No Carb Soup Recipes: 7 Keto-Friendly Broths & Chilis (Under 5g)

No carb soup recipes eliminate high-carbohydrate ingredients like potatoes, beans, and grains, typically containing under 5 grams of net carbs per serving. These soups use low-carb vegetables (leafy greens, celery, zucchini), proteins (chicken, beef, seafood), and healthy fats (coconut milk, olive oil) to create satisfying meals ideal for keto, diabetic, or low-carb diets.

What Makes a Soup Truly No Carb

True no carb soups avoid all starchy vegetables, legumes, and grains while focusing on nutrient-dense ingredients with minimal carbohydrate impact. The key is understanding net carbs (total carbs minus fiber). Most no carb soups target under 5g net carbs per serving. Crucial elements include:

• Broth base - Homemade bone broth or quality store-bought varieties without added sugars
• Low-carb vegetables - Spinach, kale, broccoli, cauliflower, mushrooms, asparagus (limiting higher-carb options like carrots)
• Protein sources - Chicken, turkey, beef, pork, seafood, or tofu
• Healthy fats - Olive oil, avocado oil, coconut milk, or added avocado
• Flavor enhancers - Herbs, spices, vinegar, lemon juice, and sugar-free seasonings

Top 7 No Carb Soup Recipes You'll Love

1. Keto Bone Broth with Garlic and Greens

This simple yet nourishing keto bone broth soup delivers deep flavor with minimal ingredients. Perfect for meal prep or as a healing broth when feeling under the weather.

Prep Time	Cook Time	Servings	Net Carbs
10 min	5 min	2	3.2g per serving

Ingredients

• 4 cups quality bone broth (chicken or beef)
• 2 cloves garlic, minced
• 2 cups fresh spinach
• 1 tbsp olive oil
• 1 tbsp fresh parsley, chopped
• Salt and pepper to taste

Instructions

1. Heat bone broth in medium saucepan over medium heat
2. Add minced garlic and sauté for 1-2 minutes until fragrant
3. Stir in spinach until wilted (about 1 minute)
4. Remove from heat, add olive oil, parsley, salt and pepper
5. Serve immediately

2. Creamy Avocado Soup (Dairy-Free)

This refreshing cold soup provides healthy fats and requires no cooking. Ideal for hot days or as a light lunch option for low carb meal plans.

Prep Time	Cook Time	Servings	Net Carbs
15 min	0 min	2	4.1g per serving

Ingredients

• 2 ripe avocados, pitted and peeled
• 1 cup unsweetened almond milk
• 1 lime, juiced
• 1 clove garlic
• 1/4 cup fresh cilantro
• 1/2 tsp cumin
• Salt to taste
• Water as needed for consistency

Instructions

1. Combine all ingredients in blender
2. Blend until completely smooth, adding water gradually to reach desired consistency
3. Chill for at least 1 hour before serving
4. Garnish with additional cilantro and a squeeze of lime

3. Spicy Keto Chicken Zoodle Soup

A low carb alternative to traditional chicken noodle soup that replaces pasta with zucchini noodles. This comforting soup delivers 15g protein per serving while staying under 5g net carbs.

Prep Time	Cook Time	Servings	Net Carbs
15 min	25 min	4	4.8g per serving

Ingredients

• 6 cups chicken broth
• 1 lb chicken breast, diced
• 2 medium zucchinis, spiralized
• 1 cup sliced mushrooms
• 1/2 cup diced celery
• 1/4 cup diced onion
• 2 cloves garlic, minced
• 1 tbsp fresh thyme
• 1 tbsp olive oil
• Salt and cayenne pepper to taste

Instructions

1. Heat olive oil in large pot over medium heat
2. Add chicken and cook until no longer pink (5-7 minutes)
3. Add celery, onion, mushrooms and garlic; sauté until softened
4. Pour in broth and add thyme, salt and cayenne
5. Simmer 15 minutes
6. Add zucchini noodles and cook 3-4 minutes until tender but still firm
7. Serve immediately

Essential Tips for Perfect No Carb Soups

Avoiding Hidden Carbs

Many store-bought broths contain hidden sugars and starches. Always check labels for added ingredients. Better yet, make your own bone broth by simmering animal bones with apple cider vinegar for 12-24 hours. This keto vegetable soup base provides collagen and minerals without the carb load of traditional mirepoix.

Thickening Without Carbs

Traditional soups use flour or cornstarch for thickening, but these add significant carbs. Instead, try these low carb thickening methods:

• Pureed cauliflower - Adds creaminess without noticeable flavor
• Coconut milk - Works well for curries and creamy soups
• Almond flour - Use sparingly (1-2 tsp) as a thickener
• Psyllium husk - Just 1/4 tsp can significantly thicken soups

Maximizing Flavor Without Sugar

When eliminating starchy vegetables that naturally sweeten soups, you need alternative flavor strategies:

• Add umami with tomato paste (in moderation) or mushrooms
• Use smoked paprika or chipotle peppers for depth
• Finish with acid like lemon juice or apple cider vinegar
• Include fresh herbs at the end of cooking
• Try sugar-free Worcestershire sauce or liquid aminos

Storage and Meal Prep Guidance

Most no carb soups maintain quality for 4-5 days in the refrigerator when stored in airtight containers. For best results with vegetable-based keto soups:

• Store zucchini noodles separately from broth to prevent mushiness
• Add fresh herbs and garnishes just before serving
• Freeze in portion-sized containers for easy meal prep
• Reheat gently over medium-low heat to preserve texture

Frequently Asked Questions

Are no carb soups suitable for the keto diet?

Yes, most no carb soups with under 5g net carbs per serving fit perfectly within standard keto diet parameters. Focus on recipes using low-carb vegetables, quality proteins, and healthy fats while avoiding starchy ingredients. Always verify the nutritional content of each recipe to ensure it meets your specific keto goals.

Can I make no carb soups without meat for vegetarian keto?

Absolutely. Vegetarian no carb soups can use eggs, cheese, tofu, or high-fat dairy as protein sources. Try mushroom and cauliflower soup, creamy avocado soup, or broccoli cheddar soup made with heavy cream and sharp cheddar. Just ensure your vegetarian ingredients stay within your carb limits.

How do I calculate net carbs in homemade soup recipes?

To calculate net carbs: 1) List all ingredients with their carb and fiber content, 2) Sum total carbs and total fiber, 3) Subtract total fiber from total carbs, 4) Divide by number of servings. Use a nutrition calculator app for accuracy, especially with variable ingredients like vegetables.

What's the difference between low carb and no carb soups?

True no carb soups contain minimal carbohydrates (typically under 5g net carbs per serving), while low carb soups might contain 6-15g net carbs. No carb soups eliminate all starchy vegetables and grains, focusing exclusively on the lowest-carb vegetables and ingredients. For strict keto diets, no carb versions are essential to maintain ketosis.

Can I use canned vegetables in no carb soup recipes?

Yes, but check labels carefully. Many canned vegetables contain added sugars or starches. Opt for no-salt-added varieties packed in water. Rinse canned vegetables thoroughly to remove excess sodium. Fresh or frozen low-carb vegetables generally provide better texture and fewer additives for keto-friendly vegetable soup recipes.