21 High-Protein Low-Carb Soup Recipes

Eating high-protein, low-carb meals is a great way to fuel your body, build muscle, and maintain a healthy weight. If you’re looking for warm and satisfying meals that align with your nutrition goals, these 21 high-protein, low-carb soup recipes are perfect for you. Packed with lean proteins, nutrient-rich vegetables, and flavorful seasonings, these soups will keep you full without the carb overload!

Why You’ll Love These High-Protein Low-Carb Soups

• Keeps You Full Longer – High protein content helps control hunger and cravings.
• Supports Weight Management – Low-carb meals help regulate blood sugar and prevent spikes.
• Easy to Make – Most soups are simple, one-pot meals that require minimal effort.
• Great for Meal Prep – Make a big batch and enjoy throughout the week.
• Perfect for Any Diet – Whether you’re on keto, paleo, or just cutting carbs, these soups fit the bill.

1. Creamy Chicken & Spinach Soup

Ingredients:

• 2 cups shredded cooked chicken
• 4 cups chicken broth
• 1 cup heavy cream
• 2 cups fresh spinach
• 1 tsp garlic powder
• Salt & pepper to taste

Instructions:

1. In a pot, heat the chicken broth over medium heat.
2. Add shredded chicken and let it simmer for 5 minutes.
3. Stir in heavy cream, spinach, garlic powder, salt, and pepper.
4. Let simmer for another 5 minutes until the spinach is wilted.
5. Serve hot and enjoy!

2. Beef & Cabbage Soup

Ingredients:

• 1 lb ground beef
• 4 cups beef broth
• 2 cups shredded cabbage
• 1 can diced tomatoes (no sugar added)
• 1 tsp paprika
• Salt & pepper to taste

Instructions:

1. Brown the ground beef in a pot over medium heat.
2. Drain excess fat and add beef broth.
3. Stir in cabbage, diced tomatoes, paprika, salt, and pepper.
4. Simmer for 20-25 minutes until cabbage is tender.
5. Serve warm.

3. Keto Broccoli Cheddar Soup

Ingredients:

• 2 cups broccoli florets
• 4 cups chicken broth
• 1 cup heavy cream
• 1 1/2 cups shredded cheddar cheese
• 1 tsp garlic powder
• Salt & pepper to taste

Instructions:

1. In a pot, bring chicken broth to a boil.
2. Add broccoli and cook until tender.
3. Reduce heat and stir in heavy cream, garlic powder, salt, and pepper.
4. Slowly add cheddar cheese, stirring continuously until melted.
5. Serve hot and enjoy!

4. Egg Drop Soup

Ingredients:

• 4 cups chicken broth
• 2 eggs, beaten
• 1 tsp soy sauce
• 1/2 tsp ginger powder
• 2 green onions, chopped

Instructions:

1. Heat chicken broth over medium heat.
2. Add soy sauce and ginger powder.
3. Slowly drizzle in beaten eggs while stirring gently.
4. Garnish with chopped green onions and serve hot.

5. Turkey & Mushroom Soup

Ingredients:

• 1 lb ground turkey
• 4 cups chicken broth
• 2 cups sliced mushrooms
• 1 tsp thyme
• Salt & pepper to taste

Instructions:

1. Brown ground turkey in a pot over medium heat.
2. Add chicken broth, mushrooms, thyme, salt, and pepper.
3. Simmer for 20 minutes until mushrooms are tender.
4. Serve warm.

6. Shrimp & Zucchini Noodle Soup

Ingredients:

• 1 lb shrimp, peeled and deveined
• 4 cups seafood or chicken broth
• 2 medium zucchinis, spiralized
• 1 tsp garlic powder
• 1 tbsp olive oil
• Salt & pepper to taste

Instructions:

1. Heat olive oil in a pot over medium heat.
2. Add shrimp, garlic powder, salt, and pepper. Sauté for 2-3 minutes.
3. Pour in broth and bring to a simmer.
4. Add zucchini noodles and cook for 2 more minutes.
5. Serve immediately.

7. Spicy Sausage & Kale Soup

Ingredients:

• 1 lb spicy Italian sausage, crumbled
• 4 cups chicken broth
• 2 cups chopped kale
• 1/2 cup heavy cream
• 1/2 tsp red pepper flakes
• Salt & pepper to taste

Instructions:

1. Brown sausage in a pot over medium heat.
2. Add chicken broth, kale, and red pepper flakes.
3. Simmer for 10 minutes until kale is tender.
4. Stir in heavy cream and season with salt and pepper.
5. Serve hot.

8. Lemon Garlic Chicken Soup

Ingredients:

• 2 cups shredded cooked chicken
• 4 cups chicken broth
• Juice of 1 lemon
• 1 tsp minced garlic
• 1 tbsp olive oil
• Salt & pepper to taste

Instructions:

1. Heat olive oil in a pot and sauté garlic until fragrant.
2. Add chicken broth, shredded chicken, lemon juice, salt, and pepper.
3. Simmer for 10 minutes.
4. Serve warm.

9. Thai Coconut Chicken Soup

Ingredients:

• 2 cups shredded cooked chicken
• 1 can coconut milk
• 4 cups chicken broth
• 1 tbsp red curry paste
• 1 cup sliced mushrooms
• 1 tsp ginger powder

Instructions:

1. Heat a pot over medium heat and combine coconut milk, broth, and red curry paste.
2. Add mushrooms, ginger, and chicken.
3. Simmer for 15 minutes.
4. Serve warm.

10. Garlic Butter Salmon Soup

Ingredients:

• 1 lb salmon fillet, cubed
• 4 cups vegetable or seafood broth
• 2 tbsp butter
• 1 tsp minced garlic
• 1/2 cup heavy cream
• 1 tbsp lemon juice
• Salt & pepper to taste

Instructions:

1. Heat butter in a pot over medium heat and sauté garlic until fragrant.
2. Pour in broth and bring to a simmer.
3. Add cubed salmon and cook for 5 minutes until opaque.
4. Stir in heavy cream, lemon juice, salt, and pepper.
5. Simmer for another 3 minutes and serve warm.

11. Spiced Lentil & Chicken Soup

Ingredients:

• 1 cup cooked chicken, shredded
• 1/2 cup red lentils
• 4 cups chicken broth
• 1/2 tsp turmeric
• 1 tsp cumin
• Salt & pepper to taste

Instructions:

1. Rinse lentils and add them to a pot with chicken broth.
2. Bring to a boil, then reduce heat and simmer for 15 minutes.
3. Add shredded chicken, turmeric, cumin, salt, and pepper.
4. Cook for another 10 minutes until flavors blend.
5. Serve hot.

12. Pork & Bok Choy Soup

Ingredients:

• 1 lb ground pork
• 4 cups chicken broth
• 2 cups chopped bok choy
• 1 tbsp soy sauce
• 1 tsp ginger powder
• Salt & pepper to taste

Instructions:

1. Brown ground pork in a pot over medium heat.
2. Add chicken broth, soy sauce, ginger powder, salt, and pepper.
3. Simmer for 10 minutes.
4. Add bok choy and cook for another 5 minutes.
5. Serve warm.

13. Cauliflower & Cheese Soup

Ingredients:

• 2 cups cauliflower florets
• 4 cups vegetable broth
• 1 cup shredded cheddar cheese
• 1/2 cup heavy cream
• 1/2 tsp garlic powder
• Salt & pepper to taste

Instructions:

1. Boil cauliflower in vegetable broth until soft.
2. Blend until smooth using an immersion blender.
3. Stir in heavy cream, cheese, garlic powder, salt, and pepper.
4. Simmer until cheese melts.
5. Serve warm.

14. Greek Lemon Chicken Soup

Ingredients:

• 2 cups shredded chicken
• 4 cups chicken broth
• 2 eggs
• Juice of 1 lemon
• 1/2 cup chopped spinach
• Salt & pepper to taste

Instructions:

1. Heat chicken broth in a pot.
2. In a bowl, whisk eggs and lemon juice.
3. Slowly pour the egg mixture into the soup while stirring.
4. Add shredded chicken, spinach, salt, and pepper.
5. Simmer for 5 minutes and serve.

15. Buffalo Chicken Soup

Ingredients:

• 2 cups shredded chicken
• 4 cups chicken broth
• 1/2 cup heavy cream
• 1/4 cup buffalo sauce
• 1/2 tsp garlic powder
• Salt & pepper to taste

Instructions:

1. Heat chicken broth in a pot over medium heat.
2. Add shredded chicken, buffalo sauce, garlic powder, salt, and pepper.
3. Stir in heavy cream and let simmer for 10 minutes.
4. Serve warm with optional blue cheese crumbles.

16. Ground Beef & Spinach Soup

Ingredients:

• 1 lb ground beef
• 4 cups beef broth
• 2 cups chopped spinach
• 1/2 tsp onion powder
• Salt & pepper to taste

Instructions:

1. Brown ground beef in a pot and drain excess fat.
2. Add beef broth, onion powder, salt, and pepper.
3. Simmer for 10 minutes.
4. Stir in chopped spinach and cook for 5 more minutes.
5. Serve warm.

17. Tomato Basil Chicken Soup

Ingredients:

• 2 cups shredded chicken
• 4 cups chicken broth
• 1 can crushed tomatoes (no sugar added)
• 1/2 cup heavy cream
• 1 tsp dried basil
• Salt & pepper to taste

Instructions:

1. Combine all ingredients in a pot over medium heat.
2. Simmer for 20 minutes, stirring occasionally.
3. Serve hot with fresh basil on top.

18. Zesty Taco Soup

Ingredients:

• 1 lb ground turkey
• 4 cups chicken broth
• 1 can diced tomatoes (no sugar added)
• 1/2 tsp cumin
• 1/2 tsp chili powder
• Salt & pepper to taste

Instructions:

1. Brown ground turkey in a pot over medium heat.
2. Add chicken broth, diced tomatoes, cumin, chili powder, salt, and pepper.
3. Simmer for 15 minutes.
4. Serve warm.

19. Creamy Asparagus Soup

Ingredients:

• 2 cups chopped asparagus
• 4 cups vegetable broth
• 1/2 cup heavy cream
• 1/2 tsp garlic powder
• Salt & pepper to taste

Instructions:

1. Boil asparagus in vegetable broth until tender.
2. Blend until smooth using an immersion blender.
3. Stir in heavy cream, garlic powder, salt, and pepper.
4. Simmer for 5 minutes and serve warm.

20. Miso & Tofu Soup

Ingredients:

• 4 cups vegetable broth
• 2 tbsp miso paste
• 1/2 cup diced tofu
• 1/2 cup chopped green onions
• 1 tsp soy sauce

Instructions:

1. Heat vegetable broth over medium heat.
2. Whisk in miso paste and soy sauce.
3. Add diced tofu and green onions.
4. Simmer for 5 minutes and serve.

21. Spicy Peanut Chicken Soup

Ingredients:

• 2 cups shredded chicken
• 4 cups chicken broth
• 1/4 cup peanut butter
• 1 tsp chili flakes
• 1 tbsp soy sauce
• Salt & pepper to taste

Instructions:

1. Heat chicken broth in a pot over medium heat.
2. Stir in peanut butter, soy sauce, and chili flakes.
3. Add shredded chicken, salt, and pepper.
4. Simmer for 10 minutes and serve warm.

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Final Thoughts

These 21 high-protein, low-carb soups are packed with flavor and nutrients, making them perfect for meal prep or a quick, healthy meal. Try out a few recipes and see which one becomes your favorite! Don’t forget to share this guide if you found it helpful. 😊🍲