You've found the best spot on the internet for low carb soup recipes! Scroll down to find 35+ of the most amazing recipes to keep you warm while the air is chilly...
Soups have always been a staple in the low-carb and keto diets. Typically, they use simple ingredients like chicken broth, beef broth or vegetable broth as the base. From there, lots of flavor is added with hearty ingredients like rotisserie chicken, ground beef or shredded pork.
Whatever the combination, the result is a hearty soup that anyone, whether on a low-carb diet or not, will love. This roundup of low-carb soup recipes is a hand-picked collection of some of my favorite soups that come out in the cold weather, year after year.
Selection Process for the Low Carb Soup Recipes
The selection of recipes for this roundup took a long time. Finding different kinds of soups that varied from traditional comfort food to something more unique while staying within a reasonable daily net carbs limit was difficult.
The soups in this roundup will be an excellent addition to your favorite recipes because each packs lots of flavor and is a relatively easy recipe. Each of us has different skill levels in the kitchen and a different taste preference... but hopefully, you like the recipes curated in this list.
If you have suggestions for others, please comment below, and I will answer quickly!
Understanding the Low Carb Diet
As a quick refresher, the low carb diet primarily focuses on reducing carbohydrate intake. It typically emphasizes proteins, healthy fats, and vegetables.
The idea is to minimize sugar and starches while at the same time choosing a daily net carb limit to adhere to. Limiting carbs encourages the body to burn fat for energy, which is what many people are looking to do for various reasons.
What Makes a Soup Low Carb
A low-carb soup is typically made without or with minimal use of high-carbohydrate ingredients like potatoes, rice, and pasta. Traditionally, thickeners like corn starch are often replaced with xanthan gum, a good low-carb alternative.
You will find that every easy low carb soup recipe uses vegetables like cauliflower, zucchini, and leafy greens, along with protein sources like chicken, beef, or seafood. Herbs and spices are crucial in adding depth and dimension to these soups without adding extra carbs.
What makes a soup keto?
Keto soups go further, adhering to the ketogenic diet's strict low-carb, high-fat, and moderate-protein guidelines. These soups often incorporate heavy cream, sour cream, cheese, and avocado to maintain a higher fat content.
The goal is to help the body enter a state of ketosis, efficiently burning fat for energy. This low carb soup recipe roundup has some easy keto soup recipes like keto taco soup, keto chicken soup, and a variety of cabbage soups that are very low in carbs.
Are store-bought soups low carb?
Store-bought soups are convenient, but they often contain added sugars, preservatives, and thickeners, which can increase the carb content.
If you're following a low carb diet, homemade soups are the way to go, as you have complete control over the ingredients and their quantities. It's a more reliable way to keep track of your macros and ensure you're not getting unwanted ingredients.
Are Canned Soups Keto-Friendly?
Canned soups, while handy, are often not keto-friendly due to added sugars and starches. It's crucial to read labels carefully if you opt for canned soups and understand that sugars, starches, and thickeners may be labeled in a way that is sometimes not obvious.
The safest bet is to make your own soup, where you can ensure that all ingredients are keto and low carb compliant.
Traditional Ingredients in Low Carb Soups
Low carb soups often feature a base of homemade stock or broth, lean meats, and various non-starchy vegetables.
Common ingredients include:
- Broth/Stock: Chicken stock and beef or vegetable broths are staples. Bone broth and coconut milk are also favorites, providing a rich and flavorful base.
- Proteins: Chicken, turkey, beef, pork, and seafood are excellent protein sources, adding substance and satiety to the soups.
- Vegetables: Leafy greens like spinach and kale, cruciferous vegetables like cauliflower and broccoli, and other low carb options such as mushrooms, bell peppers, green beans, and zucchini are popular.
- Healthy Fats: Ingredients like olive oil, coconut oil, butter, and avocado oil are used to cook and enhance the soup's richness.
- Herbs and Spices: Fresh herbs like fresh parsley, cilantro, green onions, and bay leaves, along with a variety of spices (Italian seasoning, taco seasoning), are key to adding flavor without the carbs.
- Dairy: In keto soups, heavy cream, cheddar cheese, and sour cream are often used to make a creamy soup with a higher fat content.
- Low-Carb Thickeners: Ingredients like xanthan gum, guar gum, agar-agar, or gelatin are often used to thicken in the place of flours or starches.
Cooking Methods for Low Carb Soups
Preparing low carb soups can vary from traditional stovetop simmering, which allows for a gradual melding of flavors, to modern appliances like a slow cooker or Instant Pot for convenience.
Using a slow cooker or crock pot is ideal for busy lifestyles, gently cooking soups to perfection with low heat and minimal effort. On the other hand, pressure cookers and Instant Pots offer a quick and efficient way to infuse flavors rapidly, making them perfect for those short on time.
The low carb soup recipes included in this roundup offer various cooking methods to suit just about any kitchen.
Storing, Freezing, and Reheating Low Carb Soups
To store: Low-carb soups can be refrigerated in airtight containers for about a week, making them ideal for meal prep.
To freeze: For longer storage, freezing works great. Just ensure the soup is cooled and leave space for expansion in a freezer-safe container.
To reheat: Thaw frozen soups in the refrigerator and reheat gently on the stove, stirring occasionally.