18 Easy high protein low carb soup recipes

Introduction

If you’re following a keto diet, you’re likely looking for delicious and satisfying meal options that fit within your macronutrient goals. One great way to incorporate nutrient-dense ingredients into your diet is through keto-friendly high protein low carb soup recipes. Not only are these soups packed with protein, healthy fats, and low-carb vegetables, but they are also easy to make and perfect for meal prep.

Also Read – Free 30 day keto diet plan generator

In this article, we will explore a variety of keto-friendly Easy high protein low carb soup recipes, including creamy cauliflower soup, spicy sausage and kale soup, and broccoli cheese soup, that will satisfy your hunger and nourish your body. So, let’s dive in and discover some delicious and healthy high protein low carb soup recipes options for your keto lifestyle!

Also Read: lazy-keto-meals

Keto Soup Recipes | high protein low carb soup recipes

Creamy Broccoli Soup

Ingredients:

• 4 cups broccoli florets
• 2 cups chicken broth
• 1 cup heavy cream
• 1/2 cup shredded cheddar cheese
• 2 cloves garlic, minced
• Salt and pepper to taste

Instructions:

1. In a large pot, bring the chicken broth to a boil.
2. Add the broccoli florets and garlic and cook for 5-7 minutes, until the broccoli is tender.
3. Remove from heat and let it cool for a few minutes.
4. Puree the broccoli and garlic mixture in a blender until smooth.
5. Return the puree to the pot and add the heavy cream and shredded cheddar cheese.
6. Stir until the cheese is melted and the soup is heated through.
7. Season with salt and pepper to taste.

Also Read: keto-snacks-recipes

Creamy Tomato Soup

high protein low carb soup recipes

Ingredients:

• 2 cans of diced tomatoes (14.5 oz each)
• 1 cup chicken broth
• 1/2 cup heavy cream
• 2 tbsp olive oil
• 1 tbsp dried basil
• 2 cloves garlic, minced
• Salt and pepper to tast

Also Read – Free 7 day vegetarian keto meal plan generator

Instructions:

• In a large pot, heat the olive oil over medium heat.
• Add the garlic and cook for 1-2 minutes until fragrant.
• Add the diced tomatoes (including the liquid) and chicken broth.
• Bring the mixture to a boil, then reduce the heat and simmer for 10-15 minutes.
• Puree the tomato mixture in a blender until smooth.
• Return the puree to the pot and stir in the heavy cream and dried basil.
• Heat the soup until it’s hot and season with salt and pepper to taste.

Also Read: keto-air-fryer-recipes

Cream of Mushroom Soup

high protein low carb soup recipes

Ingredients:

• 2 cups sliced mushrooms
• 2 cups chicken broth
• 1 cup heavy cream
• 2 tbsp butter
• 2 cloves garlic, minced
• Salt and pepper to taste

Instructions:

• In a large pot, melt the butter over medium heat.
• Add the garlic and mushrooms and cook for 5-7 minutes until the mushrooms are tender.
• Add the chicken broth and bring the mixture to a boil.
• Reduce the heat and simmer for 10-15 minutes.
• Puree the mushroom mixture in a blender until smooth.
• Return the puree to the pot and stir in the heavy cream.
• Heat the soup until it’s hot and season with salt and pepper to taste.

Also Read: keto-shrimp-recipes

Chicken Avocado Lime Soup

high protein low carb soup recipes

Ingredients:

• 2 tbsp olive oil
• 1 onion, diced
• 4 cloves garlic, minced
• 4 cups chicken broth
• 2 chicken breasts, cooked and shredded
• 2 avocados, diced
• Juice of 2 limes
• Salt and pepper to taste
• Fresh cilantro, chopped

Also Read – Free 30 day keto diet plan generator

Instruction:

• In a large pot, heat the olive oil over medium heat.
• Add the onion and garlic and cook for 2-3 minutes until softened.
• Add the chicken broth and bring the mixture to a boil.
• Reduce the heat and simmer for 10-15 minutes.
• Add the cooked and shredded chicken, diced avocado, and lime juice to the pot.
• Simmer for another 5-10 minutes.
• Season with salt and pepper to taste and top with chopped cilantro before serving.

Also Read: keto-burger-recipes

Spicy Sausage and Kale Soup | 5 day keto soup diet recipe

Also Read – BMR and TDEE calculator

Ingredients:

• 1 lb Italian sausage, casings removed
• 1 onion, diced
• 4 cloves garlic, minced
• 4 cups chicken broth
• 4 cups kale, chopped
• 1 can diced tomatoes (14.5 oz)
• 2 tbsp olive oil
• 1 tsp paprika
• 1/2 tsp red pepper flakes
• Salt and pepper to taste

Instructions:

• In a large pot, heat the olive oil over medium heat.
• Add the sausage and cook for 5-7 minutes, breaking it up into small pieces.
• Add the onion and garlic and cook for another 2-3 minutes until softened.
• Add the chicken broth, chopped kale, diced tomatoes (including the liquid), paprika, and red pepper flakes to the pot.
• Bring the mixture to a boil, then reduce the heat and simmer for 15-20 minutes.
• Season with salt and pepper to taste.

Also Read: keto-ice-cream-recipes

Keto Beef soup and Vegetable Stew | Keto soups and stews

high protein low carb soup recipes

Ingredients:

• 1.5 lbs beef stew meat, cubed
• 2 tablespoons olive oil
• 1 medium onion, diced
• 3 cloves garlic, minced
• 2 medium carrots, diced
• 2 celery stalks, diced
• 1 medium turnip, peeled and cubed
• 4 cups beef broth
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Optional: Fresh parsley for garnish

Also Read – Free 7 day vegetarian keto meal plan generator

Instructions:

1. Heat olive oil in a large pot or Dutch oven over medium heat. Add the beef stew meat and brown it on all sides. Remove the meat from the pot and set it aside.
2. In the same pot, add the diced onions and minced garlic. Sauté until the onions are translucent and fragrant.
3. Add the carrots, celery, and turnip to the pot. Cook for a few minutes until slightly tender.
4. Return the browned beef to the pot. Pour in the beef broth and add the dried thyme. Season with salt and pepper to taste.
5. Bring the stew to a simmer, then reduce the heat to low. Cover the pot and let it simmer for about 1.5 to 2 hours, or until the beef is tender and the flavors have melded together.
6. Taste and adjust seasonings as needed.
7. Serve the keto beef and vegetable stew hot, garnished with fresh parsley if desired.

Also Read: 7-day-vegetarian-keto-meal-plan

Broccoli Cheddar Soup

Ingredients:

• 1 head broccoli, chopped
• 2 cups chicken broth
• 1 cup heavy cream
• 1/2 cup shredded cheddar cheese
• 2 cloves garlic, minced
• 2 tbsp butter
• Salt and pepper to taste

Instructions:

1. In a large pot, melt the butter over medium heat.
2. Add the garlic and broccoli and cook for 5-7 minutes until the broccoli is tender.
3. Add the chicken broth and bring the mixture to a boil.
4. Reduce the heat and simmer for 10-15 minutes.
5. Puree the broccoli mixture in a blender until smooth.
6. Return the puree to the pot and stir in the heavy cream and shredded cheddar cheese.
7. Heat the soup until it’s hot and season with salt and pepper to taste.

Also Read: keto-smoothie-recipes

Creamy Mushroom cheese Soup | high protein low carb soup recipes

Ingredients:

• 1 lb mushrooms, sliced
• 2 cups chicken broth
• 1 cup heavy cream
• 2 cloves garlic, minced
• 2 tbsp butter
• Salt and pepper to taste

Instructions:

1. In a large pot, melt the butter over medium heat.
2. Add the garlic and mushrooms and cook for 5-7 minutes until the mushrooms are tender.
3. Add the chicken broth and bring the mixture to a boil.
4. Reduce the heat and simmer for 10-15 minutes.
5. Puree the mushroom mixture in a blender until smooth.
6. Return the puree to the pot and stir in the heavy cream.
7. Heat the soup until it’s hot and season with salt and pepper to taste.

Also Read: low-carb-bread

Tomato Basil Soup

Also Read – BMR and TDEE calculator

Ingredients:

• 2 cans diced tomatoes (14.5 oz each)
• 2 cups chicken broth
• 1 cup heavy cream
• 1/4 cup fresh basil leaves, chopped
• 2 cloves garlic, minced
• 2 tbsp butter
• Salt and pepper to taste

Also Read – Free 7 day vegetarian keto meal plan generator

Instructions:

1. In a large pot, melt the butter over medium heat.
2. Add the garlic and cook for 2-3 minutes until fragrant.
3. Add the diced tomatoes (including the liquid) and chicken broth to the pot and bring the mixture to a boil.
4. Reduce the heat and simmer for 10-15 minutes.
5. Puree the tomato mixture in a blender until smooth.
6. Return the puree to the pot and stir in the heavy cream and chopped basil leaves.
7. Heat the soup until it’s hot and season with salt and pepper to taste.

Also Read: lazy-keto-food-list

Creamy Cauliflower cheese Soup | high protein low carb soup recipes

Ingredients:

• 1 head cauliflower, chopped
• 2 cups chicken broth
• 1 cup heavy cream
• 2 cloves garlic, minced
• 2 tbsp butter
• Salt and pepper to taste

Instructions:

1. In a large pot, melt the butter over medium heat.
2. Add the garlic and cauliflower and cook for 5-7 minutes until the cauliflower is tender.
3. Add the chicken broth and bring the mixture to a boil.
4. Reduce the heat and simmer for 10-15 minutes.
5. Puree the cauliflower mixture in a blender until smooth.
6. Return the puree to the pot and stir in the heavy cream.
7. Heat the soup until it’s hot and season with salt and pepper to taste.

Also Read: keto-diet-for-bodybuilders

Creamy Spicy Sausage Soup

Ingredients:

• 1 lb sausage, casings removed
• 2 cups chicken broth
• 1 cup heavy cream
• 1 can diced tomatoes (14.5 oz)
• 1 tbsp chili powder
• 1 tsp paprika
• Salt and pepper to taste

Also Read – Free 30 day keto diet plan generator

Instructions:

1. In a large pot, cook the sausage over medium heat until browned.
2. Add the chicken broth, diced tomatoes, chili powder, and paprika to the pot and bring the mixture to a boil.
3. Reduce the heat and simmer for 10-15 minutes.
4. Stir in the heavy cream and heat the soup until it’s hot.
5. Season with salt and pepper to taste.

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Chicken Zoodle Soup

Ingredients:

• 2 cups chicken broth
• 1 cup shredded cooked chicken
• 2 medium zucchini, spiralized into noodles
• 2 cloves garlic, minced
• 2 tbsp butter
• Salt and pepper to taste

Also Read: keto-salad-recipes

Instructions:

1. In a large pot, melt the butter over medium heat.
2. Add the garlic and cook for 2-3 minutes until fragrant.
3. Add the chicken broth to the pot and bring the mixture to a boil.
4. Reduce the heat and add the zucchini noodles and shredded chicken to the pot.
5. Simmer for 5-7 minutes until the zucchini noodles are tender.
6. Season with salt and pepper to taste.

Also Read: basic-rules-of-keto

Cream of Asparagus Soup

high protein low carb soup recipes

Ingredients:

• 1 lb asparagus, chopped
• 2 cups chicken broth
• 1 cup heavy cream
• 2 cloves garlic, minced
• 2 tbsp butter
• Salt and pepper to taste

Instructions:

1. In a large pot, melt the butter over medium heat.
2. Add the garlic and asparagus and cook for 5-7 minutes until the asparagus is tender.
3. Add the chicken broth and bring the mixture to a boil.
4. Reduce the heat and simmer for 10-15 minutes.
5. Puree the asparagus mixture in a blender until smooth.
6. Return the puree to the pot and stir in the heavy cream.
7. Heat the soup until it’s hot and season with salt and pepper to taste.

Also Read: keto-tortilla-recipes

Cabbage Roll Soup

high protein low carb soup recipes

Ingredients:

• 1 lb ground beef
• 2 cups beef broth
• 1can diced tomatoes (14.5 oz)
• 1 onion, chopped
• 3 cloves garlic, minced
• 1/2 head cabbage, chopped
• 1 tsp paprika
• Salt and pepper to taste

Also Read – BMR and TDEE calculator

Instruction:

1. In a large pot, brown the ground beef over medium heat.
2. Add the onion and garlic to the pot and cook until softened.
3. Stir in the beef broth, diced tomatoes, cabbage, paprika, and salt and pepper.
4. Bring the soup to a boil, then reduce heat to a simmer.
5. Simmer for 25-30 minutes until the cabbage is tender and the flavors have melded together.
6. Serve hot.

Also Read: high-protein-low-carb-soup-recipes

Creamy Tomato Basil cheese Soup

Ingredients:

• 2 cans diced tomatoes (14.5 oz each)
• 2 cups chicken broth
• 1/2 cup heavy cream
• 1/4 cup chopped fresh basil
• 2 cloves garlic, minced
• 2 tbsp butter
• Salt and pepper to taste

Instructions:

• In a large pot, melt the butter over medium heat.
• Add the garlic and cook for 2-3 minutes until fragrant.
• Add the diced tomatoes and chicken broth to the pot and bring the mixture to a boil.
• Reduce the heat and simmer for 10-15 minutes.
• Puree the tomato mixture in a blender until smooth.
• Return the puree to the pot and stir in the heavy cream and chopped basil.
• Heat the soup until it’s hot and season with salt and pepper to taste.

Also Read: keto-dessert-recipes

Creamy Broccoli Cheese Soup

Ingredients:

• 4 cups broccoli florets
• 4 cups chicken broth
• 1/2 cup heavy cream
• 2 cups shredded cheddar cheese
• 2 cloves garlic, minced
• 2 tbsp butter
• Salt and pepper to taste

Also Read: keto-breakfast-recipes

Instructions:

1. In a large pot, melt the butter over medium heat.
2. Add the garlic and cook for 2-3 minutes until fragrant.
3. Add the broccoli florets and chicken broth to the pot and bring the mixture to a boil.
4. Reduce the heat and simmer for 10-15 minutes.
5. Puree the broccoli mixture in a blender until smooth.
6. Return the puree to the pot and stir in the heavy cream and shredded cheddar cheese.
7. Heat the soup until the cheese is melted and the soup is hot, and season with salt and pepper to taste.

Also Read: keto-snacks-recipes

Creamy Keto Chicken and Vegetable Soup

Ingredients:

• 2 tablespoons olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 2 medium carrots, diced
• 2 celery stalks, diced
• 2 cups cooked chicken, shredded
• 4 cups chicken broth
• 1 cup heavy cream
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Optional: Fresh parsley for garnish

Also Read – BMR and TDEE calculator

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onions and garlic, sauté until softened and fragrant.
2. Add carrots and celery to the pot, cooking for a few more minutes until slightly tender.
3. Pour in the chicken broth and bring to a simmer.
4. Stir in the shredded chicken, dried thyme, salt, and pepper. Allow the soup to simmer for about 15-20 minutes to allow the flavors to meld together.
5. Reduce the heat to low and stir in the heavy cream. Simmer for an additional 5 minutes, stirring occasionally.
6. Taste and adjust seasonings as needed.
7. Ladle the soup into bowls and garnish with fresh parsley, if desired.

Also Read: keto-dinner-recipes

Spicy Sausage Soup | Keto chicken vegetable soup

Ingredients:

• 1 lb ground Italian sausage
• 6 cups chicken broth
• 1 can diced tomatoes (14.5 oz)
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 bunch kale, chopped
• 1 tsp red pepper flakes
• Salt and pepper to taste

Instructions:

1. In a large pot, brown the ground sausage over medium heat.
2. Add the onion and garlic to the pot and cook until softened.
3. Stir in the chicken broth, diced tomatoes, kale, red pepper flakes, and salt and pepper.
4. Bring the soup to a boil, then reduce heat to a simmer.
5. Simmer for 25-30 minutes until the kale is tender and the flavors have melded together.
6. Serve hot.

Also Read: keto-lunch-recipes

Conclusion

In conclusion, keto-friendly soups are a delicious and healthy way to incorporate nutrient-dense ingredients into your diet. With a variety of flavorful options to choose from, including creamy cauliflower soup, spicy sausage and kale soup, and broccoli cheese soup, you can enjoy satisfying and filling meals that support your keto lifestyle. Whether you’re looking to add more vegetables, protein, or healthy fats to your meals, these soup recipes are a great way to stay on track and nourish your body. So, try out these keto-friendly soup recipes and enjoy the benefits of a nutritious and flavorful diet!

FAQ

What is a keto soup, and how does it fit into a ketogenic diet?

A keto soup is a soup that adheres to the principles of a ketogenic diet, which is low in carbohydrates and high in healthy fats. It typically includes low-carb vegetables, high-quality proteins, and flavorful broth or stock. Keto soups fit into a ketogenic diet by providing a satisfying and nutritious meal option while keeping carbohydrate intake low to promote ketosis, a metabolic state where the body uses fat as its primary source of fuel.

Can you provide some basic information about the ingredients used in keto soup recipes?

Ingredients commonly used in keto soup recipes include low-carb vegetables such as leafy greens, broccoli, cauliflower, zucchini, and bell peppers. Proteins like chicken, beef, seafood, or tofu are often incorporated for added satiety. Keto-friendly fats such as olive oil, coconut oil, or heavy cream are used to enhance flavor and provide richness. Herbs, spices, and low-sodium broths or stocks are also used to create depth of flavor.

What are some popular types of keto soups that can be made without compromising ketosis?

Popular types of keto soups include creamy cauliflower soup, chicken and vegetable soup, broccoli and cheddar soup (using low-carb cheese), seafood chowder (using low-carb vegetables and cream), and hearty beef and vegetable stew (using low-carb root vegetables in moderation). These soups can be made without compromising ketosis by carefully selecting low-carb ingredients and monitoring portion sizes.

How can keto soups be made hearty and satisfying without the use of high-carb ingredients?

To make keto soups hearty and satisfying without high-carb ingredients, focus on incorporating ample amounts of non-starchy vegetables, flavorful proteins, and healthy fats. This combination provides essential nutrients, satiety, and a rich texture. Adding low-carb alternatives such as cauliflower rice or zucchini noodles can also contribute to the heartiness of the soup.

Are there any alternatives to traditional starchy thickeners that can be used in keto soup recipes?

Yes, there are alternatives to traditional starchy thickeners that are suitable for keto soup recipes. Some options include using xanthan gum, which is a low-carb thickening agent, or blending a portion of the soup to create a creamy consistency without the need for starch. Additionally, incorporating ingredients like cream cheese or pureed vegetables can add thickness and richness to the soup.

What are some recommended vegetables and proteins that work well in keto soup recipes?

Recommended vegetables for keto soups include leafy greens (spinach, kale), cruciferous vegetables (broccoli, cauliflower), zucchini, bell peppers, mushrooms, and asparagus. Proteins such as chicken, beef, turkey, seafood (salmon, shrimp), and tofu are excellent options. These ingredients provide both flavor and nutritional value to the soup.

Are there any specific cooking techniques or tips for preparing delicious and flavorful keto soups?

To enhance the flavors of keto soups, consider sautéing aromatic vegetables like onions and garlic before adding the broth. This step adds depth and complexity to the soup’s taste. Additionally, using homemade broth or stock, simmering the soup slowly to allow flavors to meld, and seasoning generously with herbs and spices can elevate the overall flavor profile of the soup.

Can you suggest some creative ways to add flavor and depth to keto soups without adding extra carbs?

1. Certainly! Here are some creative ways to add flavor and depth to keto soups without adding extra carbs:

• Incorporate herbs and spices like rosemary, thyme, cumin, paprika, or turmeric to enhance the taste.
• Add a splash of acid, such as lemon juice or apple cider vinegar, to brighten the flavors.
• Use bone broth or mushroom broth for a rich and savory base.
• Experiment with different types of low-carb cheeses to add creaminess and tang.
• Garnish with fresh herbs, such as cilantro or parsley, or a dollop of sour cream or Greek yogurt for added freshness and richness.
• Consider using aromatic ingredients like ginger or lemongrass for a unique flavor profile.
• Utilize umami-rich ingredients like soy sauce, fish sauce, or nutritional yeast to boost savory notes.