15 Easy High Protein Low Carb Soups Recipes for Every Meal

Soups are comforting, versatile, and incredibly satisfying, especially when they are packed with protein and low in carbohydrates.

High protein, low carb soups are perfect for anyone looking to build muscle, maintain energy, or simply enjoy a healthy meal without the extra carbs.

These 15 high protein low carb soup recipes are full of flavor, easy to prepare, and designed to keep you full and energized.

From creamy cauliflower chowders to hearty chicken and vegetable soups, these recipes prove that soups can be both delicious and nutritious.

Each recipe focuses on lean proteins, nutrient-dense vegetables, and flavorful herbs, giving you a satisfying bowl that supports your health and wellness goals.

15 Easy High Protein Low Carb Soups Recipes for Every Meal

Exploring high protein, low carb soups opens up endless opportunities for nutritious, flavorful meals.

With these 15 recipes, you can enjoy soups that are both satisfying and aligned with your health goals.

From rich creamy soups to brothy, veggie-packed options, there’s a recipe to suit every taste and lifestyle.

These soups make meal prep simple, keeping your diet both delicious and balanced.

Experiment with herbs, spices, and proteins to personalize each soup and make every bowl a nourishing delight.

Creamy Chicken and Spinach Soup

This soup is rich, hearty, and protein-packed.

Tender chicken breast is combined with fresh spinach and a creamy, low-carb base made from coconut milk.

Garlic, onion, and herbs infuse every bite with savory flavor.

It is perfect for a comforting lunch or dinner while keeping carbohydrates low.

Each spoonful is warming, filling, and full of protein to keep you satisfied.

Ingredients:

• 2 chicken breasts, diced
• 4 cups chicken broth
• 1 cup coconut milk
• 2 cups fresh spinach, chopped
• 1 small onion, diced
• 3 garlic cloves, minced
• 1 tsp dried thyme
• Salt and pepper to taste
• 1 tbsp olive oil

Instructions:

• Heat olive oil in a large pot over medium heat.
• Sauté onion and garlic 3–4 minutes until fragrant.
• Add diced chicken and cook until lightly browned.
• Pour in chicken broth and bring to a simmer.
• Stir in coconut milk and thyme, cooking 5–7 minutes.
• Add fresh spinach and cook until wilted, about 2 minutes.
• Season with salt and pepper to taste.
• Serve hot with a sprinkle of black pepper or fresh herbs.

This Creamy Chicken and Spinach Soup is savory, rich, and satisfying.

The chicken provides lean protein, while spinach adds fiber and nutrients.

The coconut milk creates a creamy texture without adding carbs.

It is a wholesome, filling, and nutritious low-carb meal option.

Keto Beef and Cabbage Soup

This soup is hearty, savory, and full of protein.

Ground beef simmers with cabbage, zucchini, and low-carb vegetables in a rich tomato broth.

Garlic, onions, and spices add depth and warmth.

It is ideal for a filling lunch or dinner that supports a low-carb lifestyle.

Every spoonful delivers bold flavor, protein, and satisfying texture to keep you energized.

Ingredients:

• 1 lb ground beef
• 4 cups beef broth
• 2 cups cabbage, chopped
• 1 zucchini, diced
• 1 small onion, diced
• 3 garlic cloves, minced
• 1 tsp smoked paprika
• 1 tsp dried oregano
• Salt and pepper to taste
• 1 tbsp olive oil

Instructions:

• Heat olive oil in a large pot over medium heat.
• Sauté onion and garlic 2–3 minutes until fragrant.
• Add ground beef and cook until browned.
• Pour in beef broth and bring to a simmer.
• Add chopped cabbage, zucchini, smoked paprika, oregano, salt, and pepper.
• Simmer 15–20 minutes until vegetables are tender.
• Adjust seasoning and serve hot.

This Keto Beef and Cabbage Soup is hearty, flavorful, and protein-packed.

Ground beef provides a rich source of protein and iron.

Cabbage and zucchini add fiber and nutrients while keeping carbs low.

It is a satisfying, filling meal for lunch or dinner.

Spicy Shrimp and Broccoli Soup

This soup is light, spicy, and full of lean protein.

Shrimp and broccoli simmer in a zesty, low-carb broth flavored with ginger, garlic, and chili flakes.

It is perfect for a quick, nutrient-dense dinner that won’t spike blood sugar.

Every spoonful delivers freshness, heat, and protein to fuel your day.

This soup is low in carbs but packed with flavor and satisfying texture.

Ingredients:

• 1 lb shrimp, peeled and deveined
• 4 cups chicken or vegetable broth
• 2 cups broccoli florets
• 2 garlic cloves, minced
• 1-inch ginger, grated
• 1 tsp chili flakes
• 1 tbsp soy sauce or tamari
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

• Heat olive oil in a pot over medium heat.
• Sauté garlic and ginger 1–2 minutes until fragrant.
• Add broccoli and sauté 2–3 minutes.
• Pour in broth and bring to a simmer.
• Add shrimp, soy sauce, and chili flakes.
• Simmer 5–6 minutes until shrimp turn pink and broccoli is tender.
• Season with salt and pepper and serve hot.

This Spicy Shrimp and Broccoli Soup is light, flavorful, and protein-rich.

Shrimp provide lean protein and essential nutrients.

Broccoli adds fiber, vitamins, and a satisfying crunch.

It is a quick, low-carb, and nutritious meal for any day.

Turkey and Cauliflower Soup

This soup is creamy, hearty, and protein-packed.

Ground turkey and cauliflower are simmered with garlic, onions, and herbs in a flavorful broth.

It is perfect for a comforting, low-carb dinner that keeps you full.

Every bite is rich in flavor, texture, and nutrients.

This soup is satisfying, warming, and ideal for a high-protein, low-carb diet.

Ingredients:

• 1 lb ground turkey
• 4 cups chicken broth
• 2 cups cauliflower florets
• 1 small onion, diced
• 3 garlic cloves, minced
• 1 tsp dried thyme
• 1 tsp paprika
• Salt and pepper to taste
• 1 tbsp olive oil

Instructions:

• Heat olive oil in a pot over medium heat.
• Sauté onion and garlic 3–4 minutes until fragrant.
• Add ground turkey and cook until browned.
• Pour in chicken broth and bring to a simmer.
• Add cauliflower, thyme, paprika, salt, and pepper.
• Simmer 15–20 minutes until cauliflower is tender.
• Serve hot with a sprinkle of fresh herbs if desired.

This Turkey and Cauliflower Soup is hearty, savory, and protein-rich.

Ground turkey provides lean protein for satiety and muscle support.

Cauliflower adds fiber and low-carb bulk.

It is a comforting, filling, and nutritious low-carb soup for any meal.

Lentil and Spinach Protein Soup

This soup is rich, nutrient-dense, and high in plant-based protein.

Red lentils cook down into a creamy, low-carb base while fresh spinach adds fiber and vitamins.

Garlic, cumin, and smoked paprika create a warm, savory flavor profile.

It is perfect for lunch or dinner and keeps you full without excess carbs.

Every spoonful delivers protein, flavor, and heartiness in a comforting bowl.

Ingredients:

• 1 cup red lentils, rinsed
• 4 cups vegetable broth
• 2 cups fresh spinach, chopped
• 1 small onion, diced
• 2 garlic cloves, minced
• 1 tsp cumin
• 1 tsp smoked paprika
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

• Heat olive oil in a pot over medium heat.
• Sauté onion and garlic 2–3 minutes until fragrant.
• Add lentils, cumin, smoked paprika, and vegetable broth.
• Bring to a boil, then reduce heat and simmer 20 minutes until lentils are tender.
• Stir in fresh spinach and cook 2–3 minutes until wilted.
• Season with salt and pepper and serve hot.

This Lentil and Spinach Protein Soup is rich, hearty, and plant-based.

Red lentils provide protein and fiber while keeping carbs low.

Spinach adds nutrients, color, and freshness.

It is a comforting, filling, and nutritious option for a high-protein, low-carb diet

Thai Coconut Chicken Soup

This soup is creamy, aromatic, and packed with protein.

Chicken breast simmers in a fragrant coconut milk broth with lemongrass, lime, and ginger.

Mushrooms and spinach add texture and nutrients, keeping it low in carbs.

It is perfect for a warming lunch or dinner that’s both light and satisfying.

Every spoonful delivers protein, flavor, and tropical aroma in a comforting bowl.

Ingredients:

• 2 chicken breasts, thinly sliced
• 4 cups chicken broth
• 1 cup coconut milk
• 1 cup mushrooms, sliced
• 2 cups fresh spinach
• 1 stalk lemongrass, bruised
• 1-inch ginger, sliced
• 2 garlic cloves, minced
• 1 tbsp lime juice
• 1 tbsp fish sauce or soy sauce
• 1 tsp chili flakes (optional)

Instructions:

• Heat chicken broth in a pot over medium heat.
• Add lemongrass, ginger, and garlic. Simmer 5 minutes to infuse flavor.
• Add chicken slices and cook 5–6 minutes until tender.
• Stir in mushrooms and coconut milk, simmer 3–4 minutes.
• Add spinach and cook until wilted.
• Season with lime juice, fish sauce, and chili flakes.
• Remove lemongrass before serving and serve hot.

This Thai Coconut Chicken Soup is aromatic, creamy, and protein-rich.

Chicken provides lean protein, while mushrooms and spinach add nutrients and texture.

The coconut milk adds creaminess without adding carbs.

It is a satisfying, flavorful, and nourishing low-carb soup.

Spicy Turkey Zoodle Soup

This soup is hearty, spicy, and low in carbs.

Ground turkey cooks with zucchini noodles, tomatoes, and chili flakes in a flavorful broth.

It is ideal for a high-protein, light lunch or dinner.

The zucchini noodles keep it low in carbs while adding freshness and texture.

Every bite delivers protein, spice, and satisfying flavor.

Ingredients:

• 1 lb ground turkey
• 4 cups chicken broth
• 2 zucchinis, spiralized into noodles
• 1 small onion, diced
• 2 garlic cloves, minced
• 1 cup diced tomatoes
• 1 tsp chili flakes
• 1 tsp dried oregano
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

• Heat olive oil in a pot over medium heat.
• Sauté onion and garlic 3–4 minutes until fragrant.
• Add ground turkey and cook until browned.
• Stir in chicken broth, diced tomatoes, chili flakes, and oregano.
• Simmer 10 minutes to combine flavors.
• Add zucchini noodles and cook 2–3 minutes until slightly tender.
• Season with salt and pepper and serve hot.

This Spicy Turkey Zoodle Soup is flavorful, protein-rich, and low in carbs.

Ground turkey provides lean protein, while zucchini noodles add bulk without carbs.

The spices create warmth and depth in every spoonful.

It is perfect for a filling, nutritious, and satisfying meal.

Creamy Salmon and Asparagus Soup

This soup is rich, creamy, and high in protein.

Salmon fillets are poached in a light, low-carb broth with asparagus, garlic, and herbs.

A touch of coconut milk adds creaminess without increasing carbohydrates.

It is perfect for lunch, dinner, or a nourishing snack.

Every spoonful is packed with protein, omega-3s, and savory flavor.

Ingredients:

• 2 salmon fillets, diced
• 4 cups vegetable or chicken broth
• 1 cup asparagus, chopped
• 1 small onion, diced
• 2 garlic cloves, minced
• 1/2 cup coconut milk
• 1 tsp dill
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

• Heat olive oil in a pot over medium heat.
• Sauté onion and garlic 2–3 minutes until fragrant.
• Add broth and bring to a simmer.
• Add salmon and asparagus, cooking 5–7 minutes until salmon is tender.
• Stir in coconut milk and dill. Simmer 2 minutes.
• Season with salt and pepper and serve hot.

This Creamy Salmon and Asparagus Soup is rich, savory, and protein-packed.

Salmon provides lean protein and healthy omega-3 fats.

Asparagus adds fiber, flavor, and nutrients while keeping carbs low.

It is a nourishing, satisfying, and wholesome low-carb meal.

Egg Drop Protein Soup

This soup is light, savory, and protein-rich.

Beaten eggs are gently poured into a simmering broth with tofu, spinach, and green onions.

It is perfect for a quick, low-carb, high-protein meal.

The soup is silky, comforting, and filling without heavy carbohydrates.

Every spoonful delivers warmth, flavor, and essential nutrients.

Ingredients:

• 4 cups chicken or vegetable broth
• 2 eggs, beaten
• 1/2 block firm tofu, cubed
• 2 cups fresh spinach, chopped
• 2 green onions, sliced
• 1 tsp sesame oil
• Salt and pepper to taste

Instructions:

• Bring broth to a gentle boil in a pot.
• Add tofu and spinach, simmer 2–3 minutes.
• Slowly pour beaten eggs into the simmering broth while stirring gently.
• Cook 1–2 minutes until eggs are cooked into silky ribbons.
• Stir in sesame oil and green onions.
• Season with salt and pepper and serve immediately.

This Egg Drop Protein Soup is silky, light, and high in protein.

Eggs provide lean protein while tofu adds texture and additional protein.

Spinach and green onions add nutrients and flavor.

It is a comforting, low-carb, and quick-to-make meal.

Beef and Mushroom Bone Broth Soup

This soup is hearty, savory, and protein-dense.

Lean beef chunks simmer slowly with mushrooms, garlic, and herbs in nutrient-rich bone broth.

It is perfect for a low-carb, high-protein lunch or dinner.

Every spoonful delivers umami, warmth, and essential amino acids.

The combination of beef, mushrooms, and broth makes it filling and nourishing.

Ingredients:

• 1 lb lean beef, diced
• 4 cups beef bone broth
• 1 cup mushrooms, sliced
• 1 small onion, diced
• 2 garlic cloves, minced
• 1 tsp thyme
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

• Heat olive oil in a pot over medium heat.
• Sauté onion and garlic 2–3 minutes until fragrant.
• Add beef and brown on all sides.
• Pour in bone broth, add thyme, and bring to a simmer.
• Stir in mushrooms and cook 15–20 minutes until beef is tender.
• Season with salt and pepper and serve hot.

This Beef and Mushroom Bone Broth Soup is hearty, flavorful, and protein-packed.

Beef provides lean protein, and mushrooms add texture and umami.

Bone broth enhances nutrition while keeping carbs low.

It is perfect for a filling, nourishing, and satisfying low-carb meal.

Spicy Turkey and Cabbage Soup

This soup is hearty, spicy, and protein-packed.

Ground turkey simmers with cabbage, celery, and bell peppers in a flavorful tomato broth.

Chili flakes and smoked paprika create warmth and depth.

It is perfect for a filling, low-carb lunch or dinner.

Every bite delivers protein, vegetables, and satisfying spice.

Ingredients:

• 1 lb ground turkey
• 4 cups chicken or vegetable broth
• 2 cups cabbage, chopped
• 1 red bell pepper, diced
• 2 celery stalks, diced
• 1 small onion, diced
• 2 garlic cloves, minced
• 1 tsp smoked paprika
• 1 tsp chili flakes
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

• Heat olive oil in a pot over medium heat.
• Sauté onion, garlic, celery, and bell pepper 3–4 minutes until fragrant.
• Add ground turkey and cook until browned.
• Pour in broth and bring to a simmer.
• Stir in cabbage, smoked paprika, chili flakes, salt, and pepper.
• Simmer 15–20 minutes until vegetables are tender.
• Serve hot and garnish with fresh herbs if desired.

This Spicy Turkey and Cabbage Soup is warming, protein-rich, and flavorful.

Ground turkey provides lean protein, and vegetables add fiber and nutrients.

The spices give depth without adding carbs.

It is a filling, healthy, and satisfying low-carb meal.

Lemon Herb Chicken Soup

This soup is light, fragrant, and packed with protein.

Chicken breast is simmered with zucchini, spinach, and a hint of lemon juice in a clear broth.

Fresh herbs like parsley and thyme enhance the flavor naturally.

It is perfect for a refreshing, low-carb dinner.

Every spoonful is protein-rich, bright, and satisfying.

Ingredients:

• 2 chicken breasts, diced
• 4 cups chicken broth
• 2 cups zucchini, diced
• 2 cups fresh spinach
• 1 small onion, diced
• 2 garlic cloves, minced
• 1 tbsp olive oil
• 1 tsp thyme
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions:

• Heat olive oil in a pot over medium heat.
• Sauté onion and garlic 2–3 minutes until fragrant.
• Add chicken and cook until lightly browned.
• Pour in broth and bring to a simmer.
• Add zucchini, spinach, and thyme. Simmer 5–7 minutes.
• Stir in lemon juice and season with salt and pepper.
• Serve hot with fresh parsley on top.

This Lemon Herb Chicken Soup is light, refreshing, and protein-rich.

Chicken provides lean protein, while zucchini and spinach add nutrients.

Lemon and herbs brighten the flavors without carbs.

It is a wholesome, low-carb, and satisfying meal.

Keto Salmon and Spinach Soup

This soup is creamy, high in protein, and omega-3 rich.

Salmon fillets simmer with spinach and herbs in a coconut milk-based broth.

Garlic and ginger add warmth and depth without extra carbs.

It is perfect for a nourishing lunch or dinner.

Every spoonful is satisfying, nutrient-dense, and low in carbohydrates.

Ingredients:

• 2 salmon fillets, diced
• 4 cups vegetable broth
• 2 cups fresh spinach
• 1/2 cup coconut milk
• 2 garlic cloves, minced
• 1-inch piece ginger, grated
• 1 tbsp olive oil
• 1 tsp dill
• Salt and pepper to taste

Instructions:

• Heat olive oil in a pot over medium heat.
• Sauté garlic and ginger 1–2 minutes until fragrant.
• Add vegetable broth and bring to a simmer.
• Add salmon and cook 5–7 minutes until tender.
• Stir in spinach, coconut milk, and dill. Cook 2–3 minutes.
• Season with salt and pepper.
• Serve hot for a creamy, low-carb meal.

This Keto Salmon and Spinach Soup is rich, flavorful, and protein-packed.

Salmon provides essential omega-3s and lean protein.

Spinach adds fiber, nutrients, and color.

It is a creamy, low-carb, and satisfying dinner option.

Turkey and Mushroom Zoodle Soup

This soup is hearty, protein-rich, and low in carbs.

Ground turkey cooks with zucchini noodles, mushrooms, and herbs in a savory broth.

It is perfect for a filling lunch or light dinner.

The zucchini noodles keep it low in carbs while providing texture and bulk.

Every spoonful delivers protein, flavor, and satisfying comfort.

Ingredients:

• 1 lb ground turkey
• 2 zucchinis, spiralized into noodles
• 1 cup mushrooms, sliced
• 4 cups chicken broth
• 1 small onion, diced
• 2 garlic cloves, minced
• 1 tsp thyme
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

• Heat olive oil in a pot over medium heat.
• Sauté onion and garlic 2–3 minutes until fragrant.
• Add ground turkey and cook until browned.
• Pour in chicken broth and add mushrooms and thyme. Simmer 10 minutes.
• Add zucchini noodles and cook 2–3 minutes until tender.
• Season with salt and pepper and serve hot.

This Turkey and Mushroom Zoodle Soup is savory, protein-rich, and low in carbs.

Turkey provides lean protein, mushrooms add texture and flavor, and zucchini noodles keep it light.

It is a comforting, filling, and healthy meal.

Every bite is satisfying and nutrient-dense.

Chicken and Cauliflower Chowder

This soup is creamy, hearty, and high in protein.

Chicken breast, cauliflower, and celery simmer in a flavorful, low-carb broth with a touch of coconut milk.

Garlic, onion, and thyme create depth without adding extra carbohydrates.

It is perfect for a cozy lunch or dinner.

Every spoonful delivers protein, flavor, and satisfying texture.

Ingredients:

• 2 chicken breasts, diced
• 4 cups chicken broth
• 2 cups cauliflower florets
• 2 celery stalks, diced
• 1 small onion, diced
• 2 garlic cloves, minced
• 1/2 cup coconut milk
• 1 tsp thyme
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

• Heat olive oil in a pot over medium heat.
• Sauté onion, garlic, and celery 3–4 minutes until fragrant.
• Add chicken and cook until lightly browned.
• Pour in chicken broth and bring to a simmer.
• Add cauliflower and thyme. Simmer 10–12 minutes until tender.
• Stir in coconut milk and season with salt and pepper.
• Serve hot for a creamy, protein-packed meal.

This Chicken and Cauliflower Chowder is creamy, hearty, and protein-rich.

Chicken provides lean protein, and cauliflower adds fiber and nutrients while keeping carbs low.

It is a comforting, satisfying, and nourishing low-carb soup.