Skip to Content

21 High Protein Low Carb Soup Recipes

This post may contain affiliate links: full affiliate disclosure.

Need a filling high protein low-carb dinner? These soups are easy to make, nutritious, flavorful, and extra filling. A high protein soup is a perfect choice!
high protein low carb soup recipes

A lot of us, myself included, have turned to low-carb diets. And for a good reason- on a low carb diet, you can lose weight faster in the short term.

And losing that weight faster can motivate you to stick to your diet. But do you know what can help boost your weight loss even more?

Adding more protein to your diet. That’s because protein is really filling.

In fact, it’s even more filling than carbs or even fats.

And do you want another secret to turbocharge your weight loss? Have more soup!

Soup makes you feel full. This, in turn, helps you eat less. So, bring on that soup.

Today I’m sharing high protein low carb soups. They’ll not only help you lose weight but keep you warm as well.

So, go ahead and dig right in!

1. Coconut Chicken Soup

Coconut Chicken Soup

Credit: diabetesstrong.com

When it’s chilly outside, you want to snuggle in a blanket. And, of course, warm up with a nice bowl of soup.

This Coconut Chicken soup is sure to transport you to the Caribbean. It has exotic flavors like coconut and spicy jalapeno peppers.

And the ginger adds a pleasant warmth—the coconut milk tones down some of the heat.

Meanwhile, the red bell pepper and zucchini add freshness and a ton of nutrition.

In fact, one serving provides more than 120% of your daily Vitamin A needs. Now, that’s a whole lot of Vitamin A!

And the leftovers taste even better the next day. So, it’s perfect for meal prep.

To keep your soup tasting fresh longer, ensure that you place it in air-tight food storage containers. I recommend these glass ones here.

However, if you prefer light-weight containers, these ones are another excellent option.

Per Serving:

  • Calories: 231
  • Fats: 12.7g
  • Protein: 17.1g
  • Carbs: 11.6g
  • Fiber: 1.7g
  • Sugar: 5g

Recipe

2. Cilantro Tofu Soup

Cilantro Tofu Soup

Credit: kiipfit.com

A lot of us are incorporating more high protein vegan meals into our diet. And for a good reason- eating plant-based has many advantages.

For instance, it can help you lose weight. And who doesn’t want that?

This Tofu soup is full of yummy Asian flavors. And the carrots and broccoli make it pretty colorful.

And the tofu makes this soup pretty filling- you definitely won’t miss the meat.

Besides being high in protein, tofu is good for you too. It contains several bone-building minerals such as manganese, calcium, phosphorus, and magnesium.

And it contains isoflavones, which are antioxidants that have several health benefits.

What I love most about this protein soup is the fact that it contains only 125 calories. So, you can have extra and not feel guilty.

Per Serving:

  • Calories: 125
  • Fats: 8g
  • Protein: 12g
  • Carbs: 6g
  • Fiber: 1g
  • Sugar: 2g

Recipe

3. Keto Wonton Soup

Keto Wonton Soup

Credit: ketocookingwins.com

Need some more Asian eats? I’ve got you covered.

This soup has all the yummy flavors of Wonton soup- but without all the carbs.

The coconut aminos add a nice umami flavor, while the ginger adds some heat. And the ground pork makes it pretty filling.

Meanwhile, the bean sprouts add a nice crunch- it’s a party in your mouth.

And unlike your typical Wonton soup, this one contains way less sodium. That’s because you’re using no sodium chicken stock, which you can get right here.

Also, you’re using coconut aminos instead of soy sauce. Coconut aminos contain up to two-thirds less sodium than regular soy sauce.

And they add not only umami but a sweet taste too. If you’d like to try some, you can pick up some here.

Per Serving:

  • Calories: 216
  • Fats: 15g
  • Protein: 15g
  • Carbs: 5g
  • Fiber: 1g
  • Sugar: 1g

Recipe

4. Keto Creamy Sausage & Spinach Soup

Sausage & Spinach Soup

Credit: theketoqueens.com

Are you tearing your hair out trying to get your kids to eat their veggies? Serve them some of this soup.

The combination of juicy sausage and spinach in a creamy broth is so divine- your kids will be licking their plates. And that’s a good thing.

That’s because spinach is a powerhouse of nutrition. Spinach is an excellent source of Vitamin K, which helps your blood clot.

And it contains bone-building minerals like manganese and magnesium. It’s no wonder our moms always made us eat our spinach.

Per Serving:

  • Calories: 358.8
  • Fats: 25.7g
  • Protein: 24.2g
  • Carbs: 8.2g
  • Fiber: 2.4g
  • Sugar: 0g

Recipe

5. Keto Bacon Cheeseburger Soup

Keto Bacon Cheeseburger Soup

Credit: theketoqueens.com

Craving a cheeseburger? Have this soup instead.

It has all the yummy flavors of a cheeseburger but at a fraction of the carbs.

There’s sweet red onions, crispy bacon, juicy tomatoes, ooey-gooey cheese, and even pickle juice. You’ll be in cheeseburger heaven.

Yet even though this soup is decadent, it’s good for you too. It contains potassium which is vital for healthy blood pressure.

And it is a good source of Vitamins A, which is essential for healthy blood pressure. Healthy eating doesn’t taste better than this.

Per Serving:

  • Calories: 417
  • Fats: 34g
  • Protein: 24g
  • Carbs: 5g
  • Fiber: 1g
  • Sugar: 2g

Recipe

6. Creamy Crack Chicken Soup

Crack Chicken Soup

Credit: diethood.com

Are you having guests over for dinner? This soup is a perfect high protein low carb dinner option.

It’s so addictive. That’s because it has yummy ingredients like crunchy bacon, cheddar cheese, cream cheese, and chicken.

And the ranch seasoning takes it over the top. Your guests will be raving about it.

Good thing it makes 10 servings. So, there’s plenty enough for everyone.

Winner, winner, chicken dinner.

Per Serving:

  • Calories: 309
  • Fats: 23g
  • Protein: 22g
  • Carbs: 5g
  • Fiber: 1g
  • Sugar: 1g

Recipe

7. Easy Low Carb Chicken Pot Pie Soup

Chicken Pot Pie Soup

Credit: mylifecookbook.com

Can’t decide whether to have Chicken Pot Pie or soup? Have both!

This soup is cheesy, rich, creamy, chunky, comforting, and oh, so good for you. That’s because you’re ditching the heavy cream.

Instead, you’re using cauliflower sauce to make it creamy. Making the cauliflower sauce is quite easy.

Just add cooked cauliflower, olive oil, nutritional yeast, dehydrated onions, spices, and some of the cooking liquid from the cauliflower into a food processor.

Then puree until it becomes smooth. This food processor should handle it quite easily.

Per Serving:

  • Calories: 142
  • Fats: 6.2g
  • Protein: 14.3g
  • Carbs: 7.4g
  • Fiber: 2.2g
  • Sugar: 0g

Recipe

8. Low Carb Chicken Mushroom Soup

Chicken Mushroom Soup

Credit: tasteandsee.com

Are you a big fan of mushrooms? Then you’ll love this soup.

It has three kinds of mushrooms- button mushrooms, shiitake mushrooms, and baby portobello mushrooms. And it even has three types of cheeses- cream cheese, Parmesan cheese, and Monterey Jack Cheese.

So, it’s so creamy, luxurious, and indulgent.

Aside from being delicious, mushrooms are good for you too. They contain B vitamins which you need for brain health.

And they’re also rich in selenium, a potent antioxidant. What’s more, they may even help you lose weight. So, eat up those mushrooms!

Per Serving:

  • Calories: 476
  • Fats: 23g
  • Protein: 48g
  • Carbs: 17g
  • Fiber: 2g
  • Sugar: 8g

Recipe

9. Creamy Taco Soup

Taco Soup

Credit: gimmedelicious.com

Tacos are nice, but on a low-carb diet, they are a No-No. That’s because of the corn tortillas.

One tortilla alone has 9 grams of net carbs. And we all know you can’t just have one, right?

And as yummy as they are, they are not worth abandoning your skinny jeans.

This Taco soup has all the yummy flavors of a taco. There’s nicely browned beef, cream cheese, juicy tomatoes, creamy avocado, and Mexican spices.

All it’s missing are all the carbs.

Want to make it vegan? Just use vegan cream cheese and some veggie meat crumbles. Also, use vegetable broth instead of ground beef.

Per Serving:

  • Calories: 347
  • Fats: 27g
  • Protein: 21g
  • Carbs: 5g
  • Fiber: 1g
  • Sugar: 2g

Recipe

10. Low Carb Chicken Fajita Soup

Chicken Fajita Soup

Credit: kaseytrenum.com

Looking for more Mexican eats? Try this Chicken Fajita Soup.

It’s full of amazing Mexican Flava. The green peppers, garlic, and onions add loads of flavor.

Meanwhile, the cream cheese and heavy cream add creaminess. And the green chilis add a burst of heat.

Now it does take more than 3 hours to make this soup. That’s because you’re cooking your soup in a slow cooker.

This really allows the flavors to develop. So, make sure you have a slow cooker. If you don’t have one, there’s a great deal on this high-quality one here.

What I love most about this soup is that it makes 8 servings. So, you have plenty of leftovers. This is also a perfect high protein freezer meal.

Per Serving:

  • Calories: 306
  • Fats: 17g
  • Protein: 26g
  • Carbs: 8.2g
  • Fiber: 1.6g
  • Sugar: 3g

Recipe

11. Green Enchiladas Chicken Soup

Green Enchiladas Chicken Soup

Credit: seekinggoodeats.com

Here’s another Mexican-inspired soup. After all, you can never have enough Mexican food, right?

On the menu is tender, juicy chicken in a creamy, cheesy broth. The green salsa, green enchilada sauce, and Monterey Jack cheese add tons of Mexican flavors- it’s pretty much enchiladas but in soup form.

Making this soup is quite easy. Start by placing your chicken, green enchilada sauce, and chicken broth in a slow cooker, and cook for about 7 hours on low.

Next, take out your chicken and shred it with a fork. To make it easier, you can just use some meat shredders like this.

Once you’ve shredded your chicken, add it back to the slow cooker. Then add Monterey Jack cheese, cream cheese, heavy cream, and green salsa and stir until the cheese melts.

Finally, add some hot sauce to taste. Bon appetit!

Per Serving:

  • Calories: 346
  • Fats: 17g
  • Protein: 39g
  • Carbs: 7g
  • Fiber: 1g
  • Sugar: 4g

Recipe

12. Easy Low Carb Keto Beef Stew

Keto Beef Stew

Credit: wholesomeyum.com

Are you the only one in the family on a special diet? That can be tough.

Often you end up making two separate dishes- one for you and one for everyone else.

This beef stew is one that your whole family will love- picky eaters included.

To keep it low in carbs, you’ll be using celery root. Celery root is a great low-carb alternative to potatoes.

It has the same texture as potatoes and makes the stew really hearty.

Besides being low carb, celery root is also rich in fiber. So, it helps you feel full.

It is also a rich source of Vitamin K and contains Vitamin C and potassium too. So, eat up that celery root.

Per Serving:

  • Calories: 410
  • Fats: 22g
  • Protein: 36g
  • Carbs: 14g
  • Fiber: 3g
  • Sugar: 4g

Recipe

13. Greek Lemon Chicken Soup

Greek Lemon Chicken Soup

Credit: unboundwellness.com

Are you feeling under the weather? This Greek Lemon Chicken soup is exactly what the doctor ordered.

It’s flavorful, fresh, and has lots of veggies and herbs. For instance, it has carrots, kale, and cauliflower.

These provide immune-boosting vitamins such as Vitamins A and C.

It also has a fair amount of garlic. Research has shown that garlic can reduce the number of colds that you get. Bring on the garlic!

Per Serving:

  • Calories: 279
  • Fats: 13.1g
  • Protein: 28.5g
  • Carbs: 13.3g
  • Fiber: 2.9g
  • Sugar: 0g

Recipe

14. Italian Wedding Soup

Italian Wedding Soup

Credit: joyfilledeats.com

And talking about veggies, we could all do with more veggies in our diet. And this Italian Wedding soup is a pretty tasty way to eat them.

Juicy, succulent meatballs, zucchini, and spinach are immersed in a flavorful, comforting broth. It’s mmm, mmm good.

Not only does this soup tastes great, but it is also nutritious too. It is rich in immune-boosting vitamins such as Vitamins A and C.

And it is rich in potassium which is good for healthy blood pressures.

To keep the meatballs low-carb, you’ll be using almond flour as your binder. Besides being low carb, almond flour is rich in heart-healthy monounsaturated fats.

And it is rich in Vitamin E, which promotes healthy skin. Besides using it as a binder, you can use it to bread your meats, thicken your stews, and make baked goods. If you’d like to stock up on some, you can get it here.

Per Serving:

  • Calories: 401
  • Fats: 29g
  • Protein: 25g
  • Carbs: 8g
  • Fiber: 2g
  • Sugar: 2g

Recipe

15. Instant Pot Buffalo Chicken Soup

Instant Pot Buffalo Chicken Soup

Credit: thebestketorecipes.com

Do you love the heat? Give this Buffalo Chicken soup a try.

It tastes and looks fantastic. Tender chicken is paired with creamy cheddar cheese, cream cheese, and ranch dressing in a creamy, brothy, spicy, spicy soup- it will have your taste buds singing.

To save time, you’ll be using an Instant Pot. If you don’t have one, you can get a budget-friendly one here.

Alternatively, you can make this meal in a slow cooker.

Now, this soup is higher on the sodium side. So, if you’re watching your sodium, you could reduce the sodium by using low sodium chicken broth instead.

Per Serving:

  • Calories: 428
  • Fats: 28.8g
  • Protein: 35g
  • Carbs: 5.6g
  • Fiber: 0.9g
  • Sugar: 0g

Recipe

16. Low Carb Keto Lasagna Soup

Keto Lasagna Soup

Credit: farmsteadchic.com

I am a big fan of Italian food as I’m sure many of you are too. But Italian food typically means carbs, carbs, and more carbs.

And all those carbs wind up on your hips. Yuck!

This recipe is sure to satisfy your Italian food cravings. The pairing of Italian sausage with mozzarella and parmesan cheese is a food lovers’ dream.

The fire-roasted tomatoes add a nice acidity that balances out the cheese. With a dish-like dish, you definitely won’t miss the pasta.

Per Serving:

  • Calories: 257
  • Fats: 18.4g
  • Protein: 14.3g
  • Carbs: 10g
  • Fiber: 1.6g
  • Sugar: 5g

Recipe

17. Keto French Onion Soup

French Onion Soup

Credit: wholesomeyum.com

To keep the romance alive, it’s important to have date nights once in a while. And what’s date night without some good food?

This Keto French Onion soup is a great choice. After all, Paris is the city of love, right?

It’s luxurious, rich, and tastes magnificent. The beef bone broth adds depth of flavor, and the caramelized onions add sweetness.

Meanwhile, the cheese adds ooey gooey goodness. This is fine dining at its best.

To keep it low in carbs, you’ll be making your own low-carb bread. But don’t worry; it takes only 90 seconds to make.

Per Serving:

  • Calories: 397
  • Fats: 26.1g
  • Protein: 20.5g
  • Carbs: 18.2g
  • Fiber: 5.9g
  • Sugar: 0.3g

Recipe

18. Low Carb Crock Pot Stuffed Pepper Soup

Stuffed Pepper Soup

Credit: recipesthatcrock.com

Want to enjoy stuffed peppers but don’t enjoy the hassle of making them? Make this Stuffed Pepper soup instead.

It’s deconstructed stuffed peppers but in soup form. You’ve got your browned ground beef, marinara sauce, bell peppers, cheese, and Italian seasonings.

To keep it low carb, you’ll be using cauliflower rice instead of rice. Besides being low carb, cauliflower rice is low in calories.

It is also rich in Vitamin C. Also, since it is high in fiber, it’s quite filling.

To save time, you can simply use prepackaged cauliflower rice like this. Or you can make it from scratch.

To make it, cut some cauliflower into pieces. Then place them in a food processor, and process until rice-like. Easy peasy.

Per Serving:

  • Calories: 193
  • Fats: 12g
  • Protein: 13g
  • Carbs: 9g
  • Fiber: 3g
  • Sugar: 6g

Recipe

19. Low Carb Keto Pho

Keto Pho

Credit: wholesomeyum.com

Craving Vietnamese takeout? This meal will definitely satisfy your cravings.

This Pho tastes pretty authentic. The bone broth adds layers of flavor.

And the fish sauce adds umami flavors. Meanwhile, cardamon, cinnamon, cloves, and coriander add warmth.

To keep it low carb, use zucchini noodles instead of regular noodles. The zucchini noodles keep this soup light and fresh.

Making zucchini noodles is relatively easy. First, cut off the ends of your zucchini.

Then, spiralize your zucchini in a spiralizer. This spiralizer here is one of the strongest on the market.

Per Serving:

  • Calories: 218
  • Fats: 5.3g
  • Protein: 32.9g
  • Carbs: 7.8g
  • Fiber: 3g
  • Sugar: 4.3g

Recipe

20. Creamy Chicken Egg Drop Soup With Spinach

Chicken Egg Drop Soup

Credit: hungryforinspiration.com

Want some more Asian eats? Have some of this Chicken Egg Drop soup.

It’s tasty, luscious, and comforting. The spinach and carrots make the soup vibrant and fresh

And the chicken and eggs make it really filling. Besides being high in protein, eggs are good for you too.

They contain several B vitamins, which are essential for brain health. They’re also rich in choline, which you need to build cell membranes.

Like it spicy? Feel free to add some chiles.

Per Serving:

  • Calories: 336
  • Fats: 24.3g
  • Protein: 17.9g
  • Carbs: 4.3g
  • Fiber: 0.7g
  • Sugar: 0g

Recipe

21. Keto Bacon & Shrimp Chowder

Bacon & Shrimp Chowder

Credit: castironketo.net

After a stressful day at work, you just want to binge-watch Netflix. And enjoy a piping hot bowl of soup.

This bacon and shrimp chowder has lovely flavors and textures. You have succulent, tender shrimp, crispy bacon, and turnips in a creamy broth.

The chives add pops of color and flavor.

Best of all, this recipe takes only 30 minutes to make. So, you can chow down and get back to watching your favorite show.

Per Serving:

  • Calories: 509
  • Fats: 37g
  • Protein: 32g
  • Carbs: 13g
  • Fiber: 3g
  • Sugar: 5g

Recipe

one pan chicken and cauliflower
← Previous
Sheet Pan Chicken and Cauliflower
low calorie egg recipes
Next →
21 Low-Calorie Egg Recipes