10 Easy & Delicious High‑Protein, Low‑Carb Soups

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Perfect for meal‑prep, a post‑workout refuel, or a cozy night in

When you’re trying to keep carbs in check but still want the comforting hug of a hot bowl of soup, the secret is to load it up with protein‑rich ingredients while trimming the starchy fillers. The result? A satisfying, nutrient‑dense bowl that fuels muscles, steadies blood sugar, and keeps you full for hours.

Below are ten soup ideas that are quick to throw together, packed with protein, and under 10 g net carbs per serving (most are ~4–8 g). Feel free to double the recipes for batch cooking—store in the fridge 3‑4 days or freeze for up to three months.

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1. Creamy Chicken & Broccoli Cheddar Soup

Ingredients (serves 2)	Approx. Net Carbs
1 lb boneless skinless chicken breast, diced	0 g
2 cups broccoli florets	4 g
1 cup chicken broth (low‑sodium)	1 g
½ cup heavy cream	2 g
1 cup shredded sharp cheddar	1 g
1 tsp garlic powder, ½ tsp paprika, salt & pepper	—

Method

1. Sauté chicken in a splash of oil until browned.
2. Add broth and bring to a simmer. Toss in broccoli; cook 5‑6 min until tender.
3. Stir in heavy cream and cheese; let melt, then season.
4. Blend half (optional) for a velvety texture or leave chunky.

Protein punch: ~35 g per bowl.

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2. Spicy Turkey Sausage & Kale Soup

Ingredients (serves 4)	Net Carbs
12 oz turkey breakfast sausage (spicy), sliced	2 g
4 cups low‑sodium chicken broth	2 g
2 cups chopped kale (stems removed)	4 g
1 small onion, diced	3 g
2 cloves garlic, minced	1 g
½ tsp red‑pepper flakes (optional)	—

Method

1. Brown sausage slices; set aside.
2. In the same pot, sauté onion & garlic until translucent.
3. Add broth, bring to boil, then stir in kale. Simmer 5 min.
4. Return sausage, season, and serve hot.

Protein: ~28 g per serving.

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3. Thai Coconut Shrimp Soup (Tom Kha Gai – Shrimp Version)

Ingredients (serves 2)	Net Carbs
10‑12 large shrimp, peeled & deveined	0 g
2 cups unsweetened coconut milk	4 g
1 cup chicken broth	1 g
1 stalk lemongrass, bruised & cut into 2‑in pieces	1 g
3–4 kaffir lime leaves (optional)	0 g
1 tbsp fish sauce	0 g
1 tbsp lime juice	1 g
½ tsp chili paste (adjust heat)	—
½ cup sliced mushrooms	2 g
Fresh cilantro for garnish	—

Method

1. Simmer coconut milk, broth, lemongrass, and lime leaves 5 min.
2. Add mushrooms; cook 2 min.
3. Drop in shrimp; cook until pink (2‑3 min).
4. Stir fish sauce, lime juice, chili paste. Remove lemongrass & leaves. Garnish.

Protein: ~25 g per bowl.

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4. Beef & Zucchini Pho

Ingredients (serves 4)	Net Carbs
1 lb beef sirloin, thinly sliced	0 g
4 cups beef broth (low‑sodium)	2 g
2 medium zucoodles (zucchini spiralized)	4 g
1 tbsp soy sauce (or tamari)	1 g
1 tsp ginger, grated	0 g
2 cloves garlic, minced	1 g
½ tsp five‑spice powder	—
Fresh bean sprouts, basil, lime wedges for topping	—

Method

1. Bring broth to a boil; add ginger, garlic, soy sauce, and five‑spice. Simmer 5 min.
2. Add beef strips; cook just until pink (30 s).
3. Transfer to bowls, top with zucchini noodles, bean sprouts, herbs, and a squeeze of lime.

Protein: ~30 g per serving.

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5. Egg‑Drop Miso Soup with Tofu

Ingredients (serves 3)	Net Carbs
4 cups dashi or low‑sodium chicken broth	2 g
2 tbsp white miso paste	2 g
½ cup silken tofu, cubed	1 g
2 large eggs, lightly beaten	0 g
2 green onions, sliced	1 g
½ tsp sesame oil (optional)	—

Method

1. Warm broth, whisk in miso until dissolved.
2. Add tofu; heat gently (don’t boil).
3. Stream the beaten egg into the soup while stirring slowly—creates silky ribbons.
4. Finish with green onions and drizzle a few drops of sesame oil.

Protein: ~22 g per bowl.

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6. Cajun Salmon & Cauliflower Chowder

Ingredients (serves 4)	Net Carbs
2 salmon fillets (6 oz each), skin removed	0 g
4 cups cauliflower florets	8 g
2 cups seafood or chicken broth	2 g
½ cup heavy cream	2 g
1 tbsp Cajun seasoning	—
1 small onion, diced	3 g
2 cloves garlic, minced	1 g
2 tbsp butter	—

Method

1. In a pot, melt butter, sauté onion & garlic.
2. Add cauliflower and broth; simmer 10 min until tender.
3. Stir in cream, Cajun seasoning, and gently break salmon into chunks; simmer another 5 min.
4. Adjust salt and pepper; serve hot.

Protein: ~28 g per serving.

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7. Italian Turkey Meatball Soup

Ingredients (serves 4)	Net Carbs
1 lb ground turkey	0 g
1 egg, beaten	0 g
¼ cup grated Parmesan	1 g
1 tsp Italian seasoning	—
4 cups low‑sodium chicken broth	2 g
2 cups chopped spinach	2 g
½ cup diced tomatoes (canned, no sugar)	3 g
2 cloves garlic, minced	1 g
Olive oil for pan‑frying	—

Method

1. Combine turkey, egg, Parmesan, and seasoning; roll into ½‑inch meatballs.
2. Brown meatballs in a skillet, then transfer to a pot of broth.
3. Add garlic, tomatoes, and simmer 12 min.
4. Stir in spinach; cook until wilted (2 min).

Protein: ~32 g per bowl.

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8. Greek Lemon‑Chicken Avgolemono Soup (Low‑Carb Version)

Ingredients (serves 4)	Net Carbs
1 lb chicken thighs, bone‑in, skin removed	0 g
4 cups chicken broth	2 g
1 medium zucchini, diced	4 g
2 eggs, lightly beaten	0 g
¼ cup fresh lemon juice	2 g
½ cup cauliflower rice	3 g
2 tbsp chopped fresh dill	—
Salt & pepper	—

Method

1. Simmer chicken in broth until cooked through (≈20 min). Remove, shred, and return to pot.
2. Add zucchini and cauliflower rice; cook 5 min.
3. In a separate bowl, whisk eggs with lemon juice. Temper the mixture by slowly adding a ladle of hot broth while whisking, then stir the tempered egg‑lemon blend back into the pot—no curdling!
4. Finish with dill, season, and serve.

Protein: ~30 g per serving.

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9. Buffalo Chicken Celery Soup

Ingredients (serves 3)	Net Carbs
1 lb cooked rotisserie chicken, shredded	0 g
4 cups chicken broth	2 g
2 stalks celery, diced	2 g
½ cup heavy cream	2 g
¼ cup Frank’s RedHot (or any hot sauce)	0 g
1 tsp ranch seasoning packet (optional)	—
2 tbsp butter	—

Method

1. Melt butter, sauté celery until softened.
2. Add broth, bring to a simmer, then stir in cream and hot sauce.
3. Add chicken; heat through. Sprinkle ranch seasoning if desired.

Protein: ~28 g per bowl.

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10. Mushroom & Spinach Egg White Soup

Ingredients (serves 3)	Net Carbs
2 cups sliced mushrooms (any variety)	2 g
2 cups fresh spinach	2 g
4 cups vegetable broth (low‑sodium)	2 g
1 cup egg whites (about 8 large whites)	0 g
1 tbsp olive oil	—
1 tsp thyme, salt & pepper	—

Method

1. Heat oil, sauté mushrooms until golden.
2. Add broth and bring to a boil.
3. Reduce heat, whisk in egg whites forming soft ribbons (like an egg‑drop soup).
4. Stir in spinach until wilted; season and serve.

Protein: ~25 g per serving.

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Protein: ~25 g per bowl.

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Quick Tips for Perfect Low‑Carb, High‑Protein Soups

Tip	Why it matters
Use bone‑broth or stock	Naturally rich in collagen and protein, adds depth without carbs.
Add healthy fats (cream, avocado oil, olive oil)	Keeps you satiated and balances the macro ratio.
Keep veggies low‑carb	Broccoli, cauliflower, zucchini, spinach, kale, and mushrooms are <5 g net carbs per cup.
Season well	Herbs, spices, citrus, and hot sauces provide flavor without hidden sugars.
Batch‑cook & freeze	Soups reheat beautifully; portion into 1‑cup jars for grab‑and‑go meals.
Mind the thickener	If you crave a creamy texture, use heavy cream, Greek yogurt (full‑fat), or pureed cauliflower—avoid flour or cornstarch.

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Make It Your Own

All of these recipes are templates—feel free to:

• Swap chicken for turkey, pork, or plant‑based proteins (seitan, tempeh) while staying mindful of carb counts.
• Add a splash of MCT oil or butter for an extra keto‑friendly boost.
• Increase the spice level with chipotle, harissa, or fresh ginger.

The beauty of soup is its flexibility. Experiment, taste, and enjoy the process of creating a nourishing bowl that fits your macro goals.

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🎯 Ready to Dive In?

Happy simmering! 🍲💪