25 Easy High Protein Low Calorie Soups

If you're trying to eat healthier, stay full, and keep calories in check, soup is one of the easiest meals to lean on. This roundup of easy high protein low calorie soups includes recipes with 25 grams of protein or more and under 400 calories per serving, making them ideal for weight loss and everyday healthy eating.

These soups are simple to make, packed with lean protein, and filling enough to actually keep hunger away. You'll find cozy classics, lighter comfort soups, and flavorful options that work for lunch, dinner, or meal prep.

I lean on high protein soups a lot when I want something warm and satisfying without blowing my calories for the day. They're easy to batch cook, reheat well, and make sticking to protein goals feel doable instead of restrictive. This list includes a mix of Whole Lotta Yum favorites along with popular high protein soup recipes from other trusted food bloggers.

Why High Protein Low Calorie Soups Work So Well

When I started focusing on protein, soup quickly became a go to meal. High protein soups are naturally filling because protein slows digestion and helps control appetite. When you pair lean protein with broth based soups and lots of vegetables, you get volume without excess calories.

Most of the soups in this list rely on chicken breast, turkey, lean beef, seafood, eggs, or protein rich dairy swaps like cottage cheese or Greek yogurt. They're easy, affordable, and perfect for weight loss focused meal planning.

25 High Protein Low Calorie Soup Recipes

1

Easy Instant Pot Chicken Noodle Soup (with Cooked Chicken)

This pressure cooker chicken noodle soup is a lighter take on a classic comfort food, packed with tender chicken and simple vegetables. It comes together fast and delivers solid protein while keeping calories in check, making it great for easy lunches or cozy dinners.

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2

Healthy Carrot Soup (Easy High Protein)

This high protein carrot soup blends naturally sweet carrots with added protein for a smooth, filling bowl that feels comforting but still light. It's a great option when you want a veggie-forward soup that supports weight loss and keeps you satisfied.

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3

Healthy Zucchini Soup (High Protein Cottage Cheese Recipe)

This high protein zucchini soup is light, fresh, and surprisingly filling thanks to the added protein boost. It's perfect for using up summer zucchini while sticking to low calorie, high protein goals.

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4

Easy High Protein Corn Chowder (Creamy & Healthy)

This high protein corn chowder delivers creamy texture and sweet corn flavor without being heavy. It's a satisfying soup option that balances comfort food vibes with protein to help keep hunger under control.

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5

Healthy Tomato Soup with Cottage Cheese

This high protein tomato soup is smooth, cozy, and more filling than traditional tomato soup. It's a great choice for pairing with lighter meals while still hitting protein goals for weight loss.

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6

Easy High Protein Broccoli Cheddar Soup

This high protein broccoli cheddar soup gives you that classic creamy flavor with a protein-packed twist. It's rich enough to feel indulgent but balanced enough to fit into a low calorie, high protein meal plan.

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7

Creamy High Protein Vegetable Soup (1 Base + 6 Flavors)

This high protein vegetable soup is loaded with colorful veggies and boosted with extra protein to make it more filling than standard veggie soup. It's a great option for meal prep and lighter dinners that still satisfy.

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8

Chicken Pozole Recipe (Instant Pot Pasole + Stovetop)

This chicken pozole is a hearty, flavorful soup made with tender chicken and bold spices. It's naturally high in protein and works well as a filling, lower calorie soup option when portioned thoughtfully.

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9

Instant Pot Chicken Gnocchi Soup

This Instant Pot chicken gnocchi soup delivers cozy, creamy flavor with plenty of protein from chicken. It's a comforting soup that still fits into a higher protein lifestyle when enjoyed as part of a balanced meal.

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10

Chicken Taco Soup (High Protein | Gluten Free)

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11

Easy Instant Pot Chili No Beans

This keto chili is rich, hearty, and packed with protein while keeping carbs low. It's a great high protein soup option when you want something filling and comforting without extra calories.

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12

Instant Pot Chicken Stew (Cuban Chicken Stew)

This Instant Pot chicken stew is loaded with tender chicken and vegetables in a flavorful broth. It's a high protein, low calorie option that feels like a full meal in a bowl.

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13

Dairy Free Clam Chowder (Paleo, Whole30)

This dairy free clam chowder delivers classic chowder flavor with a lighter, dairy-free base. It's a protein-rich soup that's satisfying without being overly heavy or calorie dense.

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14

Creamy Instant Pot Chicken Taco Soup

This Instant Pot chicken taco soup is fast, flavorful, and packed with lean protein. It's perfect for busy days when you want a filling, low calorie soup with bold flavor.

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15

White Chicken Chili Instant Pot Recipe

This Instant Pot white chicken chili is creamy, comforting, and high in protein thanks to plenty of chicken. It's a great soup choice for weight loss focused meals that still feel cozy.

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16

High Protein Soup

This high protein soup recipe is designed specifically to maximize protein while keeping calories reasonable. It's a great example of how soup can be both filling and supportive of weight loss goals.

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17

High Protein Minestrone Soup

This high protein minestrone soup adds extra protein to a classic vegetable-packed favorite. It's hearty, filling, and ideal for anyone looking to stay full on fewer calories.

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18

High-Protein Chickpea Chicken Soup

This easy healthy chicken soup focuses on simple ingredients and lean protein. It's a great everyday option for weight loss, meal prep, or light dinners.

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19

Creamy High Protein Chicken Enchilada Soup

This creamy chicken enchilada soup delivers bold flavor and a comforting texture while still offering plenty of protein. It's a satisfying soup that works well for higher protein meal plans.

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20

Bison Chili with Butternut Squash

This bison chili is naturally high in protein thanks to lean bison meat. It's a hearty, lower calorie alternative to traditional beef chili and great for staying full longer.

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21

Vegetable Beef Barley Soup

This beef barley soup combines lean beef with hearty barley for a protein-rich, satisfying bowl. It's a great option when you want a filling soup that still fits into balanced, calorie-aware eating.

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22

Meatballs And Vegetables Soup (Grain-Free)

This is a delicious homemade grain-free easy soup with meatballs and vegetables that you can enjoy for dinner or lunch!

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23

Ground Beef And Lentil Soup Recipe

This ground beef and lentil soup recipe is a great dinner or lunch idea. It's easy to make and healthy too, rich in iron and protein

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24

Dairy Free Chicken Wild Rice Soup

This dairy free chicken wild rice soup is comforting, hearty, and packed with protein from chicken. It's a great choice for those who want a filling soup without heavy cream.

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25

Hamburger Soup

This low carb hamburger soup uses lean ground beef and vegetables to keep carbs and calories low. It's a protein-packed soup that works well for weight loss and meal prep.

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FAQs

What makes a soup high protein and low calorie?

A soup is considered high protein and low calorie when it contains at least 25 grams of protein per serving while staying under 400 calories. This is usually achieved by using lean protein sources and broth based bases instead of cream.

Are high protein soups good for weight loss?

Yes. High protein soups help you feel full longer, which can reduce snacking and overeating. They are especially helpful for calorie controlled diets focused on weight loss.

Can I meal prep high protein soups?

Most high protein soups are great for meal prep. They store well in the fridge for up to four days and many can be frozen for later use.

What is the best protein to add to soup?

Chicken breast, turkey, lean beef, shrimp, egg whites, and protein rich dairy like cottage cheese or Greek yogurt are some of the best options for boosting protein without adding many calories.

How can I increase protein in soup without adding calories?

Add extra lean meat, use egg whites, stir in blended cottage cheese, or choose bone broth with added protein. These options increase protein while keeping calories low.