These 20 fall high-protein soup recipes are built for the way you eat on a GLP-1 diet. Shrunken appetite, choppy stomach, but something liquid and warm is sure to go down easy. I make at least one batch of soup a week for meal prep. Making my own keeps me clear of seed oils, hidden sugars and starches, and getting enough protein for a meal.
Canned versions lean on modified food starch, flour, and a day’s worth of sodium. Restaurant favorites pile in potatoes, noodles, and rice until the protein is an afterthought. Everything on this list skips that. Real meat, real stock, and vegetables do the work, with collagen, cheese, or cream giving the body. You’ll find slow braises, chilis, creamy bowls, and bean soups for the colder months. To learn more about how and why this way of eating works, read What Is a GLP-1 Diet?
How I Picked These Soup Recipes
Every soup and stew on this list had to clear the same four bars:
Real protein in every bowl. Most land at 20 grams or more per serving. The chicken stock is the exception, and it’s the base for half the list.
No flour or cornstarch doing the thickening. Body comes from collagen, cheese, cream, eggs, or pureed vegetables.
Carbs that earn their place. The beef, chicken, and creamy soups mostly stay at 10 grams of net carbs or less. The bean and lentil soups run higher, with the fiber to show for it.
Built for a smaller appetite. Every one reheats well, and most make enough for the week.
Plenty of popular fall soups missed the cut. Potato-heavy chowders and noodle soups were the first to go. A lot of “protein” soups online come in under 10 grams once you check the recipe card.
High-Protein Beef Stew and Chili Recipes
Chuck roast and stew meat are made for fall. The cuts are tough on purpose, packed with connective tissue that melts into gelatin over a long cook. That gelatin gives a stew its body without a spoon of flour. Beef brings iron, zinc, and vitamin B12 to the bowl, nutrients that can run short when you’re eating less. Look for chuck with good marbling and visible seams of connective tissue. Those seams are what turn into gravy.
Keto Beef Stew – Protein: 33g | Net carbs: 7g
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Keto Beef Stew for a GLP-1 Diet (Low-Carb, No Potato)
Chuck braises under pressure with turnip in place of the potatoes and sweet bell pepper added at the end. Tomato paste blooms in the fat for depth. The gravy thickens from collagen and a spoon of gelatin. Twenty-five minutes in the Instant Pot does what a stove needs three hours for.
Chuckwagon Chili with Stew Meat: High-Protein GLP-1 Diet Recipe
Cubed stew meat takes the place of ground beef, the way trail cooks made it. It simmers with fire-roasted tomatoes, kidney beans, and a chili powder and smoked paprika blend. The beans push the carbs up and bring 9 grams of fiber to every bowl.
Ground beef, jalapeños, bell pepper, and onion simmer with tomatoes and beef broth, with no beans in the pot. A spoon of unsweetened cocoa deepens the chili flavor. Pick a marinara with no added sugar for the sauce base.
Unstuffed Cabbage Roll Soup – Protein: 20g | Net carbs: 6g
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UnStuffed Low Carb Keto Cabbage Roll Soup
This takes the filling of a cabbage roll and turns it into a soup. Ground beef, cabbage, and onion simmer in beef broth and marinara, with cauliflower rice in place of white rice. It works in a slow cooker, an Instant Pot, or on the stove.
Lean ground beef, cabbage, and roasted red peppers simmer in beef stock with a heavy hand of sweet and hot Hungarian paprika. There are no potatoes or flour in the pot. The caraway seeds are optional and worth adding.
Chicken soup starts with the stock. Homemade stock is rich in gelatin and lets you control the salt. Store-bought chicken broth can carry 800 milligrams of sodium or more per cup. Warm broth is an easy way to get fluids in on the days you forget to drink. Thighs stay tender through a long simmer, while breasts and ground turkey keep the bowl lean. Look for poultry with nothing added. A lot of supermarket chicken is “enhanced” with a salt solution before it reaches the case.
Slow Cooker Chicken Stock for Weekly GLP-1 Diet Meal Prep
This is the base for half the soups on this list. A whole raw chicken or a stripped rotisserie chicken goes in the slow cooker with onion, celery, garlic, and a splash of vinegar. It cools into a gelatin-rich stock that beats anything in a carton.
Bone-in chicken thighs simmer with onion, carrot, celery, and bay leaves until the meat falls off the bone. Cauliflower rice goes in where the noodles used to be. It works on the stove, in an Instant Pot, or in a slow cooker.
This is a keto take on avgolemono, with cauliflower rice in place of the rice or orzo. Eggs and fresh lemon juice get tempered with hot broth, then stirred in to thicken the soup. It's bright and silky, and it's on the table in 30 minutes.
Chicken Fajita Soup – Protein: 29g | Net carbs: 7g
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Keto Chicken Fajita Soup
Chicken breast, bell peppers, and onion cook in the Instant Pot with cumin, chili powder, and a spoon of chipotle in adobo. Cream cheese melts in at the end for a smoky, creamy bowl. Top it with avocado, cheddar, and a squeeze of lime.
Keto White Chicken Chili – Protein: 25g | Net carbs: 5g
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Keto White Chicken Chili
Shredded chicken and green chiles simmer in broth with cumin, oregano, and a pinch of cayenne. Cream cheese and Mexican blend cheese thicken the pot in place of white beans. It's a good way to use up leftover or rotisserie chicken.
Low-Carb Turkey Soup – Protein: 28g | Net carbs: 6g
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Low-Carb Turkey Soup
Ground turkey, cauliflower, green beans, and tomatoes simmer in chicken broth with Italian seasoning. It's dairy-free and Whole30-approved, and it takes 30 minutes start to finish. One pot makes eight servings for the week.
Creamy soups are where most restaurants hide the flour. A butter and flour roux thickens the classic versions, and potatoes fill out the bowl. These recipes get the same body from cheese, cream, and cauliflower blended smooth. They’re richer than a broth soup, so a smaller bowl goes a long way. Shred your own cheese. Bagged shreds are coated in potato starch or cellulose, which keeps them from melting smooth.
Keto Cheeseburger Soup – Protein: 21g | Net carbs: 3g
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Keto Cheeseburger Soup
Ground beef and onion brown in the pot, then simmer in broth with cream cheese, heavy cream, and cheddar. Crumbled bacon goes on top. It's ready in 30 minutes with no thickener at all.
Italian sausage and thick-cut bacon brown together, then simmer in bone broth with cauliflower in place of potatoes. Heavy cream and spinach finish the pot. The servings are big, and one bowl splits easily into two meals at about 31 grams of protein each.
Loaded Cauliflower Soup – Protein: 21g | Net carbs: 9g
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Keto Instant Pot Loaded Cauliflower Soup
Cauliflower pressure cooks with leek, celery, and garlic, then gets blended smooth with sour cream and cheddar. Bacon and green onion go on top like a loaded baked potato. The Instant Pot has it done in under 30 minutes.
Broccoli simmers in broth and cream, then gets blended and finished with freshly shredded cheddar. A little mustard powder and paprika sharpen the cheese. There's no flour here, and none of the stabilizers in a café bowl.
Keto Chicken Pot Pie Soup – Protein: 30g | Net carbs: 7g
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Keto Chicken Pot Pie Soup
Chicken thighs, carrots, celery, and onion simmer in broth and cream for the flavor of a pot pie filling. A small pinch of xanthan gum thickens it in place of flour. Cheddar and almond flour biscuits on the side stand in for the crust.
These soups break the low-carb pattern on purpose. Beans, lentils, and split peas carry more carbs than anything else here, along with a lot of fiber. Fiber keeps things moving, and constipation is one of the most common side effects reported on GLP-1 medications. Adults are advised to get 25 to 38 grams of fiber a day, and a single bowl here covers a big share of that. Each recipe pairs the legumes with chicken stock, ham, turkey, or chicken for protein. Drain and rinse canned beans to wash off a good part of the sodium.
Lentil Soup – Protein: 16g | Net carbs: 20g
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Lentil Soup for a GLP-1 Diet: Fiber, Digestion, and Side Effects
Brown lentils simmer with onion, carrot, celery, and tomato in homemade chicken stock. Cumin and paprika warm it up, and a splash of vinegar at the end brightens the pot. Each bowl carries 13 grams of fiber and stays gentle on an unsettled stomach.
Turkey Sausage, Kale and White Bean Soup – Protein: 33g | Net carbs: 10g
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Turkey Sausage, Kale, and White Bean Soup
Turkey sausage browns with garlic, then simmers in chicken stock with cannellini beans and a full bunch of kale. One cup of beans spreads across four servings, which keeps the carbs modest. The sausage carries the protein, and the beans carry the fiber.
Split Pea Soup with Ham – Protein: 27g | Net carbs: 36g
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Classic Split Pea Soup with Ham
Dried split peas cook down with onion, carrot, garlic, and a smoked ham hock until thick and creamy. It uses six ingredients, with no cream or flour. The carbs are the highest on this list, with 18 grams of fiber per bowl to match.
Black Bean Chicken Soup – Protein: 44g | Net carbs: 37g
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Black Bean Chicken Soup
Seasoned chicken breast browns first, then simmers with black beans, crushed tomatoes, bell pepper, and red onion. Chili powder, cumin, and oregano give it a Tex-Mex lean. With 44 grams of protein and 15 grams of fiber, half a bowl still makes a solid meal.
Soup season makes a GLP-1 diet easier. A pot of high-protein soup covers a week of lunches and dinners, and a warm bowl goes down on days when a full plate won’t. Start with a batch of chicken stock, then pick two or three soups from this list for the weeks ahead. Bookmark the rest for when the weather turns colder.
For the full story of how I eat now, read My GLP-1 Journey. For more bowls built the same way, browse the Soups and Stews category.
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