21 Winter High Protein Low Carb Soup Ideas Under 450 Kcal

By Karolina Miles reviewed by Brenda Peralta, RD

on Nov 14, 2026

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Winter soups don’t have to blow my carb budget.

I always look for bowls under 450 calories that still bring real protein. That combo keeps me warm and on track.

So here are my 21 winter high protein low carb soup ideas under 450 kcal. These are the ones that get me through the coldest months without derailing anything.

The one I’d pick again every time is the Low Carb Cabbage Soup at number 8. It brings all the comfort of cabbage soup minus the carbs, and it’s so easy to make!

1. Creamy Chicken and Mushroom Soup

Chicken thighs, earthy mushrooms, carrots, and celery simmer together in a creamy, velvety broth. A little half and half at the end makes it feel rich without any heavy cream. It’s ready in under an hour, which is perfect when the cold hits.

At 313 calories and about 13 grams of net carbs, each bowl gives you 16.3 grams of protein. I like to stir in extra shredded chicken when I want it to be more filling.

This is the soup I make whenever someone around me comes down with a cold. I made it once for my sister when she was staying with me and couldn’t shake a cough. She had two bowls and fell asleep on the couch.

Per Serving:

Calories: 313
Fat: 19.4g
Protein: 16.3g
Carbs: 16.1 g
Fiber: 2.3g
Sugar: 5.7g

2. Low Carb Hamburger Soup

If you’re craving a hamburger but want a soup that’s high in protein, this is the recipe to try. Filled with the flavors of a hamburger but without the carbs.

I’ve made this dinner and it required very little prep and most of the simmering doesn’t require you to even be around in the kitchen. Enjoy!

Per Serving:

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

3. Crockpot Turmeric Chicken Soup

Turmeric turns this soup a deep golden color, and the whole pot smells warm and earthy. Carrots, celery, and onion keep the base simple. I let the crockpot handle the work while I stay under a blanket.

It fits a winter low carb list because a bowl has only 7.5 grams of carbs. You still get 29 grams of protein for just 318 calories. That makes it easy to eat a big bowl and not think twice.

I make a pot of this on gray winter weeks when I’m cooking only for myself. I portion it into containers and have lunches and dinners sorted for days. It reheats beautifully, and the golden broth never gets old.

Per Serving:

Calories: 318.02
Fat: 18.46g
Protein: 29.23g
Carbs: 7.48g
Fiber: 1.97g
Sugar: 3.68g

4. Creamy Taco Soup

Tacos are nice, but on a low-carb diet, they are a No-No. That’s because one tortilla alone has 9 grams of net carbs.

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.

Per Serving:

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

5. Creamy Crack Chicken Soup

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.

Winner, winner, chicken dinner.

Per Serving:

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

6. Crockpot Ground Beef Veggie Soup

I brown the ground beef, add a mix of vegetables and herby broth, and let the crockpot do the rest. By evening the whole place smells like a stew simmering on the stove. It’s the kind of soup that feels like a full dinner.

Each bowl packs 47.5 grams of protein with only 13 grams of carbs, all for 431 calories. It stays under the 450 mark and still keeps me full for hours. That’s hard to beat on a cold night.

I made this for my cousin when she came to stay with me for a long weekend in the middle of winter. She showed up cold and tired, and I handed her a bowl before she even took off her coat. She told me later it was the best part of the trip.

Per Serving:

Calories: 431.18
Fats: 24.17g
Protein: 47.5g
Carbs: 13.26g
Fiber: 3.24g
Sugar: 6.48g

7. Keto Lasagna Soup

This recipe is sure to satisfy your Italian food cravings. The pairing of Italian sausage with mozzarella and parmesan cheese is a food lover’s 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: 426
Fats: 30g
Protein: 26g
Carbs: 13g
Fiber: 2.3g
Sugar: 5.2g

8. Low Carb Cabbage Soup

Do you love cabbage soup but want to avoid the carbs? This is the perfect option.

Skip all of that but enjoy the full flavors the cabbage soup can give you. I loved making this one as it’s so easy but reminds me of my childhood minus the potatoes!

Per Serving:

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

9. Keto Tuscan Soup

There is nothing quite like an Italian soup, especially when it’s made low carb and comes in creamy. So yummy!

This one is full of flavor from sun-dried tomatoes, nutrition, and creaminess. And that’s how I like my soups.

If you haven’t tried a low-carb version of Tuscan soup, you’re missing out!

Per Serving:

Calories: 376
Fats: 32g
Protein: 15g
Carbs: 9.9g
Fiber: 1.7g
Sugar: 2.5g

10. Keto Broccoli Cheese Soup

This broccoli cheese soup is great for those who are missing having a warm bowl of broccoli cheese soup but need to be more careful with the carb content.

Per Serving:

Calories: 435
Fats: 37g
Protein: 18g
Carbs: 9.2g
Fiber: 1.6g
Sugar: 3.5g

11. Keto Chicken Tortilla Soup

Flavorful, yummy, and delightful. Nothing quite like chicken tortilla soup but without the carbs. This bowl is yummy and flavorful.

Fill yourself up with just one bowl and 27g of protein.

Per Serving:

Calories: 407
Fats: 28g
Protein: 27g
Carbs: 11.5g
Fiber: 5.5g
Sugar: 5.3g

12. Keto Cheeseburger Soup

This soup has the yummy flavors of a cheeseburger but at a fraction of the carbs.

There’s sweet red onions, crispy bacon, tomato paste, ooey-gooey cheese, and even heavy cream.

Yet even though this soup is decadent, it’s good for you too.

Per Serving:

Calories: 418
Fats: 32g
Protein: 27g
Carbs: 4.8g
Fiber: 0.5g
Sugar: 2.2g

13. Keto Creamy Sausage & Spinach Soup

Credit: theketoqueens.com

The combination of juicy sausage and spinach in a creamy broth is so divine.

Spinach is an excellent source of Vitamin K, which helps your blood clot.

And it contains bone-building minerals like manganese and magnesium.

Per Serving:

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

14. Easy Low Carb Keto Beef Stew

Credit: wholesomeyum.com

This beef stew is one that your whole family will love.

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.

Per Serving:

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

15. Easy Low Carb Chicken Pot Pie Soup

Credit: mylifecookbook.com

This soup is cheesy, rich, creamy, chunky, comforting, and oh-so-good for you.

To make the cauliflower sauce, 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

16. Instant Pot Buffalo Chicken Soup

Credit: thebestketorecipes.com

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

Tender chicken is paired with creamy cheddar cheese, cream cheese, and ranch dressing in a creamy, brothy, spicy, spicy soup.

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

Per Serving:

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

17. Greek Lemon Chicken Soup

Credit: unboundwellness.com

This Greek Lemon Chicken soup is 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.

Per Serving:

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

18. Low Carb Keto Pho

Credit: wholesomeyum.com

To keep this pho 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

19. Keto French Onion Soup

Credit: wholesomeyum.com

This Keto French Onion soup is 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.

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: