10 Christmas High Protein Low Carb Soup Ideas

Staying on track with your health goals during the holiday season does not mean you have to sacrifice comfort or flavor. Christmas is often associated with heavy, carb-loaded casseroles and sugary treats, but a well-crafted soup can be the centerpiece of a balanced holiday menu.

Soups are naturally hydrating and volumizing, helping you feel full without overconsuming calories. By focusing on high-quality proteins and low-glycemic vegetables, you can create festive meals that support muscle maintenance and stable energy levels. This guide provides ten delicious, nutrient-dense soup recipes perfect for Christmas Eve, Christmas dinner, or utilizing holiday leftovers.

Why Choose High-Protein Low-Carb This Christmas?

Combining high protein intake with a low-carb approach is a powerful strategy for managing holiday weight and energy. Protein induces thermogenesis, meaning your body burns more calories digesting it, and it triggers satiety hormones that prevent overeating. Keeping carbohydrates low helps prevent the sharp blood sugar spikes and crashes that often lead to the “holiday slump,” allowing you to stay energized for family activities.

1. Creamy Leftover Turkey and Wild Mushroom Soup

This is the perfect way to utilize leftover Christmas turkey. It uses a base of bone broth and heavy cream for richness, with wild mushrooms adding an earthy, festive depth.

Ingredients List

• 2 cups cooked turkey breast, shredded or cubed
• 1 lb wild mushrooms (cremini, shiitake, or oyster), sliced
• 2 tbsp salted butter
• 1 onion, finely chopped
• 3 cloves garlic, minced
• 4 cups chicken or turkey bone broth
• 1 cup heavy whipping cream
• 1 tbsp fresh thyme leaves
• Salt and black pepper to taste

How to Make

1. Melt the butter in a large pot over medium heat. Add the chopped onion and mushrooms. Sauté for 8-10 minutes until the mushrooms are browned and moisture has evaporated.
2. Add the garlic and thyme, cooking for another minute until fragrant.
3. Pour in the bone broth and bring the mixture to a gentle simmer. Let it cook for 10 minutes to blend the flavors.
4. Stir in the heavy cream and the cooked turkey. Simmer for another 5 minutes until the turkey is heated through. Do not let it boil vigorously after adding the cream.
5. Season generously with salt and pepper before serving.

Nutrition Facts (Per Serving)

Nutrient	Amount
Calories	380 kcal
Protein	28g
Net Carbs	6g
Fat	26g

2. Keto Zuppa Toscana with Spicy Sausage

A low-carb twist on the Italian classic, this soup replaces potatoes with turnips or cauliflower florets to keep the carb count low while maintaining that hearty texture.

Ingredients List

• 1 lb spicy Italian sausage, casings removed
• 4 slices bacon, chopped
• 1 medium head cauliflower, cut into small florets
• 4 cups chicken broth
• 1 cup water
• 1/2 onion, diced
• 2 cloves garlic, minced
• 2 cups kale, stems removed and chopped
• 3/4 cup heavy cream
• Red pepper flakes (optional)

How to Make

1. In a large soup pot or Dutch oven, brown the sausage and bacon over medium-high heat until fully cooked. Remove the meat with a slotted spoon and set aside, leaving the rendered fat in the pot.
2. Add the onions to the pot and cook until translucent. Add the garlic and cook for 30 seconds.
3. Pour in the chicken broth and water. Bring to a boil.
4. Add the cauliflower florets. Reduce heat to medium-low and simmer for 10-12 minutes until the cauliflower is tender but not mushy.
5. Stir in the heavy cream, kale, and the cooked meat. Simmer for 3-4 minutes until the kale is wilted.

Nutrition Facts (Per Serving)

Nutrient	Amount
Calories	410 kcal
Protein	24g
Net Carbs	7g
Fat	31g

3. Cheesy Ham and Broccoli Chowder

Ideally suited for using up the holiday ham bone or leftover ham slices. This soup is thick, comforting, and mimics a traditional potato chowder without the starch.

Ingredients List

• 2 cups cooked ham, diced
• 4 cups fresh broccoli florets
• 1/4 cup onion, chopped
• 2 tbsp butter
• 3 cups chicken broth
• 4 oz cream cheese, softened and cubed
• 1 cup sharp cheddar cheese, shredded
• 1/2 cup heavy cream
• 1/2 tsp xanthan gum (optional thickener)

How to Make

1. Melt butter in a pot and sauté the onion until soft.
2. Add the chicken broth and bring to a boil. Add the broccoli florets and reduce heat to a simmer. Cook for 8 minutes until broccoli is tender.
3. Reduce heat to low. Stir in the cream cheese cubes, whisking constantly until they melt into the broth.
4. Add the heavy cream, cheddar cheese, and diced ham. Stir until the cheese is fully melted and the soup is smooth.
5. If a thicker consistency is desired, sprinkle xanthan gum over the surface and whisk vigorously. Simmer for 2 more minutes.

Nutrition Facts (Per Serving)

Nutrient	Amount
Calories	450 kcal
Protein	26g
Net Carbs	5g
Fat	35g

4. Low Carb “Unstuffed” Cabbage Roll Soup

This beef-based soup delivers the flavors of traditional cabbage rolls without the tedious rolling or the rice. It is budget-friendly and warms you up instantly.

Ingredients List

• 1 lb lean ground beef (90/10)
• 1 medium head green cabbage, chopped
• 1 can (14.5 oz) diced tomatoes (no sugar added)
• 1 onion, chopped
• 3 cups beef broth
• 1 tbsp paprika
• 1 tsp garlic powder
• 1 tbsp olive oil
• Salt and pepper

How to Make

1. Heat olive oil in a large pot. Add ground beef and onion, cooking until the beef is browned and onions are soft. Drain excess fat if necessary.
2. Add the chopped cabbage, diced tomatoes (with juices), beef broth, and spices.
3. Stir well and bring the mixture to a boil.
4. Cover, reduce heat to low, and simmer for 20-25 minutes until the cabbage is tender.
5. Taste and adjust seasoning with salt and pepper before serving.

Nutrition Facts (Per Serving)

Nutrient	Amount
Calories	290 kcal
Protein	25g
Net Carbs	8g
Fat	16g

5. Roasted Garlic and Cauliflower Soup with Crispy Prosciutto

This is an elegant starter soup for a Christmas dinner. Roasting the cauliflower first adds a nutty, complex flavor that elevates the dish.

Ingredients List

• 1 large head cauliflower, cut into florets
• 1 whole head of garlic
• 3 tbsp olive oil, divided
• 4 cups vegetable or chicken stock
• 1/2 cup parmesan cheese, grated
• 4 slices prosciutto
• 1/2 cup unsweetened almond milk or heavy cream

How to Make

1. Preheat oven to 400°F (200°C). Toss cauliflower with 2 tbsp olive oil. Slice the top off the head of garlic, drizzle with remaining oil, and wrap in foil. Roast both on a baking sheet for 30-35 minutes.
2. While vegetables roast, crisp the prosciutto in a dry pan or the oven until brittle. Crumble and set aside.
3. Squeeze the roasted garlic cloves out of their skins into a blender. Add the roasted cauliflower, broth, and cream/milk.
4. Blend until completely smooth.
5. Pour into a pot to reheat. Stir in the parmesan cheese. Serve garnished with crispy prosciutto.

Nutrition Facts (Per Serving)

Nutrient	Amount
Calories	260 kcal
Protein	12g
Net Carbs	9g
Fat	19g

(Note: To increase protein, serve with a side of grilled chicken strips or stir in collagen peptides).

6. Seafood Chowder with Bacon

A luxurious option for Christmas Eve, often celebrated as the Feast of the Seven Fishes. This chowder skips the potatoes but keeps the creamy decadence.

Ingredients List

• 1/2 lb shrimp, peeled and deveined
• 1/2 lb white fish (cod or halibut), cut into chunks
• 4 slices bacon, chopped
• 2 stalks celery, diced
• 1 small onion, diced
• 1 tsp Old Bay seasoning
• 3 cups fish stock or clam juice
• 1 cup heavy cream
• 1 tbsp fresh parsley

How to Make

1. Fry bacon in a large pot until crisp. Remove bacon bits, leaving the fat.
2. Sauté celery and onion in the bacon fat until soft (about 5 minutes).
3. Add the fish stock and Old Bay seasoning. Bring to a simmer.
4. Add the heavy cream and return to a gentle simmer.
5. Add the fish chunks and shrimp. Cook gently for 5-6 minutes until the seafood is opaque and cooked through.
6. Top with the reserved bacon and fresh parsley.

Nutrition Facts (Per Serving)

Nutrient	Amount
Calories	390 kcal
Protein	32g
Net Carbs	5g
Fat	26g

7. Spicy Buffalo Chicken Soup

If you want to break away from traditional holiday flavors, this soup packs a punch. It tastes exactly like wings but in a comforting, spoonable format.

Ingredients List

• 1 lb chicken breast, cooked and shredded
• 4 cups chicken broth
• 1/2 cup hot sauce (like Frank’s RedHot)
• 4 oz cream cheese
• 1/2 cup heavy cream
• 2 stalks celery, chopped
• 1 tbsp butter
• 1/2 cup blue cheese crumbles (optional garnish)

How to Make

1. Sauté celery in butter in a soup pot until slightly tender.
2. Add chicken broth and hot sauce. Bring to a boil.
3. Reduce heat. Whisk in the cream cheese until it is fully dissolved into the hot liquid.
4. Stir in the heavy cream and shredded chicken. Simmer for 10 minutes.
5. Serve hot, garnished with blue cheese crumbles if desired.

Nutrition Facts (Per Serving)

Nutrient	Amount
Calories	350 kcal
Protein	30g
Net Carbs	3g
Fat	24g

8. Italian Wedding Soup with Keto Meatballs

Traditional wedding soup uses breadcrumbs in the meatballs and pasta. We replace the breadcrumbs with parmesan and skip the pasta for a clean, high-protein soup.

Ingredients List

• Meatballs: 1 lb ground beef/pork mix, 1/2 cup parmesan cheese, 1 egg, 1 tsp garlic powder, 1 tbsp parsley.
• Soup: 6 cups chicken broth, 3 cups fresh spinach, 1 tbsp olive oil.

How to Make

1. Mix meatball ingredients in a bowl. Form into small, bite-sized balls (about 1 inch).
2. Heat olive oil in a large pot. Brown the meatballs on all sides (they do not need to be fully cooked yet).
3. Pour in the chicken broth. Scrape the bottom of the pot to release any browned bits.
4. Bring to a simmer and cook for 10 minutes until meatballs are cooked through.
5. Stir in the fresh spinach and cook for 2 minutes until wilted.

Nutrition Facts (Per Serving)

Nutrient	Amount
Calories	340 kcal
Protein	28g
Net Carbs	4g
Fat	23g

9. Creamy Chicken and “Gnome-Made” Noodle Soup

Missing chicken noodle soup? Use zucchini noodles (zoodles) or shirataki noodles as a low-carb substitute. This recipe uses zucchini for a vitamin boost.

Ingredients List

• 2 large chicken breasts, cooked and shredded
• 2 medium zucchini, spiralized into noodles
• 3 carrots, sliced (use sparingly for lower carb, or omit)
• 2 stalks celery, sliced
• 1/2 onion, chopped
• 6 cups chicken bone broth
• 1 tsp dried thyme
• 1 tbsp olive oil

How to Make

1. Sauté onion, carrots, and celery in olive oil until softened (about 7 minutes).
2. Pour in the chicken bone broth and thyme. Bring to a boil, then simmer for 10 minutes.
3. Add the shredded chicken to the pot.
4. Add the zucchini noodles last. Cook for only 2-3 minutes. If you cook them too long, they will become mushy.
5. Season with salt and pepper and serve immediately.

Nutrition Facts (Per Serving)

Nutrient	Amount
Calories	220 kcal
Protein	26g
Net Carbs	6g
Fat	8g

10. Ground Beef and Radish “Pot Roast” Soup

Radishes are the secret weapon of the low-carb world. When boiled, they lose their spicy bite and mimic the texture of potatoes perfectly.

Ingredients List

• 1 lb ground beef
• 1 lb radishes, trimmed and quartered
• 4 cups beef broth
• 1 onion, chopped
• 1 cup green beans, cut into 1-inch pieces
• 1 tsp dried rosemary
• 1 tbsp tomato paste

How to Make

1. Brown the ground beef with the onion in a large pot. Drain fat.
2. Stir in tomato paste and cook for 1 minute to caramelize slightly.
3. Add radishes, green beans, beef broth, and rosemary.
4. Bring to a boil, then cover and reduce heat to a simmer.
5. Cook for 20-30 minutes until the radishes are fork-tender (like a boiled potato).

Nutrition Facts (Per Serving)

Nutrient	Amount
Calories	310 kcal
Protein	24g
Net Carbs	5g
Fat	20g

Frequently Asked Questions

Can I freeze these soups for meal prep?

Yes, most low-carb soups freeze very well. However, soups containing heavy cream or cream cheese may separate slightly when thawed. To fix this, reheat them slowly on the stove while whisking. Soups with zucchini noodles should be frozen without the noodles; add fresh noodles when reheating.

How do I thicken soup without flour or cornstarch?

To keep soups low carb, avoid traditional thickeners. Instead, use xanthan gum (use sparingly, about 1/2 tsp per pot), cream cheese, or heavy cream. Pureeing some of the vegetables (like cauliflower) and adding them back into the soup is another natural way to add body.

Are these soups suitable for a Keto diet?

Yes, all recipes listed above are keto-friendly. They generally contain fewer than 10g of net carbs per serving and utilize high-fat ingredients like heavy cream, butter, and fatty cuts of meat, alongside moderate to high protein.

What is the best broth to use?

Bone broth is superior to standard stock for these recipes. It contains more protein (collagen) and minerals, adding to the nutritional value of the meal. Always check labels on store-bought broth to ensure no sugar or hidden starches have been added.

Conclusion

Celebrating Christmas with a high-protein, low-carb menu is easier than ever with these soup ideas. Whether you are looking for a sophisticated starter like the Lobster Bisque or a comforting way to use leftovers like the Turkey Mushroom soup, these recipes provide the warmth and flavor of the season without the carbohydrate overload. By incorporating these nutrient-dense meals into your holiday planning, you can enjoy the festivities while feeling energized and satisfied.