44 Quick and Easy Keto Soup Recipes

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Embarking on a ketogenic (keto) diet doesn’t mean sacrificing comfort foods. Soups, in particular, can be both satisfying and compliant with keto guidelines.

By focusing on low-carb ingredients and healthy fats, you can enjoy a variety of delicious soups that align with your dietary goals.

Why Choose Keto Soup Recipes?

• Nutrient-Rich: Incorporating a variety of vegetables, proteins, and fats ensures a well-rounded meal.
• Convenient: Soups are excellent for meal prepping, allowing you to prepare large batches for the week ahead.
• Versatile: With endless flavor combinations, soups can cater to diverse taste preferences.
• Satiating: High-fat ingredients promote a feeling of fullness, aiding in appetite control.

What Makes a Soup Keto-Friendly?

A keto-friendly soup emphasizes low-carbohydrate components while incorporating adequate proteins and fats. Key elements include:

• Low-Carb Vegetables: Such as spinach, zucchini, cauliflower, and broccoli.
• Healthy Fats: Including heavy cream, coconut milk, olive oil, and avocado.
• Protein Sources: Like chicken, beef, pork, or plant-based options.
• Flavor Enhancers: Herbs and spices that add depth without added sugars or carbs.

By focusing on these components, you can create soups that are both delicious and supportive of your ketogenic lifestyle.

44 Amazingly Easy Keto Soup Recipes

Dive into this curated collection of 44 keto-friendly soups, each designed to be both easy to prepare and delightfully satisfying.

These recipes transform classic favorites into low-carb versions, ensuring you can enjoy comforting soups without compromising your dietary goals.

1. Creamy Bacon Cheeseburger Soup

Experience the indulgent flavors of a cheeseburger in a warm, comforting bowl. This soup combines savory bacon, ground beef, and cheddar cheese in a creamy broth, delivering all the satisfaction without the bun.

Ingredients:

• 1 lb ground beef
• 6 slices bacon, chopped
• 1 small onion, diced
• 2 cloves garlic, minced
• 4 cups beef broth
• 1 cup heavy cream
• 2 cups shredded cheddar cheese
• 1 tsp mustard powder
• Salt and pepper, to taste
• Chopped pickles and fresh parsley for garnish

Instructions:

1. In a large pot, cook the chopped bacon over medium heat until crispy. Remove and set aside, leaving the bacon fat in the pot.
2. Add the diced onion and minced garlic to the pot, sautéing until translucent.
3. Introduce the ground beef, cooking until browned. Drain excess fat if necessary.
4. Pour in the beef broth and bring to a simmer.
5. Stir in the heavy cream and mustard powder, allowing the soup to heat through.
6. Gradually add the shredded cheddar cheese, stirring until melted and the soup is smooth.
7. Season with salt and pepper to taste.
8. Serve hot, garnished with crispy bacon, chopped pickles, and fresh parsley.

Nutrition Facts (per serving):

• Calories: 450
• Fat: 35g
• Protein: 25g
• Total Carbohydrates: 4g
• Fiber: 0g
• Net Carbohydrates: 4g

Recipe Notes:

• For added texture, consider topping with a few crushed pork rinds.
• Adjust the thickness by adding more or less broth to achieve your desired consistency.

2. Low-Carb Loaded Taco Soup

Savor the bold flavors of a classic taco in this hearty, low-carb soup. Packed with seasoned ground beef, tomatoes, and topped with your favorite taco fixings, it’s a fiesta in a bowl.

Ingredients:

• 1 lb ground beef
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 (14.5 oz) can diced tomatoes
• 1 (4 oz) can diced green chilies
• 4 cups beef broth
• 2 tsp chili powder
• 1 tsp cumin
• 1 tsp paprika
• Salt and pepper, to taste
• 1 cup shredded cheddar cheese
• 1/2 cup sour cream
• Chopped cilantro and avocado slices for garnish

Instructions:

1. In a large pot, sauté the diced onion and minced garlic until fragrant.
2. Add the ground beef, cooking until browned. Drain excess fat if needed.
3. Stir in the chili powder, cumin, and paprika, cooking for an additional minute.
4. Pour in the diced tomatoes, green chilies, and beef broth. Bring to a simmer.

3. Zesty Buffalo Chicken Soup

Bring the bold, spicy flavors of Buffalo chicken wings to your soup bowl. This creamy, tangy soup is perfect for game day or any day you crave something with a little kick.

Ingredients:

• 2 cups shredded cooked chicken
• 4 cups chicken broth
• 1 cup heavy cream
• 1/2 cup Frank’s RedHot sauce (or preferred buffalo sauce)
• 1/2 cup cream cheese, softened
• 1 small onion, diced
• 2 cloves garlic, minced
• 2 tbsp butter
• 1/2 tsp smoked paprika
• Salt and pepper, to taste
• Blue cheese crumbles and sliced green onions for garnish

Instructions:

1. In a large pot, melt the butter over medium heat. Add the diced onion and garlic, cooking until softened.
2. Stir in the smoked paprika, shredded chicken, and chicken broth. Bring to a simmer.
3. In a separate bowl, whisk the softened cream cheese with heavy cream until smooth, then gradually stir it into the soup.
4. Add the buffalo sauce, stirring to combine. Let the soup simmer for 5-7 minutes, stirring occasionally.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with blue cheese crumbles and sliced green onions.

Nutrition Facts (per serving):

• Calories: 310
• Fat: 25g
• Protein: 18g
• Total Carbohydrates: 3g
• Fiber: 0g
• Net Carbohydrates: 3g

Recipe Notes:

• For extra spice, add a pinch of cayenne pepper or an additional splash of buffalo sauce.
• Pair with celery sticks for a fun twist on the traditional Buffalo wing experience.

4. Keto Lasagna Soup

Love lasagna but hate the carbs? This lasagna soup delivers all the cheesy, meaty flavors of the classic dish in a keto-friendly format.

Ingredients:

• 1 lb ground Italian sausage
• 4 cups beef or chicken broth
• 1 (14.5 oz) can diced tomatoes
• 1 (6 oz) can tomato paste
• 1 cup ricotta cheese
• 1 cup shredded mozzarella cheese
• 1 cup heavy cream
• 2 cloves garlic, minced
• 1 small onion, diced
• 1 tsp Italian seasoning
• 1/2 tsp red pepper flakes
• Salt and pepper, to taste
• Fresh basil and Parmesan cheese for garnish

Instructions:

1. In a large pot, cook the Italian sausage over medium heat until browned. Remove and set aside, leaving any fat in the pot.
2. Sauté the onion and garlic in the same pot until softened.
3. Add the diced tomatoes, tomato paste, broth, Italian seasoning, and red pepper flakes. Stir to combine, then return the sausage to the pot. Bring to a simmer.
4. Stir in the heavy cream and let the soup cook for 10 minutes.
5. Just before serving, stir in the ricotta cheese and shredded mozzarella until melted and creamy.
6. Season with salt and pepper to taste.
7. Serve hot, garnished with fresh basil and Parmesan cheese.

Nutrition Facts (per serving):

• Calories: 420
• Fat: 32g
• Protein: 20g
• Total Carbohydrates: 6g
• Fiber: 2g
• Net Carbohydrates: 4g

Recipe Notes:

• Substitute zucchini ribbons or spinach for a noodle-like texture.
• For meal prep, store soup and cheeses separately, adding cheese when reheating.

5. Classic Chicken Zoodle Soup

A comforting, keto-friendly twist on the classic chicken noodle soup, featuring zucchini noodles (“zoodles”) instead of carb-heavy pasta.

Ingredients:

• 2 cups shredded cooked chicken
• 4 cups chicken broth
• 2 medium zucchini, spiralized
• 1 small onion, diced
• 2 cloves garlic, minced
• 2 carrots, diced
• 2 stalks celery, diced
• 2 tbsp olive oil
• 1 tsp dried thyme
• 1 tsp dried parsley
• Salt and pepper, to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Sauté onion, garlic, carrots, and celery until softened.
2. Add the chicken broth, shredded chicken, thyme, and parsley. Bring to a boil, then reduce heat to a simmer.
3. Let the soup simmer for 10-12 minutes to allow flavors to meld.
4. Just before serving, stir in the zucchini noodles and cook for 2-3 minutes until tender but not mushy.
5. Season with salt and pepper to taste. Serve immediately.

Nutrition Facts (per serving):

• Calories: 220
• Fat: 10g
• Protein: 20g
• Total Carbohydrates: 6g
• Fiber: 2g
• Net Carbohydrates: 4g

Recipe Notes:

• For extra flavor, add a splash of lemon juice before serving.
• Store the soup and zoodles separately to prevent the zucchini from becoming soggy.

6. Cauliflower “Potato” Soup

This creamy, comforting soup delivers all the goodness of potato soup without the carbs, thanks to cauliflower as a low-carb substitute.

Ingredients:

• 1 medium head of cauliflower, chopped
• 4 cups chicken or vegetable broth
• 1 cup heavy cream
• 1 cup shredded cheddar cheese
• 4 slices bacon, cooked and crumbled
• 2 cloves garlic, minced
• 1 small onion, diced
• 2 tbsp butter
• Salt and pepper, to taste
• Chopped green onions for garnish

Instructions:

1. In a large pot, melt the butter over medium heat. Add the onion and garlic, cooking until softened.
2. Add the cauliflower and broth. Bring to a boil, then reduce heat and simmer until the cauliflower is tender (about 15 minutes).
3. Use an immersion blender to puree the soup until smooth (or transfer to a blender in batches).
4. Stir in the heavy cream and cheddar cheese, cooking until the cheese is melted and the soup is creamy.
5. Season with salt and pepper to taste.
6. Serve hot, topped with crumbled bacon and green onions.

Nutrition Facts (per serving):

• Calories: 280
• Fat: 22g
• Protein: 10g
• Total Carbohydrates: 6g
• Fiber: 2g
• Net Carbohydrates: 4g

Recipe Notes:

• For a thicker consistency, reduce the broth slightly or add a small amount of xanthan gum.
• Swap cheddar for pepper jack for a spicier version.

7. Keto Broccoli Cheddar Bliss Soup

A keto-friendly version of the classic broccoli cheddar soup, this dish is creamy, cheesy, and packed with flavor.

Ingredients:

• 4 cups broccoli florets
• 4 cups chicken or vegetable broth
• 1 cup heavy cream
• 2 cups shredded cheddar cheese
• 1 small onion, diced
• 2 cloves garlic, minced
• 2 tbsp butter
• Salt and pepper, to taste
• Pinch of nutmeg (optional)

Instructions:

1. Melt butter in a large pot over medium heat. Add the onion and garlic, cooking until fragrant.
2. Add the broccoli and broth, bringing to a boil. Reduce heat and simmer until the broccoli is tender (10-12 minutes).
3. Use an immersion blender to puree the soup to your desired consistency (smooth or slightly chunky).
4. Stir in the heavy cream and shredded cheddar cheese. Cook over low heat until the cheese is fully melted.
5. Season with salt, pepper, and a pinch of nutmeg if desired.
6. Serve hot, optionally topped with extra shredded cheese or crispy bacon bits.

Nutrition Facts (per serving):

• Calories: 320
• Fat: 26g
• Protein: 12g
• Total Carbohydrates: 7g
• Fiber: 3g
• Net Carbohydrates: 4g

Recipe Notes:

• Add a handful of cooked chicken or sausage for extra protein.
• For meal prep, refrigerate and reheat gently to avoid separating the cheese.

8. Garlic Butter Shrimp Bisque

Rich and indulgent, this shrimp bisque is infused with garlic butter and finished with a silky, creamy texture.

Ingredients:

• 1 lb shrimp, peeled and deveined
• 4 cups seafood or chicken broth
• 1 cup heavy cream
• 2 tbsp butter
• 2 cloves garlic, minced
• 1 small onion, diced
• 1/2 cup tomato paste
• 1 tsp paprika
• 1/2 tsp cayenne pepper
• Salt and pepper, to taste
• Fresh parsley for garnish

Instructions:

1. In a large pot, melt butter over medium heat. Add the garlic and onion, cooking until fragrant.
2. Add the shrimp and cook until pink, then remove and set aside.
3. Stir in the tomato paste, paprika, and cayenne pepper, cooking for 1-2 minutes.
4. Pour in the broth and bring to a simmer. Let the soup cook for 10 minutes.
5. Blend the soup until smooth using an immersion blender (or a regular blender in batches).
6. Stir in the heavy cream and return the shrimp to the pot. Cook for another 2-3 minutes.
7. Season with salt and pepper to taste. Serve hot, garnished with parsley.

Nutrition Facts (per serving):

• Calories: 330
• Fat: 25g
• Protein: 18g
• Total Carbohydrates: 5g
• Fiber: 1g
• Net Carbohydrates: 4g

Recipe Notes:

• Substitute lobster or crab for the shrimp for a luxurious twist.
• Pair with keto garlic bread for a satisfying meal.

9. Keto Chili Soup

This hearty, no-bean chili soup is packed with ground beef, spices, and low-carb vegetables, delivering bold flavor in every bite.

Ingredients:

• 1 lb ground beef
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 (14.5 oz) can diced tomatoes
• 4 cups beef broth
• 1 small green bell pepper, diced
• 1 small zucchini, diced
• 1 tbsp chili powder
• 1 tsp cumin
• 1/2 tsp smoked paprika
• Salt and pepper, to taste
• Sour cream and shredded cheddar for garnish

Instructions:

1. In a large pot, cook the ground beef over medium heat until browned. Remove excess fat.
2. Add the onion, garlic, and bell pepper, cooking until softened.
3. Stir in the diced tomatoes, beef broth, zucchini, chili powder, cumin, and smoked paprika. Bring to a boil.
4. Reduce heat and let the soup simmer for 20-25 minutes, stirring occasionally.
5. Season with salt and pepper to taste.
6. Serve hot, topped with sour cream and shredded cheddar.

Nutrition Facts (per serving):

• Calories: 310
• Fat: 20g
• Protein: 22g
• Total Carbohydrates: 7g
• Fiber: 2g
• Net Carbohydrates: 5g

Recipe Notes:

• Add diced jalapeños for extra heat.
• Store in the freezer for a quick, reheatable meal.

10. Philly Cheesesteak Soup

Enjoy the savory flavors of a Philly cheesesteak in a creamy, keto-friendly soup that’s loaded with beef, peppers, onions, and cheese.

Ingredients:

• 1 lb shaved beef or thinly sliced steak
• 4 cups beef broth
• 1 cup heavy cream
• 1 cup shredded provolone cheese
• 1 small onion, sliced
• 1 green bell pepper, sliced
• 1 red bell pepper, sliced
• 2 cloves garlic, minced
• 2 tbsp butter
• Salt and pepper, to taste

Instructions:

1. Heat butter in a large pot over medium heat. Add the beef, cooking until browned. Remove and set aside.
2. In the same pot, sauté the onion, garlic, and peppers until softened.
3. Return the beef to the pot and add the beef broth. Bring to a simmer.
4. Stir in the heavy cream and shredded provolone cheese, cooking until the cheese is melted and the soup is creamy.
5. Season with salt and pepper to taste.
6. Serve hot, optionally garnished with more shredded cheese.

Nutrition Facts (per serving):

• Calories: 350
• Fat: 28g
• Protein: 20g
• Total Carbohydrates: 6g
• Fiber: 1g
• Net Carbohydrates: 5g

Recipe Notes:

• Substitute mozzarella or Swiss cheese if provolone is unavailable.
• Pair with keto bread for a hearty meal.

11. Low-Carb French Onion Soup

This rich and savory soup is topped with melted cheese and a keto-friendly bread substitute for a comforting dish.

Ingredients:

• 3 large onions, thinly sliced
• 4 cups beef broth
• 1 cup dry white wine (optional)
• 2 tbsp butter
• 1 tbsp olive oil
• 1 tsp thyme
• 1/2 tsp salt
• 1/4 tsp pepper
• 1/2 cup shredded Gruyère or Swiss cheese
• 4 slices keto bread (or almond flour crackers)

Instructions:

1. Heat butter and olive oil in a large pot over medium heat. Add the onions and cook, stirring occasionally, until caramelized (about 20-25 minutes).
2. Stir in the thyme, salt, and pepper, cooking for another minute.
3. Add the wine (if using) and cook until reduced by half.
4. Pour in the beef broth and bring to a simmer. Cook for 10 minutes.
5. Ladle the soup into oven-safe bowls. Top with a slice of keto bread and shredded cheese.
6. Broil in the oven until the cheese is melted and bubbly. Serve hot.

Nutrition Facts (per serving):

• Calories: 250
• Fat: 18g
• Protein: 8g
• Total Carbohydrates: 8g
• Fiber: 2g
• Net Carbohydrates: 6g

Recipe Notes:

• Use pre-made keto bread for convenience or make your own almond flour-based bread.
• Skip the wine if you prefer a non-alcoholic version.

12. Stuffed Pepper Keto Soup

All the delicious flavors of stuffed peppers in a warm, low-carb soup.

Ingredients:

• 1 lb ground beef
• 1 green bell pepper, diced
• 1 red bell pepper, diced
• 1 small onion, diced
• 4 cups beef or chicken broth
• 1 (14.5 oz) can diced tomatoes
• 1 cup cauliflower rice
• 1 tsp Italian seasoning
• 1 tsp garlic powder
• Salt and pepper, to taste
• 1 cup shredded mozzarella cheese (optional)

Instructions:

1. In a large pot, cook the ground beef over medium heat until browned. Remove excess fat.
2. Add the onion, garlic powder, and diced peppers, cooking until softened.
3. Stir in the diced tomatoes, broth, Italian seasoning, and cauliflower rice. Bring to a simmer.
4. Cook for 15-20 minutes until the flavors meld and the cauliflower rice is tender.
5. Season with salt and pepper to taste. Serve hot, optionally topped with shredded mozzarella cheese.

Nutrition Facts (per serving):

• Calories: 300
• Fat: 18g
• Protein: 22g
• Total Carbohydrates: 6g
• Fiber: 2g
• Net Carbohydrates: 4g

Recipe Notes:

• For more spice, add a pinch of red pepper flakes.
• Substitute ground turkey for beef for a leaner option.

13. Smoky Sausage and Spinach Soup

This hearty soup features smoky sausage, nutrient-rich spinach, and a creamy broth for a satisfying low-carb meal.

Ingredients:

• 1 lb smoked sausage or kielbasa, sliced
• 4 cups chicken broth
• 1 cup heavy cream
• 3 cups fresh spinach
• 1 small onion, diced
• 2 cloves garlic, minced
• 2 tbsp olive oil
• 1/2 tsp smoked paprika
• Salt and pepper, to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the sausage slices and cook until browned. Remove and set aside.
2. Add the onion and garlic to the pot, cooking until softened.
3. Pour in the chicken broth and smoked paprika. Bring to a simmer.
4. Stir in the heavy cream and spinach, cooking until the spinach wilts.
5. Return the sausage to the pot and cook for 5 minutes. Season with salt and pepper to taste.
6. Serve hot.

Nutrition Facts (per serving):

• Calories: 320
• Fat: 26g
• Protein: 15g
• Total Carbohydrates: 4g
• Fiber: 1g
• Net Carbohydrates: 3g

Recipe Notes:

• Substitute kale for spinach if preferred.
• For a thicker soup, blend a portion and stir it back into the pot.

14. Keto Creamy Tomato Basil Soup

This rich and velvety soup combines the classic flavors of tomato and basil in a low-carb version.

Ingredients:

• 1 (28 oz) can crushed tomatoes
• 4 cups chicken or vegetable broth
• 1 cup heavy cream
• 1/4 cup fresh basil, chopped
• 2 cloves garlic, minced
• 2 tbsp olive oil
• 1 tsp onion powder
• 1/2 tsp salt
• 1/4 tsp pepper
• Grated Parmesan cheese for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the garlic, cooking until fragrant.
2. Stir in the crushed tomatoes, broth, onion powder, salt, and pepper. Bring to a simmer.
3. Cook for 15 minutes to allow flavors to meld.
4. Blend the soup until smooth using an immersion blender.
5. Stir in the heavy cream and fresh basil. Cook for 5 minutes.
6. Serve hot, garnished with Parmesan cheese and additional basil if desired.

Nutrition Facts (per serving):

• Calories: 210
• Fat: 18g
• Protein: 4g
• Total Carbohydrates: 6g
• Fiber: 2g
• Net Carbohydrates: 4g

Recipe Notes:

• For a smoky flavor, add a pinch of smoked paprika.
• Pair with keto crackers for a satisfying meal.

15. Thai Coconut Chicken Soup (Keto Tom Kha Gai)

This keto-friendly version of the popular Thai soup combines creamy coconut milk, tender chicken, and aromatic spices for a comforting meal.

Ingredients:

• 2 cups cooked chicken, shredded
• 4 cups chicken broth
• 1 can (13.5 oz) full-fat coconut milk
• 2 tbsp red curry paste
• 1 tbsp fish sauce
• 1 tbsp lime juice
• 1 tsp grated ginger
• 2 cloves garlic, minced
• 1 cup sliced mushrooms
• 1 red bell pepper, sliced
• 1 tbsp avocado oil
• Fresh cilantro and lime wedges for garnish

Instructions:

1. Heat avocado oil in a large pot over medium heat. Add garlic and ginger, sautéing until fragrant.
2. Stir in the red curry paste and cook for 1 minute.
3. Add chicken broth, coconut milk, fish sauce, and lime juice. Bring to a simmer.
4. Add the mushrooms, bell pepper, and shredded chicken. Cook for 10 minutes.
5. Serve hot, garnished with fresh cilantro and lime wedges.

Nutrition Facts (per serving):

• Calories: 280
• Fat: 20g
• Protein: 18g
• Total Carbohydrates: 6g
• Fiber: 1g
• Net Carbohydrates: 5g

Recipe Notes:

• For extra heat, add sliced Thai chilies or red pepper flakes.
• Substitute shrimp for chicken for a seafood version.

16. Low-Carb Clam Chowder

Enjoy the creamy richness of traditional clam chowder in this keto-friendly version, made without potatoes.

Ingredients:

• 2 cups cooked clams, chopped
• 4 cups seafood or chicken broth
• 1 cup heavy cream
• 1 cup cauliflower, diced
• 2 slices bacon, chopped
• 1 small onion, diced
• 2 cloves garlic, minced
• 2 tbsp butter
• 1/2 tsp thyme
• Salt and pepper, to taste

Instructions:

1. In a large pot, cook the bacon until crispy. Remove and set aside, leaving the fat in the pot.
2. Add the butter, onion, and garlic, cooking until softened.
3. Stir in the broth, thyme, and cauliflower. Bring to a boil and simmer until the cauliflower is tender.
4. Use an immersion blender to slightly puree the soup, leaving some texture.
5. Stir in the heavy cream and clams, cooking until heated through.
6. Season with salt and pepper to taste. Serve hot, garnished with bacon.

Nutrition Facts (per serving):

• Calories: 300
• Fat: 24g
• Protein: 15g
• Total Carbohydrates: 5g
• Fiber: 1g
• Net Carbohydrates: 4g

Recipe Notes:

• Add a splash of white wine for added depth of flavor.
• Substitute coconut cream for heavy cream for a dairy-free version.

17. Creamy Dill Pickle Soup

Tangy and unique, this keto dill pickle soup is a flavorful option for adventurous eaters.

Ingredients:

• 4 cups chicken or vegetable broth
• 1 cup heavy cream
• 1 cup dill pickles, chopped
• 1/2 cup pickle juice
• 1 small onion, diced
• 2 cloves garlic, minced
• 2 tbsp butter
• 1/2 tsp paprika
• Salt and pepper, to taste
• Fresh dill for garnish

Instructions:

1. Melt butter in a large pot over medium heat. Add the onion and garlic, cooking until softened.
2. Stir in the broth, pickle juice, and chopped pickles. Bring to a simmer.
3. Stir in the heavy cream and paprika, cooking for 5-7 minutes.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with fresh dill.

Nutrition Facts (per serving):

• Calories: 250
• Fat: 22g
• Protein: 4g
• Total Carbohydrates: 5g
• Fiber: 1g
• Net Carbohydrates: 4g

Recipe Notes:

• For extra tang, add a splash of lemon juice.
• Pair with keto crackers for a crunchy side.

18. Buffalo Cauliflower Soup

This spicy, cheesy soup is a perfect keto-friendly alternative to Buffalo wings.

Ingredients:

• 1 medium head cauliflower, chopped
• 4 cups chicken broth
• 1 cup heavy cream
• 1/2 cup buffalo sauce
• 1/2 cup cream cheese, softened
• 1 small onion, diced
• 2 cloves garlic, minced
• 2 tbsp butter
• Salt and pepper, to taste
• Blue cheese crumbles and green onions for garnish

Instructions:

1. Melt butter in a large pot over medium heat. Add the onion and garlic, cooking until softened.
2. Add the cauliflower and chicken broth. Bring to a boil, then reduce heat and simmer until the cauliflower is tender.
3. Use an immersion blender to puree the soup until smooth.
4. Stir in the heavy cream, buffalo sauce, and cream cheese, cooking until fully combined.
5. Season with salt and pepper to taste. Serve hot, garnished with blue cheese and green onions.

Nutrition Facts (per serving):

• Calories: 260
• Fat: 21g
• Protein: 6g
• Total Carbohydrates: 6g
• Fiber: 2g
• Net Carbohydrates: 4g

Recipe Notes:

• For a milder version, reduce the amount of buffalo sauce.
• Pair with celery sticks for a fun side.

19. Keto Gumbo Soup

Enjoy a low-carb version of this classic Cajun dish, packed with sausage, chicken, and spices.

Ingredients:

• 1 lb smoked sausage, sliced
• 2 cups cooked chicken, shredded
• 4 cups chicken broth
• 1 small onion, diced
• 1 green bell pepper, diced
• 1 stalk celery, diced
• 2 cloves garlic, minced
• 2 tbsp butter
• 1 tsp Cajun seasoning
• 1/2 tsp thyme
• 1/2 tsp paprika
• Salt and pepper, to taste

Instructions:

1. Heat butter in a large pot over medium heat. Add the sausage and cook until browned. Remove and set aside.
2. Add the onion, bell pepper, celery, and garlic to the pot, cooking until softened.
3. Stir in the broth, Cajun seasoning, thyme, and paprika. Bring to a simmer.
4. Add the cooked chicken and sausage, cooking for another 10 minutes.
5. Season with salt and pepper to taste. Serve hot.

Nutrition Facts (per serving):

• Calories: 320
• Fat: 24g
• Protein: 20g
• Total Carbohydrates: 5g
• Fiber: 1g
• Net Carbohydrates: 4g

Recipe Notes:

• Add okra for a more traditional gumbo, but adjust carbs accordingly.
• Serve with cauliflower rice for a complete meal.

20. Low-Carb Italian Wedding Soup

This keto-friendly take on Italian wedding soup features tender meatballs, spinach, and a flavorful broth.

Ingredients:

• For the Meatballs:
  • 1 lb ground beef or turkey
  • 1/4 cup grated Parmesan cheese
  • 1/4 cup almond flour
  • 1 egg
  • 2 tsp Italian seasoning
  • 1/2 tsp garlic powder
  • Salt and pepper, to taste
• For the Soup:
  • 4 cups chicken broth
  • 3 cups fresh spinach or kale
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 2 tbsp olive oil
  • 1/2 tsp thyme
  • 1/2 tsp red pepper flakes (optional)
  • Salt and pepper, to taste

Instructions:

1. Preheat the oven to 375°F (190°C). In a mixing bowl, combine all the meatball ingredients and mix well. Roll into small, bite-sized meatballs and place on a baking sheet. Bake for 15-20 minutes, until cooked through.
2. In a large pot, heat olive oil over medium heat. Add the onion and garlic, cooking until fragrant.
3. Pour in the chicken broth and bring to a simmer. Add the thyme and red pepper flakes, if using.
4. Stir in the spinach or kale, cooking until wilted.
5. Add the cooked meatballs to the pot and simmer for 5 minutes.
6. Season with salt and pepper to taste. Serve hot, optionally topped with grated Parmesan cheese.

Nutrition Facts (per serving):

• Calories: 320
• Fat: 22g
• Protein: 18g
• Total Carbohydrates: 5g
• Fiber: 1g
• Net Carbohydrates: 4g

Recipe Notes:

• Substitute ground chicken or pork for the meatballs if desired.
• Store the soup and meatballs separately for easier reheating.

21. Keto Cabbage Roll Soup

All the flavors of stuffed cabbage rolls in a quick, one-pot keto soup.

Ingredients:

• 1 lb ground beef
• 1 small onion, diced
• 2 cloves garlic, minced
• 4 cups beef broth
• 1 (14.5 oz) can diced tomatoes
• 2 cups chopped green cabbage
• 1 cup cauliflower rice
• 1 tsp smoked paprika
• 1 tsp garlic powder
• 1 tsp Italian seasoning
• Salt and pepper, to taste

Instructions:

1. In a large pot, cook the ground beef over medium heat until browned. Remove excess fat.
2. Add the onion and garlic, cooking until softened.
3. Stir in the diced tomatoes, beef broth, smoked paprika, garlic powder, and Italian seasoning. Bring to a boil.
4. Add the chopped cabbage and cauliflower rice, then reduce heat to a simmer. Cook for 20-25 minutes until the cabbage is tender.
5. Season with salt and pepper to taste. Serve hot.

Nutrition Facts (per serving):

• Calories: 270
• Fat: 15g
• Protein: 20g
• Total Carbohydrates: 7g
• Fiber: 2g
• Net Carbohydrates: 5g

Recipe Notes:

• For extra richness, add a splash of heavy cream before serving.
• Top with sour cream for a creamy, tangy finish.

22. Lemon Herb Chicken Soup

Light, refreshing, and perfect for any season, this keto soup combines chicken, herbs, and a hint of lemon.

Ingredients:

• 2 cups shredded cooked chicken
• 4 cups chicken broth
• 1 small zucchini, spiralized (zoodles)
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 lemon, juiced and zested
• 2 tbsp olive oil
• 1 tsp dried thyme
• 1 tsp parsley
• Salt and pepper, to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, cooking until softened.
2. Pour in the chicken broth, thyme, and parsley. Bring to a simmer.
3. Add the shredded chicken and cook for 10 minutes.
4. Stir in the lemon juice, zest, and spiralized zucchini. Cook for 2-3 minutes until the zoodles are tender.
5. Season with salt and pepper to taste. Serve hot.

Nutrition Facts (per serving):

• Calories: 190
• Fat: 10g
• Protein: 18g
• Total Carbohydrates: 4g
• Fiber: 1g
• Net Carbohydrates: 3g

Recipe Notes:

• Substitute spinach for zucchini if preferred.
• Add a pinch of red pepper flakes for a spicy twist.

23. Creamy Keto Mushroom Soup

Earthy mushrooms meet a rich, velvety broth in this classic keto soup.

Ingredients:

• 1 lb mushrooms, sliced
• 4 cups chicken or vegetable broth
• 1 cup heavy cream
• 2 tbsp butter
• 1 small onion, diced
• 2 cloves garlic, minced
• 1/2 tsp thyme
• Salt and pepper, to taste
• Fresh parsley for garnish

Instructions:

1. Melt butter in a large pot over medium heat. Add the onion, garlic, and mushrooms, cooking until softened and browned.
2. Stir in the thyme and broth. Bring to a simmer and cook for 15 minutes.
3. Use an immersion blender to partially puree the soup, leaving some mushroom chunks for texture.
4. Stir in the heavy cream and cook for 5 more minutes.
5. Season with salt and pepper to taste. Serve hot, garnished with fresh parsley.

Nutrition Facts (per serving):

• Calories: 260
• Fat: 22g
• Protein: 6g
• Total Carbohydrates: 5g
• Fiber: 1g
• Net Carbohydrates: 4g

Recipe Notes:

• For a more robust flavor, use a mix of wild mushrooms.
• Add a splash of dry white wine during cooking for depth.

24. Keto Egg Drop Soup

This quick and easy keto egg drop soup is a comforting and low-carb favorite with a rich broth and silky eggs.

Ingredients:

• 4 cups chicken broth
• 2 large eggs, lightly beaten
• 1/4 tsp ginger powder
• 1 tsp soy sauce or coconut aminos
• 1/4 tsp sesame oil
• 1/4 tsp xanthan gum (optional, for thickening)
• Salt and pepper, to taste
• Chopped green onions for garnish

Instructions:

1. In a medium pot, bring the chicken broth to a simmer. Stir in the ginger powder, soy sauce, and sesame oil.
2. If using xanthan gum, sprinkle it into the broth while whisking to prevent clumping.
3. Slowly pour the beaten eggs into the simmering broth while stirring gently to create ribbons.
4. Season with salt and pepper to taste. Serve hot, garnished with chopped green onions.

Nutrition Facts (per serving):

• Calories: 80
• Fat: 5g
• Protein: 6g
• Total Carbohydrates: 1g
• Fiber: 0g
• Net Carbohydrates: 1g

Recipe Notes:

• Add shredded cooked chicken for extra protein.
• For a spicy kick, stir in a pinch of red pepper flakes or a dash of hot sauce.

25. Low-Carb Beef Stroganoff Soup

Enjoy the creamy, savory flavors of beef stroganoff in a keto-friendly soup version.

Ingredients:

• 1 lb ground beef
• 4 cups beef broth
• 1 cup heavy cream
• 2 cups sliced mushrooms
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tbsp butter
• 1/2 tsp paprika
• 1/2 tsp thyme
• Salt and pepper, to taste
• Chopped parsley for garnish

Instructions:

1. Heat butter in a large pot over medium heat. Add the ground beef and cook until browned. Remove excess fat.
2. Add the onion, garlic, and mushrooms, cooking until softened.
3. Stir in the beef broth, paprika, and thyme. Bring to a simmer and cook for 10 minutes.
4. Stir in the heavy cream and cook for an additional 5 minutes.
5. Season with salt and pepper to taste. Serve hot, garnished with parsley.

Nutrition Facts (per serving):

• Calories: 340
• Fat: 26g
• Protein: 20g
• Total Carbohydrates: 5g
• Fiber: 1g
• Net Carbohydrates: 4g

Recipe Notes:

• Add zucchini noodles or shirataki noodles for a heartier dish.
• For extra richness, stir in a dollop of sour cream before serving.

26. Spicy Chorizo and Kale Soup

Packed with smoky chorizo and nutrient-rich kale, this keto soup is bold and satisfying.

Ingredients:

• 1 lb chorizo sausage, sliced or crumbled
• 4 cups chicken broth
• 1 cup heavy cream
• 3 cups chopped kale
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1/2 tsp smoked paprika
• Salt and pepper, to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the chorizo and cook until browned. Remove and set aside.
2. Add the onion and garlic to the pot, cooking until softened.
3. Pour in the chicken broth and smoked paprika. Bring to a simmer.
4. Stir in the kale and heavy cream. Cook until the kale is tender, about 10 minutes.
5. Return the chorizo to the pot and cook for 5 minutes.
6. Season with salt and pepper to taste. Serve hot.

Nutrition Facts (per serving):

• Calories: 360
• Fat: 28g
• Protein: 18g
• Total Carbohydrates: 5g
• Fiber: 2g
• Net Carbohydrates: 3g

Recipe Notes:

• Substitute spinach for kale if preferred.
• Add red pepper flakes for extra spice.

27. Zucchini Parmesan Soup

This creamy and cheesy zucchini soup is a comforting keto option that’s simple to prepare.

Ingredients:

• 4 cups zucchini, diced
• 4 cups chicken or vegetable broth
• 1 cup heavy cream
• 1/2 cup grated Parmesan cheese
• 1 small onion, diced
• 2 cloves garlic, minced
• 2 tbsp butter
• 1/2 tsp Italian seasoning
• Salt and pepper, to taste

Instructions:

1. Melt butter in a large pot over medium heat. Add the onion and garlic, cooking until softened.
2. Add the zucchini and chicken broth. Bring to a simmer and cook until the zucchini is tender.
3. Use an immersion blender to puree the soup until smooth.
4. Stir in the heavy cream, Parmesan cheese, and Italian seasoning. Cook for 5 more minutes.
5. Season with salt and pepper to taste. Serve hot.

Nutrition Facts (per serving):

• Calories: 250
• Fat: 20g
• Protein: 8g
• Total Carbohydrates: 5g
• Fiber: 1g
• Net Carbohydrates: 4g

Recipe Notes:

• Garnish with extra Parmesan or crispy bacon for added texture.
• Add fresh basil for a flavor boost.

28. Low-Carb Tortilla Soup

This keto tortilla soup skips the tortillas but keeps all the delicious Tex-Mex flavors.

Ingredients:

• 1 lb cooked shredded chicken
• 4 cups chicken broth
• 1 (14.5 oz) can diced tomatoes
• 1/4 cup chopped green chilies
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tsp chili powder
• 1/2 tsp cumin
• 1/2 tsp smoked paprika
• 1 cup shredded cheddar cheese
• 1/2 cup sour cream
• Salt and pepper, to taste
• Chopped cilantro and avocado slices for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, cooking until softened.
2. Stir in the chili powder, cumin, and smoked paprika. Cook for 1 minute.
3. Add the diced tomatoes, green chilies, chicken broth, and shredded chicken. Bring to a simmer.
4. Cook for 10-15 minutes, allowing flavors to meld. Season with salt and pepper.
5. Serve hot, topped with shredded cheddar, sour cream, cilantro, and avocado slices.

Nutrition Facts (per serving):

• Calories: 310
• Fat: 20g
• Protein: 25g
• Total Carbohydrates: 6g
• Fiber: 2g
• Net Carbohydrates: 4g

Recipe Notes:

• For crunch, top with crumbled pork rinds or homemade keto tortilla chips.
• Adjust spice level by adding more chili powder or a dash of hot sauce.

29. Crockpot Keto Chicken Soup

This easy, slow-cooked keto chicken soup is perfect for busy days and full of flavor.

Ingredients:

• 2 lbs chicken thighs or breasts
• 4 cups chicken broth
• 1 small onion, diced
• 2 stalks celery, diced
• 2 carrots, thinly sliced (optional for low-carb, omit for strict keto)
• 2 cloves garlic, minced
• 1 tsp dried thyme
• 1 tsp parsley
• Salt and pepper, to taste
• 2 medium zucchini, spiralized (zoodles)
• Fresh parsley for garnish

Instructions:

1. Add the chicken, broth, onion, celery, carrots (if using), garlic, thyme, parsley, salt, and pepper to a crockpot.
2. Cover and cook on low for 6-8 hours or on high for 3-4 hours until the chicken is tender and fully cooked.
3. Remove the chicken, shred it, and return it to the crockpot.
4. Add the spiralized zucchini and cook for an additional 10-15 minutes until tender.
5. Serve hot, garnished with fresh parsley.

Nutrition Facts (per serving):

• Calories: 250
• Fat: 10g
• Protein: 25g
• Total Carbohydrates: 5g
• Fiber: 1g
• Net Carbohydrates: 4g

Recipe Notes:

• For added richness, stir in a splash of heavy cream before serving.
• Use cauliflower rice instead of zoodles for a variation.

30. Keto Cream of Asparagus Soup

This velvety soup highlights the earthy flavor of asparagus in a creamy, keto-friendly dish.

Ingredients:

• 1 lb fresh asparagus, trimmed and chopped
• 4 cups chicken or vegetable broth
• 1 cup heavy cream
• 1/2 cup grated Parmesan cheese
• 1 small onion, diced
• 2 cloves garlic, minced
• 2 tbsp butter
• Salt and pepper, to taste

Instructions:

1. Melt butter in a large pot over medium heat. Add the onion and garlic, cooking until softened.
2. Add the asparagus and broth. Bring to a boil, then reduce heat and simmer until the asparagus is tender (about 10 minutes).
3. Use an immersion blender to puree the soup until smooth.
4. Stir in the heavy cream and Parmesan cheese. Cook for 5 minutes, stirring occasionally.
5. Season with salt and pepper to taste. Serve hot.

Nutrition Facts (per serving):

• Calories: 210
• Fat: 18g
• Protein: 6g
• Total Carbohydrates: 5g
• Fiber: 2g
• Net Carbohydrates: 3g

Recipe Notes:

• Garnish with crumbled bacon or fresh chives for added texture and flavor.
• For a vegan option, substitute coconut cream and nutritional yeast.

31. Low-Carb Beef Vegetable Soup

Hearty and satisfying, this keto beef vegetable soup is loaded with protein and low-carb veggies.

Ingredients:

• 1 lb ground beef
• 4 cups beef broth
• 1 small zucchini, diced
• 1 small green bell pepper, diced
• 1 small onion, diced
• 1 cup chopped cabbage
• 2 cloves garlic, minced
• 1 (14.5 oz) can diced tomatoes
• 1 tsp Italian seasoning
• Salt and pepper, to taste

Instructions:

1. In a large pot, cook the ground beef over medium heat until browned. Drain excess fat.
2. Add the onion, garlic, and bell pepper, cooking until softened.
3. Stir in the beef broth, diced tomatoes, Italian seasoning, cabbage, and zucchini. Bring to a boil.
4. Reduce heat and simmer for 20-25 minutes until the vegetables are tender.
5. Season with salt and pepper to taste. Serve hot.

Nutrition Facts (per serving):

• Calories: 280
• Fat: 18g
• Protein: 20g
• Total Carbohydrates: 6g
• Fiber: 2g
• Net Carbohydrates: 4g

Recipe Notes:

• Add mushrooms or spinach for extra nutrients.
• Substitute ground turkey for a leaner option.

32. Avocado Lime Soup

This refreshing, creamy soup is perfect for warm weather or as a light starter.

Ingredients:

• 2 ripe avocados, peeled and pitted
• 2 cups chicken or vegetable broth
• 1 cup unsweetened almond milk
• 2 tbsp lime juice
• 1/2 tsp garlic powder
• 1/4 tsp cayenne pepper (optional)
• Salt and pepper, to taste
• Fresh cilantro for garnish

Instructions:

1. In a blender, combine the avocados, broth, almond milk, lime juice, garlic powder, cayenne pepper (if using), salt, and pepper.
2. Blend until smooth and creamy.
3. Chill in the refrigerator for at least 1 hour before serving.
4. Serve cold, garnished with fresh cilantro.

Nutrition Facts (per serving):

• Calories: 180
• Fat: 15g
• Protein: 3g
• Total Carbohydrates: 6g
• Fiber: 4g
• Net Carbohydrates: 2g

Recipe Notes:

• For a hot version, gently heat the soup on low, stirring constantly.
• Add cooked shrimp or chicken for extra protein.

33. Keto Ham and Cheese Soup

This rich and creamy soup combines smoky ham and melty cheese for ultimate comfort food.

Ingredients:

• 2 cups diced cooked ham
• 4 cups chicken broth
• 1 cup heavy cream
• 1 cup shredded cheddar cheese
• 1 small onion, diced
• 2 cloves garlic, minced
• 2 tbsp butter
• Salt and pepper, to taste
• Chopped green onions for garnish

Instructions:

1. Melt butter in a large pot over medium heat. Add the onion and garlic, cooking until softened.
2. Stir in the ham and chicken broth. Bring to a simmer.
3. Add the heavy cream and cheddar cheese, stirring until the cheese is melted and the soup is creamy.
4. Season with salt and pepper to taste. Serve hot, garnished with green onions.

Nutrition Facts (per serving):

• Calories: 320
• Fat: 24g
• Protein: 18g
• Total Carbohydrates: 4g
• Fiber: 0g
• Net Carbohydrates: 4g

Recipe Notes:

• Substitute smoked turkey for ham if preferred.
• Add diced cauliflower for extra texture and bulk.

34. Creamy Keto Pumpkin Soup

This warm and spiced pumpkin soup is perfect for fall and fits beautifully into a keto meal plan.

Ingredients:

• 1 (15 oz) can pumpkin puree (unsweetened)
• 4 cups chicken or vegetable broth
• 1 cup heavy cream
• 2 cloves garlic, minced
• 1 small onion, diced
• 2 tbsp butter
• 1 tsp ground cinnamon
• 1/2 tsp ground nutmeg
• 1/4 tsp ground ginger
• Salt and pepper, to taste
• Pumpkin seeds for garnish (optional)

Instructions:

1. Melt butter in a large pot over medium heat. Add the onion and garlic, cooking until softened.
2. Stir in the pumpkin puree, cinnamon, nutmeg, and ginger.
3. Add the broth and bring the mixture to a simmer. Cook for 10 minutes.
4. Use an immersion blender to puree the soup until smooth.
5. Stir in the heavy cream and cook for another 5 minutes.
6. Season with salt and pepper to taste. Serve hot, garnished with pumpkin seeds if desired.

Nutrition Facts (per serving):

• Calories: 180
• Fat: 15g
• Protein: 3g
• Total Carbohydrates: 7g
• Fiber: 2g
• Net Carbohydrates: 5g

Recipe Notes:

• Substitute coconut cream for a dairy-free option.
• Add a pinch of red pepper flakes for a hint of heat.

35. Spicy Thai Curry Soup

This bold and flavorful soup combines Thai red curry paste and coconut milk for a keto-friendly delight.

Ingredients:

• 1 lb shrimp, peeled and deveined
• 4 cups chicken broth
• 1 can (13.5 oz) full-fat coconut milk
• 2 tbsp red curry paste
• 1 small onion, diced
• 1 red bell pepper, sliced
• 2 cups spinach or kale
• 1 tbsp fish sauce
• 1 tbsp lime juice
• 2 cloves garlic, minced
• 1 tbsp avocado oil
• Salt and pepper, to taste
• Fresh cilantro for garnish

Instructions:

1. Heat avocado oil in a large pot over medium heat. Add the onion and garlic, cooking until fragrant.
2. Stir in the red curry paste and cook for 1-2 minutes.
3. Add the chicken broth, coconut milk, and fish sauce. Bring to a simmer.
4. Add the bell pepper, spinach or kale, and shrimp. Cook until the shrimp are pink and cooked through, about 5 minutes.
5. Stir in the lime juice and season with salt and pepper to taste.
6. Serve hot, garnished with fresh cilantro.

Nutrition Facts (per serving):

• Calories: 310
• Fat: 25g
• Protein: 18g
• Total Carbohydrates: 6g
• Fiber: 2g
• Net Carbohydrates: 4g

Recipe Notes:

• Substitute chicken for shrimp if desired.
• Adjust the spice level by adding more or less curry paste.

36. Low-Carb Cheeseburger Chowder

A thicker, heartier take on cheeseburger soup, this chowder is rich and indulgent.

Ingredients:

• 1 lb ground beef
• 4 cups beef broth
• 1 cup heavy cream
• 2 cups shredded cheddar cheese
• 4 slices bacon, cooked and crumbled
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tsp mustard powder
• 1/2 tsp smoked paprika
• Salt and pepper, to taste
• Chopped pickles for garnish

Instructions:

1. Cook the ground beef in a large pot over medium heat until browned. Remove excess fat.
2. Add the onion and garlic, cooking until softened.
3. Stir in the beef broth, mustard powder, and smoked paprika. Bring to a simmer.
4. Stir in the heavy cream and shredded cheddar cheese, cooking until the cheese is melted and the soup is creamy.
5. Season with salt and pepper to taste. Serve hot, garnished with crumbled bacon and chopped pickles.

Nutrition Facts (per serving):

• Calories: 420
• Fat: 34g
• Protein: 22g
• Total Carbohydrates: 4g
• Fiber: 0g
• Net Carbohydrates: 4g

Recipe Notes:

• For added texture, top with crispy pork rinds.
• Adjust the thickness by adding more or less broth.

37. Turkey and Spinach Detox Soup

This light and nourishing soup is perfect for resetting after indulgent meals.

Ingredients:

• 1 lb ground turkey
• 4 cups chicken broth
• 2 cups fresh spinach
• 1 small zucchini, diced
• 1 small onion, diced
• 2 cloves garlic, minced
• 2 tbsp olive oil
• 1 tsp Italian seasoning
• 1/2 tsp turmeric
• Salt and pepper, to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the ground turkey, cooking until browned.
2. Add the onion and garlic, cooking until softened.
3. Stir in the chicken broth, zucchini, Italian seasoning, and turmeric. Bring to a simmer.
4. Add the spinach and cook until wilted, about 5 minutes.
5. Season with salt and pepper to taste. Serve hot.

Nutrition Facts (per serving):

• Calories: 240
• Fat: 12g
• Protein: 25g
• Total Carbohydrates: 5g
• Fiber: 1g
• Net Carbohydrates: 4g

Recipe Notes:

• Add a squeeze of lemon juice for extra freshness.
• Store in individual portions for quick, healthy meals.

38. Green Chile Chicken Soup

This spicy and comforting soup features shredded chicken and roasted green chilies for a bold, keto-friendly flavor.

Ingredients:

• 2 cups shredded cooked chicken
• 4 cups chicken broth
• 1 (4 oz) can diced green chilies
• 1 cup heavy cream
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tsp cumin
• 1/2 tsp smoked paprika
• 2 tbsp butter
• Salt and pepper, to taste
• Chopped cilantro and avocado slices for garnish

Instructions:

1. Melt butter in a large pot over medium heat. Add the onion and garlic, cooking until softened.
2. Stir in the cumin and smoked paprika, cooking for 1 minute.
3. Add the chicken broth, green chilies, and shredded chicken. Bring to a simmer.
4. Stir in the heavy cream and cook for another 5 minutes.
5. Season with salt and pepper to taste. Serve hot, garnished with chopped cilantro and avocado slices.

Nutrition Facts (per serving):

• Calories: 290
• Fat: 22g
• Protein: 20g
• Total Carbohydrates: 5g
• Fiber: 1g
• Net Carbohydrates: 4g

Recipe Notes:

• Add diced jalapeños for extra spice.
• Pair with keto tortilla chips or pork rinds for crunch.

39. Creamy Keto Alfredo Soup

This luxurious soup takes inspiration from creamy Alfredo sauce, combining rich flavors with low-carb ingredients.

Ingredients:

• 1 lb cooked chicken, diced
• 4 cups chicken broth
• 1 cup heavy cream
• 1/2 cup grated Parmesan cheese
• 2 cloves garlic, minced
• 2 tbsp butter
• 1/2 tsp Italian seasoning
• Salt and pepper, to taste
• Fresh parsley for garnish

Instructions:

1. Melt butter in a large pot over medium heat. Add the garlic, cooking until fragrant.
2. Stir in the chicken broth and bring to a simmer.
3. Add the heavy cream, Parmesan cheese, and Italian seasoning, stirring until smooth and creamy.
4. Stir in the cooked chicken and cook for another 5 minutes.
5. Season with salt and pepper to taste. Serve hot, garnished with fresh parsley.

Nutrition Facts (per serving):

• Calories: 340
• Fat: 28g
• Protein: 22g
• Total Carbohydrates: 3g
• Fiber: 0g
• Net Carbohydrates: 3g

Recipe Notes:

• Add sautéed mushrooms or spinach for extra flavor and nutrients.
• Pair with keto garlic bread for a satisfying meal.

40. Savory Keto Eggplant Soup

This creamy and slightly smoky soup highlights the flavor of roasted eggplant.

Ingredients:

• 1 large eggplant, roasted and peeled
• 4 cups chicken or vegetable broth
• 1 cup heavy cream
• 1 small onion, diced
• 2 cloves garlic, minced
• 2 tbsp olive oil
• 1/2 tsp smoked paprika
• Salt and pepper, to taste
• Fresh basil for garnish

Instructions:

1. Preheat oven to 400°F (200°C). Roast the eggplant until soft, about 30-40 minutes. Let cool, then peel and chop.
2. Heat olive oil in a large pot over medium heat. Add the onion and garlic, cooking until softened.
3. Stir in the roasted eggplant, smoked paprika, and broth. Bring to a simmer and cook for 10 minutes.
4. Use an immersion blender to puree the soup until smooth.
5. Stir in the heavy cream and cook for another 5 minutes.
6. Season with salt and pepper to taste. Serve hot, garnished with fresh basil.

Nutrition Facts (per serving):

• Calories: 210
• Fat: 18g
• Protein: 4g
• Total Carbohydrates: 6g
• Fiber: 2g
• Net Carbohydrates: 4g

Recipe Notes:

• Add a drizzle of olive oil or balsamic glaze for extra flavor.
• For a vegan version, substitute coconut cream and vegetable broth.

41. Keto Lobster Bisque

Rich and indulgent, this keto-friendly lobster bisque is a special treat for seafood lovers.

Ingredients:

• 2 cups cooked lobster meat, chopped
• 4 cups seafood or chicken broth
• 1 cup heavy cream
• 1/2 cup dry white wine (optional)
• 1/4 cup tomato paste
• 1 small onion, diced
• 2 cloves garlic, minced
• 2 tbsp butter
• 1/2 tsp paprika
• Salt and pepper, to taste
• Fresh parsley for garnish

Instructions:

1. Melt butter in a large pot over medium heat. Add the onion and garlic, cooking until softened.
2. Stir in the tomato paste and paprika, cooking for 2 minutes.
3. Add the broth and wine (if using) and bring to a simmer. Cook for 10 minutes.
4. Use an immersion blender to puree the soup until smooth.
5. Stir in the heavy cream and cooked lobster meat. Cook for another 5 minutes.
6. Season with salt and pepper to taste. Serve hot, garnished with fresh parsley.

Nutrition Facts (per serving):

• Calories: 320
• Fat: 24g
• Protein: 20g
• Total Carbohydrates: 4g
• Fiber: 0g
• Net Carbohydrates: 4g

Recipe Notes:

• Substitute shrimp or crab for lobster if desired.
• Add a pinch of cayenne pepper for a spicy kick.

42. Low-Carb BBQ Chicken Soup

This smoky and tangy BBQ-inspired soup is packed with flavor and perfect for keto dieters.

Ingredients:

• 2 cups shredded cooked chicken
• 4 cups chicken broth
• 1/2 cup sugar-free BBQ sauce
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tsp smoked paprika
• 1/2 tsp cumin
• Salt and pepper, to taste
• 2 tbsp butter
• Chopped green onions for garnish

Instructions:

1. Melt butter in a large pot over medium heat. Add the onion and garlic, cooking until softened.
2. Stir in the smoked paprika and cumin, cooking for 1 minute.
3. Add the chicken broth, BBQ sauce, and shredded chicken. Bring to a simmer and cook for 10 minutes.
4. Season with salt and pepper to taste. Serve hot, garnished with green onions.

Nutrition Facts (per serving):

• Calories: 250
• Fat: 15g
• Protein: 20g
• Total Carbohydrates: 4g
• Fiber: 0g
• Net Carbohydrates: 4g

Recipe Notes:

• Adjust sweetness by adding a touch of sugar-free maple syrup.
• Pair with keto cornbread for a classic BBQ experience.

43. Spinach Artichoke Dip Soup

Transform the beloved appetizer into a rich and satisfying keto soup.

Ingredients:

• 1 cup chopped artichoke hearts (canned or frozen, drained)
• 3 cups fresh spinach
• 4 cups chicken broth
• 1 cup heavy cream
• 1 cup shredded mozzarella cheese
• 1/2 cup grated Parmesan cheese
• 1 small onion, diced
• 2 cloves garlic, minced
• 2 tbsp butter
• Salt and pepper, to taste

Instructions:

1. Melt butter in a large pot over medium heat. Add the onion and garlic, cooking until softened.
2. Stir in the spinach, artichoke hearts, and chicken broth. Bring to a simmer.
3. Add the heavy cream, mozzarella cheese, and Parmesan cheese, stirring until the cheese is melted and the soup is creamy.
4. Season with salt and pepper to taste. Serve hot.

Nutrition Facts (per serving):

• Calories: 280
• Fat: 22g
• Protein: 10g
• Total Carbohydrates: 6g
• Fiber: 2g
• Net Carbohydrates: 4g

Recipe Notes:

• Top with crispy bacon for extra flavor.
• Serve with keto crackers for dipping.

44. Keto Pepperoni Pizza Soup

Savor all the cheesy, saucy goodness of pizza in this keto-friendly soup that’s quick, easy, and packed with flavor.

Ingredients:

• 4 cups chicken or vegetable broth
• 1 cup heavy cream
• 1 (14.5 oz) can diced tomatoes
• 1/4 cup tomato paste
• 1 cup shredded mozzarella cheese
• 1/2 cup sliced pepperoni (reserve some for garnish)
• 1/2 lb ground Italian sausage
• 1 small onion, diced
• 2 cloves garlic, minced
• 2 tbsp olive oil
• 1 tsp Italian seasoning
• 1/2 tsp crushed red pepper flakes (optional)
• Salt and pepper, to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the ground sausage, cooking until browned and crumbled. Remove and set aside.
2. In the same pot, sauté the onion and garlic until softened.
3. Stir in the diced tomatoes, tomato paste, and broth. Bring to a simmer.
4. Add the heavy cream, Italian seasoning, red pepper flakes (if using), and cooked sausage. Simmer for 10 minutes.
5. Stir in the mozzarella cheese and sliced pepperoni, allowing the cheese to melt into the soup.
6. Season with salt and pepper to taste.
7. Serve hot, garnished with additional pepperoni and shredded cheese.

Nutrition Facts (per serving):

• Calories: 320
• Fat: 25g
• Protein: 18g
• Total Carbohydrates: 5g
• Fiber: 1g
• Net Carbohydrates: 4g

Recipe Notes:

• Add mushrooms, green peppers, or olives for extra pizza toppings.
• For a crisp garnish, bake some pepperoni slices until crispy and sprinkle on top before serving.

Benefits of Keto Soups

Keto soups are an incredibly versatile and satisfying addition to your ketogenic diet.

They offer numerous benefits, from being nutrient-dense to helping you stay on track with your health goals. Here’s why you should include keto soups in your meal plan:

a. Nutrient-Packed Meals

Keto soups combine fresh vegetables, quality proteins, and healthy fats to deliver a nutrient-dense meal in every spoonful. Ingredients like spinach, zucchini, chicken, and bone broth are not only keto-friendly but also packed with essential vitamins and minerals, boosting your overall health.

b. Easy Meal Prep

Soups are perfect for batch cooking. You can prepare large quantities, store them in the fridge or freezer, and reheat them as needed. This makes soups an excellent choice for busy days when you need a quick and healthy option without compromising on taste.

c. Satiety and Appetite Control

The high-fat content in keto soups, derived from ingredients like heavy cream, coconut milk, and cheese, keeps you feeling full and satisfied for hours. This helps in curbing cravings and maintaining portion control.

d. Versatility and Variety

From creamy tomato basil soup to hearty cheeseburger chowder, the possibilities for keto soups are endless. You can experiment with different flavor profiles, from classic American comfort food to global cuisines like Thai or Italian, all while staying low-carb.

e. Gut Health and Hydration

Many keto soups incorporate bone broth, which is rich in collagen and amino acids that support gut health and joint function. Additionally, the liquid nature of soups helps keep you hydrated, especially when combined with water-rich vegetables.

f. Ideal for Weight Loss

With their high protein and low carbohydrate content, keto soups help regulate blood sugar levels and promote fat burning. They are also lower in calories compared to many traditional keto meals, making them ideal for weight loss without feeling deprived.

Keto soups are not only practical but also delicious. Their convenience, variety, and health benefits make them a staple for anyone following a ketogenic lifestyle.

Common Ingredients in Keto Soups

Creating delicious keto soups starts with selecting the right ingredients. By focusing on low-carb, high-fat, and nutrient-rich foods, you can craft soups that are both satisfying and compliant with your keto goals. Here’s a breakdown of common ingredients in keto soups:

a. Proteins

• Chicken, Beef, Pork, and Turkey: These proteins add richness and a hearty texture to soups. Ground beef and shredded chicken are popular choices for keto soups.
• Seafood: Shrimp, crab, and lobster elevate soups to restaurant-quality meals while keeping the carb count low.

b. Low-Carb Vegetables

• Zucchini and Cauliflower: These versatile veggies are perfect for soups like “zoodles” in chicken soup or cauliflower in creamy “potato” soup.
• Spinach and Kale: Leafy greens pack nutrients while adding texture and color.
• Mushrooms, Bell Peppers, and Broccoli: These add depth and flavor to soups without increasing carbs significantly.

c. Healthy Fats

• Heavy Cream and Coconut Milk: These are essential for creating creamy, indulgent soups.
• Cheese: Cheddar, Parmesan, and mozzarella enhance the flavor and richness of keto soups.
• Butter and Olive Oil: These fats are used for sautéing and adding depth to broths.

d. Flavor Enhancers

• Herbs and Spices: Garlic, thyme, basil, and paprika elevate the flavor of keto soups without adding carbs.
• Broth: Chicken, beef, or vegetable broth forms the base of most keto soups. Bone broth is especially nutritious and adds a hearty flavor.

e. Thickeners

• Xanthan Gum: A keto-friendly thickener that mimics the texture of flour-based soups.
• Pureed Vegetables: Blending cauliflower or zucchini can naturally thicken soups while keeping them low-carb.

f. Garnishes

• Avocado, Bacon, and Fresh Herbs: Garnishes add a final touch of flavor, texture, and visual appeal.

By keeping these ingredients on hand, you’ll always be ready to whip up a delicious, keto-friendly soup to enjoy any time of the week.

Tips for Making the Best Keto Soups

Mastering keto soups is easier than you think, and a few tips can take your soup game to the next level. Here are some practical suggestions to help you make the best keto soups every time:

1. Focus on Fresh Ingredients

The flavor of your soup starts with fresh, high-quality ingredients. Use fresh vegetables, herbs, and proteins for a vibrant and rich taste. Pre-chopped frozen vegetables can save time, but fresh produce often yields the best results.

2. Use Bone Broth as a Base

Bone broth is a nutritional powerhouse and adds depth of flavor to your soups. It’s rich in collagen and nutrients, supporting gut health and overall wellness.

3. Enhance with Healthy Fats

Incorporate fats like heavy cream, coconut milk, or cheese to add creaminess and richness. These fats also make the soup more satisfying and help meet your keto macros.

4. Don’t Overcook Vegetables

To preserve the nutrients and texture of low-carb vegetables like zucchini, broccoli, and spinach, add them during the final stages of cooking. Overcooking can result in mushy veggies and less vibrant flavors.

5. Blend for Creaminess

For creamy soups, use an immersion blender to puree ingredients like cauliflower or broccoli directly in the pot. This eliminates the need for starch-based thickeners.

6. Season Generously

Keto soups rely on spices and herbs for flavor, so don’t skimp on seasonings. Taste as you cook and adjust the salt, pepper, and spices to your preference.

7. Batch Cook for Convenience

Soups are perfect for meal prepping. Make a large batch and divide it into individual portions for easy reheating. Freeze extras in airtight containers to enjoy later.

8. Customize and Experiment

Feel free to tweak recipes based on your taste preferences and what’s available in your pantry. Add or swap ingredients to create your own signature soup.

9. Add Toppings for Texture

Garnishes like crispy bacon, shredded cheese, or a dollop of sour cream can elevate the presentation and flavor of your soup.

10. Store Properly

Cool soups completely before storing them in the refrigerator or freezer. Reheat gently to maintain the creamy texture of dairy-based soups.

With these tips, you’ll be crafting keto soups that are not only delicious but also Instagram-worthy!

FAQs About Keto Soups

Keto soups are a popular and versatile meal choice for low-carb dieters. Here are answers to some of the most common questions about keto soups:

1. Can I eat soup on the keto diet?

Yes, soups are a fantastic option for the keto diet. By focusing on low-carb vegetables, healthy fats, and protein-rich ingredients, soups can be both delicious and compliant with keto guidelines.

2. What makes a soup keto-friendly?

A keto-friendly soup is low in carbohydrates and high in fats and proteins. Ingredients like heavy cream, cheese, butter, and low-carb vegetables (e.g., spinach, zucchini, cauliflower) replace high-carb options like potatoes or grains.

3. How many carbs should a keto soup have?

Most keto soups should contain 5-8 net carbs per serving to stay within daily carb limits. Always check the nutrition information and portion sizes.

4. Can I make keto soups in a slow cooker or Instant Pot?

Absolutely! Slow cookers and Instant Pots are perfect for keto soups. They enhance flavors and allow for hands-off cooking. Adjust cook times for each appliance to ensure vegetables and proteins don’t overcook.

5. What are the best low-carb vegetables for soups?

Low-carb vegetables like zucchini, spinach, cauliflower, broccoli, and mushrooms are excellent for keto soups. They add nutrients and texture without adding too many carbs.

6. Can I freeze keto soups?

Yes, most keto soups freeze well. Soups with dairy (like cream or cheese) may separate upon thawing, but reheating gently while stirring can restore their creamy consistency.

7. Are keto soups good for weight loss?

Yes, keto soups are often low in calories and high in healthy fats, making them filling and ideal for weight loss on a ketogenic diet.

These FAQs should help you feel confident about incorporating soups into your keto lifestyle.

Conclusion

Keto soups are a delicious, versatile, and convenient addition to any low-carb diet. From creamy, indulgent options like Bacon Cheeseburger Soup to lighter, refreshing bowls like Avocado Lime Soup, there’s a keto soup to suit every palate and occasion.

Their benefits go beyond taste. Keto soups help with meal prep, ensure you stay full longer, and are an excellent way to incorporate nutrient-rich ingredients into your diet. Whether you’re looking for a quick weeknight dinner or an elegant dish to impress guests, keto soups deliver in flavor, nutrition, and ease of preparation.

With the variety of recipes provided here, you’ll never run out of ideas for creating mouthwatering soups that align with your keto goals. Don’t hesitate to get creative with ingredients and flavors to make each soup uniquely yours.

Start experimenting today and enjoy the comforting warmth and satisfaction of keto soups. Bookmark this guide and share it with friends and family who are also embracing the ketogenic lifestyle. Together, you can make meal planning fun, easy, and delicious.