Nothing beats coming home to a pot of this high-protein white bean soup simmering on the stove. As a busy mom, I need meals that are both nourishing and easy to pull together – and this one checks all the boxes. Packed with protein from the white beans and Italian sausage, loaded with veggies, and finished with a splash of cream for richness, it’s become my go-to when I want something hearty that doesn’t skimp on flavor. The best part? It comes together in under an hour. My kids gobble it up (kale and all!), and I love how it makes meal prep for the week a breeze.
Table of Contents
Table of Contents
Why You’ll Love This High Protein White Bean Soup
This soup has become my absolute favorite weeknight hero – and here’s why:
Packed with Protein and Flavor
Between the creamy white beans and savory Italian sausage, each bowl delivers a whopping 21g of protein that’ll keep you full for hours. The beans melt into the broth while the sausage adds that perfect meaty bite. And don’t even get me started on how the garlic, herbs, and splash of vinegar make every spoonful sing!
Quick and Easy to Make
From chopping to serving, this soup comes together in just 45 minutes – most of which is hands-off simmering time. I’ve made it so often I could probably do it blindfolded now! It’s the perfect solution when you need something nourishing fast without sacrificing flavor.
Ingredients for High Protein White Bean Soup
Here’s everything you’ll need to make this cozy, protein-packed soup – I promise it’s all simple stuff you might already have in your pantry! The magic happens when these humble ingredients come together.
- The protein stars: 1 lb Italian sausage (hot or mild – your choice!), 2 cans white beans (drained and rinsed)
- Veggie base: 1 small sweet onion (diced), 3 carrots (peeled and diced), 3 stalks celery (diced), 4 cloves garlic (minced), 4 gold potatoes (cubed), 1 bunch Tuscan kale (ribs removed and thinly sliced)
- Flavor boosters: 1 teaspoon poultry seasoning, 1 teaspoon Italian seasoning, 1 teaspoon kosher salt, 1/2 teaspoon black pepper, pinch red pepper flakes, 2 tablespoons red wine vinegar
- Liquid goodness: 6 cups chicken broth, 1 cup heavy cream
- Thickener: 3 tablespoons flour
- For serving: Fresh parsley/chives/basil, grated parmesan cheese, extra black pepper
A quick tip – don’t skip rinsing those canned beans! It makes all the difference in texture. And if you’re like me and always have random herb bunches wilting in the fridge, this soup is the perfect way to use them up.
How to Make High Protein White Bean Soup
Alright, let’s get cooking! I’ve made this soup so many times I could probably do it in my sleep, but I’ll walk you through each step carefully. The secret is building layers of flavor – trust me, your taste buds will thank you!
Browning the Sausage
First things first – grab your favorite soup pot (I use my trusty Dutch oven) and heat it over medium-high. Toss in that Italian sausage and let it work its magic. You’ll want to break it up with your spoon as it cooks until it’s nicely browned – about 5-6 minutes. Don’t rush this step! Those crispy brown bits equal big flavor.
Here’s my little trick: Scoop out the cooked sausage with a slotted spoon, but leave about 1-2 tablespoons of that glorious grease in the pot. That sausage fat is liquid gold for cooking our veggies!
Sautéing the Vegetables
Now for the veggie party! Toss in your diced onion, carrots, and celery – I call this my “holy trinity” for soups. Let them soften and get friendly for about 4-6 minutes, stirring occasionally. When they start looking a bit translucent, add the minced garlic and all those wonderful seasonings (poultry seasoning, Italian seasoning, salt, pepper, and red pepper flakes).
Oh, the aroma at this point is heavenly! Stir everything for about a minute – just until the garlic becomes fragrant. Careful not to burn it though, or it’ll turn bitter (been there, done that).
Simmering the Soup
Time to bring it all together! Sprinkle the flour over the veggies and stir until everything’s coated – this’ll help thicken our soup beautifully. Then dump in those cubed potatoes and chicken broth. Crank up the heat until it boils, then dial it back to a gentle simmer.
Here’s where patience comes in – let it bubble away uncovered for about 20 minutes. You’ll know it’s ready when the potatoes are fork-tender but not mushy. I like to stir occasionally and scrape any tasty bits from the bottom of the pot.
Finishing Touches
Now for the grand finale! Stir in those creamy white beans, the reserved sausage, and the kale. The kale will look like a lot at first, but it wilts down surprisingly fast – about 3-4 minutes. Pour in the heavy cream last and let everything warm through.
My secret weapon? A splash of red wine vinegar right at the end. It brightens all the flavors perfectly! Give it a taste and adjust the salt or pepper if needed. Your kitchen should smell absolutely incredible by now!
Tips for the Best High Protein White Bean Soup
After making this soup more times than I can count, I’ve picked up some handy tricks that make it foolproof. Here are my best tips for soup success:
- Turkey sausage works beautifully if you want a lighter option – just add a drizzle of olive oil when browning since it’s leaner
- Not a kale fan? Swap in spinach (add it at the very end) or even chopped Swiss chard
- For extra creamy texture, mash about 1/4 of the beans before adding them to the pot
- Short on time? Use pre-chopped mirepoix mix from the produce section – I won’t tell!
- Make it ahead: The flavors deepen overnight, so it’s perfect for meal prep (just wait to add the kale until reheating)
- Too thick? Thin with extra broth when reheating – the beans really soak up liquid
- Vegetarian version: Skip the sausage and use veggie broth – add smoked paprika for that missing depth
One last pro tip: Always taste before serving! Sometimes it needs an extra pinch of salt or splash of vinegar to really make the flavors pop. Trust your palate – you’ve got this!
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21g Protein White Bean Soup That Will Warm Your Soul
A hearty and protein-packed white bean soup with Italian sausage, vegetables, and kale, perfect for a nourishing meal.
- Total Time: 45 minutes
- Yield: 6 servings 1x
Ingredients
- 1 lb Italian sausage
- 1 small sweet onion, diced
- 3 carrots, peeled and diced
- 3 stalks celery, diced
- 4 cloves garlic, minced
- 1 teaspoon poultry seasoning
- 1 teaspoon Italian seasoning
- 1 teaspoon kosher salt
- 1/2 teaspoon black pepper
- pinch red pepper flakes
- 3 tablespoons flour
- 4 gold potatoes, cubed
- 6 cups chicken broth
- 2 cans white beans, drained and rinsed
- 1 cup heavy cream
- 1 bunch Tuscan kale, ribs removed and thinly sliced
- 2 tablespoons red wine vinegar
- For serving: fresh parsley, chives or basil, parmesan cheese, black pepper
Instructions
- Heat a large soup pot over medium-high heat. Add sausage and cook until browned. Remove and set aside, leaving 1-2 tbsp grease.
- Add onion, carrot, and celery. Sauté for 4-6 minutes until softened.
- Add garlic, poultry seasoning, Italian seasoning, salt, black pepper, and red pepper flakes. Stir for 60 seconds.
- Toss in flour, coating the veggies, then add potatoes and chicken broth. Bring to a boil, then simmer for 20 minutes.
- Stir in white beans, kale, cream, and sausage. Let kale wilt.
- Finish with red wine vinegar and adjust seasoning to taste.
- Serve hot with parmesan cheese, fresh herbs, and bread.
Notes
- Use turkey sausage for a lighter option.
- Substitute kale with spinach if preferred.
- Store leftovers in the fridge for up to 3 days.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Italian
- Diet: Low Lactose
Nutrition
- Serving Size: 1 bowl
- Calories: 420
- Sugar: 6g
- Sodium: 900mg
- Fat: 22g
- Saturated Fat: 9g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 8g
- Protein: 21g
- Cholesterol: 55mg
Serving Suggestions for High Protein White Bean Soup
Oh, how I love serving this soup – it’s like wrapping yourself in a warm, protein-packed hug! Here’s how I make it extra special when it hits the table:
First, don’t skip the garnishes – they make all the difference! I always have a little bowl of freshly grated parmesan cheese for sprinkling (the good stuff, not the green can!), along with whatever herbs I’ve got on hand. Parsley adds freshness, chives give a mild oniony bite, and basil brings summer vibes even in winter.
Now, about bread – crusty bread is non-negotiable in my house. My kids love dunking thick slices of sourdough or ciabatta right into their bowls. Sometimes I’ll even rub a garlic clove on toasted bread for extra flavor. If you’re feeling fancy, garlic bread or cheesy breadsticks take it over the top!
For a complete meal, I’ll often pair this with:
- A simple green salad with lemon vinaigrette to cut through the richness
- Roasted vegetables when I want to pack in even more nutrients
- A crisp white wine like Pinot Grigio for the adults
- For my kids? Apple slices or grapes on the side – they love the sweet contrast!
Here’s my favorite way to serve it: ladle the steaming soup into wide bowls, top with a generous sprinkle of parmesan and herbs, grind some fresh pepper over the top, and serve with bread on the side. The colors alone will make everyone come running to the table!
Storing and Reheating
Here’s the beautiful thing about this soup – it actually gets better the next day as all those flavors mingle together! I always make a double batch because it keeps so well. Just let it cool completely before popping it in the fridge – I transfer mine to airtight containers and it stays fresh for about 3 days.
When you’re ready to reheat, go low and slow – that cream can separate if you blast it with high heat. I warm mine gently on the stove over medium-low, stirring occasionally. If it seems too thick (those thirsty beans!), just splash in a little extra broth or water until it’s the perfect consistency again.
One important note – don’t freeze this soup. The cream tends to break when frozen and thawed, giving you a grainy texture. Trust me, I learned this the hard way after excitedly freezing six portions only to be disappointed later. Now I just enjoy it fresh or refrigerated!
If you’ve added the kale already, it’ll soften more when reheated but still tastes great. Sometimes I’ll leave half the kale out of the stored portion and add it fresh when reheating for brighter color and texture. Either way works!
High Protein White Bean Soup Variations
One of my favorite things about this soup is how adaptable it is! Over the years, I’ve played around with all sorts of variations depending on what’s in my fridge or who I’m cooking for. Here are my favorite twists that still keep that cozy, protein-packed goodness:
For a lighter version: Swap the Italian sausage for lean turkey sausage (just add a drizzle of olive oil when browning). You can also use half-and-half instead of heavy cream – it still gives that lovely richness without being quite as indulgent.
Vegetarian friends? Skip the sausage entirely and use vegetable broth instead of chicken. I like to add a teaspoon of smoked paprika to mimic that depth you’d get from meat. Sometimes I’ll throw in extra beans or even some diced mushrooms for heartiness.
Greens galore: While Tuscan kale is my go-to, baby spinach works beautifully too – just stir it in right at the end so it doesn’t overcook. Swiss chard or even chopped collards are fantastic if you want something sturdier.
Extra veggie boost: When my garden’s overflowing, I’ll toss in zucchini, green beans, or even some chopped tomatoes. The soup becomes a veggie powerhouse while still keeping that creamy white bean base.
The beauty is – once you’ve got the basic technique down, you can make this soup your own! Just keep those white beans as the star and you’ll have a protein-packed winner every time.
Nutritional Information
Let’s talk numbers – because this soup isn’t just delicious, it’s seriously good for you too! Each hearty bowl (about 1 1/2 cups) packs approximately:
- 420 calories – perfect for a satisfying meal
- 21g protein – thanks to those powerhouse white beans and sausage
- 8g fiber – keeping you full and happy
- 35g carbs – with the potatoes and beans providing great energy
- 22g fat – mostly the good kind from the sausage and cream
Now, here’s my little disclaimer – these numbers can vary depending on your specific ingredients. Did you use turkey sausage instead of pork? That’ll lower the fat. Added extra kale? More fiber for you! I always recommend calculating your own nutrition if you’re tracking closely, especially if you make any substitutions.
What I love most is how this soup balances comfort with nutrition. It’s got that creamy, stick-to-your-ribs quality while delivering serious protein and fiber – a rare combo in comfort foods! My husband always jokes that it’s his “muscle-building soup” after workouts, and I love that my kids are getting all those vitamins from the veggies without even realizing it.
Frequently Asked Questions
I’ve gotten so many great questions about this soup over the years – here are the ones that pop up most often with my tried-and-true answers:
Can I use canned potatoes to save time?
Oh, I’ve totally been there on busy nights! While fresh potatoes give the best texture, you can use canned – just drain them well and add them with the beans at the end since they’re already cooked. They’ll be softer, but still delicious in a pinch.
How can I make this dairy-free?
Easy peasy! Swap the heavy cream for full-fat coconut milk (the canned kind) – it gives that same luxurious creaminess. For the parmesan topping, nutritional yeast makes a great cheesy alternative. I’ve even used blended silken tofu in place of cream with great results!
My soup turned out too thick – help!
No worries, this happens to me sometimes too! Just stir in extra broth or even water until it reaches your perfect consistency. The beans really soak up liquid, especially when stored. I always keep extra broth on hand for this exact reason.
Can I use a different type of bean?
Absolutely! Great Northern or cannellini beans work just as well. I’d avoid chickpeas though – they don’t break down the same way. Pro tip: if using dried beans, cook them separately first until tender before adding to the soup.
Is this soup freezer-friendly?
Here’s the thing – because of the cream, freezing can make the texture a bit grainy when thawed. If you must freeze it, leave out the cream and add it fresh when reheating. But honestly? It’s so good fresh that I just make smaller batches or share with neighbors! If you want to see more of my recipes, check out my Facebook page!
