15 HIGH PROTEIN LOW CARB SOUP RECIPES

Tired of eating the same old stuff and want to add more protein to your diet healthily and deliciously? I’ve got something exciting for you: high-protein, low-carb soups.

These soups are easy to make, nutritious, flavorful, and extra filling. I know you must be thinking of those cozy winter evenings when each bowl feels like a warm hug.

Over the years, I’ve come to realize that soup is not just a comfort food; it’s also great for people looking to lose fat. These soups contain less fats and carbs boosting your weight loss goals.

Say goodbye to boring broths and prepare tasty, protein-rich soups that will make you love comfort food even more. I’ve created a list of 15+ high-protein soup recipes for your convenience. Enjoy!

1- Easy White Chicken Chili

This is a very creamy, flavor-filled dish that includes tender chicken, hearty white beans, and a mix of spices for a high-protein, low-carb meal perfect for any day.

Ingredients:

1 tablespoon olive oil
1 medium onion, diced
2 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon dried oregano
1/2 teaspoon chili powder
1/4 teaspoon cayenne pepper (optional)
4 cups low-sodium chicken broth
2 (15-ounce) cans great Northern beans or cannellini beans, drained and rinsed
1 (4-ounce) can diced green chilies
2 cups cooked, shredded chicken breast
1/2 cup sour cream or plain Greek yogurt
1/2 cup shredded Monterey Jack or cheddar cheese
Juice of 1 lime
Salt and freshly ground black pepper, to taste
Fresh cilantro, chopped (for garnish)
Sliced avocado (optional, for garnish)

Procedure:

Saute aromatics: In a big pot or Dutch oven, heat olive oil over medium heat. Add diced onion and cook till translucent, about 5 minutes. Stir in the minced garlic, cumin, oregano, chili powder, and cayenne pepper (if using); cook for an additional 1-2 minutes, until fragrant.
Add Broth and Beans:Add the chicken broth to the pot, then stir in the drained and rinsed beans and the diced green chilies. Bring to a simmer
Mash Some Beans: With a potato masher, or the back of your spoon, crush some of the beans right in the pot. That will contribute to the thickness of the chili, and keep some nice texture to some of them.
Add Chicken: Add the cooked, shredded chicken. Let the chili simmer for about 10-15 minutes to allow flavors to meld, stirring occasionally.
Incorporate Dairy: Lower the heat to low. Stir in sour cream or Greek yogurt and shredded cheese until completely melted and the chili is creamy. Do not boil to prevent curdling.
Season and Serve: Add lime juice, and season with salt and freshly ground black pepper to taste. Serve hot, garnished with chopped cilantro and sliced avocado if desired.

2- Lentil and Beef Chili

This lentil and beef chili, being full of lean ground beef and nutrient-dense lentils, together with a mixture of spices and spices is a really nourishing low-carb dish prepared easily for any meal.

Ingredients:

1 tablespoon olive oil
1 medium onion, diced
2 cloves garlic, minced
1 pound lean ground beef (90% lean)
1 red bell pepper, diced
1 medium zucchini, diced
1 cup dried green or brown lentils, rinsed
2 tablespoons chili powder
1 teaspoon ground cumin
1 teaspoon smoked paprika
1/2 teaspoon dried oregano
1/4 teaspoon cayenne pepper (optional)
1 (14.5-ounce) can diced tomatoes
4 cups low-sodium beef or vegetable broth
Salt and freshly ground black pepper, to taste
Fresh cilantro or green onions, chopped (for garnish)

Preparing Method:

Sauté Aromatics: Heat oil using olive oil in a pot or Dutch oven at over medium. Add chopped onions into the pan and stir while sautéing to be translucent, 5 minutes. Stir in chopped garlic. Continue sautéing until fragrant by cooking it for an extra 1-2 minutes.
Brown the Beef: Add the lean ground beef to the pot. Cook, breaking it up with a spoon, until browned and no longer pink, about 5-7 minutes. Drain any excess fat if necessary.
Add Vegetables: Stir in diced red bell pepper and zucchini. Cook for 3-4 minutes until the vegetables begin to soften.
Add Spices: Stir in chili powder, ground cumin, smoked paprika, dried oregano, and, if using, cayenne pepper. Cook until just coated with the spices and until the meat and vegetables become fragrant, about 1-2 minutes.
Add Lentils and Tomatoes: Pour in rinsed lentils and in diced tomatoes with their liquid and stir to combine.
Add Broth and Simmer: Pour in the beef or vegetable broth, and bring this mixture to a boil. Once boiling, reduce heat to low, cover and simmer for 30-35 minutes, or until lentils are tender and chili is thickened to your preference. Stir occasionally to avoid sticking.
Season and Serve: Taste the chili and adjust seasoning with salt and freshly ground black pepper as needed. Serve hot, garnished with chopped cilantro or green onions.