21 High Protein Low Carb Soup Recipes (2024)

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Need a filling high-protein, low-carb soup? These soups are easy to make, nutritious, flavorful, and extra filling.

A lot of us, have turned to low-carb diets. On a low-carb diet, you can lose weight faster in the short term.

Adding more protein to your diet can boost weight loss even more.

Turbocharge your weight loss by having more soup!

Soup makes you feel full. This, in turn, helps you eat less.

These high protein low carb soups will not only help you lose weight but keep you warm as well.

21 High Protein Low Carb Soup Recipes (1)

1. Coconut Chicken Soup

21 High Protein Low Carb Soup Recipes (2)

Credit:diabetesstrong.com

This Coconut Chicken soup has exotic flavors like coconut and spicy jalapeno peppers.

The leftovers taste even better the next day. So, it’s perfect for meal prep.

Keep your soup tasting fresh longer, by placing it in air-tight food storage containers. I recommend these glass ones here.

If you prefer light-weight containers, these ones are another excellent option.

Per Serving:

Calories: 231
Fats: 12.7g
Protein: 17.1g
Carbs: 11.6g
Fiber: 1.7g
Sugar: 5g

Recipe

2. Cilantro Tofu Soup

Credit:kiipfit.com

A lot of us are incorporating more high protein vegan meals into our diet.

Eating plant-based can help you lose weight.

This Tofu soup is full of yummy Asian flavors and the tofu makes this soup pretty filling.

What I love most about this protein soup is the fact that it contains only 125 calories.

Per Serving:

Calories: 125
Fats: 8g
Protein: 12g
Carbs: 6g
Fiber: 1g
Sugar: 2g

Recipe

3. Keto Wonton Soup

Credit:ketocookingwins.com

Unlike your typical Wonton soup, this one contains way less sodium. That’s because you’re using no sodium chicken stock, which you can get right here.

Also, you’re using coconut aminos instead of soy sauce. Coconut aminos contain up to two-thirds less sodium than regular soy sauce.

If you’d like to try some, you can pick up some here.

Per Serving:

Calories: 216
Fats: 15g
Protein: 15g
Carbs: 5g
Fiber: 1g
Sugar: 1g

Recipe

4. 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

Recipe

5. Keto Bacon Cheeseburger Soup

Credit:theketoqueens.com

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

There’s sweet red onions, crispy bacon, juicy tomatoes, ooey-gooey cheese, and even pickle juice.

Yet even though this soup is decadent, it’s good for you too. It contains potassium and it is a good source of Vitamins A.

Per Serving:

Calories: 417
Fats: 34g
Protein: 24g
Carbs: 5g
Fiber: 1g
Sugar: 2g

Recipe

6. Creamy Crack Chicken Soup

7. Easy Low Carb Chicken Pot Pie Soup

21 High Protein Low Carb Soup Recipes (8)

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

Recipe

8. Low Carb Chicken Mushroom Soup

Credit:tasteandsee.com

This soup has three kinds of mushrooms- button mushrooms, shiitake mushrooms, and baby portobello mushrooms.

Aside from being delicious, mushrooms are good for you too. They contain B vitamins which you need for brain health.

And they’re also rich in selenium, a potent antioxidant. What’s more, they may even help you lose weight.

Per Serving:

Calories: 476
Fats: 23g
Protein: 48g
Carbs: 17g
Fiber: 2g
Sugar: 8g

Recipe

9. Creamy Taco Soup

Credit:gimmedelicious.com

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: 347
Fats: 27g
Protein: 21g
Carbs: 5g
Fiber: 1g
Sugar: 2g

Recipe

10. Low Carb Chicken Fajita Soup

Credit:kaseytrenum.com

Cooking your soup in a slow cooker really allows the flavors to develop.

If you don’t have a slow cooker, there’s a great deal on this high-quality one here.

What I love most about this soup is that it makes 8 servings. This is also a perfect high protein freezer meal.

Per Serving:

Calories: 306
Fats: 17g
Protein: 26g
Carbs: 8.2g
Fiber: 1.6g
Sugar: 3g

Recipe

11. Green Enchiladas Chicken Soup

Credit:seekinggoodeats.com

Cook your chicken, green enchilada sauce, and chicken broth in a slow cooker for about 7 hours on low.

Next, shred your chicken. To make it easier, you can just use some meat shredders like this.

Add it back to the slow cooker. Then add cheese, heavy cream, green salsa and stir.

Per Serving:

Calories: 346
Fats: 17g
Protein: 39g
Carbs: 7g
Fiber: 1g
Sugar: 4g

Recipe

12. 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.

13. Greek Lemon Chicken Soup

21 High Protein Low Carb Soup Recipes (14)

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

Recipe

14. Italian Wedding Soup

Credit:joyfilledeats.com

Juicy, succulent meatballs, zucchini, and spinach are immersed in a flavorful, comforting broth.

To keep the meatballs low-carb, you’ll be using almond flour as your binder. Besides being low carb, almond flour is rich in heart-healthy monounsaturated fats.

If you’d like to stock up on some, you can get it here.

Per Serving:

Calories: 401
Fats: 29g
Protein: 25g
Carbs: 8g
Fiber: 2g
Sugar: 2g

Recipe

15. 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

Recipe

16. Low Carb Keto Lasagna Soup

Credit:farmsteadchic.com

This recipe is sure to satisfy your Italian food cravings. The pairing of Italian sausage with mozzarella and parmesan cheese is a food lovers’ 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: 257
Fats: 18.4g
Protein: 14.3g
Carbs: 10g
Fiber: 1.6g
Sugar: 5g

Recipe

17. 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:

Calories: 397
Fats: 26.1g
Protein: 20.5g
Carbs: 18.2g
Fiber: 5.9g
Sugar: 0.3g

Recipe

18. Low Carb Crock Pot Stuffed Pepper Soup

Credit:recipesthatcrock.com

This Stuffed Pepper soup has got your browned ground beef, marinara sauce, bell peppers, cheese, and Italian seasonings.

To keep it low carb, you’ll be using cauliflower rice instead of rice. Besides being low-carb, cauliflower rice is low in calories.

To save time, you can simply use prepackaged cauliflower rice like this.

Per Serving:

Calories: 193
Fats: 12g
Protein: 13g
Carbs: 9g
Fiber: 3g
Sugar: 6g

Recipe

19. 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

Recipe

20. Creamy Chicken Egg Drop Soup With Spinach

Credit:hungryforinspiration.com

Want some more Asian eats? Have some of this Chicken Egg Drop soup.

The chicken and eggs make it really filling. Besides being high in protein, eggs are good for you too.

They contain several B vitamins, which are essential for brain health. They’re also rich in choline, which you need to build cell membranes.

Per Serving:

Calories: 336
Fats: 24.3g
Protein: 17.9g
Carbs: 4.3g
Fiber: 0.7g
Sugar: 0g

Recipe

21. Keto Bacon & Shrimp Chowder

Credit:castironketo.net

This bacon and shrimp chowder has lovely flavors and textures. You have succulent, tender shrimp, crispy bacon, and turnips in a creamy broth.

The chives add pops of color and flavor.

Best of all, this recipe takes only 30 minutes to make.

Per Serving:

Calories: 509
Fats: 37g

Protein: 32g
Carbs: 13g
Fiber: 3g
Sugar: 5g

Recipe