27 Low Calorie High Protein Soup Recipes for Comfort Food Lovers

I put this together because simple, comforting bowls should fit your goals. This season I crave warm soups that fill me up without piling on calories. I want meals that are cozy and easy to make after a long day. That mix can be hard to find. So I pulled together 27 low calorie high protein soup recipes that taste like your favorite comfort foods.

Who it’s for—If you track calories, want more protein, or just need warm bowls on busy days, this is for you. If you juggle work, school, or family life and still care about protein, this will help. These soups are made for people who want flavor, ease, and real nutrition without extra fat.

What you’ll get—You get soups that are light on calories but big on protein. Each recipe uses simple ingredients and friendly steps. Most come together in about 30 minutes. You will learn easy ways to boost protein with add ins like yogurt, beans, or lean meat.

How to use this guide—This collection helps you pick a flavor that fits your day. You can mix two ideas to keep meals exciting. You can prep a batch on Sunday and heat one up during the week. Think of it as a toolbox for cozy meals that help you stay on track.

Real talk—Not every day calls for the same soup. If you watch salt, choose low sodium broth and rinse canned beans. Check portions so calories stay in line. A slow cooker or an instant pot makes weeknight dinners easy.

Jump in—Start with one recipe that sounds good and cook it tonight. Save your favorites and note tweaks that work for you. This is a practical way to stay full, move toward your goals, and still enjoy comfort food. Give one a try this week and see how it fits your life.

1. Spicy Chicken and Quinoa Soup

Looking for a hot, comforting soup that stays light? This spicy chicken and quinoa soup fits the bill. It packs protein without piling on calories. The chili kick wakes the senses and brightens the flavor. Imagine tender chicken, chewy quinoa, and bright vegetables in a cozy bowl.

Here is the full recipe so you can cook this tonight.

Recipe Overview:

– Servings: 4

– Prep Time: 15 minutes

– Cook Time: 30 minutes

– Total Time: 45 minutes

– Calories: 210 per serving

Nutrition Information:

– Protein: 25g

– Carbs: 30g

– Fat: 5g

Ingredients:

– 1 lb chicken breast, diced

– 1 cup quinoa, rinsed

– 1 onion, chopped

– 2 garlic cloves, minced

– 1 can diced tomatoes (14 oz)

– 4 cups low-sodium chicken broth

– 1 tsp chili powder

– 1 tsp cumin

– 1 cup mixed vegetables (carrots, corn, peas)

– Salt and pepper to taste

Instructions:

1. In a large pot, sauté onions and garlic until translucent.

2. Add chicken and cook until browned.

3. Stir in quinoa, tomatoes, broth, chili powder, and cumin.

4. Bring to a boil, then simmer about 20 minutes.

5. Add mixed vegetables and cook 5 minutes more.

6. Season with salt and pepper before serving.

Tips:

– Use leftover grilled chicken for quicker prep.

– Dial up the heat with jalapeños or a pinch of cayenne.

FAQ:

– Can I make this soup in a slow cooker? Yes. Combine all ingredients and cook on low 6-8 hours.

2. Lentil and Kale Soup

You want a soup that fills you up without weighing you down. This lentil and kale soup fits that need. It packs protein and fiber with few calories. It stores well for meal prep and tastes better after a night in the fridge. The mix of earthy lentils and green kale makes a hearty bowl you can enjoy anytime. It’s quick too, perfect for busy weeknights.

Here is the complete recipe so you can make it tonight.

Recipe Overview:

– Servings: 6

– Prep Time: 10 minutes

– Cook Time: 35 minutes

– Total Time: 45 minutes

– Calories: 180 per serving

Nutrition Information:

– Protein: 12g

– Carbs: 30g

– Fat: 3g

Ingredients:

– 1 cup lentils (green or brown), rinsed

– 1 bunch kale, chopped

– 1 onion, diced

– 2 carrots, diced

– 2 celery stalks, chopped

– 4 cups vegetable broth

– 2 tsp thyme

– Salt and pepper to taste

Instructions:

1. Sauté onion, carrots, and celery until soft.

2. Add lentils, broth, thyme, salt, and pepper.

3. Bring to a boil, then lower heat and simmer 25 minutes.

4. Stir in kale and simmer 5–10 minutes.

5. Taste and adjust seasoning before serving.

Tips:

– For richer flavor, use homemade broth.

– Add diced tomatoes for a tangy twist.

Frequently Asked Questions:

– How long can I store this soup? It keeps well in the fridge for up to 5 days.

3. Creamy Tomato Basil Soup

You want a warm soup that fits a light plan. This Creamy Tomato Basil Soup tastes rich without heavy calories. Tomatoes and basil lift the flavor, while low-fat dairy makes it creamy. It cooks in about 30 minutes and goes great with whole-grain bread for lunch or dinner. Here is why it works for you.

Recipe Overview:

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 20 minutes

– Total Time: 30 minutes

– Calories: 150 per serving

Nutrition Information:

– Protein: 6g

– Carbs: 20g

– Fat: 5g

Ingredients:

– 4 cups chopped fresh tomatoes

– 1 onion, chopped

– 3 garlic cloves, minced

– 2 cups low-sodium vegetable broth

– 1/2 cup low-fat milk or plant-based milk

– 1/4 cup fresh basil, chopped

– Salt and pepper to taste

Instructions:

1. In a pot, sauté onion and garlic until soft.

2. Add chopped tomatoes and vegetable broth, simmer for 15 minutes.

3. Use an immersion blender to puree the mixture until smooth.

4. Stir in milk and fresh basil, cooking for an additional 5 minutes.

5. Season with salt and pepper before serving.

Tips:

– Serve with a dollop of low-fat yogurt for extra creaminess.

– Use canned tomatoes for a quicker option.

– For extra protein, stir in a spoon of plain Greek yogurt at the end.

Frequently Asked Questions:

– Can I freeze this soup? Yes, it freezes well for up to 3 months.

4. Beef and Barley Soup

On chilly days you want something warm that fills you up without weighing you down. Beef and barley does just that. Lean beef brings protein, while barley adds fiber and a satisfying chew. This version stays light and freezes well for easy weeknight meals.

Here’s the complete recipe you can try this week.

Recipe Overview:

– Servings: 6

– Prep Time: 15 minutes

– Cook Time: 1 hour

– Total Time: 1 hour 15 minutes

– Calories: 220 per serving

Nutrition Information:

– Protein: 24g

– Carbs: 30g

– Fat: 5g

Ingredients:

– 1 lb lean beef, cut into cubes

– 1/2 cup barley, rinsed

– 1 onion, diced

– 2 carrots, diced

– 2 celery stalks, chopped

– 4 cups beef broth

– 1 tsp thyme

– Salt and pepper to taste

Instructions:

1. In a large pot, brown the beef cubes over medium heat.

2. Add onion, carrots, and celery; cook until they soften.

3. Stir in barley, broth, thyme, salt, and pepper.

4. Bring to a boil, then reduce heat and simmer for 60 minutes.

5. Taste and adjust seasoning. Serve hot.

Tips:

– Add peas or green beans for extra color and nutrition.

– Use leftover roast beef for a quicker meal.

Frequently Asked Questions:

– How long does this soup last? It stays fresh in the fridge for up to 4 days.

5. Curried Cauliflower Soup

If you want a soup that comforts without weighing you down, Curried Cauliflower Soup fits your plan. It starts with roasted cauliflower for a touch of sweetness. Red lentils add protein that keeps you full longer. Coconut milk makes the soup creamy without heavy cream, and curry powder brings a warm, inviting flavor. This soup works great for lunch or dinner and stores well for leftovers.

This dish is a smart choice for busy days. It stays light on calories but strong on flavor, reheats easily, and pairs nicely with a simple salad or whole‑grain bread.

Recipe Overview:

– Servings: 4

– Prep Time: 15 minutes

– Cook Time: 30 minutes

– Total Time: 45 minutes

– Calories: 170 per serving

Nutrition Information:

– Protein: 8g

– Carbs: 25g

– Fat: 4g

Ingredients:

– 1 head cauliflower, chopped

– 1 cup red lentils, rinsed

– 1 onion, diced

– 3 garlic cloves, minced

– 1 tbsp curry powder

– 4 cups vegetable broth

– 1 cup coconut milk

– Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C). Roast cauliflower for about 20 minutes until lightly golden.

2. In a pot, cook onion and garlic until soft, then stir in lentils and curry powder.

3. Add broth and bring to a boil. Reduce heat and simmer about 15 minutes.

4. Stir in roasted cauliflower and coconut milk, then blend until smooth.

5. Season with salt and pepper, taste, and adjust if needed.

Tips:

– Garnish with fresh cilantro for brightness.

– Serve with a small side of naan or pita for dipping.

Frequently Asked Questions:

– Can I make this soup vegan? Yes, it is naturally vegan.

6. White Bean and Spinach Soup

Do you want a soup that is light on calories but high in protein? This white bean and spinach soup fits. It blends creamy beans with fresh greens for a comforting bowl you can eat any night. It is easy to make and helps you keep meals clean and satisfying.

Here is why it works for busy days. You get steady protein, plus fiber from beans and iron from spinach. The flavor stays bright with a simple mix of herbs. You can finish it with a tiny splash of olive oil for a silky finish.

Recipe Overview:

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 25 minutes

– Total Time: 35 minutes

– Calories: 200 per serving

Nutrition Information:

– Protein: 15g

– Carbs: 33g

– Fat: 4g

Ingredients:

– 2 cans (15 oz) white beans, rinsed

– 4 cups spinach, packed

– 1 onion, chopped

– 2 garlic cloves, minced

– 4 cups vegetable broth

– 1 tsp thyme

– Salt and pepper to taste

– Optional: 1 tbsp olive oil for finishing

Instructions:

1. In a large pot, sauté onion and garlic until softened.

2. Add white beans, broth, thyme, salt, and pepper.

3. Bring to a boil, then reduce heat and simmer for 15 minutes.

4. Stir in spinach and cook until wilted.

5. Serve hot with a drizzle of olive oil.

Tips:

– Blend half of the soup for a creamier texture.

– Add lemon juice for brightness.

Frequently Asked Questions:

– Can I freeze this soup? Yes, it freezes well for up to 3 months.

7. Shrimp and Vegetable Soup

You want a soup that fuels you without loading up on calories. This Shrimp and Vegetable Soup gives you clean protein and bright, fresh flavor. Shrimp brings a subtle sweetness that lives with a medley of colorful vegetables. It feels like comforting food you can whip up in minutes.

Here is why this works for your weeknights—quick, easy, and satisfying.

Recipe Overview:

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 15 minutes

– Total Time: 25 minutes

– Calories: 180 per serving

Nutrition Information:

– Protein: 22g

– Carbs: 10g

– Fat: 6g

Ingredients:

– 1 lb shrimp, peeled and deveined

– 2 cups assorted vegetables (bell peppers, zucchini, carrots)

– 4 cups low-sodium chicken broth

– 1 onion, chopped

– 2 garlic cloves, minced

– 1 tsp ginger, grated

– Salt and pepper to taste

Instructions:

1) In a pot, sauté onions and garlic until softened.

2) Add the assorted vegetables and cook for a few minutes.

3) Pour in the chicken broth and bring to a boil.

4) Add the shrimp and cook until they turn pink, about 3-4 minutes.

5) Season with salt and pepper before serving.

Tips:

– A splash of lime juice livens the dish with a bright note.

– Pair with a slice of whole-grain bread for a more filling meal.

Frequently Asked Questions:

– Can I use frozen shrimp? Yes, but make sure they are fully thawed before cooking.

8. Butternut Squash Soup

If you want a warm bowl that packs flavor but keeps calories low, butternut squash soup is for you. It’s creamy and filling without a lot of fat. You’ll taste natural sweetness and a gentle kick from nutmeg and cinnamon. Here is why it helps on busy nights: this soup comes together fast and stays smooth from the first sip to the last.

Recipe Overview:

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 30 minutes

– Total Time: 40 minutes

– Calories: 160 per serving

Nutrition Information:

– Protein: 4g

– Carbs: 30g

– Fat: 2g

Ingredients:

– 1 medium butternut squash, peeled and cubed

– 1 onion, chopped

– 3 garlic cloves, minced

– 4 cups vegetable broth

– 1 tsp nutmeg

– 1 tsp cinnamon

– Salt and pepper to taste

Instructions:

1. In a large pot, sauté onion and garlic until soft and fragrant.

2. Add squash, broth, nutmeg, cinnamon, salt, and pepper.

3. Bring to a boil, then simmer 20 minutes until squash is tender.

4. Blend with a stick blender until smooth and creamy.

5. Serve hot, with a drizzle of olive oil if you like.

Tips:

– Stir in a spoonful of Greek yogurt for extra creaminess.

– Top with toasted pumpkin seeds for crunch.

Frequently Asked Questions:

– Can I make this soup ahead of time? Yes, it keeps well in the fridge for 4-5 days.

9. Thai Chicken Soup

If you want a soup with strong flavor but a light feel, this Thai chicken soup fits your needs. Coconut milk, lime, and lemongrass wake up your taste buds in every sip. It stays low in calories and high in protein, so you fuel up without the heavy aftertaste. You can toss in any vegetables you have to boost color and nutrition.

Recipe Overview:

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 20 minutes

– Total Time: 30 minutes

– Calories: 210 per serving

Nutrition Information:

– Protein: 22g

– Carbs: 15g

– Fat: 8g

Ingredients:

– 1 lb chicken breast, thinly sliced

– 1 can (14 oz) coconut milk

– 4 cups chicken broth

– 1 tbsp red curry paste

– 2 cups mixed vegetables (bell peppers, carrots, snap peas)

– Juice of 1 lime

– Fresh cilantro for garnish

Instructions:

1. Heat a pot and toast the curry paste for about a minute.

2. Pour in the coconut milk and chicken broth, then stir well.

3. Add chicken and simmer until cooked through.

4. Stir in the vegetables and lime juice, cooking a few more minutes.

5. Serve with a sprinkle of fresh cilantro.

Tips:

– Adjust the curry paste to your heat level.

– Try low-carb noodles for extra substance if you like.

Frequently Asked Questions:

– Can I substitute tofu for chicken? Yes, this soup works nicely with tofu or shrimp as well.

10. Zucchini and Corn Chowder

You want a comforting soup that fits a light, high-protein plan.

This Zucchini and Corn Chowder uses fresh summer produce to deliver flavor without heavy calories.

It feels creamy and satisfying, yet stays easy on your budget and your waist.

Make it in about 35 minutes, and keep leftovers for quick lunches.

Recipe Overview:

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 25 minutes

– Total Time: 35 minutes

– Calories: 180 per serving

Nutrition Information:

– Protein: 6g

– Carbs: 28g

– Fat: 4g

Ingredients:

– 2 zucchinis, diced

– 2 cups corn (fresh or frozen)

– 1 onion, diced

– 2 cups vegetable broth

– 1 cup low-fat milk

– 1 tsp thyme

– Salt and pepper to taste

Instructions:

1. In a pot, sauté onion until translucent.

2. Add zucchini and corn, cooking for a few minutes.

3. Pour in broth and simmer for 15 minutes.

4. Add in milk and thyme, blending for creaminess if desired.

5. Season with salt and pepper before serving.

Tips:

– Top with fresh herbs like basil or parsley.

– Add diced potatoes for a heartier chowder.

Frequently Asked Questions:

– Can this chowder be frozen? Yes, it freezes well for 2-3 months.

11. Miso Soup with Tofu and Seaweed

You want a warm, filling soup that stays light. This miso soup with tofu and seaweed fits the bill. It tastes cozy and helps your gut with miso’s probiotics.

Recipe Overview:

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 10 minutes

– Total Time: 20 minutes

– Calories: 120 per serving

Nutrition Information:

– Protein: 8g

– Carbs: 16g

– Fat: 3g

Ingredients:

– 4 cups water

– 3 tbsp miso paste

– 1 block firm tofu, cubed

– 1 cup dried wakame seaweed

– 2 green onions, chopped

Instructions:

1. In a pot, bring water to a gentle simmer.

2. In a small bowl, whisk miso paste with a splash of warm water until smooth, then stir it into the pot.

3. Add tofu and wakame; simmer for 5 minutes.

4. Top with green onions and serve hot.

Tips:

– Do not boil after adding miso to keep the probiotics intact.

– For more texture, add mushrooms or bok choy.

Frequently Asked Questions:

– How long can I store miso soup? It’s best fresh, but you can chill it in the fridge for 1 day.

12. Pea and Mint Soup

Are you chasing a light meal that still fills you up? This pea and mint soup fits the bill. Sweet peas meet bright mint for a spring and summer friendly dish. You can enjoy it warm as a comforting bowl or chill it for a refreshing lunch.

Recipe Overview:

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 20 minutes

– Total Time: 30 minutes

– Calories: 140 per serving

Nutrition Information:

– Protein: 5g

– Carbs: 25g

– Fat: 2g

Ingredients:

– 4 cups peas (fresh or frozen)

– 1 onion, chopped

– 2 cups vegetable broth

– 1/2 cup fresh mint leaves

– Salt and pepper to taste

Instructions:

1. In a pot, sauté onion until soft.

2. Add peas and broth, bringing to a boil.

3. Simmer for 10 minutes, then add mint.

4. Blend until smooth and creamy.

5. Season with salt and pepper before serving.

Tips:

– Garnish with extra mint leaves for freshness.

– Serve with a dollop of Greek yogurt for creaminess.

Frequently Asked Questions:

– Can I make this soup ahead of time? Yes, it can be kept in the fridge for 3-4 days.

13. Chicken Tortilla Soup

You want a cozy, low calorie high protein soup that fits a busy week. Chicken tortilla soup gives big flavor with less fat. It blends tender chicken, beans, and corn in a bright broth. Top with crispy tortilla strips for a crunch that warms you.

Recipe Overview:

– Servings: 4

– Prep Time: 15 minutes

– Cook Time: 30 minutes

– Total Time: 45 minutes

– Calories: 200 per serving

Nutrition Information:

– Protein: 22g

– Carbs: 28g

– Fat: 6g

Ingredients:

– 1 lb chicken breast, shredded

– 4 cups low-sodium chicken broth

– 1 can (15 oz) black beans, rinsed

– 2 cups corn (fresh or frozen)

– 1 onion, chopped

– 1 tsp chili powder

– Tortilla strips for topping

Instructions:

1. In a pot, sauté onion until soft, then add chicken, broth, beans, corn, and chili powder.

2. Bring to a boil, then simmer for 25 minutes.

3. Serve hot, topped with tortilla strips.

Tips:

– Add avocado slices for creaminess.

– Use leftover rotisserie chicken to save time.

Frequently Asked Questions:

– Can I make this soup vegetarian? Yes, replace chicken with additional beans or vegetables.

Cozy up with a bowl of Chicken Tortilla Soup! With just 200 calories and 22g of protein per serving, it’s comfort food that fuels your busy week without the guilt.

14. Mediterranean Chickpea Soup

You want a soup that fills you up without many calories. This Mediterranean chickpea soup fits that need. Chickpeas give you protein and fiber, tomatoes add a rich tang, and warm spices tie everything together. It tastes comforting and is easy to customize.

Recipe Overview:

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 30 minutes

– Total Time: 40 minutes

– Calories: 190 per serving

Nutrition Information:

– Protein: 12g

– Carbs: 28g

– Fat: 4g

Ingredients:

– 2 cans (15 oz) chickpeas, drained and rinsed

– 1 can (14 oz) diced tomatoes

– 1 onion, chopped

– 2 garlic cloves, minced

– 4 cups vegetable broth

– 1 tsp ground cumin

– Fresh parsley, chopped, for garnish

Instructions:

1. In a pot, sauté onion and garlic until soft.

2. Add chickpeas, tomatoes, broth, and cumin. Simmer for 20 minutes.

3. Partially blend with an immersion blender to create a creamy texture, leaving some chickpeas whole for bite.

4. Serve hot, topped with chopped parsley.

Tips:

– Add a squeeze of lemon for brightness.

– Pair with whole-grain pita or crusty bread for a fuller meal.

Frequently Asked Questions:

– Is this soup vegan? Yes, it is completely vegan!

15. Sweet Potato and Black Bean Soup

If you want a soup that fills you up without piling on calories, this Sweet Potato and Black Bean Soup fits the bill. The sweet potatoes give natural sweetness and fiber. Black beans add protein to keep you full. It feels cozy and works any time of year, and you can stash it for busy days.

Here is why it helps your week.

Recipe Overview:

– Servings: 4

– Prep Time: 15 minutes

– Cook Time: 30 minutes

– Total Time: 45 minutes

– Calories: 210 per serving

Nutrition Information:

– Protein: 10g

– Carbs: 38g

– Fat: 3g

Ingredients:

– 2 large sweet potatoes, peeled and diced

– 1 can (15 oz) black beans, rinsed and drained

– 1 onion, chopped

– 2 garlic cloves, minced

– 4 cups vegetable broth

– 1 tsp ground cumin

– Salt and pepper to taste

Instructions:

1. In a pot, sauté onion and garlic until soft.

2. Add sweet potatoes, black beans, broth, cumin, salt, and pepper.

3. Bring to a boil, then reduce heat and simmer 20 minutes until potatoes are tender.

4. For a creamy texture, blend half the soup and stir back in, or blend all for a smooth soup.

5. Serve hot with fresh herbs or avocado if you like.

Tips:

– Top with avocado slices for healthy fats.

– Serve with crusty bread for a heartier meal.

Frequently Asked Questions:

– How long does this soup last? It keeps in the fridge for up to 5 days.

16. Roasted Red Pepper and Tomato Soup

You want a soup that gives you warmth and flavor without weighing you down. This Roasted Red Pepper and Tomato Soup turns a simple tomato soup into a smoky, sweet bowl. It fits a cozy night and still feels light. With a short list of ingredients and quick steps, you can have a tasty meal in about 30 minutes. It tastes rich, yet it uses everyday pantry items.

Here is why this works for you: the peppers bring sweetness and a mild char, while the tomatoes add brightness. A touch of garlic and onion adds depth. A quick immersion blend makes the texture creamy without cream.

Recipe Overview:

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 20 minutes

– Total Time: 30 minutes

– Calories: 180 per serving

Nutrition Information:

– Protein: 5g

– Carbs: 24g

– Fat: 6g

Ingredients:

– 2 red bell peppers, roasted and chopped

– 2 cups diced tomatoes (canned or fresh)

– 1 onion, chopped

– 2 garlic cloves, minced

– 4 cups vegetable broth

– Salt and pepper to taste

– Optional: drizzle of balsamic reduction

– Optional: fresh basil for garnish

Instructions:

1. In a pot, sauté onion and garlic until translucent.

2. Add roasted peppers, tomatoes, broth, and seasoning.

3. Bring to a boil, then simmer for 15 minutes.

4. Blend until smooth with an immersion blender or regular blender; be careful with hot liquid.

5. Taste and adjust salt and pepper. Serve hot, with a drizzle of balsamic and a few basil leaves if you like.

Tips:

– Top with fresh basil for extra brightness.

– Pair with a grilled cheese sandwich for a classic combo.

Frequently Asked Questions:

– Can I prepare this soup in advance? Yes, it can be made ahead and stored in the fridge for 3-4 days.

Warmth and flavor can come in a light bowl! Dive into the smoky sweetness of Roasted Red Pepper and Tomato Soup – it’s comfort food that fuels your healthy journey.

17. Moroccan Chickpea Soup

You want a warm, filling soup that fits a low calorie, high protein plan. This Moroccan Chickpea Soup delivers bold flavor without heavy calories. It blends chickpeas, veggies, and spices for a hearty bowl you can enjoy often. It travels well in meal prep, so you can cook once and eat twice.

Here is the recipe you can use right away. Complete details below to cook with confidence.

Recipe Overview:

– Servings: 4

– Prep Time: 15 minutes

– Cook Time: 35 minutes

– Total Time: 50 minutes

– Calories: 200 per serving

Nutrition Information:

– Protein: 10g

– Carbs: 30g

– Fat: 5g

Ingredients:

– 1 can (15 oz) chickpeas, rinsed and drained

– 1 onion, diced

– 2 carrots, diced

– 2 celery stalks, chopped

– 4 cups vegetable broth

– 2 tsp cumin

– 2 tsp coriander

– Salt and pepper to taste

– 1 tbsp olive oil (optional)

Instructions:

1. In a pot, heat the olive oil (if using) and sauté onions, carrots, and celery until soft.

2. Stir in chickpeas, broth, cumin, and coriander. Bring to a boil.

3. Reduce heat. Simmer 25–30 minutes to blend flavors.

4. Taste and season with salt and pepper. If you like a thicker texture, blend a cup of the soup and mix back in.

Tips:

– Garnish with fresh cilantro for color.

– Serve with crusty bread or a side salad for a full meal.

Frequently Asked Questions:

– Is this soup vegan? Yes, it is plant-based and naturally protein-rich.

18. Cabbage and Sausage Soup

You want a warm, filling soup that won’t fill you with empty calories. Cabbage and sausage soup fits that need. It blends lean sausage with cabbage for good protein and fiber. It’s a cozy meal you can make for the family with almost no fuss.

Here is why this soup works for you. It’s easy to pull together in one pot. It stays hearty yet stays low in calories. It uses simple, affordable ingredients and helps you finish what’s in the fridge. You can swap sausage types to change the flavor while keeping the protein high.

Recipe Overview:

– Servings: 6

– Prep Time: 10 minutes

– Cook Time: 40 minutes

– Total Time: 50 minutes

– Calories: 220 per serving

Nutrition Information:

– Protein: 14g

– Carbs: 18g

– Fat: 9g

Ingredients:

– 1 lb sausage (chicken or turkey)

– 1 small cabbage, chopped

– 1 onion, diced

– 2 carrots, diced

– 4 cups low-sodium chicken broth

– Salt and pepper to taste

Instructions:

1. In a pot, brown the sausage over medium heat.

2. Add onions and carrots, cooking until soft.

3. Stir in chopped cabbage and broth, bringing to a boil.

4. Simmer for 30 minutes, seasoning with salt and pepper to taste.

5. Serve hot with fresh bread.

Tips:

– Try different sausages for new flavors.

– This soup freezes well for later meals.

Frequently Asked Questions:

– Can I make this soup in advance? Yes. It can be made ahead and stored in the fridge for up to 5 days.

Next steps: keep this simple recipe on hand for busy nights. It’s easy to scale up or down, and it adapts to what you have in the fridge. Enjoy a comforting, protein-packed bowl without overdoing the calories.

Warm up with a bowl of Cabbage and Sausage Soup! Packed with lean protein and fiber, it’s the cozy comfort food you need—without the empty calories. Who knew healthy could taste this good?

19. Pumpkin and Coconut Soup

Craving a bowl that feels like a hug but stays light on calories? You’re in the right place. This Pumpkin and Coconut Soup gives you warm fall flavors without heaviness. The pumpkin brings sweetness and color, while coconut milk makes the soup creamy. A sprinkle of curry powder adds a gentle kick. It’s perfect as a light dinner or as a comforting starter for friends.

Here is why this soup can fit your week. It’s quick to make, easy to customize, and easy to batch. You get a cozy meal that keeps you on track with your calorie goals. Use it to brighten a chilly night or to impress guests with a simple, satisfying dish.

Recipe Overview:

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 25 minutes

– Total Time: 35 minutes

– Calories: 190 per serving

Nutrition Information:

– Protein: 4g

– Carbs: 28g

– Fat: 7g

Ingredients:

– 2 cups pumpkin puree (canned or fresh)

– 1 can (14 oz) coconut milk

– 1 onion, chopped

– 2 garlic cloves, minced

– 4 cups vegetable broth

– 1 tsp curry powder

– Salt and pepper to taste

Instructions:

1. In a pot, sauté onion and garlic until soft.

2. Add pumpkin puree, coconut milk, broth, curry powder, salt, and pepper.

3. Bring to a simmer and cook for 20 minutes.

4. Blend until smooth and creamy.

5. Serve hot with a light dusting of curry powder or a few seeds.

Tips:

– Garnish with roasted pumpkin seeds for extra crunch.

– Pair with crusty bread for a heartier feel.

Frequently Asked Questions:

– Can I use fresh pumpkin instead? Yes, just cook it until tender first.

20. Broccoli and Cheese Soup

You want a warm, comforting soup that stays light. This broccoli and cheese soup delivers taste and nutrition. It uses low-fat cheese and milk to cut calories while keeping creaminess. You can add broccoli and feel good about the extra vegetables in your day.

Recipe Overview:

– Servings: 4

– Prep Time: 15 minutes

– Cook Time: 25 minutes

– Total Time: 40 minutes

– Calories: 230 per serving

Nutrition Information:

– Protein: 10g

– Carbs: 18g

– Fat: 12g

Ingredients:

– 4 cups broccoli florets

– 1 small onion, chopped

– 2 garlic cloves, minced

– 4 cups low-sodium vegetable broth

– 1 cup low-fat shredded cheese

– 1 cup low-fat milk

– Salt and pepper to taste

Instructions:

1. In a pot, sauté onion and garlic until softened.

2. Add broccoli and broth, bringing to a boil.

3. Reduce heat and simmer until broccoli is tender.

4. Blend until smooth, then stir in cheese and milk.

5. Season with salt and pepper before serving.

Tips:

– Use sharp cheese for more flavor.

– Add a pinch of nutmeg for warmth.

Frequently Asked Questions:

– Can I make this soup vegan? Yes, swap cheese with a plant-based option and use almond milk.

21. Italian Sausage and Kale Soup

You want a warm soup that fits a busy week and helps you stay on track. This Italian sausage and kale soup is light yet filling. Spicy sausage adds heat, kale brings greens, and white beans give protein and creaminess. It comes together in about 40 minutes and stores well for meal prep.

Recipe Overview:

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 30 minutes

– Total Time: 40 minutes

– Calories: 250 per serving

Nutrition Information:

– Protein: 20g

– Carbs: 35g

– Fat: 9g

Ingredients:

– 1 lb Italian sausage (turkey or chicken)

– 1 can cannellini beans, rinsed

– 1 bunch kale, chopped

– 1 onion, diced

– 4 cups chicken broth

– 1 tsp Italian seasoning

– Salt and pepper to taste

Instructions:

1. In a pot, brown the sausage over medium heat, breaking it up as it cooks.

2. Add onion and sauté until soft.

3. Stir in the beans, broth, kale, and seasonings.

4. Bring to a boil, then reduce heat and simmer for 20 minutes.

5. Serve hot, tasting and adjusting salt and pepper.

Tips:

– For extra kick, choose spicy sausage.

– This soup freezes well for meals.

Frequently Asked Questions:

– Can I use fresh beans? Yes, but adjust cooking time.

22. Egg Drop Soup

Need a warm, light soup that fits a high-protein plan? Egg drop soup gives a silky ribbon of egg in clear broth. It comes together in minutes. This version stays low in calories but rich in flavor.

Recipe Overview:

– Servings: 4

– Prep Time: 5 minutes

– Cook Time: 10 minutes

– Total Time: 15 minutes

– Calories: 100 per serving

Nutrition Information:

– Protein: 6g

– Carbs: 8g

– Fat: 5g

Ingredients:

– 4 cups chicken or vegetable broth

– 2 eggs, beaten

– 1 cup mixed vegetables (carrots, peas, corn)

– 1 tbsp soy sauce

– Salt and pepper to taste

Instructions:

1. Bring broth to a boil in a pot.

2. Whisk eggs in a bowl. Slowly pour into the boiling broth while stirring gently to create ribbons.

3. Add vegetables; simmer 4-5 minutes.

4. Season with soy sauce, salt, and pepper.

Tips:

– Add tofu for extra protein.

– Use low-sodium soy sauce to cut the salt.

Frequently Asked Questions:

– Can I make this soup ahead? It tastes best fresh but keeps 1-2 days in the fridge.

23. Spaghetti Squash Soup

If you want a cozy bowl that fits a light eating plan, spaghetti squash soup hits the spot. It swaps pasta for shredded spaghetti squash, cutting calories without losing flavor. The result is a hearty, comforting soup that still feels light on the stomach. You can boost taste with garlic, herbs, and a splash of tomatoes.

Here is why it works for busy nights. You save time in the kitchen and still get a filling meal. The ingredients come together in one pot. You can tailor the texture from chunky to smooth by deciding how much you blend.

Next steps. Here is the complete recipe you can rely on.

Recipe Overview:

– Servings: 4

– Prep Time: 15 minutes

– Cook Time: 25 minutes

– Total Time: 40 minutes

– Calories: 180 per serving

Nutrition Information:

– Protein: 5g

– Carbs: 28g

– Fat: 4g

Ingredients:

– 1 spaghetti squash, cooked and shredded

– 1 onion, chopped

– 2 garlic cloves, minced

– 4 cups vegetable broth

– 1 can (15 oz) diced tomatoes

– Salt and pepper to taste

– Optional: fresh herbs for garnish

Instructions:

1. In a pot, soften onion and garlic over medium heat.

2. Stir in shredded spaghetti squash, diced tomatoes, and broth. Season with salt and pepper.

3. Bring to a gentle boil, then simmer about 20 minutes.

4. For a smoother soup, blend briefly or fully.

5. Ladle hot, and finish with herbs if you like.

Tips:

– A light dusting of parmesan adds a warm kick.

– Cool leftovers store well in the fridge for quick meals.

Swap pasta for spaghetti squash and embrace a cozy, light meal! One pot, endless flavor – that’s the magic of low calorie high protein soup recipes for busy nights.

24. Chicken and Dumpling Soup

If you want a warm bowl that feels like a hug but stays a low calorie high protein soup, this Chicken and Dumpling Soup is for you. A lighter take uses lean chicken and whole wheat dumplings. The result is a comforting, filling meal for a busy week that still tastes like home. Pour it hot and you’ll smell thyme, garlic, and soft dumplings cooking in savory broth.

Complete Recipe

– Servings: 6

– Prep Time: 15 minutes

– Cook Time: 30 minutes

– Total Time: 45 minutes

– Calories: 250 per serving

Nutrition Information:

– Protein: 22g

– Carbs: 32g

– Fat: 7g

Ingredients:

– 1 lb chicken breast, diced

– 2 cups low-sodium chicken broth

– 1 cup whole wheat flour

– 1 tsp baking powder

– 1/2 cup low-fat milk

– 1 cup mixed vegetables (carrots, peas, corn)

– Salt and pepper to taste

Instructions:

1. In a pot, brown the chicken pieces until no pink remains.

2. Stir in broth and vegetables; simmer until tender.

3. In a bowl, combine flour, baking powder, and milk to form a dough.

4. Drop spoonfuls of dough into the simmering soup; cook 10–15 minutes.

5. Season with salt and pepper before serving.

Tips:

– Add thyme or rosemary for extra aroma.

– Use leftover cooked chicken to cut prep time.

Frequently Asked Questions:

– Can I make this soup in advance? Yes. It stores well in the fridge for a day or two.

25. Creamy Garlic Potato Soup

You want a cozy soup that fits a light plan. Creamy Garlic Potato Soup delivers that warm, homey feel without adding extra calories. It uses gentle ingredients like low-fat milk and a light broth to keep things lighter, yet it still tastes rich. The creamy texture comes from blending, not from heavy cream, so you get comfort with less guilt.

This soup is practical for busy nights. It cooks in about a half hour and leaves you with leftovers you can reheat quickly. Pair it with a crisp salad or a slice of crusty bread, and you have a simple meal you can count on.

Recipe Overview:

– Servings: 4

– Prep Time: 10 minutes

– Cook Time: 25 minutes

– Total Time: 35 minutes

– Calories: 210 per serving

Nutrition Information:

– Protein: 6g

– Carbs: 30g

– Fat: 8g

Ingredients:

– 4 cups diced potatoes

– 1 onion, chopped

– 3 garlic cloves, minced

– 4 cups low-sodium vegetable broth

– 1 cup low-fat milk

– Salt and pepper to taste

Instructions:

1. In a pot, sauté onion and garlic until soft.

2. Add potatoes and broth, bring to a boil.

3. Reduce heat and simmer until potatoes are tender.

4. Blend until smooth and stir in milk.

5. Season with salt and pepper before serving.

Tips:

– Garnish with chives for extra flavor.

– If you like a richer feel, top with a small amount of shredded cheese or a light sprinkle of turkey bacon bits.

Frequently Asked Questions:

– Can I freeze this soup? Yes, it freezes well for up to 3 months.

26. French Onion Soup

You’re craving a warm bowl that fits a light eating plan. French Onion Soup delivers comfort without a heavy calorie load. This version uses a lighter broth and low-fat cheese so you can enjoy more without the worry. You still taste the sweet onions and a silky, savory base with a gooey top that feels like a treat.

Nutrition and benefits first. Each serving is around 200 calories, with about 10 g of protein, 30 g of carbohydrates, and 7 g of fat. That makes it a solid starter or a small main for busy days.

Ingredients:

– 4 large onions, sliced

– 4 cups low-sodium beef broth (or use vegetable broth for a vegetarian option)

– 1 cup low-fat cheese, shredded (Gruyère or Swiss work well)

– 1 tablespoon fresh thyme

– Salt and pepper to taste

– Optional: 1 teaspoon olive oil for caramelizing

Instructions:

1. In a large pot, heat the oil (if using) and add the onions. Cook on medium heat, stirring often, until they turn deep gold and caramelize, about 25 minutes.

2. Stir in the broth and thyme. Bring to a gentle boil.

3. Reduce heat and simmer 15–20 minutes to let flavors blend.

4. Ladle the soup into heatproof bowls. Top with cheese and broil or bake just until the cheese melts and lightly browns.

5. Season with salt and pepper to taste before serving.

Tips:

– Use a mix of onions (yellow, white, and a touch of sweet) for deeper flavor.

– Serve with toasted baguette slices for a satisfying crunch.

Frequently Asked Questions:

– Can I make this vegetarian? Yes. Use vegetable broth and skip any meat-based additions.

27. Cabbage and Turkey Soup

You want a soup that feels warm but stays light on calories. Cabbage and turkey give you lean protein and fiber in a simple bowl. It’s easy to make on a busy night and stores well for meals later. This high-protein, low-calorie option helps your diet stay steady.

Here is why it fits your plan:

– Low in calories, high in protein

– Reheats well without losing flavor

– Uses budget-friendly, real ingredients

Recipe Overview:

– Servings: 6

– Prep Time: 10 minutes

– Cook Time: 30 minutes

– Total Time: 40 minutes

– Calories: 190 per serving

Nutrition Information:

– Protein: 22g

– Carbs: 12g

– Fat: 7g

Ingredients:

– 1 lb ground turkey

– 1 small cabbage, chopped

– 1 onion, diced

– 2 carrots, diced

– 4 cups low-sodium chicken broth

– Salt and pepper to taste

Instructions:

1. In a pot, brown the turkey over medium heat.

2. Add onion and carrot; cook until soft.

3. Stir in cabbage and broth, then bring to a boil.

4. Reduce heat and simmer about 20 minutes until cabbage is tender.

5. Season with salt and pepper before serving.

Tips:

– Add paprika or a pinch of cayenne for a warm kick.

– Use leftover turkey to cut prep time.

Frequently Asked Questions:

– Can I make this soup vegetarian? Yes. Swap turkey for lentils or a plant-based protein.

Conclusion

These 27 low calorie high protein soup recipes offer a wealth of comforting flavors while keeping your calorie intake in check. Whether you’re meal prepping for the week or simply looking for something warm and inviting, these soups are sure to satisfy your cravings without the guilt.

Experiment with different ingredients and spices to make them your own, and enjoy the journey of healthy eating with each delicious bowl!

Frequently Asked Questions

What are the benefits of incorporating low calorie high protein soup recipes into my diet?

Incorporating low calorie high protein soup recipes into your diet can offer numerous benefits! These soups are not only comforting but also help you feel full without consuming excessive calories. High protein content aids in muscle maintenance and can support weight loss by keeping you satisfied longer. Plus, they are often packed with nutrients from various vegetables and legumes, making them a wholesome choice for any meal prep!

Can I meal prep low calorie high protein soups for the week? How do I store them?

Absolutely! Meal prepping low calorie high protein soups is a fantastic way to ensure you have healthy meals ready to go. Simply cook your soups in batches, let them cool, and then store them in airtight containers in the refrigerator for up to 5 days. For longer storage, you can freeze them in freezer-safe containers, where they can last for up to 3 months. Just remember to thaw them in the fridge overnight before reheating!

Are these soup recipes suitable for different dietary restrictions?

Many of the low calorie high protein soup recipes are quite versatile! You can easily adapt them to accommodate various dietary restrictions, such as gluten-free or vegetarian diets. For instance, swap out ingredients like noodles for gluten-free options or use vegetable broth instead of chicken broth. Always check the specific recipe for modifications, and feel free to get creative with substitutions that align with your dietary needs!

How can I enhance the flavor of low calorie high protein soups without adding calories?

Great question! You can enhance the flavor of your low calorie high protein soups by incorporating fresh herbs and spices. Ingredients like garlic, onion, ginger, and herbs such as basil or cilantro can add depth without adding significant calories. Additionally, a splash of lemon juice or vinegar can brighten up the flavors. Experiment with different combinations to find the ones you love the most!

What are some quick and easy protein soups for busy weeknights?

For busy weeknights, look no further than easy protein soups like Chicken Tortilla Soup or Egg Drop Soup. These recipes come together in no time and are packed with protein to keep you energized. You can even use pre-cooked proteins like rotisserie chicken or canned beans to save time. Just throw all the ingredients into a pot, let it simmer, and you’ll have a delicious, comforting meal ready in under 30 minutes!