I am not a winter person. The biting cold, the snow, all those layers of clothing. It is just not for me.
I can live in a perpetual summer and be happy. But as I am not a full-time traveler chasing the summer, I have to deal with the winters here at home (which are thankfully not too bad).
There is one thing I do look forward to though in winter, and that is soup. Creamy, hearty, veggie-filled soup. Between that and stews, I don’t eat much else throughout the winter months.
Many popular soups are surprisingly high in carbs – this can be due to using very starchy vegetables (like potatoes), or thickeners (like cornflour). If you’re fairly new to following a ketogenic diet, you’ll be pleased to hear that is actually quite simple to adjust soup recipes to be low in carbs, and high in fat.
How To Make Your Soup Keto-Friendly
Firstly – choose fattier cuts for your protein. Chicken thighs, rib-eye, and salmon are good options. Not only do they help with your ketone production and provide you with a good dose of omega 6 & 9, but they improve the flavor of the soup.
Next – select vegetables that are low-carb. Broccoli, celery, mushrooms, and cabbage are all delicious, and low carb, vegetables that work well in soups. Soups are also a good way to make use of vegetables that are not fresh and crisp anymore (but not quite ready for the compost heap yet).
And lastly – your extra fat. The fatty cuts of meat are often not enough to get to the correct ratio of fat. You can increase the fat content (and the flavor!) of your soups by adding cheese, butter, cream, or coconut cream.
Keto Soup Recipes
To get you started, I have put together a selection of delicious ketogenic soup recipes for you to try this winter.
Image credit goes to Diet Doctor
Chicken noodle soup is the ‘go-to’ soup when fighting a cold. This version is made without the noodles to keep it keto and is made with bone broth to up the nutrient factor. Even if you’re not sick, and just craving a hearty, comforting soup, you can give this Keto no-noodle chicken soup at try.
- Calories: 509
- Fats: 40g
- Proteins: 33g
- Net Carbs: 4g
View this recipe on Keto Bootstrap: Keto no-noodle chicken soup
Keto Broccoli Cheddar Soup
Image credit goes to Hey Keto Mama
Broccoli cheddar soup is commonly made with potatoes to make it thick and creamy – not very keto-friendly! Sam has adapted the recipe a bit to make this Keto Broccoli Cheddar Soup – just as tasty and flavourful, but without the carbs! It is rich and creamy, but thinner than the ‘standard’ version. If you prefer a thicker soup, simply add some xanthan gum.
- Calories: 285
- Fats: 24g
- Proteins: 12g
- Net Carbs: 2g
View this recipe on Hey Keto Mama: Keto Broccoli Cheddar Soup
Keto Cabbage Soup
Image credit goes to Ketogasm
The Instant Pot is a must-have in any keto kitchen! There are so many delicious, keto-friendly recipes that you can make using one. And this Keto Cabbage Soup is no exception! This is a soup-er (haha) simple recipe, using simple, uncomplicated ingredients, cooked in an Instant Pot.
- Calories: 261
- Fats: 18g
- Proteins: 17g
- Net Carbs: 1g
View this recipe on Ketogasm: Keto Cabbage Soup
Keto Cream of Chicken Soup with Bacon
Image credit goes to Low Carb Yum
Chicken, bacon, and mushrooms are a delicious combination – especially in soup form. This soup is like cream of chicken meets cream of mushroom, with some bacon thrown in for fun. The Keto Cream of Chicken Soup with Bacon is very creamy, it isn’t very thick.
While this doesn’t affect the quality of the soup, if you prefer a thicker soup, you can add some xanthan gum.
- Calories: 247
- Fats: 17.9g
- Proteins: 18.4g
- Net Carbs: 2.1g
View this recipe on Low Carb Yum: Keto Cream of Chicken Soup with Bacon
Easy Low Carb Chicken Soup
Image credit goes to Low Carb Maven
A chicken soup made from scratch AND in under 30 minutes? I did not think it could be done, but Kim shares her Easy Low Carb Chicken Soup that is filled with veggies and chicken, and is ready to eat in just 30 minutes.
The secret is using pre-cooked chicken (you can collect rotisserie chicken on the way home), and pre-made chicken broth.
- Calories: 274
- Fats: 15g
- Proteins: 26g
- Net Carbs: 5g
View this recipe on Low Carb Maven: Easy Low Carb Chicken Soup
One Pot Creamy Meatball Soup
Image credit goes to Sweet C’s Designs
I’m quite sure I have never had meatballs in a soup before, but after checking out this recipe I am definitely keen to give it a go! This One Pot Creamy Meatball Soup is ready in under 40 minutes, and keeps well, making it a great option for keto lunches at work.
- Calories: 971
- Fats: 82g
- Proteins: 49g
- Net Carbs: 4g
View this recipe on Sweet C’s Designs: One Pot Creamy Meatball Soup
Keto French Onion Soup
Image credit goes to Fat For Weight Loss
Did you know onion soup used to be considered a ‘poor person’s’ food? This was because onions grew easily and were a staple food. The Keto French Onion Soup is based on the traditional French Onion Soup (but without the crusty bread on the side!)
This flexible soup can be made vegetarian by using veggie stock instead of beef, and can even be made vegan by using coconut oil instead of butter.
The sweetener might seem like an odd addition, but it helps bring out the rich flavor of the onions!
- Calories: 212
- Fats: 18g
- Proteins: 3g
- Net Carbs: 5g
View this recipe on Fat For Weight Loss: Keto French Onion Soup
Bacon Cheeseburger Soup
If you’re the type of cook who likes to cook in bulk and freeze for later, then this is a good keto soup option for you. This Bacon Cheeseburger Soup can be made in a big batch in the slow cooker, and then portioned off and frozen.
In fact – the longer this soup is cooked, the more the flavors meld together, so it is recommended you cook this on low to get the most of the different flavors.
- Calories: 572
- Fats: 48.6g
- Proteins: 23.4g
- Net Carbs: 3.4g
View this recipe on ruled.me: Bacon Cheeseburger Soup
Keto Seafood Soup
Image credit goes to Headbanger’s Kitchen
I love including recipes from Headbanger’s Kitchen – not only because Sahil always has excellent keto recipes, but how often do you come across an Indian YouTuber, metal musician, with a food blog?
This Asian-style seafood spot will hit the spot on a cold winter’s day. It isn’t exactly a ‘traditional’ soup – recipe creator Sahil came upon it quite by chance. But the Keto Seafood Soup looks rich, tasty, and flavorful.
If you’re not a fan of seafood, you can swap it out for chicken and keep the rest of the ingredients the same. This will also be quite a ‘thin’, broth-like soup as there is no thickener. (Cornflour is often used in Chinese soups to thicken them up.)
- Calories: 137
- Fats: 10g
- Proteins: 10g
- Net Carbs: 2g
View this recipe on Headbanger’s Kitchen: Keto Seafood Soup