As the leaves change and the air turns crisp, there’s nothing quite like curling up with a warm bowl of soup. Fall is the perfect time to enjoy hearty, low-carb keto soups that not only satisfy your taste buds but also keep your diet in check. Here are five delicious keto soup recipes that are sure to keep you cozy during the chilly months ahead.
Key Takeaways
- These soups are perfect for cooler weather, providing warmth and comfort.
- Each recipe is low in carbs, making them ideal for a keto diet.
- You can customize each soup to suit your taste or dietary needs.
- These soups are packed with flavor and nutrients, keeping you satisfied.
- They’re easy to make, perfect for busy weeknights or meal prep.
1. Turmeric Chicken Soup
This nourishing chicken soup is perfect for chilly days. It’s made with rotisserie chicken, fresh herbs, and a hint of turmeric and lemon. The spices not only add flavor but also provide health benefits, making it a great choice for anyone looking to stay warm and healthy.
Ingredients
- 1 rotisserie chicken, shredded
- 4 cups chicken broth
- 1 tablespoon turmeric
- 1 teaspoon ginger
- 1 lemon, juiced
- Salt and pepper to taste
- Fresh herbs (like parsley or cilantro)
Instructions
- In a large pot, combine the chicken broth, turmeric, and ginger. Bring to a boil.
- Add the shredded chicken and let it simmer for about 10 minutes.
- Stir in the lemon juice and season with salt and pepper.
- Serve hot, garnished with fresh herbs.
Nutritional Benefits
| Nutrient | Amount per serving |
|---|---|
| Calories | 250 |
| Protein | 30g |
| Carbohydrates | 5g |
| Fat | 10g |
This soup is not just tasty; it’s also a great way to boost your immune system during the fall season!
2. Keto Chicken Soup
This comforting low-carb chicken soup is perfect for chilly days. It’s loaded with healthy veggies and tender chicken, making it a great choice for anyone on a keto diet. Here’s how to make it:
Ingredients
- 4 slices of bacon, chopped
- 1 tablespoon olive oil
- 1/4 cup onion, chopped
- 1 tablespoon fresh garlic, minced
- 8 cups chicken stock
- 4 cups cooked chicken breast, chopped
- 2 cups yellow squash, sliced
- 4 cups swiss chard, chopped
- Salt and pepper to taste
Cooking Steps
- In a large pot, cook the bacon until crispy.
- Add olive oil, onion, and garlic; sauté until soft.
- Pour in chicken stock and bring to a boil.
- Add the chicken, squash, and swiss chard; simmer until veggies are tender.
- Season with salt and pepper before serving.
Nutritional Information
| Nutrient | Amount per Serving |
|---|---|
| Calories | 136 |
| Net Carbs | 4g |
| Protein | 20g |
This soup is not only delicious but also a great way to stay on track with your keto goals. Enjoy it for lunch or dinner, and feel satisfied without the carbs!
3. Keto Broccoli Cheddar Soup
This low carb broccoli cheddar cheese soup is a warm and creamy delight, perfect for chilly fall days. It combines the rich flavors of cheese with tender broccoli, making it a comforting meal that everyone will love.
Ingredients
- 1 tablespoon butter
- 1 tablespoon olive oil
- 1 small onion, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 4 cups broccoli florets
- 3 cups low sodium chicken broth
- 1 cup heavy cream
- 2 cups shredded cheddar cheese
Instructions
- In a large pot, heat the butter and olive oil over medium heat.
- Add the onion, celery, and garlic, cooking until soft.
- Stir in the broccoli and chicken broth, bringing it to a boil.
- Reduce heat and simmer until the broccoli is tender.
- Add the heavy cream and cheese, stirring until melted and smooth.
This soup is not just delicious; it’s also a great way to sneak in some extra veggies! Enjoy it with a side salad or on its own for a satisfying meal.
4. Roasted Butternut Squash Soup
This delicious butternut squash soup is perfect for fall! It’s thick and silky smooth, making it a comforting choice for chilly days. You can easily make it with simple ingredients, either on the stove or in the Instant Pot.
Ingredients
- 1 medium butternut squash, peeled and cubed
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon salt
- 1/2 teaspoon pepper
- 1/2 teaspoon nutmeg
- 1 tablespoon olive oil
Instructions
- Preheat your oven to 400°F (200°C).
- Toss the butternut squash, onion, and garlic with olive oil, salt, and pepper.
- Spread the mixture on a baking sheet and roast for 25-30 minutes until tender.
- Transfer the roasted veggies to a pot, add the broth, and bring to a boil.
- Blend until smooth, then stir in nutmeg.
Nutritional Information
| Serving Size | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|
| 1 cup | 150 | 20g | 3g | 5g |
This soup is a great way to enjoy seasonal flavors while keeping your meals low-carb. It’s a wonderful option for anyone looking to warm up on a cool fall evening!
5. Keto Chili
Ingredients
- 1 lb ground beef or turkey
- 1 can diced tomatoes
- 1 cup mushrooms, chopped
- 1 bell pepper, diced
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 tbsp chili powder
- 1 tsp cumin
- Salt and pepper to taste
Instructions
- In a large pot, brown the ground meat over medium heat.
- Add the onion, garlic, bell pepper, and mushrooms. Cook until softened.
- Stir in the diced tomatoes, chili powder, cumin, salt, and pepper.
- Simmer for about 30 minutes, stirring occasionally.
This keto chili recipe has 7.8g of carbs and 3.0g of fiber per serving. That comes to 4.8g net carbs per serving. Perfect for a cozy fall evening!
Tips for Customization
- Add more veggies: Consider adding zucchini or spinach for extra nutrients.
- Spice it up: Adjust the chili powder to make it as spicy as you like.
- Top it off: Serve with avocado or shredded cheese for added flavor.
Enjoying a warm bowl of keto chili is a great way to stay on track with your diet while savoring the flavors of fall!
Final Thoughts
As the leaves change and the air gets cooler, there’s nothing quite like a warm bowl of soup to make you feel cozy. The five low-carb keto soups we’ve shared are not only delicious but also easy to make. Whether you prefer something creamy or a lighter broth, these recipes have something for everyone. Don’t be afraid to try new flavors and mix in your favorite ingredients. We hope you enjoy these soups as much as we do! Share your thoughts or your own soup creations in the comments below.
Frequently Asked Questions
Can I prepare keto soups ahead of time?
Absolutely! You can make most keto soups in advance and keep them in the fridge for 3 to 5 days.
Which vegetables are good for keto soups?
Great choices include cauliflower, broccoli, zucchini, spinach, cabbage, and mushrooms. Stay away from starchy veggies like potatoes and corn.
How can I thicken keto soups without adding carbs?
You can use ingredients like cream cheese, heavy cream, or coconut milk. You can also blend in pureed veggies like cauliflower or pumpkin.
Is it possible to make these soups without dairy?
Yes! You can replace dairy items with coconut milk or almond milk to keep the soup creamy.
What are some low-carb toppings for soups?
Consider toppings like shredded cheese, crispy bacon, or fresh herbs to add flavor without extra carbs.
Can I freeze keto soups for later?
Yes, most keto soups freeze well. Just make sure to store them in airtight containers.
