Food

9 Best Keto Friendly and Delicious Soups to Try (With Recipes)

9 Best Keto Friendly and Delicious Soups to Try (With Recipes)

When it’s cold outside or you’re feeling a bit under the weather, a bowl of soup can hit the spot. Below, you’ll find the best keto soup recipes that are easy to prepare and are packed with vitamins, minerals, and best of all, filling fat.


Do Soups Contain Carbs?

This depends on the kind of soup you’ll be having. If it’s canned soup, it can be tricky to find something that contains no hidden sugar or starchy fillers since many options in grocery stores already have them. Many soups contain carbs in the form of milk, rice, and pasta as well.

What does the nutrition label tell you? Be sure to check the net grams of carbohydrates per serving, as this is the important one for keto. (As a reminder, net carbs are the total carbs minus fiber.) Read the ingredients list to spot added sugars like corn syrup, or carb-based thickeners such as corn starch.

No one can argue that making your own soup at home is the healthiest way to go. Some examples of low-carbohydrate ingredients for soups include meat, butter, cream, eggs, cheese, leafy greens, and many other low-starch vegetables.


9 Best Keto Soup Recipes to Warm You Up

You can enjoy one to two servings of any of our keto soups below without worrying about your carbohydrate intake for the day. If you’re going to make a big batch for the whole week, freeze in ziplock bags and reheat on the stove top.


Broccoli-Cheddar-Soup

1. Broccoli cheddar soup

This soup recipe uses broccoli, one of the best low-carb veggies. To give it a rich flavor, add chicken stock. Each serving has only 3.8 grams of net carbs. It can be enjoyed by itself or eaten with keto garlic bread.

Get the recipe.


Cauliflower-Spinach-Soup

2. Cauliflower spinach soup

There are two ways to enjoy our nutritious cauliflower spinach soup: (1) Use chicken stock and add some bacon crumbles on top, or (2) Use vegetable stock and skip the bacon if you’re following a vegetarian keto diet.

Get the recipe.


Keto-Toscana-Soup

3. Keto Toscana soup

Toscana soup normally contains potatoes, carrots, and other high-carb ingredients - but not this keto version. With almost 50 grams of total fat and only 7.4 grams of net carbs, this soup recipe is an impressive source of fiber and antioxidants.

Get the recipe.


Keto-French-Onion-Soup

4. French onion soup

This simple yet delicious French soup can be prepared in less than an hour. Onions, the main ingredient in this recipe, contain compounds that are known to contain antibiotic properties, protect against cancer, and have antiasthmatic effects [1].

Get the recipe.


Keto-Tomato-Soup

5. Tomato soup

With the right choice of ingredients, you can enjoy tomato soup while staying within your carb limit. Our keto tomato soup will satisfy up to four people, and each serving has only 5.7 grams of net carbs. You need a total prep and cooking time of 40 minutes for this recipe.

Get the recipe.


Keto-Egg-Drop-Soup

6. Egg drop soup

You can have this egg drop soup ready in 20 minutes. With only 2.5 grams of total carbs per serving to support your keto diet, this recipe will surely become a favorite.

Get the recipe.


Keto-Cream-of-Mushrooms

7. Cream of mushrooms soup

With only 5.2 grams of net carbs per serving, this creamy soup uses high-quality ingredients such as mushrooms, unsalted butter, garlic, and coconut aminos. This recipe is a wonderful source of B vitamins, copper, and other minerals.

Get the recipe.


Keto-Taco-Soup

8. Taco soup

Your whole family and guests will surely crave for this recipe once they taste it. Brimming with Mexican flavors, this keto taco soup has only 3 grams of net carbs per serving. Feel free to substitute another type of ground meat if you don’t have beef on hand.

Get the recipe.


Keto-Cabbage-Soup

9. Cabbage soup

This keto cabbage soup is a complete and perfect meal for winter evenings, requiring only 10 minutes of prep and ready in an hour.

Get the recipe.


Conclusion

These low-carb soup recipes are so flavorful that you’ll be eager to share them with your family, friends, and fellow ketoers out there. There are so many keto-friendly ingredients that can be used to make satisfying soups for any occasion.


Takeaways

  • Many canned soups can be high in carbs or may not contain much fat or protein to fit well on a keto diet. Preparing your own soup using keto-friendly ingredients is the best way to meet your macros and stay within your nutrition goals.
  • Keto-friendly soup ingredients that are low in carbs include, but are not limited to: meat, non-starchy vegetables, cream, cheese, eggs, and butter.

Reference:

  1. Griffiths G et al. Onions – a global benefit to health. 2002 November - https://www.ncbi.nlm.nih.gov/pubmed/12410539

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