Ideas for keto and low-carb soup recipes. Whether you want BBQ chicken, fish stew, or something meatless, we have a cuisine for you.
I’m a sucker for soup. Many people believe they are bland, flavored water, but this is just not true. Soups are a terrific opportunity to experiment with different ingredients and can be customized to fit any diet, even keto. We can simply cook something substantial and tasty while limiting the carbohydrates and sugar. So here are 17 fantastic low-carb soups to try and be inspired by this year.
- West African Groundnut Chicken
- Ground Beef & Shredded Cabbage
- Bacon & Sausage Zuppa Toscana
- Tuscan Sausage & Cream Cheese
- Instant Pot Tuscan Sausage & Kale
- Cauliflower, Tomato & Green Bean
- Bacon Cheeseburger & Jalapeños
- Chicken Jalapeno Poppers
- Chicken Thighs & Cauliflower Rice
- Ginger, Egg & Green Onion
- Shredded Beef, Diced Tomato & Cabbage
- Chicken, Carrot & Jicama
- Brazilian Fish Stew
- Beef Taco Stew & Ranch Dressing
- Diced Chicken Taco Stew & Chipotle Chili
- Tomato & Feta
- Pork Meatballs & Cremini Mushrooms
- What soup has the least amount of carbs?
- What kind of soup can you have on keto?
- Can you eat soup on a no carb diet?
- Is soup OK on keto?
- What type of noodle is lowest in carbs?
- What soup can I eat everyday to lose weight?
- What beans are not keto?
- What canned beans are keto friendly?
- Can I eat Campbell’s chicken noodle soup on keto?
- Will I lose weight if I eat nothing but soup?
West African Groundnut Chicken
There are many different types of groundnut soup in West Africa, but one thing they all have in common is a peanut butter foundation. The peanut butter combines with ginger and scotch bonnet chiles to create a sweet, spicy, and creamy taste in the stew.
West African groundnut soup is an easy soup to prepare. Begin by sautéing the seasoned chicken, followed by the tomatoes, onions, peppers, and peanut butter foundation. After combining the ingredients, just let it to boil for one hour.
West African groundnut soup is a rich and aromatic soup with an unusual combination of tastes. This recipe goes well with a starchy accompaniment like rice or bread.
Ground Beef & Shredded Cabbage
Cabbage soup is a filling one-pot dish that is fast and simple to prepare. It’s a fantastic keto choice since it’s low in carbohydrates yet high in taste.
The cabbage in this soup offers a good source of nutrition but not much taste. The meat gives the soup a hearty flavor, and the spice combination completes the meal.
Cook your steak until browned after sautéing your vegetables. Finally, add the tinned tomatoes, cabbage, and spice and simmer for 25 minutes.
Cabbage soup is a tasty keto diet choice. If you want to add some heft to your dinner, serve it with a side of keto-friendly bread.
Bacon & Sausage Zuppa Toscana
This keto-friendly Zuppa Toscana dish is inspired by Olive Garden’s. It’s a substantial soup made with sausage, bacon, cauliflower, and spinach that makes for a fantastic fall feast.
The taste of the sausage will vary depending on the style. Similarly, you may add the bacon throughout the cooking process or at the end as a garnish.
Zuppa Toscana is as straightforward as it gets. All you have to do is brown the meat, then add the broth and vegetables (excluding the spinach). Allow it to simmer for 15 minutes before adding the spinach and cream.
The mix of bacon, sausage, and creamy broth is what makes this soup so delectable. Serve this soup with a fresh salad or some low-carb breadsticks.
Tuscan Sausage & Cream Cheese
This Creamy Keto Tuscan Soup is a variation on the Olive Garden original, but with a kick from roasted red peppers.
In this recipe, the sausage and roasted red peppers steal the limelight. The sausage adds a rich, meaty taste, while the peppers give the traditional dish a surprise kick.
Browning your sausage is the first step in this recipe. Next, begin cooking your vegetables, followed by your liquids and spinach.
This recipe’s cream cheese and heavy cream give it a heartiness that makes it an excellent supper on its own. If you wish to provide a side dish, a modest salad would suffice.
Instant Pot Tuscan Sausage & Kale
If the past two Tuscan soup recipes seem tempting but you like to avoid a dirty cooktop, this keto instant pot soup is ideal.
The Italian sausage provides the majority of the flavor in this meal. The sun-dried tomatoes offer a bold and tangy flavor that wonderfully compliments the other components.
The great thing about this Tuscan stew recipe is that it can be made entirely in your Instant Pot. Once the sausage has been fried and drained, add your vegetables, broth, and tomatoes. Garnish with kale and heavy cream.
The addition of sausage and sun-dried tomatoes elevates this soup to a whole new level. It’s filling, light, and ideal for a cold winter day.
Cauliflower, Tomato & Green Bean
If you want something warm, healthful, and satisfying, vegetable soup is always a good choice. This low-carb vegetable soup meets all of those requirements while still being flavorful.
The rich foundation of sautéed onions and peppers complements the milder cauliflower in this soup. Garlic adds just enough flavor that extra spices are entirely unnecessary.
This vegetable soup is easy to prepare. All you have to do is sauté your onions, peppers, and garlic before adding the rest of your ingredients and letting them simmer.
This meal is a fantastic keto-friendly option since it has no additional carbohydrates. If you want to try something new, try a dash of smoky paprika or ginger root to give your soup a unique flavor.
Bacon Cheeseburger & Jalapeños
Comfort foods are one of the finest things about autumn, and this Keto Bacon Cheeseburger Soup fills the bill nicely. The mix of cheese and bacon in this soup will fulfill your cheeseburger need, and the jalapenos provide a hint of spice that makes this soup stand out.
This soup comes together quickly. Toss in the other ingredients after frying the meat and sautéing the onions in the Instant Pot. Set it for 15 minutes, and your soup will be ready in no time.
This soup is ideal if you want a bacon cheeseburger but prefer the warmth of a hot bowl of soup. The pickled jalapenos provide a great zing, but you may leave them out if you don’t like spicy foods.
Chicken Jalapeno Poppers
The greatest way to increase the ante on jalapeño poppers is to pair them with chicken in a spicy autumn soup. That is exactly what this jalapeo popper chicken soup accomplishes.
This soup benefits greatly from the addition of shredded chicken. The combination of cheddar cheese, cream cheese, and heavy cream creates a foundation that tastes just like it came from your favorite sports bar.
This is another Instant Pot recipe, so it’s fast and simple to prepare. All you have to do is toss everything in the saucepan except the cheeses and xanthan gum. Cook for 30 minutes, then shred the chicken and return it to the saucepan with the cheeses and xanthan gum to complete.
This soup has a lot of potential. It’s not only tasty, but also filling. You may serve it with tortilla chips on the side for added crunch.
Chicken Thighs & Cauliflower Rice
Chicken soup is a wintertime favorite, particularly when you need a pick-me-up. You don’t want to be stuck with anything difficult to cook, which is why this chicken soup recipe is ideal.
Riced cauliflower is a wonderful substitute for the conventional rice included in this recipe. Furthermore, the boneless chicken thighs provide flavor to the soup that chicken breasts do not.
This soup is fantastic since it simply takes three steps: sauté your vegetables, add your spices, then whisk in the rest of your ingredients.
This soup has the perfect balance of nutrition and taste. So, if you’re looking for something easy and savory, this soup is for you.
Ginger, Egg & Green Onion
With just eight ingredients, this low-carb egg drop soup will quickly become a household favorite. It’s ideal for cold days or when you want something warm but not too heavy.
It will take some whisking to get the egg ribbons exactly perfect, but they are what give this soup its taste. The chicken stock adds a good robust taste to the soup.
Begin by bringing everything but the eggs to a boil. Once your ingredients have come to a boil, softly whisk in your eggs to produce egg ribbons. Finally, add a thickener.
This is another three-step soup recipe that’s ideal if you’re feeling under the weather. You’ll want to serve this soup right away.
Shredded Beef, Diced Tomato & Cabbage
This Instant Pot cabbage soup recipe is a delicious, nutritious dinner that will fulfill all of your comfort food desires.
The cabbage in this soup makes it a great pressure-cooker recipe, while the meat and veggies make it a hearty, autumn-worthy dinner.
After browning the steak and sautéing the vegetables, just place everything in the pressure cooker and click the start button. That simple.
This recipe may easily take the place of your usual beef and vegetable soup. It is not only healthful, but it is also soothing and ideal for chilly weather.
Chicken, Carrot & Jicama
Traditional chicken soup is often loaded with starchy foods like noodles or potatoes. This keto-friendly rendition of the classic takes an old favorite and improves it.
Jicama, a carb-heavy alternative for potatoes, is an unexpected addition to this soup. Furthermore, the inclusion of chicken and carrots makes this soup much richer and more satisfying.
This recipe asks for a whole chicken, but you may substitute whatever cut you choose. After you’ve made the broth and beef, toss in the vegetables and serve.
If you want to have leftovers, this chicken soup dish is ideal. You may split it up and store it to reheat fast the next time a frigid day forces you to remain indoors.
Brazilian Fish Stew
Brazilian fish stew is a classic meal that is keto-friendly. Its delicious taste and flaky fish will take you away from the old favorites.
You may use whatever fish you choose for this meal, but mackerel is recommended since it is both healthful and sustainable. The fish stock beautifully complements the stew’s deep tastes.
After the onions, peppers, and garlic have been sautéed, add the other ingredients, keeping the fish for last. Cook the fish until flaky after the stew has been reduced by one-fifth.
Serve over rice or plantains to maximize the flavor of this stew. They will not only add bulk, but they will also bring out the tastes.
Beef Taco Stew & Ranch Dressing
This 5-ingredient, 20-minute taco soup dish is ideal for a fast dinner or weekend supper. The taco spice and ranch dressing give this soup a bite that makes it stand out.
Begin by browning the steak and taco seasoning. Once the meat is done, add the broth, tomatoes, and seasoning to taste. Finally, drizzle with ranch dressing.
Toppings for this soup may be anything you choose, but shredded cheese, cilantro, or avocado are all fantastic options. If you don’t want to use dairy, a paleo-friendly ranch will give just as much taste.
Diced Chicken Taco Stew & Chipotle Chili
Look no farther than this chicken taco soup for a taco soup dish that uses chicken instead of beef. It combines all of your favorite Mexican tastes with a healthy dose of nutrition in a single cup of simple taco soup.
One of the dish’s standout elements is cabbage, which is ideal for a low-carb diet.
Begin by sautéing the garlic and onion, followed by the chicken, bell peppers, and cabbage until tender. Finally, add the tomatoes and stock and cook for 10 minutes.
Add your favorite taco toppings to this dish. Sour cream, jalapenos, and cilantro are all excellent options.
Tomato & Feta
Tomato soup is a cold-weather and sick-day staple worldwide. This tomato and feta soup recipe is quick and easy to prepare, and it will replace any premade version you’ve tried.
The feta cheese in this soup adds a lot of flavor. It provides saltiness, allowing you to reduce the amount of salt you need, and compliments the tanginess of the tomatoes.
To create this easy recipe, sauté the onions and garlic until aromatic before adding the other ingredients. Allow to boil for 20 minutes before blending until smooth.
On cold winter days, this soup is ideal for curling up with. It tastes great when paired with keto-friendly crusty bread or grilled cheese.
Pork Meatballs & Cremini Mushrooms
One-Pot Creamy Meatball Soup is a hearty blend of meatballs, creamy broth, and vegetables. It’s not only flavorful, but it’s also a wonderful keto-friendly alternative.
A delectable combination of ground pork and Italian sausage elevates the meatballs in this soup above the ordinary. Cremini mushrooms provide heft and help the flavors merge easily.
Brown the meatballs before adding the vegetables, herbs, and stock. Once your soup has been reduced by half, mix in your cream and you’re done.
Creamy meatball soup is ideal for dinner parties or as a simple evening dish for the entire family. Although it does not need additional accompaniments, it may be served with crackers or keto-friendly bread.
What soup has the least amount of carbs?
Soup with Mushrooms
Though it is not exactly a canned soup, bone broth is often the lowest carb soup in general. Kettle & Fire Chicken Broth, for example, offers just 2 grams total carbohydrates and 2 grams net carbs per 2-cup serving. It also has 20 grams of protein.
What kind of soup can you have on keto?
Kettle & Fire Spicy Cauliflower Soup is one of nine keto-friendly soups to buy.
Broccoli Cheese with Bacon from Progresso.
Progresso French Onion Classic.
Broccoli Cheddar Soup from Costco.
Country Vegetable is a healthy choice.
Primal Beef and Vegetable.
Bariatric Option Soup Mix with a High Protein Content.
Freeze Miso Soup (Dried).
Can you eat soup on a no carb diet?
Soups are an excellent low-carb food. They’re fast and simple to make, and can be produced with even the most basic cupboard ingredients.
Is soup OK on keto?
When in doubt, go for broth-based soups, which provide the electrolytes you need to keep hydrated while on keto. A variant of French onion soup with no bread but lots of buttery onions and topped with just a little cheese is a great option.
What type of noodle is lowest in carbs?
Tofu Shirataki Noodles and Shirataki Noodles
These are your best bet if you’re watching your carbohydrates and desiring pasta. Shirataki noodles are a traditional Japanese food made with glucomannan, a fiber derived from konjac, an Asian root vegetable.
What soup can I eat everyday to lose weight?
So, here are some soups that might help you lose weight:
Soups that are clear. You may cook whatever veggies you choose, but no subterranean vegetables.
Soup with chicken. Chicken soup is just low-fat chicken chunks that have been thoroughly cooked.
Cabbage soup or vegetable soup in various colors.
Soup with green vegetables.
What beans are not keto?
Because of their high carbohydrate content, most varieties of beans, such as red kidney beans, black beans, and pinto beans, should be avoided on a typical ketogenic diet. Low-carb bean substitutes such as green beans and black soybeans, on the other hand, may be consumed in moderation.
What canned beans are keto friendly?
Green beans or black soybeans are your best choice for beans on a strict keto diet. While green beans are more often cooked as a vegetable than a bean, black soybeans are an excellent substitute for other, starchier beans in soups, bean dips, refried beans, and other dishes.
Can I eat Campbell’s chicken noodle soup on keto?
2 cup. That’s a lot of carbohydrates in half a cup.Campbell’s Chicken Noodle Soup has 8g of carbohydrates per serving, making it not keto friendly. The portion size is one.
Will I lose weight if I eat nothing but soup?
Soup may help boost satiety and keep you fuller for longer, allowing you to eat less overall. 1 While this may result in weight reduction, there is no evidence that a soup-only diet will help with long-term weight control.