp oregano, and use cannellini beans. Top with feta and fresh dill.
Vegan
Omit the eggs and sausage, use vegetable broth, and add extra beans or tofu. Stir in a spoonful of nutritional yeast for a cheesy flavor.
How to Store High Protein Breakfast Soup
Refrigerator
Store in an airtight container for up to 4 days. The eggs will continue to cook slightly, but they'll still be tasty.
Freezer
Freeze without the eggs for up to 3 months. Thaw overnight in the fridge, then reheat and add a freshly poached or fried egg on top.
Reheating
Reheat gently on the stovetop over medium-low heat, stirring occasionally. If the soup has thickened, add a splash of broth or water.
Frequently Asked Questions
Q: Can I make this soup vegetarian?
Yes, absolutely. Omit the turkey and use vegetable broth. Add an extra can of beans or some tofu for protein. The eggs are still great for protein.
Q: How do I poach eggs in soup?
Make a small well in the simmering soup with a ladle, crack the egg directly into the well, then cover the pot and let it cook gently. The whites set while the yolk stays soft.
Q: Can I use frozen spinach?
Yes, you can. Add it directly to the soup and let it thaw and heat through. It will take a minute or two longer to wilt.
Q: Is this soup good for meal prep?
Definitely. It keeps well in the fridge for up to 4 days. Just reheat gently and add a fresh egg on top if you want.
Try this High Protein Breakfast Soup this week. Make a pot on Sunday and watch your mornings get easier. Small steps count.
High Protein Breakfast Soup
Start your day with this warm, savory High Protein Breakfast Soup – a hearty, veggie-packed bowl that keeps you full until lunch.
🧂 Ingredients
- 1 tbsp (15ml) olive oil
- 1 lb (450g) ground turkey sausage
- 1 medium yellow onion, diced
- 2 cloves garlic, minced
- 1 cup (150g) diced carrots
- 1 cup (150g) diced zucchini
- 6 cups (1.4L) low-sodium chicken broth
- 1 can (15oz/425g) cannellini beans, drained and rinsed
- 4 large eggs
- 1 tsp dried thyme
- 1/2 tsp smoked paprika
- Salt and black pepper to taste
- 2 cups (60g) fresh spinach
📋 Instructions
- 1Brown the sausage — Heat olive oil in a large pot over medium-high heat (350°F/175°C). Add turkey sausage and cook, breaking it up with a spoon, until browned and no longer pink, about 5-7 minutes. Transfer to a plate.
- 2Sauté the aromatics — In the same pot, add onion and carrots. Cook over medium heat (325°F/165°C) until softened, about 5 minutes. Stir in garlic and cook for 1 minute until fragrant.
- 3Add zucchini and seasonings — Add zucchini, thyme, and paprika. Stir and cook for 2 minutes, allowing the spices to bloom.
- 4Pour in broth and beans — Return the sausage to the pot. Add chicken broth and cannellini beans. Bring to a boil, then reduce heat to low (200°F/95°C) and simmer uncovered for 10 minutes.
- 5Season the soup — Taste the broth and add salt and pepper as needed. Remember the sausage adds salt, so start with 1/2 tsp salt and 1/4 tsp pepper.
- 6Crack in the eggs — Using a ladle, create 4 small wells in the simmering soup. Crack one egg into each well. Cover the pot and let it simmer gently for 4-5 minutes, until the whites are set but the yolks are still soft.
- 7Add spinach and serve — Turn off the heat. Gently stir in the fresh spinach until it wilts. Ladle the soup into bowls, making sure each gets an egg. Serve hot with crusty bread if desired.
Maya writes about sustainable living and practical zero-waste swaps for busy families. She focuses on small, budget-friendly changes that fit into real life.
