When you're eating low carb or keto, finding a soup that's hearty, filling, and actually satisfying can feel like a challenge. These high protein low carb soup recipes prove that you can have all the comfort of a warm bowl without the carbs. From rich, creamy chowders to light, brothy chicken soups, every one of these easy recipes is full of flavor and made with real ingredients.
Why High Protein Soups Are Perfect for Keto and Low Carb Diets
High protein soups are one of the easiest ways to stay full and nourished on a low carb diet. They provide lasting energy, help preserve muscle, and make meal prep simple. With plenty of rich broth, tender meats, and creamy textures, these soups are comfort food with benefits.
Tips for Making Low Carb Soups Even Healthier
- Swap potatoes for cauliflower, zucchini, or cabbage.
- Use bone broth instead of store-bought stock for extra protein.
- Thicken soups naturally with cheese, egg yolks, or heavy cream instead of flour.
- Add herbs, spices, and aromatics for extra flavor without extra carbs.
Best High Protein Low Carb Soup Recipes
Below you'll find my favorite high protein low carb soups, each made with real ingredients and balanced macros. Each one links to your full recipe for easy meal prep or weeknight cooking inspiration.
- Creamy Pumpkin Soup - A silky, velvety bowl of comfort made with real pumpkin puree, cream, and a hint of curry. This soup is cozy, nutrient-dense, and perfect for cool fall evenings. [Macros: 194 Calories | 15.8g Fat | 5g Protein | 6.9g Net Carbs]
- Broccoli Cheddar Soup - Thick, cheesy, and full of tender broccoli florets, this soup tastes like your favorite comfort food but without the carbs. It's ready in just 30 minutes and perfect for the whole family. [Macros: 523 Calories | 46.8g Fat | 21.8g Protein | 4.7g Net Carbs]
- Egg Drop Soup - Light, savory, and full of delicate ribbons of egg, this Asian-inspired soup is ready in under 15 minutes. It's high in protein, soothing, and deliciously simple. [Macros: 77 Calories | 4.4g Fat | 10.3g Protein | 0.7g Net Carbs]
- Vegetable Soup - Loaded with zucchini, cauliflower, and cream, this low carb vegetable soup is rich and filling without being heavy. It's great for meal prep and perfect for cozy nights. [Macros: 342 Calories | 35.4g Fat | 2.8g Protein | 4.7g Net Carbs]
- Mushroom Soup - Creamy, earthy, and deeply satisfying, this soup features roasted garlic, sautéed mushrooms, and crispy bacon bits. It's pure comfort in a bowl. [Macros: 228 Calories | 18.1g Fat | 11.2g Protein | 5.2g Net Carbs]
- Tomato Cabbage Soup with Ground Beef - A hearty blend of ground beef, cabbage, and tomatoes in a savory broth. This keto-friendly take on classic cabbage soup is high in flavor and low in carbs. [Macros: 225 Calories | 16.1g Fat | 16.1g Protein | 3.6g Net Carbs]
- Roasted Red Pepper Gouda Soup - Smoky roasted red peppers and creamy Gouda cheese come together in a smooth, comforting soup that's ready in just 10 minutes. [Macros: 285 Calories | 21.2g Fat | 17.3g Protein | 5g Net Carbs]
- Chicken Bacon Soup - Juicy chicken, crispy bacon, and creamy broth make this soup the ultimate keto comfort food. Perfect for chilly evenings and family dinners. [Macros: 450 Calories | 39g Fat | 21.3g Protein | 4.4g Net Carbs]
- Low Carb Taco Soup - A Mexican-inspired favorite packed with seasoned beef, cheese, and avocado flavor. Bold, hearty, and ready in 30 minutes. [Macros: 292 Calories | 17.9g Fat | 29.5g Protein | 1.7g Net Carbs]
- Greek Lemon Chicken Soup (Avgolemono Soup) - Tangy and creamy, this authentic Greek-style soup blends eggs, lemon juice, and tender chicken for a light yet protein-rich meal. [Macros: 410 Calories | 32g Fat | 24g Protein | 7.6g Net Carbs]
- Cream of Chicken Soup - A classic made keto! This creamy soup is rich, buttery, and packed with tender chicken for a quick and satisfying low carb meal. [Macros: 267 Calories | 20.4g Fat | 18.1g Protein | 2.5g Net Carbs]
- Stuffed Pepper Soup - All the flavors of stuffed peppers in one easy pot! Made with ground beef, zucchini, and a flavorful tomato broth, it's hearty, simple, and family-approved. [Macros: 253 Calories | 16.8g Fat | 21.9g Protein | 3.5g Net Carbs]
- Creamy Feta Soup With Ham - Smooth, tangy, and loaded with flavor, this soup combines feta cheese, Greek yogurt, and crispy ham for a unique Mediterranean twist. [Macros: 188 Calories | 14.3g Fat | 11.3g Protein | 3.9g Net Carbs]
- Sausage Soup with Spinach and Peppers - This hearty, protein-packed soup features Italian sausage, bell peppers, and spinach for a colorful, nourishing meal that's low in carbs and full of flavor. [Macros: 292 Calories | 23.8g Fat | 13.4g Protein | 3.9g Net Carbs]
Make It a Meal: Easy Pairing Ideas
Pair any of these soups with a slice of keto garlic bread, a crisp green salad, or roasted veggies. Most can also be frozen for up to 3 months, making them ideal for meal prep.
Whether you're new to keto or simply craving healthier comfort food, these high protein low carb soups make it easy to eat well without sacrificing flavor. They're cozy, filling, and perfect for every season.
Save this roundup to your meal prep board and enjoy a warm, nourishing bowl anytime.
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