10 Keto Soup Recipes With So Much Flavour You'll Need a Bigger Spoon
When you're doing your best to stick to a diet, soup is often a de-facto choice. But more often than not, those soup options are either boring, bland, or from a can. If you've been following the keto diet, and you've done a stellar job of creating meals that are within its high-fat, low-carb stipulations—from cooking sheet pan meals to stocking up on snacks to even serving desserts—then don't let your soups be any different. On the keto diet, soups can be far from ho-hum.
Take our word for it when you get a look and feel for these 10 recipes. We've rounded up choices like Moroccan lentil and chickpea soup, Tuscan white bean and lemon soup, and a vegetable curry soup, and all can be made with ease. But here's what is even better: Every single one of these keto-ready soups is filled with rich flavours and distinct spices that will make you glad you filled up a bowl (and chose to get seconds).
So don't let a keto diet stop you from dipping a spoon into soups that are worthy of the main course. Given that recipes like these exist, all you have to do is pick which one you'd like to try first.
Instant Pot Zuppa Toscana Soup
It takes all of five minutes to prep this recipe from Krista Rollins at Joyful Healthy Eats—and the rest is finished in an Instant Pot. The soup features diced bacon, yellow onion, sausage, cauliflower, and kale in an aromatic broth. "My favorite part about this recipe is the cauliflower," Rollins says. "I was honestly going back and forth on whether I should use potatoes or cauliflower to make it low carb. I'm so glad I went with the cauliflower, it makes this soup different and I love how the cauliflower goes so well with the spiciness of the sausage and bacon."
Keep in mind: "I also intentionally added the kale after the pressure cooking stage because I think it helps keep the texture of the kale a little better," she says.
Crockpot Moroccan Lentil and Chickpea Soup
Not only does this recipe from Half Baked Harvest also require little prep, but it also ensures that you'll get a hearty dish that's still healthy. Tieghan Gerard mixes green lentils, fresh ginger, chickpeas, red bell pepper, and spices together in a crockpot and then waits as the flavors come together over the course of a few hours. "I then topped the soup off with a spoonful of whipped goat cheese, lots of fresh cilantro, mint and lemon juice, plus toasted almonds and pistachios," she notes.
Keep in mind: "If the whipped goat cheese is feeling a little fancy for you (it's just goat cheese beaten together with a little Greek yogurt until creamy), just top the soup with crumbled goat cheese or Greek yogurt," Gerard says.
Cream of Mushroom Chicken Wild Rice Soup
The key ingredients in this recipe from Half Baked Harvest give it a healthy richness, too, and its other additions of thyme, onion, and garlic are equally irresistible. Gerard also adds boneless, skinless chicken breasts and chicken broth to round out the flavors. "It really doesn't get better than a creamy soup, flavored with mushrooms and loaded with wild rice," she says. "I added the chicken for protein and heartiness, but it can easily be left out."
Keep in mind: "Top with the reserved wild mushrooms—warm them if needed," she says.
Crockpot Tuscan White Bean and Lemon Soup
Gerard from Half Baked Harvest also makes this colorful recipe for a cozy night in, which features basil pesto, quinoa, sage, kale, white beans, and a parmesan rind. She's especially clear that the parmesan rind is important since it "adds so much flavor without having to add in a million other ingredients." Top it all with even more grated parmesan, and a delicious meal is served.
Keep in mind: "I made this soup before I left for South Korea, but ended up freezing it, since no one was going to be home to eat it," she says. "Upon returning, I realized what a great idea it is to have frozen soups on hand. It makes for such easy lunches and dinners."
Mean Green Detox Vegetable Soup
When you need a soup that'll get you back to feeling great—or to keep a healthy momentum going—this last recipe from Half Baked Harvest is the ticket. It's filled with various vegetables, like broccoli, kale, and carrots, plus herbs and spices for layers of flavors. "I seasoned it up with loads of fresh ginger, garlic, cayenne, soy sauce and a splash of apple cider vinegar," Gerard notes.
Keep in mind: "It's easy to throw together, just one pot and it's ready in just around an hour," she says.
Chicken Zoodle Soup
Since the keto diet shies away from pasta, this recipe from Food Faith Fitness can still serve up the flavors of a classic chicken noodle soup but with zucchini instead. It's made with carrots, celery, onion, parsley, and chicken, of course, so you won't even mind the switch. "This homemade chicken broth is keto friendly," Taylor Kiser says. "It's just a smattering of delicious herbs, flavors, water and some extra broth for rich flavor."
Keep in mind: "Once the stock is all done, the whole recipe is pretty much done," she adds.
Broccoli Cheese Soup
Kiser also makes it easy to enjoy the flavors of broccoli and cheese while on a diet thanks to this recipe, which is filled with onion, roasted cashews, and almond milk, too. It all comes together in 15 minutes, which is ideal at any time of the week. "Drain the water from the cashews and place them into a high-powered blender along with the rest of the remaining ingredients," she notes.
Keep in mind: "I buy my cashews pre-roasted," she says. "Do not skip roasting, as it adds a lot of the flavor. If your cashews aren't pre-roasted, bake them in a 375-degree oven for seven to 10 minutes until lightly golden brown. Do this before soaking them overnight."
Instant Pot Keto Chili
Once again, Kiser creates a recipe on Food Faith Fitness that tastes good, comes together easily, and fits in with the keto diet, thanks to this Instant Pot chili. It has celery, onion, lean ground beef, tomatoes, and spices, plus a parsley topping—and no beans, even if they might be expected. "All the flavors sitting together in a vat of deliciousness is pretty much just a masterpiece inside your mouth," she says.
Keep in mind: "Once the steam is released, remove the lid and turn it to sauté mode," she says. "Cook for two to four minutes, stirring frequently, until some of the water is evaporated."
It'll be tough not to go for seconds, or even thirds, of this tortilla soup recipe from The Modern Proper, which shreds a rotisserie chicken in red enchilada sauce alongside green chilis, zucchini, corn, onion, garlic, and spices. "It's super satisfying, healthy, quick and inexpensive—what more can we ask for in a weeknight dinner?" the team asks.
Keep in mind: You'll want to use a rotisserie chicken that's still warm since it'll be easier to shred the meat from the bones.
Vegetable Curry Soup
The Modern Proper's vegetable curry soup is yet another colorful and flavorful choice since its ingredients include celery, carrot, ginger, garlic, garam masala, curry powder, coconut milk, and mushrooms. Everything is added to a large, heavy-bottomed pot to combine, and then the soup is served and topped with cilantro and green onions. "The best part is that dinner is done in 30 minutes and you've got leftovers to be excited about for lunch the next day," Natalie Mortimer says.
Keep in mind: "This soup uses a combination of curry powder and garam masala for a whole new flavor combo that is just too good and left me craving more," Mortimer notes.
Whip up your soups using these tools: