15 Best Yummy Low-Carb Soup Recipes To Curb Cravings

Low-carb soups are amazing for weight loss (1). But that doesn’t mean you have to consume lifeless, bland soup that does nothing but kill your taste buds. Being a foodie and fitness enthusiast myself, I am always on the lookout for yummy and healthy recipes. So, I spent a little time on the internet and in the kitchen and have come up with the best low-carb soup recipes that will help you lose weight and lower the risk of diabetes and heart disease (2), (3). Scroll down and take a look at these yummy recipes, make them, and enjoy your weight loss journey. Swipe up!

15 Delicious Low-Carb Soup Recipes

1. Creamy Low-Carb Broccoli And Leek Soup

Calories: 192; Carbs: 4 g; Protein: 50 g; Fats: 10 g; Serves: 1; Serving Size: 1 cup

Serves: 1

Ingredients

• 10-12 medium-sized broccoli florets (chopped)
• 1 stalk of leek (chopped)
• 2 cloves of garlic (chopped)
• 1 cup chicken or vegetable stock
• 1 tablespoon butter
• ¼ cup fresh cream
• Salt to taste
• 1/2 teaspoon black pepper
• A handful of cilantro

How To Prepare

1. Add the butter to a soup pot.
2. Just when it melts, toss in the chopped garlic and sauté until it turns slightly brown.
3. Add the chopped leek and cook until the leek becomes soft.
4. Add the cream and the broccoli.
5. Season with salt and pepper. Cover and cook for about 5-8 minutes.
6. Take the soup pot off the flame.
7. Use a hand blender to blend the soup into a thick and creamy consistency.
8. Garnish with cilantro and enjoy a delicious low-carb, keto-friendly soup.

2. Low-Carb Vegan Mushroom Soup

Calories: 281; Carbs: 3 g; Protein: 4 g; Fats: 9g; Serves: 2; Serving Size: 1 cup

Serves: 2

Ingredients

• 2 tablespoons olive oil
• 1 cup button mushroom (thinly sliced)
• ½ onion (chopped)
• 3 cloves of garlic (minced)
• 1 ½ cups vegetable stock
• Salt to taste
• ½ teaspoon freshly ground black pepper
• Cilantro for garnish

How To Prepare

1. Heat the olive oil in a soup pot.
2. Add the chopped garlic. Cook for 30 seconds.
3. Throw in the chopped onion and cook until they are soft and translucent.
4. Add the sliced mushrooms and sauté for 2 minutes.
5. Pour in the vegetable stock. Stir and combine everything.
6. Season with salt and pepper, cover, and cook for 3 minutes.
7. Remove the soup pot from the flame and use a hand blender to blend the soup.
8. Garnish with cilantro and enjoy!

3. Low-Carb Kale And Spinach Soup

Calories: 232; Carbs: 3 g; Protein: 5 g; Fats: 19g; Serves: 2; Serving Size: 1 cup

Serves: 2

Ingredients

• 2 cups baby spinach
• 1 cup kale (roughly chopped)
• ½ onion (thinly sliced)
• 3 cloves of garlic (chopped)
• 2 tablespoons olive oil
• ½ cup vegetable stock
• ¼ teaspoon chili flakes
• 1 tablespoon cheddar cheese (grated)
• Salt to taste

How To Prepare

1. Heat the olive oil in a soup pot.
2. Add the chopped garlic and fry until they turn brown.
3. Add the sliced onion and cook until they turn translucent.
4. Toss in the baby spinach and kale. Cook until they turn soft.
5. Add the vegetable stock, salt, and chili flakes.
6. Cover and cook for 5 minutes.
7. Remove from the flame and use a hand blender to blend the soup.
8. Mix in the grated cheddar cheese and have a delicious creamy soup without any cream!

4. Italian Sausage Kale Soup

Calories: 214; Carbs: 6.1 g; Protein: 35 g; Fats: 5 g; Serves: 2; Serving Size: 2/3 cup

Serves: 2

Ingredients

• 3 Italian turkey sausages (casing removed)
• 2 cups kale (roughly chopped)
• 4 cloves of garlic (minced)
• ½ onion (chopped)
• 4 tablespoons olive oil
• 1 can white cannellini beans
• 2 cups chicken stock
• 2 celery stalks (chopped)
• 2 medium-sized carrots (chopped)
• Salt to taste
• ½ teaspoon pepper
• ½ teaspoon dried thyme
• 2 tablespoons grated parmesan 

How To Prepare

1. Heat two tablespoons of olive oil in a soup pot.
2. Add the sausage. Stir and cook for 5 minutes.
3. Set the sausage aside on a plate.
4. Pour the rest of the olive oil into the soup pot and let it heat up.
5. Add the chopped garlic and cook until they turn brown.
6. Toss in the onion, carrot, and celery. Cover and cook for 4 minutes.
7. Add the kale and cook for 2 minutes.
8. Add the beans and chicken stock.
9. Season with salt, pepper, and dried thyme. Cover and cook over low flame for 7-10 minutes.
10. Switch off the flame and put in the grated parmesan.
11. Stir and combine everything.
12. Use a ladle and serve hot.

5. Low-Carb Goulash Soup

Calories: 523; Carbs: 4.1 g; Protein: 67 g; Fats: 7.3 g; Serves: 4; Serving Size: 2/3 cup

Serves: 4

Ingredients

• 12 oz ground beef
• 1 onion (chopped)
• 2 garlic cloves (chopped)
• 1 celery stalk (chopped)
• ½ cup tomato (finely chopped)
• ½ red bell pepper (chopped)
• 1 tablespoon dried oregano
• 4 tablespoons olive oil
• 2 cups water
• Salt to taste
• ½ teaspoon black pepper
• ¼ teaspoon cayenne pepper
• 1 teaspoon red wine vinegar
• Cilantro for garnish

 How To Prepare

1. Heat the olive oil.
2. Add the chopped garlic and onion. Cook for 1 minute.
3. Add the ground beef, stir and cook until it turns brown.
4. Add the chopped carrot, celery stalk, red bell pepper, tomato, water, salt, pepper, and cayenne pepper.
5. Stir and combine everything.
6. Cover and cook for 10 minutes over low flame.
7. Pour in the red wine vinegar and cook for 2 minutes over high flame.
8. Remove from the flame and garnish with cilantro.

6. Low-Carb Vegan Pumpkin Soup

Calories: 116; Carbs: 8.6 g; Protein: 9.7 g; Fats: 6 g; Serves: 4; Serving Size: 1 cup

Serves: 4

Ingredients

• 1 cup pumpkin (peeled and chopped)
• ½ onion (chopped)
• 2 cloves garlic
• 2 cups vegetable stock
• 2 stalks of celery (chopped)
• 4 tablespoons olive oil
• 2 cups vegetable stock
• Juice of half a lime
• Salt to taste
• 1 teaspoon black pepper
• Mint leaves for garnish

How To Prepare

1. Preheat the oven to 200ºC or 392ºF.
2. Spread the chopped pumpkin, garlic cloves, chopped celery, and chopped onion on a baking tray. Drizzle olive oil on top and season with salt and pepper.
3. Roast for 20 minutes.
4. Transfer the roasted veggies to a soup pot.
5. Pour in the vegetable stock and bring it to a boil.
6. Remove from flame and use a hand blender to blend the soup.
7. Drizzle the lime juice and garnish with mint leaves.

7. Creamy Fresh Asparagus Soup

Calories: 316; Carbs: 5 g; Protein: 6.4 g; Fats: 10.6 g; Serves: 2; Serving Size: ½ cup

Serves: 2

Ingredients

• 15 asparagus stalks
• 1 teaspoon butter
• 2 tablespoons olive oil
• ½ onion (chopped)
• 2 cloves of garlic (chopped)
• 1 cup vegetable stock
• 1 tablespoon parmesan (grated)
• 2 tablespoons lime juice
• 1 teaspoon dried thyme
• Salt to taste
• ½ teaspoon black pepper 

How To Prepare

1. Chop the asparagus and keep the tips for garnish.
2. Pour the butter and olive oil into a soup pot.
3. Add the chopped garlic and onion. Let them cook for 2 minutes.
4. Add the chopped asparagus. Stir and cook for 3 minutes.
5. Add the vegetable stock, salt, pepper, and dried thyme.
6. Cover and cook over low flame for about 15 minutes.
7. Use a hand blender to blend the soup.
8. Blanch the asparagus tips.
9. Remove the soup from the flame and stir in the grated parmesan.
10. Add lime juice and garnish with blanched asparagus.

8. Low Carb Keto Butternut Squash Soup

Calories: 427; Carbs: 16 g; Protein: 19.7 g; Fats: 16 g; Serves: 2; Serving Size: ⅔ cup

Serves: 2

Ingredients

• 2 cups butternut squash (peeled and cubed)
• ½ onion (chopped)
• 4 mushrooms (chopped)
• 2 cloves of garlic (chopped)
• 2 tablespoons olive oil
• 2 tablespoons butter
• 2 cups of chicken or vegetable stock
• 1 teaspoon brown sugar
• ½ cup heavy cream
• A pinch of cinnamon
• A pinch of nutmeg
• ½ teaspoon dried thyme
• ¼ cup white wine vinegar
• Salt to taste
• ½ teaspoon black pepper
• Cilantro for garnish 

How To Prepare 

1. Preheat the oven to 200ºC or 392ºF.
2. Spread the chopped butternut squash and chopped onion on a baking tray. Drizzle olive oil on top and season with salt and pepper.
3. Roast in the oven for 20-25 minutes.
4. In the meantime, add butter, garlic, and mushrooms to a soup pot. Sauté for 2 minutes.
5. Add the roasted butternut squash cubes, chicken or vegetable stock, cinnamon, nutmeg, brown sugar, black pepper, and salt. Cover and cook for 15 minutes.
6. Use a hand blender to blend the soup.
7. Add the heavy cream and white wine vinegar and stir well.
8. Remove from flame and garnish with cilantro.

9. Keto Chicken Soup

Calories: 635; Carbs: 15.5 g; Protein: 23 g; Fats: 54 g; Serves: 4

Serves: 4

Ingredients

• 2 cups chicken (poached and shredded)
• 2 tablespoons butter
• 4 tablespoons olive oil
• 1 cube of cream cheese
• 2 cups chicken stock
• ¼ cup heavy cream
• 1 carrot, chopped
• 1 celery stalk (chopped)
• 1 onion (chopped)
• 2 cloves of garlic (minced)
• Parsley for garnish
• Salt to taste
• ½ teaspoon pepper 

How To Prepare

1. Heat the olive oil and butter in a soup pot.
2. Sauté the garlic for 30 seconds.
3. Add the chopped onion and cook for 1 minute.
4. Add the carrot and celery. Stir and cook for 1 minute.
5. Toss in the shredded chicken and cook for 30 seconds.
6. Add the chicken stock, salt, and pepper. Cover and cook for 10 minutes.
7. Pour in the heavy cream and cook for a minute.
8. Add the cream cheese and remove from flame.
9. Garnish with parsley.

10. Vegan Curried Carrot And Ginger Soup

Calories: 148; Carbs: 12.3 g; Protein: 13.8 g; Fats: 9.3 g; Serves: 2

Serves: 2

Ingredients

• 1 cup carrots (cubed)
• ¼ onion (chopped)
• 2 tablespoons ginger (grated)
• 2 cups vegetable stock
• ½ tablespoon curry powder
• Salt to taste
• 2 tablespoons olive oil
• ½ teaspoon pepper
• Parsley for garnishing

How To Prepare

1. Heat the oil in a pan.
2. Sauté the garlic for 30 seconds.
3. Add the chopped onion and cook for 2 minutes.
4. Add the grated ginger and sauté for 1 minute.
5. Throw in the carrot cubes. Stir and cook for 5 minutes.
6. Add the curry powder, salt, and pepper. Cook for 2 minutes.
7. Pour in the vegetable stock, cover the pot with a lid, and cook for 10 minutes.
8. Use a hand blender to blend the soup.
9. Garnish with parsley.

11. Roasted Cauliflower Soup

Calories: 109; Carbs: 5 g; Protein: 6.3 g; Fats: 5.6 g; Serves: 2

Serves: 2

Ingredients

• 1 cup cauliflower heads
• ½ onion (chopped)
• 1 clove of garlic (chopped)
• 1 bay leaf
• 2 sprigs of thyme
• 1 cup vegetable stock
• 4 tablespoons olive oil
• Salt to taste
• ½ teaspoon black pepper
• A pinch of cinnamon 

How To Prepare

1. Preheat the oven to 200ºC or 392ºF.
2. Spread the cauliflower heads, garlic, and chopped onion on a baking tray. Drizzle olive oil on top and season with salt and pepper.
3. Roast in the oven for 20-25 minutes.
4. Pour two tablespoons of olive oil in a soup pot.
5. Toss in the roasted veggies, bay leaf, vegetable stock, and thyme sprigs. Cover and cook for 5 minutes over low flame.
6. Use a hand blender to blend the soup.
7. Sprinkle a pinch of cinnamon, and your roasted cauliflower soup is ready!

12. Coconut Curry Chicken Soup

Calories: 265; Carbs: 7 g; Protein: 35.2 g; Fats: 6.8 g; Serves: 2; Serving Size: ½ cup

Serves: 2

Ingredients

• 1 cup boneless chicken (cubed)
• ½ onion (chopped)
• 3 cloves of garlic (minced)
• ½ inch ginger (grated)
• ¼ cup coconut (freshly grated)
• 1 red chili
• 4 tablespoons olive oil
• 1½ cups chicken stock
• Salt to taste
• ½ teaspoon curry powder
• 1 bay leaf
• ½ teaspoon pepper
• Basil for garnish

How To Prepare

1. Heat the oil in a soup pot.
2. Toss in the bay leaf and chopped onion. Cook for 2 minutes.
3. Add the garlic and ginger. Cook for 2 minutes more.
4. Throw in the chicken cubes. Stir and cook for 5 minutes.
5. Add the curry powder, salt, pepper, and freshly grated coconut.
6. Stir and cook for 2 minutes.
7. Pour in the chicken stock. Cover and cook for 20 minutes over low flame.
8. Garnish with sliced red chili and basil.

13. Cabbage Soup With Chicken

Calories: 198; Carbs: 6.9 g; Protein: 54 g; Fats: 5 g; Serves: 2; Serving Size: 1 cup

Serves: 2

Ingredients

• 1 cup chicken breast (cubed)
• ½ cup cabbage (sliced)
• ½ cup carrots (chopped)
• 2 cups chicken stock
• 4 tablespoons olive oil
• ½ an onion (chopped)
• 3 garlic cloves (minced)
• ½ inch ginger (grated)
• Salt to taste
• ½ teaspoon pepper

How To Prepare

1. Heat the oil in a soup pot.
2. Toss in the chopped onion and cook for 2 minutes.
3. Add the ginger and garlic. Cook for 2 minutes.
4. Add the chicken cubes and cook for 3 minutes.
5. Add the veggies, salt, and pepper.
6. Cook for about 2 minutes.
7. Pour in the chicken stock, cover the pot, and cook until the chicken has cooked through.
8. Serve hot in a bowl.

14. Homemade Chicken Stock

Calories: 98; Carbs: 0.8 g; Protein: 17.5 g; Fats: 0 g; Serves: 4; Serving Size: 1 cup

Serves: 4

Ingredients

• 500 gm chicken (with bones)
• 1 large onion (chopped)
• 2 celery stalks (chopped)
• 1 large carrot (chopped)
• 8-9 garlic cloves (unpeeled)
• 1 sprig of thyme
• 2 sprigs of rosemary
• 3 sprigs of parsley
• ½ teaspoon black pepper
• 3-4 black peppercorns
• A handful of cilantro (chopped)
• Salt to taste

How To Prepare

1. Toss the chicken, onion, carrot, celery, garlic cloves, herbs, and peppercorns into a soup pot.
2. Add two cups of water.
3. Simmer it for an hour. Check the water every 10 minutes.
4. Sieve the stock so that you get an amber colored, clear chicken stock.
5. Garnish with chopped cilantro and serve hot.

15. Low Carb Avgolemono

Calories: 342; Carbs: 8.3 g; Protein: 54 g; Fats: 0 g; Serves: 4; Serving Size: 1 cup

Serves: 4

Ingredients

• 2 cups chicken breast (poached and shredded)
• 3 cups chicken stock
• 2 eggs
• 5 tablespoons lemon juice
• 1 cup spaghetti squash (cooked)
• Salt to taste
• ½ teaspoon pepper
• A handful of parsley (chopped)
• 3 tablespoons cheddar cheese (grated)

How To Prepare

1. Put the chicken in a soup pot.
2. Pour in the chicken stock and bring it to a boil.
3. Remove it from the heat.
4. Crack open the eggs in a bowl and whisk them with the lemon juice.
5. Gradually pour in some chicken stock to combine the whisked egg.
6. Add the egg mix to the soup pot.
7. Reheat the soup pot and add the cooked spaghetti squash. Do not bring it to a boil to prevent the eggs from curdling.
8. Season with salt and pepper.
9. Garnish with chopped parsley and serve hot.

These are some yummy and delicious low-carb soups that you can make at home. You will not be disappointed by a single recipe, and you can start to love having soup for dinner or lunch. Go ahead and get the ingredients and become a “soup” chef! And let us know which soup you loved the most in the comments section below. Cheers!

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Reviewer Author

Staci GulbinMS, MEd, RD, LDN

   

Staci Gulbin is a registered dietitian, freelance writer, health editor, and founder of LighttrackNutrition.com. She has been a registered dietitian with the Commission on Dietetic Registration since 2010 and has over a decade of experience in the nutrition and dietetics industry.

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Charushila BiswasHealth & Wellness Writer

 

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information.

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