21 Keto Soup Recipes for Cold Weather Cooking
Updated
Fall hits and I'm making soup every Sunday. One big pot covers lunch for the whole week. These 19 range from a 30-minute coconut Thai chicken to a Vietnamese beef pho that simmers for hours, and about a dozen things in between.
The thing that knocks most soups off keto is the thickener. Flour, cornstarch, potatoes. I thicken with heavy cream, cheese, and a little xanthan gum instead, which is how something as creamy as my clam chowder stays low carb. Broth-based soups are even easier, since they were never the problem. Watch the store-bought stuff, though. Canned soup leans on starch more than you'd expect.
Chicken Soups
Most of these start with bone broth, which gives the base more body than store-bought stock. Chicken soup is where I do the majority of my cold-weather batch cooking.
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Keto White Chicken Chili
More than 55 ratings at 4.9 stars. White chicken chili with green chiles and a thick, cream-based broth. I've made this more than any other soup on this list (by a lot).
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Keto Chicken and Dumplings
Fluffy dumplings. They're made from almond flour and drop right into the broth. The shredded chicken pulls apart into the liquid, and at 42.7g protein per bowl it actually fills you up.
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Keto Chicken Soup with Egg Noodles
Homemade egg noodles, from scratch, in a classic chicken broth. About three net carbs per serving. The noodles take ten minutes and I will not buy them from a box.
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Spicy Keto Thai Chicken Soup
Thai coconut broth with lemongrass and chilies. You steam the chicken in a foil packet first, then tear it into the broth. Eight net carbs and a lot of heat if you want it.
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Keto Chicken & Rice Soup
Panera's broccoli cheddar soup inspired this one (the chicken and rice version). Cauliflower rice replaces the grain, and it's ready in about 30 minutes on a weeknight.
Beef Soups and Stews
Beef soup needs time. I almost always use the slow cooker here, so I can put it together before work and come home to something that's been developing all day.
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Keto Beef Stew
Beef stew, the straightforward kind. Chunky vegetables, a thick gravy, under five net carbs. A 4.6 star average from more than 15 ratings.
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Keto Italian Beef Stew
Italian herbs and tomatoes go into this one, along with a long braise that makes the beef fall apart. Six net carbs and around 30 grams of protein. I make it every December.
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Keto Taco Soup
Taco seasoning in a stew. It works. Beef, vegetables, cumin-heavy broth, and it freezes in portions for the whole month.
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Keto Beef Pho
Under three net carbs for Vietnamese beef pho. The broth gets cinnamon, star anise, and cloves, then simmers for hours until it smells like an actual pho shop.
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Keto Italian Wedding Soup
Italian wedding soup with spinach and small meatballs. The orzo is a hearts-of-palm swap, which sounds odd and works completely. 41.5g protein.
Creamy and Cheesy
These are the ones people ask for at dinner. Heavy cream, sharp cheddar, butter. Not subtle soups.
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Keto Cheeseburger Soup
Cheeseburger soup. Diced pickle on top, sharp cheddar stirred in at the end, 3.1g net carbs. My family requests this one the most out of anything in this section.
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Keto Clam Chowder
Rated 4.8 by more than 25 readers. New England clam chowder with cauliflower filling in for potato. Ready in under 30 minutes, which is genuinely faster than most potato-based versions.
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Instant Pot Easy Keto Lasagna Soup
Lasagna soup. The Instant Pot handles it in 20 minutes. Ground beef, ricotta spooned on top, and 5.7g net carbs per bowl.
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Keto Beef & Tomato Soup
Beef and tomato, richer than the name suggests. The tomato base thickens as it cooks down and the ground beef absorbs it. 46.8g protein per serving.
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Keto Peanut and Pumpkin Soup
Pumpkin and peanut, with jalapeno. A weird combination that I was skeptical about the first time I made it and have come back to every October since. 5.3g net carbs.
Lighter Soups and Extras
Brothy instead of creamy. These are the soups I make when I want something that feels less heavy, plus the bone broth recipe that underlies almost everything else here.
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Minestrone Soup
Minestrone built on lupini beans instead of kidney beans. Eight net carbs, more than 15 ratings at 4.6 stars, and it tastes like the version my grandmother made, more or less.
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Keto Turkey Soup
Leftover Thanksgiving turkey, a carcass worth of bone broth, and a creamy base. 5.1g net carbs. The best thing to do with the holiday bird after the actual holiday.
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Chicken Bone Broth
Zero net carbs, 20 grams of protein, a 4.7 star average from more than 20 ratings. Whole chicken goes in, long simmer, and the result is a broth I drink straight or use as the base for half the soups on this page.
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Keto Bread Bowl
Bread bowl. Yes, it's keto. 7.9g net carbs and dense enough that it holds an entire serving of chowder without going soggy.
