365 Low-Fat Main Dishes — One Recipe for Every Day!
Easy, beginner-friendly, with full nutrition info.
👉 Download Now – Just $2.90!Warm and comforting soups have a special place in our hearts, especially when you’re on a low carb journey. I created this post because I’ve been craving hearty soups that fit perfectly into a ketogenic diet. If you’re someone who loves to indulge in delicious meals while keeping an eye on your carb intake, you’ll find this collection just for you.
This guide is packed with 19 low carb keto soup recipes that are not only satisfying but also easy to prepare. These recipes will keep you full and provide all the nourishment you need while following your keto diet. Whether you’re meal prepping or looking to whip up a quick dinner, I’ve pulled together some creamy, rich, and flavorful options that will make your taste buds dance with joy.
From Creamy Cauliflower and Cheese Soup to Spicy Sausage and Kale Soup, each recipe brings something unique to the table. You’ll find combinations of wholesome ingredients that maximize flavor without piling on the carbs. So, get ready to warm up your kitchen and your belly with these delightful soups that fit perfectly into your low carb lifestyle!
Key Takeaways
– Enjoy a variety of 19 satisfying low carb keto soup recipes that are perfect for meal prep and quick dinners.
– Discover soups like Creamy Tomato Basil and Zucchini Noodle Soup that are both rich in flavor and low in carbs, making them ideal for your keto diet.
– Each recipe is designed to keep you feeling full without sacrificing taste, perfect for anyone looking to maintain a healthy lifestyle.
– These soups are not only easy to prepare but can also be made in large batches for meal planning throughout the week.
– Indulge in comforting flavors while sticking to your keto diet, ensuring you don’t miss out on delicious meals during your health journey.
1. Creamy Cauliflower and Cheese Soup
Craving something warm and cheesy? This Creamy Cauliflower and Cheese Soup is your comfort food dream come true! It’s rich in healthy fats and low in carbs, using cauliflower for a creamy texture that’s both satisfying and delicious. The sharp cheddar flavor gives you that indulgent feel without the guilt. You’ll be amazed at how quickly this can come together for a cozy meal.
Ingredients:
– 1 medium head of cauliflower, chopped
– 1 cup shredded cheddar cheese
– 4 cups chicken or vegetable broth
– 1/2 cup heavy cream
– 1 tsp garlic powder
– Salt and pepper to taste
Instructions:
1. In a large pot, bring the broth to a boil.
2. Add the chopped cauliflower and cook until tender, about 15 minutes.
3. Use an immersion blender to puree the soup until smooth.
4. Stir in heavy cream, garlic powder, and cheese until melted.
5. Season with salt and pepper. Serve hot.
For an extra cheesy flavor, sprinkle additional cheese on top before serving.
FAQs:
– Can I use frozen cauliflower? Yes, frozen cauliflower works great in this recipe!
2. Spinach and Chicken Soup
Need a hearty meal that’s packed with nutrients? This Spinach and Chicken Soup is just what you’re looking for! With tender chicken and vibrant spinach, it’s low in carbs and high in protein, making it a perfect choice for meal prep. This simple dish is full of flavor and will keep you fueled throughout your day.
Ingredients:
– 2 cups cooked chicken, shredded
– 4 cups chicken stock
– 3 cups fresh spinach
– 1 cup diced onion
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté onions and garlic until translucent.
2. Add chicken stock and bring to a simmer.
3. Stir in shredded chicken and cook for about 10 minutes.
4. Add fresh spinach and cook until wilted.
5. Season with salt and pepper before serving.
For added richness, include a touch of cream when serving.
FAQs:
– Can I use leftover rotisserie chicken? Absolutely, it’s a great time-saver!
How To Choose the Right Keto Soup Recipes
When you’re on a keto diet, selecting the right soup recipes is essential to keep your meals low in carbs and high in flavor. Here are some important criteria to consider when choosing keto soup recipes that will keep you full and satisfied.
1. Check the Carb Count
The first step is to look at the carb count in each recipe. Aim for soups that have around 5-10 grams of net carbs per serving. This will help you stay within your daily carb limit while enjoying a delicious meal. Be mindful of hidden carbs in ingredients like beans, potatoes, or corn.
2. Focus on Healthy Fats
A keto diet thrives on healthy fats. Look for soup recipes that use ingredients like coconut milk, heavy cream, or cheese. These not only boost flavor and creaminess but also help you meet your fat intake goals. For example, a creamy cauliflower soup can be made richer with a splash of heavy cream.
3. Protein Sources
Select soups that include protein sources such as chicken, beef, or seafood. Protein keeps you feeling full longer. Soups like chicken tortellini or seafood chowder add a hearty element to your meal. Aim for around 20-30 grams of protein per serving to stay satisfied.
4. Veggie Variety
Incorporating low-carb vegetables is vital for nutrition. Choose recipes that feature spinach, zucchini, broccoli, or cauliflower. These veggies are nutritious and low in carbs, making them perfect for your keto soups. A vibrant spinach and chicken soup can provide essential vitamins while being low in carbs.
5. Cooking Method
Consider how the soups are prepared. Stovetop soups are generally quicker and easier than those that require lengthy processes. If you’re short on time, opt for easy keto recipes that can be whipped up in under 30 minutes. Alternatively, some soups may be made in a slow cooker, allowing flavors to meld beautifully while you go about your day.
6. Flavor Profiles
Think about the flavors you enjoy. Whether you prefer spicy, creamy, or hearty soups, your preferences will guide your choices. Soups like spicy sausage and kale or creamy tomato basil can cater to different taste buds. Experiment with spices and herbs to find combinations that excite your palate.
Pro Tip: To make meal prep easier, choose recipes that can be frozen without losing flavor. Soups like broccoli cheddar or creamy avocado soup can be portioned and frozen for quick meals later. Just thaw and reheat for a fast, satisfying dish that fits your keto lifestyle.
By considering these criteria when selecting keto soup recipes, you can create meals that are not only low in carbs but also delicious and satisfying. Enjoy your cooking and happy meal prepping!
3. Zucchini Noodle Soup
Looking for a fresh take on noodle soup? Say hello to Zucchini Noodle Soup! By swapping out traditional pasta for zucchini noodles, this dish remains light and low-carb. The savory broth wraps around the spiralized zucchini, creating a warm and satisfying meal. Perfect for anyone wanting a lighter option without sacrificing flavor.
Ingredients:
– 4 medium zucchini, spiralized
– 4 cups chicken broth
– 1 cup diced tomatoes
– 1/2 cup chopped onions
– 2 cloves garlic, minced
– 1 tsp dried basil
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté onions and garlic until fragrant.
2. Add chicken broth and tomatoes, and bring to a boil.
3. Stir in zucchini noodles and basil, simmer for 5 minutes.
4. Season with salt and pepper before serving.
Garnish with fresh herbs or a sprinkle of parmesan cheese for added flavor.
FAQs:
– How do I prevent zucchini noodles from getting soggy? Cook them just until tender in the broth.
4. Creamy Tomato Basil Soup
There’s nothing like a warm bowl of Creamy Tomato Basil Soup to lift your spirits. This low-carb version is rich, satisfying, and perfect for pairing with cheese crisps or a fresh salad. The sweet tomatoes harmonize beautifully with fragrant basil, making each spoonful a delight. Enjoy it as a comforting lunch or dinner option.
Ingredients:
– 2 cups canned crushed tomatoes
– 1 cup heavy cream
– 1 cup chicken broth
– 1/2 cup fresh basil, chopped
– 1 tsp garlic powder
– Salt and pepper to taste
Instructions:
1. In a saucepan, combine crushed tomatoes, chicken broth, and garlic powder.
2. Simmer for 10 minutes to allow flavors to meld.
3. Stir in heavy cream and basil, and cook until heated through.
4. Season with salt and pepper before serving.
Fresh basil is key for a vibrant flavor, so don’t skip it!
FAQs:
– Can I use fresh tomatoes instead of canned? Yes, just ensure they’re ripe and flavorful!
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5. Spicy Sausage and Kale Soup
Ready to spice things up? This Spicy Sausage and Kale Soup is hearty and satisfying, with just the right amount of kick from the sausage. The kale adds a delightful texture to the mix, while the broth brings everything together beautifully. Ideal for meal prepping, this soup will keep you full and energized all day long.
Ingredients:
– 1 lb spicy sausage, sliced
– 4 cups chicken broth
– 2 cups chopped kale
– 1 cup diced tomatoes
– 1 onion, diced
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. In a large pot, brown the sausage over medium heat.
2. Add onion and garlic, cooking until translucent.
3. Pour in the broth, diced tomatoes, and bring to a boil.
4. Stir in kale and simmer for 15 minutes until tender.
5. Season with salt and pepper before serving.
Adjust the heat by choosing your favorite sausage or adding crushed red pepper flakes!
FAQs:
– Can I use regular sausage instead? Yes, but it may not have the same kick.
Fun fact: One bowl of Spicy Sausage and Kale Soup packs over 25 grams of protein and under 8 g of carbs per serving. Perfect for meal prepping, this keto soup recipes low carb choice keeps you full and energized all day.
6. Broccoli Cheddar Soup
Get ready to indulge in this rich and creamy Broccoli Cheddar Soup that’s sure to please everyone! Packed with nutritious broccoli and the delightful flavor of cheddar, it satisfies those cheesy cravings while remaining keto-friendly. Perfect for a chilly evening, this soup is great for meal prep, allowing you to enjoy it throughout the week.
Ingredients:
– 3 cups chopped broccoli
– 1 cup cheddar cheese, shredded
– 4 cups chicken broth
– 1/2 cup heavy cream
– 1 onion, diced
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté onion until soft.
2. Add broccoli and broth, and bring to a boil.
3. Simmer until broccoli is tender, about 15 minutes.
4. Use an immersion blender to puree until smooth.
5. Stir in heavy cream and cheese until melted and smooth. Season with salt and pepper before serving.
For an extra cheesy experience, reserve some cheese to sprinkle on top before serving!
FAQs:
– How do I store leftovers? Keep them in an airtight container in the fridge for up to 3 days.
7. Mushroom and Thyme Soup
Dive into the earthy goodness of Mushroom and Thyme Soup. This delightful combination of sautéed mushrooms and aromatic thyme brings a comforting flavor profile that’s perfect for warming you up. Creamy and rich, this soup is simple to prepare and a fantastic choice for meal prepping.
Ingredients:
– 2 cups sliced mushrooms
– 4 cups vegetable broth
– 1 cup heavy cream
– 1 onion, chopped
– 2 tsp fresh thyme
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onions and mushrooms until soft.
2. Add broth and thyme, bringing it to a simmer.
3. Cook for 15 minutes, then add heavy cream.
4. Use an immersion blender to puree until smooth.
5. Season with salt and pepper before serving.
Use a mix of different mushrooms for varied flavor and texture!
FAQs:
– Can I make this soup ahead of time? Yes, just reheat it gently before serving.
8. Chicken Tortilla Soup
Craving something with a little kick? This Chicken Tortilla Soup is hearty, comforting, and filled with zesty flavors to keep your taste buds dancing! Instead of traditional tortillas, this low-carb version uses crunchy toppings, making it a fantastic option for anyone on a keto diet. Plus, it’s quick to whip up in under 30 minutes!
Ingredients:
– 2 cups cooked chicken, shredded
– 4 cups chicken broth
– 1 cup diced tomatoes
– 1/2 cup onion, diced
– 1 tsp chili powder
– Avocado and cheese for topping
Instructions:
1. In a pot, combine chicken broth, tomatoes, onion, and chili powder.
2. Bring to a boil and add shredded chicken.
3. Cook for 10 minutes.
4. Serve topped with cheese and avocado.
For crunch, consider adding crushed pork rinds instead of tortilla strips!
FAQs:
– Can I use canned chicken? Yes, it’s a great time-saver.
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9. Egg Drop Soup
Longing for something quick and comforting? This Egg Drop Soup is a simple yet satisfying dish that’s perfect for a weekday meal or as a starter. With just a few ingredients, you can whip it up in minutes! This low-carb recipe is high in protein and fits seamlessly into your keto lifestyle.
Ingredients:
– 4 cups chicken broth
– 2 large eggs
– 1 tsp ginger, grated
– 1 tbsp green onion, chopped
– Salt and pepper to taste
Instructions:
1. Bring chicken broth to a gentle boil in a pot.
2. In a bowl, whisk eggs and set aside.
3. Slowly drizzle the whisked eggs into the boiling broth while stirring.
4. Add ginger, green onion, and season with salt and pepper.
5. Serve hot.
For a richer flavor, add a splash of soy sauce or sesame oil!
FAQs:
– Can I use vegetable broth instead? Yes, it works fine for a vegetarian version!
10. Moroccan Spiced Carrot Soup
Take a flavorful trip to Morocco with this Moroccan Spiced Carrot Soup. The unique blend of spices combined with the natural sweetness of carrots creates a complex and comforting flavor profile. This vibrant soup is not only delicious but also low in carbs and rich in vitamins, making it a nutritious option for any meal.
Ingredients:
– 4 cups sliced carrots
– 4 cups vegetable broth
– 1 onion, chopped
– 1 tsp cumin
– 1 tsp coriander
– 1/2 tsp cinnamon
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onions until soft.
2. Add carrots, broth, and spices, bringing to a boil.
3. Simmer until carrots are tender, about 20 minutes.
4. Use an immersion blender to puree until smooth.
5. Season with salt and pepper before serving.
Top with a dollop of Greek yogurt for creaminess!
FAQs:
– Can I use other vegetables? Absolutely, sweet potatoes or butternut squash would work beautifully!
11. Italian Wedding Soup
Cozy up with a bowl of Italian Wedding Soup. This delightful mix of mini meatballs and leafy greens creates a hearty and comforting dish that’s perfect for a low-carb meal. The rich broth complements the flavors beautifully, and it’s an excellent dish to prepare ahead of time. You’ll appreciate the combination of textures and flavors in this delightful soup!
Ingredients:
– 1 lb ground beef or turkey
– 4 cups chicken broth
– 2 cups chopped spinach
– 1/2 cup grated parmesan cheese
– 1 egg
– Salt and pepper to taste
Instructions:
1. Preheat the oven and form mini meatballs from the ground meat, egg, and seasoning.
2. Bake meatballs until browned.
3. In a pot, bring chicken broth to a boil and add meatballs and spinach.
4. Cook until spinach is wilted.
5. Stir in parmesan cheese before serving.
Add a pinch of nutmeg for a warm flavor twist!
FAQs:
– Can I use store-bought meatballs? Sure, just ensure they are low-carb!
12. Thai Coconut Curry Soup
Embark on a culinary adventure with this Thai Coconut Curry Soup. Bursting with aromatic spices and creamy coconut milk, it’s a low-carb dish that brings a delightful heat to the table! Ready in under 30 minutes, this soup is perfect for busy weeknights and will make your taste buds dance.
Ingredients:
– 1 can coconut milk
– 4 cups chicken broth
– 2 cups sliced bell peppers
– 1 tbsp red curry paste
– 1 cup cooked chicken, shredded
– Salt and lime for garnish
Instructions:
1. In a pot, combine coconut milk, broth, and curry paste.
2. Add bell peppers and bring to a boil.
3. Stir in shredded chicken and simmer for 10 minutes.
4. Serve hot with a squeeze of lime.
Add a handful of fresh cilantro for an extra burst of flavor!
FAQs:
– Can I make it vegetarian? Yes, substitute chicken with tofu or additional veggies.
13. Pumpkin Spice Soup
Welcome the flavors of fall with this delicious Pumpkin Spice Soup. Creamy, warm, and full of seasonal spices, it’s a wonderful way to enjoy pumpkin while keeping it low-carb. This comforting soup is perfect for chilly days, and a swirl of cream or sprinkle of pumpkin seeds will add that extra touch.
Ingredients:
– 2 cups pumpkin puree
– 3 cups chicken broth
– 1/2 cup heavy cream
– 1 tsp pumpkin spice
– Salt to taste
Instructions:
1. In a pot, combine pumpkin puree, broth, and pumpkin spice, and bring to a simmer.
2. Stir in heavy cream and cook for 5 more minutes.
3. Season with salt before serving.
Finish with a sprinkle of cinnamon for a flavorful touch!
FAQs:
– Can I use fresh pumpkin instead of puree? Yes, just cook and puree it until smooth!
14. Beef Barley Soup
Enjoy a hearty bowl of Beef Barley Soup that’s rich in flavor and filling. This low-carb version substitutes traditional barley with mushrooms, making it a fantastic option for a ketogenic diet. The tender beef and savory broth create a comforting dish perfect for cold days. It’s easy to prepare and ideal for meal prep!
Ingredients:
– 1 lb beef, cubed
– 4 cups beef broth
– 2 cups mushrooms, chopped
– 1 cup diced carrots
– 1 onion, chopped
– Salt and pepper to taste
Instructions:
1. In a large pot, brown the beef cubes over medium heat.
2. Add onions and cook until soft.
3. Pour in beef broth, mushrooms, and carrots, bringing it to a boil.
4. Simmer for 30 minutes until beef is tender.
5. Season with salt and pepper before serving.
For enhanced flavor, add your favorite herbs like thyme or bay leaves!
FAQs:
– Can I use ground beef instead? Yes, just adjust the cooking time accordingly.
15. Creamy Avocado Soup
Refresh your palate with this unique Creamy Avocado Soup. Full of healthy fats and flavor, it’s a fantastic light lunch or starter. This delightful soup can be made in minutes and is a great way to incorporate avocados into your diet. You’ll love the creamy texture and fresh taste!
Ingredients:
– 2 ripe avocados
– 2 cups chicken broth
– 1 lime, juiced
– 1/4 cup heavy cream
– Salt to taste
Instructions:
1. In a blender, combine avocados, broth, lime juice, and heavy cream.
2. Blend until smooth and creamy.
3. Season with salt to taste.
4. Serve chilled or warm.
Garnish with cilantro or a dollop of sour cream for added flavor!
FAQs:
– Can I use vegetable broth instead? Yes, it’s a great option for a vegetarian version!
16. Seafood Chowder
Dive into this rich and savory Seafood Chowder that’s not only comforting but also low-carb! Packed with clams, shrimp, and fish, this chowder bursts with flavor and nutrition. Its creamy broth makes it perfect for chilly days and is a delightful way to enjoy seafood while keeping your meals keto-friendly.
Ingredients:
– 1 cup shrimp, peeled and deveined
– 1 cup clams, canned
– 2 cups fish fillet, cubed
– 4 cups seafood broth
– 1/2 cup heavy cream
– 1/2 cup celery, diced
– 1 onion, diced
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onions and celery until soft.
2. Add seafood broth and bring to a boil.
3. Add shrimp, clams, and fish, and simmer for 10 minutes.
4. Stir in heavy cream and season with salt and pepper before serving.
For extra flavor, consider adding Old Bay seasoning!
FAQs:
– Can I use frozen seafood? Yes, just thaw it before cooking.
Fun fact: This Seafood Chowder can pack 25–30g of protein per serving while staying low-carb, thanks to shrimp, clams, and fish. It’s easy to batch for keto meal prep. You’ll stay full without sacrificing flavor.
17. Cabbage and Sausage Soup
This Cabbage and Sausage Soup is a simple and satisfying low-carb meal that bursts with flavor! The savory sausage pairs beautifully with tender cabbage, creating a hearty dish that’s perfect for meal prep. Budget-friendly and easy to make, it’s ideal for busy weeknights when you want something delicious.
Ingredients:
– 1 lb smoked sausage, sliced
– 6 cups chopped cabbage
– 4 cups chicken broth
– 1 onion, diced
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté sausage, onions, and garlic until fragrant.
2. Add broth and cabbage, bringing to a boil.
3. Simmer for 20 minutes, or until cabbage is tender.
4. Season with salt and pepper before serving.
Add a splash of apple cider vinegar for a flavorful tang!
FAQs:
– Can I use a different type of sausage? Yes, turkey sausage works well too!
18. Sweet Potato and Lentil Soup
Savor the earthy flavors of Sweet Potato and Lentil Soup that’s both filling and nutritious. While sweet potatoes can be higher in carbs, this recipe uses just a small amount to keep it balanced while still providing flavor and substance. The lentils add protein and a beautiful texture, making this wholesome dish perfect for any time of year.
Ingredients:
– 1 cup sweet potato, diced
– 1/2 cup lentils
– 4 cups vegetable broth
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 tsp cumin
– Salt and pepper to taste
Instructions:
1. In a pot, sauté onions and garlic until soft.
2. Add sweet potatoes, lentils, and broth.
3. Bring to a boil, then simmer for 20 minutes until lentils are tender.
4. Season with cumin, salt, and pepper before serving.
Blend part of the soup for a creamier texture while keeping some lentils whole for added texture!
FAQs:
– How do I store leftovers? Keep them in the fridge for up to 3 days in an airtight container.
Keeping dinner simple and satisfying? This Sweet Potato and Lentil Soup proves you can enjoy keto soup recipes that stay low carb without sacrificing flavor. A little sweet potato goes a long way, and lentils add protein you actually crave.
19. Butternut Squash Soup
Wrap up your culinary adventure with a warm bowl of Butternut Squash Soup. This delightful recipe blends sweet and savory flavors, making it perfect for fall. Though butternut squash is slightly higher in carbs, this soup remains a wonderful option in moderation. Its creamy texture and vibrant color make it a lovely addition to any meal.
Ingredients:
– 4 cups butternut squash, peeled and cubed
– 3 cups vegetable broth
– 1/2 cup heavy cream
– 1 tsp nutmeg
– Salt to taste
Instructions:
1. In a pot, combine butternut squash and broth, bringing to a boil.
2. Cook until squash is tender, about 20 minutes.
3. Blend until smooth, then stir in cream and nutmeg.
4. Season with salt before serving.
Top with roasted pumpkin seeds for an added crunch!
FAQs:
– Can I use frozen butternut squash? Yes, just thaw it before cooking!
Conclusion
These 19 low carb keto soup recipes are not just meals; they are experiences that can transform the way you view healthy eating. Each recipe brings a unique flavor and texture to the table, ensuring that your keto journey is anything but boring. Embrace the comfort and satisfaction that come from these hearty soups, and don’t hesitate to experiment with your own ingredients!
So grab your favorite soup pot, start cooking, and make meal prepping a delightful adventure!
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