Navigating the world of canned soups on a ketogenic diet can feel like a chore. Many popular options are packed with hidden carbs, sugars, and unwanted additives. Since carbs are a no-go on a keto diet, so many varieties of canned soup are instantly off the menu: chicken noodle, lentil soup, hearty, rib-sticking potato soup…the list goes on. After this taste test, we get it now more than ever: The struggle to find good, quick store bought keto meals is real. But fear not! With careful label reading and a willingness to experiment, you can find delicious and convenient keto-friendly canned soups to keep you warm and satisfied.
Understanding Keto Soup Guidelines
Before diving into specific brands, let's clarify what makes a soup keto-compatible. Soups are just broths with extra food in them. All the same keto rules for your regular foods apply here. The basic principle is to minimize carbohydrates and prioritize healthy fats and moderate protein. That means no pasta. No bean-based soups. Basically, any soup that has rice, pasta, (most) beans, or potatoes is a no-go. Canned soups are particularly susceptible to extra carbs and sodium. Check every label to build up a bank of trustworthy low-carb and keto-friendly soups, and then buy in bulk.Here's what to watch out for:
- High Carb Ingredients: Avoid soups with noodles, rice, potatoes, beans, lentils, or excessive amounts of carrots and other starchy vegetables.
- Added Sugars: Many canned soups contain added sugars to enhance flavor. Scrutinize the ingredient list for sugar, corn syrup, dextrose, or other sweeteners.
- Hidden Carbs: Some soups use flour or other starches as thickeners, significantly increasing the carb count.
- Excessive Sodium: Canned soups are often high in sodium, which can be a concern for some individuals. Look for low-sodium options or be mindful of portion sizes.
- Unwanted Additives: Lots of low-carb canned soups contain hidden ingredients such as gluten, monosodium glutamate (MSG) and artificial flavors. When it comes to canned soups, you can’t really expect them all to be gluten-free and be very, very low-carb.
Calculating Net Carbs:
Net carbs are the key to keto success. To calculate net carbs, subtract the grams of fiber from the total carbohydrate grams listed on the nutrition label. Your body can't digest the carbs from fibers, so they don't contribute to your carb count on keto.
Net carbs = total carbs - fibers
Top Keto-Friendly Canned Soup Choices
Here are some of the best store-bought canned soup options for a keto diet, keeping in mind that individual needs and preferences may vary:
Progresso Keto Friendly Soups
Progresso made two keto canned soups - a creamy tomato soup and a cauliflower soup.
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Creamy Tomato Soup: Finding store bought keto tomato soup was harder than I expected it to be. When it comes to carbs, the natural sugars in tomatoes really add up, and brands will often add flour to thicken the broth. In fact, based on texture alone, Progresso’s keto friendly tomato soup is going to divide people; if you’re someone who needs the consistency to be smooth, creamy, and completely emulsified, I would skip this one. But personally, the separation of oils and tomato puree here actually won me over-it lends a homemade and authentic feel to this keto friendly soup. Did this come from a can or did nonna make it and just forget to add her regular array of spices? Hard to tell, hard to tell. Flavor-wise, it’s very light on spice, but it does make a good base for you to doctor with your own ingredients. I really love this one for its ingredient list - aside from the sunflower oil which isn’t ideal since it has pro-inflammatory effects on the body. It also tastes awesome as well, it’s not watered down, and you can feel the creaminess and heaviness of this soup.
Cauliflower Soup: This delicious and healthy keto canned soup is perfect whenever you need something on the go. It’s sugar-free and mostly made out of cauliflower, other vegetables, and spices.
Kettle & Fire Soups
Kettle & Fire is known for its bone broth-based soups, many of which are suitable for a ketogenic diet.
Mushroom Bisque: Looking for a keto cream of mushroom soup? Kettle & Fire Mushroom Bisque made with bone broth will definitely do the job. It’s creamy, thick, includes a decent amount of chopped mushrooms, and, like Progresso’s keto tomato soup, it makes a good base for any additional protein or spices you’d like to mix in. The gray slop that comes out of the box is a little frightening to the eyes, yes, but once you heat up this keto friendly soup, I think you will be pleasantly surprised by the final product!
Cauliflower Soup: If you told me not one but two keto friendly soups would earn 10 Sporks, I’d have shipped you straight to the loony bin. But what can I say? I’m just so very, very proud of Kettle & Fire for making this keto cauliflower soup. The broth is flavorful, in large part because it has some heat, but notes of red bell pepper, mustard, and paprika also shine through. The bits of cauliflower give it a good texture, while the consistency itself is light without being too soupy.
Read also: Canned Salmon Keto Diet
Bone Broth-Based Soups: Made with chicken bone broth, this creamy low-carb soup will become your favorite go-to meal.
Marukome Miso Soup
I would just like everyone in the audience to know that I have been searching-searching-for a tasty, instant miso soup for years. And Marukome Miso Soup fits the bill, despite being a keto friendly soup. Marukome’s broth tastes exactly like the miso soup you would order at a sushi restaurant. The tofu bits are a little golden, like they were pan-seared before being added to the mix. You might think of miso soup as more of a palate cleanser than a meal, but with just 2g of carbs, 5g of protein, and plenty of potassium and calcium, why discount it? A lot of people wonder “is miso soup keto?” Well, this recommendation is confirmation that the answer is yes! Fortunately miso soup carbs are also low, but that’s because it’s mostly broth.
Swanson's Chicken Bone Broth with Ginger & Turmeric Sipping Soup
Swanson’s Chicken Bone Broth with Ginger & Turmeric Sipping Soup is, hands down, a great sipping soup. Still, I was torn about ranking this so high on our list of the best keto soup because sipping soup can seem like more of a snack food than a meal… but then I realized I actually make the rules here. So number two it is! Also, hot take: The worst crime a soup can commit is being too ginger-forward, but this strikes the perfect balance of hearty chicken flavor, crisp ginger, and earthy turmeric.
Other Options
Broccoli Cheddar Soup: When it comes to food that’s high in fat content, there’s nothing better than broccoli cheddar cheese soup. This keto soup is the highest carb option on this list, but you can find it in most grocery stores. It's a simple keto soup, but that means it's a great option for veggie additions! Broccoli cheddar is one of the ultimate comfort foods and Costco's option gets you a lot of food for its carbohydrate buck. Plus, with one trip to Costco, you'll have enough keto soups for a year!
Vegetable Soup: This keto-friendly soup is a bit high in carbs, but it's a solid option for when you're really craving a fully prepared vegetable soup from a can. Also a bit pricer, this soup takes a strong stance against preservatives, gluten, etc.
Read also: Kitten Food Ingredient Analysis
Safe Harvest Soups: Although this isn’t a canned soup but a jarred one, it’s one of the best keto soups I’ve had in a long time. Instead of noodles, Safe Harvest used hearts of palm noodles which are both nutritious and low-carb.
Enhancing Store-Bought Soups
Even the best keto canned soups can benefit from a little customization. Here are some ideas to boost their flavor and nutritional value:
- Add Healthy Fats: Stir in a tablespoon of coconut oil, MCT oil, avocado oil, or heavy cream to increase the fat content and satiety.
- Boost Protein: Add cooked chicken, ground beef, shrimp, or tofu for a more substantial meal.
- Increase Fiber: Toss in some chopped spinach, kale, or other low-carb vegetables to increase fiber intake. In other words, add stuff! Boil or saute up some spinach and throw it in chicken broth or top your soup with some avocado.
- Spice it Up: Experiment with different herbs, spices, and seasonings to customize the flavor profile.
- Add Cheese: Top your soup with shredded cheddar, mozzarella, or parmesan cheese for added flavor and fat.
DIY Keto Soup: The Ultimate Control
If you're looking for ways to reduce the sodium, sugar, and carb content of store-bought soups, then making your own soup and stocks is your answer. Making low-carb soup (at least simple keto soup recipes) is easy. Don't be afraid to make your own vegetable or meat-based stock. Hint: it's not from a store - it's from your house! Yes, I’m talking about homemade soup and stocks. Some people on keto even go as far as to make their own zucchini noodles for a tasty low-carb soup.
Important Considerations
- Portion Control: Remember that keto-friendly does not mean you can eat an unlimited amount of these soups. It simply means you can eat more of them relative to higher carb alternatives.
- Individual Needs: Everyone's carbohydrate tolerance is different. Pay attention to how your body responds to different soups and adjust your intake accordingly.
- Read Labels Carefully: Always double-check the nutrition labels to ensure the soup fits your specific macros and dietary needs.
- Balance Your Diet: Soup should be part of a well-rounded ketogenic diet that includes plenty of healthy fats, protein, and low-carb vegetables.