Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
High-Protein Breakfast Soup with chicken, broccoli, bacon, cheese, and creamy broth served in a bowl

High-Protein Breakfast Soup

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

Mornings can be chaotic especially with three kids running around. Breakfast often turns into a quick bowl of cereal, leaving me hungry and drained before noon. I needed something warm, nourishing, and filling to power through busy days. That’s how this High-Protein Breakfast Soup was born. It’s cozy, savory, and packed with protein to keep you full, focused, and energized no more mid-morning crash. Once you try it, you’ll never go back to rushed breakfasts again!

  • Total Time: 40 minutes
  • Yield: 4 servings

Ingredients

Olive oil, 1 tbsp

Yellow onion, diced, 1 medium

Garlic, minced, 3 cloves

Fresh ginger, grated, 1-inch piece

Chicken or vegetable broth, 6 cups

Soy sauce (or tamari for gluten-free), 2 tbsp

Rice vinegar, 1 tbsp

Sesame oil, 1 tsp

Sriracha or chili garlic sauce (optional), 1 tsp (or to taste)

Cremini mushrooms, sliced, 8 oz

Carrots, thinly sliced or grated, 2 medium

Baby spinach, 4 cups (packed)

Eggs, 4-6 large (one per serving)

Cooked sausage (e.g., breakfast sausage, chicken sausage), crumbled or sliced, 1 cup

Green onions, sliced, 2 tbsp

Fresh cilantro, chopped, 2 tbsp

Sesame seeds, 1 tsp

Instructions

1. Prep Your Ingredients: First, dice the onion, mince the garlic, and grate the ginger. Slice the mushrooms and carrots. If using raw sausage, cook and crumble it now, then set aside.

2. Sauté Aromatics: Next, heat olive oil in a large pot or Dutch oven over medium heat. Add the diced onion and cook for 3-5 minutes until it softens and becomes translucent. Stir in the minced garlic and grated ginger, cooking for another minute until fragrant. Do not let them burn.

3. Add Veggies and Broth: Then, add the sliced mushrooms and carrots to the pot. Sauté for 5-7 minutes until they begin to soften. Pour in the chicken or vegetable broth. Stir in the soy sauce, rice vinegar, sesame oil, and Sriracha (if using). Bring the soup to a gentle simmer.

4. Introduce Protein: Now, add your cooked crumbled sausage to the simmering soup. Reduce the heat to low.

5. Cook the Eggs: Gently crack one egg at a time directly into the simmering soup, spacing them out. Alternatively, you can crack them into small bowls first and then carefully slide them into the soup. Poach the eggs for 3-5 minutes, depending on your desired yolk consistency (3 minutes for runny, 5 minutes for firmer).

6. Wilt Spinach: Just before the eggs finish cooking, stir in the baby spinach. It will wilt quickly into the hot soup.

7. Serve Immediately: Carefully ladle the High-Protein Breakfast Soup into bowls, ensuring each serving gets an egg and a good mix of veggies and sausage. Garnish generously with sliced green onions, fresh cilantro, and a sprinkle of sesame seeds. Serve hot and enjoy!

Notes

Mise en Place is Your Friend: ‘Mise en place’ simply means ‘everything in its place.’ Before you even turn on the stove, chop all your vegetables, measure your liquids, and have everything ready. This makes the cooking process smooth, quick, and enjoyable, especially on a hectic morning.

Don’t Overcook Your Eggs: The key to perfectly poached eggs in this soup is timing. For a runny yolk, stick to 3 minutes. If you prefer a slightly jammy yolk, go for 4 minutes. A firm yolk will take about 5 minutes. Watch them closely!

Layer Your Flavors: Don’t rush the initial sautéing of the onions, garlic, and ginger. These aromatics form the flavor base of your soup, and properly caramelizing the onions and fragrantly toasting the garlic and ginger will add immense depth to the broth.

Season to Taste, Always: Before serving, always taste your soup! Broths can vary in saltiness, so you might need an extra pinch of salt, a dash more soy sauce, or a squeeze of lime to brighten the flavors. Don’t be afraid to adjust.

Meal Prep Like a Pro: For ultimate convenience, prepare a large batch of the soup base (everything except the eggs and spinach) on your meal prep day. Store it in individual containers. When you’re ready to eat, simply reheat the soup base, add the spinach, and poach a fresh egg directly in your serving bowl or a small pot. This preserves the freshness of the egg and greens.

Adjust Thickness with a Cornstarch Slurry: If you prefer a slightly thicker broth, whisk together 1 tablespoon of cornstarch with 2 tablespoons of cold water. Stir this slurry into the simmering soup at the end, and let it cook for another minute or two until it thickens to your desired consistency.

Get the Kids Involved: My kids love helping with simple tasks like washing vegetables, stirring the pot (with supervision!), or adding garnishes. It makes them more likely to try and enjoy the finished meal.

  • Author: Charlotte Johnson
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Category: Soup, Breakfast
  • Method: Stovetop
  • Cuisine: American, Asian-inspired
  • Diet: Gluten-free option, Nut-free

Nutrition

  • Serving Size: 1 serving
  • Calories: 350
  • Sugar: 8
  • Sodium: 1200
  • Fat: 18
  • Saturated Fat: 5
  • Unsaturated Fat: 10
  • Carbohydrates: 20
  • Fiber: 5
  • Protein: 28
  • Cholesterol: 250