When you're doing your best to stick to a high-fat, low-carb keto diet, soup is often the de facto choice. Too often though, your only options can tend to be boring, bland, or worse yet, canned. So if you're already doing a stellar job of creating keto-friendly meals, why not add soup to your repertoire?
Every one of these 10 hearty soup recipes is filled with rich flavors and distinct spices that'll make you happy to fill your bowl and immediately go for seconds. Plus, they're all super-easy to make. These toothsome dishes only seem like they'll ruin your ketogenic diet—and they're definitely worthy of being the main course. We've included several options for vegan and vegetarian eaters, too. Bon appetit.
Instant Pot Zuppa Toscana Soup
It takes all of five minutes to prep this keto soup recipe from Krista Rollins at Joyful Healthy Eats—and the rest is finished in an Instant Pot. The soup features diced bacon, yellow onion, sausage, cauliflower, and kale in an aromatic broth.
To best retain its texture, add the kale after the pressure-cooking stage.
"My favorite part about this recipe is the cauliflower," says Rollins, who, at first, wasn't sure whether to use potatoes or cauliflower to make it low-carb. "I love how the cauliflower goes so well with the spiciness of the sausage and bacon," she adds.
Crockpot Moroccan Lentil and Chickpea Soup
This healthy, hearty soup from Half Baked Harvest requires just 15 minutes prep time. Chef and cookbook author, Tieghan Gerard, mixes green lentils, fresh ginger, chickpeas, red bell pepper, and traditional Moroccan spices together in a crockpot, and waits as the flavors come together over the course of six hours. Once done, the keto-approved soup is topped with, "a spoonful of whipped goat cheese, lots of fresh cilantro, mint and lemon juice, plus toasted almonds and pistachios," she notes.
"If the whipped goat cheese is feeling a little fancy for you (it's just goat cheese beaten together with a little Greek yogurt until creamy), just top the soup with crumbled goat cheese or Greek yogurt," Gerard adds.
Cream-of-Mushroom Chicken and Wild Rice Soup
The key ingredients (cremini mushrooms and wild rice) in this creamy, keto soup give it an earthy richness; thyme, sweet onion, and caramelized garlic only add to its big flavor. Gerard also adds boneless, skinless chicken breasts and chicken broth for a protein-packed punch. Vegetarians, too, can enjoy this delicious medley by simply trading chicken for vegetable broth and omitting the shredded chicken. "Top with the reserved wild mushrooms—warm them if needed," she advises.
Instant Pot Keto Chili
Taylor Kiser's Instant Pot chili from her blog, Food Faith Fitness, tastes amazing, comes together easily and is keto diet-approved. Contrary to what you might expect, this chili contains zero beans. Instead, celery, onion, lean ground beef, fire-roasted tomatoes, and smoked paprika make for a mouthwatering combination you'll want to cook up at least once a week. (Freeze some, too.) Plus, it's paleo and Whole 30-friendly, to boot.
Switch to sauté mode once steam is released. Then, remove the lid and cook for another two-to-four minutes, stirring frequently, until some of the water has evaporated.
"All the flavors sitting together in a vat of deliciousness is pretty much just a masterpiece inside your mouth," raves Kiser.
It'll be tough not to reach for seconds, or even thirds, of this 30-minute tortilla soup from the team behind The Modern Proper blog. "It's super satisfying, healthy, quick and inexpensive—what more can we ask for in a weeknight dinner?" they ask. A shredded rotisserie chicken speeds up cooking time, and red enchilada sauce, green chilis, fire-roasted tomatoes, zucchini, corn, onion, garlic, and ground cumin create a perfect medley of veggie goodness—flavored with a Mexican zestiness everyone will love.
Use rotisserie chicken that's still warm; it's easier to shred and to separate meat from bones.
Crockpot Tuscan White Bean and Lemon Soup
Gerard makes this colorful keto soup recipe on cozy nights in—and cooking it in a crockpot means you can set it and forget it. Basil pesto, quinoa, sage, cannelloni beans, lemon, kale, and a parmesan rind make for an extra-flavorful, Italian-inspired dish.
Always freeze the leftover rinds of fresh parmesan cheese. Later, use them to flavor tomato sauces, soups, and stocks.
The rind, Gerard promises, "is the key to this recipe. It adds so much flavor without having to add in a million other ingredients."
Mean Green Detox Vegetable Soup
Whenever you need a quick cold-weather pick me up, or to keep your keto momentum going, this detoxifying vegetable soup is just the ticket. "It's easy to throw together; just one pot and it's ready in just around an hour," says Gerard.
Ingredients such as fresh ginger, garlic, greens, cayenne, cilantro, and a splash of apple cider vinegar gently purify and cleanse the system—and soy sauce gives an added kick. It's also filled with bunches of winter veggies—broccoli, kale, leek, purple cabbage, carrots—that "help fight off winter colds plus rev your metabolism," she adds.
Chicken Zoodle Soup
Since the keto diet forbids refined, and even whole wheat, pasta, this keto chicken-zoodle soup is a solid replacement for the classic recipe your mom used to make. All the usual suspects— carrots, celery, onion, parsley, and of course, chicken—still factor into this 100% homemade soup, and zucchini noodles (versus traditional egg-noodles) shine as unlikely stars.
And yes, while this soup still takes all day to make (Kiser clocked hers at eight hours), "The longer that you can simmer this chicken zoodle soup stock, the better and more flavorful it becomes," she says.
Broccoli Cheese Soup
Thanks to this thick, creamy broccoli soup, ketogenic dieters, too, can enjoy some "cheese-y" goodness that's derived from whole roasted cashews blended with nutritional yeast.
Roasted cashews are essential: Buy them pre-roasted, or bake at 350 degrees F until golden brown, about 7 to 10 minutes, before soaking overnight.
After soaking the cashews in water overnight, all ingredients (broccoli, onions, vegetable broth, and almond milk) are blended and the whole dish comes together in just 15 minutes, which is an ideal cooking time any day of the week.
Vegetable Curry Soup
This quick, easy, and keto-friendly curried vegetable soup "uses a combination of curry powder and garam masala for a whole new flavor combo that is just too good and left me craving more," says Natalie Mortimer, co-founder of The Modern Proper blog.
You'll be adding spices and heating ingredients—celery, carrot, onion, ginger, eggplant, mushrooms, coconut milk, and more—to a heavy stockpot, in stages. And, in roughly 30 minutes, top with green onions and/or torn cilantro leaves, and dinner is served.
Tools Of The Trade
These five kitchen essentials will help you whip up your next keto soup recipe in no time.
This quality chef's knife will make quick work of chopping keto-friendly ingredients, and it's affordable enough to throw into the dishwasher if needed.
Acacia wood cutting boards help keep knives sharp. Plus these look good enough to keep out on the countertop, even when you're not cooking anything.
This enameled, cast-iron pot heats evenly, locks in moisture, and is even oven-safe up to 500 degrees F.
No one appreciates a soiled stovetop. Catch errant drips and give your big mixing spoon a place to lie.
There's no need to break out the food processor or full-sized blender when you can just sink one of these babies into a pot of soup and let it do its thing—especially when you're only making one or two servings.