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A low-carb soup can be the key to a nutritious meal on a cold day. However, can you eat soup on the keto diet? Are vegetarian soups low-carb? It would be a game changer if you knew which low-carb soup recipes to enjoy on any type of low-carb diet, without adding unhealthy meals.
Our top low-carb soup recipes should have you sipping that deliciously comforting broth with the right ingredients. These recipes cater not only to keto, but also to vegetarians. Let’s move on the soup recipes you’ve been anticipating.
You’ll find these ultra-low carb ideas with six or fewer net carbs, among our low-carb soup recipes:
But first, let’s discover some quick facts and tips about low-carb soup before looking at the comforting, tasty recipes.
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Low-carb soup appeals to various people, including keto dieters, and vegetarians. However, let’s understand the facts, which clarify some tips before cooking up a storm.
Harvard recommends eating 5-10% carbohydrates from total daily calories, with 10-20% protein and 70-80% fat to stay in ketosis (12). This translates to 40 grams of carbs, 75 grams of protein, and 165 grams of fat on a 2,000-calorie meal plan.
Alternatively, calculate the net carbs by removing the fiber from the total carbs, which allows you to eat 15-30 grams daily (17). Any soup recipe that fits a complete meal with protein, fat, and carbs into your daily calorie intake is acceptable for keto.
Low-carb soup recipes (ten or fewer net carbs per serving) let you enjoy three meals a day with similar carb counts. Let’s aim for ten or fewer net carbs to hold to 30 max daily.
Low-carb soup recipes that fit the keto requirements may also help you lose weight. Harvard has confirmed that ketosis, the process where the liver transforms fat cells into ketones, may help you lose weight (12). The body stops using carbs for fuel and turns to ketones instead.
Additionally, a narrative review by Western Kentucky University found that the keto diet could help individuals lose weight and visceral fat around the middle, while reducing their appetite (29). Low-carb soup recipes with enough protein, fiber, and fat may help you lose weight.
Protein and fiber keep you full, so be sure to eat low-carb soup with both essential nutrients. However, Medical News Today reminds you to eat a well-balanced diet beyond soup and exercise enough for sustainable weight loss (28).
The Mayo Clinic suggests 150 minutes of moderate-intensity exercise and two strength-training sessions weekly (15). Furthermore, the review found that people who followed a keto diet with a Mediterranean diet prevented post-diet weight gain (29).
Canned soup may contain too many carbs, albeit it’s an easy alternative to cooking soup. It’s about reading the labels. For example, a 10.7 oz. can of chicken noodle soup has 21.04 g in total and 19.21 g of net carbs (27). Two-thirds of your daily net carbs are gone in one can.
On the other hand, a cup of commercial vegetable soup has 11.9 g total and 9.8 g net carbs, 2.1 g of fiber, 4.1 g protein, and 4.5 g fat (5). Having the vegetable soup as a complete meal could work when you’re pressed for time as long as you add the carbs to a daily count.
A no-carb diet refers to completely cutting carbs from your diet. However, US News Health advises against such an extreme form of low-carb alternatives because your body needs carbohydrates for essential functions (26). We don’t recommend no-carb diets, either.
Besides, carbs are everywhere, including legumes, vegetables, dairy, grains, and beans. You can’t use a zero-carb diet and eat soup because you’ll drink plain water. Instead, enjoy low-carb soups on a low-carb diet, limiting your net carbs as much as possible.
Read more: 7-Day Weight Loss Low-Carb Diet: Choose High-Protein, High-Fiber, or Ultra-Low-Carb
Our favorite low-carb soup recipes include keto-friendly, protein-friendly, and vegetarian-friendly options. Let’s dive into the top low-carb soup recipes for tasty meals.
Our easy low-carb soups to cook at home are keto-friendly and pack a delicious punch. Some take only minutes, while others use everyday ingredients to simplify the keto diet. Meanwhile, some soup recipes are good to make upfront in meal planning for easy keto.
Broccoli and cheese work like salt and pepper in this recipe from Wholesome Yum. Meanwhile, it’s one of the fastest soups to make when you’re short of time. The 5-ingredient keto-friendly soup recipe takes only 20 minutes and tastes creamy and cheesy.
Macros per serving: 292 calories, 4 g net carbs, 25 g fat, 13 g protein, and 1 g fiber (2)
Taste of Home has the most delectable carrot chowder to eat a low-carb soup. It combines ground beef with carrots, celery, onions, green pepper, and canned cream of celery soup. Fortunately, the macros dilute per serving, even with an added canned soup.
Macros per serving: 130 calories, 9 g net carbs, 5 g fat, 10 g protein, and 2 g fiber (6)
Taste of Home has a meal-planning soup idea with their chicken escarole soup with meatballs. Store this soup in the fridge for quick weekday lunches. It has ultra-low carbs and a powerful protein content with two protein sources in the mix.
Macros per serving: 115 calories, 6 g net carbs, 6 g fat, 9 g protein, and 1 g fiber (9)
Taste of Home has an easy pork posole recipe for something unique on the keto diet. The recipe uses pork shoulder roast with jalapeno peppers, sausages, tomatoes, cilantro, and chili powder to create a sensational burst of flavors with unique ingredients.
Macros per serving: 190 calories, 9 g net carbs, 11 g fat, 14 g protein, and 3 g fiber (13)
Wholesome Yum has an egg drop soup to die for if you want something that takes only 12 minutes to make. Meanwhile, the sesame oil brings out the simpler flavors and spices. This is the fastest soup to make if you don’t like low-carb canned soups.
Macros per serving: 112 calories, 4 g net carbs, 6 g fat, 10 g protein, and 1 g fiber (14)
Let’s dive into the wonderful world of low-carb soup recipes with everything you need. Taste of Home’s keto ground beef veggie stew makes the ideal soup if you’re on the keto diet. It has plenty of protein, fat, and fiber to help you stay full and eat all your macronutrients.
Macros per serving: 180 calories, 6 g net carbs, 9 g fat, 16 g protein, and 3 g fiber (16)
Eating Well’s instant pot potato soup is a joy for an easy low-carb soup recipe. It gets a splash of healthy fat from bacon, butter, cheddar, and sour cream. It’s a creamy soup without too many carbs with starchy potatoes.
Macros per serving: 87 calories, 9 g net carbs, 4 g fat, 3 g protein, and 1 g fiber (18)
Kalyn’s Kitchen has an instant pot pumpkin soup recipe you’ll love on a low-carb or keto diet. It’s not vegetarian and uses cauliflower, turkey sausage, and pumpkin puree. It has a load of protein and healthy fats. However, check those calories against your calorie intake.
Macros per serving: 369 calories, 10 g net carbs, 28 g fat, 17 g protein, and 3 g fiber (19)
Wholesome Yum’s chicken tortilla soup recipe welcomes optional toppings, like tortilla chips. Add a crunch to your 45-minute soup recipe to cut those carb-loaded croutons. Alternatively, add avocado, Monterey jack cheese, or sour cream for added protein.
Macros per serving: 147 calories, 5.5 g net carbs, 4.9 g fat, 18.5 g protein, and 1.2 g fiber (21)
Wholesome Yum’s keto gumbo recipe is tongue-smacking and packed with wholesome flavors. It uses shrimp, cauliflower, tomatoes, celery, onions, okra, and sausages for that Southern-style comfort gumbo provides. Also, it stores well for easy keto meal planning.
Macros per serving: 242 calories, 8.6 g net carbs, 13.9 g fat, 17 g protein, and 4.2 g fiber (22)
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High-protein, low-carb soup recipes could benefit people (1). These recipes have a mightier protein count and deliver delectable soup on a cold day.
Let’s introduce high-protein, low-carb soup slowly with Wholesome Yum’s cauliflower cheese soup. This recipe only uses five ingredients to amplify the protein and healthy fats while keeping the carbs low. It doesn’t have much fiber, though.
Macros per serving: 312 calories, 5.7 g net carbs, 26 g fat, 14.2 g protein, and 1.5 g fiber (7)
Wholesome Yum has another cheese-flavored soup with rich and creamy textures suitable for adding more protein to your diet. It uses almond milk, bacon, ground beef, and cheddar. Additionally, the soup takes only 20 minutes to make if you’re rushing around.
Macros per serving: 295 calories, 3.5 g net carbs, 22.3 g fat, 18.4 g protein, and 1.3 g fiber (8)
Low-carb soup recipes don’t have to be boring when you need more protein. Kalyn’s Kitchen has an unusual but exotically delicious soup recipe that uses multiple sausage types and kale. The sausage ramps up your protein intake with very little carbs.
Macros per serving: 269 calories, 7 g net carbs, 14 g fat, 28 g protein, and 3 g fiber (20)
Kickstart your good blood glucose days with a high-protein, low-carb soup from Eating Well. This recipe packs 27 grams of protein into a 2-cup serving. However, the carbs may be higher than a keto dieter would prefer to fit into a daily calorie intake.
Macros per serving: 260 calories, 9 g net carbs, 12 g fat, 27 g protein, and 2 g fiber (23)
Taste of Home welcomes another unique low-carb soup recipe, the Mexican cabbage roll soup recipe. Ground beef, cabbage, cilantro, green chiles, and garlic powder blend most of the South American flavors into a deliciously warm cup of soup.
Macros per serving: 186 calories, 6 g net carbs, 9 g fat, 17 g protein, and 4 g fiber (25)
Read more: Is Pho Keto? The Ultimate Guide to Enjoying Pho on a Low-Carb Diet
Vegetarians also need low-carb soup ideas with some protein to enjoy the potential benefits of weight loss. Let’s discover the tastiest vegetarian soup recipes for a low-carb diet.
Broccoli is a comforting vegetable on its own. However, Eating Well’s cream of broccoli soup recipe is a tasty edition for Lacto-vegetarians who eat dairy. The broccoli, leeks, and fresh chives make the best blend with creamy butter.
Macros per serving: 157 calories, 9 g net carbs, 10 g fat, 5 g protein, and 4 g fiber (10)
Eating Well also has a creamy turnip soup ideal for Lacto-vegetarians who eat butter and other dairy products. The butter gives it a creamy flavor, so be sure you eat dairy. However, it has mouth-watering vegetables and can use low-sodium vegetable broth.
Macros per serving: 110 calories, 7 g net carbs, 7 g fat, 4 g protein, and 3 g fiber (11)
The spicy vegetable soup recipe from Eating Well has a spicy twist, using Thai curry paste and coconut milk. It has plenty of vegetables, including ginger, garlic, cauliflower, green beans, spinach, cilantro, and scallions.
Macros per serving: 190 calories, 10 g net carbs, 14 g fat, 5 g protein, and 4 g fiber (24)
A classic vegetable soup from Wholesome Yum is spot-on for Octo or traditional vegetarians who don’t want dairy in their soups. The recipe welcomes classics, like tomatoes, cauliflower, green beans, and garlic for a vegetable broth with only a few carbs.
Macros per serving: 74 calories, 7.4 g net carbs, 3 g fat, 3.3 g protein, and 3.2 g fiber (30)
Mushrooms are a favorite soup recipe ingredient for vegetarians, and Eating Well’s recipe will soothe your cravings. The recipe uses multiple vegetables with veggie broth to keep it vegetarian, including carrots, wild mushrooms, celery, onions, potatoes, and herbs.
Macros per serving: 108 calories, 9 g net carbs, 5 g fat, 5 g protein, and 2 g fiber (31)
A cup of commercial vegetable soup has 11.9 g total and 9.8 g net carbs, with 2.1 g of fiber, 4.1 g of protein, and 4.5 g of fat (5). The macros aren’t terrible if you still have them available on your low-carb calorie counts. You also get plenty of protein and healthy fats. Alternatively, eat homemade creamy turnip soup with 7 g of net carbs per serving (11). Canned tomato soup has plenty of carbs. Half a bowl of canned tomato soup has 18 g of total and 16.7 g of net carbs (3). Meanwhile, you only get 0.6 g of fat, 1.8 g of protein, 1.3 g of fiber, and a shocking 10 g of sugar in the serving. Canned tomato soup is high in carbs because it contains added sugars, additives, and preservatives to enhance the flavor and extend the shelf life. The net carbs of half a bowl of tomato soup is 16.7 g, while the sugars are 10 g (3). Canned chicken soup with no added sugar has 9.9 g total and 9.8 g net carbs per half-a-can serving (4). It has a good 3.2 g of protein and 5.9 g of fat, but the carbs per half a can are too high for a low-carb meal. It also lacks fiber, and you’ll be hungry in no time again. Some homemade soup has plenty of carbs, while others are low-carb. For example, homemade broccoli cheese soup only has 4 g of net carbs per serving (2). Also, chicken escarole soup with meatballs only has 6 g of net carbs per serving (9).FAQs
Is Vegetable Soup Full of Carbs?
Is Tomato Soup Full of Carbs?
Why Is Tomato Soup High in Carbs?
Is Heinz Soup High in Carbs?
Does Homemade Soup Have a Lot of Carbs?
Our 20 low-carb soup recipes have unusual and exotic tastes, while keeping carbs low and protein high. Also, our vegetarian options allow traditional and Lacto vegetarians to enjoy soup with fewer carbs. Choose a recipe to try today and enjoy the delicious flavors.
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