21 High Protein Low Carb Soup Recipes (2024)

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)


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


2. Cilantro Tofu Soup

21 High Protein Low Carb Soup Recipes (3)


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


3. Keto Wonton Soup

21 High Protein Low Carb Soup Recipes (4)


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


4. Keto Creamy Sausage & Spinach Soup

21 High Protein Low Carb Soup Recipes (5)


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


5. Keto Bacon Cheeseburger Soup

21 High Protein Low Carb Soup Recipes (6)


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


6. Creamy Crack Chicken Soup

21 High Protein Low Carb Soup Recipes (7)


Are you having guests over for dinner? This soup is a perfect high protein low carb dinner option.

It’s so addictive. That’s because it has yummy ingredients like crunchy bacon, cheddar cheese, cream cheese, and chicken.

And the ranch seasoning takes it over the top.

Winner, winner, chicken dinner.

Per Serving:

  • Calories: 309
  • Fats: 23g
  • Protein: 22g
  • Carbs: 5g
  • Fiber: 1g
  • Sugar: 1g


7. Easy Low Carb Chicken Pot Pie Soup

21 High Protein Low Carb Soup Recipes (8)


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


8. Low Carb Chicken Mushroom Soup

21 High Protein Low Carb Soup Recipes (9)


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


9. Creamy Taco Soup

21 High Protein Low Carb Soup Recipes (10)


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


10. Low Carb Chicken Fajita Soup

21 High Protein Low Carb Soup Recipes (11)


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


11. Green Enchiladas Chicken Soup

21 High Protein Low Carb Soup Recipes (12)


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


12. Easy Low Carb Keto Beef Stew

21 High Protein Low Carb Soup Recipes (13)


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

To keep it low in carbs, you’ll be using celery root. Celery root is a great low-carb alternative to potatoes.

It has the same texture as potatoes and makes the stew really hearty.

Per Serving:

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


13. Greek Lemon Chicken Soup

21 High Protein Low Carb Soup Recipes (14)


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


14. Italian Wedding Soup

21 High Protein Low Carb Soup Recipes (15)


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


15. Instant Pot Buffalo Chicken Soup

21 High Protein Low Carb Soup Recipes (16)


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


16. Low Carb Keto Lasagna Soup

21 High Protein Low Carb Soup Recipes (17)


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


17. Keto French Onion Soup

21 High Protein Low Carb Soup Recipes (18)


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


18. Low Carb Crock Pot Stuffed Pepper Soup

21 High Protein Low Carb Soup Recipes (19)


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


19. Low Carb Keto Pho

21 High Protein Low Carb Soup Recipes (20)


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


20. Creamy Chicken Egg Drop Soup With Spinach

21 High Protein Low Carb Soup Recipes (21)


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


21. Keto Bacon & Shrimp Chowder

21 High Protein Low Carb Soup Recipes (22)


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


21 High Protein Low Carb Soup Recipes (2024)


What is high in protein with no carbs? ›

Egg yolks, avocado, nut butters, fatty fish, and olive oil are good choices for healthy fat sources. High protein, low carb diets emphasize high protein foods like eggs, fish, tofu, and chicken, as well as low carb foods like non-starchy vegetables.

What's an example of a high protein low carb meal? ›

High-protein low-carb recipes
  • Baked salmon & leek parcel. A simple salmon dish, parcelled up to seal in the flavours. ...
  • Tarragon, mushroom & sausage frittata. ...
  • Peanut butter chicken. ...
  • Keto pancakes. ...
  • Prawn, avocado & cucumber salad. ...
  • Creamy spinach chicken. ...
  • Saag paneer. ...
  • Grilled courgette & halloumi salad with caper & lemon dressing.
May 30, 2023

What can I add to soup for more protein? ›

Simple Soup Ideas To Up Your Protein
  1. Meat. Meat is a great source of protein. ...
  2. Pulses & Beans. Bulking out your soups with pulses and beans is a tasty, easy way to up your protein. ...
  3. Dairy. Dairy is a super-important source of protein. ...
  4. Eggs.

How do I make a low carb high protein diet? ›

People following a low carb, high protein diet can include the following 14 foods in their meals:
  1. eggs.
  2. fish and shellfish.
  3. meat.
  4. poultry.
  5. certain dairy.
  6. nonstarchy vegetables.
  7. seeds.
  8. soy.

What has 20 grams of protein and no carbs? ›

Fish is a brain-healthy lean protein, and fatty fish in particular helps you get the essential omega-3 fatty acids that are important for healthy arteries, reduced inflammation, and a healthy brain. And each serving generally has 15 to 20 grams of protein (depending on the fish), with zero carbs.

What happens if you eat no carbs for a week? ›

Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness. It's not clear what kind of possible long-term health risks a low-carb diet may pose.

Which foods are most likely missing when a person is on a high protein, low carbohydrate diet? ›

Though some studies show benefits of high-protein, low-carbohydrate diets in the short term (such as the paleo diet), avoiding fruits and whole grains means missing out on healthful fiber, vitamins, minerals, and other phytonutrients.

What are high protein vegetables with low carbs? ›

Some high-protein, low-carb vegetables include kale, spinach, Swiss chard, cabbage, cauliflower, broccoli, and Brussels sprouts.

What is the healthiest canned soup to eat? ›

Amy's Organic Low Sodium Lentil Vegetable Soup is one the healthiest canned soups because it's made with non-GMO, organic ingredients, is low in sodium, and is a great source of protein and fiber. With 11 grams of plant-based protein and 8 grams of fiber in one can, this lentil vegetable soup is filling and nutritious.

What makes homemade soup healthier? ›

7 smart tips for making a healthy soup

Use more vegetables in your soup than meats or grains. Add fresh herbs at the very end of cooking. Add milk to stocks to make a creamy soup. Add it after the vegetables are soft cooked.

Should I eat high protein low carb to lose weight? ›

A high-protein diet can help you lose weight. A number of studies show that diets higher in protein keep you fuller better than other types of diets. Other studies show that restricting carbs, as a result of a high-protein diet, causes more weight loss.

What veggies have the most protein? ›

Among the highest protein vegetables are chickpeas, corn, spinach, artichoke hearts, and edamame. To get all of the amino acids your body needs, aim to eat a variety of foods, such as legumes, whole grains, nuts, seeds, and vegetables throughout the day.

How long does it take to lose weight on a high protein low carb diet? ›

The rate of weight loss on the keto diet without exercise ranges from 1-2 pounds per week. Therefore, if you want to lose significant weight, reaching your goals may take a few months. Exercise is essential to any weight loss plan, as it helps burn calories, build muscle, and improve overall health.

Is it OK to eat protein without carbs? ›

Some high-protein diets limit carbs so much that you might not get enough nutrients or fiber. This can cause problems such as bad breath, headache and constipation. Some high-protein diets allow red meats, processed meats and other foods high in saturated fat. These foods may increase your risk of heart disease.

What is found in protein but not in carbohydrates or fat? ›

Nitrogen is an element invariably found in proteins but not in all carbohydrates and lipids.

What is found in protein but not carbs or fat? ›

In proteins, the element that is present and not found in carbohydrates or fats is nitrogen (d) Explanation: 1. Proteins are made up of amino acids, which contain nitrogen in addition to carbon, hydrogen, and oxygen. 2. Carbohydrates are primarily composed of carbon, hydrogen, and oxygen.

Can protein build muscle without carbs? ›

Conversely, carbs deliver glucose to energize your body (and muscles) for physical activity. So while you can still build muscle by eating a high-protein, low-carb diet, you won't achieve optimal physical performance or build as much muscle as you would with sufficient carb intake.


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