15 High Protein Low Carb Soups

These 15 high protein low carb soups have 45 to 61 grams of protein per bowl, from Creamy Chicken Cauliflower Soup and Thai Coconut Chicken Soup to Low Carb Taco Soup and Italian Wedding Soup.

Soup is one of the easiest ways to eat low carb in winter. Skip the noodles, rice and potatoes, add plenty of chicken, beef or shrimp, and thicken with cauliflower or a little cheese.

For more ideas, see our broth bowls for fall.

Every soup here makes 4 big bowls and reheats well for lunch. If you want something lighter, the lemony green lentil soup is another favorite.

The protein in each title is per serving. Here are the recipes.

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HIGH PROTEIN LOW CARB SOUPS

🍗 Creamy Chicken Soups

Rich, creamy soups thickened with cauliflower and cheese instead of flour.

1. Creamy Chicken Cauliflower Soup (60g Protein)

Chicken and cauliflower simmered in broth, then partly blended until creamy.

Blend only half the soup so you still get chunks of cauliflower.

Ingredients:

• 2 lb chicken breast
• 1 head cauliflower
• 6 cups broth
• 4 oz light cream cheese
• Onion, garlic, thyme

Instructions:

1. Simmer chicken, cauliflower, onion and garlic in broth 20 minutes.
2. Remove and shred the chicken.
3. Blend half the soup with the cream cheese.
4. Stir everything together.

2. Broccoli Cheddar Chicken Soup (56g Protein)

Broccoli cheddar soup with shredded chicken and no flour.

Add the cheese a handful at a time over low heat so it melts smoothly.

Ingredients:

• 1.5 lb chicken breast
• 6 cups broccoli
• 4 cups broth
• 1 cup sharp cheddar
• 1/2 cup Greek yogurt

Instructions:

1. Simmer chicken and broccoli in broth 20 minutes.
2. Shred chicken.
3. Blend half the broccoli and return it.
4. Stir in cheddar and yogurt over low heat.

3. Creamy Tuscan Chicken Soup (60g Protein)

Chicken, spinach and sun-dried tomatoes in a creamy parmesan broth.

Slice the sun-dried tomatoes thin so they spread through the soup.

Ingredients:

• 2 lb chicken breast
• 5 oz spinach
• 1/4 cup sun-dried tomatoes
• 6 cups broth
• 4 oz light cream cheese
• 1/4 cup parmesan

Instructions:

1. Simmer chicken in broth with garlic 20 minutes and shred.
2. Add sun-dried tomatoes.
3. Melt in cream cheese and parmesan.
4. Stir in spinach.

4. Buffalo Chicken Soup (61g Protein)

Shredded chicken in a creamy, spicy buffalo broth with celery and carrots.

Add the hot sauce slowly and taste as you go.

Ingredients:

• 2 lb chicken breast
• 6 cups broth
• 1/3 cup buffalo sauce
• 4 oz light cream cheese
• 1/2 cup cheddar
• Celery, onion

Instructions:

1. Cook onion and celery.
2. Add broth and chicken and simmer 20 minutes.
3. Shred chicken.
4. Stir in buffalo sauce, cream cheese and cheddar.

5. Thai Coconut Chicken Soup (56g Protein)

A light coconut broth with chicken, mushrooms, lime and ginger.

Add the lime juice at the end for the brightest flavor.

Ingredients:

• 2 lb chicken breast, sliced
• 1 can light coconut milk
• 4 cups broth
• 8 oz mushrooms
• 2 tbsp red curry paste
• Lime, ginger, cilantro

Instructions:

1. Simmer broth, coconut milk, curry paste and ginger 5 minutes.
2. Add chicken and mushrooms.
3. Cook 10 minutes.
4. Finish with lime and cilantro.

6. Lemon Chicken Spinach Soup (61g Protein)

A Greek-style lemon chicken soup thickened with egg instead of rice.

Temper the eggs with hot broth so they don’t scramble.

Ingredients:

• 2 lb chicken breast
• 8 cups broth
• 3 eggs
• 5 oz spinach
• 2 lemons, dill

Instructions:

1. Simmer chicken in broth 20 minutes and shred.
2. Whisk eggs and lemon juice, then slowly whisk in 1 cup hot broth.
3. Stir the egg mixture back into the pot off the heat.
4. Add spinach and dill.

7. Chicken Egg Drop Soup (52g Protein)

Silky egg ribbons and shredded chicken in a ginger broth.

Pour the eggs in a slow stream while stirring.

Ingredients:

• 1.5 lb chicken breast
• 8 cups broth
• 6 eggs
• 2 tbsp soy sauce
• Ginger, green onions

Instructions:

1. Simmer chicken in broth with ginger 20 minutes and shred.
2. Add soy sauce.
3. Slowly drizzle in beaten eggs while stirring.
4. Top with green onions.

🥩 Beef and Turkey Soups

Hearty soups made with lean ground meat and lots of vegetables.

8. Low Carb Taco Soup (53g Protein)

Ground beef, tomatoes, peppers and taco spices with a creamy cheese finish and no beans.

Top with avocado, sour cream or Greek yogurt.

Ingredients:

• 2 lb 96% lean ground beef
• 1 can diced tomatoes with chiles
• 4 cups broth
• 2 bell peppers
• 4 oz light cream cheese
• Taco seasoning

Instructions:

1. Brown beef with peppers and taco seasoning.
2. Add tomatoes and broth and simmer 15 minutes.
3. Stir in cream cheese.
4. Serve with toppings.

9. Cheeseburger Soup with Cauliflower (55g Protein)

All the cheeseburger flavor in a creamy soup, with cauliflower instead of potatoes.

A little mustard and pickle juice make it taste like a burger.

Ingredients:

• 1.75 lb 96% lean ground beef
• 1 head cauliflower
• 4 cups broth
• 1 cup cheddar
• Onion, mustard, pickles

Instructions:

1. Brown beef with onion.
2. Add cauliflower and broth and simmer 15 minutes.
3. Stir in cheddar and mustard.
4. Top with diced pickles.

10. Low Carb Lasagna Soup (52g Protein)

Lasagna flavors in a soup, with zucchini instead of noodles and a cottage cheese topping.

Spoon the cheese topping on just before serving.

Ingredients:

• 1.75 lb 93% lean ground turkey or beef
• 1 can (28 oz) crushed tomatoes
• 4 cups broth
• 2 zucchini
• 1 cup cottage cheese
• 1/2 cup mozzarella

Instructions:

1. Brown the meat with garlic and Italian seasoning.
2. Add tomatoes and broth and simmer 15 minutes.
3. Add diced zucchini for 5 minutes.
4. Top bowls with cottage cheese and mozzarella.

11. Italian Wedding Soup with Turkey Meatballs (45g Protein)

Mini turkey meatballs and spinach in a parmesan broth, without the pasta.

Roll the meatballs small so they cook in 8 minutes.

Ingredients:

• 1.75 lb 93% lean ground turkey
• 1 egg
• 1/4 cup parmesan
• 8 cups broth
• 5 oz spinach
• Carrot, celery, onion

Instructions:

1. Mix turkey, egg and parmesan and roll into small meatballs.
2. Simmer vegetables in broth 10 minutes.
3. Drop in meatballs and cook 8 minutes.
4. Stir in spinach.

12. Stuffed Pepper Soup with Cauliflower Rice (53g Protein)

Ground beef, peppers and tomatoes with cauliflower rice instead of white rice.

Add the cauliflower rice at the end so it keeps some bite.

Ingredients:

• 1.75 lb 96% lean ground beef
• 3 bell peppers
• 1 can (28 oz) crushed tomatoes
• 4 cups broth
• 1 bag cauliflower rice
• 1/2 cup cheddar

Instructions:

1. Brown beef with peppers and onion.
2. Add tomatoes and broth and simmer 15 minutes.
3. Stir in cauliflower rice for 5 minutes.
4. Top with cheddar.

13. Beef and Cabbage Soup (47g Protein)

Lean beef, cabbage and tomatoes in a simple, filling broth.

It tastes even better the next day.

Ingredients:

• 1.75 lb 96% lean ground beef
• 6 cups shredded cabbage
• 1 can diced tomatoes
• 6 cups broth
• Onion, garlic, paprika

Instructions:

1. Brown beef with onion and garlic.
2. Add cabbage, tomatoes, broth and paprika.
3. Simmer 20 minutes.
4. Season and serve.

14. Chicken Enchilada Soup (61g Protein)

Shredded chicken in a creamy red enchilada broth topped with cheese.

Use a low sugar enchilada sauce.

Ingredients:

• 2 lb chicken breast
• 1 cup red enchilada sauce
• 4 cups broth
• 4 oz light cream cheese
• 1/2 cup cheddar
• Onion, peppers

Instructions:

1. Cook onion and peppers.
2. Add chicken, sauce and broth and simmer 20 minutes.
3. Shred chicken.
4. Stir in cream cheese and top with cheddar.

🦐 Seafood Soup

A creamy chowder that keeps the carbs low.

15. Shrimp and Cauliflower Chowder (54g Protein)

A creamy chowder with shrimp and cauliflower in place of potatoes.

Add the shrimp in the last 3 minutes so it stays tender.

Ingredients:

• 2 lb shrimp
• 1 head cauliflower
• 4 cups broth
• 1 cup milk
• 4 slices turkey bacon
• Celery, onion, thyme

Instructions:

1. Crisp the turkey bacon and set aside.
2. Simmer cauliflower, celery and onion in broth 15 minutes.
3. Blend half and add milk.
4. Add shrimp for 3 minutes and top with turkey bacon.

Make a pot on Sunday and you have warm, high protein low carb lunches for most of the week.