The crisp, chilly days of winter are upon us! As the days grow shorter and the nights become longer, nothing sounds better than curling up with a steaming hot bowl of soup. There are so many different delicious recipes to be found, but not all of them are low-carb, healthy, and free from unnecessary fats and thickeners.
We’ve found some of the best keto-friendly soup recipes to share with you that are sure to tickle your tastebuds and nourish your body. So get your soup pots ready, because you’ll want to make these soups like, now.
11 Keto Soup Recipes to Keep You Warm all Winter Long
This cabbage soup is chock full of vegetables and loaded with protein, thanks to the lean beef. It can also be made in one pot, making it an easy weeknight dinner choice.
- 2 pounds Ground Beef 90% lean
- 1/4 onion large, diced
- 1 clove garlic minced
- 1 teaspoon cumin ground
- 1 head cabbage large, chopped
- 4 cubes bouillon
- 10 oz Rotel Diced Tomatoes & Green Chilies - 1 can
- 4 cups water
- Salt and pepper to taste
- Brown ground beef over medium heat. Add onion and cook until translucent.
- Transfer ground beef and onion mixture to stock pot.
- Add garlic, cumin, cabbage, bouillon cubes, Rotel diced tomatoes & green chilies, and water to the stock pot.
- Mix ingredients thoroughly and bring to a boil over high heat.
- Reduce heat to medium-low and simmer covered for 30 - 45 minutes.
Egg drop soup is traditionally thickened with cornstarch, which is a big keto no-no. This recipe offers the same taste and texture, and you definitely won’t miss the starchiness.
- 6 cups chicken broth
- 2 cloves garlic minced
- 2 stalks green onion sliced
- 1 tsp ground ginger or fresh
- 1 tbsp coconut aminos
- 1 tsp red chili flakes
- 1/2 tsp black pepper
- 4 eggs
- salt and pepper to taste
- In a large stockpot, combine all ingredients except for the eggs and bring to a boil over medium-high heat. Reduce heat to low, cover, and simmer for 20 minutes.
- In a medium bowl, whisk eggs together with salt and pepper.
- Remove lid from the stockpot and gently stir in a circular motion until the soup is swirling in the pot. Slowly pour the egg mixture into the soup, softly mixing in the same direction to continue the movement as needed.
This soup is hearty and super filling, which is exactly what we need on those frigid winter nights. Definitely top it with diced jalapeños to balance out the creaminess.
- 1 14-oz can coconut milk
- 2 c reduced-sodium chicken broth
- 1 tbs garlic, minced
- 1 stalk fresh lemongrass, cut in 1-in. pieces
- 1 c mushrooms, sliced
- 1 tbs fresh lime juice
- 1 tbs Thai fish sauce
- 1 tsp Thai chili paste or chilis
- 1 lb shrimp, peeled and deveined
- 1/4 c fresh basil leaves, finely chopped
- 1/4 c fresh cilantro, finely chopped
Combine coconut milk, broth, ginger, and lemongrass in a medium pot over high heat and bring.
Add mushrooms, lime juice, fish sauce, and chili paste. Reduce heat and simmer until mushrooms are tender, about 5-7 minutes. Add shrimp and continue to simmer until cooked through, about 2-3 minutes.
Stir in basil and cilantro and serve.
Who says white turkey has to be dry? This soup recipe uses coconut milk as its base, helping to keep the turkey meat tender.
- 1 lb Organic ground turkey (or ground beef, lamb or pork)
- 2 cups riced cauliflower
- 2 tbsp. coconut oil
- 1/2 a Vidalia onion
- 2 garlic cloves
- 2 cups full fat coconut milk
- 1 tbsp. mustard
- 1 tsp of: salt, black pepper, thyme, celery salt, garlic powder
- In a large pot heat the coconut oil. In the meantime mince the onion and garlic. Add it to the hot oil.
- Stir for 2-3 minutes then add in the ground turkey. Break up with the spatula and stir constantly until crumbled.
- Add in the seasoning mix and riced cauliflower and stir well.
- Once the meat is browned add in the coconut milk, bring to a simmer and reduce for 5-8 minutes, stirring often.
- Serve with your choice of toppings and enjoy!
This recipe packs in a ton of protein, thanks to the shrimp and sausage. The creole flavor is huge crowd-pleaser too.
- 1/2 cup oil
- 1/2 cup chopped, raw, yellow onions
- 1 cup chopped celery
- 1 cup chopped green bell peppers
- 1 (11 oz.) smoked andouille sausage, sliced at an angle
- 1 lb. pre-cooked shrimp (I used frozen, pre-cooked which I thawed at home)
- 1 tbsp. low carb Creole seasoning
- 2 tsp. arrowroot powder
- 2 large bay leaves
- 6 cups chicken broth, no sugar added
- In a medium to large soup pot, use 1 tbsp of the oil (premeasure the 1/2 cup and just use a little from that) to saute the onion, celery and bell peppers until the onions are translucent.
- Add the sausage and shrimp and saute for about 2 more minutes.
- Stir in the arrowroot powder, then add the bay leaves, chicken broth remainder of oil and creole seasoning.
- Bring to a boil and reduce to a simmer.
- Cook for about 10-15 minutes, or until the broth has reduced enough to become slightly thickened from the arrowroot powder (it won't be very thick, but you'll see a slight difference in the broth).
- Cool and serve.
The perfect fall soup. The sweetness of the squash balanced with the spice of thyme and black pepper makes for a new chilly weather favorite.
- 1 large butternut squash, peeled and cubed
- 3 tablespoons extra virgin olive oil
- Kosher salt
- Freshly ground black pepper
- 1 tablespoon butter
- 1 onion, chopped
- 1 stalk celery, thinly sliced
- 1 large carrot, chopped
- 1 tablespoon fresh thyme, plus more for garnish
- 1 quart low sodium chicken broth
- Preheat oven to 400º. On a large baking sheet, toss butternut squash with 2 tablespoons olive oil and season generously with salt and pepper. Roast until tender, 25 minutes.
- Meanwhile, in a large pot over medium heat, melt butter and remaining tablespoon olive oil. Add onion, celery, and carrot and cook until softened, 7 to 10 minutes. Season generously with salt, pepper, and thyme.
- Add roasted squash and pour over chicken broth. Simmer 10 minutes, then using an immersion blender, blend soup until creamy. (Alternately, carefully transfer batches of the hot soup to a blender.)
- Serve garnished with thyme.
Turmeric is the perfect remedy for fighting a cold, so next time you’re feeling under the weather, give this soup a try. We added unsweetened SUTRA Gold to the spice mixture, for added superfood cold-fighting power.
- 1 large head of cauliflower cut into 6-8 large chunks
- 1/2 large carrot peeled and cut into 4 pieces
- 1 thumb size piece of ginger cut into 4 pieces
- 2 tbsp SUTRA Gold, unsweetened
- 1 tsp black pepper
- 2 tsp salt
- 1 cup coconut milk
- 454 grams Extra Firm Tofu Approximately one pack
- 1 tsp Smoked paprika
- 1/2 tsp cumin
- 1 tbsp olive oil
- 1 tbsp soy sauce
- 1 tsp lemon juice
- Preheat your oven to 400 F
- Bring 8 cups of water to a boil in a large pot. Add your cauliflower, carrots and ginger. Cook for about 20 minutes on medium-high heat until your veggies are completely cooked through and are very soft.
- While your soup is cooking, cut your block of Tofu into 32 cubes and place in a bowl. Add the rest of the seasoning and mix. Place your Tofu cubes on a parchment paper covered cookie sheet and bake for 20 minutes or until brown and crispy.
- Turn the heat off your soup and let it completely cool down. Using an immersion blender, blend your soup until smooth. Turn the heat back on and add: Salt, Turmeric, Black Pepper and Coconut Milk. Stir and cook for another 5 minutes. Turn the heat off and let it cool down for 5 minutes before serving.
- Serve your soup topped with croutons, a drizzle of coconut milk and your favourite dried herbs.
Bet you never considered adding cacao to soup, right? Well you should, because not only is it delicious, but it also has some impressive health benefits.
- 2 lb butternut or other meaty squash, such as kabocha or Hubbard
- 12 oz plum tomatoes (3 – 4 medium)
- 1/2 small onion (about 4 oz), unpeeled
- 4 garlic cloves, unpeeled
- 1 canned chipotle in adobo or 1 dried chipotle chile, reconstituted
- 1/8 teaspoon ground allspice
- 1/8 teaspoon ground cinnamon
- 1/8 teaspoon fennel seeds
- 1 oz cacao nibs
- 1 tablespoon extra virgin olive oil
- 1 tablespoon brown or unrefined sugar
- 8 cups chicken stock
- 1 oz dark chocolate 60% or 65%
- Salt and pepper to taste
- Using a vegetable peeler, peel the squash. Scoop out the seeds with a large spoon. Chop into 1 inch pieces, put into a bowl and set aside.
- Heat a skillet or grill to medium heat. Add the tomatoes, onion and garlic and roast, turning occasionally, until the tomatoes are blistered and the onion and garlic are charred in spots, about 10 minutes. Remove to a plate and set aside to cool slightly.
- Pull off the charred, blistered parts from the tomatoes and peel the onion and garlic. (Roasting them with their skins on intensifies their smoky flavor.)
- Put the tomatoes, onion and garlic in a food processor, add the chipotle chile (seeds & all), allspice, cinnamon, fennel seeds and cacao nibs, and process until smooth.
- Heat the olive oil in a medium sized heavy pot over medium heat until the oil is sizzling. Carefully add the puree (watch out for hot spatters!) and stir in the brown sugar. Cook, stirring constantly, for about 5 minutes. Add the chunks of squash, then pour in the chicken stock and bring to a boil. Reduce to low and cover. Simmer until the squash is tender, about 15 – 20 minutes. Remove from the heat. Puree the soup with a immersible hand-held blender, or in batches using a food processor or conventional blender.
- Pour the resulting puree through a fine mesh strainer, forcing it through with the back of a spoon or ladle. Discard any remaining solids. Heat the strained soup over medium heat. Stir in the chocolate, stirring until it melts. Remove from heat and adjust seasonings to taste.
- Ladle into bowls and serve with a dollop of crema and a scattering of the diced Manchego cheese. For additional flair & flavor, add a spoonful of salsa and a sprig of cilantro to the top.
This soup is the ultimate sweet and spicy combo. The extra kick from SUTRA Gold is sure to kick any cold or flu to the curb.
- 1 brown onion - diced
- 1 clove garlic
- 1 sweet potato - peeled and cubed
- 1 can organic diced tomatoes
- salt and pepper to taste
- handful chopped fresh basil
- 2 tablespoons SUTRA Gold, unsweetened
- ½ cup boiling water
- ½ cup almond milk
- Begin by boiling your peeled and cubed sweet potato until soft and tender and set aside.
- Gently fry the onion and garlic in a small pan in a little olive oil until soft and lightly browned (careful not to burn the garlic).
- Add boiled sweet potato, fried onion and garlic and tomatoes to a high speed blender and blend until smooth. Add SUTRA and blend again briefly, until the spices are evenly distributed.
- Transfer puree to a pot, add boiling water almond milk and basil and mix through. You can add more or less water/almond milk depending on the consistency you want for your soup. Season with salt and pepper to taste.
This soup is amazing for its anti inflammatory abilities, plus it’s bursting with warm, spicy flavors.
- 3 carrots
- 1 white onion
- 3 cloves garlic, minced
- 1 inch piece of fresh ginger, finely grated
- 2 tablespoons SUTRA Gold, unsweetened
- 4 cups (950ml) vegetable stock
- 1 tbsp Lemon juice
- Canned coconut milk (for topping)
- Black sesame seeds (for topping)
- Dice the onion and carrot into small chunks (no need to be precise as everything will be blended at the end), and grate the ginger finely.
- Heat a small amount of olive oil in the bottom of a large stock pot and saute the onion for 3 minutes until translucent, then add the minced garlic, SUTRA Gold and ginger and saute for another 1 minute.
- Next, add the diced carrot and saute for another 2 minutes. Then add the vegetable stock and simmer for 20-25 minutes until the carrot is cooked through and soft.
- Use a stick blender to blend the soup until it's smooth, or transfer into a standing blender and blend. Stir in the lemon juice, then serve with a swirl of coconut milk and some black sesame seeds.
A seafood lover’s delight! The spicy kick is unlike any other fish stew out there.
- Olive oil (to cover bottom of the pan)
- 1 medium onion, chopped
- 3 garlic cloves, minced
- 4 sprigs of thyme
- 2 bay leaves
- 2 tsp SUTRA Gold, unsweetened
- 1/4 tsp chili flakes (or to taste)
- 1 1/2 cups dry white wine
- 1 cup crushed tomatoes
- 1 1/2 cups fish stock (or any other you wish)
- 1/2 cup coconut milk
- 2 lb of any or mix of firm fish (cod, halibut, sea bass, salmon,…), cut into 2 inch pieces
- 1 lb shrimp (peeled, deveined)
- 1 lb squid (cleaned, cut into rings)
- (Mussels or clams can also be added)
- fresh herbs (parsley, basil, thyme)
- lemon zest
- Heat oil and sauté onions till soft, but not burned (5 min), then add garlic and stir for a minute. Sprinkle SUTRA Gold and chill flakes over onions and fry for a couple of minutes, making sure they don’t burn. Add tomatoes and simmer until they reduce and become thicker. Stir in the wine and let the alcohol evaporate, then add stock, thyme and bay leaves. Season with salt and pepper (you will need less salt if stock is salted). Simmer for 15-20 min. (If using mussels or clams, add them a couple of minutes before the fish goes in, since they need longer to open.)
- Add your fish, pour in the heavy cream, bring to boil and lower the heat to simmer until fish is just cooked through, shaking the pan instead of giving it a stir if needed, so not to break up the fish. It doesn’t take long (3-5 minutes).
- Stir in carefully the fresh herbs just before serving and have a taste to make sure the seasoning is right.
- Serve in deep bowls with a grating of lemon zest, extra fresh herbs and a squeeze of lemon juice over the top.
These soups are seriously tasty, for keto and non-keto dieters alike. Next time you’re wondering what’s for dinner, add one of these soups the menu and get ready to be praised for your awesome chef skills!
ABOUT THE AUTHOR - LINDSAY WARE