Finding meals that are both high in protein and low in carbs can be a challenge, especially when you want something warm, comforting, and easy to prepare.
Soups are a perfect solution—they’re versatile, satisfying, and can be packed with nutrient-dense ingredients to keep you full and energized.
Whether you’re following a ketogenic lifestyle, aiming for weight loss, or simply looking to boost your protein intake without the carb overload, these 21+ high protein low carb soup recipes offer a wide variety of flavors and styles.
From creamy chicken and vegetable blends to spicy sausage stews, these soups will keep your taste buds happy while supporting your health goals.
21+ Easy High Protein Low Carb Soup Recipes for Healthy Eating
These 21+ high protein low carb soup recipes prove that eating healthy doesn’t mean sacrificing flavor or satisfaction.
Packed with lean meats, fresh vegetables, and delicious seasonings, each soup delivers the perfect balance of protein and low carbohydrates to fuel your body and keep hunger at bay.
Whether you’re meal prepping for the week or looking for a quick dinner idea, these soups provide comforting, nutritious options that are easy to customize to your tastes.
Try them out and enjoy the benefits of wholesome, protein-rich meals that support your low-carb lifestyle.
creamy chicken and spinach soup
Creamy chicken and spinach soup is a delicious, high-protein, low-carb meal that combines tender chicken breast with fresh spinach in a rich, creamy broth.
It’s a perfect choice for those seeking a comforting yet nutritious soup that supports muscle building and weight management.
Ingredients:
- 2 cups cooked shredded chicken breast
- 4 cups chicken broth
- 2 cups fresh spinach
- 1/2 cup heavy cream
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions:
Heat olive oil in a large pot over medium heat. Sauté onion and garlic until translucent. Add chicken broth and bring to a simmer. Stir in shredded chicken and fresh spinach, cooking until spinach wilts. Lower heat and stir in heavy cream. Season with salt and pepper. Heat through without boiling. Serve warm.
This creamy chicken and spinach soup offers a satisfying blend of protein and greens in a luscious broth, making it ideal for low-carb diets while keeping you full and energized.
beef and vegetable keto soup
Beef and vegetable keto soup is a hearty, protein-packed low-carb soup featuring tender chunks of beef simmered with keto-friendly vegetables.
This soup is perfect for those following a ketogenic lifestyle who want a filling and flavorful meal without excess carbs.
Ingredients:
- 1 lb beef stew meat, cubed
- 4 cups beef broth
- 1 cup chopped celery
- 1 cup chopped zucchini
- 1/2 cup chopped green beans
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- Salt, pepper, and herbs to taste
Instructions:
In a large pot, heat olive oil over medium-high heat. Brown beef cubes on all sides. Add onion and garlic, sauté until fragrant. Pour in beef broth and bring to a boil. Add celery, zucchini, and green beans. Reduce heat and simmer until beef is tender and vegetables are cooked. Season with salt, pepper, and your favorite herbs. Serve hot.
This beef and vegetable keto soup is a nutritious, high-protein dish that fits perfectly into low-carb and ketogenic diets while delivering rich flavor and comforting warmth.
turkey sausage and kale soup
Turkey sausage and kale soup is a flavorful, protein-rich low-carb soup combining savory turkey sausage with nutrient-dense kale in a robust broth.
It’s a great option for a satisfying and healthy meal that supports a low-carb lifestyle.
Ingredients:
- 1 lb turkey sausage, sliced or crumbled
- 4 cups chicken broth
- 3 cups chopped kale
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1/2 teaspoon red pepper flakes (optional)
- Salt and pepper to taste
Instructions:
Heat olive oil in a large pot over medium heat. Cook turkey sausage until browned. Add onion and garlic, sauté until soft. Pour in chicken broth and bring to a simmer. Add chopped kale and cook until tender. Season with salt, pepper, and red pepper flakes if using. Serve warm.
This turkey sausage and kale soup combines bold flavors and lean protein with leafy greens, creating a nutrient-packed low-carb soup that’s both delicious and satisfying.
spicy shrimp and cauliflower soup
Spicy shrimp and cauliflower soup is a vibrant, high-protein, low-carb dish featuring succulent shrimp simmered with cauliflower and a kick of heat from spices.
This soup is ideal for those seeking a light yet satisfying meal that’s full of flavor and nutrition.
Ingredients:
- 1 lb shrimp, peeled and deveined
- 4 cups cauliflower florets
- 4 cups chicken broth
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 teaspoon smoked paprika
- 1/2 teaspoon cayenne pepper (adjust to taste)
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions:
Heat olive oil in a large pot over medium heat. Sauté onion and garlic until fragrant. Add cauliflower and chicken broth, bring to a boil, then reduce heat and simmer until cauliflower is tender. Using an immersion blender, partially blend the soup for a creamy texture. Add shrimp, smoked paprika, cayenne pepper, salt, and pepper. Cook until shrimp turn pink and are cooked through. Serve hot.
This spicy shrimp and cauliflower soup delivers bold flavors and lean protein, making it an excellent low-carb option that’s both comforting and energizing.
creamy turkey and zucchini soup
Creamy turkey and zucchini soup is a rich and nourishing low-carb meal featuring lean ground turkey and fresh zucchini in a creamy broth.
It’s a perfect blend of protein and vegetables for a filling and healthy soup.
Ingredients:
- 1 lb ground turkey
- 4 cups chicken broth
- 2 medium zucchinis, diced
- 1/2 cup heavy cream
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions:
Heat olive oil in a large pot over medium heat. Cook ground turkey until browned. Add onion and garlic and sauté until translucent. Pour in chicken broth and bring to a simmer. Add diced zucchini and cook until tender. Stir in heavy cream and heat through without boiling. Season with salt and pepper. Serve warm.
This creamy turkey and zucchini soup offers a delicious, protein-rich meal that fits well into low-carb diets while providing satisfying creaminess and fresh vegetable flavors.
beef and cabbage soup
Beef and cabbage soup is a hearty, high-protein, low-carb soup that combines ground beef with nutritious cabbage in a flavorful broth.
It’s an easy, comforting dish perfect for weight management and muscle maintenance.
Ingredients:
- 1 lb ground beef
- 4 cups beef broth
- 4 cups chopped cabbage
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 teaspoon smoked paprika
- Salt and pepper to taste
Instructions:
Heat olive oil in a large pot over medium heat. Brown the ground beef, then add onion and garlic and sauté until softened. Pour in beef broth and bring to a boil. Add chopped cabbage and smoked paprika. Reduce heat and simmer until cabbage is tender. Season with salt and pepper. Serve hot.
This beef and cabbage soup is a filling, nutrient-dense option that delivers lean protein and fiber-rich vegetables, making it a great choice for a low-carb lifestyle.
lemon garlic chicken soup
Lemon garlic chicken soup is a light yet protein-packed low-carb soup featuring tender chicken infused with bright lemon and aromatic garlic flavors.
This refreshing soup is perfect for a healthy meal that’s both satisfying and easy to digest.
Ingredients:
- 2 cups cooked shredded chicken breast
- 4 cups chicken broth
- 2 cloves garlic, minced
- Juice of one lemon
- 1 small onion, diced
- 1 tablespoon olive oil
- Fresh parsley for garnish
- Salt and pepper to taste
Instructions:
Heat olive oil in a pot over medium heat. Sauté onion and garlic until fragrant and translucent. Add chicken broth and bring to a simmer. Stir in shredded chicken and lemon juice. Simmer for 10 minutes to meld flavors. Season with salt and pepper. Garnish with fresh parsley before serving.
This lemon garlic chicken soup offers a bright, tangy twist on traditional chicken soup, providing a protein-rich, low-carb option that’s both comforting and revitalizing.
sausage and kale detox soup
Sausage and kale detox soup is a flavorful, high-protein, low-carb recipe packed with nutrient-dense kale and savory sausage.
This hearty soup is perfect for those looking to cleanse their body while still enjoying satisfying flavors.
Ingredients:
- 1 lb turkey or chicken sausage, sliced
- 4 cups chicken broth
- 3 cups chopped kale
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- Red pepper flakes (optional)
- Salt and pepper to taste
Instructions:
Heat olive oil in a large pot over medium heat. Brown sausage slices. Add onion and garlic, sauté until soft. Pour in chicken broth and bring to a simmer. Add kale and cook until tender. Season with salt, pepper, and red pepper flakes if desired. Serve warm.
This sausage and kale detox soup balances bold flavors with nutrient-rich ingredients, making it an excellent low-carb choice that supports healthy eating and wellness goals.
creamy cauliflower and bacon soup
Creamy cauliflower and bacon soup is a rich, indulgent yet low-carb soup featuring roasted cauliflower and crispy bacon in a velvety, protein-rich broth.
It’s a perfect soup for those craving comfort food while keeping carbs low.
Ingredients:
- 4 cups cauliflower florets
- 4 slices bacon, cooked and crumbled
- 4 cups chicken broth
- 1/2 cup heavy cream
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions:
Heat olive oil in a large pot. Sauté onion and garlic until fragrant. Add cauliflower and chicken broth; bring to a boil. Simmer until cauliflower is tender. Use an immersion blender to puree until smooth. Stir in heavy cream and bacon. Season with salt and pepper. Serve warm.
This creamy cauliflower and bacon soup combines smoky, savory flavors with creamy texture, making it a perfect protein-rich, low-carb comfort meal.
turkey and vegetable soup
Turkey and vegetable soup is a light, high-protein, low-carb meal packed with lean turkey and fresh, nutrient-dense vegetables.
This soup offers a wholesome balance of flavors and nutrition, ideal for healthy eating and weight management.
Ingredients:
- 2 cups cooked shredded turkey
- 4 cups chicken broth
- 1 cup chopped zucchini
- 1 cup chopped celery
- 1 cup chopped spinach
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions:
Heat olive oil in a large pot over medium heat. Sauté onion and garlic until fragrant. Add chicken broth and bring to a simmer. Stir in turkey and vegetables. Cook until vegetables are tender. Season with salt and pepper. Serve warm.
This turkey and vegetable soup is a flavorful, nutrient-rich option for those seeking a satisfying and low-carb meal that’s easy to prepare and perfect for any season.
creamy zucchini and chicken soup
Creamy zucchini and chicken soup is a smooth and satisfying low-carb dish that combines tender chicken with fresh zucchini in a rich, creamy broth.
It’s a comforting and protein-packed meal that fits perfectly into low-carb and keto diets.
Ingredients:
- 2 cups cooked shredded chicken
- 3 medium zucchinis, diced
- 4 cups chicken broth
- 1/2 cup heavy cream
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions:
Heat olive oil in a pot over medium heat. Sauté onion and garlic until soft. Add chicken broth and zucchini; simmer until zucchini is tender. Stir in shredded chicken and heavy cream; heat through without boiling. Season with salt and pepper. Serve warm.
This creamy zucchini and chicken soup offers a delicious and nourishing way to enjoy low-carb eating with plenty of protein and fresh vegetables in every bite.
spicy sausage and spinach soup
Spicy sausage and spinach soup is a flavorful, protein-rich low-carb soup that combines spicy sausage with nutrient-dense spinach in a savory broth.
It’s a bold and satisfying meal perfect for those who enjoy a little heat and want to stay low-carb.
Ingredients:
- 1 lb spicy Italian sausage, sliced or crumbled
- 4 cups chicken broth
- 3 cups fresh spinach, chopped
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- Red pepper flakes (optional)
- Salt and pepper to taste
Instructions:
Heat olive oil in a large pot over medium heat. Cook sausage until browned. Add onion and garlic and sauté until translucent. Pour in chicken broth and bring to a simmer. Add spinach and cook until wilted. Season with salt, pepper, and red pepper flakes if desired. Serve warm.
This spicy sausage and spinach soup combines robust flavors and lean protein, making it an excellent choice for a satisfying, low-carb meal.
roasted garlic and mushroom soup
Roasted garlic and mushroom soup is a rich, high-protein, low-carb soup that delivers deep, earthy flavors with the creamy goodness of roasted garlic and sautéed mushrooms.
It’s a perfect warm-up dish for any occasion.
Ingredients:
- 4 cups sliced mushrooms
- 1 head garlic
- 4 cups chicken or vegetable broth
- 1/2 cup heavy cream
- 1 small onion, diced
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions:
Preheat oven to 400°F (200°C). Cut the top off the garlic head, drizzle with olive oil, wrap in foil, and roast for 30-35 minutes until soft. Heat olive oil in a pot, sauté onion and mushrooms until browned. Squeeze roasted garlic into the pot and stir. Add broth and simmer for 15 minutes. Use an immersion blender to blend soup until smooth. Stir in heavy cream, season with salt and pepper, and heat through. Serve warm.
This roasted garlic and mushroom soup offers a velvety, comforting meal packed with umami flavor and low in carbs, making it ideal for a nourishing and satisfying diet.
chicken and asparagus soup
Chicken and asparagus soup is a light, protein-rich, low-carb option that highlights tender chicken pieces and fresh asparagus in a savory broth.
It’s a refreshing and healthy soup perfect for spring and summer meals.
Ingredients:
- 2 cups cooked shredded chicken
- 4 cups chicken broth
- 2 cups chopped asparagus
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions:
Heat olive oil in a pot over medium heat. Sauté onion and garlic until translucent. Add chicken broth and bring to a simmer. Stir in asparagus and cook until tender. Add shredded chicken and heat through. Season with salt and pepper. Serve warm.
This chicken and asparagus soup is a fresh, nutritious way to enjoy lean protein and seasonal vegetables in a low-carb, flavorful meal.
creamy spinach and sausage soup
Creamy spinach and sausage soup combines the savory taste of sausage with nutrient-packed spinach in a luscious, creamy base.
This high-protein, low-carb soup is both hearty and healthy.
Ingredients:
- 1 lb Italian sausage, sliced or crumbled
- 4 cups chicken broth
- 3 cups fresh spinach
- 1/2 cup heavy cream
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions:
Heat olive oil in a large pot over medium heat. Brown sausage until cooked through. Add onion and garlic, sauté until soft. Pour in chicken broth and bring to a simmer. Stir in spinach and cook until wilted. Lower heat and add heavy cream, heating gently without boiling. Season with salt and pepper. Serve warm.
This creamy spinach and sausage soup offers a satisfying blend of rich flavors and protein, perfect for low-carb meal plans that don’t compromise on taste.
turkey chili soup
Turkey chili soup is a hearty, high-protein, low-carb meal that combines lean ground turkey with flavorful spices and low-carb vegetables.
This soup is perfect for those who crave a warming, filling dish without the extra carbs.
Ingredients:
- 1 lb ground turkey
- 4 cups chicken broth
- 1 cup diced tomatoes (no sugar added)
- 1 cup chopped bell peppers
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 tablespoon chili powder
- 1 teaspoon cumin
- Salt and pepper to taste
Instructions:
Heat olive oil in a large pot over medium heat. Cook ground turkey until browned. Add onion, garlic, and bell peppers, sauté until soft. Stir in chili powder and cumin. Pour in chicken broth and diced tomatoes. Bring to a boil, then simmer for 20 minutes. Season with salt and pepper. Serve hot.
This turkey chili soup offers bold flavors with a satisfying protein boost, making it an ideal low-carb comfort meal that keeps you energized and full.
creamy avocado and chicken soup
Creamy avocado and chicken soup is a unique, nutrient-dense, low-carb recipe featuring smooth avocado blended into a savory chicken broth with tender shredded chicken.
It’s a rich and satisfying option for a healthy, protein-packed meal.
Ingredients:
- 2 ripe avocados
- 3 cups cooked shredded chicken
- 4 cups chicken broth
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- Juice of one lime
- Salt and pepper to taste
Instructions:
Heat olive oil in a pot over medium heat. Sauté onion and garlic until translucent. Add chicken broth and bring to a simmer. Remove from heat and blend soup with avocados and lime juice until smooth. Stir in shredded chicken and heat gently without boiling. Season with salt and pepper. Serve warm.
This creamy avocado and chicken soup offers a fresh twist on traditional soups, packing healthy fats and protein into a luscious, low-carb dish.
smoked sausage and cabbage soup
Smoked sausage and cabbage soup is a flavorful, protein-rich low-carb soup combining smoky sausage with hearty cabbage in a savory broth.
It’s an easy-to-make, comforting meal that’s perfect for any time of year.
Ingredients:
- 1 lb smoked sausage, sliced
- 4 cups chicken broth
- 4 cups chopped cabbage
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions:
Heat olive oil in a large pot over medium heat. Brown sausage slices. Add onion and garlic and sauté until softened. Pour in chicken broth and bring to a simmer. Add cabbage and cook until tender. Season with salt and pepper. Serve hot.
This smoked sausage and cabbage soup delivers hearty flavors and ample protein, making it a great low-carb choice for satisfying, flavorful meals.
chicken and mushroom keto soup
Chicken and mushroom keto soup is a rich, high-protein, low-carb dish featuring tender chicken pieces simmered with earthy mushrooms in a creamy broth.
This comforting soup is perfect for keto and low-carb diets, offering deep flavors and satisfying textures.
Ingredients:
- 2 cups cooked shredded chicken
- 4 cups chicken broth
- 2 cups sliced mushrooms
- 1/2 cup heavy cream
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions:
Heat olive oil in a pot over medium heat. Sauté onion and garlic until translucent. Add mushrooms and cook until softened. Pour in chicken broth and bring to a simmer. Stir in shredded chicken and heavy cream. Heat through without boiling. Season with salt and pepper. Serve warm.
This chicken and mushroom keto soup delivers a creamy, savory meal that’s low in carbs but high in protein, ideal for a comforting, diet-friendly dinner.
spicy turkey and kale soup
Spicy turkey and kale soup is a flavorful, protein-packed low-carb meal combining lean turkey with nutrient-dense kale and a touch of heat from spices.
It’s a perfect warming dish for those wanting bold flavors with healthy ingredients.
Ingredients:
- 1 lb ground turkey
- 4 cups chicken broth
- 3 cups chopped kale
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 teaspoon chili flakes (optional)
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions:
Heat olive oil in a large pot over medium heat. Cook ground turkey until browned. Add onion and garlic and sauté until soft. Pour in chicken broth and bring to a simmer. Stir in kale and chili flakes if using. Cook until kale is tender. Season with salt and pepper. Serve hot.
This spicy turkey and kale soup offers a nutritious, low-carb option with a flavorful kick, great for a hearty, health-conscious meal.
creamy broccoli and cheddar soup
Creamy broccoli and cheddar soup is a satisfying, high-protein, low-carb soup that combines fresh broccoli with sharp cheddar cheese in a luscious creamy base.
This soup is perfect for comforting meals while keeping carbs low.
Ingredients:
- 4 cups broccoli florets
- 4 cups chicken broth
- 1 cup shredded cheddar cheese
- 1/2 cup heavy cream
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions:
Heat olive oil in a pot over medium heat. Sauté onion and garlic until fragrant. Add broccoli and chicken broth; bring to a boil, then simmer until broccoli is tender. Use an immersion blender to puree the soup to your desired consistency. Stir in heavy cream and cheddar cheese until melted and smooth. Season with salt and pepper. Serve warm.
This creamy broccoli and cheddar soup offers rich flavor and plenty of protein, making it a perfect low-carb comfort food option.
Conclusion
Whether you’re a busy professional, a fitness enthusiast, or someone simply looking to improve your diet, these 21+ high protein low carb soup recipes offer practical and delicious ways to maintain a healthy lifestyle. They combine the richness of hearty proteins with the freshness of vegetables, making every bowl both nourishing and satisfying. The variety ensures there’s something for everyone—from creamy and mild to spicy and bold flavors. Embrace these recipes to add warmth, nutrition, and variety to your meal rotation while sticking to your low-carb goals.
