15 Low Carb Soup Recipes Ideas

When it comes to maintaining a healthy lifestyle, Low Carb Soup Recipes are a game-changer. These recipes offer a delicious way to enjoy comforting, wholesome meals while staying mindful of carbohydrate intake. Perfect for anyone following a low-carb or ketogenic diet, these soups are packed with flavor, nutrition, and versatility.

Low-carb soups are not only ideal for weight management but also for supporting overall health. They are often loaded with nutrient-dense vegetables, lean proteins, and healthy fats, providing a satisfying and nourishing option for any meal of the day. Plus, they’re perfect for meal prepping, making it easy to have a quick, healthy meal ready to go.

From hearty broths brimming with vegetables to creamy bowls of rich flavor, these recipes showcase a variety of options to suit every palate. Whether you’re craving a zesty tomato basil soup or a filling chicken zoodle bowl, there’s a recipe here to inspire your next meal.

Low Carb Soup Recipes

1. Creamy Cauliflower Soup

A comforting, velvety soup that’s packed with flavor and low in carbs. Perfect for a cozy night in or as a light lunch option.

Ingredients:

• 1 medium head of cauliflower, cut into florets
• 2 cups chicken or vegetable broth
• 1 cup heavy cream (or coconut cream for dairy-free)
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 tbsp olive oil or butter
• 1 tsp thyme (fresh or dried)
• Salt and pepper to taste
• Optional toppings: shredded cheese, chopped parsley, crumbled bacon

Instructions:

1. Prepare the cauliflower:
   Steam or boil the cauliflower florets until tender, about 10–12 minutes. Set aside.
2. Sauté aromatics:
   In a large pot, heat olive oil or butter over medium heat. Add the diced onion and sauté until translucent, about 3–4 minutes. Add the garlic and cook for another minute until fragrant.
3. Combine ingredients:
   Add the cooked cauliflower, broth, and thyme to the pot. Bring to a gentle simmer and cook for 5–7 minutes to let the flavors meld.
4. Blend the soup:
   Use an immersion blender to purée the soup until smooth. Alternatively, transfer the mixture to a blender and blend in batches.
5. Add cream:
   Stir in the heavy cream and heat gently, ensuring the soup doesn’t boil. Season with salt and pepper to taste.
6. Serve:
   Ladle into bowls and top with your choice of shredded cheese, parsley, or crumbled bacon for added flavor and texture.

Nutritional Information (per serving):

• Calories: 170
• Protein: 4g
• Carbohydrates: 5g
• Fiber: 2g
• Net Carbs: 3g
• Fat: 15g

2. Chicken Zoodle Soup

A light, nourishing soup that replaces traditional noodles with zucchini spirals for a low-carb twist on a comforting classic.

Ingredients:

• 2 medium zucchinis, spiralized into zoodles
• 1 lb (450g) cooked chicken breast, shredded
• 4 cups chicken broth (low-sodium preferred)
• 1 cup water
• 2 medium carrots, diced
• 2 celery stalks, diced
• 1 small onion, diced
• 3 garlic cloves, minced
• 1 tbsp olive oil
• 1 tsp dried thyme
• 1 tsp dried parsley
• Salt and pepper to taste
• Optional garnish: fresh parsley or a lemon wedge

Instructions:

1. Prepare the base:
   Heat olive oil in a large pot over medium heat. Add the diced onion, carrots, and celery. Sauté for 5–7 minutes until the vegetables are softened.
2. Add broth and seasoning:
   Add the garlic, thyme, and parsley to the pot, stirring for 1 minute until fragrant. Pour in the chicken broth and water. Bring to a gentle boil, then reduce heat and simmer for 10 minutes.
3. Add chicken:
   Stir in the shredded chicken and let it heat through for 5 minutes.
4. Cook the zoodles:
   Add the zucchini noodles to the pot and cook for 2–3 minutes, just until tender but not mushy.
5. Season and serve:
   Taste the soup and adjust seasoning with salt and pepper. Ladle into bowls, garnish with fresh parsley or a lemon wedge, and serve hot.

Nutritional Information (per serving):

• Calories: 150
• Protein: 20g
• Carbohydrates: 6g
• Fiber: 2g
• Net Carbs: 4g
• Fat: 4g

3. Broccoli Cheddar Soup

A rich, creamy soup that’s perfect for a cozy meal. This low-carb version is loaded with fresh broccoli and sharp cheddar cheese for maximum flavor.

Ingredients:

• 4 cups broccoli florets (fresh or frozen)
• 2 cups chicken or vegetable broth
• 1 cup heavy cream
• 1 cup shredded sharp cheddar cheese
• 1 small onion, finely diced
• 2 garlic cloves, minced
• 2 tbsp butter
• 1 tsp Dijon mustard
• ½ tsp paprika (optional)
• Salt and pepper to taste
• Optional topping: extra shredded cheese or crispy bacon bits

Instructions:

1. Sauté the aromatics:
   In a large pot, melt butter over medium heat. Add the diced onion and sauté until soft and translucent, about 4–5 minutes. Add the garlic and cook for 1 minute until fragrant.
2. Cook the broccoli:
   Add the broccoli florets and chicken broth to the pot. Bring to a boil, then reduce heat and simmer for 10–12 minutes, until the broccoli is tender.
3. Blend the soup:
   Use an immersion blender to purée the soup until smooth, leaving a few chunks of broccoli for texture if desired. Alternatively, blend in batches using a countertop blender.
4. Add cream and cheese:
   Stir in the heavy cream, Dijon mustard, and paprika. Gradually add the shredded cheddar cheese, stirring constantly to melt it into the soup.
5. Season and serve:
   Season with salt and pepper to taste. Ladle the soup into bowls and top with extra shredded cheese or crispy bacon bits, if desired.

Nutritional Information (per serving):

• Calories: 220
• Protein: 10g
• Carbohydrates: 6g
• Fiber: 2g
• Net Carbs: 4g
• Fat: 18g

4. Cabbage and Sausage Soup

A hearty and flavorful low-carb soup featuring tender cabbage and savory sausage, perfect for a satisfying meal on chilly days.

Ingredients:

• 1 lb (450g) smoked sausage or kielbasa, sliced
• 4 cups green cabbage, chopped
• 4 cups chicken broth
• 1 medium onion, diced
• 2 garlic cloves, minced
• 2 medium carrots, sliced (optional for extra flavor, can be omitted for stricter low-carb)
• 1 tbsp olive oil
• 1 tsp smoked paprika
• ½ tsp dried thyme
• Salt and pepper to taste
• Optional garnish: chopped parsley

Instructions:

1. Sauté the sausage:
   Heat olive oil in a large pot over medium heat. Add the sliced sausage and cook until browned on both sides, about 5–7 minutes. Remove and set aside.
2. Cook the vegetables:
   In the same pot, add the onion, carrots (if using), and garlic. Sauté for 3–4 minutes until softened and fragrant.
3. Add the cabbage and seasonings:
   Stir in the chopped cabbage, smoked paprika, and thyme. Cook for 5 minutes, stirring occasionally, until the cabbage begins to wilt.
4. Combine ingredients:
   Pour in the chicken broth and return the sausage to the pot. Bring to a boil, then reduce heat and simmer for 20–25 minutes, until the cabbage is tender and flavors are well combined.
5. Season and serve:
   Season with salt and pepper to taste. Ladle into bowls, garnish with chopped parsley, and serve hot.

Nutritional Information (per serving):

• Calories: 180
• Protein: 10g
• Carbohydrates: 7g
• Fiber: 3g
• Net Carbs: 4g
• Fat: 12g

5. Tomato Basil Soup

A classic, rich, and velvety soup made with fresh tomatoes and fragrant basil, this low-carb version is a perfect balance of savory and slightly sweet.

Ingredients:

• 6 large tomatoes, chopped
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups chicken or vegetable broth
• 1 cup heavy cream
• 1 tbsp olive oil
• 1 tsp dried basil (or 1 tbsp fresh basil, chopped)
• Salt and pepper to taste
• Optional toppings: fresh basil leaves, shredded mozzarella cheese, or a drizzle of cream

Instructions:

1. Sauté the aromatics:
   In a large pot, heat olive oil over medium heat. Add the diced onion and sauté until translucent, about 4–5 minutes. Add the garlic and cook for another minute until fragrant.
2. Cook the tomatoes:
   Add the chopped tomatoes to the pot, along with the dried basil, salt, and pepper. Stir to combine and cook for 8–10 minutes, until the tomatoes start to break down and release their juices.
3. Add broth and simmer:
   Pour in the chicken broth and bring to a boil. Reduce heat and simmer for 15–20 minutes to let the flavors meld together.
4. Blend the soup:
   Use an immersion blender to purée the soup until smooth. Alternatively, transfer the soup in batches to a blender and blend until smooth.
5. Finish with cream:
   Stir in the heavy cream and adjust seasoning with more salt and pepper if needed. Heat through, but do not bring to a boil.
6. Serve:
   Ladle into bowls and top with fresh basil leaves, shredded mozzarella cheese, or a drizzle of cream for added richness.

Nutritional Information (per serving):

• Calories: 180
• Protein: 4g
• Carbohydrates: 7g
• Fiber: 2g
• Net Carbs: 5g
• Fat: 15g

6. Keto Mushroom Soup

A creamy, earthy soup made with a variety of mushrooms, this keto-friendly recipe is rich in flavor and perfect for a comforting, low-carb meal.

Ingredients:

• 3 cups mixed mushrooms (such as cremini, shiitake, and button mushrooms), sliced
• 1 small onion, finely diced
• 2 garlic cloves, minced
• 4 cups vegetable or chicken broth (low-sodium preferred)
• 1 cup heavy cream
• 2 tbsp butter
• 1 tsp dried thyme
• 1 tsp soy sauce or tamari (for depth of flavor)
• Salt and pepper to taste
• Optional garnish: fresh thyme sprigs, a drizzle of truffle oil

Instructions:

1. Sauté the aromatics:
   In a large pot, melt butter over medium heat. Add the diced onion and cook for 3–4 minutes, until softened. Add the garlic and cook for an additional 1 minute, until fragrant.
2. Cook the mushrooms:
   Add the sliced mushrooms to the pot and sauté for 8–10 minutes, until they release their moisture and become golden brown.
3. Add broth and simmer:
   Pour in the broth, soy sauce, and dried thyme. Bring to a boil, then reduce heat and let simmer for 15 minutes, allowing the flavors to combine.
4. Blend the soup:
   Use an immersion blender to purée the soup until smooth, leaving some chunks of mushrooms if preferred. If using a countertop blender, blend in batches and return to the pot.
5. Finish with cream:
   Stir in the heavy cream and cook for an additional 2–3 minutes. Adjust seasoning with salt and pepper to taste.
6. Serve:
   Ladle the soup into bowls, garnish with fresh thyme sprigs or a drizzle of truffle oil, and serve hot.

Nutritional Information (per serving):

• Calories: 250
• Protein: 5g
• Carbohydrates: 6g
• Fiber: 2g
• Net Carbs: 4g
• Fat: 22g

7. Spicy Shrimp Soup

A bold and flavorful low-carb soup featuring succulent shrimp, aromatic spices, and a zesty broth, perfect for those who love a little heat in their meals.

Ingredients:

• 1 lb (450g) large shrimp, peeled and deveined
• 4 cups chicken or vegetable broth
• 1 can (14 oz) diced tomatoes
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 1–2 fresh red chilies, chopped (or 1 tsp red pepper flakes)
• 1 tsp smoked paprika
• 1 tsp cumin
• 1 tbsp olive oil
• 1 tsp lime juice
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Sauté the aromatics:
   Heat olive oil in a large pot over medium heat. Add the chopped onion and sauté until softened, about 4–5 minutes. Add the minced garlic and fresh chilies (or red pepper flakes), and cook for another minute until fragrant.
2. Add the broth and tomatoes:
   Stir in the diced tomatoes, chicken broth, smoked paprika, and cumin. Bring to a simmer and cook for 10–12 minutes to let the flavors meld together.
3. Cook the shrimp:
   Add the shrimp to the pot and cook for 3–4 minutes, or until they turn pink and are cooked through.
4. Finish the soup:
   Stir in the lime juice and adjust seasoning with salt and pepper to taste.
5. Serve:
   Ladle the soup into bowls, garnish with fresh cilantro, and serve hot.

Nutritional Information (per serving):

• Calories: 180
• Protein: 22g
• Carbohydrates: 6g
• Fiber: 2g
• Net Carbs: 4g
• Fat: 7g

8. Egg Drop Soup

A quick and simple low-carb soup with silky eggs swirled into a savory broth, creating a comforting and protein-packed meal.

Ingredients:

• 4 cups chicken broth
• 2 large eggs, beaten
• 1 tbsp soy sauce or tamari (low-sodium)
• 1 tsp sesame oil
• 1 tsp fresh ginger, grated
• 2 garlic cloves, minced
• 2 green onions, chopped
• Salt and pepper to taste
• Optional garnish: additional green onions, sesame seeds, or a drizzle of sesame oil

Instructions:

1. Prepare the broth:
   In a large pot, combine the chicken broth, soy sauce, sesame oil, grated ginger, and minced garlic. Bring to a gentle simmer over medium heat.
2. Create the egg ribbons:
   Slowly pour the beaten eggs into the simmering broth in a thin stream while stirring gently with a whisk or fork. The eggs will form silky ribbons as they cook.
3. Simmer the soup:
   Continue simmering the soup for 2–3 minutes, allowing the egg ribbons to fully cook and the flavors to blend.
4. Season and serve:
   Taste the soup and adjust the seasoning with salt and pepper. Ladle into bowls and garnish with chopped green onions, sesame seeds, or an extra drizzle of sesame oil for added flavor.

Nutritional Information (per serving):

• Calories: 120
• Protein: 9g
• Carbohydrates: 3g
• Fiber: 0g
• Net Carbs: 3g
• Fat: 9g

9. Creamy Spinach Soup

A smooth and velvety soup made with fresh spinach, garlic, and a rich cream base, this low-carb soup is packed with nutrients and ideal for a healthy meal.

Ingredients:

• 4 cups fresh spinach, chopped
• 1 small onion, diced
• 2 garlic cloves, minced
• 3 cups vegetable or chicken broth
• 1 cup heavy cream
• 2 tbsp olive oil
• 1 tsp ground nutmeg (optional)
• Salt and pepper to taste
• Optional garnish: grated Parmesan cheese, fresh parsley

Instructions:

1. Sauté the aromatics:
   Heat olive oil in a large pot over medium heat. Add the diced onion and sauté until softened, about 4–5 minutes. Add the minced garlic and cook for another 1–2 minutes until fragrant.
2. Cook the spinach:
   Add the chopped spinach to the pot and cook until wilted, about 3–4 minutes.
3. Add broth and simmer:
   Pour in the broth and bring the mixture to a simmer. Let it cook for 5–7 minutes to blend the flavors.
4. Blend the soup:
   Use an immersion blender to purée the soup until smooth and creamy. If you don’t have an immersion blender, transfer the soup to a blender in batches and blend until smooth.
5. Finish with cream:
   Stir in the heavy cream and ground nutmeg (if using). Simmer for an additional 2–3 minutes. Adjust seasoning with salt and pepper.
6. Serve:
   Ladle the soup into bowls, garnish with grated Parmesan cheese and fresh parsley, and serve hot.

Nutritional Information (per serving):

• Calories: 250
• Protein: 6g
• Carbohydrates: 8g
• Fiber: 3g
• Net Carbs: 5g
• Fat: 22g

10. Thai Coconut Chicken Soup

A flavorful and aromatic low-carb soup featuring tender chicken, rich coconut milk, and a blend of zesty Thai herbs and spices, perfect for those craving a creamy, exotic dish.

Ingredients:

• 1 lb (450g) boneless, skinless chicken breast, thinly sliced
• 4 cups chicken broth
• 1 can (14 oz) coconut milk (full-fat)
• 2 stalks lemongrass, smashed and cut into pieces
• 3–4 kaffir lime leaves (or zest of 1 lime)
• 2 garlic cloves, minced
• 1-inch piece of ginger, sliced
• 2–3 Thai bird’s eye chilies, chopped (optional)
• 2 tbsp fish sauce
• 1 tbsp lime juice
• 1 tbsp coconut oil
• Fresh cilantro and lime wedges for garnish

Instructions:

1. Prepare the broth:
   In a large pot, heat coconut oil over medium heat. Add the garlic, ginger, and chilies (if using), and sauté for 1–2 minutes until fragrant. Add the chicken broth, coconut milk, lemongrass, and kaffir lime leaves. Bring to a simmer.
2. Cook the chicken:
   Add the sliced chicken breast to the pot and cook for 5–7 minutes until the chicken is fully cooked.
3. Flavor the soup:
   Stir in the fish sauce and lime juice. Taste the broth and adjust seasoning with more fish sauce, lime juice, or salt if needed.
4. Serve:
   Remove the lemongrass and lime leaves from the soup. Ladle the soup into bowls and garnish with fresh cilantro and lime wedges for added freshness.

Nutritional Information (per serving):

• Calories: 280
• Protein: 28g
• Carbohydrates: 5g
• Fiber: 2g
• Net Carbs: 3g
• Fat: 18g

FAQ

1. What makes a soup low carb?

A soup is considered low carb if it contains fewer carbohydrates, typically under 10-15 grams of net carbs per serving. Low-carb soups often focus on using vegetables like leafy greens, cauliflower, and zucchini, while limiting ingredients such as starchy vegetables, pasta, or grains.

2. Can I make low carb soups ahead of time?

Yes! Many low-carb soups can be made in advance and stored in the refrigerator for up to 3–4 days. Some soups, like those with creamy bases or delicate vegetables, may even taste better the next day after the flavors have had time to meld. Just make sure to store them in an airtight container.

3. How can I thicken my low carb soup without using flour or potatoes?

To thicken low-carb soups, you can use ingredients like heavy cream, coconut milk, or pureed cauliflower. For a grain-free option, try adding ground flaxseeds or chia seeds, which absorb liquid and help create a thicker consistency.

4. Are low carb soups good for weight loss?

Yes! Low-carb soups can be great for weight loss as they tend to be lower in calories and help with appetite control due to their high fiber and protein content. Plus, they can be very filling, helping to reduce overall calorie intake.

5. Can I freeze low carb soups?

Most low-carb soups can be frozen, but creamy soups may separate when thawed. To freeze, allow the soup to cool completely before transferring it into an airtight container or freezer-safe bag. Label it with the date, and store for up to 3 months. To reheat, thaw in the fridge overnight and gently reheat on the stove.