Low-calorie, high-protein soups are one of the simplest ways to eat healthy while feeling full and satisfied. They provide warmth and comfort but without the heaviness of high-fat or high-carb meals. Each soup in this list focuses on lean proteins, nutrient-dense vegetables, and light broths, making them both nourishing and easy to digest.
Whether you’re looking for a quick lunch, a light dinner, or meal prep ideas that last all week, these soups fit seamlessly into any routine. Here are eleven wholesome, low-calorie, high-protein soups you can enjoy any time of day.
1. Chicken And Vegetable Soup
This classic soup offers a timeless mix of lean chicken, colorful vegetables, and flavorful broth. It’s high in protein, rich in vitamins, and naturally low in calories.
Start with diced chicken breast, one of the leanest sources of protein. Add chopped carrots, celery, zucchini, onions, and a touch of garlic. Pour in low-sodium chicken broth and simmer until the vegetables soften and the chicken cooks through.
Each bowl delivers a good balance of protein and fiber. The mild flavors make it a go-to option for meal prep, and it reheats beautifully. It’s light enough for lunch but filling enough for dinner, especially on cool days.
2. Turkey And Spinach Soup
Turkey adds rich, savory flavor while keeping the calorie count low. Spinach boosts the nutrition profile with iron, calcium, and antioxidants. Together, they make a simple soup that supports muscle recovery and steady energy.
Cook ground turkey in a pot until browned, then add diced onions, tomatoes, and a few handfuls of spinach. Pour in chicken broth and simmer gently. The spinach wilts into the broth, giving it a smooth, hearty texture.
This soup is easy to make in large batches, making it ideal for weekly meal prep. It’s satisfying yet light, providing the right balance between protein and freshness.
3. Lentil And Chicken Soup
Combining lentils and chicken delivers both animal and plant-based protein in one dish. Lentils add fiber, keeping you full longer, while chicken gives structure and flavor.
To make this soup, cook lentils in broth with diced chicken, carrots, onions, and herbs like thyme or parsley. Let it simmer until the lentils are soft and the broth thickens slightly.
Each serving is nutrient-rich and hearty without being heavy. Lentil and chicken soup keeps well for several days, making it one of the most practical high-protein soups you can prepare ahead of time.
4. Egg Drop Soup
Egg drop soup is a comforting and low-calorie option that comes together in minutes. It’s simple yet satisfying, with delicate ribbons of egg floating in warm broth.
Bring chicken or vegetable broth to a gentle simmer, then slowly pour in beaten eggs while stirring. The heat creates soft egg strands that cook instantly. Add soy sauce, chopped scallions, or ginger for extra flavor.
This soup is light, rich in protein, and extremely easy to digest. It’s ideal when you want a warm, quick meal that won’t weigh you down.
5. Shrimp And Vegetable Soup
Shrimp provides lean protein with a delicate flavor that pairs well with vegetables like zucchini, spinach, or bell peppers. The broth remains light, making this soup perfect for a low-calorie diet.
Sauté shrimp briefly with garlic, then add chopped vegetables and low-sodium broth. Let it simmer until the shrimp turn pink and the vegetables soften.
This soup is colorful, refreshing, and nutrient-dense. It works well for lunches or light dinners and tastes great even when reheated.
6. Tofu And Miso Soup
Miso soup with tofu is a Japanese classic that combines plant-based protein with a probiotic-rich broth. It’s light, flavorful, and ideal for anyone who prefers a vegetarian or dairy-free option.
Dissolve miso paste in warm broth, then add cubed tofu and a small amount of seaweed. Simmer gently to preserve the tofu’s soft texture. You can finish with green onions for a fresh touch.
Each serving is packed with protein and gut-friendly nutrients. This soup is simple, comforting, and an excellent option for light meals.
7. Beef And Cabbage Soup
Beef and cabbage soup has a rich, savory flavor that feels hearty without being high in calories. Using lean beef ensures the soup remains high in protein but low in fat.
Brown lean ground beef in a pot, then add onions, cabbage, carrots, and a light tomato base. Pour in beef broth and simmer until the vegetables are tender.
The cabbage adds volume and texture, making each bowl satisfying. It’s filling enough to serve as a full meal, and the flavors improve over time, making it perfect for next-day lunches.
8. Tomato And White Bean Soup
Tomato soup becomes much more satisfying when white beans are added. The beans contribute protein and fiber, thickening the texture naturally.
Cook onions and garlic in olive oil, then add canned tomatoes, white beans, and broth. Let it simmer until the beans soften. You can blend part of the soup for a creamier texture while keeping some beans whole.
This soup is flavorful, wholesome, and easy to make in large batches. It’s a great vegetarian-friendly meal that delivers lasting fullness.
9. Chicken And Cauliflower Soup
Chicken and cauliflower soup is creamy in texture but low in calories. The cauliflower replaces heavier starches like potatoes while providing a smooth, comforting consistency.
Cook chicken with cauliflower, celery, and onions in broth. Once tender, blend part of the soup to thicken it, leaving chunks of chicken for texture.
It’s warm, filling, and full of protein. This soup is especially good for anyone following a low-carb, high-protein eating plan.
10. Turkey Chili
Turkey chili gives you the heartiness of traditional chili but with fewer calories. Ground turkey provides lean protein, while beans or lentils add fiber and texture.
Brown turkey in a pot, then add onions, bell peppers, tomatoes, and a blend of chili spices. Stir in kidney beans or black beans if you want extra substance. Simmer until thick and aromatic.
This dish offers bold flavor and plenty of protein in each serving. It stores well for several days and makes an easy, satisfying dinner option.
11. Eggplant And Chicken Soup
Eggplant brings a unique twist to chicken soup, adding body without extra calories. The result is a light, flavorful meal with a subtle, earthy flavor.
Sauté diced eggplant and garlic, then add chopped chicken and tomatoes. Pour in broth and cook until the eggplant softens and blends with the soup.
This combination is simple but nourishing, offering lean protein and antioxidants. It’s a refreshing alternative to standard chicken soup recipes.
Conclusion
Low-calorie, high-protein soups are practical, versatile, and perfect for maintaining balanced nutrition. Options like chicken and vegetable, lentil and chicken, and shrimp and vegetable provide comfort and lasting fullness without the heaviness of cream-based soups. Dishes such as tofu miso, turkey chili, and egg drop soup offer variety for different tastes and dietary needs.
These eleven soups can be prepared in advance, stored easily, and enjoyed all week. Each one provides satisfying warmth and balanced nutrition, helping you stay full and energized without consuming excess calories.