15 Tasty Low Carb Vegetable Soup Recipe

Low Carb Vegetable Soup Recipe is a perfect choice for anyone looking to enjoy a healthy, delicious, and versatile meal. Packed with nutrient-rich vegetables and low in carbohydrates, these soups are not only satisfying but also incredibly adaptable to various dietary preferences.

Low-carb vegetable soups are ideal for those pursuing weight loss, following a keto diet, or simply aiming for a balanced and wholesome lifestyle. They help maintain energy levels, curb cravings, and provide essential vitamins and minerals without unnecessary calories. Whether you’re preparing a cozy dinner or meal-prepping for the week, these soups are a nourishing and flavorful addition to your diet.

Low Carb Vegetable Soup Recipe

1. Classic Low Carb Vegetable Soup

This Classic Low Carb Vegetable Soup is a hearty, comforting dish loaded with fresh vegetables and savory broth. It’s perfect for a light lunch or dinner, offering a flavorful way to stay on track with your low-carb goals.

Ingredients:

• 2 tbsp olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 2 medium carrots, diced
• 2 celery stalks, diced
• 1 zucchini, diced
• 1 cup green beans, chopped
• 1 can (14 oz) diced tomatoes
• 4 cups vegetable broth (low sodium)
• 1 tsp dried thyme
• 1 tsp dried basil
• Salt and pepper to taste
• 2 cups fresh spinach

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add diced onion and garlic, sauté until fragrant (2-3 minutes).
3. Stir in carrots, celery, zucchini, and green beans. Cook for 5-7 minutes, stirring occasionally.
4. Pour in the diced tomatoes and vegetable broth. Add thyme, basil, salt, and pepper.
5. Bring the soup to a boil, then reduce the heat to low and simmer for 20-25 minutes or until vegetables are tender.
6. Stir in fresh spinach during the last 5 minutes of cooking.
7. Serve hot and enjoy!

Nutritional Information (Per Serving):

• Calories: 90
• Carbohydrates: 10g
• Fiber: 3g
• Protein: 3g
• Fat: 4g
• Net Carbs: 7g

2. Creamy Cauliflower and Broccoli Soup

This Creamy Cauliflower and Broccoli Soup is a velvety, comforting dish that’s both low-carb and packed with flavor. The rich texture comes from blending vegetables, making it a healthy alternative to traditional creamy soups without the need for heavy cream.

Ingredients:

• 2 tbsp butter or olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 medium head of cauliflower, chopped into florets
• 2 cups broccoli florets
• 4 cups chicken or vegetable broth (low sodium)
• 1 cup unsweetened almond milk or heavy cream (optional for extra creaminess)
• 1/2 tsp smoked paprika
• 1/2 tsp ground black pepper
• Salt to taste
• 1/2 cup shredded cheddar cheese (optional garnish)
• Fresh parsley for garnish

Instructions:

1. Heat butter or olive oil in a large pot over medium heat.
2. Add diced onion and garlic, sauté until fragrant (2-3 minutes).
3. Stir in cauliflower and broccoli florets. Cook for 5 minutes, stirring occasionally.
4. Pour in the broth and bring to a boil. Reduce heat to low and simmer for 20 minutes or until the vegetables are tender.
5. Remove the pot from heat and use an immersion blender to puree the soup until smooth. (Alternatively, transfer in batches to a countertop blender.)
6. Stir in almond milk or heavy cream (if using) and season with smoked paprika, pepper, and salt.
7. Reheat gently on low heat, stirring occasionally.
8. Serve hot, garnished with shredded cheese and fresh parsley if desired.

Nutritional Information (Per Serving):

• Calories: 110
• Carbohydrates: 7g
• Fiber: 3g
• Protein: 4g
• Fat: 7g
• Net Carbs: 4g

3. Zucchini and Spinach Soup with Basil

This Zucchini and Spinach Soup with Basil is a light, refreshing, and nutrient-packed soup perfect for any season. The fresh flavors of zucchini and spinach are enhanced with aromatic basil, making it a delightful low-carb meal option.

Ingredients:

• 2 tbsp olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 3 medium zucchinis, sliced
• 4 cups vegetable broth (low sodium)
• 2 cups fresh spinach leaves
• 1/2 cup fresh basil leaves
• 1/2 tsp dried oregano
• 1/4 tsp crushed red pepper flakes (optional)
• Salt and pepper to taste
• 2 tbsp grated Parmesan cheese (optional for garnish)

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add diced onion and garlic, sauté until softened and fragrant (about 3 minutes).
3. Stir in sliced zucchini and cook for 5 minutes, stirring occasionally.
4. Add vegetable broth and bring to a boil. Reduce heat to low and simmer for 15 minutes or until zucchini is tender.
5. Add spinach, basil, oregano, and crushed red pepper flakes (if using). Cook for another 2 minutes, just until the spinach wilts.
6. Remove from heat and use an immersion blender to puree the soup until smooth. (Alternatively, transfer to a countertop blender in batches.)
7. Season with salt and pepper to taste.
8. Serve hot, garnished with Parmesan cheese if desired.

Nutritional Information (Per Serving):

• Calories: 80
• Carbohydrates: 6g
• Fiber: 2g
• Protein: 2g
• Fat: 5g
• Net Carbs: 4g

4. Spicy Tomato and Bell Pepper Soup

This Spicy Tomato and Bell Pepper Soup is a bold and zesty dish that’s perfect for those who love a little heat in their meals. Packed with the rich flavors of roasted bell peppers, tomatoes, and spices, this low-carb soup is both comforting and invigorating.

Ingredients:

• 2 tbsp olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 2 large red bell peppers, roasted, peeled, and diced
• 1 can (14 oz) diced tomatoes (no added sugar)
• 3 cups vegetable or chicken broth (low sodium)
• 1 tsp smoked paprika
• 1/2 tsp cayenne pepper (adjust to taste)
• 1 tsp ground cumin
• 1/2 tsp dried oregano
• Salt and pepper to taste
• 1/4 cup heavy cream or coconut milk (optional for a creamy texture)
• Fresh cilantro or parsley for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add diced onion and garlic, sauté until fragrant and softened (about 3 minutes).
3. Stir in roasted red bell peppers and canned tomatoes. Cook for 5 minutes to blend flavors.
4. Add vegetable or chicken broth, smoked paprika, cayenne pepper, cumin, and oregano. Stir well and bring to a boil.
5. Reduce heat to low and simmer for 15-20 minutes.
6. Remove from heat and use an immersion blender to puree the soup until smooth. (Alternatively, transfer to a countertop blender in batches.)
7. Stir in heavy cream or coconut milk (if using) and reheat gently.
8. Season with salt and pepper to taste.
9. Serve hot, garnished with fresh cilantro or parsley.

Nutritional Information (Per Serving):

• Calories: 90
• Carbohydrates: 8g
• Fiber: 2g
• Protein: 2g
• Fat: 5g
• Net Carbs: 6g

5. Mushroom and Cabbage Soup

This Mushroom and Cabbage Soup is a hearty and flavorful low-carb dish. The earthy taste of mushrooms pairs beautifully with tender cabbage, making it a perfect choice for a light yet satisfying meal.

Ingredients:

• 2 tbsp olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 2 cups mushrooms, sliced (such as button, cremini, or shiitake)
• 3 cups green cabbage, shredded
• 4 cups vegetable or chicken broth (low sodium)
• 1 tsp soy sauce or tamari (for a gluten-free option)
• 1/2 tsp dried thyme
• 1/2 tsp smoked paprika
• Salt and pepper to taste
• 2 tbsp chopped fresh parsley (optional for garnish)

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add diced onion and garlic, sauté until softened and fragrant (about 3 minutes).
3. Stir in sliced mushrooms and cook for 5 minutes, until they release their moisture and begin to brown.
4. Add shredded cabbage and cook for another 5 minutes, stirring occasionally.
5. Pour in the broth, soy sauce, thyme, and smoked paprika. Stir well.
6. Bring the soup to a boil, then reduce the heat to low and simmer for 20 minutes or until the cabbage is tender.
7. Season with salt and pepper to taste.
8. Serve hot, garnished with fresh parsley if desired.

Nutritional Information (Per Serving):

• Calories: 80
• Carbohydrates: 6g
• Fiber: 2g
• Protein: 3g
• Fat: 4g
• Net Carbs: 4g

6. Asparagus and Leek Soup

This Asparagus and Leek Soup is a silky, elegant low-carb option that’s both light and flavorful. With the mild sweetness of leeks and the delicate taste of asparagus, this soup is perfect for a healthy lunch or dinner.

Ingredients:

• 2 tbsp olive oil
• 2 medium leeks, white and light green parts only, thinly sliced
• 2 cloves garlic, minced
• 1 lb asparagus, trimmed and chopped
• 4 cups vegetable broth (low sodium)
• 1/2 cup unsweetened almond milk or heavy cream (optional for creaminess)
• 1/2 tsp dried thyme
• Salt and pepper to taste
• 1 tbsp lemon juice (optional for brightness)
• Fresh chives or parsley for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add sliced leeks and garlic, sauté until softened and fragrant (about 5 minutes).
3. Stir in the chopped asparagus and cook for another 5 minutes.
4. Pour in the vegetable broth and add dried thyme. Bring to a boil, then reduce the heat and simmer for 15-20 minutes, until the asparagus is tender.
5. Remove the pot from heat and use an immersion blender to puree the soup until smooth. (Alternatively, transfer to a countertop blender in batches.)
6. Stir in almond milk or heavy cream (if using), and season with salt, pepper, and lemon juice to taste.
7. Reheat gently if necessary.
8. Serve hot, garnished with fresh chives or parsley.

Nutritional Information (Per Serving):

• Calories: 85
• Carbohydrates: 7g
• Fiber: 3g
• Protein: 3g
• Fat: 5g
• Net Carbs: 4g

7. Keto-Friendly Minestrone Soup

This Keto-Friendly Minestrone Soup takes the classic Italian favorite and transforms it into a low-carb masterpiece. Packed with hearty vegetables and robust flavors, this soup is perfect for those following a keto lifestyle.

Ingredients:

• 2 tbsp olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 medium zucchini, diced
• 1 cup green beans, trimmed and chopped
• 1 cup diced celery
• 1 can (14 oz) diced tomatoes (no added sugar)
• 4 cups vegetable or chicken broth (low sodium)
• 1 cup chopped spinach or kale
• 1/2 tsp dried basil
• 1/2 tsp dried oregano
• 1/4 tsp crushed red pepper flakes (optional)
• Salt and pepper to taste
• 1/4 cup grated Parmesan cheese (optional for garnish)

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add diced onion and garlic, sauté until softened and fragrant (about 3 minutes).
3. Stir in zucchini, green beans, and celery. Cook for 5 minutes, stirring occasionally.
4. Add the canned tomatoes, broth, basil, oregano, and crushed red pepper flakes (if using). Bring to a boil.
5. Reduce heat to low and simmer for 20 minutes, until the vegetables are tender.
6. Stir in the spinach or kale and cook for another 5 minutes, until wilted.
7. Season with salt and pepper to taste.
8. Serve hot, garnished with Parmesan cheese if desired.

Nutritional Information (Per Serving):

• Calories: 95
• Carbohydrates: 8g
• Fiber: 3g
• Protein: 3g
• Fat: 4g
• Net Carbs: 5g

8. Pumpkin and Coconut Milk Soup

This Pumpkin and Coconut Milk Soup is a creamy and slightly sweet low-carb delight. Infused with warming spices and the richness of coconut milk, this soup is perfect for cozy evenings or fall-inspired meals.

Ingredients:

• 2 tbsp olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 2 cups pumpkin puree (unsweetened)
• 3 cups vegetable broth (low sodium)
• 1 cup full-fat coconut milk
• 1/2 tsp ground cinnamon
• 1/2 tsp ground ginger
• 1/4 tsp ground nutmeg
• 1/4 tsp cayenne pepper (optional for a spicy kick)
• Salt and pepper to taste
• 1 tbsp lime juice (optional for brightness)
• Pumpkin seeds or chopped cilantro for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add diced onion and garlic, sauté until softened and fragrant (about 3 minutes).
3. Stir in the pumpkin puree and cook for 2 minutes, stirring constantly.
4. Add vegetable broth, cinnamon, ginger, nutmeg, and cayenne pepper (if using). Stir well and bring to a boil.
5. Reduce heat to low and simmer for 10-15 minutes, allowing the flavors to meld.
6. Stir in the coconut milk and simmer for another 5 minutes.
7. Remove from heat and use an immersion blender to puree the soup until smooth. (Alternatively, transfer to a countertop blender in batches.)
8. Season with salt, pepper, and lime juice to taste.
9. Serve hot, garnished with pumpkin seeds or chopped cilantro.

Nutritional Information (Per Serving):

• Calories: 120
• Carbohydrates: 7g
• Fiber: 2g
• Protein: 2g
• Fat: 9g
• Net Carbs: 5g

9. Thai-Inspired Low Carb Soup with Zoodles

This Thai-Inspired Low Carb Soup with Zoodles is a flavorful and aromatic soup featuring zoodles (zucchini noodles) as a low-carb substitute for traditional noodles. Infused with the bright, spicy, and tangy flavors of Thai cuisine, this soup is perfect for anyone craving a satisfying, healthy meal.

Ingredients:

• 2 tbsp coconut oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1-inch piece of fresh ginger, grated
• 1 red bell pepper, thinly sliced
• 2 cups coconut milk (full-fat)
• 4 cups vegetable or chicken broth (low sodium)
• 1 tbsp fish sauce
• 1 tbsp lime juice
• 1 tsp red curry paste
• 1/2 tsp ground turmeric
• 1/2 tsp ground coriander
• 1/4 tsp crushed red pepper flakes (optional for extra heat)
• 2 medium zucchinis, spiralized into zoodles
• 1 cup mushrooms, sliced
• Fresh cilantro for garnish
• Lime wedges for serving

Instructions:

1. Heat coconut oil in a large pot over medium heat.
2. Add diced onion, garlic, and grated ginger, and sauté until softened and fragrant (about 3 minutes).
3. Stir in the red bell pepper and cook for another 2 minutes.
4. Add the coconut milk, vegetable or chicken broth, fish sauce, lime juice, red curry paste, turmeric, coriander, and crushed red pepper flakes (if using). Stir well and bring to a simmer.
5. Cook for 10 minutes, allowing the flavors to meld and the soup to heat through.
6. Add the zoodles and sliced mushrooms, and cook for an additional 3-5 minutes until the zoodles are tender but not mushy.
7. Taste the soup and adjust seasoning with additional lime juice or fish sauce if needed.
8. Serve hot, garnished with fresh cilantro and lime wedges on the side.

Nutritional Information (Per Serving):

• Calories: 140
• Carbohydrates: 8g
• Fiber: 3g
• Protein: 3g
• Fat: 12g
• Net Carbs: 5g

10. Kale and Sausage Soup

This Kale and Sausage Soup is a hearty, low-carb dish packed with nutritious kale, savory sausage, and flavorful seasonings. It’s perfect for a comforting, filling meal that’s both healthy and satisfying, ideal for a cold day or anytime you need a wholesome soup.

Ingredients:

• 2 tbsp olive oil
• 1 lb Italian sausage (mild or spicy, casings removed)
• 1 medium onion, diced
• 2 cloves garlic, minced
• 4 cups chicken broth (low sodium)
• 4 cups kale, stems removed and chopped
• 1 cup diced tomatoes (canned, no added sugar)
• 1/2 tsp dried oregano
• 1/2 tsp crushed red pepper flakes (optional for spice)
• Salt and pepper to taste
• 1 tbsp apple cider vinegar (optional for brightness)
• Fresh parsley for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add the Italian sausage and cook, breaking it apart with a spoon, until browned and cooked through (about 5-7 minutes).
3. Add the diced onion and garlic, and sauté until softened and fragrant (about 3 minutes).
4. Stir in the chicken broth, kale, and diced tomatoes. Bring to a simmer.
5. Add the oregano and crushed red pepper flakes (if using), and season with salt and pepper to taste.
6. Simmer the soup for 15-20 minutes, or until the kale is tender and the flavors have melded together.
7. Stir in apple cider vinegar, if using, to add a touch of brightness.
8. Serve hot, garnished with fresh parsley.

Nutritional Information (Per Serving):

• Calories: 220
• Carbohydrates: 6g
• Fiber: 2g
• Protein: 20g
• Fat: 15g
• Net Carbs: 4g

FAQ

1. Can I make these low carb vegetable soups ahead of time?

Yes, most of these soups can be made ahead and stored in the refrigerator for up to 3-4 days. You can also freeze them for up to 3 months. Be sure to store them in airtight containers for the best freshness.

2. Are these low carb vegetable soups suitable for a keto diet?

Absolutely! All of the soups featured in this collection are low-carb, making them ideal for a keto diet. Just be mindful of the ingredients and portion sizes, especially when adding any dairy or creamy ingredients.

3. Can I use frozen vegetables instead of fresh ones in these recipes?

Yes, you can substitute frozen vegetables for fresh in most of the recipes. However, keep in mind that frozen vegetables may release more moisture, so you may need to adjust the cooking time slightly to achieve the desired soup consistency.

4. How can I add protein to these vegetable soups?

You can easily boost the protein content of these soups by adding cooked chicken, turkey, sausage, or even tofu. Beans or lentils are also great options, but they will add some carbs if you’re following a strict low-carb or keto diet.