21 High Protein Low Carb Soups
Finding a meal that is both genuinely satisfying and aligns with a low-carb, high-protein lifestyle can feel like a constant challenge. Salads can become repetitive, and traditional hearty meals are often loaded with potatoes, pasta, or rice. This is where the humble soup comes into its own, offering a warming, nutrient-packed solution that can be endlessly adapted to fit your dietary needs.
We’ve curated this collection of high protein low carb soups to take the guesswork out of your meal planning. From rich and creamy concoctions to light and fragrant broths, there’s a recipe here to suit every palate and occasion. These are not your average thin vegetable soups; each one is designed to be a substantial meal in a bowl, packed with flavour and the protein you need to feel full and energised. Discover your new go-to lunch or dinner from our extensive list of healthy meal ideas.
Why You’ll Love This List
- Sustaining Nutrition: Every recipe is designed to deliver a substantial protein punch with minimal carbohydrates, keeping you fuller for longer.
- Keto-Friendly Options: The majority of these soups are compatible with a ketogenic diet, providing healthy fats and protein without the sugar spike.
- Wonderful Variety: Move beyond basic chicken broth with flavours inspired by Thai, Italian, and Spanish cuisines.
- Excellent for Meal Prep: Soups are brilliant for making in a large batch to enjoy for lunches or quick dinners throughout the week.
1. Creamy Tuscan Chicken Soup
A rich, velvety soup featuring tender chicken, spinach, and sun-dried tomatoes. The creamy base, created with double cream and Parmesan, delivers flavour and healthy fats without the carbs.
- Chicken breast
- Double cream
- Spinach
- Sun-dried tomatoes
- Parmesan cheese
- Chicken broth
Quick tip: Sauté the sun-dried tomatoes in their oil with garlic first to release a huge amount of flavour into the soup base.
2. Spicy Chorizo and Cabbage Soup
This robust, smoky soup is a one-pot meal with a kick. The spicy oils from the chorizo infuse the cabbage and broth, creating a deeply savoury and warming dish.
- Cooking chorizo
- White cabbage
- Onion
- Garlic
- Tinned chopped tomatoes
- Smoked paprika
Quick tip: For a thicker texture, wilt the cabbage for longer before adding the liquids; it will break down and naturally thicken the soup.
3. Thai Green Curry Chicken Soup
All the vibrant, aromatic flavours of a Thai green curry in a slurpable, low-carb form. Coconut milk provides a creamy texture, while the curry paste brings a complex balance of spicy, sweet, and sour notes.
- Chicken thigh
- Green curry paste
- Coconut milk
- Courgette
- Peppers
- Fish sauce
Quick tip: To intensify the flavour, briefly fry the green curry paste in a little coconut oil until it becomes fragrant before adding the other ingredients.
4. Broccoli and Stilton with Crispy Bacon
A velvety broccoli soup given a powerful flavour boost from sharp, tangy Stilton cheese. Topped with salty, crispy bacon bits, this is a substantial and flavourful meal.
- Broccoli florets
- Stilton cheese
- Onion
- Double cream
- Streaky bacon
- Vegetable stock
Quick tip: Reserve the bacon fat after cooking and use it to sauté the onions for an extra layer of smoky flavour.
5. Hearty Beef and Vegetable Soup
A nourishing and substantial beef soup that skips the potatoes in favour of low-carb vegetables like celery root and turnips. Slow simmering makes the beef incredibly tender, creating a rich broth.
- Diced stewing beef
- Celery root (celeriac)
- Carrots (in moderation)
- Onion
- Beef bone broth
- Thyme
Quick tip: Brown the beef in batches before adding it to the soup pot. This creates a deep, caramelised flavour that is essential for a rich broth.
6. Cream of Cauliflower with Smoked Salmon
An elegant and silky cauliflower soup that makes a wonderful lunch or light dinner. The creamy texture of the soup is beautifully complemented by flakes of smoky salmon and fresh dill.
- Cauliflower
- Smoked salmon
- Leek
- Garlic
- Double cream
- Fresh dill
Quick tip: For the smoothest possible texture, use an immersion blender directly in the pot, then pass the soup through a fine-mesh sieve.
7. Spiced Lamb and Spinach Soup
This fragrant soup is inspired by Middle Eastern flavours, with warm spices like cumin and coriander cooked with minced lamb. A large handful of spinach is wilted in at the end for added nutrients and colour.
- Lamb mince
- Spinach
- Onion
- Cumin and coriander
- Tinned tomatoes
- Lamb or chicken stock
Quick tip: A squeeze of fresh lemon juice at the end will brighten all the flavours and cut through the richness of the lamb.
8. Zesty Lemon Chicken and Courgette Noodle Soup
A light, refreshing, and zesty soup that feels restorative. Shredded poached chicken is served in a bright, lemony broth with spiralised courgette “noodles” for a low-carb twist on chicken noodle soup.
- Chicken breast
- Courgettes
- Fresh lemon juice
- Chicken stock
- Fresh parsley
- Garlic
Quick tip: Add the courgette noodles in the last minute of cooking to ensure they remain crisp-tender and don’t become mushy.
9. Smoky Paprika Cod and Pepper Chowder
A creamy and satisfying chowder where chunks of flaky cod are poached in a smoky broth with sweet red peppers. Using cauliflower as a base instead of potatoes keeps it firmly in the low-carb category.
- Cod fillets
- Cauliflower
- Red peppers
- Smoked paprika
- Double cream
- Onion
Quick tip: Gently poach the cod separately and add it to the bowls before ladling the hot soup over it. This prevents the delicate fish from breaking apart.
10. Italian Sausage and Kale Soup
A flavour-packed soup featuring crumbled Italian sausage and hearty kale in a savoury tomato and garlic broth. This keto soup recipe is a one-pot wonder that delivers on both taste and nutrition.
- Italian-style sausages
- Kale
- Onion
- Garlic
- Tinned tomatoes
- Chicken broth
Quick tip: Remove the sausage from its casing before cooking to allow it to crumble easily and distribute its flavour throughout the soup.
11. Turkey Meatball and Greens Soup
Tender, herb-flecked turkey meatballs are simmered in a light but savoury broth with your choice of greens like chard or spinach. It’s a lean, protein-rich meal that feels wonderfully wholesome.
- Turkey mince
- Swiss chard or spinach
- Parmesan cheese
- Egg
- Chicken broth
- Herbs (parsley, oregano)
Quick tip: Pan-sear the meatballs before adding them to the broth. This step gives them great colour and adds a deeper flavour to the soup.
12. Rich Oxtail and Celery Root Soup
A deeply flavourful and nourishing soup made by slow-cooking oxtail until the meat is fall-apart tender. Celery root provides an earthy, low-carb substitute for potatoes, absorbing the rich beefy flavour.
- Oxtail
- Celery root (celeriac)
- Onion
- Carrots
- Red wine (optional)
- Beef stock
Quick tip: For the richest possible broth, roast the oxtail and vegetables in the oven until well-browned before adding them to the stockpot.
13. Harissa-spiced Chicken and Cauliflower Soup
This soup packs a punch with fiery, fragrant harissa paste. Tender chicken and cauliflower florets are simmered in a spicy tomato-based broth for a meal that will warm you from the inside out.
- Chicken thighs
- Cauliflower
- Harissa paste
- Tinned tomatoes
- Onion
- Coriander
Quick tip: Swirl a spoonful of Greek yoghurt or soured cream into each bowl before serving to temper the heat and add a creamy element.
14. Curried Coconut and Prawn Soup
A quick and flavourful soup with South-East Asian inspiration. Juicy prawns are cooked in a creamy, fragrant broth made from coconut milk, curry powder, and a hint of lime.
- King prawns
- Coconut milk
- Curry powder
- Ginger
- Lime juice
- Spinach
Quick tip: Prawns cook very quickly. Add them to the simmering soup at the very end and cook for just 2-3 minutes until they turn pink to keep them succulent.
15. Philly Cheesesteak Soup
All the savoury goodness of a Philly cheesesteak sandwich, but without the bread. Thinly sliced beef, peppers, and onions are simmered in a rich, beefy broth and finished with melted provolone cheese.
- Thinly sliced steak (e.g. sirloin)
- Green peppers
- Onion
- Provolone cheese
- Beef broth
- Double cream
Quick tip: Briefly freeze the steak for 20-30 minutes before slicing. This firms up the meat, making it much easier to slice very thinly.
16. Cheeseburger Soup
A fun and hearty soup that captures the essence of a cheeseburger in a bowl. Seasoned ground beef is cooked in a creamy, cheesy broth, often with chopped gherkins and a swirl of mustard.
- Beef mince
- Cheddar cheese
- Onion
- Double cream
- Beef stock
- Gherkins (dill pickles)
Quick tip: To avoid a greasy texture, thoroughly drain the fat from the cooked beef mince before adding the liquid ingredients.
17. Egg Drop Soup with Shredded Chicken
A simple, delicate, and protein-packed soup. Ribbons of egg are swirled into a simmering chicken broth with tender shredded chicken and a hint of ginger and sesame. I used to struggle with this dish until I discovered this technique for creating the perfect silky egg ribbons.
- Eggs
- Shredded cooked chicken
- Chicken broth
- Ginger
- Spring onions
- Sesame oil
Quick tip: For fine, delicate egg ribbons, slowly pour the beaten egg into the simmering broth while stirring continuously in one direction with a fork or chopstick.
18. Roasted Red Pepper and Feta Soup
Roasting red peppers brings out their intense sweetness, which is perfectly balanced by the salty, tangy feta cheese blended into the soup. This results in a vibrant, creamy, and flavourful vegetarian option.
- Red peppers
- Feta cheese
- Onion
- Garlic
- Vegetable stock
- Basil
Quick tip: For an added protein boost, serve this soup topped with toasted pumpkin seeds or a swirl of high-protein Greek yoghurt.
19. Salmon and Asparagus Chowder
A sophisticated and delicious chowder that pairs rich salmon with the fresh, green taste of asparagus. A creamy, dill-infused base brings it all together for a satisfying and nutritious meal.
- Salmon fillets
- Asparagus
- Leek
- Double cream
- Chicken or vegetable stock
- Fresh dill
Quick tip: Add the tender asparagus tips in the last few minutes of cooking so they retain a slight bite and their bright green colour.
20. Tofu and Miso Soup with Shiitake Mushrooms
A plant-based, high-protein soup built on a savoury miso and mushroom broth. Cubes of firm tofu add substance, while shiitake mushrooms provide a deep, umami flavour and meaty texture.
- Firm tofu
- Shiitake mushrooms
- Miso paste
- Dashi or vegetable stock
- Spring onions
- Nori (seaweed)
Quick tip: Miso should never be boiled, as this can diminish its flavour and nutritional benefits. Whisk it with a little warm broth in a separate bowl before stirring it into the soup off the heat.
21. Creamy Mushroom & Thyme Soup with Chicken
A deeply savoury and earthy mushroom soup, elevated with fresh thyme and tender pieces of shredded chicken. Using a mix of mushrooms like chestnut and shiitake creates a complex flavour profile.
- Mixed mushrooms (chestnut, cremini)
- Shredded cooked chicken
- Onion
- Garlic
- Fresh thyme
- Double cream
Quick tip: For an intense mushroom flavour, don’t overcrowd the pan when sautéing them. Cook in batches to ensure they brown properly rather than steam. More information on cooking mushrooms can be found at BBC Good Food.
Frequently Asked Questions
With this collection of satisfying recipes, you’ll never have to settle for a bland or unfulfilling meal again. These high protein low carb soups are proof that healthy eating can be both delicious and deeply nourishing. Be sure to save or pin your favourites and let us know in the comments which one you’re excited to try first!
