10 Low-Carb High Protein Fall Soup Recipes

As the leaves change and the air turns crisp, there’s nothing quite like a warm bowl of soup to keep you cozy. But if you’re following a low-carb, high-protein diet, finding a recipe that’s both satisfying and fits your macros can be a challenge. That’s why we’ve rounded up 10 of the best low-carb, high-protein fall soup recipes to keep you warm and nourished all season long. From hearty chilis to creamy bisques, these recipes are packed with flavor and wholesome ingredients, making them perfect for a comforting weeknight dinner or a meal-prepped lunch.

1. Creamy Chicken and Broccoli Soup

This creamy and comforting soup is packed with protein and is incredibly easy to make. It’s a great way to use up leftover chicken and broccoli, and it comes together in under 30 minutes.

Ingredients:

• 1 tbsp olive oil
• 1 cup chopped onion
• 2 cloves garlic, minced
• 4 cups chicken broth
• 2 cups chopped broccoli
• 2 cups cooked, shredded chicken
• 1/2 cup heavy cream
• 1/4 cup grated Parmesan cheese
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the garlic and cook for another minute until fragrant.
3. Pour in the chicken broth and bring to a simmer. Add the broccoli and cook until tender, about 5-7 minutes.
4. Stir in the shredded chicken, heavy cream, and Parmesan cheese. Season with salt and pepper to taste.
5. Simmer for another 5 minutes, or until the soup has thickened slightly.

Nutritional Information (per serving): 13g protein, 6g carbs

2. Beefy Taco Soup

Craving tacos but not the carbs? This beefy taco soup has all the flavor of your favorite tacos in a warm and comforting bowl. It’s a one-pot meal that’s perfect for a busy weeknight.

Ingredients:

• 1 lb ground beef
• 1 tbsp olive oil
• 1 cup chopped onion
• 1 cup chopped bell peppers
• 2 cloves garlic, minced
• 1 (14.5 oz) can diced tomatoes, undrained
• 4 cups beef broth
• 1 tbsp chili powder
• 1 tsp cumin
• 1/2 tsp paprika
• Salt and pepper to taste
• Optional toppings: sour cream, shredded cheese, avocado

Instructions:

1. In a large pot or Dutch oven, brown the ground beef over medium-high heat. Drain off any excess grease.
2. Add the olive oil, onion, and bell peppers to the pot and cook until softened, about 5 minutes.
3. Stir in the garlic, diced tomatoes, beef broth, chili powder, cumin, and paprika. Season with salt and pepper to taste.
4. Bring the soup to a simmer and cook for at least 15 minutes to allow the flavors to meld.
5. Serve hot with your favorite taco toppings.

Nutritional Information (per serving): 18g protein, 6g carbs

3. Creamy Italian Sausage Soup

This hearty and flavorful soup is made with Italian sausage, fresh spinach, and a creamy, garlicky broth. It’s a one-pot meal that’s perfect for a chilly fall evening.

Ingredients:

• 1 lb ground Italian sausage
• 1 tbsp olive oil
• 1 cup chopped onion
• 2 cloves garlic, minced
• 4 cups chicken broth
• 1/2 cup heavy cream
• 2 cups fresh spinach
• 1/4 cup grated Parmesan cheese
• Salt and pepper to taste

Instructions:

1. In a large pot or Dutch oven, brown the Italian sausage over medium-high heat. Drain off any excess grease.
2. Add the olive oil and onion to the pot and cook until softened, about 5 minutes.
3. Stir in the garlic and cook for another minute until fragrant.
4. Pour in the chicken broth and bring to a simmer.
5. Stir in the heavy cream, spinach, and Parmesan cheese. Season with salt and pepper to taste.
6. Simmer for another 5 minutes, or until the spinach has wilted and the soup has thickened slightly.

Nutritional Information (per serving): 20g protein, 7.2g carbs

4. Egg Drop Soup

This classic Chinese soup is surprisingly easy to make at home and is a great low-carb, high-protein option. It’s light, flavorful, and comes together in just 10 minutes.

Ingredients:

• 4 cups chicken broth
• 1/4 cup chopped green onions
• 1 tsp soy sauce
• 1/2 tsp sesame oil
• 2 large eggs, beaten
• Salt and pepper to taste

Instructions:

1. In a medium saucepan, bring the chicken broth to a simmer.
2. Stir in the green onions, soy sauce, and sesame oil.
3. Slowly pour the beaten eggs into the simmering broth while stirring gently with a fork or chopsticks to create ribbons of egg.
4. Season with salt and pepper to taste.
5. Serve immediately.

Nutritional Information (per serving): 8g protein, 4g carbs

5. Buffalo Chicken Soup

If you’re a fan of buffalo chicken wings, you’ll love this spicy and creamy soup. It’s packed with protein and has all the flavor of your favorite wings without the carbs.

Ingredients:

• 1 lb boneless, skinless chicken breasts, cooked and shredded
• 1 tbsp olive oil
• 1 cup chopped celery
• 1/2 cup chopped onion
• 4 cups chicken broth
• 1/2 cup buffalo sauce
• 1/2 cup heavy cream
• 4 oz cream cheese, softened
• Optional toppings: blue cheese crumbles, chopped green onions

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the celery and onion and cook until softened, about 5 minutes.
2. Stir in the chicken broth and buffalo sauce. Bring to a simmer.
3. In a separate bowl, whisk together the heavy cream and cream cheese until smooth. Stir the cream cheese mixture into the soup.
4. Add the shredded chicken and simmer for another 5-10 minutes, or until the soup has thickened slightly.
5. Serve hot with your favorite toppings.

Nutritional Information (per serving): 31g protein, 15g carbs

6. Turkey Meatball Zoodle Soup

This light and healthy soup is a great way to get your pasta fix without the carbs. It’s made with turkey meatballs, zucchini noodles, and a flavorful broth.

Ingredients:

• 1 lb ground turkey
• 1/4 cup almond flour
• 1/4 cup grated Parmesan cheese
• 1 egg, beaten
• 1 tsp Italian seasoning
• Salt and pepper to taste
• 1 tbsp olive oil
• 4 cups chicken broth
• 2 medium zucchini, spiralized

Instructions:

1. In a medium bowl, combine the ground turkey, almond flour, Parmesan cheese, egg, Italian seasoning, salt, and pepper. Mix until well combined and form into small meatballs.
2. In a large pot or Dutch oven, heat the olive oil over medium-high heat. Add the meatballs and cook until browned on all sides.
3. Pour in the chicken broth and bring to a simmer. Cook for 10-15 minutes, or until the meatballs are cooked through.
4. Stir in the zucchini noodles and cook for another 2-3 minutes, or until the noodles are tender.
5. Serve immediately.

Nutritional Information (per serving): 23g protein, 7g carbs

7. Ham and Cauliflower Chowder

This creamy and comforting chowder is a low-carb take on the classic potato soup. It’s made with cauliflower instead of potatoes, and it’s packed with smoky ham and cheesy flavor.

Ingredients:

• 1 tbsp butter
• 1 cup chopped onion
• 4 cups chicken broth
• 1 head of cauliflower, chopped
• 2 cups diced ham
• 1/2 cup heavy cream
• 1 cup shredded cheddar cheese
• Salt and pepper to taste

Instructions:

1. In a large pot or Dutch oven, melt the butter over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Pour in the chicken broth and bring to a simmer. Add the cauliflower and cook until tender, about 10-15 minutes.
3. Use an immersion blender to blend the soup until smooth. Or, carefully transfer the soup to a blender and blend until smooth.
4. Return the soup to the pot and stir in the diced ham, heavy cream, and cheddar cheese. Season with salt and pepper to taste.
5. Simmer for another 5 minutes, or until the cheese has melted and the soup has thickened slightly.

Nutritional Information (per serving): 13g protein, 5g carbs

8. Shrimp and Coconut Curry Soup

This flavorful and aromatic soup is inspired by Thai cuisine. It’s made with shrimp, coconut milk, and red curry paste, and it’s a great way to warm up on a chilly day.

Ingredients:

• 1 tbsp coconut oil
• 1/2 cup chopped onion
• 2 cloves garlic, minced
• 1 tbsp red curry paste
• 4 cups vegetable broth
• 1 (13.5 oz) can full-fat coconut milk
• 1 lb large shrimp, peeled and deveined
• 2 cups fresh spinach
• Juice of 1 lime
• Optional toppings: fresh cilantro, chopped peanuts

Instructions:

1. In a large pot or Dutch oven, heat the coconut oil over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Stir in the garlic and red curry paste and cook for another minute until fragrant.
3. Pour in the vegetable broth and coconut milk and bring to a simmer.
4. Add the shrimp and cook for 2-3 minutes, or until pink and cooked through.
5. Stir in the spinach and lime juice. Cook for another minute, or until the spinach has wilted.
6. Serve hot with your favorite toppings.

Nutritional Information (per serving): 17g protein, 13g carbs

9. Cheeseburger Soup

This fun and flavorful soup has all the taste of a cheeseburger in a warm and comforting bowl. It’s a great way to satisfy your burger cravings without the bun.

Ingredients:

• 1 lb ground beef
• 1 tbsp olive oil
• 1 cup chopped onion
• 2 cloves garlic, minced
• 4 cups beef broth
• 1/2 cup heavy cream
• 1 cup shredded cheddar cheese
• 2 tbsp cream cheese, softened
• 1 tbsp Worcestershire sauce
• Salt and pepper to taste
• Optional toppings: pickles, diced tomatoes, cooked bacon

Instructions:

1. In a large pot or Dutch oven, brown the ground beef over medium-high heat. Drain off any excess grease.
2. Add the olive oil and onion to the pot and cook until softened, about 5 minutes.
3. Stir in the garlic and cook for another minute until fragrant.
4. Pour in the beef broth and bring to a simmer.
5. In a separate bowl, whisk together the heavy cream, cheddar cheese, and cream cheese until smooth. Stir the cheese mixture into the soup.
6. Stir in the Worcestershire sauce and season with salt and pepper to taste.
7. Simmer for another 5-10 minutes, or until the soup has thickened slightly.
8. Serve hot with your favorite burger toppings.

Nutritional Information (per serving): 21g protein, 4g carbs

10. Low-Carb Chili

This hearty and flavorful chili is a low-carb take on the classic. It’s packed with ground beef, tomatoes, and spices, and it’s perfect for a chilly fall day.

Ingredients:

• 1 lb ground beef
• 1 tbsp olive oil
• 1 cup chopped onion
• 1 cup chopped bell peppers
• 2 cloves garlic, minced
• 1 (28 oz) can crushed tomatoes
• 1 (10 oz) can diced tomatoes and green chilies, undrained
• 2 tbsp chili powder
• 1 tbsp cumin
• 1 tsp smoked paprika
• Salt and pepper to taste
• Optional toppings: sour cream, shredded cheese, chopped green onions

Instructions:

1. In a large pot or Dutch oven, brown the ground beef over medium-high heat. Drain off any excess grease.
2. Add the olive oil, onion, and bell peppers to the pot and cook until softened, about 5 minutes.
3. Stir in the garlic and cook for another minute until fragrant.
4. Stir in the crushed tomatoes, diced tomatoes and green chilies, chili powder, cumin, and smoked paprika. Season with salt and pepper to taste.
5. Bring the chili to a simmer and cook for at least 30 minutes, or until the flavors have melded and the chili has thickened.
6. Serve hot with your favorite chili toppings.

Nutritional Information (per serving): 33g protein, 6.5g carbs

With these 10 delicious and easy-to-make recipes, you can enjoy all the cozy comforts of fall without compromising your low-carb, high-protein lifestyle. Whether you’re in the mood for a creamy and comforting chowder or a spicy and flavorful chili, there’s a soup on this list for you. So grab your apron and get ready to whip up a batch of one of these amazing fall soups!

References

1. EatingWell – 19 High-Protein Soups for Fall
2. Olivia Wyles – 11 High Protein Low Carb Soups
3. Taste of Home – 39 Low-Carb Soups to Warm Up with on Chilly Nights