by Kate Harveston
Autumn is here, and what goes better with shorter days and cooler temperatures than delicious soup? Soup screams comfort food, but it can also be healthy.
Many broth-based soups contain few carbohydrates naturally and a few modifications make them even more friendly to those watching their carb intake. Those following Keto or other popular low-carb diets will find these low carb soup recipes appropriate for such lifestyles.
Why Eat Low-Carb Soups?
Eating a low-carb diet has an array of health benefits. Cutting down on carbs has been shown to improve people’s cholesterol levels and metabolic functions. Additionally, a diet like this that is rich in low-glycemic index foods helps control blood sugar levels. So, get your shopping list ready with ingredients for these soups.
Healthy Cream of Cauliflower Soup
Warm up a chilly night with this creamy soup that won’t weigh you down. Because the recipe calls for fat-free evaporated milk, you get all the richness without the calories or carbohydrates. The recipe weighs in at less than 200 calories, making it the perfect starter for a chicken salad or sautéed salmon entree. You can also pair it with low-carb, ancient-grain bread and enjoy it as a meal by itself.
You can find the full recipe at Pickled Plum.
Low-Carb Chicken Soup
Whether or not you have a case of the sniffles, you’ll love digging into this hearty and low-carb version of the classic cold favorite. This version uses cabbage instead of noodles, making this keto-friendly if you follow the diet. Adding this ingredient last keeps it nice and crunchy. If you’re craving something creamier, you can stir in some sour cream to make this rich. If you enjoy a little south-of-the-border spice, add jalapeños or salsa.
Get the full recipe, including variations, at The Little Pine.
Low-Calorie and Low-Carb Vegetable Soup
Upping your vegetable intake makes sense if you want to improve your overall health. Different colors of vegetables contain various phytonutrients. These are chemical compounds that give plants their vibrant hues and benefit human health in various ways. This soup will help you eat a rainbow for only 70 calories per serving. Because it freezes exceptionally well, you can enjoy it anytime.
Get the full recipe at My Life Cookbook.
To-Die-for Rustic Hungarian Mushroom Soup
Mushrooms contain nutrients like potassium for heart health, as well as copper and selenium, important trace minerals. Plus, they make a wonderful introductory course to fall dishes like turkey or duck. This hearty soup seems like it’s high in carbs due to the creaminess, but it contains very few. By substituting almond milk and vegetable broth per the instruction variations, you can make this friendly for vegans as well.
Get the full recipe — including the vegan version — at Montana Happy.
Keto Tom Yum Soup
When you’ve got a hankering for Thai without all the carbs from wheat noodles, turn to this filling soup. The bone broth in this recipe helps to re-mineralize your teeth, according to some natural health practitioners, so eat up if you’re cavity prone. Lemongrass, too, helps boost oral health, as it inhibits bacterial growth. The chilli sauce gives this soup a nice kick and also helps to rev up your metabolism like any spicy dish.
Get the full recipe at Officially Gluten Free.
Broccoli Cauliflower Soup
Broccoli is chock-full of antioxidants and anti-inflammatory phytonutrients, and cauliflower pairs perfectly with it. If you have some leftover crudités, put them to use in this savory soup. You can easily make substitute vegan cheese for the suggested parmesan topping. You can freeze individual leftovers in silicon muffin trays so you can pop an individual serving in the microwave when you’re simply too tired to cook.
Get the full recipe at Eat Well 101.
Spicy Fish Soup
If you like it hot, you’ll flip for this spicy fish soup on a cold fall day. It’s chock-full of chilli powder and green chillies to turn up the sizzle. Eating spicy foods boosts your metabolism for hours after eating, but if you prefer things milder, you can adjust the spice. At less than 150 calories, this makes a great starter for other seafood dishes like Cajun shrimp. Fish is rich in omega-3 fatty acids, too, requisite nutrients for neurological health.
Get the full recipe at All Recipes.
Slow-Cooker Chicken Soup with Vegetables
If you’re following a gluten-free diet for health reasons or simply to aid in your weight-loss goals, you’ll flip for this twist on the comfort classic. The tomato puree gives you your daily serving of lycopene for eye health, and the bay leaves provide iron for red blood cell production. At nearly 400 calories, this doesn’t qualify as light, but if you want a hearty meal without spending much time in the kitchen, this fits the bill.
Get the full recipe at My Gorgeous Recipes.
Creamy Zucchini Basil Soup
Do you have some spare zucchinis in your fridge? Put them to good use in this creamy soup. Zucchini provides high levels of vitamin C, which helps boost your immune function once the latest bug starts circulating the office. The basil creates a delicious pesto-like tang, and the coconut oil gives you a hefty dose of healthy fat if you’re following the keto diet.
Get the full recipe at Divalicious Recipes.
Low-Carb Goulash Soup with Red Peppers and Cabbage
Goulash screams comfort whether you top it with a dollop of sour cream on a cold night or not. This dish provides a hearty serving of ground beef, making it ideal for chili lovers wanting a new twist. Add two different types of paprika for slightly different phytonutrients and extra spice. You can serve with fried Scandinavian-style cheese “bread” for a hearty meal with barely any carbohydrates.
Get the full recipe at Kalyn’s Kitchen.
Green Goddess Herb Soup
If you can’t get enough avocado between toast and salad dressing, you’ll adore this version of green goddess goodness all stirred up in a soup. Avocado contains a healthy type of fat that helps lower your cholesterol and protect your neurological health. If it’s that time of the month, the parsley in this recipe will help you shed water weight. It contains a substance called apiol, a natural diuretic.
Get the full recipe at Inspector Gorgeous.
Simple Skinny Tomato Soup
Do you love tomato soup but hate all the sodium and artificial flavors in canned varieties? This version cooks up easily and is low in carbohydrates. Use stevia instead of sugar to cut the acidity of the tomatoes and keep this recipe under 125 calories. It makes the perfect starter or a light snack on its own if you freeze individual servings in tins. For even fewer calories, substitute spray for the olive oil.
Get the full recipe at Neil’s Healthy Meals.
Thai Chicken and Vegetable Soup
Does wintertime leave you craving carbs like crazy? Try this deceptively hearty yet veggie-based soup. The chicken gives you lean protein, and the coconut milk provides healthy fats. You can go crazy and add even more vegetables if you wish. Even though this soup is low in carbohydrates, it is high in fiber, meaning it fills you up fast and keeps you sated.
Get the full recipe at Essential Keto.
Keto Low-Carb Egg Drop Soup
If you get egg drop soup via takeout, you can’t control the carb level of your meal. However, if you’re seeking a great starter course for a keto-friendly stir fry, look no further than this take on the Asian classic. A typical serving contains only three net carbs, helpful if you’re watching your intake. With only 44 tiny calories, you can snack on this even at midnight without padding your waistline.
Get the full recipe at That’s Low Carb.
Low-Carb Roasted Red Pepper Soup
Peppers contain more beta-carotene than smaller carrots, so you’ll give your eye health a major boost with this tasty low-carb soup. You don’t need many ingredients to whip this together — you probably have most in your pantry right now. Roasting the red peppers in the oven first helps to improve their flavor. You can make this soup vegan-friendly by substituting almond milk for heavy cream. Top it with roasted nuts for even more healthy fats.
Get the recipe at Cooking LSL.
Additional Soup Pointers
To freeze soups, invest in reusable baggies if you’re limited on space. Alternatively, silicon muffin tins allow you to save individual servings — ideal if you live alone.
When soups call for onion and garlic, browning these slightly in butter first improves flavor. Roast additional veggies in the oven first to enhance the taste and break down substances that can cause bloating in some.
You can make most of these low carb soups vegan-friendly with a few substitutions. Substitute almond milk or rice milk for cream and opt for vegan cheeses. Replace chicken or beef stock with vegetable broth.
Liven up Your Fall with These Low-Carb Soups
Cooler temperatures mean the soup season is back. However, you don’t need to break your commitment to low-carb eating to get in the spirit of things. Simply whip up these dishes this weekend and enjoy hearty, comfort goodness all week long.
Kate Harveston is a freelance writer from Pennsylvania. She has written for a variety of sites on nutrition, fitness, and self-care. If you enjoy her work, you can visit her at her personal blog, So Well, So Woman, or follow her on Twitter @KateHarveston.