4 Delicious High-Protein, Low-Carb Soups You'll Love

Finding a meal that is both comforting and aligned with your health goals can be a challenge. If you’re looking for delicious, warming soups that are packed with protein but low in carbohydrates, you’ve come to the right place. We’ve put together four fantastic recipes that are simple to make and perfect for a healthy lifestyle.

Why Choose High-Protein, Low-Carb Soups?

Before we get to the recipes, it’s helpful to understand the benefits. A high-protein diet can help you feel full and satisfied, which is great for managing your weight. Protein is also essential for building and repairing muscle. At the same time, lowering your carbohydrate intake can help stabilize blood sugar levels and support a ketogenic or low-carb diet. These soups combine the best of both worlds: they are nourishing, flavorful, and won’t leave you feeling weighed down.

1. Creamy Chicken and Vegetable Soup

This soup is pure comfort in a bowl. It has the rich, creamy texture you love without the high-carb thickeners like flour or potatoes. The secret is using pureed cauliflower and a touch of heavy cream to create a velvety smooth base. Boneless, skinless chicken breast provides a lean source of high-quality protein.

Why It Works

  • High Protein: About 30g of protein per serving from the chicken.
  • Low Carb: Cauliflower, celery, and spinach are used instead of starchy vegetables like potatoes and carrots. Net carbs are typically under 10g per serving.

Ingredients

  • 1 tbsp olive oil
  • 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 2 celery stalks, chopped
  • 4 cups chicken broth (bone broth is a great choice for extra protein)
  • 1 small head of cauliflower, cut into florets
  • 1⁄2 cup heavy cream
  • 2 cups fresh spinach
  • Salt and black pepper to taste
  • 1 tsp dried thyme

Instructions

  1. Heat the olive oil in a large pot or Dutch oven over medium-high heat. Season the chicken pieces with salt and pepper, then add them to the pot. Cook until browned on all sides, then remove and set aside.
  2. In the same pot, add the chopped onion and celery. Sauté for 5-7 minutes until softened. Add the minced garlic and cook for another minute until fragrant.
  3. Add the chicken broth and cauliflower florets to the pot. Bring to a boil, then reduce the heat and let it simmer for about 15 minutes, or until the cauliflower is very tender.
  4. Use an immersion blender to puree the soup directly in the pot until it’s smooth and creamy. If you don’t have one, carefully transfer the soup in batches to a regular blender and blend until smooth.
  5. Return the soup to the pot if you used a regular blender. Stir in the heavy cream, cooked chicken, and dried thyme.
  6. Let the soup simmer for another 5 minutes to allow the flavors to meld. Stir in the fresh spinach and cook just until it wilts. Season with additional salt and pepper if needed before serving.

2. Hearty Beef and Mushroom Soup

For those who crave a rich, savory, and deeply satisfying soup, this beef and mushroom recipe is a perfect choice. It’s packed with tender beef, earthy mushrooms, and a flavorful broth that will warm you from the inside out. Using beef chuck ensures the meat becomes incredibly tender after simmering.

Why It Works

  • High Protein: Delivers around 35g of protein per serving from the beef.
  • Low Carb: Mushrooms, onions, and celery provide flavor and nutrients without adding significant carbs.

Ingredients

  • 1.5 lbs beef chuck, cut into 1-inch cubes
  • 1 tbsp avocado oil or olive oil
  • 1 large yellow onion, chopped
  • 8 oz cremini mushrooms, sliced
  • 2 carrots, chopped (optional, omit for strict keto)
  • 3 cloves garlic, minced
  • 6 cups beef broth
  • 1 tsp dried rosemary
  • 1 bay leaf
  • Salt and black pepper to taste
  • Fresh parsley, chopped, for garnish

Instructions

  1. Pat the beef cubes dry with a paper towel and season generously with salt and pepper.
  2. Heat the oil in a large pot over medium-high heat. Add the beef in a single layer (work in batches if needed) and sear on all sides until well-browned. Remove the beef and set it aside.
  3. Lower the heat to medium and add the chopped onion and carrots (if using) to the pot. Cook for 5-6 minutes until they begin to soften.
  4. Add the sliced mushrooms and cook for another 5 minutes until they release their liquid and start to brown. Stir in the minced garlic and cook for one more minute.
  5. Pour in the beef broth, scraping up any browned bits from the bottom of the pot.
  6. Return the seared beef to the pot. Add the dried rosemary and the bay leaf.
  7. Bring the soup to a boil, then reduce the heat to low, cover, and let it simmer for at least 1.5 to 2 hours, or until the beef is fork-tender.
  8. Remove the bay leaf before serving. Garnish with fresh parsley.

3. Spicy Italian Sausage and Kale Soup

This soup is bursting with flavor. The spicy Italian sausage provides a fantastic savory base, while the kale adds a dose of vitamins and a pleasant texture. It’s a quick and easy recipe that feels like it came from a rustic Italian kitchen.

Why It Works

  • High Protein: Italian sausage provides a quick and flavorful protein source, typically around 25g per serving.
  • Low Carb: Kale is a nutrient-dense, low-carb green. The broth-based soup avoids starchy fillers.

Ingredients

  • 1 lb spicy Italian sausage, casings removed
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1⁄2 tsp red pepper flakes (optional, for extra heat)
  • 4 cups chicken broth
  • 1 bunch of kale, stems removed and leaves chopped
  • 1⁄2 cup heavy cream or full-fat coconut milk for a dairy-free option
  • Salt and pepper to taste
  • Grated Parmesan cheese for serving

Instructions

  1. Add the Italian sausage to a large pot over medium-high heat. Use a spoon to break it up as it cooks. Cook until browned and cooked through, about 5-7 minutes.
  2. Add the chopped onion to the pot with the sausage and cook until softened, about 5 minutes. Stir in the minced garlic and red pepper flakes and cook for another minute.
  3. Pour in the chicken broth and bring the soup to a simmer.
  4. Add the chopped kale to the pot. Let it simmer for 5-10 minutes, until the kale is tender.
  5. Reduce the heat to low and stir in the heavy cream. Let it warm through, but do not let it boil.
  6. Season with salt and pepper to taste. Serve hot, topped with grated Parmesan cheese.

4. Zesty Shrimp and Zucchini Noodle Soup

If you’re in the mood for something lighter but still satisfying, this zesty shrimp soup is a fantastic option. It uses zucchini noodles, or “zoodles,” instead of traditional pasta, keeping it incredibly low in carbs. The shrimp cooks quickly, making this a great meal for a busy weeknight.

Why It Works

  • High Protein: Shrimp is an excellent source of lean protein, offering about 20g per serving.
  • Low Carb: Zucchini noodles are a classic low-carb swap for pasta, making this soup light and keto-friendly.

Ingredients

  • 1 tbsp olive oil
  • 1 shallot, finely chopped
  • 2 cloves garlic, minced
  • 4 cups vegetable or chicken broth
  • 1 lb large shrimp, peeled and deveined
  • 2 medium zucchinis, spiralized into noodles
  • Juice of 1 lemon
  • 2 tbsp fresh dill, chopped
  • Salt and pepper to taste

Instructions

  1. Heat the olive oil in a pot over medium heat. Add the shallot and cook until soft and translucent. Add the garlic and cook for another 30 seconds.
  2. Pour in the broth and bring it to a gentle simmer.
  3. Add the shrimp to the pot and cook for 2-3 minutes, just until they turn pink and opaque. Be careful not to overcook them.
  4. Add the zucchini noodles to the pot and cook for only 1-2 minutes. You want them to be tender-crisp, not mushy.
  5. Remove the pot from the heat. Stir in the fresh lemon juice and chopped dill.
  6. Season with salt and pepper to your liking and serve immediately.

Frequently Asked Questions

Can I freeze these soups? Yes, the beef and sausage soups freeze very well. Let them cool completely before transferring to freezer-safe containers. The creamy chicken soup can also be frozen, but the texture of the cream might change slightly upon reheating. The shrimp and zoodle soup is best eaten fresh, as the zucchini noodles can become watery after freezing.

What can I serve with low-carb soup? To keep the meal low-carb, you can serve these soups with a side salad, some steamed green beans, or low-carb bread or crackers. A slice of keto-friendly cornbread or a savory cheese biscuit would be a delicious accompaniment.

How can I make these soups vegetarian? You can easily adapt these recipes. For the creamy soup, omit the chicken and add more vegetables like mushrooms and bell peppers, or use a plant-based protein source like pan-fried tofu. For the beef soup, use extra mushrooms and a rich vegetable broth. For the sausage soup, use a plant-based sausage alternative.