10 Delicious and Satisfying Low-Carb Soup Recipes to Fuel Your Healthy Lifestyle!
Is Soup Good For a Low-Carb Diet?
✅ YES! Low-carb soup can be a great choice for your diet. You can choose your ingredients carefully and prepare a tasty and healthy soup. Use broth-based soups with lean proteins, spices, and vegetables, while avoiding high-carb ingredients such as noodles or starchy veggies.
This blog post is for you if you’re following a low-carb diet but would still like to enjoy a cozy and tasty bowl of soup. It features ten tasty, healthy, satisfying low-carb soup recipes, perfect for anyone looking for a comforting meal that won’t compromise flavor.
Our low-carb soup recipes will help you maintain a balanced diet and achieve weight loss goals without sacrificing taste or settling for bland meals. You will discover a range of flavors, textures, and ingredients that will leave you fulfilled and nourished.
Our recipes offer a range of options that are both delicious and low in carbs. You can enjoy vegetable-based soups or creamy broths with lean proteins, all with vibrant colors and flavors. We cater to everyone’s taste buds, whether you prefer classic favorites or more adventurous culinary creations.
Prepare yourself to savor a range of tasty soups that are low in carbohydrates and will enhance your healthy lifestyle. These recipes are easy to prepare and made with nourishing ingredients to increase energy levels and improve overall health. Let’s explore 10 tempting low-carb soup recipes together!
Table of Contents
- Can I Eat Soup on Keto?
- Common Ingredients in Low-Carb Soups
- 10 Low-Carb Soup Recipes
- Frequently Asked Questions
- Final Thoughts
Can I Eat Soup on Keto?
If you’re on a ketogenic or low-carb diet, you may be unsure whether soup suits your diet plan. But don’t worry; soup can be included in your keto lifestyle if you choose the appropriate ingredients and recipes.
To reduce carb intake, choose soups based on broth instead of cream. Use low-carb vegetables, including broccoli, cauliflower, and zucchini, as the foundation for your soup. To make it more filling and satisfying, include protein sources such as chicken, beef, or seafood.
Add herbs, spices, and healthy fats such as olive or coconut oil to improve the taste. These elements enhance the flavor and help your body remain in ketosis.
Monitor your net carb intake and portion sizes to maintain your daily carb limit while having soup on a keto diet. With careful ingredient selection and some imagination, you can savor different tasty soups and still stay committed to your keto objectives.
Common Ingredients in Low-Carb Soups
Typically, keto soups comprise low-carb components like vegetables, healthy fats, and protein.
Vegetables: Choose low-carb vegetables for your low-carb soup. Though onions and carrots are commonly used in soups, they have higher carb content and should be used in moderation. Opt for broccoli, cauliflower, spinach, kale, zucchini, and asparagus. These are great options for low-carb soup.
Meat: Of course, meat is an excellent source of protein, particularly lean chicken, turkey, or fish.
Bone broth: To make bone broth, animal bones and connective tissue are boiled to create a nutrient-rich broth abundant in collagen, amino acids, and minerals. This broth is frequently used in low-carb soup recipe due to its nutritional content.
Herbs and Spices: Adding fresh herbs and fragrant spices to your low-carb soup can enhance its flavor and complexity. Some favored options for seasoning include fresh ginger, turmeric, thyme, chili powder, and rosemary.
Cream Cheese or Heavy Cream: They add creaminess and rich flavor to your low-carb soup. Some may use Greek yogurt or sour cream to make the soup creamy and tangy in flavor. Coconut milk or cream is a common dairy-free alternative.
Low-carb thickeners: Use keto-friendly thickeners like xanthan gum, guar gum, and psyllium husk instead of high-carb options like flour or cornstarch to thicken your soups.
10 Low-Carb Soup Recipes
Discover 10 delicious low-carb soup recipes that are low in carbs and perfect for a healthy lifestyle. Enjoy creamy mushroom soup or a hearty chicken soup, among other flavorful options. These low-carb soup recipes feature a variety of ingredients while keeping the carb count low. Get ready to indulge in these savory soups!
Low-Carb Chicken Soup
INGREDIENTS
- 1 tablespoon Olive oil
- 1 large Onion
- 2 large Carrots
- 2 stalks of celery
- 5 cloves Garlic, minced
- 1 teaspoon Salt
- 1 teaspoon Pepper
- 6-8 cups Chicken broth
- 2 Bay leaves
- 3 lbs Chicken thighs
- 2 cups Cauliflower rice
INSTRUCTIONS
Heat oil in a saucepan over medium heat and add onions, carrots, celery, and garlic. It should take about 5 minutes to cook.
Add salt and pepper to taste, then add the chicken broth and bay leaves and bring to a boil. Then, lower the heat to simmer and add chicken and cauliflower rice. Let it cook on low heat for 30-35 minutes until the chicken is tender.
Before serving, take the dish off the stove and add fresh parsley and a squeeze of lemon juice. In case you are using a whole chicken, use two forks to shred it before serving.
NUTRITION
- Calories: 196kcal
- Net Carbs: 3g
- Protein: 27g
- Fat: 12g
Keto Vegetable Soup
INGREDIENTS
- 2 tbsp Olive oil
- 1 large Onion, diced
- 2 large Bell peppers, diced
- 4 cloves Garlic, minced
- 1 medium Cauliflower
- 2 cups Green beans
- 2 14.5-oz cans Diced tomatoes
- 8 cups Chicken broth
- 1 tbsp Italian seasoning
INSTRUCTIONS
In a pot or Dutch oven, heat olive oil over medium heat. Add onions and bell peppers and saute them for approximately 7 to 10 minutes or until onions become translucent and browned.
Add the minced garlic to the pan and sauté for approximately 1 minute until it becomes fragrant. Next, include cauliflower, green beans, diced tomatoes, broth, and Italian seasoning. Adjust the amount of sea salt and black pepper to taste. If you have bay leaves, you can throw them in.
Boil the soup. Then, cover it and reduce the heat to medium-low. Let it cook for 10 to 20 minutes until the veggies are soft.
NUTRITION
- Calories: 74kcal
- Net Carbs: 7.4g
- Protein: 3g
- Fat: 3.3g
Low-Carb Taco Soup
INGREDIENTS
- 1 lb Ground beef
- 1 tbsp Oil
- 1 small Onion, diced
- 2-3 cloves Garlic, minced
- 1 small green bell pepper, diced
- 1 (10 oz) can Rotel tomatoes
- 8 oz Cream cheese
- 2 tablespoons Taco seasoning
- 14.5 oz Beef broth
INSTRUCTIONS
Add 1 tablespoon oil to a large pot or Dutch oven, and saute ground beef over medium-high heat for 7-8 minutes or until the beef is browned.
Add bell pepper, Rotel diced tomatoes, cream cheese, and spices to the mixture. Stir and cook for 4-5 minutes until the tomatoes become soft and tender and the cream cheese is fully combined.
Add beef broth and lower the heat to low-medium. Allow it to simmer for 15-20 minutes or until it reaches the desired thickness.
To serve, use small soup bowls and add toppings of freshly sliced avocado, sour cream, shredded cheese, freshly minced cilantro, jalapeno, and a drizzle of lime juice.
NUTRITION
- Calories: 347kcal
- Net Carbs: 4g
- Protein: 21g
- Fat: 27g
Butternut Squash Soup
INGREDIENTS
- 2 tablespoons Olive oil
- 1 small Onion, chopped
- 1 thumb Ginger, peeled
- 2 Garlic Cloves, chopped
- 35 oz Butternut squash
- 3 cups Vegetable broth
- 1 cup Heavy cream
INSTRUCTIONS
Heat olive oil in a big non-stick pan on medium heat. After, cook the onion, ginger, and garlic for about 3 minutes or until fragrant. While doing so, stir occasionally. Then, add in the butternut squash pieces and give everything a good stir. Cover the pan and cook for another 2 minutes.
Pour the vegetable broth and salt into a pot and boil. Then, lower the heat and let the vegetables cook until they become soft and tender. Next, add heavy cream to the pot and use an immersion stick blender to blend the soup until it becomes smooth. Finally, season the soup to taste.
NUTRITION
- Calories: 188kcal
- Net Carbs: 4.6g
- Protein: 1.9g
- Fat: 16.3g
Cheesy Broccoli Soup
INGREDIENTS
- 1 tablespoon Butter
- 1/2 large Onion, chopped
- 2 cloves Garlic, minced
- 3 cups Chicken broth (or Vegetable broth)
- 1 1/2 cups Heavy cream
- 4 cups Broccoli, chopped
- 1/2 teaspoon Paprika
- 3 1/2 cups Cheddar cheese
INSTRUCTIONS
Place butter in a deep pot and heat it over medium heat. Then, add the onions and garlic, and stir fry until fragrant for 1-2 minutes.
Put the broth, cream, broccoli, smoked paprika, pepper, and salt into a pot. Heat it until boiling. Then turn the heat low and let it simmer for 20 minutes until the broccoli is soft.
Add the cheddar cheese in small amounts at a time. Keep mixing until it is all mixed together. Then take it off the heat. Put some extra cheese and chopped parsley on top before you serve it.
NUTRITION
- Calories: 195kcal
- Net Carbs: 2g
- Protein: 12g
- Fat: 17g
Instant Pot Buffalo Chicken Soup
INGREDIENTS
- 1 tablespoon Butter
- 1 tablespoon Garlic, minced
- 1 1/2 cup Celery, chopped
- 1 1/2 cup Bell peppers, chopped
- 2 pounds Chicken breast
- 1/2 teaspoon Paprika
- 32 oz Chicken broth
- 1/2 cup Ranch dressing
- 1/3 cup Buffalo sauce
- 4 oz Cream cheese
- 2 cups Cheddar, shredded
INSTRUCTIONS
Turn on the sauté mode of the Instant Pot. Next, sauté some celery, bell pepper, and garlic in butter. After, add chicken breast, paprika, onion powder, garlic powder, and chicken broth to the pot. Cover the Instant Pot with its lid, seal the pressure valve, and set the pressure cooker to cook for 20 minutes.
Let the pressure release naturally for 5-10 minutes, then manually release the remaining pressure and remove the lid. After, shred the chicken and keep it aside.
Mix in buffalo sauce, ranch dressing, cream cheese, and shredded cheddar. Keep whisking the mixture until it is completely smooth, taking about 1-2 minutes of vigorous stirring.
Finally, return the chicken to the soup and garnish with chopped green onions and cheese. If desired, add more buffalo sauce on top.
NUTRITION
- Calories: 412kcal
- Net Carbs: 4.6g
- Protein: 33g
- Fat: 28g
Slow Cooker Beef Cabbage Soup
INGREDIENTS
- 1 pound Ground beef
- ½ Onion, chopped
- 2 stalks Celery, chopped
- 1 Carrot, chopped
- 2 cloves Garlic, minced
- 1 medium head Cabbage, chopped
- 5 cups Beef broth
- 1 tablespoon Italian seasoning
INSTRUCTIONS
Put the beef in a skillet. Turn the heat to medium. Break it into small pieces as it cooks until it is mostly brown.
After cooking the beef thoroughly, add the onion to it. Make sure to drain the grease and then place the beef and onion in a 5-quart crockpot.
Put the carrot, celery, cabbage, garlic, beef broth, and seasoning into the crockpot. Cover it and cook on high for 4 hours.
NUTRITION
- Calories: 205kcal
- Net Carbs: 5g
- Protein: 25g
- Fat: 10g
Keto Cream of Mushroom Soup
INGREDIENTS
- ¼ cup Butter
- 5 cups Mushrooms, chopped
- ½ cup Onions, chopped
- 1 clove Garlic, minced
- 32 oz Chicken broth
- 2 cups Heavy cream
- 4 oz Cream cheese
- 2 tablespoons Sherry
INSTRUCTIONS
Heat butter in a sturdy, big saucepan on medium heat. Then, add mushrooms, onion, and garlic. Cook and stir the ingredients for approximately 10 minutes until they become soft. Finally, mix in salt, pepper, and thyme. Continue to cook and stir for around 1 minute until it’s combined.
Add chicken broth, heavy cream, and cream cheese to the pan and stir. Then, reduce the heat to a low simmer and pour in sherry. Cook for about 45 minutes while stirring constantly, until the flavors fully combine.
NUTRITION
- Calories: 443kcal
- Net Carbs: 7g
- Protein: 6g
- Fat: 44g
Roasted Cauliflower Soup
INGREDIENTS
- 32 ounces Cauliflower florets
- 3 tablespoons Olive oil
- 1/2 cup Onion, diced
- 2 cloves Garlic, minced
- 3 cups Chicken broth
- 1/2 cup Heavy cream
- 4 oz Cream cheese
- 2 cups Cheddar cheese, grated
INSTRUCTIONS
Preheat the oven to 400F. Spread out the cauliflower on a rimmed baking sheet. Drizzle 2 tablespoons of olive oil over it, sprinkle with salt and cayenne pepper, and mix well to coat evenly.
To roast cauliflower, bake it for 20 minutes and stir it once while cooking. Then, pour the leftover tablespoon of olive oil into a large soup pot. Heat the pot using medium heat.
Put the onions and garlic in the oil and cook for 5 minutes. The onion will be soft and see-through when it’s done. Put the cauliflower and chicken broth in the pot, then turn on the heat until it boils. Turn down the heat and let it cook for 15 more minutes.
Mash the cauliflower with a potato masher. Stir in the cream cheese, heavy cream, and grated cheddar until you have a smooth mixture.
NUTRITION
- Calories: 419kcal
- Net Carbs: 5g
- Protein: 20g
- Fat: 34g
Chicken Zoodle Soup
INGREDIENTS
- 4 cups Chicken broth
- 1 cup Celery, chopped
- 1/2 cup Onion, diced
- 1/2 cup Carrot, sliced
- 2 cups Cooked chicken, cubed
- 1 clove Garlic, minced
- 1 cup Zucchini noodles
- 2 tablespoons Oil
INSTRUCTIONS
Take a pot and add 2 tablespoons of oil. Heat the pot on medium-high heat. Then put in the onions, celery, and garlic. Cook them until they look clear. This should take about 3 minutes.
Combine the carrots, chicken broth, and chicken. Stir everything together and heat until it comes to a simmer. Let it simmer for around 10 minutes.
Turn off the heat. Next, add the zoodles and season with parsley, salt, and pepper.
NUTRITION
- Calories: 242kcal
- Net Carbs: 6g
- Protein: 23g
- Fat: 13g
Frequently Asked Questions
What Kind of Soup Can You Have on Keto?
If you’re following a keto diet, you can try different soup recipes that are low in carbs and high in healthy fats. Such soups include creamy broccoli and cheese soup, hearty cauliflower soup with bacon, and flavorful chicken tortilla soup made with low-carb ingredients. Choosing ingredients low in carbs and healthy fats is important to meet your keto macros.
Can You Eat Soup on a No-Carb Diet?
To enjoy soup while on a low-carb or no-carb diet, choose soup types carefully and adjust recipes accordingly. Look for broth-based soups with lean protein and non-starchy vegetables while avoiding high-carb ingredients like noodles and rice. With smart ingredient choices and modifications, soups can still be tasty and fulfilling while following a low-carb or no-carb diet.
Which Soups Are Best for Weight Loss?
If you want to lose weight, it’s best to opt for soups that are low in calories and high in fiber. Low-carb chicken soups and vegetable-based soups, such as tomato, broccoli, or spinach soup, are excellent options because they are nutrient-dense and low in calories. Broth-based soups with lean protein, such as chicken or fish, can also help you feel full and help you consume fewer calories.
Final Thoughts
This blog post explores 10 delicious low-carb soup recipes that are satisfying and flavorful, making them a great option for those seeking a healthy lifestyle without compromising taste. The recipes cater to different dietary preferences and will please every palate.
These soups are delicious and nutritious, providing essential nutrients while keeping your carb intake in check. These recipes show that healthy food can be exciting and enjoyable instead of boring.
Low-carb soup can help you lose weight, eat a balanced diet, or enjoy a filling and nutritious meal. These soups are rich in essential nutrients and fiber, keeping you full and satisfied without consuming too many calories.
A healthy lifestyle isn’t only about following strict diets or giving up things you enjoy. It involves finding happiness in your food and making good choices for your body. Including low-carb soups in your diet can be a great way to incorporate nutritious ingredients, try out new tastes, and reach your health objectives.
So, go ahead and embark on this flavorful journey. Savor the taste, embrace the nourishment, and let these low-carb soup recipes fuel your healthy you!