Just because it’s spring, it doesn’t mean I don’t want to have a nice soup here and there. I especially love having my turmeric soup that’s highly anti-inflammatory, so I’ll want it no matter the time of the year.

I figured, I am not alone in this boat, so I’m sharing high protein spring soup recipes that are all under 500 calories. So, that you’re not only hitting your protein goals but also not exploding your calorie intake.

These soups are delicious!

1. Crockpot Lemon Chicken Orzo Soup

Here, the tender, shredded chicken and soft pasta blend with a delicious broth infused with garlic, herbs, and a bright kick of fresh lemon. 

This cozy crockpot lemon chicken orzo is full of bright, refreshing flavors. It’s a simple, healthy, one-pot meal perfect for a busy weeknight.

Per Serving:

• Calories: 334
• Fats: 4.6g
• Protein: 36g
• Carbs: 36g
• Fiber: 2.9g
• Sugar: 3.7g

2. Broccoli Cheese Soup

This broccoli cheese soup is great for those who are missing having a warm bowl of broccoli cheese soup but need to be more careful with the carb content.

The bowl is packing 18g of protein and has very little carbs!

Per Serving:

• Calories: 435
• Fats: 37g
• Protein: 18g
• Net Carbs: 7.6g

3. High Protein Cottage Cheese Tomato Soup

In this recipe, I use creamy cottage cheese to add a luxurious texture to tomato soup and offer a boost of protein.

It’s perfect for a spring dinner when there is still a hint of chill in the air. Simmered with sweet tomatoes, savory herbs, and a hint of garlic, this bowl feels hearty but light.

Serve with crusty garlic bread to dip.

Per Serving:

• Calories: 206
• Fats: 4.7g
• Protein: 15g
• Carbs: 30g
• Fiber: 6.5g
• Sugar: 18g

4. High Protein Chicken Taco Soup

Bold, zesty chicken taco soup made with tender shredded chicken, black beans, and corn in spiced broth.

It’s gluten-free, high-protein, and ready in just 30 minutes.

Per Serving:

• Calories: 463
• Fats: 9.8gg
• Protein: 47g
• Carbs: 52g
• Fiber: 14g
• Sugar: 10g

5. Chicken Fajita Soup

Family vibes and feel-good memories!

Tender chicken, sautéed peppers and onions, and a savory broth simmer together with bright lime and aromatic spices.

Serve it with warm tortillas or crunchy tortilla strips for scooping, and watch everyone gather around the table on a cool spring night for a memorable fajita-style experience.

Per Serving:

• Calories: 496
• Fats: 30g
• Protein: 40g
• Carbs: 17g
• Fiber: 5.7g
• Sugar: 6.8g

6. Anti-Inflammatory Turmeric Chicken Soup

This is one of my go-to anti-inflammatory soups when my gut is acting up. This turmeric chicken soup is heartwarming, gluten-free, protein-rich, and low in fat.

And, in addition to turmeric and ginger, it’s packed with nutrient-rich ingredients like carrots, spinach, celery, and cauliflower rice.

Per Serving:

• Calories: 305
• Fats: 8.6g
• Protein: 28g
• Carbs: 29g
• Sugar: 11g

7. Cabbage Soup

This hearty soup is just what your family needs to warm up on a crisp spring evening. Cabbage takes center stage – low in calories, high in fiber, and full of comfort.

It’s also wonderfully versatile. Try it with Napa or Savoy cabbage, and swap out the ground beef for chicken or turkey to keep things interesting and flavorful every time you make it.

Per Serving:

• Calories: 216
• Fats: 11g
• Protein: 20g
• Carbs: 11g
• Fiber: 3.6g
• Sugar: 5.4g

8. Crockpot Lemon Chicken Soup

Dinner that’s warm, high protein, loved by kids and grown-ups alike, and so easy, anyone can make it? Yes, please.

Grab your instant pot, dump in the ingredients, and this healthy soup will be ready for dinner. It’s packed with veggies, tender chicken, and a light lemony flavor. Serve it with rice, orzo, pasta, or quinoa.

Per Serving:

• Calories: 345
• Fats: 7.4g
• Protein: 36.5g
• Carbs: 30.6g
• Fiber: 3.1g
• Sugar: 4.2g

9. High Protein Cottage Cheese Tomato Soup

Let’s not forget about tomatoes – vibrant, tangy, and packed with flavor. This rich and creamy soup delivers loads of warmth, comfort, and satisfaction.

It contains veggies and cottage cheese for added protein, and makes a fabulous meal when served with grilled halloumi sandwiches.

Per Serving:

• Calories: 206
• Fats: 0.5g
• Protein: 15g
• Carbs: 30g
• Fiber: 6.5g
• Sugar: 18g

10. Taco Soup

Who says tacos have to be paired with tortillas? My delectable taco soup will prove them wrong by offering a hearty meal that will have everyone coming back for seconds.

The secret? I use heavy cream that takes the dish to the next level of comfort-ness, velvety-ness, and delicious-ness.

And, you can easily make it vegetarian by swapping the ground beef with plant-based meat.

Per Serving:

• Calories: 382
• Fats: 30g
• Protein: 19g
• Carbs: 11g
• Fiber: 3.9g
• Sugar: 4.1g

11. Chicken Tortilla Soup

This recipe offers all the tasty flavors of chicken tortilla but with low carbs and high protein. It’s a great way to indulge your tortilla cravings and stay healthy.

Anyone can make this recipe – it’s so easy and quick. And, it’s versatile – add a splash of coconut milk to make it creamier, a touch of chipotle powder for an extra-spicy kick, or some roasted bell peppers for a hint of sweetness.

Per Serving:

• Calories: 407
• Fats: 28g
• Protein: 27g
• Carbs: 17g
• Fiber: 5.5g
• Sugar: 5.3g

12. Tuscan Soup

Still dreaming of that Italian getaway? Step into the kitchen and make your dreams come true with the flavors of Italian sausages, sun-dried tomatoes, garlic, kale, olive oil, and heavy cream.

Dish it up in deep ceramic bowls, then top with a generous sprinkle of grated Parmesan and a pop of fresh parsley for that rustic Mediterranean finish.

Per Serving:

• Calories: 376
• Fats: 32g
• Protein: 15g
• Carbs: 9.9g
• Fiber: 1.7g
• Sugar: 2.5g

13. Turkey Meatball and Zucchini Noodle Soup

Source: cookathomemom.com

Spiralized zucchini, turkey meatballs, and a savory broth—welcome to the bliss of Turkey Meatball Zoodle Soup.

Low-carb comfort in a bowl that’s not just delicious but also guilt-free. It’s like a culinary hug minus the extra carbs. Quick, easy, and oh-so-satisfying!

Per Serving:

• Calories: 353.89
• Fats: 22.1g
• Protein: 33.43g
• Net Carbs: 5.62g

14. Keto Pho

Source: wholesomeyum.com

This fragrant steak pho is keto-friendly, as you’ll serve it with tender zucchini noodles!

A perfect blend of warming spices delivers delicious flavors. Use star anise, cinnamon sticks, cardamom pods, coriander seeds, cloves, and ground ginger.

Bone broth and fish sauce deliver a unique pho flavor. Pour your broth over zoodles and thinly sliced steak – the hot broth will cook the steak in your bowl!

Per Serving:

• Calories: 218
• Fats: 5.3g
• Protein: 32.9g
• Carbs: 7.8g
• Fiber: 3g
• Sugar: 4.3g

15. Chicken Detox Soup

Source: currytrail.in

After feasting during the holidays, you may be feeling sluggish. This chicken detox is packed with loads of ingredients that will help you detox.

Not only is it packed with veggies for a healthy dose of antioxidants, but it also contains healing spices too.

For instance, ginger not only gives the soup some heat, but it also has anti-cancer and anti-inflammatory properties.

Turmeric also helps with inflammation and may even fight cancer too. And let’s not forget about the garlic. Garlic helps lower blood lipids and boosts circulation– so don’t worry about garlic breath.

As an added bonus, this soup is very low in calories. So, you can eat to your heart’s delight.

Per Serving:

• Calories: 179
• Fats: 5g
• Protein: 17g
• Carbs: 16g
• Fiber: 3g
• Sugar: 6g

16. Broccoli Cheddar Soup

Source: iheartvegetables.com

Creamy and cheesy, this crockpot broccoli cheese soup is a spring dinner delight.

Liz from I Heart Vegetables offers a recipe that includes cheddar cheese for a tangy cheesy flavor and cottage cheese to add extra richness and a protein boost. It’s the perfect comfort bowl, and so easy to make.

Per Serving:

• Calories: 343
• Fats: 15.4g
• Protein: 20.9g
• Carbs: 32.7g
• Fiber: 4.6g
• Sugar: 15.9g

17. Meatball Soup

Source: atastefortravel.ca

What’s even more comforting than meatballs or soup after a stressful day? Meatball soup!

Big, juicy, melt-in-your-mouth homemade meatballs sit in a piping hot beef broth. The nicely julienned carrots and fresh mint and cilantro add a pop of color and freshness.

This soup tastes great and is good for you too. In fact, one serving provides 114% of your daily vitamin A needs, which you need for healthy peepers.

And even though you’re making the meatballs from scratch, this soup doesn’t take long to make. All it takes is 30 minutes, and you have a nice pot of soup that will warm your soul.

Per Serving:

• Calories: 310
• Fats: 11g
• Protein: 35g
• Carbs: 17g
• Fiber: 3g
• Sugar: 4g

18. White Bean Soup

Source: dishingouthealth.com

Imagine settling down to a delicious bowl of soup packed with protein-rich beans, fresh aromatics, a hint of lemon, woodsy rosemary, tender escarole, and a sprinkle of Parmesan for an irresistible savory finish.

This easy recipe is perfect for meal prep, so whip up a big batch and enjoy peace of mind knowing that dinner is ready to warm up the family on spring nights.

Per Serving:

• Calories: 357
• Fats: 9g
• Protein: 15g
• Carbs: 54g
• Fiber: 15g
• Sugar: 7g

19. Buffalo Chicken Soup

 

Source: wholesomeyum.com

Spice up your soup game with this low-carb buffalo chicken concoction. A zesty blend of flavors, it’s a hot and hearty option for those who crave a kick in every spoonful.

Whether you’re a buffalo sauce aficionado or just looking to add some heat to your low-carb repertoire, this high protein lunch is a winner.

Per Serving:

• Calories: 314
• Fats: 20g
• Protein: 28.2g
• Net Carbs: 4.1g

20. Turkey Bean Spinach Soup

Source: rachelcooks.com

If you’re still unsure about how easy it is to make soup, how about one pot and 20 minutes to create a heart-warming bowl that’ll get loads of compliments?

Rachel’s turkey bean spinach soup is packed with protein, vegetables, and flavor. It’s also versatile and just as tasty if you use ground chicken or Italian sausage instead of turkey.

Per Serving:

• Calories: 303
• Fats: 12g
• Protein: 26g
• Carbs: 24g
• Fiber: 6g
• Sugar: 3g

21. Chicken Soup

Source: healthyseasonalrecipes.com

Need a soul-soothing, low-carb elixir? Look no further than this keto chicken soup.

Packed with savory broth, tender chicken, and veggies, it’s a comforting remedy for hunger without the carb overload.

This keto soup is a warm hug in a bowl, whether you’re feeling under the weather or just in need of a nourishing pick-me-up.

Per Serving:

• Calories: 196
• Fats: 10.49g
• Protein: 26.4g
• Net Carbs: 4g