Keto Soups: Best Warming, Filling Comfort Food Recipes

There are many delicious keto soup recipes to choose from, but which is the best? From creamy broccoli cheddar to beef chilli, there are plenty of hearty, low-carb options to keep you satisfied.

Keto soups typically include vegetables like onion, celery, broccoli, cauliflower, spinach, and zucchini, as well as protein sources such as chicken, beef, or seafood. They are often thickened with low-carb alternatives like xanthan gum or zucchini noodles.

So, whether you're a fan of French onion, tomato, or something more exotic like Thai chicken with coconut milk, there's a keto soup recipe to warm you up and keep your diet on track.

Keto soup with chicken and cauliflower rice

Ingredients:

• Avocado oil
• Celery
• Onion
• Salt and pepper
• Garlic
• Fresh herbs (thyme, paprika, rosemary, dill, parsley)
• Chicken broth
• Boneless skinless chicken thighs/breasts
• Cauliflower rice
• Cream cheese
• Heavy cream
• Cheddar cheese
• Baby spinach (optional)
• Lemon juice (optional)

Method:

First, sauté the onion and celery in avocado oil to soften them. Then, add in the aromatics (garlic, thyme, paprika) and let them bloom in the hot oil. This will help bring out the flavours. Next, stir in the chicken broth, followed by the chicken and riced cauliflower. Simmer until cooked through.

For an extra creamy texture, add in some cream cheese and stir until melted. You can also add heavy cream and cheddar cheese for an extra hint of flavour and depth. If you want a tangy twist, add some lemon juice at the end.

Tips:

• You can use thawed frozen cauliflower rice, refrigerated, or make your own by cutting the cauliflower into small florets and pulsing in a food processor until it becomes rice-sized pieces.
• If you want to add more vegetables, try onions, carrots, and spinach.
• For extra flavour, fry the cauliflower rice in butter and spices before adding to the soup.
• This soup can be stored in an airtight container in the fridge for up to five days and in the freezer for up to two months.

Variations:

• To make low-carb chicken noodle soup, replace the cauliflower rice with zucchini noodles or low-carb noodles.
• Instead of boneless chicken thighs, use chicken breasts or a rotisserie chicken.
• For a vegan option, substitute the chicken and broth with veggie options, such as plant-based sausage and veggie broth.

Keto broccoli cheddar soup

Ingredients

• Butter
• Onion
• Garlic
• Chicken Broth
• Broccoli
• Heavy Whipping Cream
• Cheddar Cheese
• Bacon (optional)
• Salt and Pepper, to taste
• Xanthan Gum (optional)

Method

• In a large pot, saute onion and garlic with butter over medium heat until the onions are softened and translucent.
• Add broth and broccoli to the pot. Cook the broccoli until tender. Add salt, pepper, and desired seasoning.
• Place cream cheese in a small bowl and heat in the microwave for ~30 seconds until soft and easily stirred.
• Stir heavy whipping cream and cream cheese into the soup; bring to a boil.
• Turn off the heat and quickly stir in cheddar cheese.
• Stir in xanthan gum, if desired. Allow to thicken.
• Serve hot with bacon crumbles (optional)

Tips

• This soup has a thinner, more broth-like consistency because it does not have a roux or any thickening agents. If you want a thicker soup, you can add xanthan gum.
• If you prefer a creamier soup, shred your own cheese. It will mix into the soup more easily and taste better!
• For a healthier option, replace the heavy cream with light cooking cream and use reduced-fat (25%) cheddar cheese.
• This soup can be stored in an airtight container in the refrigerator for up to 1 week or frozen for up to 6 months.

Keto beef and cabbage soup

This hearty, comforting, and flavorful soup is a perfect keto meal for chilly winter days. It's a great way to get your fill of vegetables and protein while staying within your carb limits. The best part? It's easy to make and can be prepared in an Instant Pot, slow cooker, or right on your stovetop. Here's a simple recipe to guide you through the process.

Ingredients:

• Olive oil
• Ground beef or chopped beef
• Cabbage (shredded or chopped)
• Onion (chopped)
• Garlic (minced)
• Canned tomatoes (diced or crushed)
• Spices (salt, black pepper, thyme, paprika, bay leaf, etc.)
• Bone broth or beef broth
• Optional: Carrots, celery, bell peppers, or other vegetables of your choice

Instructions:

Stovetop Method:

• Heat olive oil in a large pot over medium heat.
• Add chopped onion and cook until translucent.
• Add ground beef, garlic, salt, and pepper. Cook until the meat is browned and crumbled, breaking it apart with a spatula.
• Toss in the canned tomatoes, cabbage, and desired spices.
• Pour in the bone broth or beef broth.
• Bring the mixture to a simmer, then reduce the heat to low and cover the pot.
• Let it cook for about 25-30 minutes, or until the cabbage is tender.
• Season with additional salt and pepper to taste.
• Serve warm, and enjoy!

Instant Pot Method:

• Use the sauté function and spray the bottom of the pot with oil.
• Brown the meat and drain off any excess grease.
• Add the remaining ingredients, including the spices, broth, and vegetables (if using).
• Secure the lid on the Instant Pot and ensure the steam valve is closed.
• Set the pressure cooker cycle to 15 minutes.
• Once the cooking time ends, let the steam release naturally for 5-10 minutes, then manually release any remaining steam.
• Carefully open the lid and give the soup a stir.
• Serve and savor the deliciousness!

Slow Cooker Method:

• Brown the ground beef in a skillet and drain the excess grease.
• Transfer the cooked beef to the slow cooker.
• Add the remaining ingredients: vegetables, broth, and spices.
• Stir everything together.
• Cover and cook on high for 3-4 hours or low for 7-8 hours, depending on your preference.
• Once the cabbage is tender, season with salt and pepper.
• Serve as-is or over rice if you're not strictly keto.

Tips and Variations:

• If you prefer a chunkier texture, use chopped beef instead of ground beef.
• Feel free to add other low-carb vegetables like carrots, celery, or bell peppers for extra flavor and nutrition.
• For a spicier kick, add extra chili powder or a pinch of red pepper flakes.
• You can garnish the soup with shredded cheddar cheese and chopped chives before serving.
• This soup can be made ahead of time and reheated, or frozen for later.
• If using an Instant Pot or slow cooker, you may need to adjust the liquid amounts to suit your desired consistency.
• Remember to use bone broth or beef broth for added flavor and nutrition.

Keto chicken soup with lemon

A healthy and tasty soup is always comforting, especially when it is loaded with nutrients and is filling at the same time. This keto chicken soup with lemon is a perfect choice for a cold winter day or even a light spring meal.

Ingredients:

• Olive oil
• Onion
• Chicken broth
• Cooked chicken
• Cauliflower rice
• Lemon juice
• Egg
• Bay leaf
• Salt and pepper
• Fresh parsley or green onions

Method:

• Heat olive oil in a large saucepan over medium heat.
• Add chopped onions and season with salt and pepper. Sauté until the onions turn translucent.
• Add chicken broth and bay leaf. Bring to a simmer.
• Add cooked chicken and cauliflower rice. Simmer for about 10 minutes, until the cauliflower rice is tender.
• In a separate bowl, whisk together lemon juice and egg. Slowly add about a cup of hot broth from the soup to this mixture.
• Now, slowly whisk this lemon-egg mixture back into the saucepan.
• Discard the bay leaf and adjust seasoning as per taste.
• Garnish with lemon slices and chopped fresh parsley or green onions.

Tips:

• You can use pre-cooked chicken or quickly grill chicken thighs or breasts in the oven.
• For added nutrition, choose a good bone broth. You can use homemade or store-bought.
• Remember to remove the bay leaf before serving.
• You can replace cauliflower rice with konjac rice or hearts of palm rice.
• Adding egg to hot soup requires care. Whisk the egg and broth slowly so that the egg doesn't curdle.
• For a more lemony flavour, add extra lemon juice, a tablespoon at a time, until the desired flavour is achieved.
• This soup can be stored in an airtight container in the refrigerator for up to 5 days. Reheat gently in the microwave or on the stove.

Keto chicken and dumplings soup

Chicken and dumplings is a comforting dish, perfect for chilly evenings. This creamy soup is loaded with shredded chicken and individual dumplings, which are boiled right in the soup pot for easy preparation. The dumplings are made with keto-friendly flours like almond and coconut flour, making this dish low-carb and gluten-free.

Ingredients:

• Chicken broth
• Chicken breasts or thighs
• Ghee or butter
• Onion
• Garlic
• Coconut milk
• Almond flour
• Coconut flour
• Xanthan gum
• Baking powder
• Salt and pepper
• Fresh herbs like thyme, sage, or Italian seasoning

Stove-Top Instructions:

• Start by sautéing herb-crusted chicken in a large pot with butter or ghee.
• Remove the chicken and set it aside.
• Add chopped onions, garlic, and other vegetables like celery and carrots to the pot. Sauté until softened.
• Put the chicken back into the pot, and pour in the chicken broth. Bring to a boil, then reduce to a simmer.
• While the soup is cooking, make the dumplings. In a bowl, mix almond flour, coconut flour, xanthan gum, baking powder, and salt.
• Add in an egg, melted butter or ghee, and coconut milk. Mix until a dough forms.
• Roll the dough into small balls.
• Remove the chicken from the soup, shred it, and return it to the pot.
• Add heavy cream or cream cheese to the soup, and season with salt and pepper.
• Gently drop the dumplings into the simmering soup. Cover and cook for about 10-15 minutes, until the dumplings have cooked through.
• Garnish with fresh herbs and serve hot.

Slow Cooker/Crockpot Instructions:

• Sauté onions and garlic in a skillet with ghee or butter.
• Transfer the cooked onions, garlic, raw chicken, salt, pepper, and chicken broth to the slow cooker. Cook on low for 8 hours or high for 4 hours.
• Remove the chicken, shred it, and return it to the pot.
• Add in the coconut milk and dumplings, and cook for another 15 minutes or until cooked through.

Instant Pot Instructions:

• Using the sauté function, cook the vegetables in butter or ghee until softened.
• Add in the chicken, zucchini (optional), and chicken broth.
• Top with prepared dumplings, lock the lid, and pressure cook for 10 minutes.
• After cooking, quick-release the steam. Open the pot and gently stir.
• Add in salt, pepper, and heavy cream. Press "Sauté" and ensure it's set to low.
• Drop the dumplings into the soup and cook for about 5 minutes, until cooked through.

Tips:

• You can use a rotisserie chicken to save time.
• The dumplings may disintegrate if the broth is too hot, so ensure it's on a low simmer before adding them.
• The dumplings are best served immediately, but leftovers can be stored in the fridge for up to 5 days.

Enjoy this comforting and delicious keto-friendly soup!

Frequently asked questions