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High Protein Low Carb Soups

Delicious High Protein Low Carb Soups for Cozy Nights

Enjoy these high protein low carb soups perfect for chilly nights, offering warmth and nourishment without excess carbs.
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 bowls
Course: Soups
Cuisine: American
Calories: 350

Ingredients
  

For the Base
  • 1 whole Rotisserie Chicken Use for a quick meal
  • 1 pound Ground Turkey/Beef Rich in protein, can swap with lean ground chicken
  • 4 cups Broth (Chicken or Vegetable) Homemade bone broth adds depth
For the Vegetables
  • 2 cups Broccoli Packed with nutrients
  • 2 cups Cauliflower Gives a creamy consistency when blended
  • 1 cup Zucchini Fresh or frozen
For Creaminess
  • 8 ounces Cream Cheese Delivers creamy finish
  • 1 cup Heavy Cream Coconut cream is a dairy-free option
For Flavor
  • 2 tablespoons Spices/Herbs (Italian seasoning, Taco seasoning) Adjust according to taste
  • 2 tablespoons Soy Sauce Tamari is a great gluten-free option
For the Finish
  • 1 cup Cheese (Parmesan, Cheddar) Nutritional yeast is a dairy-free alternative

Equipment

  • large pot

Method
 

Step-by-Step Instructions
  1. Begin by heating a large pot over medium heat and adding a tablespoon of oil. Sauté your choice of chopped vegetables, such as onions, garlic, or bell peppers, for about 5 minutes until they become tender and fragrant. If you're using ground turkey or beef, add it now, browning it for about 7–10 minutes until cooked through and no longer pink.
  2. Once your meat is browned, stir in your broth—either chicken or vegetable—along with your chosen vegetables like broccoli, cauliflower, or zucchini. Mix in any spices or seasoning blends you prefer, such as Italian or taco seasoning. Let this mixture come to a gentle boil, stirring occasionally to combine all the flavors.
  3. Reduce the heat to low and incorporate cream cheese or heavy cream for that luscious, creamy texture. If you prefer a lighter version, Greek yogurt works wonderfully as well. Stir continuously for about 2–3 minutes until the cream is fully melted and combined.
  4. Cover the pot and allow the soup to simmer on low heat for 20–30 minutes. This is when the ingredients meld together beautifully. Occasionally check the soup, giving it a stir.
  5. Before serving, taste your soup and adjust the seasoning as needed. If desired, add fresh herbs or a splash of soy sauce for an umami kick.
  6. Ladle the hot soup into bowls, garnishing with your choice of toppings, like shredded cheese or fresh herbs. Serve immediately.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 12gProtein: 35gFat: 20gSaturated Fat: 10gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gCholesterol: 80mgSodium: 900mgPotassium: 800mgFiber: 4gSugar: 3gVitamin A: 500IUVitamin C: 60mgCalcium: 200mgIron: 3mg

Notes

These soups store beautifully! Keep them in an airtight container in the fridge for up to 3 days or freeze for later, without sacrificing flavor.

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