Let’s face it—the keto diet is pretty restrictive. The upside is that while you can’t eat carbs, you can have plenty of hearty meats, cream and cheese, which means digging into warm, comforting bowls of soup. Many recipes are loaded with rich and creamy ingredients typically avoided by dieters, but these decadent options are perfect for people following a high-fat, low-carbohydrate diet.
For those new to the popular ketogenic diet, the main premise is to burn fat instead of carbohydrates, a process known as ketosis. Most dieters eat plenty of fat, like butter, cheese and beef, but limit carbohydrates to 20-30 grams of per day. Keep yourself warm this winter with six keto soup recipes that are low in carbs but high in flavor.
Keto Queso Chicken Soup
Temperatures are dropping fast, which means soup should be your new best friend. And when that soup is thick, rich, and high in protein and fat, it’ll really stick to your bones on a chilly night. This soup by Cast Iron Keto has only 6.7 grams of net carbs and tons of filling fats from the heavy cream and cream cheese. Add sliced jalapeño on top for a little kick.
Keto Bacon Cheeseburger Soup
This meaty, cheesy, and super indulgent soup is sure to be a hit with everyone in the family–even if they don’t follow keto. Coming in at only 4.6 grams of net carbs and 358 calories, this soup by Hey Keto Mama is a great meal that’s filling without being too heavy. The best part? It’s ready in only 20 minutes.
Instant Pot Loaded Cauliflower Soup
Cauliflower is a great base for low-carb meals and is popping up everywhere—especially on keto diet blogs. This cauliflower soup by All Day I Dream About Food is super simple to whip up in the Instant Pot and tastes decadent thanks to cheese, bacon, and sour cream. Plus, it only has 5.5 grams of net carbs and delivers nearly 3 grams of fiber thanks to the cauliflower.
Keto Hot Chili Soup
Bring on the heat with this keto chili from Ruled.me. It’s perfect for the keto diet as it provides healthy fats from the avocado and plenty of flavor from the queso fresco. At only 6.4 grams of net carbs per serving, you can eat this freely without getting knocked out of ketosis. As a bonus, it’s low in calories–only 370 a serving– and offers anti-inflammatory benefits from the tomato paste, turmeric, and cumin.
Keto Curried Squash Soup
This lighter soup by I Breathe I’m Hungry offers plenty of fat with coconut milk, chopped pistachios, and coconut flakes. Spices like curry powder and onion flakes make it flavorful. It will even please the non-keto dieters in your family as it’s low in calories, only 117 per serving, and is dairy-free and Whole30 compliant, too. One serving has only 6 grams of net carbs.
Faux Bean + Ham Soup
This keto-compliant soup by The Castaway Kitchen is an easy weekday meal. Just cook it in a pressure cooker for 50 minutes or a slow cooker for 4-6 hours, for a dinner that doesn’t require a lot of prep time. A serving has only 3 grams of net carbs and 23 grams of fat. And you can freeze leftovers in an airtight container for future meals if you’re not a big fan of leftovers.
Spicy Crockpot Chicken Chili
If you love a little heat, then this spicy chili from Low Carb Yum is perfect for your keto lifestyle. Packed with peanut butter, chili peppers, and chicken, it offers plenty of flavor without a ton of carbs.
Low Carb Chicken Noodle Soup
Sometimes you just crave the comfort of a cup of chicken noodle soup. When the hankering hits, whip up this version that substitutes zucchini noodles for pasta. Loaded with chicken, veggies, and taste, this recipe from Low Carb Yum is solid swap.
Keto Cream of Asparagus
This fresh spring recipe proves that not every keto soup has to be heavy. Made with asparagus, broth, and coconut cream, this is perfect for warm nights. Pair it with chicken or sub in bone broth for extra protein. Get the recipe at All Day I Dream About Food.
Low Carb Zuppa Toscana
This Italian favorite is a no-go on the high-fat diet. However, Shugary Sweets remade the high-carb dish with keto-friendly ingredients like kale, cauliflower, sausage, bacon and cheese.
Low Carb Chicken Fajita Soup
Unfortunately, you can’t eat traditional faijtas on keto. However, this soup has all the hearty goodness of the dish without tortillas. Loaded with peppers, chicken, cheese, and spices, this dish by Kasey Trenum will satisfy your craving for Mexican food.
One Pot Creamy Meatball Soup
This recipe will have you drooling. Even better, the mix of meatballs, mushrooms and creamy cheese is perfect for hearty appetites. Fix this quick one pot meal by Sweet C’s for a filling lunch you’ll want to eat all week.
Easy Keto Soup with Sausage and Peppers
This simple soup will please even the non-keto dieters in your family. Made with sausage, peppers, spinach, and cheese, this easy recipe by All She Cooks only takes 10 minutes to prep.
Spicy Sausage Vegetable Soup
Need something filling that doesn’t feel heavy in your stomach? This soup by Sweet C’s offers tons of veggies and hunks of sausage to keep you satisfied but not stuffed.
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