High Protein White Bean Soup for Healthy Fall Dinners
High Protein White Bean Soup is the kind of recipe that warms you from the inside out. When the crisp air of autumn rolls in, this soup instantly turns into one of my favorite healthy fall dinners for two. I remember the first time I made it after a chilly evening walk. The smell of garlic, thyme, and sausage simmering with beans filled my kitchen, and every spoonful was pure comfort. This hearty soup brings together protein-rich cannellini beans, savory sausage, and fresh spinach for a dish that feels indulgent but still fits into Ozempic meal plan recipes or anyone searching for healthy filling soups.
High Protein White Bean Soup
Ingredients
Equipment
Method
- Heat olive oil in a Dutch oven over medium-high heat. Add sausage and cook until browned, breaking it up with a spoon. Drain excess fat.
- Add onion, carrots, and celery. Cook for 8 to 10 minutes until softened. Stir in garlic and cook for one more minute.
- Add broth, beans, tomatoes, thyme, and red pepper flakes. Stir well and bring to a gentle simmer.
- Cover and cook for 20 to 30 minutes to allow flavors to blend.
- Stir in spinach and let it wilt for 2 to 3 minutes.
- Season with salt and pepper. Ladle into bowls and garnish with Parmesan if desired.
Nutrition
Notes
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Why you will love this recipe
This soup is packed with benefits. It is hearty, nutrient-rich, and naturally high in protein. The sausage adds depth, while the beans deliver creaminess and bulk for one of the best bean heavy meals you can make at home. It is excellent for batch cooking, making it a top choice for soup for meal prep. You can enjoy it as is or prepare it in a slow cooker if you love easy healthy crockpot soups that do all the work for you.
Ingredients for High Protein White Bean Soup
| Ingredient | Measurement | Notes and Substitutions |
| Olive oil | 1 tbsp | Avocado oil works too |
| Italian sausage | 1 lb | Mild or spicy, casings removed |
| Onion | 1 large | Chopped |
| Carrots | 2 | Peeled and diced |
| Celery | 2 stalks | Diced |
| Garlic | 4 cloves | Minced |
| Chicken broth | 6 cups | Use vegetable broth for vegetarian option |
| Cannellini beans | 2 cans (15 oz each) | Rinsed and drained |
| Diced tomatoes | 1 can (14.5 oz) | Undrained |
| Thyme | ½ tsp | Dried or fresh |
| Red pepper flakes | ¼ tsp | Optional for mild spice |
| Spinach | 2 cups | Roughly chopped |
| Salt and pepper | To taste | |
| Parmesan cheese | For serving | Optional garnish |
Tip: For extra protein and fiber balance, stir in cooked quinoa to turn it into a satisfying quinoa recipes soup.
How to make High Protein White Bean Soup
- Heat olive oil in a Dutch oven over medium-high. Add sausage and cook until browned, breaking it apart with a spoon. Drain excess fat.
- Add onion, carrots, and celery. Cook for 8 to 10 minutes until softened. Stir in garlic and cook for one more minute.
- Add broth, beans, tomatoes, thyme, and red pepper flakes. Stir well and bring to a gentle simmer.
- Cover and cook for 20 to 30 minutes so the flavors come together.
- Stir in spinach and let it wilt for 2 to 3 minutes.
- Season with salt and pepper, ladle into bowls, and sprinkle with Parmesan if desired.
This step by step method creates one of the best high protein low fiber recipes that still tastes comforting and filling.
Serving ideas for this healthy comfort soup
Serve with crusty bread or garlic knots for dipping. Pair it with a crisp green salad for balance. Add roasted pumpkin or butternut squash on the side for a seasonal upgrade. If following Ozempic meal plan recipes, enjoy a smaller bowl alongside roasted vegetables for a lighter portion.
Pro tips to perfect your soup
- Mash a few beans before simmering to create a naturally creamy broth.
- Add quinoa or farro for a twist on quinoa recipes soup that boosts protein.
- For a crockpot version, brown the sausage and aromatics first, then let everything cook low and slow for 6 to 7 hours.
Mistakes to avoid
- Adding spinach too early, which makes it mushy. Always stir it in last.
- Overloading with spice if you use hot sausage. In that case skip red pepper flakes.
- Skipping the sauté step. Taking time to soften onion, carrot, and celery is the key to deep flavor.
Storage and reheating tips
This soup is perfect for soup for meal prep.
| Storage Method | Duration | Tip |
| Refrigerator | 4 days | Keep in airtight container |
| Freezer | 3 months | Freeze flat in zip bags to save space |
Reheat gently on the stovetop or in the microwave. Add broth if the soup thickens.
Frequently asked questions
Is this soup high protein but low fiber?
Yes, it is one of the best high protein low fiber recipes thanks to sausage and beans, making it great for sensitive diets.
Can I make this vegetarian?
Yes, use vegetable broth, skip the sausage, and add more beans or quinoa for extra protein.
Can I add quinoa to this recipe?
Yes, quinoa makes it a hearty quinoa recipes soup that is perfect for meal prep.
Is this soup freezer friendly?
Yes, freeze for up to three months and reheat as needed for quick healthy comfort soup meals.
Conclusion
High Protein White Bean Soup is cozy, hearty, and versatile. Whether you want healthy fall dinners for two, a batch of healthy filling soups for the week, or a dish that works for easy healthy crockpot soups, this recipe has it all. Save this recipe now and keep it handy for busy weeknights or chilly weekends.
