Soup is one of my go-to comfort foods. I particularly enjoy a high-protein soup with tons of flavor and not too many calories.

If you are the same way, check out this list of 21 soup recipes packed with protein that come in under 500 calories a serving. These are all delicious and cozy.

1. Crockpot Lemon Chicken Orzo Soup

I make this tasty lemon chicken orzo soup all the time. With tender chicken and pasta, along with some lemon and plenty of healthy herbs, this meal is so satisfying.

The best part is that it’s super easy to make in a crockpot. It’s a great option for busy evenings!

Per Serving:

• Calories: 334
• Fats: 4.6g
• Protein: 36g
• Carbs: 36g
• Fiber: 2.9g
• Sugar: 3.7g

2. Chicken Taco Soup

Source: cushyspa.com

The next time that you find yourself craving some Mexican flavor, try making this chicken taco soup! With chili powder, cumin, black beans, and corn, it is full of taste and nutrients.

This is one soup that is sure to nourish and satisfy you! Plus, it comes together in just one pot, which will make cleaning up a breeze.

If you need a good set of pots, I love this one!

Per Serving:

• Calories: 463
• Fats: 9.8g
• Protein: 47g
• Carbs: 52g
• Fiber: 14g
• Sugar: 10g

3. Creamy Chicken Pasta Soup

This rich soup is exactly what the doctor ordered! In my opinion, it’s the perfect soup to help you get through illness or cold weather.

The carrots, celery, and spinach will boost your health, and the chicken, pasta, and cheese will please your taste buds.

Per Serving:

• Calories: 454
• Fats: 29g
• Protein: 31g
• Carbs: 18g
• Fiber: 1.4g
• Sugar: 3.2g

4. Chicken Fajita Soup

This low-carb chicken fajita soup is so yummy and is a wonderful light and delicious dinner option. The veggies and cheese make this a healthy and oh-so-tasty meal!

Per Serving:

• Calories: 496
• Fats: 30g
• Protein: 40g
• Carbs: 17g
• Fiber: 5.7g
• Sugar: 6.8g

5. Broccoli Cheddar Soup

Source: cushyspa.com

This broccoli cheddar soup is seriously to die for! It has all the creamy deliciousness that you would expect from the classic broccoli/cheddar combo, but with a secret protein-boosting ingredient–cottage cheese!

Per Serving:

• Calories: 231
• Fats: 11g
• Protein: 15g
• Carbs: 20g
• Fiber: 3.3g
• Sugar: 8.9g

6. Cottage Cheese Tomato Soup

Here is another soup that adds protein with cottage cheese. A simple tomato soup has always been a favorite of mine, and this is my go-to recipe for its light, cozy flavor and filling protein content.

Per Serving:

• Calories: 206
• Fats: 4.7g
• Protein: 15g
• Carbs: 30g
• Fiber: 6.5g
• Sugar: 18g

7. Lasagna Soup

I love lasagna, but don’t always have time to make it. If you are the same way, try cooking this tasty lasagna soup the next time a lasagna craving hits.

With melty cheese, Italian herbs, scrumptious tomato flavors, and plenty of protein from sausage and beef, this high protein soup is sure to hit the spot.

Per Serving:

• Calories: 426
• Fats: 30g
• Protein: 26g
• Carbs: 13g
• Fiber: 2.3g
• Sugar: 5.2g

8. Chicken Tortilla Soup

I know a lot of people on low-carb diets, so I love to make sure that I always have some good options on hand, like this chicken tortilla soup. It has tons of protein and flavor and just the right amount of spice from the jalapenos!

Plus, it’s a breeze to throw together and takes only about half an hour to make. I like to use low-sodium chicken broth in my soup to make it as healthy as possible.

You can grab some here!

Per Serving:

• Calories: 407
• Fats: 28g
• Protein: 27g
• Carbs: 17g
• Fiber: 5.5g
• Sugar: 5.3g

9. Broccoli Cottage Cheese Soup

The cottage cheese in this broccoli soup adds so much protein, but you can’t taste it at all. This soup is also filled with veggies, hearty seasonings, and delectable cheddar.

What a yummy way to stay healthy and low-calorie!

Per Serving:

• Calories: 332
• Fats: 15g
• Protein: 22g
• Carbs: 28g
• Fiber: 4g
• Sugar: 13g

10. Cabbage Soup

Cabbage has tons of fiber so it is super filling. It also comes with plenty of taste and very few calories.

This cabbage soup is cozy, warming, and light!

Per Serving:

• Calories: 216
• Fats: 11g
• Protein: 20g
• Carbs: 11g
• Fiber: 3.6g
• Sugar: 5.4g

11. Hamburger Soup

Hamburger soup is a regular recipe in my home! It has lots of delicious veggies, along with tons of protein.

This high protein fall soup is quick and easy to make and requires just a few basic ingredients.

Per Serving:

• Calories: 199
• Fats: 8.5g
• Protein: 21g
• Carbs: 11g
• Fiber: 3.5g
• Sugar: 4.9g

12. Tuscan Soup

This low carb and gluten-free Tuscan soup will help you meet all your health goals. It contains some of my favorite soup flavors, including sausage, heavy cream, and parmesan cheese.

It is made using just one Dutch oven pot like this. Check out these other yummy low carb soup recipes!

Per Serving:

• Calories: 376
• Fats: 14g
• Protein: 15g
• Carbs: 9.9g
• Fiber: 1.7g
• Sugar: 1.7g

13. Creamy Taco Soup

If you are looking for a hearty Mexican-inspired soup, your taste buds will delight in this creamy taco soup. It is filling yet light.

This soup gets its amazing flavor from taco seasoning like this.

Per Serving:

• Calories: 382
• Fats: 30g
• Protein: 19g
• Carbs: 11g
• Fiber: 3.9g
• Sugar: 4.1g

14. Creamy Crack Chicken Soup

This crack chicken soup is seriously addictive and seriously healthy! I love that it has tons of flavor, plenty of cheese, and lots of protein.

The bacon elevates this soup into a true crowd-pleaser!

Per Serving:

• Calories: 340
• Fats: 27g
• Protein: 20g
• Carbs: 5g
• Fiber: 0.7g
• Sugar: 2.3g

15. Egg Drop Soup

Source: stacyling.com

I am a big fan of healthy low-carb soups that manage to pack in the flavor, which is why I am so excited to share this egg drop soup recipe. With lots of chicken and 12 eggs, there is tons of protein in this meal!

The rich flavor comes from ginger, garlic, and turmeric powder, like this.

Per Serving:

• Calories: 175
• Fats: 7g
• Protein: 16g
• Carbs: 13g
• Fiber: 9g
• Sugar: 1g

16. Slow Cooker Vegetarian Lentil Soup

Source: ifoodreal.com

Lentils are a go-to protein option for me, so of course, I love this slow cooker vegetarian lentil soup. It is so nutritious, budget-friendly, and is made in a crockpot for easy cooking and even easier cleaning!

Per Serving:

• Calories: 277
• Fats: 1g
• Protein: 14g
• Carbs: 55g
• Fiber: 16g
• Sugar: 6g

17. Creamy Carrot Soup with Cottage Cheese

Source: wholelottayum.com

This carrot soup is heavy on the protein thanks to blended cottage cheese. The flavor of carrots and ginger mingle nicely and will make your home smell amazing while you cook!

Per Serving:

• Calories: 273
• Fats: 9g
• Protein: 27g
• Carbs: 20g
• Fiber: 4g

18. Chicken Noodle Soup

Source: hauteandhealthyliving.com

In my opinion, everyone needs a solid chicken noodle soup recipe, and you can’t go wrong adopting this one! It is quick and easy to make, using only one pot and taking about 30 minutes from start to finish.

Plus, it is packed with protein, veggies, and that delightful classic chicken noodle flavor.

Per Serving:

• Calories: 249
• Fats: 6g
• Protein: 28g
• Carbs: 21g
• Fiber: 2g
• Sugar: 3g

19. Zucchini Pesto Soup

Source: wholelottayum.com

Want an easy, delicious, and filling meal that can be on the table in about half an hour? Try out this zucchini pesto soup.

I promise that it will quickly become one of your favorites! You will need an immersion blender like this one to get the right texture for your soup.

Per Serving:

• Calories: 228
• Fats: 9g
• Protein: 26g
• Carbs: 14g
• Fiber: 2g

20. Butter Bean Soup

Source: hungryhealthyhappy.com

Here is another nutritious and cost-effective recipe that tastes like heaven. You just need a few basic ingredients for this, including shallots, carrots, butter beans, chicken stock, seasoning, chives, and bacon.

Per Serving:

• Calories: 316
• Fats: 11g
• Protein: 14g
• Carbs: 43g
• Fiber: 10g
• Sugar: 12g

21. Healthy Chicken Wild Rice Soup

Source: ifoodreal.com

This creamy soup is incredibly healthy and nutritious. With rice, veggies, and chicken, it’s a complete meal on its own.

Plus, it is versatile and can be made in a slow cooker, an Instant Pot, or on the stove.

Per Serving:

• Calories: 400
• Fats: 7g
• Protein: 31g
• Carbs: 54g
• Fiber: 6g
• Sugar: 7g