Feeling hungry all the time on keto? These high-protein, low-carb soup recipes may be the solution you need.
- 12 Delicious and Easy High Protein Low-carb Soup Recipes
- 1. Lasagna Soup- Your Favorite Pasta Flavors in a Bowl
- 2. Cilantro Tofu Soup- Low in Calories, High in Taste
- 3. Bacon Cheeseburger Soup- Comfort Foods Mash-Up
- 4. Keto Beef Stew- Traditional Beef Stew Turned Keto
- 5. Stuffed Pepper Soup- The Flavor of Stuffed Pepper in One Sip
- 6. Leftover Steak Soup- Fancy High-protein Soup
- 7. Keto Pho- Pho-sitively Delicious!
- 8. Bacon and Shrimp Chowder- Surf ‘N Turf in a Bowl
- 9. Jambalaya Soup- A Taste of the South
- 10. Seafood Cioppino- American-Italian Soup
- 11. Chicken Cordon Bleu Soup – An Old French Classic
- 12. Naked Wonton Soup- Authentic Dimsum Flavors Without the Carbs
- Final Words
- Tips for Making the Perfect High Protein Low Carb Soup
- Customizing Your Soup: Toppings and Garnishes
- Storing and Reheating Soups for Convenience
- FAQs about High Protein Low Carb Soup Recipes
Wait, seriously. Am I hungry again?
They said a low-carb diet can help me lose weight. (*)
Well, how can I lose weight if I feel hungry all the time?
If these are your frequent thoughts, you might already consider quitting keto.
We’ve been there, done that.
Good news: we overcame it, and we’re here to teach you how!
Here’s what we did: We increased our protein intake. (*)
Below are the reasons why it works: (*)
- Protein boosts the levels of peptide YY, the hormone that makes us feel full, (*)
- and reduces the amount of ghrelin which is the hunger hormone.(*)
So how much protein should you consume?
The minimum daily protein target ranges from 90 to 140 grams per day, depending on your gender and height. (*)
But how can you eat enough protein without consuming too much carbs and calories?
Here’s our other secret: high-protein, low-carb soups!
The best part is we’ve compiled all of our favorite recipes below. You’re welcome!
12 Delicious and Easy High Protein Low-carb Soup Recipes
Incorporating high-protein, low-carb soups into your diet is a nutritious and delicious way to get your target protein intake.
So what are you waiting for? Get your crockpots ready for these fantastic recipes:
1. Lasagna Soup– Your Favorite Pasta Flavors in a Bowl
We’re lasagna lovers, so imagine how sad we were to bid our favorite pasta goodbye. Luckily, we’ve found this lasagna soup recipe that helps satisfy our lasagna cravings without the carbs.
The dish features the savory taste of beef, the fruity tang of tomatoes, and the Italian flavor of its spices. All these are served in a creamy and cheesy broth made from heavy cream, chicken stock, and ricotta cheese.
In addition to its delicious flavors and rich texture, the soup also delivers that al dente pasta bite to complete that full lasagna experience. But don’t worry; it’s completely low-carb since it uses plant-based Hearts of Palm noodles. (*)
Per serving (minus the garnish): 151 calories, 5.2g fat, 14.4g protein, and 8.4g net carbs
Customization Tip: If you can’t find this type of noodle, choose other keto alternatives like zucchini strips, eggplant slices, and many more. (*). Experiment with different cheese toppings for added variety.
2. Cilantro Tofu Soup– Low in Calories, High in Taste
When feeling bloated, we sometimes crave a meal that’s low in calories and high in flavors and protein. If you’re like us, you don’t have to look further because this Cilantro Tofu Soup fits all the requirements.
The soup delivers authentic Asian flavors thanks to the blend of soy sauce, lemon juice, and fresh cilantro.
But wait, there’s more. At the heart of this recipe is extra-firm tofu, which contains lower calories than most protein sources. Not only that, but it’s also a vegan-friendly and gluten-free option, so it suits most diets.
As if those benefits aren’t enough, the recipe is quick and easy. The process takes only 15 minutes and involves only sautéing and simmering, so you can make this in a jiffy!
Variation Idea: Try adding a handful of shiitake mushrooms for an earthy twist. For added crunch, air fry the tofu slices before adding them to the soup.
Learn more: https://kiipfit.com/cilantro-tofu-soup/
3. Bacon Cheeseburger Soup– Comfort Foods Mash-Up
Since we no longer eat fast food as much as before, this bacon cheeseburger soup recipe has become our go-to dish whenever we crave cheeseburger.
Containing smoky bacon pieces, juicy tomatoes, sweet red onions, meaty ground beef, and cheddar cheese, it has all the elements you want in a cheeseburger minus the carbs.
The bonus is you can enjoy all these ingredients in a creamy and rich chowder that’s both satisfying and filling.
Per serving: 417 calories, 34g fats, 24g protein, and 5g net carbs
Editor’s Pro Keto Tip: : Give the meal a real burger feel by adding low-carb croutons as toppings. (*)
Side Dish Suggestion: Serve with a side salad of mixed greens and a tangy vinaigrette to complement the soup’s richness.
4. Keto Beef Stew– Traditional Beef Stew Turned Keto
We know beef stew will never taste the same without potatoes, and that’s the reason why we love this keto beef stew recipe because it contains celery root, a low-carb potato alternative.
This root veggie gives off a potato-like texture when cooked and made tender. Another thing we love about this veggie is its high amounts of dietary fiber, vitamins, and essential minerals. (*)
And do you want to know the best part? You can prepare the ingredients in just 10 minutes. For the rest of the 1hr and 20-minute cooking time, you only need to let all the ingredients simmer and do their magic.
5. Stuffed Pepper Soup– The Flavor of Stuffed Pepper in One Sip
Stuffed pepper is one of the best high-protein meals we enjoy on keto, but they’re a hassle to make. Thankfully, we have this deconstructed stuffed pepper soup to our rescue.
The soup has perfectly seasoned ground beef, crisp bell peppers, cheese toppings, and a savory and tangy marinara sauce.
That’s not all. The soup also contains cauliflower rice, making it as filling as the real stuffed peppers.
With the cauliflower’s filling power and the beef and cheese’s protein content, you won’t have to worry about feeling hungry soon.
Per serving: 193 calories, 12g fats, 13g protein, and 6g net carbs
Editor’s Pro Tip: Try using Yo Mama’s keto spicy marinara sauce to save time and give your soup a spicy kick. (*)
Customization Idea: Switch up the veggies with your favorites, like cauliflower or radishes. Consider adding a sprinkle of fresh herbs before serving for an aromatic touch.
6. Leftover Steak Soup– Fancy High-protein Soup
If you need more ideas on how to serve steak, this fancy soup can help solve your first-world problem.
Because of the creative way the steak is served, it’s a great starter for fancy date nights at home. With its restaurant-quality taste, you can make your partner fall in love with you all over again.
The dish boasts well-balanced flavors, thanks to the savory flavor from the beef, sweetness from caramelized onions, and earthy taste from the mushrooms.
Thickened with xanthan gum, the soup also has a richer and creamier broth that you’ll surely enjoy.
And considering the amount of protein the steak has, it’s one of the best high-protein, low-carb soup recipes on the list.
Per serving: 370 calories, 16g fats, 49g protein, and 3g of net carbs.
Learn more: https://jenniferbanz.com/leftover-steak-soup
Customization Tip: Experiment with different cuts of leftover steak or even substitute with cooked chicken for a twist. Sprinkle some freshly grated Parmesan for an added kick.
7. Keto Pho– Pho-sitively Delicious!
If you miss Vietnamese takeout as much as we do, this Keto Pho recipe is the healthy way to satisfy your cravings.
This low-carb version uses zucchini noodles and a monk fruit sweetener, so it’s perfectly safe for keto. In addition to being a low-carb noodle alternative, the zoodles also give this dish a refreshing taste.
But don’t be fooled by its light flavor; the soup is made with flank steak, so it packs a lot of protein in one serving.
Heavy in protein yet light in calories, this soup is exactly what you need to lose weight.
Per serving: 218 calories, 5.2g fats, 32.9g protein, and 1.8g net carbs.
Variation Idea: Swap the flank steak with thinly sliced chicken breast or shrimp. Add a touch of spice with sliced jalapeños for an extra kick.
8. Bacon and Shrimp Chowder– Surf ‘N Turf in a Bowl
We can never say no to Surf ‘n Turf, so we just had to include this in the list.
But just a heads up; skip this recipe if you’re on a strict keto diet because it contains 10g of net carbs per serving.
If you’re not, then feel free to enjoy the soup’s comfort food flavors. It features the perfect balance of sweetness from the shrimp and the smokiness and saltiness of the bacon.
Additionally, the dish will is jam-packed with different textures. There’s the succulent and tender shrimp, the crunchy bacon, the crisp turnips, and the rich and creamy broth. What more can you ask for?
Per serving: 509 calories, 37g fats, 32g protein, and 10g net carbs.
Editor’s Pro Tip: Elevate the soup’s nutritional content and flavors by adding smoked sausage, avocado slices, and jalapeños.
Customization Tip: For a lighter version, use turkey bacon and substitute half-and-half for heavy cream. Top with a sprinkle of chopped chives for freshness.
9. Jambalaya Soup– A Taste of the South
After tasting Jambalaya on one of our trips to the South, we knew we had to find a low-carb recipe. Based on this soup’s nutritional profile, this is one of the best low-carb recipes you can find.
The recipe calls for three protein sources, so you know it’s highly satiating. It’s also chock-full of vegetables, so you’re sure that it will give you your much-needed fiber fix.
Beyond its nutritional content, we love this recipe because of its spicy and hearty taste that perfectly encapsulates Southern cuisine’s bold and complex flavors.
Per serving: 164 calories, 8.9g fats, 15.5g protein, and 5.9g net carbs.
Variation Idea: Swap the protein sources with your favorites like Andouille sausage or turkey. Amp up the heat with extra Cajun seasoning if desired.
10. Seafood Cioppino– American-Italian Soup
This seafood stew is a regular recipe in our household for many reasons.
First, it contains various types of seafood and dishes which are excellent heart-healthy and low-calorie protein sources. (*)
Also, the broth offers a combination of American and Italian flavors from crushed tomatoes, white or red wine, and different seasonings.
Lastly, and here’s the best part, it’s the best casual show-off meal because. The dish is easy to cook and has humble ingredients; and yet, fantastic and special enough to be served to your guests.
Per serving: 258 calories, 6g fats, 29g protein, and 10g net carbs.
Customization Tip: Swap out seafood varieties based on availability and preference. Serve with a slice of crusty low-carb bread for a complete dining experience.
11. Chicken Cordon Bleu Soup – An Old French Classic
We never say no to a good old-fashioned chicken cordon bleu. However, that all changed when we went on keto, so imagine how excited we were to come across this chicken cordon bleu soup.
Like the chicken roll, this recipe is loaded with protein-rich meats like ham and chicken breast.
It also has a rich broth made with heavy cream, sour cream, and butter, which resembles the rich consistency of the roll’s sauce.
And, of course, the soup contains two types of cheeses: Swiss and Parmesan. Both are considered to be the highest protein cheeses, so it boosts the soup’s protein content while adding a cheesy twist. (*)
Per Serving: 178 calories, 12g fats, 16g protein, and 2.75g net carbs.
Variation Idea: Experiment with different cheese combinations and consider using turkey or duck as a protein alternative.
12. Naked Wonton Soup– Authentic Dimsum Flavors Without the Carbs
Eating wonton soup on keto seems too good to be true, but this naked wonton soup recipe makes it possible.
The recipe uses naked wontons or wontons that don’t have a wrapper to keep it keto-friendly. The good this is you won’t even notice that the wrappers are missing because the garlic and ginger seasoning already gives the meatballs an authentic Chinese dim sum taste.
Additionally, the coconut aminos and sesame oil in the broth deliver the slightly sweet, a bit sour, and salty flavors of the classic wonton soup.
Per Serving: 216 calories, 15g fats, 15g protein, and 4g net carbs.
Customization Tip: If you wish to lower the soup’s calorie count, swap the ground pork with either ground turkey or chicken. Serve with a side of pickled vegetables for a refreshing contrast.
There’s no denying that the hunger pangs can make keto extra challenging and incredibly frustrating, but it doesn’t have to be the end of your journey.
These high-protein, low-carb soup recipes are designed to fill you up in the most delicious and comforting way possible, so adding them to your menu is a good idea.
With these in your keto arsenal, we hope you can finally say goodbye to your hunger and cravings and say hello to a healthier and fitter you.
Tips for Making the Perfect High Protein Low Carb Soup
Creating your own high-protein, low-carb soups is a breeze! Follow these expert tips to craft soups that not only satisfy your hunger but also tickle your taste buds:
- Choose Lean Proteins: Opt for lean sources like chicken, turkey, seafood, or tofu. These proteins bring a burst of flavor and essential nutrients without the extra carbs.
- Load Up on Nutrient-Rich Veggies: Amp up the goodness with a variety of non-starchy vegetables. They not only add vibrant colors but also provide an array of vitamins and minerals to power your keto journey.
- Flavor Boost with Herbs and Spices: Transform your soup’s taste with an array of herbs and spices. From zesty basil to fiery cayenne, these flavor enhancers add a punch without sneaking in those unwanted carbs.
Customizing Your Soup: Toppings and Garnishes
Elevate your high-protein, low-carb soups to a whole new level by experimenting with tantalizing toppings and garnishes. Let your creativity shine as you personalize each bowl with these delightful enhancements:
- Crunchy Nutty Delights: Add a satisfying crunch by sprinkling a handful of nuts or seeds over your soup. Whether it’s toasted almonds, pumpkin seeds, or sunflower seeds, this simple addition introduces a textural surprise.
- Richness Unleashed: Drizzle a swirl of extra virgin olive oil or a dollop of creamy yogurt on top. This luxurious touch enhances the flavors and adds a touch of indulgence to your wholesome bowl.
- Fresh and Fragrant: Elevate your soup’s aroma and taste with a handful of freshly chopped herbs. From aromatic basil to zesty cilantro, these herbs lend a burst of freshness that complements your savory creation perfectly.
- Grated Cheese Charm: Embrace the cheesy goodness by sprinkling grated cheese over your soup. Whether it’s sharp cheddar, tangy parmesan, or a melty mozzarella blend, this topping adds a satisfying richness.
With these creative options, every spoonful becomes a personalized masterpiece. So, get ready to savor a symphony of flavors, textures, and aromas as you dive into your customized high-protein, low-carb soup creation. The culinary adventure has just begun!
Storing and Reheating Soups for Convenience
Creating a batch of high-protein, low-carb soups not only satisfies your taste buds but also sets you up for days of nourishing meals. Master the art of storing and reheating to make the most of your flavorful creations:
- Chill Before You Fill: Before storing your soups, let them cool to room temperature. This essential step prevents steam from getting trapped, ensuring your soups stay as fresh as possible.
- Seal in Freshness: Preserve the goodness by using airtight containers. This shields your soups from external odors and keeps them at their peak of deliciousness.
- Warmth Restored: When it’s time to enjoy your pre-made soup, reheating is a breeze. Gently warm it on the stovetop for a slow, even heat distribution or zap it in the microwave for a quick fix.
By mastering the art of storing and reheating, you’re not only savoring flavors but also embracing convenience. Your high-protein, low-carb soups are ready to be enjoyed whenever hunger strikes – a warm and comforting embrace on even the busiest of days.
FAQs about High Protein Low Carb Soup Recipes
- Are these soup recipes suitable for weight loss? Absolutely! These recipes are designed to support weight management by providing protein and keeping carb intake in check.
- Can I freeze these soups for later consumption? Yes, you can freeze these soups for convenient future meals. Just ensure proper storage and thawing.
- Are there vegetarian options in these recipes? Certainly! Recipes like the Tofu and Veggie Soup and Spinach and Egg Drop Soup are great vegetarian choices.
- Can I adjust the spice levels in these recipes? Of course! Feel free to adjust the spice levels according to your taste preferences.
- Where can I find the nutritional information for these soups? You can calculate the nutritional information using online tools by inputting the ingredients and quantities.
Up Next: Low-carb Cabbage Soup Recipes