15 Nourishing and Flavorful Soup Recipes Low in Carbs
by Kate Harveston
What goes better with cooler temperatures and shorter days than a delicious soup? Soup is a comfort food that can be both healthy and delicious.
Many broth-based recipes are low in carbohydrates and can be made even healthier by adding a few simple modifications. These low carb soups are perfect for those following Keto diets or other popular low-carb lifestyles.
Why Low-Carb Soups Are So Popular
A low-carbohydrate diet offers a variety of health benefits. It has been proven that reducing carbs improves metabolic function and cholesterol levels. A diet rich in foods with a low glycemic-index can also help control blood sugar. Prepare your shopping list with the ingredients you need to make these soups.
Healthy Cream of Cauliflower soup
This creamy soup will warm you up on a cold night without weighing you down. The recipe uses fat-free evaporated cream, so you can enjoy all of the richness and creamy texture without any extra calories or carbs. This recipe has less than 200 calories and is the perfect starter to a salmon sautée or chicken salad. It can be served with low-carb ancient grain bread or as a complete meal.
Pickled Plum has the complete recipe.
Low-Carb Chicken Soup
This hearty, low-carb version is perfect for anyone who has a cold. This version is keto-friendly because it uses cabbage instead noodles. This ingredient is added last to keep it crunchy. You can add sourcream to this recipe if you want it creamier. Add salsa or jalapenos for a bit of spicy south-of the-border flavor.
The Little Pine
The Little Pine has the complete recipe and variations.
Low-Calorie Vegetable Soup
If you want to improve the health of your body, it makes sense to increase your vegetable consumption. Vegetables of different colors contain different phytonutrients. They are chemical compounds which give plants their vibrant colors and can benefit the human body in many ways. You can eat the rainbow with only 70 calories a serving. It freezes extremely well so you can have it at any time.
Find the complete recipe in My Life Cookbook.
To-Die for Rustic Hungarian mushroom soup
Mushrooms are rich in potassium, which is good for the heart, and copper and selenium – important trace minerals. They are also a great starter to dishes such as turkey or duck. The creaminess of this soup makes it seem like it has a lot of carbs, but there are very few. You can also make it vegan by substituting vegetable broth and almond milk as per the instructions.
Montana Happy Photo Credit
Montana Happy has the complete recipe, including the vegan version.
Keto Tom Yum Soup
This filling soup is perfect for when you want to eat Thai food without the carbs of wheat noodles. According to natural health practitioners the bone broth used in this recipe can help remineralize teeth. So if you have a tendency to get cavities, eat it up! Lemongrass also helps to boost oral health as it inhibits bacteria growth. This soup has a spicy kick from the chilli sauce, which also revs up your metabolism.
Officially Gluten Free has the complete recipe.
Broccoli and Cauliflower Soup
Broccoli and cauliflower are both rich in antioxidants and antiinflammatory phytonutrients. Use any leftover crudites in this soup. The suggested topping can be easily substituted with vegan cheese. If you don’t feel like cooking, you can freeze leftovers individually in silicone muffin trays.
Photo Credit: Eat Well 101
Eat Well 101 has the complete recipe.
Spicy Fish Soup
This spicy fish soup is perfect for a cold autumn day. This spicy fish soup is packed with chilli powder and chillies. Spicy foods can boost your metabolism for several hours. If you like things milder you can adjust the heat. This dish is a good starter to other seafood dishes, like Cajun Shrimp. Also, fish is a good source of omega-3 fatty acid, which is essential for neurological health.
All Recipes has the complete recipe.
Slow-Cooker Vegetable and Chicken Soup
This twist on a comfort classic is perfect for those who are gluten-free for health reasons, or to help you lose weight. Bay leaves and tomato puree provide you with your daily dose of lycopene, which is good for the eyes. This meal is not light at nearly 400 calories. However, if you are looking for a filling meal that doesn’t require much cooking, then this recipe will do the trick.
Photo Credit: My Gorgeous Recipes
Find the complete recipe at My Gorgeous Recipes.
Creamy Zucchini Basil Soup
Have you got some zucchinis left in the fridge? Use them in this creamy soup. Zucchini is high in vitamin C and can boost your immunity when the latest bug hits the office. The basil gives it a pesto-like flavor, while the coconut oil provides a healthy dose of fat for those on a ketogenic diet.
Photo credit: Divalicious Recipes
You can find the complete recipe on Divalicious Recipes.
Low-Carb Goulash Soup With Red Peppers And Cabbage
Goulash is comforting whether you add a little sourcream to it on a chilly night or not. This dish is a great way to give chili a twist. It contains a generous amount of ground beef. You can add two types of paprika to the dish for a slightly different phytonutrient and more spice. Serve with fried Scandinavian cheese “bread” to make a meal that is hearty and low in carbohydrates.
Kalyn’s Kitchen has the complete recipe.
Green Goddess Herb Soup
You’ll love this soup version of avocado goodness if you can’t eat enough between toast and salad dressing. Avocados contain a healthy fat which helps to lower cholesterol and maintain neurological health. This recipe can help you lose water weight if it is that time of month. It contains a diuretic called apiol.
Photo Credit: Inspector Gorgeous
Find the complete recipe at Inspector Gorgeous.
Simple Skinny Tomato Soup
You love tomato soup, but you hate the artificial flavors and sodium in the canned versions? This version is easy to prepare and low in carbohydrate. To keep the recipe under 125 calories, use stevia in place of sugar to reduce the acidity. You can freeze the individual portions in tins to make it a great starter or snack. Spray can be substituted for olive oil to reduce calories even further.
Photo Credit: Neil’s Health Meals
Neil’s Healthy Meals has the complete recipe.
Thai Chicken and Vegetable Soup
Do you crave carbs during winter? This soup is surprisingly hearty, but it’s made with vegetables. Coconut milk and chicken provide healthy fats. If you want, add more vegetables. This soup has a low carbohydrate content, but is rich in fiber. It will fill you up quickly and keep you satisfied.
Photo Credit: Essential Keto
Essential Keto has the complete recipe.
Keto low-carb egg drop soup
You can’t control your carb intake if you order takeout egg drop soup. If you are looking for a delicious starter to a keto-friendly Stir Fry, this Asian classic is a good choice. This dish contains just three net carbohydrates, which is great if you are watching your carb intake. You can enjoy this snack at any time of the day or night.
Photo Credit: That’s low carb
You can find the complete recipe on That’s Low Carb.
Low-Carb Roasted Red Pepper Soup
This low-carb, tasty soup contains more beta-carotene from peppers than carrots. This soup is easy to make and you likely already have the majority of ingredients in your pantry. The flavor of the red peppers is enhanced by roasting them in the oven. This soup can be made vegan by replacing heavy cream with almond milk. Add roasted nuts to the soup for more healthy fats.
Photo Credit: Cooking LSL
Find the recipe on Cooking LSL.
More Soup Pointers
If you are limited in space, consider investing in reusable bags to freeze soups. Silicon muffin tins are also great for storing individual portions, which is perfect if you’re living alone.
If you are adding onion or garlic to soup, browning them in butter will improve the flavor. Roasting additional vegetables in the oven will enhance their taste and help break down substances which can cause bloating.
With a few simple substitutions, you can make the majority of these low-carb soups vegan. You can substitute almond milk or ricemilk for cream, and choose vegan cheeses. Vegetable broth can be substituted for chicken or beef stock.
Enjoy these low-carb soups this Fall!
The soup season has returned with cooler temperatures. You don’t have to abandon your low-carb diet to enjoy the soup season. Enjoy these comforting dishes all week by preparing them this weekend.
Kate Harveston, a Pennsylvania-based freelance writer, is an expert in the field of health and fitness. Kate Harveston has contributed to a number of websites on nutrition, self-care, and fitness. You can find her blog So Well, So Woman or follow her Twitter account @KateHarveston if you like her work.
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