8 Easy Keto Soup Recipes You’ll Love
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When I first started my keto journey, I thought I’d have to give up cozy, comforting soups forever. Boy, was I wrong! These 8 easy keto soup recipes have become my go-to comfort foods, especially during chilly evenings when I’m craving something warm and satisfying without the carbs.
I’ve been perfecting these recipes for months, and what I love most about them is how they prove that eating keto doesn’t mean sacrificing flavor or comfort. Each soup is packed with healthy fats, quality proteins, and loads of vegetables that’ll keep you satisfied for hours. Plus, they’re incredibly easy to make – most take under 30 minutes from start to finish!
Whether you’re new to the keto lifestyle or a seasoned pro looking for fresh meal ideas, these soups will become staples in your weekly meal rotation. I make double batches and freeze portions for those busy weeknights when I need something quick and nourishing.
Let’s dive into these delicious, low-carb soup recipes that’ll warm your soul without kicking you out of ketosis!
Recipe 1: Creamy Keto Broccoli Cheddar Soup
This rich, velvety soup reminds me of the classic version from my favorite restaurant, but without all the flour and hidden carbs. The secret is using cream cheese as a thickener – it creates the most luxurious texture while keeping everything keto-friendly.
Recipe Timing:
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Servings: 4
- Difficulty: Easy
Ingredients:
| Ingredient | Quantity | Notes |
|---|---|---|
| Broccoli florets | 4 cups | Fresh or frozen work equally well |
| Chicken broth | 3 cups | Use bone broth for extra nutrients |
| Heavy cream | 1 cup | Full-fat for best texture |
| Sharp cheddar cheese | 2 cups, shredded | Freshly shredded melts better |
| Cream cheese | 4 oz | Room temperature |
| Butter | 2 tbsp | Unsalted preferred |
| Garlic | 2 cloves, minced | Fresh garlic enhances flavor |
| Onion powder | 1/2 tsp | For subtle onion flavor |
| Salt and pepper | To taste | Season generously |
Instructions:
- In a large pot, melt butter over medium heat. Add minced garlic and sauté for 30 seconds until fragrant.
- Add broccoli florets and chicken broth. Bring to a boil, then reduce heat and simmer for 10-12 minutes until broccoli is tender.
- Using an immersion blender, pulse the soup a few times to break up larger pieces while leaving some texture. Don’t over-blend!
- Reduce heat to low and stir in cream cheese until completely melted and smooth.
- Gradually add heavy cream and shredded cheddar, stirring constantly until cheese is melted.
- Season with onion powder, salt, and pepper. Taste and adjust seasonings as needed.
Pro tip: Don’t let the soup boil once you’ve added the dairy – it can cause curdling. Keep it at a gentle simmer for the smoothest results.
Nutritional Information (per serving): Calories: 385 | Fat: 32g | Protein: 16g | Net Carbs: 6g
Recipe 2: Keto Loaded Cauliflower Soup
This soup is like a loaded baked potato in a bowl, minus the potato! I created this recipe when I was desperately missing comfort food classics. The cauliflower becomes incredibly creamy when blended, and the bacon and cheese toppings make it feel like a total indulgence.
Recipe Timing:
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Servings: 4
- Difficulty: Easy
Ingredients:
| Ingredient | Quantity | Notes |
|---|---|---|
| Cauliflower | 1 large head, chopped | About 6 cups of florets |
| Chicken broth | 4 cups | Low-sodium preferred |
| Heavy cream | 1 cup | Creates rich, creamy base |
| Sour cream | 1/2 cup | Adds tangy flavor |
| Cheddar cheese | 1 1/2 cups, shredded | Reserve some for topping |
| Bacon | 6 slices | Cook until crispy |
| Green onions | 3, chopped | Fresh chives work too |
| Butter | 3 tbsp | For extra richness |
| Garlic powder | 1 tsp | Convenient seasoning |
| Salt and pepper | To taste | Essential for flavor |
Instructions:
- Cook bacon in a large pot until crispy. Remove and set aside, leaving 1 tablespoon of fat in the pot.
- Add cauliflower florets and chicken broth to the pot. Bring to a boil and cook for 15 minutes until very tender.
- Using an immersion blender, puree the soup until smooth and creamy. For ultra-smooth texture, strain through a fine-mesh sieve.
- Stir in butter, heavy cream, and sour cream until well combined.
- Add 1 cup of shredded cheddar and stir until melted. Season with garlic powder, salt, and pepper.
- Serve topped with remaining cheese, crumbled bacon, and green onions.
Pro tip: Save some bacon fat from cooking – a tablespoon stirred into the finished soup adds incredible flavor depth!
Nutritional Information (per serving): Calories: 420 | Fat: 35g | Protein: 18g | Net Carbs: 7g
Recipe 3: Keto Tuscan Chicken Soup
Inspired by the viral “marry me chicken” trend, this soup combines tender chicken with sun-dried tomatoes, spinach, and a creamy herb-infused broth. It’s sophisticated enough for company but easy enough for a weeknight dinner.
Recipe Timing:
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Servings: 4
- Difficulty: Easy
Ingredients:
| Ingredient | Quantity | Notes |
|---|---|---|
| Chicken thighs | 1.5 lbs, boneless | Thighs stay more tender than breasts |
| Chicken broth | 4 cups | High-quality makes a difference |
| Heavy cream | 1 cup | Creates luxurious base |
| Baby spinach | 3 cups | Fresh spinach wilts perfectly |
| Sun-dried tomatoes | 1/2 cup, chopped | Oil-packed variety preferred |
| Garlic | 4 cloves, minced | Essential for authentic flavor |
| Italian seasoning | 2 tsp | Or mix of basil, oregano, thyme |
| Parmesan cheese | 1/2 cup, grated | Freshly grated is best |
| Olive oil | 2 tbsp | Extra virgin for flavor |
| Red pepper flakes | 1/4 tsp | Optional, for gentle heat |
Instructions:
- Season chicken thighs with salt, pepper, and 1 teaspoon Italian seasoning. Heat olive oil in a large pot over medium-high heat.
- Sear chicken thighs for 4-5 minutes per side until golden brown. Remove and set aside.
- In the same pot, sauté minced garlic for 30 seconds until fragrant.
- Add chicken broth and bring to a simmer. Return chicken to pot and cook for 10-12 minutes until cooked through.
- Remove chicken, let cool slightly, then shred into bite-sized pieces.
- Add heavy cream, sun-dried tomatoes, and remaining Italian seasoning to the broth. Simmer for 3 minutes.
- Return shredded chicken to pot, add spinach and cook until wilted. Stir in Parmesan cheese.
- Season with salt, pepper, and red pepper flakes to taste.
Pro tip: Don’t skip searing the chicken – it adds incredible depth of flavor to the entire soup!
Nutritional Information (per serving): Calories: 445 | Fat: 32g | Protein: 35g | Net Carbs: 5g
Recipe 4: Keto Cheeseburger Soup
This soup tastes exactly like your favorite cheeseburger, just in a warm, comforting bowl! I developed this recipe during football season when I wanted all the flavors of game day food without breaking my keto goals. The ground beef provides hearty protein while the combination of cheeses creates that classic cheeseburger taste.
Recipe Timing:
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Servings: 4
- Difficulty: Easy
Ingredients:
| Ingredient | Quantity | Notes |
|---|---|---|
| Ground beef | 1 lb | 80/20 blend for best flavor |
| Beef broth | 3 cups | Enhances the meaty flavor |
| Heavy cream | 1 cup | Creates creamy base |
| Cheddar cheese | 2 cups, shredded | Sharp cheddar preferred |
| Cream cheese | 4 oz | Helps thicken soup |
| Onion | 1 medium, diced | Yellow onion works best |
| Garlic | 2 cloves, minced | Fresh is essential |
| Dill pickles | 1/2 cup, diced | For authentic burger flavor |
| Dijon mustard | 1 tbsp | Adds tangy depth |
| Worcestershire sauce | 1 tsp | Umami booster |
Instructions:
- In a large pot, brown ground beef over medium-high heat, breaking it up as it cooks.
- Add diced onion and garlic, cook until onion is translucent, about 5 minutes.
- Drain excess fat, leaving about 1 tablespoon in the pot.
- Add beef broth, Worcestershire sauce, and Dijon mustard. Bring to a simmer.
- Reduce heat to low, add cream cheese and stir until melted and smooth.
- Gradually add heavy cream and shredded cheddar, stirring constantly until cheese melts.
- Stir in diced pickles and season with salt and pepper.
- Serve immediately with additional pickles and cheese if desired.
Pro tip: Top with crispy bacon bits and green onions to make it feel like a fully loaded burger!
Nutritional Information (per serving): Calories: 515 | Fat: 42g | Protein: 28g | Net Carbs: 6g
Recipe 5: Keto Chicken Enchilada Soup
This soup captures all the bold, spicy flavors of chicken enchiladas without the tortillas or high-carb sauce. I love making this on Sunday nights – it fills the house with amazing aromas and provides comforting leftovers for the week ahead.
Recipe Timing:
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Servings: 4
- Difficulty: Easy
Ingredients:
| Ingredient | Quantity | Notes |
|---|---|---|
| Chicken breasts | 1.5 lbs | Boneless, skinless |
| Chicken broth | 4 cups | Low-sodium preferred |
| Heavy cream | 1 cup | Full-fat essential |
| Diced tomatoes | 1 can (14.5 oz) | Fire-roasted adds smoky flavor |
| Green chiles | 1 can (4 oz) | Mild or hot based on preference |
| Monterey Jack cheese | 1.5 cups, shredded | Mexican cheese blend works too |
| Cream cheese | 4 oz | Room temperature |
| Onion | 1 medium, diced | White or yellow onion |
| Cumin | 2 tsp | Ground cumin essential |
| Chili powder | 1 tbsp | Adjust to taste |
| Garlic powder | 1 tsp | Convenient seasoning |
Instructions:
- Season chicken breasts with salt, pepper, 1 teaspoon cumin, and 1/2 tablespoon chili powder.
- In a large pot, cook chicken breasts over medium heat until cooked through, about 6-7 minutes per side.
- Remove chicken and let cool, then shred into bite-sized pieces.
- In the same pot, sauté diced onion until softened, about 5 minutes.
- Add chicken broth, diced tomatoes, green chiles, remaining cumin, and chili powder. Bring to a simmer.
- Add cream cheese and whisk until smooth and melted.
- Stir in heavy cream and shredded chicken. Simmer for 10 minutes.
- Add Monterey Jack cheese and stir until melted. Season with garlic powder, salt, and pepper.
Pro tip: Serve with sliced avocado, sour cream, and fresh cilantro for the full enchilada experience!
Nutritional Information (per serving): Calories: 465 | Fat: 32g | Protein: 38g | Net Carbs: 8g
Recipe 6: Keto Mushroom Stroganoff Soup
This rich, earthy soup transforms the classic beef stroganoff into a comforting bowl perfect for keto eating. The combination of different mushroom varieties creates incredible depth of flavor, while the sour cream adds that signature tang we all love in stroganoff.
Recipe Timing:
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Servings: 4
- Difficulty: Easy
Ingredients:
| Ingredient | Quantity | Notes |
|---|---|---|
| Mixed mushrooms | 1.5 lbs | Cremini, shiitake, and button |
| Ground beef | 1 lb | 85/15 blend preferred |
| Beef broth | 4 cups | Rich, flavorful base |
| Heavy cream | 1 cup | Creates creamy texture |
| Sour cream | 1/2 cup | Essential stroganoff flavor |
| Onion | 1 large, sliced | Yellow onion recommended |
| Garlic | 3 cloves, minced | Fresh garlic crucial |
| Butter | 3 tbsp | Unsalted butter |
| Dijon mustard | 1 tbsp | Adds complexity |
| Fresh thyme | 2 tsp | Or 1 tsp dried |
| Paprika | 1 tsp | Sweet paprika preferred |
Instructions:
- In a large pot, brown ground beef over medium-high heat, breaking it up as it cooks. Remove and set aside.
- In the same pot, melt butter and sauté sliced onions until caramelized, about 8-10 minutes.
- Add sliced mushrooms and cook until they release their moisture and become golden, about 8 minutes.
- Add minced garlic and cook for 1 minute until fragrant.
- Return ground beef to pot and add beef broth, Dijon mustard, thyme, and paprika.
- Bring to a simmer and cook for 10 minutes to develop flavors.
- Reduce heat to low, stir in heavy cream and simmer for 5 minutes.
- Remove from heat and stir in sour cream. Season with salt and pepper.
Pro tip: Don’t boil the soup after adding sour cream – it can curdle. Keep it at a gentle simmer for the smoothest texture.
Nutritional Information (per serving): Calories: 485 | Fat: 38g | Protein: 26g | Net Carbs: 7g
Recipe 7: Keto Buffalo Chicken Soup
If you’re a buffalo wing fanatic like me, this soup will become your new obsession! It has all the spicy, tangy flavors of buffalo wings in a creamy, satisfying soup that’s perfect for game day or any time you’re craving something with a kick.
Recipe Timing:
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Servings: 4
- Difficulty: Easy
Ingredients:
| Ingredient | Quantity | Notes |
|---|---|---|
| Chicken breasts | 1.5 lbs | Cooked and shredded |
| Chicken broth | 4 cups | Quality broth makes difference |
| Heavy cream | 1 cup | Full-fat for richness |
| Buffalo wing sauce | 1/2 cup | Frank’s RedHot preferred |
| Cream cheese | 6 oz | Room temperature |
| Blue cheese | 1/2 cup, crumbled | Optional but recommended |
| Celery | 2 stalks, diced | Classic buffalo pairing |
| Garlic | 2 cloves, minced | Enhances overall flavor |
| Onion powder | 1 tsp | Subtle onion flavor |
| Butter | 2 tbsp | Adds richness |
Instructions:
- In a large pot, melt butter over medium heat. Add diced celery and cook until slightly softened, about 5 minutes.
- Add minced garlic and cook for 30 seconds until fragrant.
- Pour in chicken broth and buffalo wing sauce. Bring to a simmer.
- Add shredded chicken and let simmer for 10 minutes to absorb flavors.
- Reduce heat to low and whisk in cream cheese until completely smooth.
- Stir in heavy cream and onion powder. Heat through without boiling.
- Season with salt and pepper to taste.
- Serve topped with blue cheese crumbles and extra celery if desired.
Pro tip: Adjust the heat level by adding more or less buffalo sauce – start with less and add more to taste!
Nutritional Information (per serving): Calories: 445 | Fat: 32g | Protein: 36g | Net Carbs: 5g
Recipe 8: Keto Italian Wedding Soup
This keto version of the beloved Italian classic swaps traditional pasta for extra vegetables while keeping all the comforting flavors intact. The homemade meatballs are seasoned to perfection and the broth is light yet satisfying.
Recipe Timing:
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Total Time: 45 minutes
- Servings: 4
- Difficulty: Medium
Ingredients:
| Ingredient | Quantity | Notes |
|---|---|---|
| Ground beef | 1/2 lb | For meatballs |
| Ground pork | 1/2 lb | Adds flavor to meatballs |
| Chicken broth | 6 cups | High-quality essential |
| Baby spinach | 4 cups | Fresh spinach preferred |
| Zucchini | 2 medium, diced | Replaces pasta |
| Carrots | 2 medium, diced | Adds sweetness |
| Celery | 2 stalks, diced | Classic soup vegetable |
| Onion | 1 medium, diced | Flavor base |
| Garlic | 3 cloves, minced | Fresh garlic important |
| Parmesan cheese | 1/2 cup, grated | For meatballs and serving |
| Italian seasoning | 2 tsp | Herb blend |
| Egg | 1 large | Binds meatballs |
Instructions:
- In a bowl, combine ground beef, ground pork, 1/4 cup Parmesan, egg, 1 teaspoon Italian seasoning, salt, and pepper. Mix gently and form into small meatballs.
- In a large pot, brown meatballs over medium-high heat, turning to cook all sides. Remove and set aside.
- In the same pot, sauté onion, carrots, and celery until softened, about 8 minutes.
- Add minced garlic and cook for 1 minute until fragrant.
- Pour in chicken broth and remaining Italian seasoning. Bring to a boil.
- Return meatballs to pot and simmer for 10 minutes.
- Add diced zucchini and cook for 5 minutes until tender.
- Stir in baby spinach and cook until wilted, about 2 minutes.
- Season with salt and pepper. Serve with remaining Parmesan cheese.
Pro tip: Don’t overmix the meatball mixture – it can make them tough. Mix just until combined for the most tender results.
Nutritional Information (per serving): Calories: 385 | Fat: 26g | Protein: 28g | Net Carbs: 8g
Frequently Asked Questions
Q: Can I meal prep these keto soups in advance? A: Absolutely! Most of these soups actually taste better the next day as the flavors have time to meld together. Store them in the refrigerator for up to 4 days or freeze for up to 3 months. When reheating, do so gently over low heat and add a splash of broth or cream if the soup has thickened too much. Avoid boiling dairy-based soups when reheating to prevent curdling.
Q: How can I make these soups thicker without adding carbs? A: There are several keto-friendly thickening methods I use regularly. Cream cheese is my go-to for most soups – it adds richness while thickening naturally. You can also blend a portion of the soup (especially with cauliflower or broccoli soups) and stir it back in. Xanthan gum works well too – use just a pinch as it’s very potent. For meat-based soups, letting them simmer uncovered will naturally reduce and thicken the broth.
Q: Can I substitute coconut milk for heavy cream in these recipes? A: Yes, full-fat canned coconut milk works as a substitute, though it will add a subtle coconut flavor. Use the thick cream from the top of the can for best results. The texture will be slightly different but still delicious. This substitution works particularly well in the Thai-inspired soups or when you want to avoid dairy.
Q: What’s the best way to store leftover soup? A: Let the soup cool completely before storing in airtight containers in the refrigerator. Glass containers work best as they don’t absorb flavors. Most of these soups will keep for 4-5 days refrigerated. For freezing, leave some space at the top of containers for expansion, and note that cream-based soups may separate slightly when thawed – just stir well when reheating.
Q: How do I prevent the cheese from curdling in cream-based soups? A: The key is temperature control and gradual addition. Always reduce heat to low before adding dairy products, and add cheese gradually while stirring constantly. Never let dairy-based soups come to a rolling boil. If your soup does curdle, try whisking vigorously or using an immersion blender to smooth it out. Using room temperature dairy ingredients also helps prevent temperature shock.
Final Thoughts
These 8 keto soup recipes have transformed my meal planning and proven that eating low-carb doesn’t mean sacrificing comfort or flavor. Each recipe is designed to be foolproof, satisfying, and packed with the nutrients your body needs while staying within your macro goals.
The beauty of soup-making is its flexibility – feel free to adjust seasonings to your taste, swap vegetables based on what you have available, and experiment with different protein combinations. Most importantly, don’t be afraid to make these recipes your own!
I hope these soups bring as much warmth and satisfaction to your kitchen as they have to mine. They’ve become my go-to comfort foods for everything from busy weeknight dinners to lazy weekend lunches, and I know they’ll become favorites in your household too.
Which soup will you try first? I’d love to hear about your cooking adventures and any creative variations you discover along the way!
