Why Make This Recipe
Low carb high protein soups are a great choice for anyone looking to enjoy hearty and healthy meals. These soups are perfect for weight loss, muscle building, or simply enjoying a nutritious dish. They are filling, tasty, and can be made quickly with easy-to-find ingredients. Whether for a cozy dinner or a hearty lunch, these soups pack a punch without adding too many carbs.
How to Make Low Carb High Protein Soups
Ingredients:
- 1 pound of chicken breast, diced
- 4 cups of chicken broth
- 1 cup of chopped spinach
- 1 cup of cauliflower florets
- 1 cup of diced tomatoes
- 1/2 cup of diced onions
- 2 cloves of garlic, minced
- 1 teaspoon of oregano
- Salt and pepper to taste
- Optional: shredded cheese for topping
Directions:
- In a large pot, heat a splash of olive oil over medium heat.
- Add the diced onions and minced garlic, then sauté until the onions are translucent.
- Add the diced chicken breast and cook until the chicken is no longer pink.
- Pour in the chicken broth, and add in the cauliflower, spinach, and diced tomatoes.
- Season with oregano, salt, and pepper.
- Bring the soup to a boil, then reduce the heat and let it simmer for 15-20 minutes until the vegetables are tender.
- Taste and adjust seasoning if needed.
- Serve hot, and top with shredded cheese if desired.
How to Serve Low Carb High Protein Soups
Serve the soup in a bowl, topped with some shredded cheese for an extra creamy texture. You can also pair it with a side salad for a complete meal. This soup is best enjoyed warm and can be garnished with fresh herbs like parsley or cilantro to enhance the flavor.
How to Store Low Carb High Protein Soups
To store the leftover soup, let it cool completely before transferring it to an airtight container. It can be kept in the refrigerator for up to 3 days. If you want to store it for a longer period, freeze it in portions. When ready to eat, simply thaw it overnight in the fridge and reheat on the stovetop or in the microwave.
Tips to Make Low Carb High Protein Soups
- You can use other proteins like turkey or tofu for variation.
- Add more vegetables like zucchini or bell peppers for extra nutrition.
- For a creamier soup, blend a portion of it with an immersion blender.
- Always taste the soup before serving to ensure the seasonings are just right.
Make-Ahead & Meal-Prep Guide
Low Carb High Protein Soup is a weeknight hero and meal-prep favorite. Here’s how to save time and keep the texture spot-on:
Batch once, eat all week: Cook the soup fully, cool quickly (15–20 minutes; stir a few times), then portion into airtight containers. Refrigerate up to 3 days or freeze up to 3 months.
Best freezing method: Freeze without the cheese topping. Thaw overnight in the fridge, reheat gently on the stovetop, then add shredded cheese right before serving so it melts smoothly.
Reheat like a pro: Warm over low to medium-low heat, stirring occasionally. If the broth thickens after chilling, whisk in a splash of chicken broth or water until it’s ladle-friendly again.
Lunch-ready portions: Divide into single-serve containers for grab-and-go meals. Add a small container of cheese on the side so you can top each bowl fresh.
Flavor brighteners (optional): After reheating, finish with a squeeze of lemon, a pinch of oregano, or chopped parsley/cilantro to wake up the flavors.
Variation
You can customize this soup by adding different spices or herbs according to your taste. For a spicier kick, add a pinch of chili flakes or diced jalapeños. If you prefer a vegetarian version, replace chicken with chickpeas or lentils for protein.
FAQs
1) How can I make this soup more filling?
If you want to stay low carb, boost satiety with more lean protein (add extra diced chicken breast), or fold in tofu cubes for gentle, neutral protein. You can also increase non-starchy veggies—zucchini, bell pepper, or extra cauliflower—for more volume with minimal carbs. A tablespoon of olive oil added off the heat increases satisfaction without changing flavor much.
If you’re not strictly low carb, you can add beans or legumes (like chickpeas or white beans) for extra protein and fiber—just note they’ll raise the carb count. Pairing the soup with a big leafy salad and a protein-forward dressing is another way to feel full while keeping carbs modest.
2) Can I use frozen vegetables in this recipe?
Yes—frozen veggies are convenient and work well. Add them straight from the freezer (no need to thaw). Because frozen vegetables release a bit more liquid, let the soup simmer a few extra minutes to concentrate flavor and keep the texture hearty. For cauliflower, choose bite-size florets so they cook at the same pace as the chicken. If using frozen spinach, add it near the end and simmer just until warmed through so it stays vibrant.
3) Is this soup suitable for meal prep?
Absolutely—this recipe was made for meal prep. Cook a big batch, cool completely, and portion into containers. Store in the fridge for up to 3 days or freeze for up to 3 months. Reheat gently on the stovetop or in the microwave (short bursts, stirring between) until hot. Add the shredded cheese right before serving so it melts nicely, and garnish with fresh herbs to refresh the flavor after reheating.
Low Carb High Protein Soup
Ingredients
Main Ingredients
- 1 pound chicken breast, diced
- 4 cups chicken broth
- 1 cup chopped spinach Fresh or frozen, add near the end of cooking for best color.
- 1 cup cauliflower florets
- 1 cup diced tomatoes
- 1/2 cup diced onions
- 2 cloves garlic, minced
- 1 teaspoon oregano
- to taste salt and pepper Adjust seasoning as needed.
- optional shredded cheese for topping Add just before serving for a creamy texture.
Instructions
Preparation
- In a large pot, heat a splash of olive oil over medium heat.
- Add the diced onions and minced garlic, then sauté until the onions are translucent.
- Add the diced chicken breast and cook until the chicken is no longer pink.
- Pour in the chicken broth, and add in the cauliflower, spinach, and diced tomatoes.
- Season with oregano, salt, and pepper.
Cooking
- Bring the soup to a boil, then reduce the heat and let it simmer for 15-20 minutes until the vegetables are tender.
- Taste and adjust seasoning if needed.
- Serve hot, and top with shredded cheese if desired.