When dinner needs to be on the table fast but you’re feeding a crowd, this high protein cowboy soup comes through every time. Hearty ground beef, tender vegetables, and protein-rich beans come together in one pot for a meal that sticks to your ribs without keeping you stuck in the kitchen.
This soup earned its name from the simple, filling ingredients cowboys would have thrown together on the trail—beef, potatoes, beans, and whatever vegetables were available. The modern version is just as straightforward but packs about 39 grams of protein per bowl, making it ideal for active families or anyone who needs real fuel after a long day.
Why You’ll Love This Cowboy Soup
Everything cooks in one pot, which means less cleanup when you’re already tired. The 30-minute total time isn’t an exaggeration—this genuinely comes together that quickly, thanks to ground beef cooking faster than larger cuts and vegetables that are cut to size for even cooking.
The flavor profile hits all the right notes. Smoky paprika and chili powder give it a subtle warmth without overwhelming heat, while the fire-roasted tomatoes add depth. Black-eyed peas, green beans, and corn contribute different textures, so every spoonful feels interesting rather than monotonous.
This recipe feeds eight generously, and it actually tastes better the next day once the flavors have had time to meld. I make a double batch on Sundays and portion it out for weekday lunches. The high protein content keeps you satisfied for hours, which beats grabbing snacks an hour after eating.
You can customize the heat level easily. Keep it mild for kids by skipping the red pepper flakes, or add extra chili powder and a diced jalapeño if your family likes things spicy. The soup also freezes beautifully, so you’re essentially making future dinners at the same time.
Ingredients for High Protein Cowboy Soup
I use 85/15 ground beef for this recipe because it has enough fat to keep the soup flavorful without leaving you with a pool of grease to drain off. Leaner beef works if that’s your preference, but the soup won’t taste quite as rich.
- 2 lbs ground beef
- 1 lb Yukon Gold potatoes, cut into 1-inch pieces (about 4 medium potatoes)
- 4 carrots, peeled and sliced into rounds
- 3 stalks celery, diced
- 1 medium yellow onion, diced
- 4 cloves garlic, minced
- 1 can (14.5 oz) diced tomatoes with juices (fire-roasted works well)
- 1 can (14.5 oz) green beans, drained
- 1 can (15 oz) black-eyed peas, drained and rinsed (or any bean on hand)
- 1 can (15 oz) corn, drained
- 3 tbsp tomato paste
- 4–6 cups beef broth (use more for a thinner consistency)
- 2 tbsp olive oil
- 2 tsp Italian seasoning
- 2 tsp chili powder
- 1 tsp smoked paprika
- Salt, black pepper, and red pepper flakes to taste
- Optional toppings: shredded cheddar cheese, sour cream, green onions, or crushed tortilla chips
Potato Choice: Yukon Golds hold their shape better than russets during the quick simmer time. Cut them into uniform 1-inch pieces so they cook evenly with the carrots. If your pieces are different sizes, the smaller ones will turn to mush while the larger ones stay hard.
Beans and Vegetables: Black-eyed peas are traditional for cowboy soup, but pinto beans or kidney beans work just as well. Use whatever you have in the pantry. The canned vegetables make this recipe fast, but if you prefer fresh green beans, blanch them first or add a few extra minutes to the simmer time.
Broth Consideration: Start with 4 cups of beef broth and add more as needed. I prefer a thicker, stew-like consistency, so I stick with 4 cups. If you want something you can drink from a mug, go up to 6 cups. Low-sodium broth gives you better control over the final salt level.
How to Make High Protein Cowboy Soup
The key to getting this done in 30 minutes is having your vegetables prepped before you start cooking. Once the pot is on the stove, everything moves quickly.
1. Heat the olive oil in a large Dutch oven or stockpot over medium-high heat. The pot should be big enough to hold everything comfortably—at least 6 quarts.
2. Add the diced onion and celery. Sauté for 2 to 3 minutes, stirring occasionally, until they soften and turn translucent. The celery should still have a slight bite at this point. Add the minced garlic and cook for another 1 to 2 minutes until fragrant. Don’t let the garlic brown or it will taste bitter.
3. Add the ground beef to the pot. Break it up with a wooden spoon or spatula as it cooks, pressing it against the bottom of the pot to get good contact with the heat. Cook until no pink remains, about 5 to 6 minutes. If there’s excessive grease pooling at the bottom, drain some off, but leave a little for flavor.
4. Stir in the tomato paste and let it cook for about 1 minute. This step deepens the tomato flavor and gets rid of any raw taste. Then add the diced tomatoes with their juice, potatoes, carrots, green beans, black-eyed peas, corn, Italian seasoning, chili powder, smoked paprika, salt, and black pepper. Stir everything together so the spices coat the vegetables and meat evenly.
5. Pour in 4 cups of beef broth to start. Stir well to combine, scraping up any browned bits from the bottom of the pot—those add flavor. If the mixture looks too thick, add another cup or two of broth until you reach your preferred consistency.
6. Increase the heat to high and bring the soup to a rolling boil. You’ll see big bubbles breaking the surface.
7. Once boiling, reduce the heat to medium-low, cover the pot with a lid, and let it simmer for 14 to 16 minutes. Check at 14 minutes by piercing a potato piece with a fork—if it slides in easily, the soup is done. The carrots should be tender but not falling apart.
8. Taste and adjust the seasonings. I usually add another half teaspoon of salt and some extra black pepper at this stage. If you want heat, sprinkle in red pepper flakes to taste.
9. Serve hot with your choice of toppings. A handful of shredded cheddar, a dollop of sour cream, and some sliced green onions turn this into something special.
What to Serve with High Protein Cowboy Soup
This soup is substantial enough to stand alone as a complete meal, but a few simple sides round out the experience.
Cornbread: The classic pairing. The slight sweetness and crumbly texture contrast perfectly with the savory, broth-based soup. Serve it warm with butter.
Crusty Sourdough Bread: A thick slice is perfect for soaking up the flavorful broth at the bottom of your bowl. Toast it lightly and rub with a garlic clove if you’re feeling fancy.
Simple Green Salad: Crisp lettuce, cucumber, and tomatoes with a tangy vinaigrette cut through the richness of the soup and add freshness to the meal.
Tortilla Chips: Set out a bowl of sturdy tortilla chips for scooping. They add crunch and work especially well if you top the soup with cheese and sour cream for a Tex-Mex vibe.
Coleslaw: A vinegar-based slaw with shredded cabbage and carrots adds acidity and crunch. The cool, crisp texture balances the warm, hearty soup.
Garlic Bread: Butter, garlic, and parsley on toasted Italian bread. Easy to make while the soup simmers.
Pickled Jalapeños: For those who like extra heat, a small dish of pickled jalapeños on the side lets everyone customize their spice level.
Pro Tips & Variations
Batch Cooking: Double the recipe and freeze half in individual portions. Thaw overnight in the fridge and reheat on the stovetop or in the microwave for an instant dinner.
Texture Control: If you like chunkier soup, cut your vegetables larger. For a smoother consistency that kids might prefer, dice everything smaller so it’s easier to eat with a spoon.
Protein Swaps: Ground turkey makes this lighter, though you’ll sacrifice some richness. Venison is excellent if you have it—the gamey flavor fits the cowboy theme. I’ve even used ground bison when it was on sale, and it turned out great.
Low-Carb Version: Replace the potatoes with cauliflower florets. Add them at the same time you’d add potatoes, but reduce the simmer time to 10 to 12 minutes since cauliflower cooks faster.
Spice It Up: Add a diced jalapeño with the onions and celery, or stir in a tablespoon of hot sauce along with the tomato paste. A pinch of cayenne pepper also works.
Fresh Vegetables: If you’re not in a rush, use fresh green beans (trimmed and cut into 1-inch pieces) and fresh or frozen corn. They’ll taste slightly brighter but need the full simmer time to cook through.
Thicker Consistency: Mash a few potato pieces against the side of the pot during the last few minutes of cooking. This releases starch and naturally thickens the broth without adding flour or cornstarch.
Storage & Reheating Tips
Storage: Let the soup cool completely before transferring to airtight containers. It keeps in the refrigerator for up to 4 days. The flavors actually improve after a day, so this is a great make-ahead meal.
Freezing: Portion into freezer-safe containers or heavy-duty freezer bags, leaving about an inch of headspace for expansion. Freeze flat for easier storage. It keeps for up to 3 months. Thaw overnight in the fridge before reheating.
Reheating: Warm individual portions in the microwave on medium power for 3 to 4 minutes, stirring halfway through. For stovetop reheating, add a splash of broth or water to loosen the soup, then heat over medium until hot throughout. The vegetables will soften slightly with reheating, but the soup still tastes good.
Meal Prep Tip: Cook a big batch on Sunday and portion it into single-serve containers for grab-and-go lunches. Add the toppings fresh each day so they don’t get soggy.
Common Questions
Can I use a slow cooker instead? Yes, but you’ll need to brown the beef separately first. Add everything to the slow cooker and cook on low for 6 to 7 hours or high for 3 to 4 hours. The vegetables will be softer than the stovetop version.
What if I don’t have fire-roasted tomatoes? Regular diced tomatoes work fine. You’ll lose a bit of smoky depth, but you can compensate by adding an extra quarter teaspoon of smoked paprika.
Can I make this vegetarian? Replace the ground beef with two cans of drained and rinsed pinto beans or an extra can of black-eyed peas. Use vegetable broth instead of beef broth. The protein content will drop, but it’s still a satisfying meal.
How do I prevent the potatoes from getting mushy? Don’t overcook the soup. Test the potatoes at 14 minutes, and remove the pot from heat as soon as they’re fork-tender. Yukon Golds hold up better than russets for this exact reason.
Can I add other vegetables? Absolutely. Diced bell peppers, zucchini, or butternut squash all work well. Add quicker-cooking vegetables like zucchini in the last 5 minutes so they don’t turn to mush.
This high protein cowboy soup delivers on flavor, nutrition, and convenience. The one-pot preparation means minimal cleanup, and the 30-minute timeline fits even the busiest weeknights. Make a batch this week and see why this recipe has become a staple in so many kitchens.
High Protein Cowboy Soup
Ingredients
Equipment
Method
- Heat the olive oil in a large Dutch oven or stockpot (at least 6 quarts) over medium-high heat.
- Add the diced onion and celery. Sauté for 2 to 3 minutes, stirring occasionally, until soft and translucent. Add the minced garlic and cook for another 1 to 2 minutes until fragrant but not browned.
- Add the ground beef to the pot. Break it up with a wooden spoon as it cooks until no pink remains, about 5 to 6 minutes. Drain excess grease if necessary, leaving a little for flavor.
- Stir in the tomato paste and cook for about 1 minute to deepen the flavor. Then add the diced tomatoes with juice, potatoes, carrots, green beans, black-eyed peas, corn, Italian seasoning, chili powder, smoked paprika, salt, and black pepper. Stir to combine.
- Pour in 4 cups of beef broth, stirring well and scraping up any browned bits from the bottom. Add up to 2 more cups of broth if you prefer a thinner soup.
- Increase heat to high and bring the soup to a rolling boil.
- Once boiling, reduce heat to medium-low, cover with a lid, and simmer for 14 to 16 minutes until potatoes and carrots are fork-tender. Check at 14 minutes.
- Taste and adjust seasonings with additional salt, pepper, or red pepper flakes as needed.
- Serve hot with your choice of toppings such as shredded cheddar cheese, sour cream, green onions, or crushed tortilla chips.
