When the weather turns chilly or you crave something warm and satisfying, keto soups offer the perfect mealtime solution. These low-carb, high-flavor recipes let you enjoy hearty comfort food while sticking to your ketogenic diet.
These 21 best keto soup recipes deliver delicious options that are low in carbohydrates but high in taste. From creamy Tuscan cauliflower soup to hearty keto beef stew, these recipes provide variety and nutrition.
You’ll find everything from classic chicken soups reimagined without the carbs to innovative creations that use keto-friendly ingredients.
1. Creamy Tuscan Chicken Soup
Creamy Tuscan Chicken Soup offers a rich, satisfying keto-friendly meal by combining tender shredded chicken with flavorful ingredients. This soup features a creamy broth that’s comforting without adding too many carbs.
With only 6-7g net carbs per serving, this soup fits perfectly into your keto meal plan. The combination of sun-dried tomatoes and spinach delivers a classic Tuscan flavor profile.
You can enjoy this soup as a complete meal since it contains about 36g of protein and 35g of fat per serving. The whole family will love this comfort food, even those not following a keto diet.
2. Keto Broccoli Cheddar Soup
Keto Broccoli Cheddar Soup is a creamy, comforting option that’s ready in just 30 minutes. It’s even better than Panera’s version but contains only 2 grams of net carbs per serving.
The simple recipe combines chopped broccoli, chicken broth, heavy cream, shredded cheddar cheese, and butter. Some recipes add a bit of spice for extra flavor, though you can adjust this to your taste.
This velvety smooth soup is perfect for cold winter nights when you need something warming and satisfying. You won’t even miss the potatoes that traditional recipes include.
It’s easy to throw together and incredibly filling. This soup makes an excellent low-carb option for any fall meal.
3. Roasted Butternut Squash Soup
Roasted butternut squash soup is a creamy, warming option that fits perfectly into a keto lifestyle. This silky-smooth soup can be ready in just 25-30 minutes, making it ideal for busy weeknights.
The recipe typically uses simple ingredients, with butternut squash as the star. While butternut squash contains carbs, the amount per serving keeps this soup keto-friendly when portioned correctly.
For extra flavor, roast the squash first to bring out its natural sweetness. Add warm spices or a touch of spiciness to enhance the taste.
This gluten-free soup works well as a starter or main dish when paired with a salad or keto bread.
4. Keto Taco Soup with Ground Beef
This delicious keto taco soup makes a perfect low-carb dinner option that doesn’t sacrifice flavor. Made with ground beef, it’s hearty and satisfying while keeping carbs in check.
The recipe combines beef with tangy tomatoes, beef broth, and taco seasoning for authentic Mexican flavor. You can easily modify it using ground turkey or chicken if you prefer.
Many versions include cream cheese and heavy cream for extra richness. The creamy texture pairs perfectly with the spiced beef.
For serving, add keto-friendly toppings like shredded cheese, sour cream, or diced avocado. This simple soup comes together quickly, making it ideal for busy weeknights.
5. Low-Carb Chicken Pot Pie Soup
This creamy soup brings all the comfort of traditional chicken pot pie without the carbs. It’s packed with tender chicken, vegetables, savory herbs, and rich flavors.
You can make this hearty soup in one pot or an Instant Pot for a quick weeknight meal. The recipe delivers the classic pot pie taste while keeping it gluten-free and low in carbohydrates.
With about 4-5 net carbs per serving, this soup fits perfectly into your keto lifestyle. Pair it with low-carb biscuits for the complete pot pie experience.
The dairy-free version uses coconut cream instead of heavy cream, making it suitable for paleo diets too.
6. Keto French Onion Soup
French onion soup gets a low-carb makeover without sacrificing flavor. This keto version delivers the same rich, comforting taste you love.
The soup features a savory beef bone broth base and sweet caramelized onions. Traditional croutons are replaced with a cheesy topper that maintains the authentic experience without the carbs.
You can make this soup in your slow cooker or Instant Pot for convenience. The slow cooking process helps develop deep flavors as the onions caramelize.
The rich broth and melted cheese create a satisfying meal perfect for cool weather.
7. Creamy Roasted Garlic and Mushroom Soup with Bacon
This keto soup combines classic mushroom soup flavors with the richness of roasted garlic and the saltiness of bacon. It’s made with a medley of mushrooms, chicken broth, and half and half for a truly creamy texture.
The ingredients include 8 slices of bacon, celery, flat-leaf parsley, and a whole bulb of garlic (about 10 cloves). Fresh herbs enhance the flavor profile while keeping the carb count low.
You’ll love how the earthy mushrooms pair with the sweet roasted garlic and savory bacon. This soup is perfect for cold days when you want something hearty yet keto-friendly.
8. One-Pot Keto Chicken Soup
One-Pot Keto Chicken Soup is the ultimate low-carb comfort food that’s both simple and satisfying. This recipe combines juicy chicken with tender low-carb vegetables in a rich, flavorful broth.
Each serving contains only about one carb, making it perfect for your keto diet plan. The protein from the chicken helps keep you full, while the warm broth soothes and satisfies.
You can easily customize this soup with your favorite keto-friendly vegetables. Consider adding celery, zucchini, or cauliflower to boost the nutritional value without adding many carbs.
This soup works great for meal prep and tastes even better the next day as the flavors continue to develop.
9. Queso Keto Taco Soup
Queso Keto Taco Soup is a game-changing low-carb dinner option that combines the bold flavors of tacos with creamy cheese in soup form. This hearty dish features ground beef simmered with tangy tomatoes and melted cheese.
The recipe is simple to prepare and perfect for busy weeknights when you need a satisfying meal. It’s rich and creamy while still maintaining its keto-friendly status.
Most versions include cream cheese, which adds thickness and a velvety texture. You can customize the soup with your favorite taco toppings like avocado, sour cream, or a sprinkle of cheese.
This comfort food works well in a slow cooker or on the stovetop, giving you flexibility in preparation.
10. Keto Cauliflower Soup
Keto cauliflower soup offers a creamy, low-carb alternative to potato-based soups. It’s typically made with a full head of cauliflower florets, butter, and cream cheese for richness.
Many recipes include onions and garlic for flavor depth while keeping carbs minimal. This soup is gluten-free, grain-free, and sugar-free, making it perfect for strict keto diets.
You can make variations like loaded cauliflower soup with bacon, leeks, and sour cream for a potato-like experience without the carbs. Some recipes offer dairy-free options that remain Whole30 and Paleo compliant.
For added protein, try versions with ham that deliver about 13g protein per serving while staying under 125 calories.
11. Keto Beef Stew
Keto beef stew brings all the comfort of traditional stew without the carbs. It features tender beef chunks simmered until they melt in your mouth.
Instead of potatoes, use turnips or cauliflower to keep it low-carb. These vegetables absorb the rich flavors while maintaining the hearty texture you expect from a good stew.
The thick gravy comes together without flour by using low-carb thickening methods. You can prepare this versatile dish in a slow cooker, Instant Pot, or on the stove.
For the best flavor, coat the beef in coconut flour before browning. This creates a delicious base for your stew while keeping it keto-friendly.
12. Keto Chili
Keto chili is a hearty, low-carb version of the classic comfort food that keeps all the flavor without the beans. You can make it with ground beef, turkey, or even a mix of meats for extra richness.
Most keto chili recipes focus on meat, spices, and low-carb vegetables like bell peppers and onions. The secret to great keto chili is using plenty of spices like cumin, chili powder, and paprika.
Cook keto chili in a slow cooker for deep flavor development. Top your bowl with shredded cheese, sour cream, or avocado for added fat that helps keep you satisfied.
Many recipes take less than an hour to make, perfect for weeknight dinners.
13. Hamburger Stew Keto Style
Hamburger Stew is a perfect keto meal that’s both hearty and low in carbs. This comforting dish combines ground beef with low-carb vegetables for a satisfying meal that keeps you warm and full.
You can make this stew in your crock pot or on the stove top for convenience. The recipe is versatile and AIP Paleo friendly as well as dairy-free if needed.
Some versions even taste like a Whopper in a bowl! Add mayo, dijon, and pickles for that classic burger taste.
This stew comes together quickly—just 30 minutes for a perfectly seasoned meal packed with veggies and protein.
14. Moroccan Spiced Keto Soup
Moroccan spiced keto soup brings warmth and exotic flavors to your low-carb diet. This flavorful dish combines aromatic spices with keto-friendly ingredients.
Make this soup with chicken for added protein, or keep it vegetarian with low-carb vegetables. Common ingredients include celery, cauliflower instead of carrots, and cabbage.
The key to authentic Moroccan flavor is in the spice blend. Use cumin, turmeric, cinnamon, and ginger to create that distinctive taste without adding carbs.
For a creamier version, try a Moroccan tomato soup with heavy cream. Top your soup with cheese, crispy bacon, or toasted nuts for extra fat and protein.
15. Keto Cream of Mushroom Soup
Keto Cream of Mushroom Soup is a rich, low-carb version of the classic comfort food. Made with just a few ingredients, this soup fits perfectly into a ketogenic lifestyle.
Prepare this creamy soup using butter, mushrooms, onions, garlic, and herbs like thyme. Brown the mushrooms in butter for a deeper flavor profile before adding other ingredients.
The soup gets its creamy texture from heavy cream rather than flour-based thickeners. Make it in an Instant Pot or on the stovetop, depending on what’s convenient for you.
This five-ingredient wonder is simple to prepare but delivers complex flavors that satisfy comfort food cravings without the carbs.
16. Low-Carb Tomato Soup
Tomato soup is a classic comfort food you can enjoy even on a keto diet. With just a few simple ingredients, you can create a creamy, flavorful soup that has only about 6-9 net carbs per serving.
The key to making this keto-friendly is using fresh tomatoes or canned tomatoes with no added sugar. Most recipes call for only five main ingredients plus seasonings, making it quick and easy to prepare.
For extra richness, add heavy cream or cream cheese to boost the fat content while keeping carbs low. Top your soup with cheese, crispy bacon, or herbs for additional flavor.
This warming soup takes about 15 minutes to prepare, making it perfect for busy weeknights when you want something satisfying but simple.
17. Keto Chicken Soup Diet Recipe
The Keto Chicken Soup Diet Recipe is a flavorful, low-carb option that’s perfect for your weight loss journey. This soup is packed with tender chicken and low-carb vegetables that fill you up without adding unnecessary carbs.
You’ll find this soup satisfying and nutrient-dense. It contains plenty of healthy vegetables while keeping the carb count low enough to maintain ketosis.
For the best results, use fresh herbs and quality chicken broth as your base. The recipe is versatile, allowing you to add your favorite keto-friendly vegetables.
Top your soup with cheese, crispy bacon, or toasted nuts to increase the protein and fat content. This makes it even more suitable for your keto lifestyle.
18. Keto Instant Pot Chicken Soup
Keto Instant Pot Chicken Soup offers a warm, comforting meal that fits perfectly into a low-carb lifestyle. This simple dish combines tender shredded chicken with keto-friendly vegetables in a flavorful broth.
Use a whole chicken with the skin on for added flavor and healthy fats. Common vegetables in this soup include celery, a small amount of carrots, and onions.
The Instant Pot makes this soup incredibly convenient. It cuts down cooking time while still delivering deep flavor.
In just minutes, you’ll have a hearty soup ready to enjoy. For extra richness, add cheese or heavy cream to boost fat content while keeping carbs low.
19. Keto Cauliflower Rice Soup
Keto Cauliflower Rice Soup offers a comforting, low-carb alternative to traditional chicken and rice soup. This dish substitutes regular rice with cauliflower rice, making it perfect for your keto meal plan.
The soup typically includes chicken, onions, celery, garlic, and thyme for classic flavor. You can prepare this hearty soup in less than 40 minutes, making it ideal for busy weeknights.
This kid-friendly recipe provides all the comfort of traditional soup without the carbs. The cauliflower rice adds a satisfying texture while keeping the dish keto-compliant.
You can customize this soup based on your preferences while maintaining its low-carb profile.
20. Low-Carb Winter Vegetable Soup
This hearty winter vegetable soup is perfect for cold days while keeping your carbs in check. The combination of seasonal veggies makes it both nutritious and satisfying.
Use cauliflower, zucchini, bell peppers, and celery as your base vegetables. These low-carb options provide plenty of nutrients without the extra carbs.
Adding leafy greens like kale or spinach boosts the nutrition value. For extra flavor, use bone broth instead of regular broth.
Prepare this soup in just 30 minutes for a quick meal option. Store leftovers in the refrigerator for up to three days or freeze for later use.
21. Keto Thai Coconut Chicken Soup
Thai Coconut Chicken Soup, also known as Tom Kha Gai, is a flavorful keto-friendly option that combines the richness of coconut milk with aromatic Thai spices. This soup features tender chicken, mushrooms, and a perfect balance of tangy and spicy notes.
You can easily adapt this classic Thai dish to fit your keto lifestyle without sacrificing its authentic taste. The creamy coconut base provides healthy fats while keeping carbs low.
Red curry paste adds a spicy kick. Adjust the heat level to your preference.
Some recipes include shrimp for added protein and flavor variety. This soup is dairy-free and packed with nutrients.
It makes a comforting meal that’s ready faster than takeout.
How Keto Soups Support a Low-Carb Lifestyle
Keto soups offer a perfect solution for maintaining ketosis while enjoying satisfying meals. They combine nutrient-dense ingredients with healthy fats to keep you full and energized throughout your low-carb journey.
Understanding Ketogenic Nutrition
The ketogenic diet focuses on consuming high fat (70-80%), moderate protein (15-20%), and very low carbohydrates (5-10%). This macronutrient distribution pushes your body to burn fat for fuel instead of carbohydrates.
Soups work well in a keto lifestyle because you can easily modify them to fit these requirements. A well-crafted keto soup provides essential nutrients while keeping carb counts under 10-11 grams per serving.
When your body enters ketosis, it becomes more efficient at using fat as energy. Keto soups with bone broth add extra benefits, as they provide collagen and amino acids that support gut health.
Common Ingredients in Keto-Friendly Soups
Protein Sources:
- Chicken, beef, or turkey
- Bacon (adds flavor and fat)
- Seafood options like shrimp or salmon
Healthy Fat Additions:
- Heavy cream
- Coconut milk
- Cheese (cream cheese, cheddar, parmesan)
- Avocado (as topping or blended in)
Low-carb vegetables form the foundation of keto soups. Cauliflower, zucchini, spinach, and mushrooms add bulk and nutrients without excess carbs.
These vegetables provide fiber that helps you feel full. Herbs and spices enhance flavor without adding carbs.
Bone broth serves as an ideal base, offering both nutrients and richness. Customize keto soups with toppings like crispy bacon, toasted nuts, or cheese for extra protein and fat.
Tips for Making Flavorful and Satisfying Keto Soups
Creating delicious keto soups requires thoughtful ingredient selection and preparation techniques. The right balance of fats and proteins along with smart texture and flavor enhancements can transform simple ingredients into satisfying meals without adding unwanted carbs.
Balancing Fats and Proteins
Adding healthy fats is essential for making keto soups both satisfying and compliant with your low-carb lifestyle. Use ingredients like avocado oil, butter, or heavy cream to increase fat content while adding richness.
Bone broth serves as an excellent base that provides both flavor and protein. Make your own by simmering bones for 24+ hours or choose store-bought versions with no added sugars.
Consider these protein options for hearty soups:
- Shredded chicken or turkey
- Ground beef or lamb
- Bacon pieces or pancetta
- Seafood like shrimp or fish chunks
Don’t forget to include fat sources like:
- Coconut cream
- Cream cheese
- Butter or ghee
- Diced avocado as a topping
A well-balanced keto soup should leave you feeling full between meals. Aim for approximately 70-75% calories from fat and 20-25% from protein.
Enhancing Texture and Flavor Without Added Carbs
Low-carb vegetables provide texture and nutrients without spiking your carb count. Focus on options like cauliflower, zucchini, spinach, kale, and broccoli.
For thick, creamy soups without potatoes or other starches, try these alternatives:
- Pureed cauliflower
- Xanthan gum (use sparingly—1/4 teaspoon per cup of liquid)
- Cream cheese or heavy cream
- Pureed avocado
Bold flavor boosters:
- Herbs: rosemary, thyme, oregano
- Spices: smoked paprika, cumin, turmeric
- Umami elements: mushrooms, nutritional yeast
- Acids: lemon juice, vinegars, or wine (in moderation)
Roast vegetables before adding them to soup to intensify their flavors. This technique works particularly well with cauliflower, peppers, and mushrooms.
Use an immersion blender for part of your soup to create texture variation. Keep some chunky elements for a more satisfying mouthfeel.
