11 Low-Calorie High-Protein Soups – Guilt-Free, Gluten-Free, and Dairy-Free
These low-calorie, high-protein soups are a dream come true for clean eaters, weight watchers, and anyone looking to stay full and satisfied without dairy, gluten, or extra calories. Each recipe is nourishing, naturally gluten-free and dairy-free, and rich in flavor and protein — perfect for meal prep, post-workout recovery, or cozy, healthy dinners.
From hearty lentils to lean chicken and plant-based protein powerhouses, these soups are warming, nutrient-dense, and easy to make. Let’s dig into the list.
1. Spicy Lentil & Tomato Soup
Calories: ~220 per bowl
Protein: 17g
Packed with red lentils, crushed tomatoes, garlic, and cumin, this one-pot wonder is thick, comforting, and full of plant-based protein. The red lentils break down into a creamy consistency without any dairy.
Tip: Add fresh lemon juice before serving to brighten the flavors.
2. Chicken & Vegetable Quinoa Soup
Calories: ~250 per bowl
Protein: 27g
Lean chicken breast, quinoa, and a rainbow of vegetables simmered in a garlic-thyme broth make this soup a light yet satisfying option. Quinoa provides both protein and fiber.
Bonus: Freezes well and reheats beautifully.
3. Miso Tofu Soup with Bok Choy
Calories: ~180 per bowl
Protein: 15g
Silken tofu and miso paste create a rich umami base without any dairy. Add mushrooms, bok choy, and scallions for texture and depth.
Tip: Use gluten-free miso and tamari to keep it GF-friendly.
4. Spiced Red Lentil & Carrot Soup
Calories: ~200 per bowl
Protein: 16g
Carrots and red lentils are blended into a velvety, spiced soup with hints of turmeric, coriander, and ginger. It’s both anti-inflammatory and deeply satisfying.
Serving idea: Top with roasted chickpeas for crunch.
5. Turkey Cabbage Detox Soup
Calories: ~170 per bowl
Protein: 22g
Ground turkey, shredded cabbage, and tomatoes come together in a light broth that’s ultra-clean and filling. This soup is naturally low in carbs and excellent for meal prep.
Pro Tip: Add extra herbs like parsley or dill for freshness.
6. Black Bean & Sweet Potato Soup
Calories: ~230 per bowl
Protein: 14g
Hearty black beans and sweet potatoes are simmered with cumin, paprika, and lime for a smoky-sweet balance. It’s vegan, fiber-rich, and naturally creamy with no added fat.
Optional Topping: Chopped avocado or jalapeños.
7. Lemon Chicken Rice Soup (No Eggs, No Dairy)
Calories: ~240 per bowl
Protein: 26g
Inspired by Avgolemono, this light version uses chicken broth, shredded chicken, rice, lemon juice, and fresh dill — all without any eggs or cream. Bright, tangy, and satisfying.
Gluten-Free Tip: Use cooked brown rice or cauliflower rice for fewer carbs.
8. Zucchini & White Bean Basil Soup
Calories: ~210 per bowl
Protein: 15g
Blended white beans and zucchini form a creamy, green soup with a touch of garlic and fresh basil. The beans add both creaminess and protein without needing dairy or flour.
Great With: Toasted pumpkin seeds or gluten-free croutons.
9. Moroccan Chickpea & Spinach Soup
Calories: ~225 per bowl
Protein: 17g
Warm spices like cumin, cinnamon, and smoked paprika give this stew-like soup tons of flavor. Chickpeas and spinach make it filling and nutrient-rich.
Meal Prep Win: Even better the next day as flavors deepen.
10. Thai Coconut Curry Soup with Tempeh
Calories: ~240 per bowl
Protein: 19g
Tempeh adds plant-based protein and chewy texture to this spicy coconut milk-based soup. Use red curry paste, ginger, lime juice, and vegetables like bell pepper and spinach.
Dairy-Free Creaminess: Comes from full-fat coconut milk.
11. Ginger Garlic Egg Drop Soup (Vegan Style)
Calories: ~150 per bowl
Protein: 12g (with tofu or vegan egg substitute)
A lighter, plant-based version of classic egg drop soup using tofu and a drizzle of tahini or arrowroot to thicken. Infused with fresh ginger and garlic for immune-boosting flavor.
Add In: Chopped mushrooms or scallions for extra texture.
Bonus Tips for Guilt-Free Soup Success
- Use homemade or low-sodium broths to control salt and additives.
- Blend beans, lentils, or cauliflower for creaminess instead of dairy.
- Add leafy greens at the end for color, fiber, and nutrients.
- Top with seeds or herbs to add healthy fats and crunch without dairy or gluten.
These soups are perfect for anyone following a gluten-free, dairy-free, low-calorie lifestyle — with the added bonus of high protein to keep you satisfied. Enjoy them as a cozy lunch, prepped dinner, or post-workout refuel that loves your body back.