There’s no problem a bowl of warm soup can’t fix. Lucky for you, there are many easy and healthy low-carb soup recipes you can whip up instantly!
- 16 Delicious and Nutritious Low-Carb Soup Recipes
- 1. Keto Broccoli Cheese Soup- A Panera Bread Copycat
- 2. Japanese Clear Soup- A Hibachi Staple
- 3. Toscana Soup- Your Olive Garden Favorite Made Keto
- 4. Hot and Sour Soup- Restaurant Quality Soup at Home
- 5. Cream of Mushroom Soup- Silky, Hearty, and Healthy
- 6. Basic Vegetable Soup- Fiber-Packed Recipe
- 7. French Onion Soup- Comfort in a Bowl
- 8. Taco Soup- Festive Mexican Flavors in 20 Minutes
- 9. Curried Cauliflower and Broccoli Soup- Lip-smacking Soup in an Instant
- 10. Sausage Parmesan Cream Cheese Soup – The Ultimate Meaty and Cheesy Soup
- 11. Creamy Roasted Asparagus Soup- Creamy and Smoky
- 12. Pumpkin Soup- Best Fall Soup
- 13. Keto Cauliflower Chowder- Yummy and Filling
- 14. Shrimp Miso Ramen- Heart-healthy Ingredients
- 15. Cheesy Mushroom Soup with Spinach- Best for Keto Flu
- 16. Tomato and Basil Soup- A 10-Minute Wonder
- The Bottom Line
- Benefits of Incorporating Low-Carb Soups into Your Diet
- Key Ingredients for Low-Carb Soups
- Frequently Asked Questions (FAQs)
Do you feel like celebrating a milestone? Let’s go out for a hot pot.
Are you coming down with the flu? Have some chicken soup.
Do you have the blues? A bowl of cheesy soup might cheer you up.
If you love soups as much as we do, you probably eat soup whenever, wherever, and whatever you feel.
But if you’re on keto, there’s a catch: Most soups are either high in carbs or challenging to make.
Or that’s what we thought.
Recently, we stumbled upon a few soup recipes that made us realize that you don’t:
- have to avoid soups while on keto, and
- need to be a chef to make one!
Life-changing discoveries, especially for soup lovers like us, right?
So to pass on the good news, we’ve rounded up some of the best recipes below.
What are you waiting for? Let’s dig in!
16 Delicious and Nutritious Low-Carb Soup Recipes
Here are the easy and healthy low-carb soup recipes which prove that you don’t have a wiz in the kitchen to whip up a delicious soup:
1. Keto Broccoli Cheese Soup– A Panera Bread Copycat
There are many low-carb options at Panera Bread, but their delicious broccoli cheese soup is not one of them. (*) Although their version may seem healthy, the soup is actually contains sugar so it’s high in carbs.
But don’t worry; here’s a recipe that can deliver the same addicting taste without unwanted carbs.
This sugar-free recipe is loaded with broccoli and carrots, giving it great texture and nutrients. The broth is packed with heavy cream and a combination of cream and cheddar cheese for a cheesy, rich texture and a dose of good fats.
Pro Tip: Experiment with different cheese combinations for unique flavor profiles.
Editor’s Tip: Add the cheese a handful at a time to create that silky smooth texture.
Learn more: https://jenniferbanz.com/broccoli-cheese-soup-ready-in-under-30-minutes
2. Japanese Clear Soup– A Hibachi Staple
Do you love that savory clear soup they serve before the chef starts cooking? No, we’re not referring to miso soup (although we also have one on the list!).
We’re talking about the clear soup or the Japanese onion soup.
While it’s a light and healthy soup, it has a deep, complex flavor which is achieved buy simmering various meats and vegetables for a long time. .
The recipe takes about 1 hour and 10 minutes to make. But despite the long cooking time, the process is quite accessible since it’s mainly just simmering.
Pro Tip: Garnish with fresh scallions for an authentic touch.
Editor’s Tip: Caramelizing the vegetables before adding them to the broth will deliver added texture.
3. Toscana Soup– Your Olive Garden Favorite Made Keto
You can still eat at Olive Garden even on keto, but you’ll have to bid their Toscana soup goodbye because it contains 15g net carbs. (*)
Lucky for you, we’ve found the perfect keto copycat version.
This low-carb recipe has all the elements of the delectable Toscana soup. It has sausage for a meaty bite, a savory flavor, and a combination of heavy cream and parmesan for the creamy texture you love.
Pro Tip: You can choose from different variants of Italian sausage (spicy, sweet, and plain) to change the soup’s flavor.
Editor’s Tip: Garnish with fresh scallions for an authentic touch.
4. Hot and Sour Soup– Restaurant Quality Soup at Home
Surprise, you don’t have to head to the restaurant to enjoy your favorite Chinese hot and sour soup. With this recipe, you can make one at home!
The recipe uses red and white pepper as its main spices, vinegar to give it sourness, and rice wine for sweetness.
The amount of broth gives you the freedom to experiment with toppings. Some of our best recommendations are diced cauliflower, low-carb noodles, and eggs.
Pro Tip: Use chicken stock instead of broth for better nutritional content and more flavor.
Editor’s Tip: Top with keto-friendly crispy wonton strips for extra crunch.
5. Cream of Mushroom Soup– Silky, Hearty, and Healthy
With this yummy cream of mushroom soup, you’ll surely forget your favorite canned mushroom soup.
Not only is this recipe easy to make, but it’s also a lot healthier. Plus, it gives you the freedom to customize your soup to suit your nutritional needs.
Ditch the usual thickeners and opt for a low-carb thickener such as arrowroot flour, xanthan gum, and many more to keep the soup low-carb. (*)
Pro Tip: Use different types of mushrooms to give the soup a more complex flavor. Some of our favorites are portobello mushrooms and brown or cremini mushrooms.
Editor’s Tip: Serve with a sprinkle of fresh thyme for a fragrant touch.
6. Basic Vegetable Soup– Fiber-Packed Recipe
Soups have a bad rap for being too light and not at all filling, but this basic vegetable soup is an exception.
Since it contains many different types of vegetables, it’s highly satisfying and filling. The best part is it’s low in calories yet high in fiber, an important nutrient for the keto diet. (*)
If you’re worried about your carbohydrate consumption, you can keep the keto recipe by going for low-carb vegetables like cauliflower, spinach, mushroom, cabbage, and many more.
Learn more: low carb cabbage soup recipes
Editor’s Tip: Pair with keto-friendly crackers for a satisfying crunch.
7. French Onion Soup– Comfort in a Bowl
Add a luxurious touch to your home meals with a French onion soup bowl. It’s the perfect starter for date nights or if you want to enjoy something fancy at home.
The recipe calls for 9 basic ingredients you might already have in your pantry. It features caramelized onion as the star of the show and a bone broth seasoned with bay leaves, garlic, and fresh thyme as the supporting actor.
All in all, this easy and healthy low-carb soup recipe will satisfy your cheesy and sweet cravings.
Pro Tip: Use a keto crusty bread like sourdough or French baguette.
Editor’s Tip: Swap regular onions for red onions to add a touch of sweetness.
8. Taco Soup- Festive Mexican Flavors in 20 Minutes
The deep and complex Mexican flavors usually take hours, but this recipe will allow you to enjoy them in just 20 minutes. Plus, it delivers the flavor of your favorite tacos with a creamy twist and without the carbs from the tortillas.
That’s a win-win, right?
Well, that’s not all. It also contains beef broth, cream cheese, and avocado oil loaded with healthy fats so that you can enjoy a stable source of energy all day long.
Editor’s Tip: Top with sliced jalapeños for an extra kick.
9. Curried Cauliflower and Broccoli Soup– Lip-smacking Soup in an Instant
We know the flavors of curry are not something you can rush. The good news is it’s not impossible to create unique curry flavors in just a few minutes, especially if you have an instant cooker.
This recipe uses an Instant Pot to allow you to enjoy the delicious curry flavors in just 10 minutes.
That’s not all. The soup also delivers a wide range of nutrients from the two popular keto-friendly vegetables—cauliflower and broccoli.
With its lip-smacking taste and impressive nutritional profile, this soup certainly has it all.
Pro Tip: Sprinkle toasted cashews on top to give the soup some crunch.
Editor’s Tip: Drizzle with coconut cream for an authentic touch.
10. Sausage Parmesan Cream Cheese Soup – The Ultimate Meaty and Cheesy Soup
If you’re feeling down in the dumps, this is one of the easy and healthy low-carb recipes that can cheer you up.
It contains diced tomatoes soaked in rich, creamy, and cheesy broth, so it delivers the perfect balance between sweetness and saltiness that will make you crave for more.
As if that’s not enough, it also has pieces of crumbled sausages which provide a satisfying meaty bite.
Editor’s Tip: Add a pinch of nutmeg for a surprising twist.
11. Creamy Roasted Asparagus Soup– Creamy and Smoky
This creamy roasted asparagus soup is one silky and delicious soup.
The recipe’s star is no other than the nutritious asparagus, which delivers a slightly sweet, earthy, and bitter taste. Together with garlic, the vegetable is roasted to perfection, which gives the dish a smoky touch and savory flavor.
Its broth is made of heavy cream and topped off with cheddar cheese, giving it a rich and creamy texture.
Lastly, it contains a splash of lemon juice for a touch of brightness and to keep the soup well-balanced.
Pro Tip: You can add pepper flakes to give the soup a spicy twist.
Editor’s Tip: Garnish with shaved parmesan for added complexity.
Learn more: https://diethood.com/roasted-asparagus-soup/
12. Pumpkin Soup– Best Fall Soup
Pumpkin may contain carbs, but it can be keto if you watch your portions, and this pumpkin soup recipe is the best way to do that.
The soup’s creamy and thick textures make it a comforting soup for the winter season, while the pumpkin’s sweet and nutty flavor is the ultimate flavor for fall.
Due to its festive flavors, this is the best soup to serve during holidays like Christmas or Thanksgiving.
Pro Tip: Top it off with roasted and salted pumpkin seeds to give it a nice crunch and savory flavor.(*)
Editor’s Tip: Season with a dash of cinnamon for an extra layer of warmth.
Learn more: https://greenandketo.com/keto-pumpkin-soup
13. Keto Cauliflower Chowder– Yummy and Filling
Rich texture and delicious flavor are the first two things that come to mind when we hear the word chowder, and these are precisely what you can expect from this easy and healthy low-carb soup recipe.
The best part is that it’s keto-friendly as it uses the diet’s vegetable staple, cauliflower. In addition to this fiber-rich ingredient, it also has cream cheese and crumbled bacon, which are loaded with fats that can get you through the day.
Pro Tip: Use frozen cauliflower florets for a quick and easy prep experience. Add less chicken broth to achieve the same thick consistency when you do so.
Editor’s Tip: Top with chopped scallions for freshness.
14. Shrimp Miso Ramen- Heart-healthy Ingredients
Here’s a recipe that delivers all the Asian flavors you love. It’s a mash-up between your favorite Japanese ramen and beloved miso soup, so you’re in for a real treat.
Just from the name itself, you know you’ll get a rich, comforting soup packed with fermented umami flavor, and you’re right!
The recipe calls for a healing chicken broth mixed with unsweetened almond milk for a thicker consistency. It also contains shrimp which is light and healthier for the heart than other meat options.
Last, but not the least, it also has a low-carb angel hair pasta to deliver that authentic ramen experience. (*)
Pro Tip: Serve the soup with chili garlic to give it a spicy kick. (*)
Editor’s Tip: Use zoodles (zucchini noodles) as a low-carb alternative to traditional ramen noodles.
Learn more: low carb chicken soup recipes
15. Cheesy Mushroom Soup with Spinach– Best for Keto Flu
We’ve found the delicious solution for the dreaded keto flu, and it’s no other than this cheesy mushroom soup with spinach.
Keto flu comes as a result of electrolyte imbalance. (*) Well, this dish contains the necessary electrolytes to help reduce keto flu symptoms, which is why it’s referred to as the keto flu soup.
The recipe contains spinach, cheddar cheese, mushroom, onions, and hemp seeds which deliver a good amount of sodium, magnesium, and potassium your body needs.
Editor’s Tip: Garnish with a sprinkle of nutritional yeast for added umami.
Learn more: https://forgetsugarfriday.com/keto-flu-soup/
16. Tomato and Basil Soup– A 10-Minute Wonder
A delicious and healthy soup that you can make in 10 minutes using only 6 ingredients sounds like a dream, right? Well, this tomato and basil soup recipe is here to make your dreams a reality.
The best part is it involves only 3 steps—sauté, simmer, and puree. After that, you get to enjoy a fresh, fruity, and herby soup that will leave you wanting more.
Editor’s Tip: Pair with a side of keto-friendly garlic bread for a complete meal.
The Bottom Line
Making soups and eating keto doesn’t have to be so difficult. With these easy and healthy low-carb recipes, you can enjoy your favorite soups, lose weight, and stay in ketosis. Just make sure to follow all our pro tips so you can enjoy them better!
Benefits of Incorporating Low-Carb Soups into Your Diet
Soups, particularly low-carb variants, can be an excellent ally in your weight management journey. They are often lower in calories than heavy, carb-laden meals, making them a satisfying option for those looking to shed a few pounds.
Blood Sugar Regulation
For individuals dealing with diabetes or aiming to stabilize their blood sugar levels, low-carb soups can play a pivotal role. By minimizing the intake of high-carb ingredients, these soups help prevent sudden spikes and crashes in blood sugar.
Increased Vegetable Intake
One of the undeniable benefits of low-carb soups is their potential to increase your daily vegetable consumption. Packed with an array of vitamins, minerals, and antioxidants, these soups allow you to nourish your body while relishing delicious flavors.
Key Ingredients for Low-Carb Soups
Vegetables: The Base
The foundation of any wholesome soup is vegetables. Opt for a variety of colorful, non-starchy vegetables like spinach, broccoli, cauliflower, and bell peppers. These provide flavor, texture, and a wealth of nutrients.
Enhance the satiety factor of your soup by adding lean protein sources. Think tender shreds of chicken, turkey, or tofu. These ingredients not only make the soup heartier but also contribute to muscle maintenance.
While you’re cutting back on carbs, you don’t have to compromise on taste. Garlic, onions, herbs like thyme and rosemary, and low-sodium broths infuse your soups with depth and richness.
Frequently Asked Questions (FAQs)
- Can I freeze low-carb soups for later use? Absolutely! Low-carb soups freeze well. Allow them to cool, portion them into airtight containers, and store them in the freezer for convenient meals.
- Are low-carb soups suitable for keto diets? Yes, many low-carb soups align with the principles of the keto diet, as they contain minimal carbohydrates and higher fat content.
- What can I use as a low-carb thickener for soups? Consider using ingredients like xanthan gum or pureed vegetables to thicken low-carb soups without relying on high-carb options.
- Can I customize the spice level in these soup recipes? Absolutely! Feel free to adjust the spices according to your preference. Start with a smaller quantity and gradually add more to achieve your desired level of heat.
- Can I replace dairy in these soup recipes for a dairy-free option? Certainly! Replace dairy ingredients with non-dairy alternatives like coconut milk or almond milk to make the recipes suitable for a dairy-free diet.