High protein low carb soups are such a cozy little win when you want a warm bowl that actually fills you up. I looove that we were able to gather so many good recipes under 450 calories too!
You still get creamy bowls, cozy broth, cheesy comfort, taco flavor, buffalo heat… all the good stuff that makes soup feel like real dinner. No tiny starter energy here, haha.
That’s why we pulled together these 25 high protein low carb soups. They work for a lighter dinner or for easy meal prep when you want lunch already handled the next day.
A few are extra cozy, a few bring that fun spicy kick, and some are packed with chicken so you don’t end up hungry again too soon.
Save a few that sound good and keep your biggest spoon ready!
1) Keto Italian Wedding Soup by All Day I Dream About Food
I love that this keeps the little meatball comfort of Italian wedding soup, but swaps the tiny pasta for cauliflower rice! That’s such a smart low carb move because the bowl still feels full and cozy without turning into noodle soup.
Add the spinach and broth, and you’ve got the kind of soup that feels light but still eats like dinner.
Per Serving:
- Calories: 303
- Protein: 22.7g
- Carbs: 5.2g
- Fiber: 1.5g
- Fat: 20.2g
2) Low-Carb Chicken Vegetable Soup by Allrecipes
This is the simple chicken soup I’d want after the fridge gets stocked. Cooked chicken, celery, carrots, onion, parsley, broth… nothing fancy, just the kind of bowl that feels clean and useful. I like that it’s brothy instead of creamy, especially when you want something warm that won’t sit too heavy.
Per Serving:
- Calories: 185
- Protein: 23g
- Carbs: 10g
- Fiber: 3g
- Fat: 6g
3) Instant Pot Keto Broccoli Chicken Bacon Cheese Soup by Beauty and the Foodie
Rotisserie chicken is doing us a favor here. You get broccoli cheese soup energy, but the chicken makes it much more dinner-worthy. The cheddar, jack cheese, cream cheese, and bacon make it rich, so I’d save this one for the night when you want low carb comfort food with ZERO tiny-soup vibes.
Per Serving:
- Calories: 377
- Protein: 23g
- Carbs: 5g
- Fiber: 1g
- Fat: 28g
4) Green Enchilada Chicken Soup by Delightfully Low Carb
This one gets its personality from green chiles, cream cheese, and Monterey Jack, which already sounds like a good bowl to me. It takes about 40 minutes, so it’s still weeknight-friendly, and you get that enchilada-style flavor without messing with tortillas. I’d absolutely add a little extra lime on top!
Per Serving:
- Calories: 393
- Protein: 34g
- Carbs: 7g
- Fiber: 2g
- Fat: 25g
5) Potsticker Soup (Paleo, AIP, Keto, Whole30, GF) by Eat Beautiful
Okay, this one is actually clever. You get the potsticker filling flavors from ground pork, Napa cabbage, shiitake mushrooms, ginger, and coconut aminos, but it all turns into a low carb soup instead of dumplings. It’s a 45-minute one-pot dinner, and I love that it feels different from the usual chicken soup lineup.
Per Serving:
- Calories: 372
- Protein: 23g
- Carbs: 7g
- Fiber: 4g
- Fat: 25g
6) Queso Soup by Farm Life DIY
Queso soup with ground beef? Yep, that’ll get people to the table fast. This one uses green chiles, bell pepper, cream cheese, and cheddar, so it has that dip-for-dinner feeling without being a giant carb situation.
I’d add a few toppings and call it a very good bowl night.
Per Serving:
- Calories: 422
- Protein: 30g
- Carbs: 9.6g
- Fiber: 2.7g
- Fat: 28.5g
7) Creamy Taco Soup by Gimme Delicious
Taco soup in 30min is exactly the kind of weeknight help we like!
The ground beef cooks first, then the cream cheese melts into the broth and makes the whole pot creamy without needing noodles or rice. Set out your favorite taco toppings and suddenly soup feels way more fun.
Per Serving:
- Calories: 347
- Protein: 21g
- Carbs: 5g
- Fiber: 1g
- Fat: 27g
8) Salsa Verde Chicken Soup (Keto + Whole30) by Healthy Little Peach
Salsa verde wakes everything up without needing a million ingredients, and that’s probably why this one caught my eye. You get chicken, green chiles, lime, and broth all going into a bright little bowl that works in the crockpot, Instant Pot, or on the stove. Very handy when you want chicken soup with more personality than the usual pot.
Per Serving:
- Calories: 197
- Protein: 17g
- Carbs: 10g
- Fiber: 3g
- Fat: 8g
9) Keto Fish Chowder by Healthy Recipes Blogs
Fish chowder can go very heavy very fast, so we had to find one that still feels rich without being ridiculous, haha. This one keeps the carbs low and still gives you 28g protein, so it feels like a real dinner bowl.
Per Serving:
- Calories: 412
- Protein: 28g
- Carbs: 6g
- Fiber: 1g
- Fat: 28g
10) Keto Chicken Florentine Soup by I Breathe I’m Hungry
Chicken Florentine soup is the one I’d grab when I want creamy comfort but still want something green in the bowl. It uses shredded chicken, spinach, cream cheese, Asiago, and a little nutmeg, so it has that cozy restaurant-soup feeling without needing pasta. The spinach helps it feel fresh enough that the richness doesn’t take over.
Per Serving:
- Calories: 385
- Protein: 30g
- Carbs: 3g
- Fiber: 0g
- Fat: 28g
11) Tex-Mex Chicken and Rice Soup by Joy Filled Eats
It says rice, but the trick is cauliflower rice! You still get that Mexican chicken soup feeling with zucchini, warm spices, and shredded chicken, but the bowl stays lighter than regular rice soup. It makes it more filling without turning into a giant carb nap!
Per Serving:
- Calories: 168
- Protein: 17g
- Carbs: 9g
- Fiber: 2g
- Fat: 7g
12) Keto Thai Coconut Curry Soup by Low Carb Simplified
This soup is ready in about 20 minutes, and that alone makes me interested. Coconut curry gives the broth big flavor fast, so it doesn’t taste like a rushed dinner even though it is one. I’d make this when regular chicken soup sounds too plain and we need something with a little more personality.
Per Serving:
- Calories: 378.2
- Protein: 31.6g
- Carbs: 7.7g
- Fiber: 1.9g
- Fat: 23.9g
13) Healthy Chicken Detox Soup by Low Carb Spark
I’m usually careful with the word detox, but this bowl has a lot going for it!
Chicken, fresh veggies, garlic, ginger, and lemon make it feel bright and comforting at the same time. It’s the kind of soup I want after a weekend of random snacks, when dinner needs to feel simple and GOOD again (and maybe help me pretend the cookie situation never happened, haha).
Per Serving:
- Calories: 166
- Protein: 19g
- Carbs: 6g
- Fiber: 2g
- Fat: 7g
14) Hearty Chicken and Bacon Soup by Mad Creations Hub
Chicken legs and bacon hock? Now we’re talking about soup with real flavor. It uses simple vegetables, chicken stock, and a little smoky seasoning, so the bowl feels hearty without needing noodles to carry it.
It’s really lazy (10min of prep time) and doesn’t feel like it’s trying too hard… it just tastes like dinner.
Per Serving:
- Calories: 423
- Protein: 42g
- Carbs: 7g
- Fiber: 2g
- Fat: 25g
15) Creamy Cajun Chicken Soup by Maebells
Cajun seasoning brings the whole pot to life fast. Garlic, onion, celery, and bell pepper build that savory base first, then the chicken simmers until the broth has real dinner energy. Once it turns creamy, you’ve got a low carb soup that feels bold and cozy without needing pasta to carry.
Per Serving:
- Calories: 238
- Protein: 21.7g
- Carbs: 10.8g
- Fiber: 2.8g
- Fat: 8.3g
16) Keto Jambalaya Soup by My Life Cookbook
Jambalaya flavor in soup form? That’s a fun little twist, give it a try! Shrimp, kielbasa, chicken, okra, and tomatoes all bring something to the pot, so every spoonful has that Louisiana-style kick. Rice doesn’t get missed much here, especially when the bowl already has plenty going on (a little attitude included, haha).
Per Serving:
- Calories: 164
- Protein: 15.5g
- Carbs: 7.1g
- Fiber: 1.2g
- Fat: 8.9g
17) Keto Beef Stroganoff Soup by Peace Love and Low Carb
Beef stroganoff as a soup is exactly the kind of idea that makes me stop scrolling. Thin-sliced sirloin, mushrooms, Dijon, and sour cream give it that stroganoff flavor, just in a spoonable low carb bowl. Perfect for the night when another chicken soup sounds a little too predictable.
Per Serving:
- Calories: 300
- Protein: 20g
- Carbs: 4.5g
- Fiber: 0.9g
- Fat: 19g
18) Chicken Noodle Soup Recipe by Skinnytaste
Sometimes you really do just want chicken noodle soup… but you still want enough protein for it to count as dinner. With over 26g protein, this chicken noodle soup feels more like lunch or dinner than a little sick-day starter.
Pack it in a thermos and suddenly work lunch feels much more comforting.
Per Serving:
- Calories: 223
- Protein: 26.5g
- Carbs: 13.5g
- Fiber: 1.5g
- Fat: 6.5g
19) Healthy Greek Lemon Chicken Soup by Sugar Free Londoner
Lemon does the heavy lifting here, and I’m all for it. The shredded chicken and cauliflower rice keep the bowl filling, while dill and parsley make it taste fresh instead of flat. It’s the kind of chicken soup that still feels cozy, but has enough brightness to wake up the spoon.
Per Serving:
- Calories: 287
- Protein: 32.4g
- Carbs: 8.6g
- Fiber: 2.6g
- Fat: 13.5g
20) Creamy Philly Cheesesteak Soup by Supergolden Bakes
Philly cheesesteak soup is hard to ignore, honestly. This is probably the bowl I make when I want low-carb dinner to feel fun again instead of ultra responsible. It’s cheesy and still under the calorie cap, which feels like a pretty nice little win.
Per Serving:
- Calories: 421
- Protein: 35g
- Carbs: 7g
- Fiber: 1g
- Fat: 29g
21) Pizza Soup by The Best Keto Recipes
Pizza soup sounds like something the kids would vote for immediately, and honestly… same, haha. You get that tomato-y, cheesy, pepperoni-style comfort in a bowl, but it still keeps the carbs low. Great for the night when everyone wants pizza energy and you want dinner to stay a little more on track.
Per Serving:
- Calories: 327
- Protein: 28.4g
- Carbs: 9g
- Fiber: 1.9g
- Fat: 19.9g
22) Keto Chicken Soup by The Big Man’s World
Not every bowl has to be cheesy or spicy or trying to prove something. Sometimes you just want a good chicken soup with strong protein numbers and low carbs, and that’s it! Keep it around for those quieter dinners when simple sounds perfect.
Per Serving:
- Calories: 196
- Protein: 27g
- Carbs: 5g
- Fiber: 2g
- Fat: 12g
23) Buffalo Chicken Soup by Wholesome Yum
Buffalo chicken soup is a strong last bowl because it doesn’t quietly fade out.
You get that tangy buffalo kick in a creamy low carb soup, and you can cook it three ways, so it works for the slow cooker day, the Instant Pot rush, or the regular stovetop mood..
Add celery on top for crunch and we’ve got that buffalo-wing feeling in a bowl (with way fewer napkins, haha).
Per Serving:
- Calories: 314
- Protein: 28.2g
- Carbs: 4.5g
- Fiber: 0.4g
- Fat: 20g
And that’s exactly why I loove having a few high protein low carb soups saved!
Pick a couple that sound good for your week. I’d keep one creamy soup for a cozy night, then save one with a little kick for when plain chicken soup isn’t going to cut it (we all have those nights, haha).
Need more easy ideas next? Try High Protein Low Carb Winter Soup Ideas, High Protein One-Pot Meals in 30 Minutes or Less, and Summer High Protein Low Carb Meals.
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