Keto Diet Soup Recipes: 5 Low-Carb Options Under 10g Net Carbs

Keto diet soup recipes are low-carb, high-fat soups that typically contain fewer than 5-10g net carbs per serving, using ingredients like bone broth, leafy greens, avocado, and healthy fats while avoiding grains, legumes, and starchy vegetables.

When following a ketogenic diet, finding satisfying meal options that align with your macros can be challenging. Soups offer an excellent solution—they're comforting, versatile, and can be crafted to fit strict keto requirements. The key to successful keto soup recipes lies in understanding which ingredients support ketosis and which will derail your progress.

Why Soups Are Perfect for Keto Dieters

Soups provide several advantages for those maintaining a ketogenic lifestyle. They're naturally hydrating, which helps combat the "keto flu" during adaptation. The warm, liquid format increases satiety while keeping calorie density moderate. Most importantly, soups can be engineered to deliver the ideal 70-75% fat, 20-25% protein, and 5-10% carbohydrate ratio required for nutritional ketosis.

Essential Components of Keto-Friendly Soups

Creating successful keto diet soup recipes requires attention to specific elements:

Component	Keto-Friendly Options	Avoid
Broth Base	Homemade bone broth, quality store-bought bone broth, vegetable broth (check carbs)	Broths with added sugar, maltodextrin, or starches
Vegetables	Leafy greens, broccoli, cauliflower, asparagus, zucchini, mushrooms, celery, spinach	Carrots, potatoes, corn, peas, beans, parsnips
Fats	Avocado, olive oil, coconut oil, butter, ghee, heavy cream, full-fat coconut milk	Vegetable oils, margarine, low-fat dairy
Proteins	Chicken, beef, pork, salmon, shrimp, eggs, bacon	Breaded meats, processed meats with sugar

Top 5 Keto Soup Recipes for Every Occasion

1. Creamy Avocado Chicken Soup (30 minutes)

This easy keto soup recipe for beginners combines the richness of avocado with tender chicken for a satisfying meal that clocks in at just 4g net carbs per serving.

Ingredients:

• 2 chicken breasts, diced
• 4 cups chicken bone broth
• 2 ripe avocados, pitted
• 1 cup heavy cream
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 tbsp olive oil
• Salt, pepper, and fresh cilantro to taste

Instructions:

1. Sauté onions and garlic in olive oil until translucent
2. Add chicken and cook until no longer pink
3. Pour in bone broth and simmer for 15 minutes
4. Remove from heat and blend in avocados and heavy cream
5. Return to low heat and warm through (do not boil)
6. Season and serve with fresh cilantro

Nutrition per serving: 420 calories, 38g fat, 22g protein, 8g total carbs, 4g fiber, 4g net carbs

2. Keto Broccoli Cheddar Soup Without Flour (25 minutes)

This creamy vegetarian keto soup recipe uses cauliflower puree instead of flour or roux to achieve perfect thickness while staying under 5g net carbs.

Ingredients:

• 4 cups broccoli florets
• 1 cup cauliflower florets
• 2 cups shredded sharp cheddar
• 3 cups vegetable broth (check for no added sugar)
• 1 cup heavy cream
• 3 tbsp butter
• 1 small onion, diced
• 2 cloves garlic, minced

Instructions:

1. Steam broccoli and cauliflower until tender
2. Sauté onions and garlic in butter until soft
3. Add broth and steamed vegetables, simmer 10 minutes
4. Blend until smooth, return to pot
5. Reduce heat to low, add heavy cream and cheddar gradually
6. Stir constantly until cheese melts and soup thickens

3. Keto Bone Broth Soup with Greens (40 minutes)

This simple keto dinner soup recipe features nutrient-dense bone broth loaded with leafy greens and healthy fats—perfect for supporting ketosis while providing essential minerals.

4. Spicy Keto Taco Soup (35 minutes)

A flavorful option for those seeking quick keto dinner soup recipes that deliver bold flavors without compromising carb counts.

5. Keto Cream of Mushroom Soup (25 minutes)

An elegant, restaurant-quality soup that demonstrates how easy keto soup recipes for beginners can still feel gourmet.

Meal Prep Tips for Keto Soup Success

Batch cooking keto soups saves time and ensures you always have compliant meals available. When preparing keto diet soup recipes in advance:

• Store in airtight containers for up to 5 days in the refrigerator
• Freeze portions in silicone molds then transfer to freezer bags
• Keep dairy-based soups separate from broth-based for better freezing
• Add fresh herbs and finishing fats (like avocado or olive oil) after reheating

Common Keto Soup Mistakes to Avoid

Many people unknowingly sabotage their keto efforts with soups. Watch for these pitfalls:

• Using store-bought broths with hidden sugars or maltodextrin
• Overloading on "low-carb" vegetables like bell peppers or tomatoes
• Adding thickeners like flour, cornstarch, or arrowroot
• Using processed meats with sugar (check bacon and sausage ingredients)
• Underestimating carb counts from multiple vegetable sources

Customizing Keto Soups to Your Preferences

The beauty of keto diet soup recipes lies in their adaptability. Whether you're following a vegetarian keto plan or need dairy-free options, simple substitutions maintain keto compliance while accommodating dietary needs. For extra fat content, consider adding a tablespoon of MCT oil or a quarter avocado to each serving. Those on a more moderate low-carb plan might include small amounts of white beans for additional fiber.

Frequently Asked Questions

How many carbs should a keto soup recipe contain?

A proper keto soup recipe should contain 5-10g net carbs per serving to maintain ketosis. Net carbs are calculated by subtracting fiber from total carbohydrates. Most successful keto dieters aim for soups with 7g net carbs or less to allow room for other meal components.

Can I use canned vegetables in keto soup recipes?

Yes, but with caution. Many canned vegetables contain added sugars or starches. Always check labels for ingredients like sugar, corn syrup, or modified food starch. Low-carb options like canned mushrooms, olives, and certain hot peppers can work well, but fresh vegetables generally provide better texture and fewer additives in keto diet soup recipes.

What's the best thickener for keto soups without flour?

The best thickeners for keto soups include pureed cauliflower, avocado, coconut cream, or a small amount of xanthan gum (1/8 teaspoon). Blending part of your soup creates natural thickness without adding carbs. Avoid traditional thickeners like flour, cornstarch, or arrowroot which contain too many carbohydrates for keto diet soup recipes.

How can I add more fat to my keto soups?

To increase fat content in keto soups, add healthy fats like avocado, olive oil, coconut oil, butter, ghee, or heavy cream. You can also include high-fat ingredients like bacon, fatty cuts of meat, olives, or cheese. For therapeutic keto diets, consider adding a tablespoon of MCT oil per serving, though introduce this gradually to avoid digestive issues.

Are tomato-based soups keto-friendly?

Traditional tomato-based soups are generally not keto-friendly due to the natural sugars in tomatoes. A single cup of tomato soup often contains 15-20g net carbs. However, you can create lower-carb versions using small amounts of tomatoes combined with other low-carb vegetables, or substitute with roasted red peppers for a similar flavor profile with fewer carbs in your keto diet soup recipes.