Delicious Low-Carb Soup Guide: Best Keto Options Covered

low carb keto soup

One of the beauties of a low-carb keto diet is that you have several options where food is concerned.  Personally, I love using soup while on a low-carb keto diet.  Primarily because soup is simple to make, you can use virtually anything to prepare it and it is extremely delicious.  Whether you prefer dairy free keto soup, creamy keto soup, chunky keto chili, or keto soups that can be prepared in an instant pot or slow cooker; you can try different seasonings, spices and herbs to get your ideal taste.  Also, you can use soup as leftovers since it is easy to reheat or you can simply put it in a thermos flask and relish a warm meal at your convenience.  So, if you are bored with your low-carb keto diet, you can feel free to mix things up with a variety of low-carb soup recipes.

What Are The Best Low-Carb Soups? There are many delicious low-carb soups that you can make while on keto.  Because you can manipulate several ingredients the options are very lengthy.  A low-carb soup is an excellent choice when you want a light meal or a great side dish to go with your meal.

There are many delicious low-carb soups that you can make while on keto.  Because you can manipulate several ingredients the options are very lengthy.  A low-carb soup is an excellent choice when you want a light meal or a great side dish to go with your meal.

Here is a list of some popular and interesting low-carb soups that you can try whilst on keto:

  • Paleo Chili
  • Paleo Salmon Chowder with Coconut Milk
  • Vegetable Cabbage Soup
  • Crock-pot Chicken Posole
  • Roasted Butternut Squash Soup
  • Bacon Cauliflower Chowder
  • Creamy Chicken and Mushroom Soup
  • Cream of Mushroom Soup
  • Easy Crock-pot Butternut Squash
  • Spicy Turkey Chili
  • Creamy Broccoli Cheddar Soup
  • Classic Tomato Soup
  • Creamy Cauliflower Soup
  • Chicken Spinach Artichoke Soup
  • Creamy Cauliflower Leek Soup
  • Thai Shrimp Soup
  • Chipotle Chicken Chowder
  • Chicken Avocado Soup with Lime and Cilantro
  • Jalapeno Popper Soup
  • Low-carb Beef Stew
  • Mexican Chicken Tortilla Soup
  • Brussel Sprouts Soup
  • Low-carb Lobster Chowder
  • Cauliflower Cheddar Soup
  • Creamy Cauliflower and Ham Soup
  • Roasted Garlic Soup
  • Garden Zucchini Chowder
  • Low-carb Buffalo Chicken Soup
  • Slow Cooker Enchilada Soup
  • Crock-pot Cheeseburger Soup

Which Canned Soups Are Low-carb?

low carb canned soup

When on a low-carb diet, even though it is ideal to make homemade soup, with our hectic lifestyles, it may not always be convenient.  Therefore, an alternative option that can be considered is  low-carb canned soup, however, you must pay careful attention to the nutrition chart so that you can easily decipher which canned soups to purchase and which ones to leave on the shelf.  Make sure to avoid canned soups that have sugar and sauces here are some low-carb canned soups that are ideal for you to use:

  • Amy’s Organic Light In Sodium Lentil Vegetable Soup
  • Pacific Foods Organic Light-Sodium Creamy Tomato Soup
  • Pacific Organic Chicken Noodle Soup Lentil and Roasted Red Pepper Soup, Reduced Sodium
  • Pacific Organic Vegetable 
  • Pacific Organic Spicy Black Bean and Kale Soup
  • Pacific Organic Chicken Bone Broth
  • Healthy Choice Hearty Chicken
  • Progresso High-Fibre 3 Bean Chili with Beans
  • Trader Joe’s Organic Low-Sodium Minestrone Soup
  • Tabatchnicks Low Sodium Split Pea Soup
  • Health Valley Organic No Salt Added Chicken Noodle
  • Darikay Hearty Chicken Soup
  • Bar Harbour Condensed New England Clam Chowder
  • Wolfgang Puck Organic Tomato Basil Bisque
  • Progresso Light Vegetable Soup
  • Campbell’s Chunky Chili Grilled Steak with Beans
  •  Campbell’s Healthy Request Chicken and Mini Round Noodles Soup

Can You Eat Vegetable Soup On a Low-carb Diet?

Eating vegetable soup whilst on a low-carb is very possible; you just have to monitor which vegetables are the best to use in this instance.  Since commercially prepared soups contain more carbs it is ideal to make homemade vegetable soup for you low-carb diet.  Even though it may sound like it’s a bit taxing its actually very quick and easy to make.  Remember, the bigger the pot, the more soup you will have to last you during the week when you do not feel like cooking anything at all. 

keto soup

In order to make a low-carb vegetable soup you can start by selecting any of the vegetables which you can use whilst on a low-carb diet and transform them into soup.  For example, if you use gather spinach, button mushrooms, snap peas, bell peppers and celery in one bowl they equate to approximately 9 grams of net carbs (total carbs minus fibre).  Just pay careful attention to onion and garlic.  If you use 2 tablespoons of chopped onion, that alone equates to 2 grams of net carbs.  And if you use 2 tablespoons of minced garlic that equates to 5 grams of net carbs.  You can use onion and garlic in your soup, but like everything else, they must be used in moderation.  When making soup at home, you can use beef, chicken or vegetable broth, but if you really want to keep the carbs to a minimum then it is best to go with beef or chicken.  The reason for this is that beef and chicken do not contain any net carbs, while one cup of broth contains 3 grams of net carbs.  In order to add flavour to your pot without adding carbs feel free to use seasonings such as bay leaf, celery salt, surry powder and Italian seasoning.

Here is list of low-carb vegetables which you can use alone or in any combination to prepare your homemade low carb soup:

  • Bell Peppers
  • Broccoli
  • Asparagus
  • Mushrooms
  • Zucchini
  • Spinach
  • Avocados
  • Cauliflower
  • Green Beans
  • Lettuce
  • Kale
  • Cucumbers
  • Brussels Sprouts
  • Celery
  • Tomatoes
  • Radishes
  • Eggplant
  • Cabbage
  • Artichokes
  • Garlic
  • Onion

In addition to being low in carbs, the vegetables listed above may aid in minimizing your risk of several diseases and overall, improve your general health and well-being.

Is cream of mushroom soup Keto friendly?

When on a keto diet mushrooms are an excellent option for low-carbs.  When combined with other high-fat ingredients like the low-carb keto cream of mushroom soup it is even better.  You can purchase it ready made from the store or you can make it at home.  Although cream of mushroom soup is not particularly high in carbs, it does contain some.  Mushrooms are also full of healthy vitamins and minerals as well, making it ideal for consumption while on keto. 

Generally, the ingredients you will use in cream of mushroom soup are as follows:

low carb creamy soup
  • Butter
  • Leek (plant related to onion)
  • Garlic
  • Mushrooms
  • Tamari Sauce
  • Chicken Stock
  • Heavy Cream
  • Pepper

Just like any other soup that you prepare you can experiment with the ingredients to give your soup different varieties.  If you opt to purchase the cream of mushroom soup from the store please examine the label carefully.  1 cup serving of cream of mushroom soup contains approximately 14.44 grams of carbs, as the amount varies from brand to brand.  Fat makes up the majority of the calories in this soup, but the carbs make up the remainder.  This creamy soup also contains sugar which is also counted as a carb and generally makes up 8.4 grams in the 1 cup serving.

Is Egg Drop Soup Keto?

Egg drop soup is the perfect meal to make on short notice.  Not only is it ideal to use while on a keto diet, it is delicious and contains about 17 grams of fat, 23 grams of protein and merely 4 grams of net carbs per serving.  Egg drop soup is also very filling giving the option to use it as a meal or an appetizer.

Typically, it takes about 15 minutes to prepare this meal and the ingredients used to make this tasty soup are as follows:

  • Bone Broth
  • Lemon Rind
  • Ginger Root
  • Garlic
  • Black Pepper
  • Coconut Aminos
  • Soy
  • Sesame Oil or Olive Oil
  • Eggs
  • Salt

You do not have to use all of the ingredients listed above; you can use them according to the taste you would like to achieve since like all soups it is flexible.  Usually most of the soup is made with bone broth which has several benefits in itself:

  • Improves gut health
  • Improves skin
  • Promotes anabolism
  • Has a wealth of diverse nutrients

Is Daikon Chicken Noodle Soup Keto?

Daikon Chicken noodle soup is an excellent food to use while on keto. 

In order to make this tasty dish you will need the following ingredients:

low carb vege soup
  • Coconut Oil
  • Boneless, Skinless Chicken Thighs
  • Diced Celery
  • Diced Carrots
  • Chopped Green Onion
  • Chicken Stock
  • Dried Basil
  • Dried Oregano
  • Grey Sea Salt
  • Fresh Ground Pepper
  • Spiralized Daikon Noodles

Can You Eat Vegetable Soup on a Keto Diet?

Yes, vegetable soup can be a part of your keto diet.  Vegetable soup is ideal for persons on keto that lead extremely busy lives.  This can be prepared in the Instant Pot or stove top.  You can use any of the vegetables that are low-carb that you would generally use on a low-carb diet.  A general rule of thumb is that the above ground vegetables are usually lower carb and therefore the best keto options.  Whilst, the below ground vegetables also known as ‘root vegetables’ are higher in carbs and should be avoided or consumed with care if on a keto diet, primarily potatoes and sweet potatoes.  Like most soups this is delicious, healthy and filling.  Any leftovers can be easy packaged and frozen to use for later, where it can be used as a quick meal, a snack or can be heated up on the go.  When preparing this meal be sure not to overcook your veggies.  To minimise this you can add in the veggies when the soup is almost finished.

Some below ground vegetables are:

  • Carrot
  • Onion
  • Beetroot
  • Parsnip
  • Rutabaga
  • Celeriac
  • Potato
  • Sweet Potato

Other helpful tips regarding which vegetables you can use in your soup for keto are that the veggies with leaves are keto friendly (all types of lettuces and spinaches).  Generally, vegetables are lower in carbs compared to veggies that have a lot of colour.  For instance, green cabbage is lower in carbs as opposed to purple cabbage which has more carbs.  Also, green bell peppers are somewhat lower in carbs in comparison to the red or yellow bell peppers.

Is Tomato Soup Low carb?

tomatoes low carb soup

Yes, tomato soup can be used as low-carb.  Tomatoes contain approximately 3 grams of net carbs per 100 grams (about 6 grams per cup).  If you are on a very strict keto low-carb diet (below 20 grams per day) just be mindful that the carbs will eventually add up.  Therefore, if you do use tomato soup use it in reasonable portions so that you can stay under your daily limit.  Tomato soup is a soup made with tomatoes as the major ingredient.  The dish can be served hot or cold in a variety of ways.  Generally, it is smooth in consistency; however, some people may place small pieces of tomato in the soup, along with cream and chicken or vegetable stock.

Low-carb tomato soup is very simple to make.  Even though the ingredients used are relatively basic, they have plenty of flavour.  They are a few steps involved in the preparation aspect.  That is, roasting tomatoes, pureeing them, mixing them with the broth and herbs to make the soup, and lastly adding cream and basil.

Once completed you can store your low-carb tomato soup in the refrigerator and reheat as needed.  Since heavy cream does not clot as easily as milk, it should be fine to reheat this dish.  Just in case, you can stir as you reheat.  If you decide to freeze it instead, it is best not to include cream when making the soup and only add the cream after thawing the soup and reheating it prior to serving.  If your tomato soup does have cream prior to freezing, be sure to let it thaw first and whilst reheating it and make sure that you stir it slowly.

Usually, the ingredients used to make low-carb tomato soup are:

  • Roma Tomato (cubes)
  • Olive Oil
  • Garlic (minced)
  • Chicken Bone Broth
  • Herbs
  • Sea Salt
  • Black Pepper
  • Heavy Cream or Coconut Cream (for paleo)
  • Fresh Basil

What Soups Are Good For Keto?

Whilst on a low carb-diet keto soups are an easy option for lunch or dinner.  Here are some popular soups that are good for keto:

  • Rich and Creamy Keto Broccoli Cheese Soup
  • Easy White Turkey Chili
  • Bone Broth to Crush Inflammation
  • Spring Keto Stew with Venison
  • Slow Cooker Taco Soup
  • Soothing Keto Chicken Soup
  • Weeknight Keto Beef Stew
  • Delicious Keto French Onion
  • 30 Minute Spicy Keto Ramen Bowl
  • Nutritious Keto Cheeseburger Soup 

You can feel free to work the above meals into your keto diet and like all soup components; they are flexible since soup ingredients are practically limitless.  For instance, grilled meats and vegetables, leftover rotisserie chicken, or even taco meat can be recombined into a tasty meal.  You can use as little as 3 or 4 ingredients to make your meal since with the versatility of soup makes it extremely difficult to mess up. 

Related Questions

Can You Lose Weight on a Soup Diet?  Advocates of the cabbage soup diet say it is a great way to lose a few pounds rapidly.  Yes, you may lose weight on this soup diet, primarily because it restricts calories considerably.  However, it is not only the fat that you will lose.  Altogether, your weight loss will most possibly be a mixture of water and fat, and may even comprise some muscle as well. 

Is It Ok to Eat Soup Everyday?  It is ok to use soup everyday if on keto as long as you do not go over the daily limit of carbs.  Just like all foods when dieting soup must be eaten in moderation.  Nonetheless, eating soup has many benefits since it can be packed with nutritional veggies.  The main reasons why you should eat soup:

soup vege low carb
  • Soup is delicious and rich in taste
  • Soup is good for your health
  • Soup can help you lose weight
  • Soup makes you feel full
  • Soup is affordable to make
  • Soup can make you feel better
  • Soup is easy to make
  • Soup is convenient
  • Soup helps keep you warm
  • Soup has loads of nutrients
  • Soup can keep aches and pains at bay
  • Soup is good for digestion
  • Soup is naturally healing
  • Soup keeps you quenched
  • The vitamins and minerals in soup remain in tact
  • Soup is full with healthy fibres

What is Keto Bone Broth?  Keto bone broth is a quite simply a match made in keto heaven.  It has tremendous health benefits and is generally viewed as a superfood.  This broth has also been effective with several diets and has been widely embraced in the ketogenic diet.  It is also known as a healing food because it has a high concentration of minerals and anti-inflammatory amino acids.  Additionally, it is one of the only food sources of the gut-healing proteins, collagen and gelatine.

Is Chicken Stock Keto?  This low-carb bone broth not only has plenty of flavour but a lot less carbs, which makes it the ideal addition to your keto diet.  It is quite popular for persons on to drink chicken broth made from dehydrated cubes just so that they can get adequate sodium in their diets, and it has proven to be extremely effective for that purpose.

Ahmed Matar

Not just food lover, I also like to write about foods and diets, especially keto! Finding low-carb food is fun for me regardless of how others find it difficult. Besides having an interest in foods & diets I also like exercising and walking long distance regularly :)

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