10 High Protein, Low Carb Soup Recipes to Eat on Keto

There’s just something so satisfying about a good bowl of soup. Not only is it filling and delicious, but it’s almost soul-soothing too. If you’re on a low carb, high fat diet (like the keto diet), however, you might be wondering if soup is safe to eat. A lot of soups are cream-based and made with high-carb veggies, like potatoes, which aren’t keto-friendly ingredients. But that shouldn’t scare you away from every soup. There are plenty of high protein, low carb soup recipes that are perfect for the keto diet and which will absolutely support your weight loss goals.

If you’re looking to lose weight and you want to add some soup recipes to your weight loss menu, then you’ve come to the right place! Below, we’ve rounded up some totally tasty, super nutritious, and incredibly easy to make keto soup ideas.

Easy Keto Soup Ideas

After scouring the internet and our own collection of cookbooks, we found a long list of high protein, low carb soup recipes. We rounded up our picks for the best keto soup ideas below.

Recipe

Nutritional information (per serve)

Time

1. Lasagna Soup

  • 35.6g carbs
  • 19.9g protein
  • 13.9g fat
  • 351 calories

Prep time: 5 mins | Cook time: 20 mins

2. Spring Green Soup with Chicken

  • 20.1g carbs
  • 37.9g protein
  • 11.5g fat
  • 314 calories

Prep time: 5 mins | Cook time: 35 mins

3. Easy Broccoli Cheese Soup Recipe

  • 5g carbs
  • 13g protein
  • 25g fat
  • 292 calories

Prep time: 20 mins | Cook time: 20 mins

4. Japanese Clear Onion Soup

  • 2g carbs
  • 2g protein
  • 1g fat
  • 24 calories

Prep time: 10 mins | Cook time: 30 mins

5. Chicken Zoodle Soup

  • 14.7g carbs
  • 23.9g protein
  • 8g fat
  • 228 calories

Prep time: 15 mins | Cook time: 15 mins

6. Instant Pot Cabbage Soup

  • 8g carbs
  • 13g protein
  • 7g fat
  • 160 calories

Prep time: 10 mins | Cook time: 30 mins

7. Easy Keto Low Carb Taco Soup

  • 7g carbs
  • 13g protein
  • 24g fat
  • 309 calories

Prep time: 20 mins | Cook time: 20 mins

8. Creamy Squash and Apple Soup

  • 56g carbs
  • 11g protein
  • 3g fat
  • 293 calories

Prep time: 10 mins | Cook time: 25 mins

9. Easy Bacon Cheeseburger Soup

  • 8.9 carbs
  • 25.7g protein
  • 35g fat
  • 433 calories

Prep time: 5 mins | Cook time: 15 mins

10. Keto French Onion Soup

  • 9g carbs
  • 96g protein
  • 101g fat
  • 1335 calories

Prep time: 10 mins | Cook time: 40 mins

1. Lasagna Soup

Lasagna soup
Image credit: Eating Well

It might sound like a lasagna soup would be anything but good for the keto diet, but nothing could be further from the truth! This recipe has 35.6 grams of net carbs and 13.9 grams of fat, making it a totally delicious and nutritious meal that’s super easy to make too. That carb content is a little high so you will need to watch your macros in your other meals.

Visit eatingwell.com for the full recipe.

2. Spring Green Soup with Chicken

keto spring green chicken soup
Image credit: Eating Well

This high protein, low carb soup is super-light, extremely flavorful, and totally easy to make. It’s egg-free, gluten-free, nut-free, and soy-free, too!

Each serving has about 314 calories, 37.9 grams of protein, and 20.1 grams of carbs.

You can find the full list of ingredients and instructions at eatingwell.com.

3. Easy Broccoli Cheese Soup Recipe

Broccoli and cheese soup
Image credit: Wholesome Yum

If you love broccoli cheese soup, you might be thinking that you’ll need to kiss your love for this hearty dish goodbye until you achieve your weight loss goals; however, with this super-simple, high protein, low carb soup recipe, you can totally continue eating this tasty treat without having to worry about sabotaging your weight loss goals.

Each serving has just 292 calories, 25 grams of fat, 13 grams of protein, and 4 grams of net carbs.

Visit wholesomeyum.com for the complete recipe.

4. Japanese Clear Onion Soup

Japanese clear onion soup
Image credit: Living Chirpy

A Japanese staple, this clear onion soup is perfect for the keto diet. It’s gluten free and low carb, so it’s great for keto, as well as the pale and the Whole 30 diet, too. It’s very easy to make and absolutely delicious.

Each serving has just 24 calories, 2 grams of net carbs, 2 grams of protein, and 1 gram of fat. Plus, it’s loaded with vital nutrients, like potassium, fiber, vitamin A, vitamin C, iron, and calcium.

You can find the full recipe at livingchirpy.com.

5. Chicken Zoodle Soup

Chicken zoodle keto soup
Image credit: Damn Delicious

This recipe will taste just like the chicken noodle soup your grandma used to make, except instead of traditional noodles, it’s made with zucchini noodles to keep it low carb.

Each serving of this delightfully easy to make and tasty recipe has only 227.3 calories, 14.7 grams of net carbs, and 23.9 grams of protein per serving.

Visit damndelicious.com for the full list of ingredients and instructions.

6. Instant Pot Cabbage Soup

Instant pot cabbage soup
Image credit: Savory Tooth

Looking for a set-it-and-forget-it high protein, low carb soup? This instant pot cabbage soup recipe is definitely for you! It takes just 10 minutes to put everything together and 30 minutes to cook, making it the perfect meal for those busy weeknights.

It yields 8 servings and each serving has about 160 calories, 6 net grams of carbs, and 13 grams of protein. It’s loaded with essential nutrients, too, including calcium, vitamin A, vitamin C, and iron.

Check out the complete recipe and instructions at savorytooth.com.

7. Easy Keto Low Carb Taco Soup

Keto low carb taco soup
Image credit: Wholesome Yum

Have a hankering for Mexican but don’t want to cheat on your diet? If so, then this easy keto low carb taco soup recipe is perfect for you! It’s so easy to make and deliciously flavorful that you’ll feel as if you’re cheating, when in reality, you aren’t. Dig in with a spoon or scoop it up with low carb tortilla chips. Either way, it’s delicious!

Each serving has less than 310 calories, 13 grams of protein, and 6 grams of net carbs.

Head on over to wholesomeyum.com for the complete recipe.

8. Creamy Squash and Apple Soup

Creamy squash and apple soup
Image credit: Raia’s Recipes

This high protein, soup isn’t exactly low carb (sorry!), but it tastes like fall in a bowl! It’s savory, yet sweet, and so incredibly fulfilling. Top this soup with garlic salt, parsley, basil, black pepper, and oregano for even more flavor. Eat it hot or cold; either way, it’s bound to be a delight for your taste buds.

This recipe offers 293 calories and 11g protein.

You can check out the whole recipe at raiasrecipes.com.

9. Easy Bacon Cheeseburger Soup

Bacon cheeseburger soup
Image credit: I Save A2Z

What could be better than a bacon cheeseburger and soup? Well, this high protein, low carb soup does just that! It’s packed with flavor and will fill you up, yet unlike a traditional bacon cheeseburger, it won’t make you feel weighed down.

Each serving has about 432.3 calories, 8.9 grams of carbs, and 25.7 grams of protein.

You can find the complete list of ingredients and instructions at isavea2z.com.

10. Keto French Onion Soup

French onion keto soup
Image credit: A Girl Worth Saving

Rounding out our list of keto soup ideas is an easy to make keto French onion soup; an all-time favorite soup. It takes about 10 minutes to prep and 35 minutes to cook, and each serving has about 96 grams of protein and 9 grams of carbs.

Find the complete recipe, including step-by-step instructions at agirlworthsaving.net.

Our Thoughts on High Protein, Low-Carb Soup Recipes

With these 10 easy keto soup recipes, you’ll have a nice, well-rounded, easy to make, delicious selection to choose from. They’ll totally support your weight loss goals.