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When I’m cutting back on carbs, the hardest part is finding meals that actually keep me full. A simple broth just doesn’t do it. I’ve learned that the key is to focus on soups with plenty of protein, healthy fats, and low-carb vegetables.
These recipes are my solution. They are rich, hearty, and truly satisfying, so I never feel like I’m missing out.
Here are 21 low carb soups that I make regularly.
1. Creamy Tuscan Chicken Soup
Shredded chicken, sun-dried tomatoes, and spinach in a creamy, garlicky broth. I use heavy cream to keep it rich without any thickeners.
Nutrition per serving:
- Calories: 420
- Fat: 32g
- Protein: 28g
- Net Carbs: 7g
- Fiber: 2g
2. Cheesy Broccoli Cauliflower Soup
A blend of broccoli and cauliflower florets simmered and puréed into a smooth soup, finished with sharp cheddar cheese.
Nutrition per serving:
- Calories: 310
- Fat: 24g
- Protein: 16g
- Net Carbs: 8g
- Fiber: 5g
3. Zuppa Toscana (No Potatoes)
My take on the classic, using radishes or turnips instead of potatoes for that similar texture. It has Italian sausage, kale, and a creamy broth.
Nutrition per serving:
- Calories: 380
- Fat: 32g
- Protein: 18g
- Net Carbs: 6g
- Fiber: 3g
4. Bacon Cheeseburger Soup
Ground beef, onions, and diced dill pickles in a cheesy, creamy broth, topped with crispy bacon. It tastes just like the real thing.
Nutrition per serving:
- Calories: 450
- Fat: 36g
- Protein: 26g
- Net Carbs: 6g
- Fiber: 2g
5. Thai Coconut Curry Chicken Soup
Shredded chicken and mushrooms in a spicy broth made with red curry paste and coconut milk. Fresh cilantro on top adds a bright finish.
Nutrition per serving:
- Calories: 340
- Fat: 26g
- Protein: 22g
- Net Carbs: 8g
- Fiber: 3g
6. Beef and Cabbage Soup
Ground beef with shredded cabbage, onions, and diced tomatoes in a savory broth. It’s simple, comforting, and very filling.
Nutrition per serving:
- Calories: 280
- Fat: 18g
- Protein: 20g
- Net Carbs: 9g
- Fiber: 4g
7. Creamy Shrimp and Avocado Soup
Plump shrimp and diced avocado in a creamy, cilantro-lime broth. I make this one quickly on the stovetop when I want something light but rich.
Nutrition per serving:
- Calories: 320
- Fat: 24g
- Protein: 22g
- Net Carbs: 5g
- Fiber: 4g
8. Sausage and Pepper Soup
Italian sausage with sliced bell peppers and onions in a tomato-based broth. It’s like a deconstructed skillet meal in a bowl.
Nutrition per serving:
- Calories: 310
- Fat: 24g
- Protein: 16g
- Net Carbs: 9g
- Fiber: 3g
9. Chicken Enchilada Soup
Shredded chicken in a rich red enchilada sauce broth, topped with cheese, avocado, and a dollop of sour cream.
Nutrition per serving:
- Calories: 350
- Fat: 25g
- Protein: 24g
- Net Carbs: 10g
- Fiber: 5g
10. Cream of Mushroom Soup
A rich, puréed soup made with a mix of cremini and white mushrooms, thyme, and heavy cream. It’s classic comfort food.
Nutrition per serving:
- Calories: 290
- Fat: 26g
- Protein: 7g
- Net Carbs: 8g
- Fiber: 3g
11. White Chicken Chili
A creamy chili with chicken, green chilis, and white beans (I use a small amount of cannellini beans, or omit for even lower carb). Top with cheese and jalapeños.
Nutrition per serving:
- Calories: 380
- Fat: 22g
- Protein: 30g
- Net Carbs: 12g
- Fiber: 5g
12. Egg Drop Soup
A simple, savory broth with silky ribbons of beaten egg stirred in. I add a dash of sesame oil and green onions for extra flavor.
Nutrition per serving:
- Calories: 110
- Fat: 7g
- Protein: 9g
- Net Carbs: 3g
- Fiber: 0g
13. Creamy Tomato Basil Soup
A velvety soup made from canned tomatoes and onion, puréed smooth and finished with fresh basil and a splash of cream.
Nutrition per serving:
- Calories: 210
- Fat: 18g
- Protein: 4g
- Net Carbs: 10g
- Fiber: 3g
14. Ham and Cheese Chowder
Diced ham and cheddar cheese in a creamy, cheesy broth with cauliflower florets instead of potatoes. It’s decadent and satisfying.
Nutrition per serving:
- Calories: 400
- Fat: 31g
- Protein: 23g
- Net Carbs: 7g
- Fiber: 2g
15. Spicy Sausage and Kale Soup
Spicy Italian sausage with chopped kale in a garlic-infused chicken broth. It’s brothy but packed with flavor and heat.
Nutrition per serving:
- Calories: 320
- Fat: 25g
- Protein: 17g
- Net Carbs: 6g
- Fiber: 2g
16. Creamy Dill Pickle Soup
A surprisingly good, tangy soup with diced dill pickles, pickle juice, and shredded chicken in a creamy broth. It’s a unique favorite.
Nutrition per serving:
- Calories: 280
- Fat: 20g
- Protein: 19g
- Net Carbs: 5g
- Fiber: 1g
17. French Onion Soup (Without the Bread)
Caramelized onions in a rich beef broth, topped with a thick layer of melted gruyère cheese. I skip the crouton and eat it with a spoon.
Nutrition per serving:
- Calories: 280
- Fat: 20g
- Protein: 13g
- Net Carbs: 11g
- Fiber: 3g
18. Creamy Salmon and Asparagus Soup
Flaked salmon and tender asparagus pieces in a creamy, lemony dill broth. It feels elegant but is simple to put together.
Nutrition per serving:
- Calories: 360
- Fat: 26g
- Protein: 26g
- Net Carbs: 7g
- Fiber: 3g
19. Taco Soup
Ground beef seasoned with taco spices, tomatoes, green chilis, and beef broth. I top it with cheese, avocado, and a squeeze of lime.
Nutrition per serving:
- Calories: 330
- Fat: 23g
- Protein: 22g
- Net Carbs: 9g
- Fiber: 4g
20. Creamy Pesto Chicken Soup
Shredded rotisserie chicken and spinach in a creamy broth swirled with basil pesto. It’s a quick, flavor-packed meal.
Nutrition per serving:
- Calories: 400
- Fat: 30g
- Protein: 27g
- Net Carbs: 6g
- Fiber: 2g
21. Buffalo Chicken Soup
Shredded chicken and celery in a creamy, buffalo-spiced broth, topped with blue cheese crumbles. All the game-day flavor in a cozy bowl.
Nutrition per serving:
- Calories: 370
- Fat: 26g
- Protein: 28g
- Net Carbs: 5g
- Fiber: 1g
