21 High Protein Soup Recipes Under 500 Kcal

When you want a dependable set of recipes without searching through dozens of pages, this collection brings the ideas together in one place. The recipes are arranged in a new order, and each entry includes ingredients and step-by-step instructions so you can choose what fits your kitchen and schedule.

1. Chicken Noodle Soup

Healthy Homemade Chicken Noodle Soup {One Pot} is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT30M · Total: PT35M · Yield: [‘8’, ‘8 servings’]

This homemade healthy chicken noodle soup will warm you from the inside out! Homemade chicken noodle soup is hands-down better than the salty canned stuff, and this version tastes just like mom used to make. Make a batch at the beginning of the week for easy lunches, or throw it together in just 30 minutes for a quick, nourishing dinner any night of the week. It’s the best! {Gluten-free friendly}

Ingredients

• 1 tablespoon olive oil
• 1 small onion, (diced)
• 5 large carrots, (diced)
• 5 ribs of celery, (diced)
• 5 garlic cloves, (minced)
• 1 teaspoon fresh thyme (or 1/2 teaspoon dry)
• 12 cups reduced-sodium chicken broth
• 2 bay leaves
• 1 1/2 pounds skinless boneless chicken breasts ((about 3 chicken breasts))
• 2 cups dry pasta of choice (such as rotini, fusilli or egg noodles (I used whole-grain fusilli))
• Salt and pepper (to taste)
• Top with finely chopped fresh parsley, (if desired)

Instructions

1. In a large sauce pan, heat olive oil over medium heat and cook onion, carrots, celery and garlic for 5-6 minutes or until onion is translucent and fragrant. Add the thyme and cook for an additional minute.
2. Next, add the chicken broth and bay leaves. Turn the stove up to high and bring broth to a boil.
3. Add chicken breasts, turn the stove down to medium low and simmer the chicken for 15 minutes. Next, add the pasta to the pot and simmer for an additional 10-12 minutes until pasta is tender and chicken has cooked through and is no longer pink inside.
4. Remove chicken breasts to a bowl and shred using two forks.
5. Add shredded chicken back to the pot. Season with salt and pepper, to taste. Sprinkle with fresh chopped parsley, if desired.

2. Chicken Fajita Soup

Low Carb Chicken Fajita Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT15M · Total: PT30M · Yield: [‘6’, ‘6 bowls’]

Dive into this hearty chicken fajita soup! Keto, gluten-free, and packed with creamy goodness, bold heat, and lots of flavor—perfect for a high-protein meal.

Ingredients

• 1 tbsp butter
• 1 yellow onion (chopped)
• 1 green bell pepper (diced)
• 1/2 green chilli (finely chopped)
• 4 garlic cloves (minced)
• 2 cups chicken broth
• 6 oz cream cheese
• 2 14.5 oz cans diced tomatoes
• ½ cup heavy cream
• 3 tbsp taco seasoning
• 2 lbs chicken breasts (boneless and skinless, cooked and shredded)
• Salt and black pepper (to taste)
• Shredded cheddar cheese
• Avocado sliced
• Limes (sliced)
• Sour cream
• Fresh cilantro

Instructions

1. Place a large pot or Dutch oven over medium-high heat. Add in the butter, chopped onion, green bell pepper. Cook for 3-5 minutes until the onion softens.
2. Add in green chili and garlic and cook for another 30 seconds.
3. Lower the heat and add chicken broth, cream cheese, diced tomatoes, heavy cream, and taco seasoning into the pot. Whisk all the ingredients until one smooth texture.
4. Add in the shredded cooked chicken and stir the pot. Cook for 10 minutes until the cheese completely melts and the chicken heats up.
5. Salt and pepper the soup once finished.
6. Top up with cheddar, avocado slices, lime slices, sour cream, and fresh cilantro before serving.

3. Creamy Taco Soup

Creamy Taco Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT35M · Total: PT50M · Yield: [‘6’, ‘6 bowls’]

Have all of the taco flavors in a warming, satisfying bowl of soup. It’s keto-friendly, high protein and gluten-free.

Ingredients

• 1 tbsp olive oil
• 1 small onion (finely chopped)
• 2-3 cloves garlic (minced)
• 1 lb ground beef *
• 1 red bell pepper (diced)
• 1 large tomato (chopped)
• 1/2 jalapeno (chopped **)
• 1 cup heavy cream
• 2 tbsp taco seasoning
• Salt and black pepper (to taste)
• 1 1/2 cups beef broth
• Fresh cilantro (chopped)
• Avocado (sliced)
• Mozzarella (shredded)
• Jalapeno (sliced)
• Lime (juiced and sliced)

Instructions

1. Heat up a large pot or Dutch oven to medium-high heat. Add in the olive oil and onion. Cook until translucent for about 3-5 minutes.
2. Add in the garlic and ground beef. Brown the beef up for about 7-8 minutes, stirring throughout until it’s cooked.
3. Now, add bell pepper, tomato, jalapeno, heavy cream, taco seasoning, salt, and black pepper. Stir and let it cook for 4-5 minutes until the tomatoes have softened and everything has been mixed through thoroughly.
4. Pour in the beef broth and mix it in well. Lower the heat and let it simmer for 15-20 minutes. The soup will thicken up.
5. Serve in a bowl. Top up with cilantro, sliced avocado, shredded mozzarella cheese, slices of jalapeno, drizzle with fresh lime juice, and top up with lime slices.

4. Chicken Tortilla Soup

Keto Chicken Tortilla Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT7M · Cook: PT28M · Total: PT35M · Yield: [‘6’, ‘6 bowls’]

This soup bowl is comforting, delicious and full of nutrition. High in protein, keto-friendly and gluten-free.

Ingredients

• 2 tbsp vegetable or avocado oil
• 1/2 large white onion (chopped)
• 4 cloves garlic (minced)
• 2 jalapeños (finely diced)
• 6 cups chicken broth (low-sodium)
• 1 tsp cumin
• 1 tbsp Italian seasoning
• 1 14.5 oz can fire-roasted diced tomatoes
• 1 lb chicken breasts (boneless, skinless)
• 8 oz full-fat cream cheese (softened)
• 2 limes (freshly squeezed)
• 2 tsp sea salt
• 1/2 tsp black pepper
• 1 lime (cut into wedges)
• 1 jalapeno (sliced)
• 1 cup cilantro (roughly chopped)
• 1 large avocado (sliced)
• Mozzarella cheese (shredded)

Instructions

1. Place a large pot over medium-high heat and add in the vegetable oil.
2. Add in onion and cook for 2 minutes until they soften. Then, add in garlic and jalapenos. Cook them for 1 minute or so.
3. Pour in chicken broth, add cumin, Italian seasoning, and fire-roasted diced tomatoes. Stir all the ingredients together and bring the mixture to a boil. Then, reduce the heat and add in the chicken breasts. Simmer for 20-25 minutes until the chicken cooks through.
4. Remove the pot from the heat and shred the chicken with forks.
5. In a bowl, mix cream cheese with some of the liquid from the soup. Once the mixture is smooth, pour it back into the pot and stir to combine.
6. Squeeze in limes, add salt and black pepper, and give it a stir.
7. Serve with lime wedges, jalapeno slices, chopped cilantro, avocado slices, and mozzarella cheese on top.

5. Slow Cooker Vegetarian Lentil Soup

Slow Cooker Lentil Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT240M · Total: PT250M · Yield: [‘8’, ‘8 servings’]

Set-and-forget vegan Slow Cooker Lentil Soup is high in plant-based protein, fiber and easy to make in the crockpot.

Ingredients

• 2 medium onions (diced)
• 3 large celery stalks (diced)
• 3 large carrots (diced)
• 4 cups potatoes (diced)
• 2 cups corn (frozen)
• 1 1/2 cups green or brown lentils (rinsed & drained)
• 1 tablespoon garlic powder
• 2 teaspoons oregano (dried)
• 1 teaspoon thyme (dried)
• 3 tablespoons soy sauce (I use Bragg liquid aminos)
• 3 bay leaves
• 5 whole peppercorns
• 9 cups vegetable broth (low sodium)
• Green onion, cilantro, parsley, Greek yogurt, cheese, tortilla chips (for garnish and serving)

Instructions

1. In a large slow cooker, add onion, celery, carrots, potatoes, corn, lentils, garlic powder, oregano, thyme, soy sauce, bay leaves, peppercorns and vegetable broth. No need to stir.
2. Cover and cook on Low for 8-10 hours or on High for 4-5 hours (with this soup longer is better).
3. Discard bay leaves and peppercorns. Using an immersion blender, pulse a few times until desired texture – I like creamy with chunks.
4. Garnish with herbs and Parmesan cheese, plain yogurt, tortillas chips and serve hot.

6. Tuscan Soup

Keto Tuscan Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT31M · Total: PT36M · Yield: [‘8’, ‘8 bowls’]

Bring Tuscany into your kitchen! This quick and easy soup combines rich, creamy flavors with keto-friendly ingredients like sausage, kale, and a velvety broth.

Ingredients

• 1 tbsp olive oil
• 1 lb Italian sausage (sliced)
• 1 large yellow onion (chopped)
• 3 cloves garlic (minced)
• 1 tsp dried oregano
• 1/2 cup sun-dried tomatoes (drained and chopped)
• 6 cups chicken broth (low-sodium)
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1 bunch kale (chopped)
• 1 cup heavy cream
• 1/4 cup parmesan (grated)
• Parsley (chopped)

Instructions

1. Heat up the Dutch oven to medium-high heat, add in the olive oil, and cook sausage slices until they’re slightly browned. It will take around 3-5 minutes.
2. Add in onion, garlic and oregano. Cook, stirring throughout, until the onion becomes translucent. It will take around 2-3 minutes.
3. Add in the sun-dried tomatoes, chicken broth, salt, and black pepper. Stir everything together and let it simmer for 15-20 minutes.
4. Now, add in the kale until it’s wilted. It will take around 1-2 minutes.
5. Stir in the heavy cream until it’s heated through. It will take around 1 minute.
6. Garnish with grated parmesan and parsley before serving.

7. Lasagna Soup

Keto Lasagna Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT6M · Cook: PT29M · Total: PT35M · Yield: [‘8’, ‘8 bowls’]

Filled wth satisfying flavors of lasagna but without the carbs. This soup is a gluten-free, high-protein and keto-friendly meal.

Ingredients

• 1 tbsp vegetable oil
• 1 lb Italian sausage (ground)
• ½ lb lean ground beef
• 1 medium white onion (chopped)
• 6 cloves garlic (minced)
• 2 tbsp tomato paste
• 1 14 oz can crushed tomatoes
• 2 cups tomato passata
• 2 1/2 cups chicken broth (low sodium)
• 1 tsp fennel seeds
• 2 tsp Italian seasoning
• 2 tsp onion powder
• 1.5 tsp sea salt
• 1/2 tsp black pepper
• 8 oz mozzarella (shredded)
• ½ cup parmesan (grated)
• 1/2 cup fresh parsley (chopped)
• Parmesan (grated)
• Parsley (chopped)

Instructions

1. Heat up a large pot over medium-high heat and add in vegetable oil.
2. Add in the Italian sausage, ground beef, and white onion and break the meat apart, stirring throughout until the meat browns up. It will take 7-8 minutes.
3. Add in garlic and sauté for 1 minute or so.
4. Add in tomato paste, crushed tomatoes, tomato passata, chicken broth, fennel seeds, Italian seasoning, onion powder, salt and black pepper.
5. Stir all the ingredients together, bring the soup to a boil, lower the heat, and simmer for 20 minutes or so.
6. Remove from the heat and stir in mozzarella, parmesan, and chopped parsley.
7. Garnish with parmesan and parsley before serving.

8. Egg Drop Soup

20-Minute High-Protein Egg Drop Soup Recipe is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT15M · Total: PT20M · Yield: [‘6’, ‘6 Servings’]

This easy, 20-minute egg drop soup is packed with protein and low on carbs. It’s the ideal healthy meal for busy weeknights!

Ingredients

• 1 whole whole rotisserie chicken (shredded (skin and bones discarded))
• 12 large eggs (whisked)
• 1 medium yellow onion (diced)
• 8 cups Bone broth
• 4-5 cloves garlic (minced)
• 1 inch ginger (fresh, grated or finely minced (or substitute with 1/2 tsp dry ginger))
• 1/2 tsp tumeric
• salt and pepper to taste
• 4-5 scallions (thinly sliced)
• sesame oil (for garnish )

Instructions

1. Heat the olive oil in your large pot or Dutch oven over medium heat. Add the diced onion and sauté until softened and translucent, about 5-7 minutes.
2. Stir in the minced garlic, grated ginger, and turmeric powder. Cook for another minute until fragrant.
3. Pour in the bone broth. Bring the mixture to a gentle boil, then reduce the heat to a simmer. Season with salt and pepper to taste.
4. Stir in the shredded rotisserie chicken and about half of the sliced scallions. Let it simmer for 5-10 minutes to allow the flavors to meld and the chicken to heat through.
5. While the soup is at a gentle simmer (not a rolling boil), slowly pour the whisked eggs into the broth in a thin stream, stirring continuously with a whisk or fork in one direction. This will create beautiful, delicate egg ribbons.
6. Cook for just 1-2 minutes until the egg is set. Taste and adjust seasoning if needed.
7. Ladle the hot soup into bowls. Top each serving with extra fresh sliced scallions and a drizzle of sesame oil for an extra layer of flavor. Enjoy!

9. Broccoli Cottage Cheese Soup

High Protein Broccoli Cottage Cheese Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT24M · Total: PT34M · Yield: [‘4’, ‘4 bowls’]

Creamy, velvety soup combining broccoli, cheddar, and cottage cheese for a comforting, balanced meal. High in fiber and protein, perfect for chilly days when you crave something warm!

Ingredients

• 1 tbsp extra virgin olive oil
• 1 large yellow onion (diced)
• 2 large carrots (peeled and diced)
• 1 stalk celery (diced)
• 4 cloves garlic (minced)
• 1 tsp smoked paprika
• 1/4 cup all-purpose flour (or gluten-free flour)
• 3 cups vegetable broth
• 4 cups broccoli (chopped)
• 2 cups milk (1%)
• 1 cup shredded cheddar cheese
• 1 cup low fat cottage cheese (blended)
• Salt and black pepper (to taste)

Instructions

1. Place a large pot over medium-high heat. Add in the olive oil
2. Add onion, carrots, and celery, and cook for 10 minutes, stirring frequently.
3. Add in the garlic and continue cooking for another minute.
4. Add the smoked paprika and flour, and coat the vegetables with the flour.
5. Add in the vegetable broth and broccoli, and bring to a simmer.
6. Cook for 8-10 minutes until the broccoli softens.
7. For the final step, lower the heat and add milk, cheddar cheese, and cottage cheese. Stir until the cheese melts, but be careful not to heat the milk too high, as the milk will curdle. It should take around 5 minutes on low heat.
8. Using an immersion blender, blend the soup gently.
9. Add salt and black pepper to taste before serving.

10. Creamy Crack Chicken Soup

Creamy Crack Chicken Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT22M · Total: PT27M · Yield: [’10’, ’10 bowls’]

This creamy crack chicken soup is an easy dinner. Flavorful, filling and savory. Low carb, gluten-free and high protein

Ingredients

• 4 slices bacon (diced)
• 1 tbsp butter
• 1 white onion (diced)
• 3 cloves garlic (minced)
• 5 cups chicken broth (preferably low-sodium)
• 3 bay leaves
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp dried dill
• 1/2 tsp dried chives
• Salt and black pepper (to taste)
• 4 cups cooked chicken (shredded)
• 8 oz cream cheese
• 1 cup cheddar cheese (grated)
• 4 cups baby spinach
• 1/4 cup heavy cream
• Fresh dill (chopped for garnish)
• Green scallions (sliced for garnish)

Instructions

1. In a large pot, cook up diced bacon slices. It will take around 5 minutes
2. Remove the bacon, but leave the fat inside the bot.
3. Add in the butter and diced onion, and sauté until translucent. That will take around 3 minutes.
4. Add in the garlic and cook for 20 seconds. Then, pour in the chicken broth and scrape up all the browned bits on the bottom of the pot.
5. Add bay leaves, garlic, onion, dill, chives, salt, and black pepper. Lower the heat and let it simmer for 5 minutes.
6. Stir in the shredded chicken and let it simmer for another 5 minutes.
7. Now add cream cheese and cheddar cheese. Whisk until the cheese has melted and combined with the chicken broth.
8. Add the baby spinach and heavy cream and simmer for 3 minutes. Stir throughout.
9. Remove from the heat, then remove the bay leaves, add salt and pepper to taste.
10. Top up with diced bacon, chopped dill, and green scallions before serving.

11. Creamy Chicken Pasta Soup

Creamy Chicken Pasta Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT36M · Yield: [‘8’, ‘8 bowls’]

Rich and creamy one-pot chicken pasta soup that’s ready in under an hour. It’s high protein and full of flavor.

Ingredients

• 1 tbsp olive oil
• 1/2 large white onion (chopped)
• 2 medium carrots (diced)
• 1 medium celery stalk (diced)
• 3 garlic cloves (minced)
• 1 lb cooked chicken breast (shredded)
• 4 cups chicken broth (low sodium)
• 1/2 cup heavy cream
• 1 cup cream cheese (softened)
• 1 1/2 cups shredded cheddar cheese
• 2 cups ditalini pasta (uncooked, or any other pasta)
• 2 cups spinach (roughly chopped)
• 1/2 tsp sea salt
• 1/2 tsp black pepper
• 1/2 cup grated parmesan cheese

Instructions

1. Place a Dutch oven over medium-high heat. Add olive oil, white onion, carrots, and celery. Sauté for 5 minutes until the onion is translucent.
2. Add in the garlic and sauté for another 30 seconds.
3. Add cooked chicken and continue cooking for another 3 minutes.
4. Then, pour in the chicken broth, heavy cream, and cream cheese. Give it a stir.
5. Cover the Dutch oven and bring to a boil, then lower the heat and simmer for 15 minutes.
6. Now, add in the cheddar cheese, pasta, and simmer until the pasta is cooked. Ditalini usually takes another 10 minutes to fully cook.
7. Finally, add spinach and simmer for a couple of minutes until it wilts.
8. Remove from heat, add sea salt and black pepper. Stir it in.
9. Garnish with parmesan cheese when serving.

12. Cottage Cheese Tomato Soup

High Protein Cottage Cheese Tomato Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT21M · Total: PT31M · Yield: [‘4’, ‘4 bowls’]

High protein tomato soup infused with basil and fresh herbs, made creamy with protein-rich cottage cheese. This gluten-free comfort food is also low-calorie and vegetarian.

Ingredients

• 1 tbsp olive oil
• 1 yellow onion (finely chopped)
• 6 cloves garlic (minced)
• 2 28 oz can peeled tomatoes
• 5 cups vegetable broth
• 2 tsp sea salt
• A pinch black pepper
• 1 tsp oregano
• 1 tsp thyme
• 1 cup basil (finely chopped)
• 4 tbsp tomato paste
• 1 1/2 cups cottage cheese
• Fresh basil (chopped)

Instructions

1. Place a large pot over medium-high heat. Add in the olive oil and onion. Cook for 5 minutes until translucent.
2. Add the garlic, and cook for another 30s.
3. Add the rest of the ingredients to the pot, except for the cottage cheese. Bring to a simmer and cook for 15-20 minutes.
4. Once it’s done, pour the soup into the blender with parts of the cottage cheese. Blend until smooth. You’ll need to do it a couple of times, so it’s best to have 2 different soup pots to pour the soup in. If you have an immersion blender, just blend all the ingredients together, including the cottage cheese, inside the pot.
5. Garnish with fresh basil before serving.

13. Broccoli Cheddar Soup

High Protein Broccoli Cheddar Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT30M · Total: PT45M · Yield: [‘6’, ‘6 bowls’]

This rich and creamy broccoli cheddar soup is made with cottage cheese for extra protein. A gluten-free soup that is high in protein, and comes together in just 45 minutes.

Ingredients

• 1 tbsp butter
• 1 large yellow onion (diced)
• 2 large carrots (peeled and diced)
• 2 stalks celery (diced)
• 3 cloves garlic (minced)
• 2 tsp paprika
• 2 tsp oregano
• 1/4 cup all-purpose flour (or any other flour if gluten-free)
• 3 cups vegetable broth
• 2 medium heads of broccoli (chopped (around 4 cups))
• 2 cups milk (I used 1%)
• 1 cup cheddar cheese (shredded)
• 1 cup cottage cheese (low-fat, blended)
• Sea salt (to taste)
• Black pepper (to taste)

Instructions

1. Place a large pot over medium heat. Add in the butter, onion, carrots, and celery. Cook for about 10-12 minutes and stir frequently.
2. Add the garlic and cook for 30s.
3. Now, add in the paprika, oregano and flour. Stir to coat all the vegetables with spices and flour.
4. Add in the vegetable broth and broccoli, bring to a simmer and let it cook for 8-10 minutes until broccoli softens.
5. Lower the heat, add in the milk and let the milk heat up but don’t try to bring it to simmer.
6. Add the cheddar cheese and cottage cheese, stirring until the cheese melts. Keep the stove on low heat to prevent milk from curdling. Add more vegetable broth if the soup gets too thick.
7. Use an immersion blender to blend the soup inside the pot once it’s off the heat.
8. Salt and pepper to your taste before serving.

14. Zucchini Pesto Soup

Healthy Zucchini Soup (High Protein Cottage Cheese Recipe) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘4’]

This high protein zucchini pesto soup is creamy, light, and packed with flavor from blended cottage cheese and fresh basil pesto. It’s a healthy, low carb soup that’s rich in protein and ready in under 30 minutes. Perfect for meal prep or a cozy weeknight dinner, this easy recipe makes eating healthy taste delicious.

Ingredients

• 5 cups chopped zucchini
• 1+ tablespoons pesto
• 2 garlic cloves (minced)
• 1 tablespoon olive oil
• 1 cup chopped onion
• 3 cups chicken bone broth
• 2 cups 4% cottage cheese (blended)
• 1/2 teaspoon salt (or more to taste)
• 1/2 teaspoon pepper
• Optional: grated parmesan

Instructions

1. In a large soup pot, heat oil over medium heat. Add the chopped onion and cook until softened. Stir in the minced garlic and cook for another minute.
2. Add the chopped zucchini, salt, and pepper. Stir to coat, then pour in the chicken bone broth. Simmer for 10–12 minutes or until the zucchini is tender.
3. Remove from heat and carefully blend the soup using an immersion blender or high-speed blender until smooth. Let cool slightly before moving to the next step.
4. Blend the cottage cheese until completely smooth. Mix one cup of the blended soup with the cottage cheese, then pour the mixture back into the pot and stir to combine.
5. Stir in the pesto and taste for seasoning. Adjust salt and pepper if needed. Ladle into bowls, garnish with parmesan if desired, and serve warm.

15. Hamburger Soup

Low Carb Hamburger Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT25M · Total: PT30M · Yield: [‘6’, ‘6 bowls’]

This soup is the ultimate comfort food when you’re craving hamburgers but want a healthier low carb version. It’s gluten-free, dairy-free, low carb and high protein.

Ingredients

• 1 lb lean ground beef
• 1 medium yellow onion (finely chopped)
• 2 cloves garlic (minced)
• 4 cups cauliflower florets (cut into pieces)
• 1 small carrot (diced)
• 1 celery stalk (sliced)
• 14 oz can chopped tomatoes
• 6 cups beef broth
• 1 cup yellow string beans
• 1 tsp Italian seasoning
• Salt and black pepper (to taste)
• Parsley (chopped)

Instructions

1. Place a large pot or Dutch oven over medium-high heat. Add in the beef mince, chopped onion, and garlic. Break the beef apart and cook until brown for around 7-10 minutes.
2. Add the rest of the ingredients into the pot, stir it, and bring to a boil. Now, reduce the heat and let the soup simmer for around 15 minutes until the vegetables are tender.
3. Serve with some chopped parsley on top.

16. Creamy Carrot Soup with Cottage Cheese

Healthy Carrot Soup (Easy High Protein) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘4’]

This creamy high protein carrot soup blends tender carrots, fresh ginger, and smooth cottage cheese for a cozy and nutritious meal. Packed with over 20g of protein per serving, it’s light, flavorful, and ready in under 30 minutes. Perfect for busy weeknights or meal prep, this healthy carrot soup is both satisfying and easy to make.

Ingredients

• 4 cups diced carrots
• 1 tablespoon grated fresh ginger
• 1 tablespoon extra virgin olive oil
• 1 cup chopped onion
• 2 garlic cloves (minced)
• 3 cups chicken bone broth (use 4 cups for a thinner soup)
• 2 cups 4% cottage cheese (blended)
• 1/2 teaspoon salt (or more to taste)
• 1/2 teaspoon black pepper
• Optional: squeeze of lime juice or swirl of coconut milk

Instructions

1. Puree the cottage cheese with an immersion blender or blender until creamy and smooth, adding a little broth or water if needed.
2. Heat oil or butter in a large saucepan over medium heat. Add the chopped onion and cook for about 4–5 minutes until soft and fragrant. Stir in the minced garlic and cook for 1 more minute.
3. Mix in the diced carrots, grated ginger, salt, and pepper. Sauté for a few minutes to coat the vegetables with flavor.
4. Pour in the chicken bone broth and bring to a gentle simmer. Cook until the carrots are tender enough to blend, about 10–15 minutes.
5. Turn off the heat and allow the soup to cool slightly. Use an immersion blender or transfer to a high-speed blender to puree until silky smooth. Add in the blended cottage cheese.
6. Reheat gently over low heat until warmed through. Adjust the seasoning and add a squeeze of lime juice or swirl of coconut milk before serving, if desired. Enjoy!

17. Chicken Taco Soup

High Protein Chicken Taco Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT25M · Total: PT30M · Yield: [‘4’, ‘4 bowls’]

A flavorful chicken taco soup with shredded chicken, black beans, and corn in a spiced broth. High-protein, gluten-free, and ready in 30 minutes!

Ingredients

• 1 tbsp olive oil
• 1 medium yellow onion (finely chopped)
• 3 cloves garlic (minced)
• 1 lb chicken breasts (boneless & skinless)
• 14 oz can tomato sauce (low salt)
• 4 cups chicken broth (low salt)
• 1 tsp paprika
• 1 tsp chili powder
• 1/2 tsp cumin
• 1/4 tsp oregano
• ½ tsp black pepper
• 15 oz can black beans (drained & rinsed)
• 1 12 oz can corn (drained)
• 1/2 cup mozzarella cheese (shredded)
• 1 lime (cut into quarters)

Instructions

1. Place a large pot over medium-high heat. Add in the olive oil, yellow onion, and saute for 3 minutes. Then, add in the garlic and saute for another 1 minute.
2. Add in the chicken breasts, tomato sauce, chicken broth, paprika, chili powder, cumin, oregano, black pepper, black beans, and corn.
3. Stir all the ingredients together and cover the pot with a lid. Now, increase the heat and bring the soup to a boil. Once it starts boiling, reduce the heat to medium-high and simmer for 20 minutes.
4. Once the ingredients have fully cooked, remove the chicken from the pot, shred it with two forks and return it back into the pot.
5. Stir to combine and sprinkle with shredded mozzarella and squeeze in a quarter of a lime juice before serving.

18. Butter Bean Soup

Butter Bean Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 2 (15 oz / 425 g) cans butter beans (drained and rinsed)
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 2 medium carrots, peeled and diced
• 2 celery stalks, diced
• 1 medium potato (about 250–300 g), peeled and diced
• 2 tbsp olive oil
• 1 bay leaf
• 1 tsp dried thyme or 2 sprigs fresh thyme
• 4 cups (1 L) vegetable or chicken stock
• 1/2 tsp smoked paprika (optional)
• Kosher salt, about 1 tsp (adjust to taste)
• Freshly ground black pepper, 1/2 tsp (adjust to taste)
• 1 tbsp lemon juice or to taste
• 2 tbsp chopped fresh parsley, plus extra for garnish
• Optional: 100 g diced smoked ham or 4 slices bacon, chopped

Instructions

1. 1. Prepare and measure all ingredients: drain and rinse the butter beans, chop the onion, garlic, carrots, celery, potato, and parsley. If using ham or bacon, dice it now.
2. 2. Heat a large pot over medium heat and add the olive oil. If using bacon or ham, add it first and cook until browned and some fat renders, about 3–4 minutes; remove excess fat if desired.
3. 3. Add the chopped onion to the pot and sauté until softened and translucent, about 4–5 minutes. Stir in the garlic and cook 30–60 seconds until fragrant.
4. 4. Add the diced carrots, celery and potato. Cook, stirring occasionally, for 4–5 minutes so the vegetables begin to soften.
5. 5. Stir in the butter beans, bay leaf, thyme and smoked paprika (if using). Pour in the stock and bring the mixture to a gentle boil.
6. 6. Reduce heat to a simmer, cover partially, and cook until the potatoes and carrots are tender, about 15–20 minutes. The beans should be heated through and tender.
7. 7. Remove the bay leaf and, if you prefer a creamier texture, ladle about one-third to one-half of the soup into a blender (or use an immersion blender) and purée, then return it to the pot. Stir to combine.
8. 8. Taste and adjust seasoning with salt and pepper. Stir in the lemon juice and chopped parsley, tasting again and adjusting acidity or seasoning as needed.
9. 9. Ladle the soup into bowls, garnish with extra parsley and a drizzle of olive oil if desired, and serve hot.

19. Healthy Chicken Wild Rice Soup

Healthy Chicken Wild Rice Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT65M · Total: PT75M · Yield: [‘7’, ‘7 servings’]

This Chicken Wild Rice Soup is deliciously rich and creamy soup without the use of heavy cream or flour. You can make this healthy and budget-friendly comfort food on the stovetop, crockpot or Instant Pot.

Ingredients

• 1.5 pounds any raw chicken pieces
• 1 large onion (finely chopped)
• 2 large garlic cloves (minced)
• 2 large carrots (coarsely chopped)
• 3 large celery stalks (diced)
• 2 large potatoes (diced)
• 1/2 cup dried mushrooms or 2 cups fresh brown mushrooms (sliced)
• 1 1/2 cups wild rice
• 7 cups water or chicken broth (low sodium)
• 1/2 teaspoon thyme (dried)
• 1 tablespoon prepared mustard
• 2 teaspoons garlic powder
• 1 3/4 teaspoons salt
• Ground black pepper (to taste)
• 2 cups whole milk
• Small bunch parsley (finely chopped)
• 1 tablespoon butter (for stovetop only)

Instructions Stovetop

1. Preheat large heavy bottom pot or Dutch oven on medium heat, add butter and wait until it has melted. Add onion and garlic; saute for 3-4 minutes.
2. Add carrots, celery, fresh mushrooms (if using), thyme, garlic powder, salt and pepper; saute for 5 minutes.
3. Add chicken, potatoes, dried mushrooms (if not using fresh), wild rice, water/broth.
4. Cover, bring to a boil, then reduce heat to low and cook for about 55 minutes.

Slow Cooker

1. Preheat medium skillet on medium-high heat, add butter and wait until it has melted. Add onion and garlic; saute for 3-4 minutes.
2. Add carrots, celery, fresh mushrooms (if using), thyme, garlic powder, salt and pepper; saute for 5 minutes.
3. Transfer to a large slow cooker along with chicken, potatoes, dried mushrooms (if not using fresh), wild rice and water/broth. Cover and cook on Low for 8-10 hours or on High for 5-6 hours.

Instant Pot

1. In Instant Pot, add chicken, onion, garlic, carrots, celery, potatoes, mushrooms, wild rice, water/broth, thyme, mustard, garlic powder, salt and pepper. Cover, set pressure valve to Sealing and press Pressure Cook on High or Manual for 25 minutes. After wait for 10 minutes and do Quick Release to release the pressure by turning the valve to Venting.

After cooking (for all versions)

1. Remove chicken onto plate and shred with 2 forks.
2. To the pot, add milk and mustard. Using an immersion blender give a few pulses until soup is desired thickness (don’t forget to stir and feel free to adjust thickness with extra water and spices).
3. Add shredded chicken and parsley, stir well.
4. Serve hot with crusty bread for dipping.

20. Crockpot Lemon Chicken Orzo Soup

Crockpot Lemon Chicken Orzo Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT390M · Total: PT400M · Yield: [‘6’, ‘6 bowls’]

Cozy one-pot lemon chicken orzo soup with tender shredded chicken, soft pasta, and bright citrus flavors. It’s high protein, made in the crockpot for easy weeknight dinners, comforting, healthy, and minimal cleanup required!

Ingredients

• 4 medium chicken breasts (skinless and boneless)
• 2 large carrots (peeled and diced)
• 2 sticks celery (diced)
• 6 cloves garlic (minced)
• 4 cups chicken broth
• 4 cups vegetable broth
• 1 tsp onion powder
• 1 tbsp dried basil
• 1 tbsp Italian seasoning
• 4 bay leaves
• 1 cup orzo (uncooked)
• 1 lemon (juiced)
• 1 handful fresh parsley. chopped
• Salt and black pepper (to taste)

Instructions

1. Add chicken breasts, carrots, celery, garlic, chicken broth, vegetable broth, onion powder, dried basil, Italian seasoning, and bay leaves into a crockpot. Cook on low for 6-8 hours or on high for 3-4 hours.
2. When you only have 30 minutes left, remove the bay leaves from the crockpot and take the chicken out of the slow cooker.
3. Shred the chicken with 2 forks or a food processor and return the chicken to the crockpot. Add in orzo, lemon juice, and fresh parsley.
4. Make the heat is on high and cook for another 30 minutes, stirring every 10 minutes to prevent orzo from sticking to the bottom of the crockpot.
5. Once orzo is fully cooked, your soup is finished. Salt and pepper it to taste and serve immediately.

21. Cabbage Soup

Low Carb Cabbage Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT36M · Total: PT46M · Yield: [‘6’, ‘6 bowls’]

The cabbage soup without the carbs but wth all the comforting flavors. It’s dairy-free, low-calorie, high-protein, Paleo, Whole30 and gluten-free.

Ingredients

• 1 tbsp olive oil
• 1 large onion (finely chopped)
• 2 cloves garlic (minced)
• 1 lb lean ground beef
• Salt and black pepper (to taste)
• 14 oz can chopped tomatoes
• 6 cups shredded cabbage
• 1 tsp paprika
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp oregano
• 1/2 tsp thyme
• 1 bay leaf
• 5 cups beef broth
• Parsley (chopped)

Instructions

1. Heat up a large pot to medium-high heat and add olive oil.
2. Add in chopped onion and cook for 2-3 minutes until they have slightly softened.
3. Press in garlic cloves, add in ground beef, salt, and black pepper. Cook for 7-8 minutes, breaking the meat apart with a spatula.
4. Add chopped tomatoes, shredded cabbage, paprika, garlic, onion powder, oregano, thyme and bay leaf. Mix it all together very well.
5. Pour in the beef broth, stir it, and let it simmer for 25 minutes or so until the cabbage fully cooks.
6. Season with salt and black pepper to taste. Garnish with parsley before serving.

Save this collection for the next time you need practical meal inspiration. Start with the recipe that best matches your ingredients, then return to try the others throughout the week.