High-protein, low-carb soups are one of the easiest ways to stay full, energized, and satisfied—without loading your body with unnecessary calories or starches. Whether you want to lose weight, build muscle, or simply maintain balanced nutrition, soups rich in lean protein can keep you nourished for hours. They help stabilize blood sugar levels, reduce cravings, and provide steady energy, making them perfect for busy days, meal prep, or light dinners. With the right ingredients, you can enjoy warm, comforting flavors while supporting your health goals effortlessly.

This collection of 21 high-protein, low-carb soups brings together a variety of delicious combinations using chicken, beef, turkey, shrimp, lentils, tofu, and more. Each recipe has been rewritten with easy-to-follow ingredients, simple cooking steps, clear nutritional breakdowns, and a unique ideogram prompt for creating stunning visuals. From creamy blends to hearty bowls packed with vegetables and spices, these soups deliver flavor, satisfaction, and nutrition in every spoonful. No matter your diet—keto, low-carb, or balanced—you’ll find flavorful options here that suit your lifestyle and keep you feeling great.

1: Instant Pot Chicken Soup

Ingredients

• 1 lb chicken breast (boneless, skinless)
• 1 medium onion, chopped
• 2 celery stalks, sliced
• 2 medium carrots, diced
• 3 cloves garlic, minced
• 4 cups chicken broth
• 1 tsp dried thyme
• 1 tsp dried parsley
• 1 tsp salt
• ½ tsp black pepper
• 1 tbsp olive oil
• 1 bay leaf

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Instructions

• Turn the Instant Pot to sauté mode and heat the olive oil.
• Add chopped onion, celery, carrot, and cook until softened.
• Stir in garlic, thyme, parsley, salt, and pepper; cook for 1 minute.
• Place chicken breasts on top of the vegetables and pour in chicken broth.
• Add the bay leaf and close the lid, sealing the valve.
• Pressure cook on high for 12 minutes.
• Allow the pressure to naturally release for 10 minutes before opening.
• Remove the chicken, shred it with forks, and return it to the pot.
• Stir well, taste, and adjust seasoning as needed before serving.

Nutritional Facts (Per Serving)

• Calories: 210
• Protein: 28g
• Carbohydrates: 8g
• Fat: 7g
• Fiber: 2g
• Sugars: 3g

2. Keto Chicken Enchilada Soup

Ingredients:

• 1 lb chicken breast
• 1 cup shredded cheddar cheese
• 1 cup heavy cream
• 2 cups chicken broth
• 1 cup canned tomatoes (crushed)
• ½ cup canned green chilies
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1 tsp cumin
• 1 tsp chili powder
• 1 tsp paprika
• ½ tsp salt
• ½ tsp black pepper

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Instructions:

• Heat olive oil in a pot and sauté onions until soft.
• Add garlic, cumin, chili powder, paprika, salt, and pepper; cook 1 minute.
• Add chicken breast, crushed tomatoes, green chilies, and chicken broth.
• Bring to a boil, then cover and simmer for 20 minutes.
• Remove chicken, shred it, and return it to the soup.
• Stir in heavy cream and cheddar cheese until melted and smooth.
• Simmer 5 more minutes and serve hot.

Nutrients (per serving):

• Calories: 320
• Protein: 28g
• Carbs: 7g
• Fat: 21g
• Fiber: 1g
• Sugars: 3g

3. Low Carb Cheeseburger Soup

Ingredients:

• 1 lb ground beef
• 1 small onion, diced
• 1 cup shredded cheddar cheese
• 4 cups beef broth
• 1 cup heavy cream
• 1 cup cauliflower florets, chopped
• 1 cup celery, sliced
• 2 cloves garlic, minced
• 2 tbsp butter
• 1 tsp paprika
• 1 tsp salt
• ½ tsp black pepper

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Instructions:

• Melt butter in a pot and sauté onion, celery, and garlic until soft.
• Add ground beef and cook until browned; drain excess fat.
• Add cauliflower, beef broth, salt, pepper, and paprika; simmer 15 minutes.
• Stir in heavy cream and cheddar cheese until fully melted.
• Simmer 5 more minutes until the soup thickens and serve warm.

Nutrients (per serving):

Sugars: 2g

Calories: 380

Protein: 26g

Carbs: 6g

Fat: 30g

Fiber: 1g

4. Keto Turkey Soup

Ingredients:

• 1 lb cooked turkey breast, shredded
• 4 cups turkey or chicken broth
• 1 cup heavy cream
• 1 cup spinach leaves
• 1 cup celery, sliced
• 1 medium carrot, diced
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1 tsp thyme
• 1 tsp parsley
• ½ tsp salt
• ½ tsp black pepper

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Instructions:

• Heat olive oil in a pot and sauté onion, celery, carrot, and garlic until soft.
• Add shredded turkey, broth, thyme, parsley, salt, and pepper.
• Bring to a boil, then lower heat and simmer for 15 minutes.
• Stir in heavy cream and mix well.
• Add spinach and cook for 2–3 minutes until wilted.
• Adjust seasoning and serve hot.

Nutrients (per serving):

• Calories: 290
• Protein: 32g
• Carbs: 6g
• Fat: 15g
• Fiber: 1g
• Sugars: 2g

5. Low Carb Chicken Mushroom Soup

Ingredients:

• 1 lb chicken breast, chopped
• 2 cups mushrooms, sliced
• 4 cups chicken broth
• 1 cup heavy cream
• 1 medium onion, diced
• 3 cloves garlic, minced
• 2 tbsp butter
• 1 tsp thyme
• 1 tsp salt
• ½ tsp black pepper

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Instructions:

• Melt butter in a pot and sauté onions and garlic until soft.
• Add mushrooms and cook until they release moisture.
• Add chicken pieces, thyme, salt, and pepper; stir well.
• Pour in chicken broth and bring to a boil.
• Lower the heat and simmer for 15–20 minutes until chicken is tender.
• Add heavy cream and simmer 5 more minutes until creamy.
• Taste and adjust seasoning before serving.

Nutrients (per serving):

• Calories: 295
• Protein: 30g
• Carbs: 6g
• Fat: 17g
• Fiber: 1g
• Sugars: 3g

6. Keto Chicken Taco Soup

Ingredients:

• 1 lb chicken breast
• 1 cup heavy cream
• 1 cup shredded cheddar cheese
• 3 cups chicken broth
• 1 cup canned tomatoes (diced)
• ½ cup green chilies
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1 tbsp taco seasoning (low carb)
• ½ tsp salt
• ½ tsp black pepper

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Instructions:

• Heat olive oil in a pot and sauté onions until soft.
• Add garlic and taco seasoning; cook for 1 minute.
• Add chicken breast, diced tomatoes, green chilies, and broth.
• Bring to a boil, then reduce heat and simmer for 20 minutes.
• Remove chicken, shred it, and return to the soup.
• Stir in heavy cream and cheddar cheese until melted and creamy.
• Simmer an additional 5 minutes and serve warm.

Nutrients (per serving):

• Calories: 340
• Protein: 30g
• Carbs: 8g
• Fat: 22g
• Fiber: 2g
• Sugars: 3g

7. Lemon Chicken Soup

Ingredients:

• 1 lb chicken breast, shredded
• 4 cups chicken broth
• 1 cup spinach leaves
• 1 medium onion, chopped
• 2 celery stalks, sliced
• 2 medium carrots, diced
• 3 cloves garlic, minced
• Juice of 1 lemon
• 1 tsp lemon zest
• 1 tbsp olive oil
• 1 tsp oregano
• ½ tsp salt
• ½ tsp black pepper

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Instructions:

• Heat olive oil in a pot and sauté onion, celery, carrot, and garlic until soft.
• Add shredded chicken, broth, oregano, salt, and pepper; stir well.
• Bring to a boil, then lower heat and simmer for 15 minutes.
• Add lemon juice and zest, stirring thoroughly.
• Add spinach and cook 2–3 minutes until wilted.
• Taste and adjust lemon or seasoning before serving.

Nutrients (per serving):

• Calories: 210
• Protein: 27g
• Carbs: 9g
• Fat: 7g
• Fiber: 2g
• Sugars: 3g

8. Keto Chicken Pot Pie Soup

Ingredients:

• 1 lb chicken breast, cubed
• 4 cups chicken broth
• 1 cup heavy cream
• 1 cup cauliflower florets, chopped
• 1 cup celery, sliced
• 1 cup carrots, diced
• 1 medium onion, chopped
• 3 cloves garlic, minced
• 2 tbsp butter
• 1 tsp thyme
• 1 tsp parsley
• ½ tsp salt
• ½ tsp black pepper

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Instructions:

• Melt butter in a pot and sauté onions, celery, carrots, and garlic until softened.
• Add chicken cubes and cook until lightly browned.
• Add cauliflower, thyme, parsley, salt, and pepper; mix well.
• Pour in chicken broth and bring to a boil.
• Lower heat and simmer for 20 minutes until chicken and vegetables are tender.
• Stir in heavy cream and simmer for 5 more minutes until thickened.
• Taste and adjust seasoning before serving.

Nutrients (per serving):

• Calories: 310
• Protein: 29g
• Carbs: 10g
• Fat: 18g
• Fiber: 2g
• Sugars: 4g

9. Low Carb Egg Drop Soup

Ingredients:

• 4 cups chicken broth
• 3 large eggs, beaten
• 1 tbsp soy sauce (low sodium)
• 1 tbsp sesame oil
• 1 tsp ginger, grated
• 2 cloves garlic, minced
• ½ tsp salt
• ½ tsp black pepper
• 2 green onions, sliced

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Instructions:

• Heat chicken broth in a pot over medium heat.
• Add soy sauce, sesame oil, ginger, garlic, salt, and pepper; stir well.
• Bring the broth to a gentle boil.
• Slowly drizzle the beaten eggs into the broth while stirring in a circular motion.
• Reduce heat and simmer for 2–3 minutes as egg ribbons form.
• Add sliced green onions on top before serving.

Nutrients (per serving):

• Calories: 120
• Protein: 9g
• Carbs: 3g
• Fat: 8g
• Fiber: 0g
• Sugars: 1g

10. Ground Turkey Soup

Ingredients:

• 1 lb ground turkey
• 4 cups chicken broth
• 1 cup spinach leaves
• 1 cup zucchini, diced
• 1 cup celery, sliced
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1 tsp dried basil
• 1 tsp dried oregano
• ½ tsp salt
• ½ tsp black pepper

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Instructions:

• Heat olive oil in a pot and sauté onion, celery, and garlic until softened.
• Add ground turkey and cook until browned, breaking it apart with a spoon.
• Add zucchini, basil, oregano, salt, and pepper; mix well.
• Pour in chicken broth and bring to a boil.
• Lower heat and simmer for 15–20 minutes.
• Add spinach and simmer 2–3 minutes until wilted.
• Taste and adjust seasoning before serving.

Nutrients (per serving):

• Calories: 240
• Protein: 27g
• Carbs: 7g
• Fat: 12g
• Fiber: 2g
• Sugars: 3g

11. Low Carb Beef Vegetable Soup

Ingredients:

• 1 lb ground beef
• 4 cups beef broth
• 1 cup cauliflower florets, chopped
• 1 cup green beans, chopped
• 1 cup celery, sliced
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1 tsp oregano
• 1 tsp paprika
• ½ tsp salt
• ½ tsp black pepper

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Instructions:

• Heat olive oil in a pot and sauté onion, celery, and garlic until soft.
• Add ground beef and cook until browned; drain excess fat.
• Add cauliflower, green beans, oregano, paprika, salt, and pepper; stir well.
• Pour in beef broth and bring to a boil.
• Lower heat and simmer for 20 minutes until vegetables are tender.
• Taste and adjust seasoning before serving.

Nutrients (per serving):

• Calories: 260
• Protein: 24g
• Carbs: 8g
• Fat: 15g
• Fiber: 2g
• Sugars: 3g

12. Keto Broccoli Cheddar Soup

Ingredients:

• 3 cups broccoli florets, chopped
• 2 cups shredded cheddar cheese
• 4 cups chicken broth
• 1 cup heavy cream
• 1 small onion, diced
• 2 cloves garlic, minced
• 2 tbsp butter
• ½ tsp salt
• ½ tsp black pepper

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Instructions:

• Melt butter in a pot and sauté onion and garlic until soft.
• Add broccoli, salt, and pepper; stir to coat.
• Pour in chicken broth and bring to a boil.
• Reduce heat and simmer for 10–12 minutes until broccoli is tender.
• Add heavy cream and bring to a gentle simmer.
• Stir in cheddar cheese until fully melted and the soup becomes creamy.
• Blend slightly if you prefer a smoother texture, then serve.

Nutrients (per serving):

• Calories: 330
• Protein: 20g
• Carbs: 8g
• Fat: 25g
• Fiber: 2g
• Sugars: 3g

13. Keto Zuppa Toscana

Ingredients:

• 1 lb Italian sausage (low carb), crumbled
• 4 cups chicken broth
• 1 cup heavy cream
• 2 cups kale, chopped
• 1 cup cauliflower florets
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1 tbsp olive oil
• 1 tsp oregano
• ½ tsp red pepper flakes
• ½ tsp salt
• ½ tsp black pepper

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Instructions:

• Heat olive oil in a pot and sauté onion and garlic until softened.
• Add crumbled sausage and cook until browned.
• Add cauliflower, oregano, red pepper flakes, salt, and pepper; stir well.
• Pour in chicken broth and bring to a boil.
• Lower heat and simmer for 15 minutes until cauliflower is tender.
• Stir in heavy cream and chopped kale.
• Simmer 5 more minutes until kale softens, then serve.

Nutrients (per serving):

• Calories: 390
• Protein: 25g
• Carbs: 7g
• Fat: 31g
• Fiber: 1g
• Sugars: 2g

14. High Protein Cabbage Soup

Ingredients:

• 1 lb ground turkey or chicken
• 4 cups chicken broth
• 3 cups cabbage, shredded
• 1 cup celery, sliced
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 cup tomatoes, diced
• 1 tbsp olive oil
• 1 tsp paprika
• 1 tsp oregano
• ½ tsp salt
• ½ tsp black pepper

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Instructions:

• Heat olive oil in a pot and sauté onion, celery, and garlic until softened.
• Add ground turkey or chicken and cook until browned, breaking it apart.
• Add shredded cabbage, tomatoes, paprika, oregano, salt, and pepper; stir well.
• Pour in chicken broth and bring to a boil.
• Reduce heat and simmer for 20–25 minutes until cabbage is tender.
• Adjust seasoning before serving.

Nutrients (per serving):

• Calories: 180
• Protein: 22g
• Carbs: 8g
• Fat: 7g
• Fiber: 3g
• Sugars: 4g

15. Low Carb Taco Soup

Ingredients:

• 1 lb ground beef
• 4 cups beef broth
• 1 cup heavy cream
• 1 cup cheddar cheese, shredded
• 1 cup tomatoes, diced
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1 tbsp taco seasoning (low carb)
• ½ tsp salt
• ½ tsp black pepper

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Instructions:

• Heat olive oil in a pot and sauté onions until softened.
• Add garlic and taco seasoning; cook for 1 minute to release flavor.
• Add ground beef and cook until browned, breaking it apart as it cooks.
• Add tomatoes, beef broth, salt, and pepper; bring to a boil.
• Reduce heat and simmer for 15–20 minutes.
• Stir in heavy cream and cheddar cheese until melted and creamy.
• Simmer for 5 more minutes and serve warm.

Nutrients (per serving):

• Calories: 360
• Protein: 27g
• Carbs: 8g
• Fat: 25g
• Fiber: 2g
• Sugars: 3g

16. Low Carb Cauliflower Soup

Ingredients:

• 4 cups cauliflower florets
• 4 cups chicken broth
• 1 cup heavy cream
• 1 small onion, chopped
• 2 cloves garlic, minced
• 2 tbsp butter
• ½ tsp thyme
• ½ tsp salt
• ½ tsp black pepper

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Instructions:

• Melt butter in a pot and sauté onion and garlic until softened.
• Add cauliflower florets, salt, pepper, and thyme; stir to coat.
• Pour in chicken broth and bring to a boil.
• Reduce heat and simmer for 15–20 minutes until cauliflower is tender.
• Add heavy cream and blend the soup to your preferred smoothness.
• Simmer for 5 more minutes and adjust seasoning before serving.

Nutrients (per serving):

• Calories: 230
• Protein: 7g
• Carbs: 9g
• Fat: 19g
• Fiber: 3g
• Sugars: 3g

17. Keto Shrimp Soup

Ingredients:

• 1 lb shrimp, peeled and deveined
• 4 cups chicken broth
• 1 cup heavy cream
• 1 cup spinach leaves
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tbsp butter
• 1 tsp paprika
• ½ tsp chili flakes
• ½ tsp salt
• ½ tsp black pepper

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Instructions:

• Melt butter in a pot and sauté onion and garlic until soft.
• Add shrimp, paprika, chili flakes, salt, and pepper; cook until shrimp turn pink.
• Pour in chicken broth and bring to a boil.
• Reduce heat and simmer for 10 minutes.
• Stir in heavy cream and add spinach.
• Cook 2–3 minutes until spinach wilts and soup thickens slightly.
• Taste and adjust seasoning before serving.

Nutrients (per serving):

• Calories: 300
• Protein: 28g
• Carbs: 6g
• Fat: 18g
• Fiber: 1g
• Sugars: 2g

18. Keto Chicken Chili Soup

Ingredients:

• 1 lb chicken breast, shredded
• 4 cups chicken broth
• 1 cup heavy cream
• 1 cup canned tomatoes, diced
• 1 cup green chilies
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1 tsp cumin
• 1 tsp chili powder
• ½ tsp paprika
• ½ tsp salt
• ½ tsp black pepper

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Instructions:

• Heat olive oil in a pot and sauté onion and garlic until softened.
• Add cumin, chili powder, paprika, salt, and pepper; cook 1 minute.
• Add shredded chicken, diced tomatoes, green chilies, and broth.
• Bring to a boil, then lower heat and simmer for 20 minutes.
• Stir in heavy cream and simmer for an additional 5 minutes.
• Taste and adjust seasoning before serving.

Nutrients (per serving):

• Calories: 310
• Protein: 29g
• Carbs: 9g
• Fat: 18g
• Fiber: 2g
• Sugars: 3g

19. Keto Sausage Spinach Soup

Ingredients:

• 1 lb Italian sausage, sliced or crumbled
• 4 cups chicken broth
• 1 cup heavy cream
• 2 cups spinach leaves
• 1 cup mushrooms, sliced
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1 tsp oregano
• ½ tsp red pepper flakes
• ½ tsp salt
• ½ tsp black pepper

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Instructions:

• Heat olive oil in a pot and sauté onion and garlic until softened.
• Add sausage and cook until browned.
• Add mushrooms, oregano, red pepper flakes, salt, and pepper; stir well.
• Pour in chicken broth and bring to a boil.
• Reduce heat and simmer for 15 minutes.
• Stir in heavy cream and add spinach.
• Cook 2–3 more minutes until spinach wilts and soup thickens slightly.
• Adjust seasoning and serve warm.

Nutrients (per serving):

• Calories: 380
• Protein: 23g
• Carbs: 7g
• Fat: 30g
• Fiber: 1g
• Sugars: 2g

20. Keto Chicken Broccoli Soup

Ingredients:

• 1 lb chicken breast, cubed or shredded
• 3 cups broccoli florets
• 4 cups chicken broth
• 1 cup heavy cream
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 tbsp butter
• 1 tsp thyme
• ½ tsp salt
• ½ tsp black pepper

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Instructions:

• Melt butter in a pot and sauté onion and garlic until soft.
• Add chicken pieces and cook until lightly browned.
• Add broccoli, thyme, salt, and pepper; stir well.
• Pour in chicken broth and bring to a boil.
• Reduce heat and simmer for 15–20 minutes until chicken and broccoli are tender.
• Stir in heavy cream and simmer 5 more minutes.
• Taste and adjust seasoning before serving.

Nutrients (per serving):

• Calories: 280
• Protein: 27g
• Carbs: 8g
• Fat: 16g
• Fiber: 2g
• Sugars: 3g

21. Keto Chicken Spinach Alfredo Soup

Ingredients:

• 1 lb chicken breast, sliced
• 4 cups chicken broth
• 1 cup heavy cream
• 1 cup parmesan cheese, grated
• 2 cups spinach leaves
• 1 small onion, diced
• 3 cloves garlic, minced
• 2 tbsp butter
• 1 tsp Italian seasoning
• ½ tsp salt
• ½ tsp black pepper

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Instructions:

• Melt butter in a pot and sauté onion and garlic until fragrant.
• Add sliced chicken and cook until lightly browned.
• Add Italian seasoning, salt, and pepper; mix well.
• Pour in chicken broth and bring to a boil.
• Lower the heat and simmer for 15 minutes.
• Stir in heavy cream and parmesan cheese until melted and creamy.
• Add spinach and cook 2–3 minutes until wilted.
• Adjust seasoning and serve warm.

Nutrients (per serving):

• Calories: 410
• Protein: 36g
• Carbs: 6g
• Fat: 28g
• Fiber: 1g
• Sugars: 2g

CONCLUSION

High-protein, low-carb soups are some of the easiest and most effective meals for boosting nutrition while keeping calories controlled. Each bowl delivers lean protein to support muscle growth, repair, and sustained energy, while minimizing heavy starches that often lead to sluggishness or cravings. These soups are simple to prepare, meal-prep friendly, and customizable based on your dietary goals. Whether you prefer creamy textures, hearty broths, spicy flavors, or light veggie-loaded options, there’s a soup here that fits your lifestyle perfectly.

Incorporating these 21 soups into your weekly rotation is a smart way to stay full longer, nourish your body with clean ingredients, and maintain stable blood sugar levels. Their balance of protein and nutrients keeps you energized throughout the day without unnecessary carbs. With these recipes on hand, you can enjoy delicious comfort food while still supporting your fitness, weight-loss, or muscle-building goals. Healthy eating doesn’t have to be complicated — sometimes, all you need is a warm, nutritious bowl of soup.

FAQs

Are high-protein low-carb soups good for weight loss?
Yes. They help keep you full longer, reduce snacking, and stabilize blood sugar, supporting healthy weight loss.

Can I meal prep these soups for the week?
Absolutely. Most of these soups store well in the fridge for 3–4 days and freeze for up to 2–3 months.

What proteins work best for low-carb soups?
Chicken, turkey, shrimp, beef, Italian sausage, tofu, and eggs are great low-carb protein sources.

Can I replace heavy cream with a lighter option?
Yes. You can use coconut milk, half-and-half, or cream cheese for a lighter or dairy-free version.

How do I thicken low-carb soups without flour?
Use heavy cream, cheese, egg yolks, cream cheese, puréed vegetables, or xanthan gum.

Are these soups suitable for keto diets?
Most of them are naturally keto-friendly since they contain high fat, moderate protein, and low carbs.

Can I add extra vegetables?
Yes — just choose low-carb options like spinach, broccoli, cauliflower, zucchini, or green beans.

How can I increase protein without adding carbs?
Add extra chicken, turkey, shrimp, tofu, collagen powder, or sugar-free protein broth.

Are these soups gluten-free?
Yes, all soups are naturally gluten-free unless you add thickening ingredients containing gluten.

Can I make these soups dairy-free?
Yes. Replace cheese and cream with coconut cream, nutritional yeast, or dairy-free cheese.