Name: 11 High Protein Low Carb Soups (Easy One Pot Recipes)
Prep time: 10 min
Cook time: PT-488455H16M4S
Total time: PT-488455H16M4S
Cuisine: Various (Italian
Ingredients: Shredded chicken; Ground beef; Ground sausage; Broccoli; Cauliflower; Zucchini noodles; Cream cheese; Heavy cream; Bone broth or vegetable broth; Cheddar cheese; Parmesan cheese; Diced tomatoes; Bell peppers; Spinach; Olive oil; Garlic and onions; Soy sauce; Red curry paste; Coconut milk; Spices: taco seasoning, Italian seasoning, chili powder, cumin, etc.

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If I’m looking for the ultimate comfort food that fits my high-protein, low-carb lifestyle, nothing beats a warm, hearty bowl of soup. These 11 easy one-pot soup recipes combine rich flavors, satisfying textures, and plenty of protein—all while keeping carbs low. Whether I’m meal prepping for the week or whipping up a quick dinner, these soups check all the boxes.

11 High Protein Low Carb Soups (Easy One Pot Recipes)

Why You’ll Love This Recipe

I love how these soups manage to be cozy, filling, and completely guilt-free. They’re perfect when I want a quick, nutritious meal that’s not heavy on prep or cleanup. I can mix and match ingredients to suit whatever I have on hand, and they work beautifully in a slow cooker, Instant Pot, or just a pot on the stove. They also make incredible leftovers, so I’m never scrambling for lunch the next day.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

Shredded chicken
Ground beef
Ground sausage
Broccoli
Cauliflower
Zucchini noodles
Cream cheese
Heavy cream
Bone broth or vegetable broth
Cheddar cheese
Parmesan cheese
Diced tomatoes
Bell peppers
Spinach
Olive oil
Garlic and onions
Soy sauce
Red curry paste
Coconut milk
Spices: taco seasoning, Italian seasoning, chili powder, cumin, and more

Directions

I start by heating olive oil or butter in a large pot or Dutch oven.
Then I sauté my aromatics—typically garlic and onions—until fragrant.
I brown my choice of protein (beef, chicken, sausage, or shrimp) until fully cooked.
Next, I add vegetables like cauliflower, broccoli, or spinach and let them soften.
I pour in broth and bring everything to a simmer.
Depending on the recipe, I stir in cream cheese, coconut milk, or heavy cream to add richness.
I season generously with spices and let the soup simmer until all the flavors meld together.
Once done, I taste, adjust seasoning, and serve hot.

Servings and timing

Most of these soups serve 4 to 6 people. I usually spend 10 minutes on prep and 20 to 30 minutes on cooking time. For example:

Creamy Chicken and Broccoli Soup: Ready in under 30 minutes
Egg Drop Soup: Done in just 10 minutes
Low Carb Chili: Simmered for about 30 minutes
Buffalo Chicken Soup: Takes about 25 minutes
Shrimp Coconut Curry Soup: Ready in 20 minutes

Variations

I like switching things up with these ideas:

Swap cauliflower rice for zucchini noodles for a different texture.
Use turkey or ground chicken for a leaner protein.
Stir in kale or Swiss chard instead of spinach.
Add beans like cannellini or white beans if I want extra fiber (and am not doing strict keto).
Top with cheese, avocado slices, or fresh herbs for more flavor.

storage/reheating

These soups are ideal for meal prep. I store leftovers in an airtight container in the fridge for up to 4 days. When I’m ready to reheat, I use the stovetop or microwave until hot. For freezer storage, I let the soup cool completely, then pour it into freezer-safe bags or containers and freeze for up to 3 months. Cream-based soups may separate a bit, but I just stir well after reheating.

FAQs

How can I thicken a low-carb soup without using flour?

I use cream cheese, heavy cream, or puréed cauliflower to thicken soups without adding carbs. Xanthan gum also works well in small amounts.

Can I make these soups dairy-free?

Yes, I substitute full-fat coconut milk or almond milk for heavy cream or cheese in most recipes. Nutritional yeast adds a cheesy flavor without dairy.

Are these soups freezer-friendly?

Most of them freeze beautifully. I just avoid freezing soups with too much dairy or delicate vegetables like zucchini noodles to prevent texture issues.

What’s the best protein for these low-carb soups?

I often go for shredded chicken, ground beef, turkey, sausage, or even shrimp. They cook quickly and pack in the protein.

Do I need special equipment to make these?

Not at all. I usually make these in a large pot or Dutch oven. A slow cooker or Instant Pot works great too for hands-off cooking.

Conclusion

These 11 high protein low carb soups are perfect when I want a simple, hearty, and healthy meal that fits into my low-carb lifestyle. Whether I’m in the mood for something creamy, spicy, or meaty, there’s a soup here that hits the spot. With minimal prep, tons of flexibility, and big flavor, these one-pot wonders make sticking to my goals easier—and a lot more delicious.