Mornings can be rushed, but that doesn't mean you have to settle for a boring bowl of cereal. I created this High Protein Breakfast Soup for those days when you need something hearty, warm, and satisfying—like a hug in a bowl. It’s packed with 12g of protein per serving to keep you energized until lunch.
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This soup is my go-to on chilly mornings or when I have a long day ahead. It’s made with simple ingredients you probably already have: eggs, sausage, spinach, and a savory broth. The best part? It comes together in just 20 minutes, so you can enjoy a hot breakfast even on the busiest days.
I love that this recipe is flexible—you can make it ahead for meal prep, or whip it up fresh in minutes. It’s a fantastic way to repurpose leftover sausage or veggies from dinner. Trust me, once you try it, you’ll wonder why you ever skipped breakfast.
Why You'll Love This Recipe
About the Ingredients
1 tablespoon (15ml) olive oil
For sautéing. You can substitute with avocado oil or butter for a richer flavor.
1/2 cup (80g) diced yellow onion
Adds a sweet, savory base. Use shallots for a milder taste.
2 cloves garlic, minced
Fresh garlic is best; substitute with 1/2 teaspoon garlic powder if in a pinch.
1/2 cup (120g) diced cooked breakfast sausage
Use turkey or chicken sausage for a lighter option. If using raw sausage, cook it first.
4 cups (960ml) low-sodium chicken broth
Vegetable broth works too. Low-sodium lets you control the salt.
1/2 cup (120ml) water
Adds extra liquid; feel free to replace with more broth.
3 large eggs, beaten
The star protein. Use pasture-raised if possible. For a vegan twist, use extra-firm tofu crumbled.
2 cups (60g) fresh baby spinach
Adds color and nutrients. Kale or Swiss chard also work; just chop them finely.
1/4 teaspoon red pepper flakes (optional)
For a gentle kick. Omit if you prefer mild, or add more for heat.
1/2 teaspoon salt, or to taste
Sea salt or kosher salt is fine. Adjust based on your broth's saltiness.
1/4 teaspoon black pepper
Freshly ground is best.
1 tablespoon (15g) grated Parmesan cheese, for serving
Optional, but adds a savory umami. Nutritional yeast is a great dairy-free sub.
Tips & Tricks
Don't overcook the eggs
When you drizzle them into the simmering broth, they cook in about 30 seconds. Wait until they are just set for a silky texture.
Season gradually
Broth can be salty, so add salt slowly and taste as you go.
Prep ahead
Cook the sausage and chop the veggies the night before to save even more time in the morning.
Pro Tips
Step-by-Step Instructions
1. Sauté Aromatics
In a medium pot, heat olive oil over medium heat (350°F/175°C). Add onion and cook until translucent, about 3-4 minutes, stirring occasionally. Add garlic and cook for 30 seconds until fragrant.
2. Brown the Sausage
Add the cooked sausage and cook for 2-3 minutes, stirring, until lightly browned and heated through. This adds a deep, savory flavor.
3. Add Broth and Simmer
Pour in the chicken broth and water. Increase heat to high (400°F/200°C) and bring to a boil. Once boiling, reduce heat to medium-low (250°F/120°C) and let it simmer for 5 minutes to meld flavors.
4. Season the Broth
Stir in salt, black pepper, and red pepper flakes (if using). Taste and adjust seasoning if needed.
5. Drizzle in the Eggs
While the soup is at a gentle simmer (about 200°F/93°C), slowly drizzle the beaten eggs in a steady stream, stirring gently with a fork to create ribbons. Cook for 1-2 minutes until the eggs are just set and no longer runny.
6. Add the Spinach
Stir in the fresh spinach and cook for 1 minute until wilted. The spinach should be bright green and tender.
7. Serve and Garnish
Ladle the soup into bowls. Sprinkle with Parmesan cheese and a pinch of black pepper if desired. Serve hot and enjoy!
Delicious Variations
Make it vegetarian
Swap the sausage with extra-firm tofu crumbles and use vegetable broth.
Add grains
Toss in 1/2 cup cooked quinoa or rice for extra heartiness.
Spice it up
Stir in a teaspoon of harissa paste or a dash of hot sauce for a North African kick.
How to Store High Protein Breakfast Soup
Refrigerator
Store in an airtight container for up to 3 days. The eggs will absorb some liquid, so add a splash of broth when reheating.
Freezer
Freeze for up to 2 months in a freezer-safe container. Thaw overnight in the fridge.
Reheating
Reheat gently on the stovetop over medium-low heat (250°F/120°C) until warmed through, about 5 minutes. Avoid boiling to keep eggs tender.
Frequently Asked Questions
Q: Can I make this soup ahead of time?
Yes, you can make it up to 3 days ahead. Store it in the fridge and reheat on the stove, adding a splash of broth if it thickens.
Q: Can I use raw sausage instead of cooked?
Absolutely. If using raw sausage, brown it in the pot after sautéing the onion, breaking it up with a spoon, until fully cooked, about 5-6 minutes.
Q: What can I use instead of eggs?
For an egg-free version, crumble extra-firm tofu and simmer it in the broth for 2-3 minutes to absorb the flavors.
Q: How can I increase the protein even more?
Add a scoop of unflavored collagen peptides or a dollop of Greek yogurt before serving. You can also top with a poached egg.
Q: Is this soup keto-friendly?
Yes, it's naturally low-carb and keto-friendly as long as you use a sugar-free sausage and broth.
I hope this High Protein Breakfast Soup becomes your new morning favorite. Try it on a busy weekday and let me know how it brightens your day!
High Protein Breakfast Soup
High Protein Breakfast Soup with eggs and sausage: a warm, savory 20-minute meal to keep you full and focused all morning.
🧂 Ingredients
- 1 tablespoon (15ml) olive oil
- 1/2 cup (80g) diced yellow onion
- 2 cloves garlic, minced
- 1/2 cup (120g) diced cooked breakfast sausage
- 4 cups (960ml) low-sodium chicken broth
- 1/2 cup (120ml) water
- 3 large eggs, beaten
- 2 cups (60g) fresh baby spinach
- 1/4 teaspoon red pepper flakes (optional)
- 1/2 teaspoon salt, or to taste
- 1/4 teaspoon black pepper
- 1 tablespoon (15g) grated Parmesan cheese, for serving
📋 Instructions
- 1Sauté Aromatics — In a medium pot, heat olive oil over medium heat (350°F/175°C). Add onion and cook until translucent, about 3-4 minutes, stirring occasionally. Add garlic and cook for 30 seconds until fragrant.
- 2Brown the Sausage — Add the cooked sausage and cook for 2-3 minutes, stirring, until lightly browned and heated through. This adds a deep, savory flavor.
- 3Add Broth and Simmer — Pour in the chicken broth and water. Increase heat to high (400°F/200°C) and bring to a boil. Once boiling, reduce heat to medium-low (250°F/120°C) and let it simmer for 5 minutes to meld flavors.
- 4Season the Broth — Stir in salt, black pepper, and red pepper flakes (if using). Taste and adjust seasoning if needed.
- 5Drizzle in the Eggs — While the soup is at a gentle simmer (about 200°F/93°C), slowly drizzle the beaten eggs in a steady stream, stirring gently with a fork to create ribbons. Cook for 1-2 minutes until the eggs are just set and no longer runny.
- 6Add the Spinach — Stir in the fresh spinach and cook for 1 minute until wilted. The spinach should be bright green and tender.
- 7Serve and Garnish — Ladle the soup into bowls. Sprinkle with Parmesan cheese and a pinch of black pepper if desired. Serve hot and enjoy!
Maya writes about sustainable living and practical zero-waste swaps for everyday families. She focuses on small, doable changes that fit busy schedules and tight budgets. Her angle is making eco-friendly choices feel less like a chore and more like a win.
