7 Low-Calorie High-Protein Soups (Under 500 Calories)
Looking for low-calorie high-protein soups that will actually keep you full? These comforting, healthy recipes each pack over 30 grams of protein and stay under 500 calories for the perfect mix of cozy and satisfying.
Soups are one of the easiest ways to eat healthy without feeling restricted. They’re warm, nourishing, and naturally portion-controlled, making them ideal for lunch meal prep or light weeknight dinners.
Whether you’re craving something creamy and indulgent (yet healthy!)or light and lemony, these low-calorie high-protein soups will help you stay on track without ever feeling deprived.
From hearty turkey chili and Greek Avgolemono to a one-pot lasagna soup that tastes like comfort in a bowl, each of these recipes is balanced, protein-packed, and full of flavor. Everything you want in a healthy meal!
Why Are Soups So Good for a Low-Calorie High-Protein Diet?
There’s a reason low-calorie high-protein soups are such a smart staple for healthy eating.
Protein is the most satiating macronutrient, meaning it helps you feel full longer and keeps your energy steady between meals. Pair that with the natural volume and hydration of a broth-based soup, and you’ve got a meal that’s both satisfying and calorie-conscious.
Soups also make it easy to build balance into your diet. Each bowl combines lean protein, fiber-rich vegetables, and complex carbs like lentils, beans, or ancient grains, all working together to nourish your body and fill you up.
So whether your goal is to meal prep for the week or simply eat lighter dinners that don’t leave you hungry, these high-protein soup low-calorie recipes are a simple way to stay on track.
7 Low-Calorie High-Protein Soups
When it comes to high-protein low-calorie soups, there are so many delicious options. We’ve rounded up our 7 favorite recipes that we go back to month after month and year after year. All under 500 calories with 30+ grams of protein.
- Avgolemono Soup
- Lentil Soup with Ancient Grains
- Healthy Chicken Chili
- High-Protein Taco Soup
- High-Protein Low-Calorie Turkey Chili
- Creamy High-Protein Lasagna Soup
- Birria Soup with Sweet Corn
1. Avgolemono Soup (Greek Lemon & Egg Chicken Soup)
The Veggie-Packed Avgolemono Soup Recipe brings a taste of Greece to your kitchen with its silky texture and bright lemon flavor.
Made with tender chicken, rice, and whisked eggs, it’s both light and creamy without any dairy.
Each bowl feels restorative and refreshing, yet delivers over 50 grams of protein to keep you satisfied. Perfect for cozy nights when you want something nourishing but not heavy.
Estimated Nutrition Facts: 405 calories | 56g protein | 20g carbs | 11g fat
Looking for more high-protein low-calorie inspiration? You’ll also enjoy 7 High-Protein Low-Calorie Snacks (Under 250 Calories & 20g+ Protein)
2. Lentil Soup with Ancient Grains
The Lentil Soup with Ancient Grains is a plant-forward, high-protein meal inspired by the Trader Joe’s favorite.
It combines hearty lentils, quinoa, and vegetables simmered in a flavorful tomato base for a filling yet balanced dish.
With plenty of fiber and protein, it’s a satisfying option for meatless meals or healthy lunch prep.
This one proves that comfort food can be just as energizing as it is nutritious.
Estimated Nutrition Facts: 473 calories | 50g protein* | 47g carbs | 11g fat
*this estimation includes the addition of unflavored collagen powder.
3. Healthy Chicken Chili (Kathee’s Famous Family Recipe)
The Healthy Chicken Chili is a family classic that’s been perfected over time.
Made with ground chicken, chicken sausage, and tons of warming spices, it’s rich in protein and comfort without feeling heavy.
The flavors develop beautifully as it simmers, making it an ideal make-ahead meal.
Serve it with fresh cilantro and avocado for a balanced, satisfying dinner that’s both nourishing and comforting.
Estimated Nutrition Facts: 492 calories | 42g protein | 9g carbs | 32g fat
4. High-Protein Taco Soup
The High-Protein Taco Soup is everything you love about taco night, in a hearty, one-pot form.
Lean ground beef, beans, and fire-roasted tomatoes come together in a smoky broth packed with bold Tex-Mex flavor.
It’s gluten-free, dairy-free, and under 500 calories, making it perfect for a healthy weeknight dinner.
Add a sprinkle of cilantro or crushed tortilla chips for extra crunch.
Estimated Nutrition Facts: 493 calories | 46g protein | 57g carbs | 10g fat
Want to keep your breakfasts healthy and high-protein? Check out 11 High-Protein Low-Calorie Breakfasts with 30g Protein & Under 300 Calories for more inspiration.
5. High-Protein Low-Calorie Turkey Chili with Lentils & Quinoa
The High-Protein Low-Calorie Turkey Chili is a powerhouse meal that’s both hearty and energizing.
Combining lean ground turkey with lentils and quinoa gives it a unique blend of textures and an impressive boost of protein and fiber.
Every bite is flavorful, filling, and balanced, ideal for meal prep or post-workout dinners. It’s comfort food that aligns perfectly with your health goals.
Estimated Nutrition Facts: 427 calories | 53g protein | 41g carbs | 7g fat
For more healthy meal prep ideas, try 7 High-Protein Low-Calorie Meal Prep Ideas Under 500 Calories.
6. Creamy High-Protein Lasagna Soup
The Creamy High-Protein Lasagna Soup turns classic lasagna into a lighter, easier, and equally satisfying soup.
Made with lean ground beef, a rich tomato broth, and broken lasagna noodles, it delivers all the cozy flavors of the original without the excess calories.
The broth becomes luxuriously creamy while staying under 500 calories per serving. It’s a perfect way to enjoy a comfort classic in a healthier, high-protein form.
Estimated Nutrition Facts: 495 calories | 44g protein | 41g carbs | 17g fat
7. Birria Soup with Sweet Corn & Crispy Tortilla Strips
The Birria Soup with Sweet Corn & Crispy Tortilla Strips brings bold, slow-cooked flavor to your dinner table with minimal effort.
Lean beef slowly simmers in a spiced broth until tender and deeply flavorful.
Sweet corn and crisp tortilla strips add the perfect contrast of textures.
It’s the ultimate high-protein comfort soup for weekends or meal prep, filling you up without weighing you down.
Estimated Nutrition Facts: 326 calories | 42g protein | 20g carbs | 9g fat
Tips to Boost Protein and Keep Calories Low in Any Soup
Once you know the basics, it’s easy to turn almost any soup into a high-protein, low-calorie meal. Here are a few of my favorite strategies:
- Choose lean proteins: Swap fattier meats for ground turkey, shredded chicken, or lean beef to get plenty of protein with fewer calories.
- Add plant-based power: Lentils, beans, and quinoa add a rich texture and extra protein while keeping your soups filling and fiber-packed.
- Skip the heavy cream: Use blended white beans, light coconut milk, or a spoonful of Greek yogurt to create a creamy texture without the excess calories.
- Focus on flavor, not fat: Layer flavor with herbs, spices, citrus, and roasted vegetables instead of relying on excessive amounts of oil, butter, or cheese.
- Meal prep: Portion soups into airtight containers and freeze individual servings for easy, grab-and-go lunches that stay under 500 calories.
These simple swaps can help you create endless healthy soup recipes that feel indulgent while aligning with your goals.
Final Thoughts
Each of these low-calorie high-protein soups proves that healthy eating can still feel cozy and deeply satisfying.
Whether you’re meal-prepping for the week or looking for a nourishing dinner after a long day, these recipes make it easy to stay full, energized, and aligned with your goals.
With balanced ingredients, simple prep, and plenty of flavor, they’re proof that comfort food and nutrition can beautifully coexist.
Let me know in the comments below which recipe you’re most excited to try.
Enjoy,
A small note for my readers – Over here at VLH Health, we occasionally include affiliate links in our posts. This means that if you purchase using my links, I will earn a small commission at no extra cost to you.
Hungry for more?
- 7 Healthy Crockpot Soup Recipes You’ll Want to Make on Repeat
- 21 Easy High-Protein Soup Ideas for Healthy, Lazy Dinners
- 9 Cozy Yet Healthy Winter Soups and Stews
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