Counting calories used to feel like a chore for me.

Now I just stick to soups that stay under 450 kcal without losing flavor.

That’s exactly what this fall high protein low carb soup roundup is all about. Every single recipe here keeps you full without wrecking your macros.

I actually meal prep these soups every Sunday for the week ahead. It saves me so much time during busy weeknights.

My favorite this round is the Keto Tuscan Soup at number 7. The Italian sausage and kale combo never gets old.

1. Creamy Crack Chicken Soup

Source: allnutritious.com

For me, bacon always adds a punch to a dish, and this recipe proves it.

Each spoonful is a perfect combination of butter, cheese, chicken, hints of herbs and spices like chives, dill, garlic, and onions, and of course – lashings of smoky bacon. High in protein, low in carbs, and under 450 kcal per bowl.

It’s an easy-to-make one-pot delight that feels like a cozy autumn hug in a bowl.

Per Serving:

• Calories: 340
• Fats: 27g
• Protein: 20g
• Carbs: 5g
• Fiber: 0.7g
• Sugar: 2.3g

2. Low Carb Hamburger Soup

Source: allnutritious.com

When the fam wants hamburgers and you don’t want to order unhealthy takeout, my low carb hamburger soup comes to the rescue.

It brings all the flavors of a classic hamburger – ground beef, cauliflower, tender veggies, and a rich tomato-beef broth, simmered together in one easy pot.

Serve with crusty garlic bread, perfect for a cold fall night when the family gathers for a bowl of pure comfort.

Per Serving:

• Calories: 199
• Fats: 8.5g
• Protein: 21g
• Carbs: 11g
• Fiber: 3.5g
• Sugar: 4.9g

3. Crockpot Turmeric Chicken Soup

I love this soup because it takes a classic chicken soup and gives it a little twist. Turmeric adds an earthy flavor and a beautiful golden color that makes the whole bowl feel special. Coming in at just 318 calories and 29g of protein, it’s one of the lighter options in this fall roundup.

I first made this while staying in an Airbnb and cooking for a friend who was recovering from a cold. She said the turmeric gave it a warmth that regular chicken soup just doesn’t have. It felt like the right kind of nourishing meal for someone who needed comfort and a boost at the same time.

This recipe fits the roundup because it proves high protein and low carb can still feel gentle and soothing. Carrots, celery, and onion keep things simple, while turmeric brings in health benefits and personality. I think it’s a great pick for anyone who wants a lighter fall soup that still keeps them full.

Per Serving:

• Calories: 318.02
• Fat: 18.46g
• Protein: 29.23g
• Carbs: 7.48g
• Fiber: 1.97g
• Sugar: 3.68g

4. Keto Broccoli Cheese Soup

Are you having a hard time getting your kids to eat their veggies? Serve them this!

This soup screams ooey, gooey cheesy comfort. Your kids won’t mind the broccoli. After all, everything goes well with cheese, right?

And it is loaded with 2 different kinds of cheese; cheddar, and cream cheese. So, it is a cheese lover’s dream.

All it takes is 10 minutes of prep time. Then, you let your slow cooker do the rest of the cooking. If you’re in the market for a slow cooker, there is a great deal on this one right here.

Serve with a nice keto flatbread. Honestly, this one is a great high protein lunch idea for the weekends.

Per Serving:

• Calories: 435
• Fats: 37g
• Protein: 18g
• Carbs: 9.2g
• Fiber: 1.6g
• Sugar: 3.5g

5. Creamy Taco Soup

Tacos meet soup in this easy low-carb creation. Packed with taco-inspired goodness and creaminess, what’s not to love?

This is a flavorful solution for those craving Mexican flavors with a high protein kick.

Per Serving:

• Calories: 382
• Fats: 30g
• Protein: 19g
• Net Carbs: 7g

6. Crockpot Ground Beef Veggie Soup

This one is a fall favorite of mine because it’s rich, hearty, and comes together with almost no effort. I just sear the ground beef, toss it in the crockpot with vegetables and herb broth, and let it simmer for hours. At 431 calories with 47.5g of protein and only 13g of carbs, it fits perfectly into this roundup’s high protein, low carb lineup.

I made a big batch of this last fall when I was hosting my brother at my place for a weekend. He isn’t usually a soup guy, but this one won him over fast. The beef makes it filling enough to feel like a real dinner, not just a starter.

It’s the kind of soup that proves low carb doesn’t mean boring. Every spoonful is loaded with tender veggies and savory beef in a warm, cozy broth. For anyone craving comfort food this season without blowing their macros, I think this recipe earns its spot on the list.

Per Serving:

• Calories: 431.18
• Fats: 24.17g
• Protein: 47.5g
• Carbs: 13.26g
• Fiber: 3.24g
• Sugar: 6.48g

7. Keto Tuscan Soup

Dive into a bowl of hearty goodness with this keto Tuscan soup. Packed with savory Italian sausage, sun-dried tomatoes, and kale, it’s a low-carb delight that’s sure to warm you up.

The rich flavors dance together like a perfect culinary symphony—comfort in every spoonful.

Per Serving:

• Calories: 376
• Fats: 32g
• Protein: 15g
• Net Carbs: 7.2g

8. Low Carb Cabbage Soup

Brace yourself for low-carb cabbage soup. Loaded with beef, cabbage, and a melody of spices, this low-carb wonder is a one-pan masterpiece.
While this uses humble ingredients, the result tastes like it came out of a restaurant. Say goodbye to carb-heavy options and indulge in a warm bowl of pure, hearty delight.

Per Serving:

• Calories: 216
• Fats: 11g
• Protein: 20g
• Net Carbs: 7.4g

9. Keto Chicken Tortilla Soup

Spice up your low-carb life with Keto Chicken Tortilla Soup. Packed with Mexican flavors, tender chicken, and crunchy toppings, it’s a fiesta in a bowl.
Who needs carbs when you can have this sizzling sensation? This is an excellent choice for leftovers or meal prepping because it will keep well for a few days at a time.

Per Serving:

• Calories: 407
• Fats: 28g
• Protein: 27g
• Net Carbs: 11.5g

10. Chicken Soup

Source: theforkedspoon.com

Who says chicken soup has to be basic? This recipe kicks it up a notch with a medley of veggies, tender chicken, and a broth that’s pure liquid gold.

It’s like a warm hug for your taste buds, minus the carb overload. A classic made low-carb and oh-so-satisfying!

Per Serving:

• Calories: 153
• Fats: 6g
• Protein: 20g
• Net Carbs: 3g

11. Stuffed Pepper Soup

Source: cupcakesandkalechips.com

Savor the taste of stuffed peppers without the carbs in this Low-Carb Stuffed Pepper Soup. Not only is this high in protein but it’s also packed with a ton of necessary nutrients.

Packed with ground beef, vibrant veggies, and a savory broth, it’s a symphony of flavors in every spoonful. A hearty, low-carb option designed to warm you from the inside out.

Per Serving:

• Calories: 286
• Fats: 17g
• Protein: 24g
• Net Carbs: 5g

12. Creamy White Chicken Chili

Source: anediblemosaic.com

Say hello to a bowl of warmth with White Chicken Chili. Creamy, spicy, and oh-so-flavorful, it’s a low-carb twist on a beloved favorite.

Loaded with succulent chicken and beans replaced with cauliflower, this soup is the definition of comfort, with a ton of nutrition hiding behind the taste.

Per Serving:

• Calories: 365
• Fats: 30g
• Protein: 18g
• Net Carbs: 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 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

15. Italian Wedding Egg Drop Soup

Source: easyhomemaderecipes.ca

Elevate your soup game with Italian Wedding Egg Drop Soup. A marriage of Italian flavors and egg drop elegance, this low-carb creation is a symphony of taste.

Perfectly seasoned broth, meatballs, and eggs unite for a bowl that’s as comforting as it is carb-conscious.

Per Serving:

• Calories: 269
• Fats: 18g
• Protein: 22g
• Net Carbs: 5g

16. Creamy Keto Italian Sausage Soup

Source: explorermomma.com

Dive into a bowl of creamy keto Italian sausage soup for a hearty and flavorful experience.

With the richness of Italian sausage and a creamy broth, it’s a low-carb delight that’s both comforting and satisfying. A taste of Italy the healthy way – Bellissimo!

Per Serving:

• Calories: 312
• Fats: 22g
• Protein: 20g
• Net Carbs: 3g

17. Sausage Kale Soup

Source: justisafourletterword.com

Instant Pot magic meets low-carb goodness in this Sausage Kale Soup. Loaded with flavor, thanks to sausage, kale, and a host of savory ingredients, it’s comfort without the carb overload.

Let your Instant Pot do the work (that’s one of my favorite ways to cook). Indulge in a bowl of warmth and satisfaction—minus the guilt!

Per Serving:

• Calories: 411
• Fats: 30g
• Protein: 22g
• Net Carbs: 12g

18. 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

19. Keto French Onion Soup

Source: sweetashoney.co

Elevate your soup experience with this keto French onion soup. Rich, flavorful, and topped with gooey cheese, it’s a low-carb twist on a classic.

Savor the deep, caramelized onion goodness without the carb overload. Perfect for cozy nights or whenever you want a touch of French culinary flair.

Per Serving:

• Calories: 202.7
• Fats: 14.2g
• Protein: 10.3g
• Net Carbs: 6.1g

20. Chicken Pot Pie Soup

Source: ketocookingchristian.com

Get all the cozy vibes of chicken pot pie in a low-carb bowl with this chicken pot pie soup. A warm and comforting option for those craving the classic flavors of a pot pie in a low-carb form.

Packed with tender chicken, veggies, and a creamy broth, it’s the ultimate comfort food without the crust-induced guilt.

Per Serving:

• Calories: 313
• Fats: 13g
• Protein: 23g
• Net Carbs: 4g

21. Thai Coconut Curry Chicken Soup

Source: ketocookingchristian.com

Take your taste buds on a flavorful journey with this Thai coconut curry chicken soup. A keto and low-carb delight, it’s a harmonious blend of coconut, curry, and tender chicken.

A warm and comforting bowl of high protein soup that brings the exotic flavors of Thailand to your table without the carb concern.

Per Serving:

• Calories: 223
• Fats: 13g
• Protein: 17g
• Net Carbs: 6g