30 Keto Soup Recipes That Are Insanely Decadent
Cheese, cheese, and more cheese.
Nothing makes you feel quite as comfy-cozy as a big bowl of soup. But if you live the keto life, you may find yourself out of luck at the grocery store when it comes to soup options.
"Most commercially prepared soups won’t be keto compliant," says Sarah Jadin, RD, of Keto Consulting, LLC. But there are plenty of homemade options that you can whip up in as little as 30 minutes. The best keto soup recipes contain high-fat (read: tastier) ingredients like cream, cream cheese, cheese, and butter, a little bit of meat, chicken broth, and non-starchy veggies like broccoli and cauliflower, says Jadin. Plus, many of them are gluten-free, and some are even dairy-free too.
The recipes rounded up here are all that and more. From keto chicken and avocado soup to shrimp and bacon chowder, these keto recipes will warm your soul and keep your fat burning at an all-time high. You're going to want to add these to your cookbook, ASAP.
Easy Broccoli Cheddar Soup
A creamy, cheesy soup that uses just five ingredients? Believe it. This one is seriously easy and also gluten-free and vegetarian.
Get the recipe from Wholesome Yum.
Per serving: 291 calories, 25 g fat, 5 g carbs, 1 g sugar, 1 g fiber, 13 g protein.
French Onion Soup
A chunk of toasted bread is not a requirement for enjoying this French onion soup (and once you toss in a handful of pork rinds, we promise you won’t even miss the carbs).
Get the recipe from A Girl Worth Saving.
Per serving: 1,335 calories, 101 g fat, 9 g carbs, 1 g fiber, 96 g protein
Beef Stroganoff Soup
Beef stroganoff is usually served over noodles, but who needs ‘em when you can grab your slow cooker, toss mushrooms and pan-seared sirloin in with beef stock and cream, and enjoy an amazing soup instead?
Get the recipe from Peace, Love, and Low Carb.
Per serving: 300 calories, 19 g fat, 4.5 g carbs, 20 g protein
Zucchini Noodle Chicken Soup
For those times you're craving a home-style chicken noodle soup, meet keto chicken zoodle soup. Essentially, it's your favorite veggies, chicken, and zoodles in a flavorful chicken broth, all ready in less than 30 minutes.
Get the recipe from Just A Taste.
Per serving: 564 calories, 36 g fat, 16 g carbs, 45 g protein
Creamy Chicken Broccoli Soup
It's definitely not dairy-free, but this is a gluten-free, protein-packed keto chicken soup. The ultimate bowl of comfort that you can whip up in under 30 minutes.
Get the recipe from A Spicy Perspective.
Per serving: 254 calories, 12 g fat, 10 g carbs, 25 g protein
Sausage Kale Soup
This is a hearty one that you can have as a meal on its own. The scent of sausage and veggies simmering in your slow cooker will fill your house for the day.
Get the recipe from Eating Bird Food.
Per serving: 479 calories, 31 g fat, 12 g carbs, 34 g protein
Buffalo Cauliflower Soup
You can recreate all the flavor of buffalo wings, but with keto-friendly cauliflower, in this cheesy veggie soup.
Get the recipe from A Spicy Perspective.
Per serving: 104 calories, 6 g fat, 7 g carbs, 4 g protein
Creamy Chicken Mushroom Soup
Cream of mushroom soup has nothing on this creamy keto chicken mushroom soup. It's gluten-free, too.
Get the recipe from A Spicy Perspective.
Per serving: 215 calories, 12 g fat, 9 g carbs, 16 g protein
Seafood Cioppino
Switch things up with a rich, dairy-free seafood stew. You can add five or six different kinds of seafood if you choose, but the recipe requires a white fish, like cod, a shellfish, like shrimp or lobster, and a mollusk, like clams or oysters, simmered in a red wine broth.
Get the recipe from A Spicy Perspective.
Per serving: 258 calories, 6 g fat, 13 g carbs, 29 g protein
Keto Turkey Chili
Your regular chili gets a makeover with this keto-friendly ground turkey bean-less version. Bonus: It's gluten-free and dairy-free.
Get the recipe from Food Faith Fitness.
Per serving: 196 calories, 10 g fat, 7 g carbs, 21 g protein
Chicken Chile Verde Soup
This version of keto chicken soup brings the heat with both poblano and jalapeno peppers, topped with avocado and lime.
Get the recipe from A Spicy Perspective.
Per serving: 250 calories, 8 g fat, 11 g carbs, 32 g protein
Tomato Basil Soup
The secret ingredients to this 10-minute dairy-free and gluten-free soup are fire-roasted tomatoes, fresh basil, and chicken broth. And yes, you read that right: It's ready in 10 minutes.
Get the recipe from Girl Gone Gourmet.
Per serving: 233 calories, 11 g fat, 32 g carbs, 6 g protein
Creamy Lemon Chicken Soup with Spinach
This creamy keto chicken soup is not only packed with protein and hearty veggies, but it also has a lemony zest to it for something different.
Get the recipe from A Spicy Perspective.
Per serving: 235 calories, 14 g fat, 8 g carbs, 19 g protein
Chicken Cordon Bleu Soup
Brimming with chicken, ham, and Swiss cheese, this soup is basically comfort food in a bowl.
Get the recipe from Peace, Love and Low Carb.
Per serving: 178 calories, 12 g fat, 2.75 g carbs, 16 g protein
Chicken and Avocado Soup
Eating lots of avocados is one of the biggest perks of going keto. Bonus: when you put them in this Mexican-inspired keto chicken soup, they give the chicken broth a major boost of creaminess; yet the soup is still dairy-free. The best part is, it's ready in less than 30 minutes.
Get the recipe from SkinnyTaste.
Per serving: 297 calories, 14 g fat, 14.5 g carbs, 7.5 g fiber, 31 g protein
Slow Cooker Chicken Taco Soup
In the mood for Mexican food? This flavorful slow cooker soup will give your taco Tuesdays a whole new meaning.
Get the recipe at That Low Carb Life.
Per serving: 424 calories, 25 g fat, 7 g carbs, 41 g protein
Triple Meat Carnivore Chili
Just because you're doing keto doesn't mean you can't enjoy a bowl of chili. This recipe actually skips the beans and focuses on another key ingredient: meat. Combining ground beef, diced chuck and short ribs, you'll get a protein-packed soup perfect for any keto lunch or dinner.
Get the recipe from Heal Nourish Grow.
Per serving: 172 calories, 9 g fat, 9 g carbs, 13 g protein
Shrimp And Bacon Chowder
Chowder, but make it keto. This recipe requires only eight ingredients and 20 minutes. By the end of your cooking session, you'll end up with a warm (bacon filled!) low-carb, gluten-free soup that you can enjoy again and again.
Get the recipe from Better Than Bread Keto.
Per serving: 405 calories, 29 g fat, 3 g carbs, 32 g protein
Easy Hamburger Stew
Yes, this does taste like the soup version of a burger—and that’s a very good thing. (Secret ingredient alert: canned pumpkin!)
Get the recipe from Low Carb Yum.
Per serving: 301 calories, 21 g fat (7 g saturated), 7 g carbs, 2 g sugar, 1190 mg sodium, 2 g fiber, 20 g protein.
Paleo Keto Cabbage Roll Soup
Never had a cabbage roll? You don’t know what you’re missing.
Get the recipe from Peace, Love and Low Carb.
Per serving: 265 calories, 15 g fat, 7 g carbs (net), 19 g protein.
Jessica Migala is a health writer specializing in general wellness, fitness, nutrition, and skincare, with work published in Women’s Health, Glamour, Health, Men’s Health, and more. She is based in the Chicago suburbs and is a mom to two little boys and rambunctious rescue pup.
Alexis Jones is an assistant editor at Women's Health where she writes across several verticals on WomensHealthmag.com, including life, health, sex and love, relationships and fitness, while also contributing to the print magazine. She has a master’s degree in journalism from Syracuse University, lives in Brooklyn, and proudly detests avocados.
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