13 Keto Soups That Skip the Carbs but Not the Comfort
Harsh, chilly days may be here, but so is soup season. Grandmas everywhere have said it before, so we’ll simply pass along the sentiment: Hot soup is an unparalleled comfort food. And keto followers can get in on the action while sticking to low-carb goals with these tasty (and cozy) broths and stews. Plus, it doesn’t have to be all bacon and butter; these keto soup recipes get their veggie on too.
1. Tomato Feta Soup
Tomato soup doesn’t need grilled cheese on the side when you’ve already got crumbled feta in the bowl. Keto eaters: This recipe is way simple. The most tedious part is skinning and chopping 10 tomatoes, which is why this blogger recommends swapping in two 14.5-ounce cans of peeled tomatoes instead.
2. Seafood Gumbo
This keto riff on the New Orleans classic is comforting and swaps its traditional sausage out for shrimp and sea bass. The recipe calls for an Instant Pot, but you can easily whip this up on the stove top too. Start by browning the sea bass in a saucepan and removing it,then add the onions, peppers, and celery, and cook for five minutes. Then add the fish back in to cook for another 30 minutes, but don’t forget to add the shrimp at the end. To make the stew even more wholesome, add cooked cauliflower rice.
3. Veggie Soup
Curling up with a bowl of steamy soup could be listed as hobbies we’re very good at on chilly days. If that sounds just like you, opt for this soul-soothing soup, packed with our favorite fruits and veggies: purple cauliflower, romanesco, carrots, spinach, and tomatoes. Plus, it’ll take you barely five minutes of prep.
4. Hot and Sour Soup
Instead of risking leaving ketosis by eating a hot and sour soup at a restaurant, make one at home. You can monitor its (delicious) ingredients, and don’t fret, it’s way easier than you’d expect. This one is gluten-free, Paleo, keto, nut-free, and dairy-free. In your shopping cart, you’ll need shiitake mushrooms, scallions, ginger, garlic, veggie or chicken broth, rice vinegar, coconut aminos, and eggs.
5. Keto Broccoli Cheddar Soup
Move aside, Panera. This keto broccoli cheddar soup gives the chain a run for its money, and it’s not a million calories or loaded with 1,000-plus milligrams of sodium.
6. Mexican Chicken Soup
Sweater weather calls for a dose of rich and creamy soup on the regular. Thickened up by half-and-half, cream cheese, and cheddar cheese, the recipe is full of flavor thanks to fire-roasted tomato and chipotle chili powder. You’ll be craving it weekly.
7. Keto Curried Pumpkin Soup
This curried pumpkin soup proves the keto diet doesn’t suck. We like that this one sounds gourmet, but it’ll only take you 10 minutes of prep and 12 minutes cook time. The key here is the curry powder, pumpkin pureé, heavy whipping cream, and pumpkin seeds. Your non-keto friends may want in on the action so, pro tip: Make extra.
8. Keto Queso Soup
Queso is legendary. This soup version of the Mexican staple is keto-friendly, simple to prepare, and well, very easy to finish in one sitting. This one is packed with chicken (to fill you up), chicken broth, avocado oil, canned tomatoes with green chiles, taco seasoning, cream cheese, and heavy cream or whole milk. Be sure to grab jalapeños and cilantro to garnish.
9. Keto Creamy Sausage and Spinach Soup
Throw this soup-from-scratch into your dinner rotation. This hearty pick calls for ghee, Italian-style chicken sausage, onion, garlic, chicken bone broth, spinach, heavy whipping cream, and fresh lemon so you may already have the ingredients in your kitchen.
10. Greek Lemon Chicken Soup
This is a soup we often crave, but when you’ve gone keto, ordering it from your local Greek restaurant isn’t always an option. Aside from tackling the craving, the traditional soup makes your house smell amazing, so yeah, we could probably eat it for the rest of our lives. This recipe gives a traditional avgolemono (Greek for egg-lemon) a tasty revamp: yellow onion, cauliflower rice, chicken broth, shredded chicken, dried dill, parsley, egg yolks, lemon juice, kale, and lemon zest. Excuse us while we slurp.
11. Cabbage Soup
When living a keto lifestyle, canned soup just doesn’t cut it. This meaty recipe is friendly to those with all sorts of dietary restrictions too—looking at you, dairy-free and gluten-free folks. You can dust off your Instant Pot for this recipe or do everything in any old stock pot: Brown the ground meat first and then simmer (covered) for 30 minutes with the rest of your ingredients.
12. Cauliflower and Turmeric Soup
The toasted tofu in this recipe won our hearts as it provides the crunch you miss from the usual crackers or croutons of pre-keto soups. To achieve greatness in the base first, you’ll need cauliflower for the rice, carrots, ginger, turmeric, and coconut milk.
13. Stuffed Pepper Soup
Even if you’re not that into soups, this recipe might turn you. It’s stuffed with a lot of healthy and common ingredients (hence its name), like savory ground beef, garlic, onions, bell peppers, and cauliflower rice all flavored with Italian spices. It’s gluten-free, dairy-free, keto, and Whole30 friendly. Quadruple win.
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