Keto Soup Recipe For When You Need Guilt-Free Comfort Food

Switching to a carb-free lifestyle can be a daunting task, particularly when it comes to finding comfort food that won’t jeopardize your progress. Many soups, often regarded as the ultimate comfort food, contain carb-heavy ingredients that can kick you out of ketosis and derail your efforts. Making your own keto soup at home is a great idea, but that requires a lot of trial and error in the kitchen. In this article, we’ll explore the best methods for creating keto-friendly soups and share a few delectable recipes that should provide you with the guilt-free comfort you crave. Keep reading to find a new go-to soup for those moments when you need a warm, hearty meal – without compromising your keto lifestyle.

Is Soup Keto Approved?

Yes, soup can be keto-approved as long as it contains low-carb ingredients that align with the ketogenic diet. The key to making a keto-friendly soup is to focus on high-quality fats, moderate proteins, and low-carb vegetables, avoiding starchy ingredients like potatoes, pasta, and legumes.

Below are some benefits of adding keto soup to your low-carb meal plan:

Nutrient-Dense

Keto-friendly soups are typically made with nutrient-dense ingredients like vegetables, meats, and healthy fats, which provide essential vitamins, minerals, and antioxidants to support overall health and well-being (11).

Satiating

The high-fat content in keto soups helps increase satiety, keeping you full for long periods of time and potentially quieting that urge to snack or overeat (5).

Easy To Digest

Since they are cooked and blended, soups are usually easier on the digestive system as compared to solid foods, making them simpler for your body to absorb the nutrients.

Hydration

Soups contribute to your daily fluid intake, helping you stay hydrated, which is particularly important due to the heightened water loss on a ketogenic diet .

Meal Variety

There’s an endless variety of keto soup recipes to choose from, allowing you to experiment with different flavors and ingredients while adhering to your dietary restrictions.

Read More: Your Guide To High Fat Keto Foods: The Best Choices For A Low Carb Diet

Meal Prep Friendly

Soups can be made in large batches and stored in the refrigerator or freezer for future meals, saving time and effort during busy weekdays.

Comfort Food

Keto soups offer a warm, comforting meal option that can satisfy cravings without compromising your low-carb lifestyle.

Supports Weight Loss

As keto soups are low in carbohydrates and high in healthy fats, they support ketosis, promoting the burning of fat for energy and potentially aiding in weight loss (11).

Supports Immunity

Many keto soup recipes include immune-supporting ingredients like bone broth, garlic, and ginger, which can help strengthen your body’s natural defenses against illness (4).

Customizable

You can easily tailor keto soup recipes to meet your specific taste preferences, dietary needs, or ingredient availability, making them a perfect addition to your keto meal plan.

What Kind Of Soup Is Keto Friendly?

Keto-friendly soups are those that have a low carbohydrate content while being rich in healthy fats and moderate in protein. They typically feature ingredients such as non-starchy vegetables, high-quality meats, and full-fat dairy products, all of which align with the principles of the ketogenic diet. 

Bone Broth: The Star Of Keto Soups

Bone broth has earned its reputation as the star of keto soups for several reasons. It is packed with essential nutrients such as vitamins, minerals, and amino acids. It’s particularly rich in collagen and gelatin, which support joint, skin, and gut health. Other reasons why bone broth is a common keto soup include:

Low-Carb

With minimal carbohydrates, bone broth is a perfect fit for the keto diet. Its protein content also promotes satiety, helping to curb hunger and support weight loss efforts.

Versatility

Bone broth can be enjoyed on its own as a warm, comforting beverage, or it can serve as a base for various keto-friendly soups and stews, adding depth of flavor and nutrition to your meals.

Gut Health

The collagen and gelatin found in bone broth may support gut health by strengthening the intestinal lining and promoting the growth of beneficial gut bacteria, which can be especially important when following a restrictive diet like keto (2).

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Immune-Supporting

The abundance of nutrients in bone broth, including amino acids like glutamine, arginine, and cysteine, contribute to a stronger immune system and overall wellness (1).

Easy To Make

Bone broth can be made at home using bones from chicken, beef, or fish, along with water, vegetables, and seasonings. It’s an economical way to use up leftover bones while reaping the numerous nutritional benefits.

Meal Prep Friendly

Like other soups, bone broth can be made in large batches and stored in the refrigerator or freezer for convenient, ready-to-use meal options throughout the week.

How Much Bone Broth Should I Drink On Keto?

The amount of bone broth you should drink on a keto diet can vary depending on individual needs and preferences. As a general guideline, consuming one to two cups (8-16 ounces) of bone broth daily is a good starting point for most people.

This quantity provides a significant source of nutrients, supports hydration, and aids in maintaining electrolyte balance, which is crucial on a ketogenic diet.

However, you should consider your specific health goals, dietary requirements, and tolerance to bone broth while thinking about how much of it to drink. 

Keto Bone Broth Recipe (6)

The ingredients for keto bone broth vary depending on the recipe, but generally include bones (such as oxtail or mixed bones), vegetables (like carrots and parsnips), herbs, and spices.

You can make it in an Instant Pot or slow cooker, or even just on the stovetop if you prefer.  The recipe below uses an Instant Pot, but feel free to adjust it according to your individual preferences. 

Ingredients:

• 2 Tablespoons Olive Oil
• 7 medium Beef Bones
• 1 Kohlrabi
• 1 Leak
• 2 Carrots
• 1 Onion
• 1 Clove of Garlic
• Parsley
• 2 Tablespoons Apple Cider Vinegar

Instructions:

1. Heat the olive oil in the Instant Pot and add the bones. Cook for 10 minutes, stirring regularly.
2. Cut the kohlrabi, leak, carrots, onion, and garlic into small chunks and add to the pot.
3. Add the parsley and apple cider vinegar to the pot.
4. Cover with water, seal the lid, and set the Instant Pot to “Soup” for 2 hours.
5. After cooking, strain the broth and discard the solids.
6. Enjoy your bone broth hot or cold, either on its own or as a base for soup.
7. Refrigerate any leftovers and consume within 5 days.

Nutrition Information: Yield: 10 | Amount Per Serving: Calories 39 | Total Fat 3g | Carbohydrates 3g | Fiber 1g | Protein 1g

Keto Chicken Soup Recipe (7)

This keto chicken soup is loaded with flavor and is perfect for those following a low-carb diet. It’s easy to make, takes just 30 minutes of prep time, and is sure to become a family favorite.

The base of this keto chicken soup recipe is a flavorful broth made with vegetable oil, onion, garlic, cauliflower florets, and seasonings. To that, we add tender chicken that falls off the bone as it cooks in the broth. The result is a cozy and comforting meal that’s also healthy.

Ingredients:

• 2 tbsp. vegetable oil
• 1 medium onion, chopped
• 5 cloves garlic, smashed
• 2 piece fresh ginger, sliced
• 1 small cauliflower, cut into florets
• 3/4 tsp crushed red pepper flakes
• 1 medium carrot, peeled and thinly sliced on a bias
• 6 low-sodium chicken broth
• 1 stalk celery, thinly sliced
• 2 boneless skinless chicken breasts
• Freshly chopped parsley, for garnish

Instructions:

1. Heat the oil in a large soup pot over medium-high heat.
2. Add the onion, garlic, and ginger. Sautee, stirring occasionally, until softened and fragrant.
3. In a food processor, pulse the cauliflower until it is broken down into small pieces.
4. Add the cauliflower and red pepper flakes to the pot and season with salt.
5. Add the carrot, celery, and chicken broth and bring to a boil.
6. Reduce heat and add chicken breasts. Simmer for 15 minutes or until the chicken is cooked through.
7. Remove the chicken from the pot and shred using two forks. Return the shredded chicken to the pot and stir to combine.
8. Garnish with freshly chopped parsley before serving.

Recipe yields 4-6 servings.

Nutrition (per serving): 188 calories | 18 g protein | 11 g carbohydrates | 2 g fiber | 3 g sugar | 9 g fat | 1 g saturated fat | 526 mg sodium

Read More: Is Mustard Keto? A Look Into Condiments And The Ketogenic Diet

Keto Tomato Soup Recipe (10)

This easy keto tomato soup recipe is the perfect way to warm up on a chilly day! Bursting with roasted tomatoes and fresh basil, this delicious soup is low in carbs and gluten free. Plus, it’s ready in just 30 minutes!

Ingredients:

• 10 medium Roma tomato (cut into 1″ cubes)
• 2 tbsp Olive oil
• 4 cloves Garlic (minced)
• 2 cup Chicken bone broth (or any chicken broth)
• 1 tbsp Herbs de Provence
• 1/2 tsp Sea salt
• 1/4 tsp Black pepper
• 1/4 cup Heavy cream (or coconut cream for paleo)
• 2 tbsp Fresh basil (cut into ribbons)

Instructions:

1. Preheat the oven to 400 degrees F and line a baking sheet with parchment paper.
2. Place the tomato cubes on the baking sheet and drizzle with olive oil.
3. Sprinkle garlic, herbs de Provence, salt and pepper over the tomatoes.
4. Roast for 20 minutes until tomatoes are softened and lightly browned.
5. In a large pot, add the roasted tomatoes, chicken broth and heavy cream.
6. Bring to a boil over medium-high heat then reduce heat and simmer for 10 minutes.
7. Using an immersion blender, blend until all ingredients are well combined.
8. Stir in the fresh basil and adjust seasonings to taste.
9. Serve warm with a sprinkle of fresh basil.

Recipe yields 6 servings.

Nutrition: Calories 110.3 | Fat 8.5g | Protein 4.3g| Total Carbs 5.5g | Net Carbs 4g | Fiber 1.5g | Sugar 3.1g

Keto Cabbage Soup Recipe (3)

Cabbage soup is a classic comfort food that’s perfect for cold weather. And with this keto cabbage soup recipe, you can enjoy it without compromising your diet. This easy and healthy recipe features low-carb smoked sausage for a protein boost and a depth of flavor unlike any other. 

Ingredients:

• 1 pound smoked sausage
• 1 tablespoon avocado oil
• ½ cup chopped onion
• 1 clove garlic, minced
• 4 cups chicken broth
• 1 medium head cabbage, chopped
• 10 ounces diced tomatoes with green chiles
• 4 ounces cream cheese
• 2 cups shredded cheddar cheese
• Salt and pepper, to taste

Instructions:

1. In a large pot, heat the avocado oil over medium-high heat.
2. Add the sausage, onion, and garlic. Cook until the sausage is lightly browned and cooked through, about 5 minutes.
3. Stir in the chicken broth, cabbage, and diced tomatoes. Bring to a boil, then reduce heat and simmer for 10 minutes or until the cabbage is tender.
4. Add the cream cheese and stir until melted.
5. Add the cheddar cheese and stir until melted.
6. Season with salt and pepper, to taste.
7. Serve warm and enjoy

Nutrition Information: Yield: 8 | Serving Size: 1 Cup | Amount Per Serving: Calories: 410 | Total Fat: 32g | Saturated Fat:14g | Trans Fat: 0g | Unsaturated Fat:15g | Cholesterol:79 mg | Sodium: 1251mg | Carbohydrates:14g | Net Carbohydrates:10g | Fiber:4g | Sugar:8g | Protein: 17g

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Keto Cheeseburger Soup Recipe (8)

This delicious keto cheeseburger soup is a hearty and comforting meal that the whole family can enjoy. Loaded with ground beef, bacon, and lots of cheese, it’s the perfect way to get your cheeseburger fix without all the carbs. Plus, it’s ready in just 30 minutes!

Ingredients:

• 1 pound lean ground beef
• 1/2 cup diced onion
• 1/2 cup diced celery
• 1 clove garlic minced
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1 teaspoon dried parsley
• 3 cups low sodium beef broth
• 4 ounces cream cheese
• 2 cups shredded sharp cheddar
• 1 cup heavy whipping cream
• 2 tablespoons sour cream

Instructions:

1. In a large pot, heat the olive oil over medium-high heat.
2. Add the ground beef and onion and cook until the beef is browned, about 5 minutes.
3. Add the celery and garlic and cook for another 1-2 minutes.
4. Add the oregano, basil, and parsley and stir to combine.
5. Pour in the beef broth and bring to a simmer.
6. Reduce heat and add the cream cheese, stirring until melted.
7. Add the cheddar cheese, stirring until melted.
8. Stir in the heavy cream and sour cream, and season with salt and pepper to taste.
9. Simmer for 5 minutes, stirring occasionally until heated through.
10. Serve warm and enjoy.

Nutrition: Yield: 6 | Serving: 1 cup | Calories: 474 kcal | Carbohydrates: 4g | Protein: 30g | Fat: 38g | Saturated Fat: 22g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 11g | Trans Fat: 1g | Cholesterol: 162mg | Sodium: 587 mg | Potassium: 647 mg | Fiber: 1g | Sugar: 2g | Vitamin A: 1262IU | Vitamin C: 2mg | Calcium: 340mg | Iron: 2mg | Net Carbohydrates: 3g

Keto Mushroom Soup Recipe (9)

Mushrooms are surely a favorite for keto dieters, and this creamy mushroom soup is the perfect way to enjoy them. Made with a flavorful blend of mushrooms and seasonings, it’s a comforting and tasty treat that you can enjoy guilt-free!

Ingredients:

• 6 tablespoon salted butter
• 2 tablespoon fresh sage chopped
• 1 lb mushrooms sliced
• 4 cups chicken broth or vegetable broth
• Salt and pepper to taste
• ½ cup heavy cream

Instructions:

1. In a large pot, heat the butter over medium-high heat.
2. Add the sage and mushrooms and sauté until the mushrooms are golden brown, about 5 minutes.
3. Pour in the broth and bring to a boil. Reduce heat and simmer for 10 minutes.
4. Season with salt and pepper, to taste.
5. Stir in the heavy cream and simmer for an additional 5 minutes.

Nutrition: Yield: 6 | Amount Per Serving (1 cup): Calories: 198 | Calories from Fat: 159 | Fat 17.7g | Carbohydrates 4.6g | Fiber 0.6g | Protein 4.6g

The Bottom Line

Keto soup recipes offer a delicious and nutritious way to enjoy comforting, low-carb meals that align with your ketogenic diet. From the versatile bone broth to the creamy mushroom soup, these soups offer essential nutrients, keep you satiated, and satisfy your taste buds without sacrificing your keto lifestyle.