If you’re looking for a cozy, hearty meal that’s high in protein, this Italian White Bean Soup has you covered. With nourishing ingredients like organic white beans, chicken bone broth, and a hint of bacon, this soup is perfect for meal prepping, freezing, and reheating—plus, it’s packed with protein to keep you fueled throughout the day.
Whether you’re a busy mom or just need a satisfying lunch that you can pull from the freezer, this recipe offers a flavorful blend of savory and bright flavors, thanks to the lemon zest and fresh spinach stirred in at the end. And with 15g of protein per serving, it’s a great addition to your weekly meal rotation, especially if you’re looking to up your protein intake.
Why This Soup is Perfect for High-Protein Goals
Protein is crucial for everything from muscle repair to keeping you feeling full and energized. This soup checks all the boxes for a protein-packed meal that’s not only delicious but also easy to make and store. Here’s a breakdown of the protein powerhouses in this recipe:
- White beans: A plant-based protein star, white beans provide about 7-8g of protein per half-cup serving. They’re also high in fiber, which helps keep you fuller for longer.
- Bacon: While not a huge protein source, the bacon adds richness and a little extra protein while keeping the soup’s flavor profile indulgent.
- Chicken bone broth: A great alternative to regular broth, bone broth brings additional protein and collagen, which is excellent for gut health and joint support.
Ingredients (for 4 servings):
- 1 tbsp grass-fed butter
- 4 ounces bacon, diced (I like Pederson’s uncured, no sugar added)
- 1 yellow onion, diced
- 2 celery stalks, diced
- 3 garlic cloves, minced
- 1/2 tsp crushed red pepper
- 2 cans organic white beans (cannellini, white kidney beans, or great northern)
- 4 cups pasture-raised chicken bone broth
- 1 Parmesan cheese rind (adds richness and depth of flavor)
- 1 tsp rosemary
- 1/2 tsp oregano
- Zest of half a lemon + juice of 1 lemon
- 1 tsp salt
- 1/2 tsp black pepper
- 3 cups organic spinach
Directions:
- Brown the bacon and sauté the veggies
Heat a large pot or Dutch oven over medium heat. Add the grass-fed butter and bacon. Sauté for 4-5 minutes until the bacon is slightly browned. - Build the flavor
Add the diced onion, garlic, celery, crushed red pepper, salt, and pepper. Cook for another 5 minutes, allowing the flavors to combine. Add 2 tablespoons of water to scrape any browned bits from the bottom of the pan (those little bits add extra flavor!). - Simmer the soup
Add the chicken bone broth, beans, cheese rind, rosemary, oregano, lemon zest, salt, and pepper. Bring everything to a boil, then reduce the heat to medium-low. Cover the pot and simmer for about 25 minutes. - Finish with spinach and lemon
Stir in the spinach and lemon juice, then cook for another 5 minutes uncovered. The fresh spinach and lemon juice will brighten up the flavors. - Cool, freeze, or enjoy
You can enjoy the soup right away or portion it into Souper Cubes to freeze overnight. Once frozen, pop the cubes out and store them in a freezer bag for up to 3 months. Reheat by microwaving a soup cube for 1.5-2 minutes, and you’ll have a quick, high-protein meal ready in no time.
Macros (per serving):
- 340 calories
- 15g protein
- 18g carbs
- 25g fat
Perfect for Meal Prep and Postpartum
This soup isn’t just delicious—it’s also super practical. If you’re in the midst of a busy schedule, need something postpartum-friendly, or simply love to meal prep, this soup can be made ahead and frozen. Pop the frozen cubes into freezer bags, and you’ll have a hearty, protein-packed option that’s ready to go whenever you need it.
So, if you’re looking to hit your protein goals without sacrificing flavor, this Italian White Bean Soup is a must-try. Make a big batch, freeze it, and enjoy cozy, satisfying meals all week long. Let me know if you give it a try!
For more high-protein soup ideas, check out my High-Protein Soup Roundup, perfect for freezing and reheating, especially when you’re short on time.
