It's soup season! Soups are filling, hydrating, packed with veggies, and great for meal prepping. They're also a fantastic way to use up leftover meat or produce. With just a few spices, stock or broth, and a pot, soup is ready in no time! Here are 25 clean keto soup recipes that are low-carb, gluten-free, dairy-free, and delicious!
The Health Benefits of Soup
Soup has amazing health benefits! It nourishes your body and helps stave off colds by boosting your immune system. Using a bone broth base provides collagen, which nourishes bones and has anti-aging benefits. It also helps fight inflammation and improves joint health.
Featured Keto Soup Recipes
Let's explore a few standout keto-friendly soup recipes in detail:
Creamy Keto Tomato Soup
This Creamy Keto Tomato Soup recipe requires just a few ingredients, one pot, and a blender. It’s the perfect low-carb soup for dipping keto garlic Parmesan Bread Bites. Learn how to make low-carb tomato soup without sugar, flour, or cornstarch.
Key Ingredients and Substitutions:
- Tomatoes: A small tomato has about 18 calories, including about 3g net carbs, making them perfect for a low-carb diet. Canned roasted tomatoes with their liquid are used for simplicity, but fresh roasted tomatoes can be substituted.
- Broth: Water and Concentrated Chicken Broth paste are used, as the paste has more flavor than traditional broth. You can skip the concentrated chicken broth and substitute the water with regular broth or bone broth.
- Thickener: Xanthan Gum is used as a soup thickener.
- Creaminess: Heavy Cream and Pesto are added for richness and flavor.
Adapting for Dietary Restrictions:
This recipe contains real food ingredients so it can easily be adapted to fit a paleo or dairy-free lifestyle.
Read also: Easy Low-Carb Cheese Crackers
- Omit the Parmesan Cheese.
- Use Coconut Milk for Heavy Cream: Coconut milk is commonly used in savory recipes like Indian Shrimp Curry and adds a slight sweetness.
- Swap butter for olive oil, coconut oil, or ghee: Besides substituting the heavy cream, you might also want to substitute butter.
Instructions:
- Heat butter in a large sauce pan over medium-low heat.
- Sauté onions and garlic in the butter until translucent (~2 minutes).
- Add the roasted tomatoes and all of its liquid to the pan.
- Add water and concentrated chicken broth, pesto, Italian Seasoning and xanthan gum. Stir and allow the mixture to cook for 10 minutes.
- If using a standard blender: Add the hot tomato mixture to a blender with the cream cheese, heavy cream and parmesan cheese. Blend until incorporated. Salt to taste. Serve immediately.
- If using an immersion blender: Add the cream cheese, heavy cream and parmesan cheese to the pot. Blend until incorporated. Salt to taste.
Storage:
- Refrigerator Storage: Store this soup in the refrigerator in an airtight container for up to 4 days.
- Freezer Storage: You can store this soup in the freezer for up to four months.
Tips and Considerations:
- Tomato Soup can get pretty tangy because tomatoes have quite a bit of acid. If we weren’t concerned about sugar, then we’d balance out our tomatoes by adding some sugar. To keep this keto-friendly, you can add a keto sweetener.
Creamy Tuscan Chicken Soup
Creamy Tuscan Chicken Soup is rich and satisfying, packed full of wholesome ingredients, and a keto comfort food meal the whole family will enjoy. It features chunks of tender chicken with plenty of garlic, sun-dried tomatoes, and spinach in a creamy sauce, with hidden cauliflower for a thick and luscious broth.
Key Ingredients and Substitutions:
- Chicken: Cut the chicken into bite-sized pieces. This helps it cook through faster so you can get your soup on the table that much sooner.
- Cauliflower: Cauliflower helps make a thicker broth without adding more fat or thickeners.
- Dairy: Cream and Parmesan cheese contribute to the creamy texture and rich flavor.
Instructions:
- In a Dutch oven or stockpot set over medium heat, add 1 tablespoon of the butter or oil. While heating, sprinkle the chicken with salt and pepper. Add the chicken and the sun-dried tomatoes to the pan. Sauté until the chicken is cooked through, 5 to 7 minutes. Remove to a plate.
- Add the remaining butter to the pan and stir in the garlic, tomato paste, and Italian seasoning. Sauté 2 minutes, until fragrant. Stir in the broth. Add the cauliflower and bring to a boil. Reduce the heat to a simmer and cook until the cauliflower is tender, about 10 minutes.
- Transfer to a blender or use an immersion blender and blend until smooth. Return the soup and the chicken and sundried tomatoes to the pot and bring back to a simmer. Add the spinach and cook until wilted. Stir in the cream and Parmesan and stir until well combined. Serve with more grated Parmesan sprinkled over.
Tips and Considerations:
- Chicken Options: Chicken breasts can be used instead of thighs. Pre-cooked or rotisserie chicken can also be used; sauté the sun-dried tomatoes along with the garlic, tomato paste, and Italian seasoning, and the proceed as directed. Chop the cooked chicken or shred it with your fingers before adding in to the soup.
- Dairy-Free Option: Use coconut cream in place of the whipping cream, and add about 1/4 cup of nutritional yeast in place of the Parmesan.
- Cauliflower Substitute: Use chopped zucchini instead, as it also helps thicken keto soups. Cook it until tender, just as you would the cauliflower, and blend it up.
Storage:
- Creamy soups are always best served fresh or within a few days. You can store Creamy Tuscan Chicken Soup in the fridge for up to 5 days, as long as your cream was fresh. Reheat gently in a pot over medium low heat.
- It is not recommended to freeze soups that have cream in them, but you can certainly prepare the soup up to the point of blending and freeze at that point. Add the cream after the soup is fully heated through.
Queso Keto Taco Soup
This Queso Keto Taco Soup is a game-changer for low-carb dinners! Simmered with ground beef, tangy tomatoes, and melted cheese, it’s like your favorite queso dip transformed into a hearty, spoonable meal. Whether you’re using an Instant Pot or slow cooker, this creamy, zesty soup will quickly become a staple in your keto meal rotation. This low-carb keto taco soup with ground beef has become a family favorite. The cream cheese and taco seasoning blend to create a rich, cheesy flavor that’s absolutely delicious.
Key Ingredients and Substitutions:
- Ground Beef: Acts as the rich, savory, and protein-rich foundation to the soup.
- Rotel Tomatoes (or diced tomatoes with green chilis): This is simply a can of diced tomatoes with green chilis already added.
- Cream Cheese: Adds fat and a rich, creamy texture that makes the soup similar to an authentic queso dip.
- Beef Broth: Beef Broth is the backbone of your soup’s flavor.
- Taco Seasoning: Use a homemade keto taco seasoning, a simple mix of chili powder, cumin, paprika, onion powder, and a few other spices without any fillers, which helps keep the carb count lower.
Instructions:
- Grab your favorite large pot and set it over medium heat. Toss in the ground beef and diced onion. Brown it all up, breaking the meat into small chunks as it cooks. This usually takes about 8-10 minutes. Once it’s nicely browned, drain off the excess grease.
- Add the cream cheese to your beef and onion mixture. Use a wooden spoon to mix it in well, breaking up any large chunks.
- Add in the rest of your ingredients - the Rotel tomatoes (or diced tomatoes with green chilies), beef broth, heavy cream, and taco seasoning. Give it all a good stir to combine.
Tips and Considerations:
- Swap the Beef: Don’t have ground beef in your kitchen? No sweat! Use ground turkey or chicken instead.
- Soften the Cream Cheese: Pop the cream cheese in the microwave for a few seconds or leave it at room temperature until soft.
- Simmer, Don’t Boil: Keep it low and slow.
- Taste and Adjust As Needed: One of the best things about cooking is that you get to taste everything before it’s served! If you think the soup needs more heavy cream, beef, or seasonings, adjust the amount of ingredients you use.
Slow Cooker Instructions:
To ensure the best quality of this recipe, add the drained browned ground beef, diced onion, beef broth, diced tomatoes, and spices first. Allow it to slow cook for 2 hours on high or 4 hours on low. Follow the general guidelines mentioned above for cooking dairy in the slow cooker.
Instant Pot Instructions:
First, brown the ground beef and onions on the saute setting and drain. Next, add beef broth, Rotel tomatoes, and spices. Cook on high pressure for 5 minutes, then an NPR for 5 minutes.
Serving Suggestions:
Pair this delicious taco soup with a simple leafy garden salad, avocado salad, or some fresh salsa for a perfect match. And if you’re in the mood for dipping, go for low-carb tortillas or crunchy pork rinds.
Read also: Keto Calorie Counting: A Detailed Guide
Dairy-Free Option:
You might be able to use dairy-free cream cheese and coconut cream instead of cream cheese and heavy cream.
Storage:
Thaw the soup in the fridge overnight when you’re ready to eat it. As you reheat it, use a whisk to stir it well. This helps bring the soup back together. If it still seems a bit grainy, blending it for a few seconds can make it creamy again.
Other Keto-Friendly Soup Recipes
Here are more keto-friendly soup recipes to explore:
- Keto Broccoli Cheddar Soup: This soup features broccoli florets and a great texture. To keep it keto, swap out regular flour for almond or coconut flour.
- Roasted Butternut Squash Soup: This low-carb soup is like fall in a bowl.
- Keto Chili: Mushrooms take the place of beans in this keto-friendly soup.
- Keto Chicken Soup: This version subs in cauliflower rice. Don't skimp on the ginger-it adds an irresistible kick to the broth.
- Zoodle Ramen: Zucchini noodles make the perfect swap for traditional ramen noodles, and soft-boiled eggs add protein.
- Cream of Mushroom Soup: Cream of Mushroom Soup is a perfect match for the keto diet.
- Cream of Asparagus Soup: Asparagus is a lower-carb veg!
- Thai Chicken Coconut Soup: This creamy soup is full of flavor.
- Bacon Cauliflower Chowder: Bring on the bacon…just make sure to swap out regular flour for almond or coconut flour to make this keto-friendly.
- Vegetable Cabbage Soup: This soup is keto-friendly, just skip the beans!
- Best Paleo Chili: This hearty chili is so satisfying, you won't even miss the beans.
- Best-Ever Cioppino: This tomato-based seafood stew is traditionally filled with whatever seafood is fresh at the market, so mix it up with your favorites. To keep it keto, you'll need to skip the bread, but you won't miss it. The rich broth and seafood is plenty filling.
- Creamy Broccoli Cheddar Soup: Same as above…swap out the flour and this creamy, cheesy soup can be your new favorite din.
- Cauliflower Soup: Once again, cauli steals the show.
- Chicken Spinach Artichoke Soup
- Classic Tomato Soup: There's really nothing more comforting than a steaming hot bowl of tomato soup. Canned tomatoes are preferable because they tend to be packed in peak season-that means they're perfectly ripe!
- Broccoli Cheddar Soup: Feel free to add some extra broccoli in there to sneak in some extra veggies!
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