Craveable 14 Low Carb Soup Recipes Under 300 Calories

Craving cozy bowls without the carb crash? These low carb soup recipes pack serious flavor while keeping things light and under 300 calories. We’re talking creamy textures, bold spices, and fast weeknight wins. Ready to ladle up something you’ll actually look forward to?

1. Creamy Garlic Parmesan Chicken “Noodle” Soup That Feels Like A Hug

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This bowl tastes like Alfredo met chicken soup and decided to be weeknight-friendly. We swap noodles for tender zucchini ribbons so you get that slurp factor without the carb bomb. Perfect for chilly nights or when you need a quick comfort fix.

Ingredients:

• 1 tbsp olive oil
• 1 lb boneless skinless chicken breast, diced
• 4 cloves garlic, minced
• 1 small yellow onion, diced
• 4 cups low-sodium chicken broth
• 1/2 cup unsweetened almond milk
• 1/3 cup grated Parmesan
• 2 medium zucchini, peeled into ribbons or spiralized
• 1 tsp Italian seasoning
• Salt and pepper to taste
• 2 tbsp fresh parsley, chopped

Instructions:

1. Heat oil in a pot over medium. Sear chicken with salt and pepper for 4–5 minutes until lightly browned.
2. Add onion and garlic; cook 2 minutes until fragrant.
3. Pour in broth and Italian seasoning. Simmer 10 minutes until chicken cooks through.
4. Stir in almond milk and Parmesan until creamy. Add zucchini ribbons and cook 2–3 minutes until just tender.
5. Finish with parsley. Adjust salt and pepper.

Serve hot with extra Parmesan if you’re feeling fancy. Want it richer? Add 2 tbsp of cream cheese (still stays low carb, FYI). Don’t overcook the zucchini or it’ll get mushy—nobody asked for sad noodles.

Serving size: 1 of 4 servings (about 1.5 cups)

Estimated nutrition (per serving): 260 Calories; 10g Fat; 8g Carbs; 2g Fiber; 6g Net Carbs; 33g Protein. Values are estimates and may vary.

2. Zesty Lemon Turkey Orzo… Minus The Orzo

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You’ll get bright, sunshiney vibes from lemon and dill with hearty turkey and cauliflower rice. It hits that chicken-and-rice nostalgia without the carbs. Meal prep gold for busy weeks.

Ingredients:

• 1 tbsp olive oil
• 12 oz lean ground turkey
• 1 cup celery, diced
• 1 cup carrots, diced
• 1 small onion, diced
• 4 cups chicken broth
• 2 cups cauliflower rice
• 1 lemon, zest and juice
• 2 tbsp fresh dill, chopped
• Salt and pepper

Instructions:

1. Brown turkey in oil over medium, breaking up, 4–5 minutes. Season with salt and pepper.
2. Add onion, carrots, and celery; cook 5 minutes until softened.
3. Pour in broth and bring to a simmer. Stir in cauliflower rice; cook 5 minutes.
4. Add lemon zest and juice, then dill. Adjust seasoning.

Finish with extra dill if you’re a herb lover. For a richer vibe, stir in 1 beaten egg off heat for a light avgolemono moment. IMO, the lemon is non-negotiable.

Serving size: 1 of 5 servings (about 1.25 cups)

Estimated nutrition (per serving): 195 Calories; 7g Fat; 10g Carbs; 3g Fiber; 7g Net Carbs; 22g Protein. Values are estimates and may vary.

3. Smoky Bacon & Broccoli Cheddar That Won’t Break The Bank

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All the pub-style flavor with fewer carbs and zero heaviness. Crisp bacon, creamy cheddar, and loads of broccoli make this weeknight soup a keeper. Your inner cheese goblin will be very happy.

Ingredients:

• 3 slices thick-cut bacon, chopped
• 1 tbsp butter
• 1/2 small onion, minced
• 3 cups broccoli florets, chopped small
• 3 cups chicken or veggie broth
• 1 cup unsweetened almond milk
• 1 cup shredded sharp cheddar
• 1/4 tsp smoked paprika
• Salt and pepper

Instructions:

1. Crisp bacon in a pot; remove and reserve. Leave 1 tsp drippings.
2. Add butter and onion; cook 2–3 minutes.
3. Add broccoli and broth; simmer 8–10 minutes until tender.
4. Stir in almond milk, smoked paprika, and cheese until melted. Do not boil.
5. Top bowls with bacon. Season to taste.

Blend half the soup if you like it extra creamy. Swap cheddar for Gruyère for bougie vibes. Trust me, the smoked paprika makes it pop.

Serving size: 1 of 4 servings (about 1.25 cups)

Estimated nutrition (per serving): 285 Calories; 19g Fat; 10g Carbs; 3g Fiber; 7g Net Carbs; 18g Protein. Values are estimates and may vary.

4. Ginger Miso Zoodle Soup That Clears Your Head

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This is your gentle reset in a bowl: clean, savory, and deeply satisfying. Miso brings umami while ginger and garlic wake everything up. Great for sick days or post-gym recovery.

Ingredients:

• 1 tsp sesame oil
• 3 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 4 cups low-sodium chicken or veggie broth
• 2 tbsp white miso paste
• 1 tbsp tamari or soy sauce
• 2 medium zucchini, spiralized
• 1 cup baby spinach
• 2 green onions, sliced
• 1 tsp rice vinegar (optional)

Instructions:

1. Sauté garlic and ginger in sesame oil for 30 seconds.
2. Add broth; bring to a gentle simmer.
3. Whisk miso with a ladle of hot broth, then stir back in with tamari.
4. Add zoodles and spinach; cook 2 minutes just until tender.
5. Finish with green onions and vinegar.

Add tofu or shredded chicken for extra protein. Don’t boil miso or you’ll mute its flavor—gentle heat only. A drizzle of chili oil? Chef’s kiss.

Serving size: 1 of 3 servings (about 1.5 cups)

Estimated nutrition (per serving): 110 Calories; 4g Fat; 10g Carbs; 2g Fiber; 8g Net Carbs; 7g Protein. Values are estimates and may vary.

5. Creamy Tomato Basil With Ricotta Clouds

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All the cozy tomato goodness, none of the sugar overload. Whipped ricotta adds a dreamy swirl that feels fancy but takes 10 seconds. Pair with a salad and call it dinner.

Ingredients:

• 1 tbsp olive oil
• 1 small onion, chopped
• 3 cloves garlic, minced
• 1 (28 oz) can crushed tomatoes (no sugar added)
• 2 cups chicken or veggie broth
• 1/2 cup unsweetened almond milk
• 1/4 cup ricotta
• 1/4 cup fresh basil, chopped
• 1/2 tsp red pepper flakes (optional)
• Salt and pepper

Instructions:

1. Sauté onion in oil 3–4 minutes; add garlic 30 seconds.
2. Add tomatoes, broth, and flakes; simmer 10 minutes.
3. Blend until smooth (optional). Stir in almond milk and most basil.
4. Top bowls with a dollop of ricotta and remaining basil.

Swap ricotta for a spoon of mascarpone if you’re feeling extra. Want roast-y depth? Add a few sun-dried tomatoes. Keep it chunky if you like texture.

Serving size: 1 of 5 servings (about 1.25 cups)

Estimated nutrition (per serving): 170 Calories; 8g Fat; 16g Carbs; 4g Fiber; 12g Net Carbs; 6g Protein. Values are estimates and may vary.

6. Thai-Inspired Coconut Lime Chicken Soup (Kinda Like Tom Kha)

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Silky coconut milk, tangy lime, and tender chicken make this a total mood booster. We keep the carbs low by loading up on mushrooms and greens. It tastes restaurant-level but you did it in 25 minutes—flex.

Ingredients:

• 1 tsp coconut oil
• 1 lb chicken breast, thinly sliced
• 3 cups chicken broth
• 1 can (13.5 oz) light coconut milk
• 1 cup mushrooms, sliced
• 1 cup baby bok choy, chopped
• 1 tbsp fish sauce
• 1 tbsp fresh lime juice + zest
• 1 tsp red curry paste (or to taste)
• Fresh cilantro for garnish

Instructions:

1. Sear chicken in coconut oil for 2–3 minutes.
2. Add broth, coconut milk, curry paste, and mushrooms; simmer 8 minutes.
3. Stir in bok choy, fish sauce, and lime; cook 2 more minutes.
4. Garnish with cilantro.

Add lemongrass or galangal if you have them—flavor bomb. Keep curry paste modest unless you like to sweat. Serve with extra lime wedges because acid = magic.

Serving size: 1 of 4 servings (about 1.25 cups)

Estimated nutrition (per serving): 240 Calories; 12g Fat; 8g Carbs; 2g Fiber; 6g Net Carbs; 26g Protein. Values are estimates and may vary.

7. Italian Sausage, Kale & Cauliflower Gnocchi (Without The Gnocchi)

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Big Italian flavors, tiny carbs. Spicy sausage, kale, and cauliflower florets stand in for gnocchi so you still get hearty bites. It’s a one-pot wonder for chilly evenings.

Ingredients:

• 8 oz Italian turkey sausage, casings removed
• 1 tbsp olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 4 cups chicken broth
• 3 cups cauliflower florets, small
• 3 cups kale, chopped
• 1/2 tsp red pepper flakes
• Salt and pepper

Instructions:

1. Brown sausage in oil, breaking up, 4 minutes. Add onion and garlic; cook 2 minutes.
2. Pour in broth and add cauliflower; simmer 8 minutes until tender.
3. Stir in kale and flakes; cook 2–3 minutes. Season.

Finish with a sprinkle of Parmesan or a splash of cream for indulgence. Swap kale for spinach if that’s what’s in your fridge. Simple, hearty, done.

Serving size: 1 of 4 servings (about 1.5 cups)

Estimated nutrition (per serving): 220 Calories; 10g Fat; 12g Carbs; 3g Fiber; 9g Net Carbs; 20g Protein. Values are estimates and may vary.

8. Moroccan Spiced Chicken & Cauliflower Soup

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Warm spices like cumin, coriander, and a hint of cinnamon make this unforgettable. Cauliflower soaks up the flavors while chicken keeps it filling. It smells like your kitchen took a quick vacation.

Ingredients:

• 1 tbsp olive oil
• 1 lb chicken thighs, diced
• 1 small onion, minced
• 3 cloves garlic, minced
• 1 tbsp tomato paste
• 1 tsp each ground cumin and coriander
• 1/4 tsp cinnamon
• 4 cups chicken broth
• 3 cups cauliflower florets
• 1/4 cup fresh cilantro, chopped
• Salt and pepper

Instructions:

1. Sear chicken in oil 4 minutes. Add onion and garlic; cook 2 minutes.
2. Stir in tomato paste and spices; toast 1 minute.
3. Add broth and cauliflower; simmer 10 minutes until tender. Season.
4. Top with cilantro.

Add olives for a briny twist or a squeeze of lemon for brightness. Don’t skip toasting the spices—it unlocks their superpowers. Seriously.

Serving size: 1 of 4 servings (about 1.25–1.5 cups)

Estimated nutrition (per serving): 235 Calories; 11g Fat; 10g Carbs; 3g Fiber; 7g Net Carbs; 26g Protein. Values are estimates and may vary.

9. Rotisserie Chicken Enchilada Soup (Low Carb Remix)

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All the enchilada vibes without tortillas or guilt. Using rotisserie chicken makes this a 20-minute miracle. Smoky, cheesy, and ridiculously satisfying.

Ingredients:

• 1 tbsp olive oil
• 1/2 small onion, diced
• 2 cloves garlic, minced
• 2 cups shredded rotisserie chicken
• 4 cups chicken broth
• 1 (10 oz) can diced tomatoes with green chiles
• 2 tbsp enchilada sauce (low sugar)
• 1 tsp chili powder
• 1/2 tsp cumin
• 1/2 cup shredded cheddar
• 1/4 cup cilantro, chopped
• Salt and pepper

Instructions:

1. Sauté onion and garlic in oil 2–3 minutes.
2. Add chicken, broth, tomatoes, enchilada sauce, and spices; simmer 10 minutes.
3. Stir in cheddar until melted. Season and top with cilantro.

Add diced zucchini for extra bulk with minimal carbs. Avocado slices on top? Yes please. If you love heat, add jalapeño.

Serving size: 1 of 5 servings (about 1.25 cups)

Estimated nutrition (per serving): 210 Calories; 9g Fat; 9g Carbs; 2g Fiber; 7g Net Carbs; 24g Protein. Values are estimates and may vary.

10. Creamy Cauliflower & Leek Soup With Crispy Shallots

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Silky, elegant, and sneakily simple. Cauliflower and leek blend into a rich, velvety soup that tastes like a fancy bistro. Crispy shallots on top add crunch and drama.

Ingredients:

• 1 tbsp olive oil
• 2 cups leeks, sliced (white/light green parts)
• 3 cloves garlic, minced
• 1 large cauliflower, florets (about 5 cups)
• 4 cups vegetable broth
• 1/2 cup unsweetened almond milk
• 1 small shallot, thinly sliced
• Salt and white pepper

Instructions:

1. Sauté leeks in half the oil 4 minutes; add garlic 30 seconds.
2. Add cauliflower and broth; simmer 12–15 minutes until soft.
3. Blend until smooth; stir in almond milk. Season with salt and white pepper.
4. Crisp shallot in remaining oil until golden; drain.
5. Top bowls with crispy shallots.

Drizzle with truffle oil for luxe vibes. If you want extra protein, blend in 1/2 cup cottage cheese—it disappears into creaminess. Keep shallots crisp for texture contrast.

Serving size: 1 of 4 servings (about 1.25 cups)

Estimated nutrition (per serving): 175 Calories; 8g Fat; 16g Carbs; 5g Fiber; 11g Net Carbs; 6g Protein. Values are estimates and may vary.

11. Spicy Italian Meatball Zoodle Soup

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Think spaghetti and meatballs went to the gym. Juicy turkey meatballs, garlicky broth, and a tangle of zoodles make this slurpable and light. Kids love it, adults ask for seconds.

Ingredients:

• 12 oz lean ground turkey
• 1/4 cup Parmesan, grated
• 1 egg
• 1 tsp Italian seasoning
• Salt and pepper
• 1 tbsp olive oil
• 4 cups chicken broth
• 1 cup crushed tomatoes
• 2 medium zucchini, spiralized
• 2 cloves garlic, minced
• 1/4 tsp red pepper flakes
• Fresh basil for garnish

Instructions:

1. Mix turkey, Parmesan, egg, seasoning, salt, and pepper. Form 16 small meatballs.
2. Brown meatballs in oil 3–4 minutes, turning.
3. Add broth, tomatoes, garlic, and flakes; simmer 10 minutes.
4. Add zoodles; cook 2 minutes. Garnish with basil.

Use chicken meatballs if that’s your jam. Don’t overboil after adding zoodles—al dente is the move. Extra Parmesan on top? Always.

Serving size: 1 of 4 servings (about 4 meatballs + 1.25 cups broth/veg)

Estimated nutrition (per serving): 265 Calories; 12g Fat; 11g Carbs; 3g Fiber; 8g Net Carbs; 28g Protein. Values are estimates and may vary.

12. Greek Egg-Lemon Chicken Soup (Lazy Avgolemono)

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Silky, bright, and comforting with no rice in sight. We use cauliflower rice to mimic the texture and it totally works. Lemon and dill keep it fresh and addictive.

Ingredients:

• 4 cups chicken broth
• 2 cups shredded cooked chicken
• 2 cups cauliflower rice
• 2 large eggs
• 1 large lemon, juice
• 2 tbsp fresh dill, chopped
• Salt and pepper

Instructions:

1. Simmer broth with cauliflower rice 6–7 minutes.
2. Add chicken and warm through.
3. Whisk eggs with lemon juice. Slowly stream in 1 cup hot broth while whisking.
4. Stir egg mixture back into pot on low heat until slightly thickened. Do not boil.
5. Season and add dill.

If it gets too thick, splash in more broth. Garnish with lemon zest for extra zing. This reheats like a dream on low heat.

Serving size: 1 of 4 servings (about 1.25 cups)

Estimated nutrition (per serving): 235 Calories; 9g Fat; 7g Carbs; 2g Fiber; 5g Net Carbs; 32g Protein. Values are estimates and may vary.

13. Mushroom Marsala Soup That Tastes Like Date Night

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Deep, savory, and slightly sweet from a splash of Marsala wine. A mix of mushrooms gives you steakhouse energy without the steak. It’s rich but still under 300 calories—wild, right?

Ingredients:

• 1 tbsp butter
• 12 oz mixed mushrooms (cremini, button, shiitake), sliced
• 2 cloves garlic, minced
• 1/2 cup Marsala wine (or dry sherry)
• 4 cups beef or veggie broth
• 1/2 cup half-and-half (or almond milk for lighter)
• 1 tsp thyme
• Salt and pepper

Instructions:

1. Sauté mushrooms in butter 6–8 minutes until browned. Add garlic 30 seconds.
2. Deglaze with Marsala; reduce by half, 2–3 minutes.
3. Add broth and thyme; simmer 8 minutes.
4. Stir in half-and-half. Season to taste.

Top with chopped parsley and a few shavings of Parmesan. For extra body, blend 1 cup of the soup and stir it back in. Serve with a crisp salad and feel very fancy.

Serving size: 1 of 4 servings (about 1.25 cups)

Estimated nutrition (per serving): 205 Calories; 10g Fat; 12g Carbs; 2g Fiber; 10g Net Carbs; 10g Protein. Values are estimates and may vary.

14. Spicy Shrimp & Cabbage “Ramen” Bowl

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All the slurpy, spicy ramen joy with shredded cabbage standing in for noodles. Juicy shrimp, chili, and sesame make it punchy and fast. Weeknight hero status unlocked.

Ingredients:

• 1 tsp sesame oil
• 1 tsp olive oil
• 3 cloves garlic, minced
• 1 tbsp ginger, grated
• 1/2 small onion, sliced
• 4 cups chicken or seafood broth
• 1 tbsp tamari
• 1–2 tsp chili paste (sambal or gochujang)
• 10 oz shrimp, peeled and deveined
• 3 cups shredded green cabbage
• 1 tsp rice vinegar
• Green onions and sesame seeds for garnish

Instructions:

1. Sauté garlic, ginger, and onion in oils 2 minutes.
2. Add broth, tamari, and chili paste; simmer 5 minutes.
3. Add cabbage; cook 3 minutes.
4. Add shrimp; simmer 2–3 minutes until pink. Finish with vinegar.

Top with a soft-boiled egg if you’ve got calories to spare. Swap shrimp for tofu if you’re keeping it pescatarian-flexible. Adjust chili to your heat tolerance—no tears at dinner, please.

Serving size: 1 of 3 servings (about 1.5 cups)

Estimated nutrition (per serving): 220 Calories; 7g Fat; 12g Carbs; 3g Fiber; 9g Net Carbs; 27g Protein. Values are estimates and may vary.

Ready to soup your way through the week without the carb coma? These bowls bring big flavor, easy prep, and a cozy vibe that never gets old. Pick a favorite, grab a spoon, and let the slurping commence—your future self will thank you.

Nutrition disclaimer: All nutrition values are estimates based on common USDA data and typical products. Actual results will vary with specific brands, portion sizes, and cooking methods.