Every year, I pull carbs back for a few weeks while I lean out, and soup is what I lean on. A big bowl fills me up, warms me through a cold night and carries more protein than people expect. These are the ones I make in my kitchen.
Chicken
Thai Coconut Chicken Soup
Tom kha is sour, spicy and rich from coconut milk, with chicken, mushrooms, lemongrass and lime. It’s naturally low in carbs. I make a big pot and eat it for 3 to 4 days. Fresh cilantro and a few chilies on top finish it.
Chicken Tortilla Soup
Shredded chicken, tomatoes, green chiles and a lot of cumin make a spicy broth. For low-carb weeks I skip the tortilla strips and load up on avocado, cheese and a squeeze of lime instead. You don’t miss the crunch as much as you’d think. One bowl carries about 30 grams protein.
Buffalo Chicken Soup
This soup has the flavors of buffalo wings. Shredded chicken, hot sauce, cream cheese and a little blue cheese melted into a creamy broth. Celery gives it crunch. My friends ask for this every football Sunday.
Chicken Zoodle Soup
Classic chicken noodle, but with zucchini noodles swapped in right at the end. Add them in the last 2 minutes so they keep a little bite. The chicken and broth stay exactly the same. My kids barely noticed the switch.
Chicken Vegetable Soup
Take chicken noodle soup, drop the noodles, and double the chicken and vegetables. The broth gets its depth from simmering bone-in thighs for an hour. Skip the bread on the side if you’re keeping carbs tight.
Lemon Chicken Spinach Soup
Bright lemon, garlic and a big handful of spinach wilted into a chicken broth. I stir in a beaten egg and lemon juice at the end the way Greek avgolemono does, which makes it silky without any flour. It’s light. I make it after a heavy weekend.
Beef, pork, and sausage
Tuscan Sausage and Kale Soup
Italian sausage brings the flavor and most of the protein, and kale holds up to simmering without turning to mush. I brown the sausage hard first, because those browned bits make the broth. I finish it with plenty of parmesan. It’s one of the most filling bowls on this list.
Cheeseburger Soup
Ground beef, cheddar, onion and pickles in a creamy broth that tastes exactly like a burger. My kids like it. It’s cheap and simple to scale for a crowd. Top with diced tomato and a squiggle of mustard.
Taco Soup
Lean ground beef, tomatoes, green chiles and taco seasoning, simmered until the flavors come together. I leave out the beans and corn to keep it low-carb. Load each bowl with cheese, avocado and sour cream. It freezes well for busy weeks.
Stuffed Pepper Soup
This soup tastes like stuffed peppers without the stuffing work. Ground beef, diced bell peppers, tomatoes and garlic in a savory broth, with cauliflower rice standing in for the white rice. It’s a protein-forward dinner. Top it with cheese.
Hamburger Cabbage Soup
Cabbage is cheap and filling, and it soaks up broth like a sponge. Brown some ground beef with onion, add cabbage, tomatoes and broth, and let it go for 30 minutes. I make it at the end of a cut when I’m hungry all the time. It has a lot of volume and few carbs.
Beef and Mushroom Soup
Seared chunks of beef, earthy mushrooms and a rich broth with a splash of red wine. It’s beef stew in soup form, with no potatoes. The beef adds protein to every bowl. Let it simmer low and slow for the most tender meat.
Where a soup lists protein, the starting point is USDA FoodData Central, with cooked chicken breast, 90% lean ground beef and farmed Atlantic salmon doing most of the work. Our how we calculate nutrition page explains the rest.
Fish and shellfish
Scallops, crab, salmon, and lobster.
Scallop and Vegetable Soup
Scallops cook in about 2 minutes, which makes this one of the fastest soups I make. A light broth with spring vegetables keeps the focus on the seafood. Sear the scallops separately and set them on top at the end so they stay tender.
Crab Bisque
This soup is rich and silky with plenty of crab meat. I skip the rice some recipes use for thickening and let a little cream do the job. It adds seafood protein to a cold-weather week.
Salmon Chowder
A creamy chowder with big flakes of salmon, cauliflower instead of potato and plenty of fresh dill. It’s rich without being heavy. The salmon adds omega-3s along with protein. I serve it with a simple green salad.
Lobster in Brodo
This is the most expensive soup on the list. Lobster meat in a clear, fragrant broth with a drizzle of herb oil. It’s low in carbs and high in protein. I make it for date night.
Cheese and cream
Cheese, cream, or yogurt gives these their body.
Broccoli Cheddar Soup
This soup fits a low-carb week. I thicken it with a little cream cheese instead of flour and use sharp cheddar so a little goes a long way. Blend in a scoop of cottage cheese for extra protein. It doesn’t change the taste much. Skip the bread and eat it straight from the bowl.
Cauliflower Cheese Soup
Cauliflower stands in for potato once it’s blended with cheddar and a little cream. The texture is velvety and thick. I top mine with crumbled bacon and chives.
Tomato Basil Soup
Roasted tomatoes, garlic and fresh basil, blended smooth with a splash of cream. It’s naturally low in carbs. I pair a bowl with grilled chicken on the side to hit my protein. Top it with fresh basil.
Creamy Mushroom Soup
Browning the mushrooms properly matters most here, so give them time in a hot pan. Thyme, garlic and a splash of sherry build the flavor before the cream goes in. A spoonful of Greek yogurt stirred in off the heat adds a little protein. Serve it with a seared steak for a full dinner.
Creamy Asparagus Soup
This is a bright green spring soup. Asparagus, leeks and garlic simmer, then get blended smooth with a little cream and lemon. I top it with a few crispy prosciutto pieces for salt and crunch. Serve with salmon for a complete plate.
Egg and tofu
Egg Drop Soup
This takes five minutes and a few pantry staples. Hot chicken broth, ginger and scallion, then beaten eggs drizzled in slowly so they form silky ribbons. I add a handful of shredded chicken to turn it into a real meal. It’s what I make when I have nothing in the fridge.
Hot and Sour Soup
Spicy, tangy and full of mushrooms, tofu and egg ribbons. It’s the soup I crave when I feel a cold coming on. Add shredded pork or chicken to make it a full meal. It comes together in about 20 minutes.
Vegetables and bone broth
Garden Vegetable Soup
This soup uses up extra vegetables in the crisper drawer. Zucchini, green beans, tomatoes, celery and carrots simmer in a savory broth until tender. I keep a pot of this in the fridge as a snack between meals during a cut. Add shredded chicken to turn it into dinner.
Bone Broth with Greens
I drink a mug of bone broth between meals when I’m dieting down. Simmer it with bay leaf, garlic and a handful of hearty greens and it becomes a light meal. Good bone broth carries around 10 grams protein per cup. Sip it warm after an early morning session.
Chilled Tomato Gazpacho
This soup needs no stove. Ripe tomatoes, cucumber, bell pepper, garlic and good olive oil, blended and chilled. I make this on the hottest days of the year and serve it with grilled shrimp for protein.
Green Gazpacho
Cucumber, green pepper, herbs and avocado blended into something cool and silky. Serve it in small glasses at a cookout or a big bowl for lunch. A dollop of Greek yogurt on top adds protein and tang.
