keto soup recipes

When the weather turns chilly, there’s nothing better than a warm bowl of soup. For those following a keto lifestyle, finding recipes that fit your low-carb, high-fat dietary needs can be challenging.

This guide introduces you to 10 cozy and beginner-friendly keto soup recipes to help you stay on track without sacrificing flavor or comfort.

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Introduction

As the days get shorter and the nights grow colder, cozy soups become a go-to for many. For keto enthusiasts, traditional soups often contain carb-heavy ingredients like potatoes, pasta, or flour-based thickeners.

But with a little creativity, you can enjoy rich, hearty, and flavorful soups that are keto-compliant.

This guide covers:

• 10 delicious keto soup recipes
• Ingredients to keep on hand for keto soups
• Tips for thickening soups without flour
• Practical kitchen tools to make soup prep easier

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Ingredients to Keep on Hand for Keto Soups

Stocking your pantry with the right ingredients ensures you can whip up keto soups anytime. Here are must-haves for keto soup success:

Proteins

• Chicken (breast, thighs, or ground)
• Beef (ground, stew meat, or steak)
• Pork (bacon, sausage, or ham)
• Seafood (shrimp, crab, or fish)

Vegetables

• Leafy greens (spinach, kale)
• Cauliflower (rice or florets)
• Zucchini (great for noodles or bulk)
• Bell peppers, celery, and mushrooms

Fats and Dairy

• Heavy cream
• Cream cheese
• Butter or ghee
• Coconut cream (for dairy-free options)

Broth and Seasonings

• Chicken, beef, or vegetable broth (low-sodium is best)
• Garlic, onion powder, thyme, rosemary
• Salt, pepper, and smoked paprika

Low-Carb Thickeners

• Xanthan gum
• Cream cheese
• Blended cauliflower

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10 Cozy Keto Soup Recipes

1. Creamy Keto Chicken Soup

• Ingredients: Chicken thighs, heavy cream, celery, onion, garlic, chicken broth, and cream cheese.
• Instructions: Sauté celery, onion, and garlic in butter. Add shredded chicken, chicken broth, and cream cheese. Simmer and season to taste.
• Tip: For added flavor, toss in fresh herbs like thyme or rosemary.

2. Low-Carb Broccoli Cheese Soup

• Ingredients: Broccoli, cheddar cheese, heavy cream, butter, and chicken broth.
• Instructions: Steam broccoli until tender, then blend with broth and cream. Add cheddar cheese and whisk until melted.
• Tip: Use sharp cheddar for a stronger cheese flavor.

3. Keto Zuppa Toscana

• Ingredients: Ground sausage, kale, cauliflower, heavy cream, and chicken broth.
• Instructions: Brown sausage in a pot, then add broth and cauliflower. Simmer, stir in cream, and add kale.
• Tip: Add crushed red pepper for a spicy kick.

4. Keto Cream of Mushroom Soup

• Ingredients: Mushrooms, heavy cream, butter, garlic, and chicken broth.
• Instructions: Sauté mushrooms and garlic in butter, then blend half of them for a creamy texture. Combine with broth and cream.
• Tip: Use a mix of mushroom varieties for a richer taste.

5. Keto Taco Soup

• Ingredients: Ground beef, taco seasoning (sugar-free), cream cheese, cheddar, and beef broth.
• Instructions: Cook beef with taco seasoning, then add broth and cream cheese. Simmer and garnish with shredded cheese.
• Tip: Serve with avocado slices for added healthy fats.

6. Cauliflower Chowder

• Ingredients: Cauliflower, bacon, cheddar, heavy cream, and chicken broth.
• Instructions: Roast cauliflower, then blend with broth and cream. Add crispy bacon and cheddar.
• Tip: Substitute ham for bacon for variety.

7. Keto Clam Chowder

• Ingredients: Clams, heavy cream, butter, celery, and cauliflower.
• Instructions: Steam clams, then blend cauliflower with cream and butter for a base. Add clams and season.
• Tip: Garnish with parsley and cracked black pepper.

8. Thai Coconut Curry Soup

• Ingredients: Chicken, coconut milk, curry paste, lime, and zucchini noodles.
• Instructions: Cook chicken in coconut milk and curry paste. Add zucchini noodles and finish with lime juice.
• Tip: Use red or green curry paste for different heat levels.

9. Keto French Onion Soup

• Ingredients: Onion, butter, beef broth, and gruyere cheese.
• Instructions: Caramelize onions in butter, then simmer in broth. Top with melted gruyere.
• Tip: Use a low-carb bread substitute for the classic topping.

10. Turkey and Spinach Soup

• Ingredients: Ground turkey, spinach, heavy cream, garlic, and chicken broth.
• Instructions: Brown turkey, then simmer with spinach, garlic, and cream.
• Tip: Add a pinch of nutmeg for depth of flavor.

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Tips for Making Perfect Keto Soups

1. Thickening Without Flour

• Use cream cheese or heavy cream.
• Blend cooked cauliflower or zucchini for a creamy base.
• Add a pinch of xanthan gum as a thickening agent.

2. Enhancing Flavor

• Roast vegetables before adding them to soup.
• Use fresh herbs and spices for bold flavors.
• Incorporate bone broth for added richness and nutrients.

3. Easy Meal Prep

• Make large batches and freeze portions for later.
• Invest in a slow cooker or Instant Pot for convenience.
• Store soups in airtight containers to maintain freshness.

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Kitchen Tools for Keto Soup Recipes

Having the right tools simplifies your cooking process:

• Immersion blender: Perfect for creamy soups.
• Stockpot: Ideal for making large batches.
• Soup ladle: Essential for serving soups neatly.
• Storage containers: Use BPA-free containers for freezing portions.

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Additional Resources

For more keto soup ideas, check out KetoConnect’s Soup Recipe Collection. Their recipes include detailed instructions, macros, and alternative ingredient options.

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Pros and Cons of Keto Soup Recipes

Pros

1. Low-carb and filling: Ideal for staying on track with keto.
2. Customizable: Adjust ingredients to suit personal tastes.
3. Meal-prep friendly: Most soups can be stored and reheated.

Cons

1. Ingredient sourcing: Specialty items like xanthan gum may be hard to find.
2. Prep time: Some soups require extra effort for roasting or blending.
3. Flavor balance: Avoid overusing certain ingredients like heavy cream to prevent overpowering flavors.

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This guide provides a solid foundation for creating delicious keto soups for cozy nights. Whether you’re craving something creamy, spicy, or hearty, these recipes deliver warmth and satisfaction while keeping carbs in check.

A warm, hearty bowl of keto soup is the perfect way to stay on track with your low-carb diet while satisfying your taste buds.

Whether you’re craving something creamy, savory, or packed with veggies, this guide has got you covered with a variety of keto soup recipes that are not only easy to make but also incredibly delicious.

From classic keto chicken soup to more adventurous options like keto taco soup, these recipes will help you enjoy wholesome, comforting meals that are perfect for any season. Plus, they’re great for meal prepping or making in bulk!

Let’s dive into the details of each keto soup recipe, including step-by-step instructions, and tips for making these soups even tastier.

Table of Contents

1. Benefits of Eating Keto Soups
2. Essential Ingredients for Keto Soup Recipes
3. Complete Recipes:
   • Keto Chicken Soup
   • Keto Chicken Soup in Slow Cooker
   • Keto Chicken Vegetable Soup
   • Keto Chicken Tortilla Soup
   • Keto Broccoli Cheese Soup
   • Keto Broccoli Cheddar Soup
   • Keto Cauliflower Soup
   • Keto Taco Soup
   • Keto Tomato Soup
   • Keto Sausage and Kale Soup
   • Keto Soup with Ground Beef
   • Keto Egg Drop Soup
4. Tips for Enhancing Your Keto Soup Recipes
5. Conclusion

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1. Benefits of Eating Keto Soups

Keto soups are an excellent way to stay on track with a ketogenic diet. Here are a few benefits:

• Low-Carb Content: Most soups in this guide are low in carbohydrates, helping you maintain ketosis.
• High in Healthy Fats: Ingredients like cream, cheese, and avocado boost healthy fat content, keeping you full for longer.
• Nutritious and Satisfying: Keto soups are packed with nutrients, like vitamins from vegetables and proteins from meats, without unnecessary carbs.
• Meal Prepping Friendly: Most keto soup recipes can be made in batches, making them ideal for meal prepping or storing leftovers.

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2. Essential Ingredients for Keto Soup Recipes

Here are some staple ingredients you’ll need for making delicious keto soups:

• Broth/Base: Chicken broth, beef broth, or vegetable broth. Always opt for low-sodium or homemade to control carb content.
• Protein: Chicken, ground beef, sausage, or turkey.
• Vegetables: Low-carb vegetables like broccoli, cauliflower, spinach, kale, zucchini, and mushrooms.
• Dairy: Cream, cheddar cheese, Parmesan, cream cheese, or sour cream.
• Healthy Fats: Olive oil, coconut oil, butter, and avocado oil.
• Spices and Herbs: Cumin, chili powder, garlic, onion powder, oregano, cilantro, and parsley.

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3. Complete Recipes

3.1 Keto Chicken Soup

This keto chicken soup is a hearty, warming dish perfect for cold weather or when you’re craving a low-carb version of classic comfort food.

Ingredients:

• 2 chicken breasts, shredded
• 6 cups chicken broth (low sodium)
• 1 cup celery, diced
• 1 cup carrots, sliced (optional for higher carb version)
• 1 small onion, diced
• 3 cloves garlic, minced
• 1 tsp dried thyme
• 1 tbsp olive oil
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Sauté onions, celery, carrots, and garlic until softened, about 5 minutes.
3. Add chicken broth, thyme, salt, and pepper, and bring to a boil.
4. Reduce heat, add shredded chicken, and simmer for 10 minutes.
5. Garnish with fresh parsley and serve hot.

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3.2 Keto Chicken Soup in Slow Cooker

For a hands-off approach, this slow cooker keto chicken soup is an easy and delicious way to meal prep.

Ingredients:

• 2 chicken thighs or breasts
• 6 cups chicken broth
• 1 cup celery, diced
• 1 small onion, diced
• 3 garlic cloves, minced
• 1 tsp dried oregano
• 1 tsp thyme
• Salt and pepper to taste

Instructions:

1. Add all ingredients to the slow cooker.
2. Cook on low for 6-8 hours or high for 3-4 hours.
3. Shred the chicken, stir, and serve warm.

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3.3 Keto Chicken Vegetable Soup

Packed with veggies and tender chicken, this soup is a powerhouse of nutrients without the carbs.

Ingredients:

• 2 chicken breasts, shredded
• 6 cups chicken broth
• 1 zucchini, diced
• 1 cup cauliflower, chopped
• 1 cup broccoli florets
• 1 small onion, diced
• 2 garlic cloves, minced
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot over medium heat and sauté onion and garlic.
2. Add chicken broth, zucchini, cauliflower, and broccoli, and bring to a boil.
3. Reduce heat and simmer for 10 minutes until vegetables are tender.
4. Add shredded chicken and season with salt and pepper.

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3.4 Keto Chicken Tortilla Soup

A zesty and flavorful keto version of the classic tortilla soup, minus the carbs!

Ingredients:

• 2 chicken breasts, shredded
• 4 cups chicken broth
• 1 can diced tomatoes (with green chilies for extra heat)
• 1 avocado, diced
• 1 tsp cumin
• 1 tsp chili powder
• 1 tsp garlic powder
• 1 tbsp olive oil
• Salt and pepper to taste
• Fresh cilantro for garnish
• Shredded cheese (optional)

Instructions:

1. Heat olive oil in a pot and sauté diced tomatoes, cumin, chili powder, and garlic powder.
2. Add chicken broth and bring to a simmer.
3. Add shredded chicken and simmer for 10 minutes.
4. Garnish with avocado, cilantro, and optional cheese before serving.

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3.5 Keto Broccoli Cheese Soup

This creamy, cheesy keto broccoli cheese soup is the ultimate comfort food and perfect for a low-carb diet.

Ingredients:

• 4 cups broccoli florets
• 4 cups chicken broth
• 1 cup heavy cream
• 2 cups shredded cheddar cheese
• 1 small onion, diced
• 3 garlic cloves, minced
• Salt and pepper to taste
• 1 tbsp butter

Instructions:

1. Melt butter in a pot over medium heat. Sauté onion and garlic until softened.
2. Add broccoli and chicken broth. Bring to a boil and cook until the broccoli is tender.
3. Reduce heat, stir in heavy cream and cheese. Mix until cheese is melted and soup is creamy.
4. Season with salt and pepper, and serve warm.

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3.6 Keto Broccoli Cheddar Soup

A slightly different take on the classic, this broccoli cheddar soup is thicker and even more satisfying.

Ingredients:

• 4 cups broccoli, chopped
• 1 cup cheddar cheese
• 1 cup heavy cream
• 4 cups chicken broth
• 1 small onion, diced
• Salt and pepper to taste

Instructions:

1. In a large pot, bring broth and broccoli to a boil.
2. Reduce heat and simmer until the broccoli is tender.
3. Use an immersion blender to puree the soup to your desired texture.
4. Stir in heavy cream and cheddar cheese until melted.

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3.7 Keto Cauliflower Soup

This keto cauliflower soup is creamy, rich, and loaded with flavor but remains light in carbs.

Ingredients:

• 1 large cauliflower head, chopped
• 4 cups chicken broth
• 1 cup heavy cream
• 1 small onion, diced
• 3 garlic cloves, minced
• 1 tbsp butter
• Salt and pepper to taste

Instructions:

1. Melt butter in a pot and sauté onion and garlic.
2. Add cauliflower and chicken broth, and bring to a boil.
3. Reduce heat and simmer until cauliflower is tender.
4. Blend the soup with an immersion blender and stir in heavy cream. Season to taste.

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3.8 Keto Taco Soup

If you’re a taco lover, this keto taco soup is the perfect alternative, packed with flavor but low on carbs.

Ingredients:

• 1 lb ground beef
• 4 cups beef broth
• 1 can diced tomatoes
• 1 tsp chili powder
• 1 tsp cumin
• 1 tsp paprika
• 1 avocado, diced (for garnish)
• 1 cup shredded cheddar cheese (optional)
• Fresh cilantro for garnish

Instructions:

1. Brown ground beef in a large pot. Drain excess fat.
2. Add broth, diced tomatoes, chili powder, cumin, and paprika. Bring to a boil.
3. Simmer for 10-15 minutes.
4. Garnish with avocado, cilantro, and optional cheddar cheese.

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3.9 Keto Tomato Soup

Enjoy the rich flavors of tomato soup while staying low-carb with this keto-friendly version.

Ingredients:

• 1 can diced tomatoes
• 4 cups chicken broth
• 1/2 cup heavy cream
• 1 small onion, diced
• 1 garlic clove, minced
• 1 tbsp olive oil
• Salt and pepper to taste
• Fresh basil for garnish

Instructions:

1. Sauté onion and garlic in olive oil until fragrant.
2. Add tomatoes and chicken broth, bring to a boil.
3. Reduce heat and simmer for 15 minutes. Use an immersion blender to puree.
4. Stir in heavy cream, season, and garnish with basil.

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3.10 Keto Sausage and Kale Soup

Sausage and kale pair perfectly in this savory and satisfying keto soup recipe.

Ingredients:

• 1 lb Italian sausage
• 4 cups chicken broth
• 1 bunch kale, chopped
• 1 cup heavy cream
• 1 small onion, diced
• 2 garlic cloves, minced
• Salt and pepper to taste

Instructions:

1. Brown the sausage in a pot and set aside.
2. In the same pot, sauté onions and garlic.
3. Add kale and broth, simmer for 10 minutes until kale is tender.
4. Stir in heavy cream and sausage. Simmer for an additional 5 minutes.

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3.11 Keto Soup with Ground Beef

Ground beef adds a hearty, satisfying element to this keto-friendly soup.

Ingredients:

• 1 lb ground beef
• 4 cups beef broth
• 1 zucchini, diced
• 1 cup mushrooms, sliced
• 1 small onion, diced
• 1 garlic clove, minced
• Salt and pepper to taste

Instructions:

1. Brown the ground beef in a pot and drain excess fat.
2. Sauté onion, garlic, mushrooms, and zucchini in the same pot.
3. Add beef broth and bring to a boil.
4. Simmer for 10 minutes, then season with salt and pepper.

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3.12 Keto Egg Drop Soup

A quick and easy soup that’s ready in minutes, keto egg drop soup is perfect for a light lunch or appetizer.

Ingredients:

• 4 cups chicken broth
• 3 eggs, beaten
• 1 tbsp soy sauce (or coconut aminos for a low-carb option)
• 1/2 tsp sesame oil
• 1/4 tsp white pepper
• 1 green onion, sliced (for garnish)

Instructions:

1. Bring chicken broth, soy sauce, and sesame oil to a boil in a pot.
2. Slowly drizzle beaten eggs into the broth while stirring to create ribbons.
3. Season with white pepper and garnish with green onions.

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4. Tips for Enhancing Your Keto Soup Recipes

• Use Full-Fat Dairy: When making creamy soups, always opt for full-fat versions of cream, cheese, and butter to increase healthy fat content.
• Meal Prepping: Most of these soups can be frozen and reheated, making them perfect for batch cooking and meal prepping for the week.
• Herbs and Spices: Fresh herbs like cilantro, basil, or parsley can brighten up the flavors of your soup. Spices like cumin, paprika, and chili powder can add a warming, robust taste.

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5. Conclusion

Keto soups are a fantastic way to enjoy flavorful, comforting meals while sticking to your low-carb goals.

From hearty options like keto chicken soup and keto taco soup to creamy delights like keto broccoli cheese soup, these recipes offer variety and satisfaction.

Whether you’re prepping for the week or looking for a quick meal, these keto soup recipes will ensure you’re never short of delicious, nourishing meals. Stay warm, stay full, and most importantly, stay in ketosis!