11 Low-Calorie High-Protein Soups You Can Enjoy Guilt-Free (Gluten-Free & Dairy-Free)
When you’re craving comfort in a bowl but want to stick to clean eating goals, these low-calorie high-protein soups are exactly what your body — and taste buds — need. Each of these soups is naturally gluten-free, dairy-free, and guilt-free, with high protein content to keep you full and energized.
Perfect for meal prep, weight management, or just nourishing, warming meals, these 11 soups are simple, satisfying, and loaded with flavor.
1. Chicken and Vegetable Soup (30-Minute Classic)
A light, brothy soup packed with shredded chicken breast, carrots, celery, onions, and herbs. No noodles needed.
- Protein: 30g per serving
- Calories: ~220
- Why You’ll Love It: Simple, clean, and cozy. Perfect for meal prep.
2. Turkey Cabbage Detox Soup
Lean ground turkey, shredded cabbage, diced tomatoes, and garlic simmer in a savory broth.
- Protein: 28g
- Calories: ~200
- Bonus: Naturally low-carb and very filling thanks to fiber-rich cabbage.
3. Red Lentil and Carrot Soup
Blended for a silky texture, this soup gets its protein from red lentils, with aromatics like cumin, ginger, and garlic for depth.
- Protein: 18g
- Calories: ~230
- Why It Works: Vegan-friendly and high in plant protein.
4. Thai-Inspired Coconut Chicken Soup
Tender chicken pieces, mushrooms, and lime juice in a rich coconut-lime broth, spiced with lemongrass and ginger.
- Protein: 26g
- Calories: ~280
- Sub Tips: Use light coconut milk for fewer calories; naturally dairy- and gluten-free.
5. Hearty Chickpea and Kale Soup
A rustic, tomato-based soup with canned chickpeas, garlic, and chopped kale simmered in vegetable broth.
- Protein: 19g
- Calories: ~240
- Great For: Vegans looking for a warm, fiber-rich bowl.
6. Beef and Zucchini Noodle Soup
Swap pasta for zucchini noodles in this lean ground beef soup, simmered in garlic-tomato broth with Italian herbs.
- Protein: 32g
- Calories: ~270
- Keto-Friendly: Yes, and also very filling.
7. Mexican Black Bean Soup (with Quinoa)
Smoky, spiced black beans and quinoa simmered with tomatoes, cumin, and a hint of lime.
- Protein: 20g
- Calories: ~250
- Add Avocado? Go ahead for healthy fat — it’s still dairy-free.
8. Ginger-Garlic Tofu Veggie Soup
Cubed tofu in a gingery, garlic-rich broth with bok choy, mushrooms, and carrots.
- Protein: 21g
- Calories: ~230
- Why It’s Great: High in plant protein and naturally low in fat.
9. Slow Cooker White Chicken Chili (No Dairy)
Tender chicken breast, white beans, green chilies, and cumin slow-simmered into a creamy-style chili — using pureed beans instead of cream.
- Protein: 34g
- Calories: ~290
- Creamy Trick: Blend half the beans with broth for a thick texture.
10. Spicy Lentil and Tomato Soup
Red lentils and fire-roasted tomatoes spiced with paprika, cumin, and chili for a warming, protein-rich vegan soup.
- Protein: 18–20g
- Calories: ~220
- Perfect For: Cold nights or anti-inflammatory meal plans.
11. Egg Drop Soup with Chicken
Light, nourishing broth with whisked egg ribbons, chicken breast strips, and green onions.
- Protein: 30g
- Calories: ~190
- Low Carb & Fast: Done in 15 minutes!
Final Tips for Making Protein-Packed Soups
- Add legumes (lentils, chickpeas, black beans) for fiber and plant protein
- Use lean meats like chicken breast, ground turkey, or white fish
- Try tofu or tempeh in brothy, Asian-style soups
- Use bone broth or collagen powder to boost protein without changing flavor
- Avoid cream — blend beans, sweet potatoes, or cauliflower for creamy texture
All 11 of these soups are:
- Under 300 calories per serving
- High in protein (18g to 35g)
- Gluten-free & dairy-free
- Easy to make in one pot or slow cooker
Perfect for batch cooking, freezing, or warming up a cozy lunch.