Low carb high protein soups have me craving something warm and comforting after a long day. I put this post together because I wanted a simple way to stay on track without losing the cozy feel of a bowl. These soups are easy to make, budget friendly, and they actually fill you up.
Who it’s for: If you juggle work, workouts, and family meals, this is for you. If you want meals that keep you full without a long list of ingredients, you’ll find these helpful.
In this guide you’ll find 27 low carb high protein soup recipes that are warm and filling. They cover chicken, beef, fish, and veggie bases. Each one is simple to make, uses common ingredients, and is friendly to busy evenings. Many work for meal prep and taste even better as leftovers.
How to use them: Start with a simple base like stock or bone broth. Add protein such as shredded chicken or ground turkey. Toss in vegetables and herbs. Let it simmer until the flavors hug each other. If you like extra richness, finish with a little olive oil, cream, or cheese.
Real talk: These soups help you stay on track, but they aren’t a magic fix. Pay attention to portions and the carb count of add-ins. For dairy-free meals, swap cream for coconut milk or simply skip dairy. You can boost fiber with spinach, kale, or zucchini.
Next steps: Pick one recipe you can try tonight. Make a larger batch this weekend so you have quick lunches. Tag along a friend and compare notes on which soups you love most.
1. Creamy Chicken and Spinach Soup
Here is why you need a low carb high protein soup that actually fills you up. This Creamy Chicken and Spinach Soup gives you comfort without the extra carbs. You taste tender chicken, leafy spinach, and a smooth, rich broth. It is quick, nourishing, and easy to make any night. You can cook it in one pot and serve with a side of crisp greens.
Servings: 4 | Prep Time: 10 mins | Cook Time: 20 mins | Total Time: 30 mins | Calories: 350
Nutrition Information:
– Protein: 40g
– Fat: 20g
– Carbs: 6g
Ingredients:
– 2 cups cooked chicken, shredded
– 4 cups spinach, chopped
– 4 cups chicken broth
– 1 cup heavy cream
– 1 onion, diced
– 3 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté the onion and garlic until translucent.
2. Add shredded chicken and spinach; stir until the spinach wilts.
3. Pour in the chicken broth and bring to a simmer.
4. Lower the heat and stir in the heavy cream; season with salt and pepper.
5. Serve hot and enjoy.
Tips: A squeeze of lemon brightens the flavors.
2. Zucchini Noodle Chicken Soup
Looking for a warm, filling soup that fits a low carb high protein plan? This Zucchini Noodle Chicken Soup delivers. It swaps in zucchini noodles for regular pasta, so you save carbs without losing comfort. The broth carries the flavor of tender chicken, garlic, and onion, while the veggies add color and crunch. It’s bright, satisfying, and great for meal prep.
Servings: 4 | Prep Time: 15 mins | Cook Time: 25 mins | Total Time: 40 mins | Calories: 300
Nutrition Information:
– Protein: 35g
– Fat: 15g
– Carbs: 4g
Ingredients:
– 2 chicken breasts, diced
– 4 cups chicken broth
– 2 medium zucchinis, spiralized
– 1 carrot, sliced
– 1 onion, chopped
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. In a heavy pot, sauté onion, garlic, and chicken until the edges are golden.
2. Add carrot and broth, bring to a simmer, and cook until the chicken is cooked through.
3. Stir in zucchini noodles and simmer for about 5 minutes until just tender.
4. Season with salt and pepper, then ladle into bowls and serve hot.
Tips: For deeper flavor, use homemade broth or add a squeeze of lemon at the end.
FAQ: What can I use instead of chicken? Turkey works just as well.
3. Spicy Beef and Cauliflower Soup
You want a soup that’s low in carbs but high in protein. This Spicy Beef and Cauliflower Soup fits that need. It warms you up with a bold kick and a satisfying texture. It’s quick to make, serves four, and tastes great on a chilly evening.
Here is why it works. Ground beef supplies steady protein. Cauliflower keeps the carbs in check while adding bite. The chili powder adds heat without extra sugar.
Servings: 4 | Prep Time: 10 mins | Cook Time: 30 mins | Total Time: 40 mins | Calories: 400
Ingredients:
– 1 pound ground beef
– 4 cups beef broth
– 2 cups cauliflower florets
– 1 onion, diced
– 4 cloves garlic, minced
– 1 tablespoon chili powder
– Salt to taste
Instructions:
1. Brown the ground beef in a pot and drain the fat.
2. Stir in onion and garlic; cook until softened.
3. Add cauliflower, broth, chili powder, and salt. Bring to a boil.
4. Reduce heat and simmer about 20 minutes, until cauliflower is tender.
Nutrition Information:
– Protein: 45g
– Fat: 25g
– Carbs: 5g
Tips: Finish with a handful of chopped cilantro for brightness. If you like extra body, add a splash of tomato sauce or a squeeze of lime for a fresh finish.
4. Thai Coconut Shrimp Soup
Are you looking for a comforting, low-carb soup that still packs protein? Try Thai Coconut Shrimp Soup. It blends creamy coconut milk with bright lime and a hint of red curry. The shrimp add solid protein, while the broth stays light and swap-worthy for a quick weeknight meal. You’ll have a warm bowl in about 30 minutes that satisfies without heavy carbs.
Here is the complete recipe you can cook tonight.
Servings: 4 | Prep Time: 15 mins | Cook Time: 15 mins | Total Time: 30 mins | Calories: 350
Ingredients:
– 1 pound shrimp, peeled and deveined
– 4 cups coconut milk
– 1 cup vegetable broth
– 1 tablespoon red curry paste
– 1 lime, juiced
– Fresh basil and cilantro for garnish
Instructions:
1. In a pot, combine coconut milk and vegetable broth. Bring to a gentle simmer.
2. Stir in red curry paste and lime juice. Mix until the curry paste dissolves.
3. Add shrimp. Cook 3–4 minutes, until they turn pink and opaque.
4. Dish up and garnish with fresh basil and cilantro.
Tips: If you like heat, add a splash of additional curry paste. For more brightness, squeeze in extra lime right before serving.
FAQ: Can I swap chicken for shrimp? Yes, chicken works well. If you use chicken, cut it into bite-sized pieces and simmer until cooked through.
Nutrition Information:
– Protein: 30g
– Fat: 22g
– Carbs: 8g
5. Creamy Tomato Basil Soup
You want a soup that fits a low carb high protein plan, yet still feels cozy. This Creamy Tomato Basil Soup uses fresh tomatoes and bright basil for real comfort. It’s rich, but light enough for daily meals, and it goes well with a low carb bread for dipping. Read on for the full recipe you can make this week.
Servings: 4 | Prep Time: 10 mins | Cook Time: 30 mins | Total Time: 40 mins | Calories: 220
Nutrition Information:
– Protein: 8g
– Fat: 15g
– Carbs: 10g
Ingredients:
– 4 cups chopped tomatoes
– 1 cup heavy cream
– 1 onion, diced
– 2 cloves garlic, minced
– 1 cup fresh basil, chopped
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion and garlic until soft.
2. Add tomatoes and simmer until they break down and release their juice.
3. Blend the mixture until smooth, then return to the pot.
4. Stir in cream and basil; simmer about 10 minutes.
Tips: If the soup tastes too acidic, add a pinch of sugar to balance.
FAQ: Can this be made vegan? Yes. Swap cream for coconut milk and use vegetable stock.
6. Chicken and Mushroom Soup
Servings: 4 | Prep Time: 15 mins | Cook Time: 25 mins | Total Time: 40 mins | Calories: 320
Looking for a low carb, high protein soup that still feels like a hug in a bowl? This Chicken and Mushroom Soup delivers. The mushrooms give a deep, earthy taste, while chicken supplies strong protein. A splash of onion, garlic, and thyme adds warmth without heaviness. It’s easy to make and works as a complete meal you can enjoy any night.
Nutrition Information:
– Protein: 38g
– Fat: 18g
– Carbs: 7g
Ingredients:
– 2 cups cooked chicken, diced
– 1 cup mushrooms, sliced
– 4 cups chicken broth
– 1 onion, diced
– 2 cloves garlic, minced
– 1 teaspoon thyme
– Salt and pepper to taste
Instructions:
1. Sauté onion, garlic, and mushrooms in a pot until softened.
2. Add chicken and broth, bringing to a gentle boil.
3. Season with thyme, salt, and pepper.
4. Simmer for 20 minutes and serve warm.
Tips: Add a splash of white wine for brightness or a squeeze of lemon to finish.
7. Beef and Broccoli Soup
Craving a warm, filling bowl that fits a low carb high protein plan? This Beef and Broccoli Soup is your answer. It takes the best from a classic stir-fry and turns it into a cozy, comforting soup. You get lean beef, crisp broccoli, and a savory broth in under 45 minutes. It tastes like takeout but keeps your diet on track.
Here is why it works: protein comes from the flank steak, broccoli adds fiber and nutrients, and the broth keeps carbs low. You can control salt by using a low-sodium broth.
Ingredients:
– 1 pound flank steak, sliced
– 4 cups beef broth
– 2 cups broccoli florets
– 1 onion, sliced
– 2 cloves garlic, minced
– 1 tablespoon soy sauce
– Salt and pepper to taste
Instructions:
1. In a pot, brown the flank steak, then remove it and set aside.
2. Sauté onion and garlic until soft and fragrant.
3. Return the beef to the pot, add beef broth, bring to a gentle boil, then add broccoli.
4. Simmer about 15 minutes. Stir in soy sauce, season with salt and pepper, and serve.
Nutrition Information:
– Protein: 42g per serving
– Fat: 22g per serving
– Carbs: 6g per serving
Tips:
– Use low-sodium broth to keep salt in check.
8. Cauliflower Cheddar Soup
Want a warm, filling soup that stays low in carbs? This Cauliflower Cheddar Soup gives you creamy texture without heavy cream. You taste the cauliflower’s sweetness and the sharp bite of cheddar. It works as a quick lunch or a cozy dinner with a crisp salad on the side. It’s hearty enough to fill you up without weighing you down.
Here are the complete details to make it tonight.
Servings: 4 | Prep Time: 10 mins | Cook Time: 25 mins | Total Time: 35 mins | Calories: 280
Nutrition Information:
– Protein: 12g
– Fat: 18g
– Carbs: 5g
Ingredients:
– 4 cups cauliflower florets
– 1 cup shredded cheddar cheese
– 4 cups chicken broth
– 1 onion, diced
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion and garlic until softened.
2. Add cauliflower and broth, then bring to a boil.
3. Simmer until cauliflower is tender, then blend until smooth.
4. Stir in cheddar cheese until melted, season to taste.
Tips: For added flavor, mix in a teaspoon of mustard.
FAQ: Can I omit the cheese? Yes, it will still be creamy from the cauliflower.
9. Italian Sausage and Kale Soup
Servings: 4 | Prep Time: 10 mins | Cook Time: 30 mins | Total Time: 40 mins | Calories: 340
Looking for a warm, filling soup that fits a low-carb plan? This Italian sausage and kale soup hits that need. Spiced sausage meets hearty kale in a light broth, giving big flavor without a heavy carb load. Kale adds vitamins and fiber while sausage supplies solid protein. It comes together quickly, making it perfect for busy weeknights.
Here is why it works for weeknight dinners. This soup stays flavorful as it cooks, yet stays simple with pantry ingredients. You can tweak it by swapping in turkey sausage if you want leaner meat. And yes, a little Parmesan on top makes it cozy.
Nutrition Information:
– Protein: 30g
– Fat: 25g
– Carbs: 7g
Ingredients:
– 1 pound Italian sausage, bulk
– 4 cups chicken broth
– 2 cups kale, chopped
– 1 onion, diced
– 2 cloves garlic, minced
– 1 teaspoon Italian seasoning
– Salt and pepper to taste
– Optional: grated Parmesan for serving
Instructions:
1. In a pot, brown the sausage, then drain excess fat.
2. Add onion, garlic, and kale, and sauté until the kale wilts.
3. Pour in the broth and seasonings, and simmer 20 minutes.
4. Taste and adjust salt and pepper; serve hot.
Tips: Top each bowl with a sprinkle of Parmesan cheese.
FAQ: Can I use turkey sausage? Yes, that’s a great lean option.
10. Creamy Avocado Soup
You want a soup that fits a low carb plan and still feels rich. This Creamy Avocado Soup does just that. It is bright with lime and cilantro, and it stays smooth with healthy fats. You can heat it for a cozy meal or chill it for a refreshing lunch.
Nutrition at a glance:
– Calories: 220
– Protein: 6g
– Fat: 20g
– Carbs: 10g
Ingredients:
– 2 ripe avocados
– 4 cups vegetable broth
– 1 lime, juiced
– 1/2 cup cilantro
– Salt and pepper to taste
Instructions:
1. In a blender, combine avocados, broth, lime juice, and cilantro.
2. Blend until the mixture is completely smooth.
3. Taste and season with salt and pepper.
4. Serve warm or chilled. If the soup seems thick, whisk in a little extra broth or water.
Tips:
Garnish with crumbled feta for a creamy tang.
FAQ:
Can I add other spices? Yes. A pinch of cumin adds depth.
11. Shrimp and Asparagus Soup
If you want a quick, filling soup that stays low carb, this Shrimp and Asparagus Soup fits well. It tastes rich but stays light. The shrimp brings high protein, the asparagus adds fiber and crunch. The broth feels cozy and warm.
Here is the complete recipe you can make in under 30 minutes.
Servings: 4 | Prep Time: 10 mins | Cook Time: 20 mins | Total Time: 30 mins | Calories: 300
Ingredients:
– 1 pound shrimp, peeled and deveined
– 1 bunch asparagus, chopped
– 4 cups chicken broth
– 1 onion, diced
– 2 cloves garlic, minced
– Salt and pepper to taste
– Optional: lemon zest for brightness
Instructions:
1. In a pot, sauté onion and garlic until fragrant and the onions are translucent.
2. Add asparagus and broth, and bring to a gentle boil.
3. Stir in shrimp and cook until they turn pink, about 3 to 4 minutes.
4. Season with salt and pepper. Finish with a twist of lemon zest if you like.
Nutrition Information:
– Protein: 25g
– Fat: 15g
– Carbs: 9g
Tips: A squeeze of lemon brightens the flavor.
FAQ: Can I use frozen shrimp? Yes, it works well.
12. Curried Pumpkin Soup
Looking for a warm, filling soup that fits a low carb high protein plan? This Curried Pumpkin Soup brings fall flavors to your table. It’s cozy and a touch spicy, perfect after a chilly day. You get smooth pumpkin, bright curry, and simple steps you can follow tonight.
Servings: 4 | Prep Time: 10 mins | Cook Time: 25 mins | Total Time: 35 mins | Calories: 250
Nutrition Information:
– Protein: 5g
– Fat: 15g
– Carbs: 10g
Ingredients:
– 4 cups pumpkin puree
– 4 cups vegetable broth
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon curry powder
– Salt and pepper to taste
Instructions:
1. Sauté onion and garlic until softened in a pot.
2. Add pumpkin puree and broth, stirring until combined.
3. Stir in curry powder and seasonings, simmering for 15 minutes.
4. Blend until smooth and serve!
Tips: Garnish with a swirl of coconut cream for extra creaminess.
FAQ: Can I use fresh pumpkin? Yes, just cook it until tender and puree it before adding to the pot.
Warm up your chilly nights with a bowl of Curried Pumpkin Soup! It’s not just cozy and delicious, but it’s also a perfect fit for your low carb high protein meal plan. Enjoy the flavors of fall in every spoonful!
13. Butternut Squash and Bacon Soup
Butternut squash and bacon soup fits a busy week. You get a warm bowl that tastes rich but stays light on carbs. Sweet squash meets smoky bacon for a cozy meal you can share or enjoy alone. It’s simple to make and full of flavor, and you can freeze leftovers for busy nights.
Nutrition Information:
– Protein: 15g
– Fat: 22g
– Carbs: 8g
Ingredients:
– 4 cups butternut squash, peeled and cubed
– 6 strips bacon
– 4 cups chicken broth
– 1 onion, diced
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. Cook bacon in a pot until crispy. Remove and crumble.
2. In the bacon grease, sauté onion and garlic until soft.
3. Add squash and broth. Simmer until squash is tender, about 15 minutes.
4. Puree until smooth, then stir in crumbled bacon. Season with salt and pepper.
Tips: For a bright finish, swirl in a teaspoon of balsamic reduction when serving.
FAQ: Can I use frozen squash? Yes, thaw first for even cooking.
14. Cabbage and Sausage Soup
Looking for a cozy soup that stays low in carbs but packs protein? Cabbage and sausage is a simple, satisfying meal you can whip up fast. The sausage adds depth and fat for flavor, while cabbage keeps it light and easy to digest. This soup is budget-friendly and perfect for busy evenings. Here is the recipe you can pull off tonight.
Servings: 4 | Prep Time: 10 mins | Cook Time: 30 mins | Total Time: 40 mins | Calories: 290
Nutrition Information:
– Protein: 25g
– Fat: 18g
– Carbs: 7g
Ingredients:
– 1 pound sausage, sliced
– 4 cups cabbage, chopped
– 4 cups chicken broth
– 1 onion, diced
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. In a large pot, brown the sausage until cooked through.
2. Add onion, garlic, and cabbage; sauté until the cabbage wilts.
3. Pour in chicken broth and season with salt and pepper.
4. Simmer about 20 minutes until flavors blend. Serve warm.
Tips: For a spicier kick, stir in a dash of hot sauce or crushed red pepper.
FAQ: Can I use ground sausage? Yes, that works well too!
15. Egg Drop Soup
Looking for a quick soup that stays low in carbs but high in protein? Egg drop soup fits the bill. It comes together in minutes and gives you a silky, comforting bowl. You can top it with greens or mushrooms for extra flavor without slowing you down. It’s a reliable, protein-packed option on busy days.
Here is the complete recipe so you can make it tonight.
Servings: 4 | Prep Time: 5 mins | Cook Time: 10 mins | Total Time: 15 mins | Calories: 150
Nutrition Information:
– Protein: 12g
– Fat: 8g
– Carbs: 4g
Ingredients:
– 4 cups chicken broth
– 2 eggs, beaten
– 1 tablespoon soy sauce
– 1 teaspoon sesame oil
– Green onions for garnish
– Salt and pepper to taste
Instructions:
1. In a pot, bring chicken broth to a gentle boil.
2. Pour in the beaten eggs in a slow, thin stream while stirring the broth to create ribbons.
3. Stir in soy sauce and sesame oil, then season with salt and pepper.
4. Ladle into bowls and top with chopped green onions.
Tips: Add sliced mushrooms or a handful of spinach for extra flavor and texture.
FAQ: Can I add vegetables? Spinach works nicely.
16. Mediterranean Lentil Soup
You want a warm, filling soup that fits a low carb plan and still tastes great. This Mediterranean Lentil Soup gives you both. Lentils bring protein and fiber, while veggies and spices add real depth. It’s quick, easy, and perfect for a chilly day.
Servings: 4 | Prep Time: 15 mins | Cook Time: 25 mins | Total Time: 40 mins | Calories: 310
Nutrition Information:
– Protein: 18g
– Fat: 10g
– Carbs: 20g
Ingredients:
– 1 cup lentils, rinsed
– 4 cups vegetable broth
– 1 onion, diced
– 2 cloves garlic, minced
– 2 carrots, diced
– 1 tablespoon Mediterranean seasoning
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion, garlic, and carrots until soft.
2. Add lentils and broth; bring to a boil.
3. Stir in seasoning; simmer 20 minutes until lentils are tender.
4. Taste and adjust salt. Serve warm.
Tips: A squeeze of lemon brightens the soup just before serving.
FAQ: Can I use canned lentils? Yes. Use their rinse and add them for the last 5–7 minutes.
17. Salmon Chowder
You want a warm, filling soup that fits a low carb plan. This Salmon Chowder is creamy, hearty, and quick to make. Salmon brings protein and healthy fats that help you stay full. Veggies add crunch and flavor without piling on carbs.
Here is the full recipe you can cook tonight.
Ingredients:
– 1 pound salmon, skin removed, cut into bite-sized cubes
– 4 cups fish broth
– 1 cup heavy cream
– 1 cup celery, diced
– 1 cup onion, diced
– Salt and pepper to taste
– Optional: fresh dill for serving
Instructions:
1) In a large pot, simmer fish broth with celery and onion for 8 to 10 minutes until tender. This builds the chowder base and keeps carbs low.
2) Add salmon cubes and cook gently until they turn opaque and flaky. Don’t overcook the fish.
3) Stir in heavy cream and heat through for 3 to 4 minutes; avoid a rolling boil so the soup stays smooth.
4) Season with salt and pepper, then ladle into bowls and top with fresh dill for a bright finish.
Tips:
– Use fresh salmon for best flavor.
– If you like extra body, add a splash more cream or a touch of cream cheese.
Nutrition Information:
– Protein: 30g
– Fat: 25g
– Carbs: 5g
18. Vegetable and Bean Soup
Looking for a low carb high protein soup that fills you up without weighing you down? This vegetable and bean soup is bright, hearty, and easy to make. It uses a mix of colorful vegetables and low-carb beans. Great for quick weeknights and for meal prep.
Servings: 4 | Prep Time: 10 mins | Cook Time: 30 mins | Total Time: 40 mins | Calories: 210
This soup stays light on calories but high in fiber. You’ll taste the freshness of vegetables and the heartiness of beans in every bite. It’s warm, satisfying, and budget-friendly. Seasonal produce keeps the flavor bright.
Nutrition Information:
– Protein: 10g
– Fat: 5g
– Carbs: 18g
Ingredients:
– 1 cup mixed beans, cooked
– 4 cups vegetable broth
– 1 cup carrots, diced
– 1 cup zucchini, diced
– 1 cup bell peppers, diced
– Salt and pepper to taste
Instructions:
1. In a pot, combine vegetable broth, beans, and vegetables, then bring to a boil.
2. Reduce heat and simmer until the vegetables are tender, about 20 minutes.
3. Season with salt and pepper, then serve hot.
Tips: Use whatever seasonal vegetables you have for best flavor. You can swap in squash, spinach, or tomatoes.
FAQ: Can I use canned beans? Yes. Rinse them well before adding.
19. Spicy Lentil Soup
You want a meal that warms you up and fits a low carb high protein plan. This spicy lentil soup is quick to make and hard to beat for flavor. Lentils soften into a creamy base, while curry powder and a pinch of heat wake your taste buds. It’s a solid lunch or dinner that keeps you full.
Why this helps your goals. It’s low in carbs, but high in protein and fiber. A bowl clocks in around 250 calories, yet it still feels satisfying.
Nutrition Information:
– Protein: 15g
– Fat: 5g
– Carbs: 20g
Ingredients:
– 1 cup lentils, rinsed
– 4 cups vegetable broth
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon curry powder
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion and garlic until softened.
2. Add lentils and broth, bring to a boil.
3. Stir in curry powder and seasonings, simmer until lentils are tender.
4. Serve warm.
Tips: Top with a dollop of yogurt for creaminess.
FAQ: Can I freeze this soup? Yes, it freezes wonderfully.
20. Chicken Tortilla Soup
You want a warm, satisfying low carb high protein soup. This Chicken Tortilla Soup gives you the flavor of a Mexican classic with less starch. Shredded chicken, bright lime, and a dash of cumin wake up your taste buds. It’s cozy for cool nights and quick enough for busy days.
Servings: 4 | Prep Time: 15 mins | Cook Time: 25 mins | Total Time: 40 mins | Calories: 300
Nutrition Information:
– Protein: 32g
– Fat: 15g
– Carbs: 9g
Ingredients:
– 2 cups cooked chicken, shredded
– 4 cups chicken broth
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon taco seasoning
– Lime wedges and avocado for garnish
Instructions:
1. In a pot, sauté onion and garlic until fragrant.
2. Add shredded chicken, broth, and taco seasoning, bringing to a boil.
3. Simmer for 15 minutes and serve with lime and avocado.
4. Garnish with cilantro if you like a bright finish.
Tips: Use fresh cilantro for extra flavor!
FAQ: Can this be made ahead? Yes, it keeps well in the fridge.
Warm up with a bowl of Chicken Tortilla Soup – it’s a low carb high protein delight that brings the flavors of Mexico to your table while keeping the comfort in every spoonful!
21. Shrimp and Corn Chowder
You want a warm soup that fits a low carb, high protein plan. This Shrimp and Corn Chowder hits that mark with a creamy base and a hint of sweetness from corn. The shrimp pack lean protein, while the corn adds fiber and flavor. It’s easy to make and perfect for cozy nights. It stays light yet satisfying.
Servings: 4 | Prep Time: 15 mins | Cook Time: 25 mins | Total Time: 40 mins | Calories: 320
Ingredients:
– 1 pound shrimp, peeled and deveined
– 2 cups corn kernels
– 4 cups chicken broth
– 1 cup heavy cream
– 1 onion, diced
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion until translucent.
2. Add corn and broth, bring to a boil.
3. Stir in shrimp and cook until pink.
4. Add heavy cream, season to taste, and serve warm.
Nutrition Information:
– Protein: 22g
– Fat: 15g
– Carbs: 10g
Tips:
For added flavor, sprinkle with fresh herbs before serving!
FAQ:
Can I use frozen corn? Yes, just thaw it before using.
22. Chicken Fajita Soup
You want dinner that fits a low carb plan and still feels comforting. This Chicken Fajita Soup gives you both. It bursts with peppers, warm spices, and juicy chicken. Each bowl feels satisfying, not skimpy. It’s easy to make and easy to love.
Servings: 4 | Prep Time: 15 mins | Cook Time: 30 mins | Total Time: 45 mins | Calories: 330
This soup is a quick win. The peppers bring color and sweetness, the fajita spices wake up the flavors, and the chicken adds heft. It stores well, so you can enjoy leftovers tomorrow. If you like a little heat, you can add a slice of jalapeño.
Nutrition Information:
– Protein: 36g
– Fat: 18g
– Carbs: 11g
Ingredients:
– 2 cups cooked chicken, diced
– 4 cups chicken broth
– 1 onion, sliced
– 2 bell peppers, sliced
– 2 cloves garlic, minced
– 1 tablespoon fajita seasoning
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion and garlic until the aroma rises and they begin to soften.
2. Add pepper slices and cooked chicken. Cook for about 5 minutes so the peppers stay bright.
3. Pour in chicken broth and fajita seasoning. Simmer for 20 minutes.
4. Taste and adjust salt and pepper. Serve with a dollop of sour cream if you like.
Tips: For extra heat, add jalapeños!
FAQ: Can I use ground chicken? Yes, that works well too.
Warm up your evenings with a bowl of Chicken Fajita Soup! It’s low carb, high protein, and bursting with flavor – perfect for those cozy nights when comfort food calls!
23. Chicken and Quinoa Soup
Here is why this soup fits your low carb high protein plan. It stays warm and filling. It keeps carbs in check while packing protein. You can cook a big batch and reheat it through the week.
Servings: 4 | Prep Time: 10 mins | Cook Time: 30 mins | Total Time: 40 mins | Calories: 350
This chicken and quinoa soup blends lean protein with wholesome grains for a comforting bowl. Quinoa adds a chewy texture and a gentle nuttiness, making it feel hearty without a high carb load. It works great for meal prep and busy weeknights.
Here is the complete recipe you can copy:
Ingredients:
– 2 cups cooked chicken, shredded
– 4 cups chicken broth
– 1 cup cooked quinoa
– 1 onion, diced
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onion and garlic until translucent.
2. Add shredded chicken, broth, and cooked quinoa; stir to combine.
3. Season with salt and pepper; simmer for 15 minutes.
4. Taste and adjust seasoning; serve warm.
Nutrition Information:
– Protein: 32g
– Fat: 10g
– Carbs: 9g
Tips: Add spinach for extra nutrition!
FAQ: Can I use brown rice instead of quinoa? Yes, but cooking times will differ.
24. Creamy Spinach and Artichoke Soup
You want a soup that fits a low carb, high protein plan and still feels indulgent. This Creamy Spinach and Artichoke Soup delivers. It blends butter-soft richness with greens you can feel in every spoonful. It’s great as an appetizer or a comforting, light main.
Servings: 4 | Prep Time: 10 mins | Cook Time: 20 mins | Total Time: 30 mins | Calories: 310
What you get is a silky, satisfying bowl that stays friendly to your diet. The spinach brings vitamins and color, while artichokes add texture and tang. Cream enhances the mouthfeel without making the dish heavy.
Nutrition Information:
– Protein: 10g
– Fat: 20g
– Carbs: 9g
Ingredients:
– 4 cups spinach
– 1 cup artichoke hearts, chopped
– 4 cups chicken broth
– 1 cup heavy cream
– 1 onion, diced
– Salt and pepper to taste
Instructions:
1. Sauté onion in a pot until it softens.
2. Add spinach and artichokes; cook until the spinach wilts.
3. Pour in broth and bring to a boil.
4. Stir in cream; season with salt and pepper.
5. Optional: blend half the soup for extra smoothness, then reheat and serve.
Tips: To cut fat, swap cream for half-and-half. For a heartier texture, add a handful of shredded chicken.
FAQ: Can I add other veggies? Yes, mushrooms or peas work well too.
25. Coconut Curry Chicken Soup
You want a soup that feels cozy yet fits a low carb, high protein plan. This Coconut Curry Chicken Soup hits that mark. Coconut milk makes a creamy, fragrant broth. Curry spice adds warmth and depth. Chicken gives sturdy protein to keep you full.
Next steps. Here is the practical recipe you can start today.
Servings: 4 | Prep Time: 15 mins | Cook Time: 30 mins | Total Time: 45 mins | Calories: 340
Nutrition Information:
– Protein: 30g
– Fat: 24g
– Carbs: 12g
Ingredients:
– 2 cups cooked chicken, shredded
– 4 cups coconut milk
– 2 cups chicken broth
– 1 tablespoon curry powder
– 1 onion, diced
– Salt to taste
Instructions:
1. In a pot, sauté onion until translucent.
2. Stir in chicken, coconut milk, chicken broth, and curry powder, bringing to a boil.
3. Simmer for 20 minutes, season with salt, and serve hot.
Tips:
– Garnish with fresh cilantro for a pop of color.
– If you want more greens, toss in a handful of spinach during the last 2 minutes of simmering.
FAQ:
– Can this be made ahead? Yes, it reheats well.
26. Hearty Beef and Vegetable Soup
If you want a warm, filling soup that fits a low carb high protein plan, this one is built for you and your busy evenings. It uses simple, everyday ingredients and comes together in under an hour, so you won’t skip dinner. Beef chunks brown deeply, the broth stays rich, and the vegetables add color, crunch, and fiber. You taste a hearty, comforting meal in a bowl that helps you stay on track with your goals.
Ingredients:
– 1 pound beef stew meat, cubed
– 4 cups beef broth
– 2 cups mixed vegetables (carrots, celery, and more)
– 1 onion, diced
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. In a pot, brown the beef stew meat until no pink remains.
2. Add the onion and garlic, and cook until they are softened.
3. Stir in the mixed vegetables and broth, then simmer 25–30 minutes until the beef is tender.
4. Season with salt and pepper, and serve the soup hot.
Tips:
– Finish with fresh herbs for a bright finish.
– If you want a thicker broth, simmer a few extra minutes or add a splash of water to adjust the texture.
27. Asian Chicken Soup
Want a warm, filling soup that fits a low-carb plan? This Asian Chicken Soup delivers. The broth smells of garlic and ginger and draws you in. Here’s why it helps on busy nights: lean chicken, crisp vegetables, and fast cooking.
Servings: 4 | Prep Time: 10 mins | Cook Time: 30 mins | Total Time: 40 mins | Calories: 300
Nutrition Information:
– Protein: 28g
– Fat: 14g
– Carbs: 8g
Ingredients:
– 2 cups cooked chicken, shredded
– 4 cups chicken broth
– 1 cup mixed vegetables (carrots, bell peppers, etc.)
– 2 cloves garlic, minced
– 1 tablespoon ginger, minced
– Soy sauce to taste
Instructions:
1. In a pot, combine chicken broth, vegetables, garlic, and ginger.
2. Bring to a boil and add shredded chicken.
3. Season with soy sauce and simmer for 20 minutes.
4. Serve hot and enjoy!
Tips: For extra heat, add chili flakes!
FAQ: Can I add noodles? Zucchini noodles are a great low-carb option!
When you need a quick, nourishing meal, low carb high protein soup recipes like Asian Chicken Soup are your best friends. Warm up your evenings with garlic, ginger, and lean chicken – comfort in a bowl!
Conclusion
These 27 low carb high protein soup recipes showcase that comfort food can still be healthy! Each recipe is designed to nourish your body while satisfying your cravings.
Whether it’s a cozy night in or a quick meal prep for the week, these soups are guaranteed to become staples in your kitchen. Dive into the world of hearty, wholesome soups that keep you warm and satisfied!
Frequently Asked Questions
What Are the Benefits of Low Carb High Protein Soups?
Low carb high protein soups are fantastic for several reasons! They help you feel full and satisfied without the extra carbs, which is especially important for those on a low carb diet. These soups are packed with protein, helping you maintain muscle mass while you lose weight. Plus, they can be incredibly comforting and delicious, making healthy eating a pleasure rather than a chore!
Can I Customize These Soup Recipes to Fit My Dietary Needs?
Absolutely! Many of the low carb high protein soup recipes in this collection can be easily adjusted to meet your specific dietary needs. For instance, you can swap out proteins, add in different vegetables, or even adjust the spices to cater to your taste preferences. It’s all about making them work for you while still enjoying a healthy soup!
How Do I Ensure My Soup Is Low Carb and High Protein?
To keep your soups low carb and high protein, focus on using lean meats, seafood, or plant-based protein sources. Skip the traditional noodles and opt for low-carb alternatives like zucchini or cauliflower. Always add plenty of non-starchy vegetables like spinach or broccoli, which add fiber and nutrients without the carbs. This way, you’ll have a delicious and satisfying meal!
Are These Soup Recipes Easy to Prepare for Busy Weeknights?
Yes! Many of the easy soup ideas in this article are designed with busy schedules in mind. Most of the recipes require minimal prep time and can be made in under an hour. Plus, many soups can be batch-cooked and stored in the fridge or freezer, making them perfect for quick, warm meals on hectic days. Comfort food doesn’t have to be complicated!
What Ingredients Should I Keep on Hand for Making Low Carb High Protein Soups?
Stocking your kitchen with a few essential ingredients can make it easier to whip up healthy soup recipes anytime. Consider having lean meats like chicken or turkey, seafood like shrimp, a variety of non-starchy vegetables (like spinach, zucchini, and cauliflower), and flavorful broth or stock. Additionally, herbs and spices can elevate your soups’ taste, ensuring you’re always ready to create a warm, filling meal!
