Low carb diets have gained immense popularity for their benefits in weight management, blood sugar control, and overall health.
Soups are an ideal way to enjoy hearty, comforting meals while keeping carbohydrates in check.
With a wide variety of ingredients—from fresh vegetables and lean proteins to creamy bases made without heavy carbs—low carb soups can be both satisfying and flavorful.
This collection of 22+ low carb soup recipes showcases diverse options, from spicy sausage and kale to creamy cauliflower and avocado blends, helping you stay on track without sacrificing taste or nutrition.
22+ Delicious Low Carb Soup Recipes to Keep You Healthy and Satisfied
Exploring these 22+ low carb soup recipes reveals how easy and delicious sticking to a low carb lifestyle can be.
Whether you prefer light broths, creamy purees, or spicy, protein-packed bowls, these soups provide comforting meals that support your health goals.
Incorporating these recipes into your weekly menu ensures variety, flavor, and the satisfaction of wholesome, low carb eating.
Zucchini Noodle Chicken Soup
This low carb zucchini noodle chicken soup is a fresh, light alternative to traditional noodle soups.
Using zucchini noodles instead of pasta keeps the carbs low while maintaining a satisfying texture.
Tender chicken and flavorful broth combine with fresh herbs for a comforting and nutritious meal.
Ingredients:
- Chicken breast, cooked and shredded
- Zucchini, spiralized into noodles
- Chicken broth
- Garlic, minced
- Onion, diced
- Carrots, sliced thin (optional, for minimal carbs)
- Olive oil
- Fresh parsley and thyme
- Salt and pepper to taste
Instructions:
Sauté garlic and onion in olive oil until translucent. Add chicken broth and bring to a simmer. Stir in shredded chicken and thinly sliced carrots if using. Add zucchini noodles last and cook briefly until just tender. Season with salt, pepper, and fresh herbs.
This soup delivers a satisfying and wholesome flavor with a fraction of the carbs of traditional chicken noodle soup, perfect for low carb and keto diets.
Cauliflower and Bacon Soup
Cauliflower and bacon soup is a creamy, indulgent low carb option packed with smoky bacon flavor and silky cauliflower puree.
It’s a comforting dish that fits perfectly into low carb meal plans without sacrificing richness or taste.
Ingredients:
- Cauliflower florets
- Bacon, chopped
- Onion, diced
- Garlic, minced
- Chicken broth
- Heavy cream or coconut cream
- Olive oil or butter
- Salt and pepper to taste
Instructions:
Cook bacon until crispy and set aside. In the same pot, sauté onion and garlic in bacon fat or olive oil. Add cauliflower and chicken broth, then simmer until cauliflower is tender. Use an immersion blender to puree the soup until smooth. Stir in cream and cooked bacon. Season with salt and pepper.
This soup is creamy, flavorful, and filling, providing a perfect balance of comfort and low carb nutrition.
Spicy Sausage and Kale Soup
This spicy sausage and kale soup combines savory sausage with nutrient-dense kale in a flavorful, low carb broth.
The addition of spices gives it a bold kick, making it an excellent choice for a hearty, satisfying meal without the carbs.
Ingredients:
- Spicy Italian sausage, sliced or crumbled
- Fresh kale, chopped
- Onion, diced
- Garlic, minced
- Chicken broth
- Crushed red pepper flakes
- Olive oil
- Salt and pepper to taste
Instructions:
Brown the sausage in olive oil and remove from the pot. Sauté onion and garlic in the same pot until fragrant. Add chicken broth, kale, cooked sausage, and crushed red pepper flakes. Simmer until kale is tender. Season with salt and pepper.
This soup is rich, spicy, and packed with protein and fiber, making it a perfect low carb option that doesn’t compromise on flavor or satisfaction.
Creamy Broccoli Soup
This creamy broccoli soup is a smooth, low carb delight that highlights fresh broccoli’s natural flavor.
Made with simple ingredients and blended to a silky texture, it’s both comforting and nutritious without any heavy carbs.
Ingredients:
- Fresh broccoli florets
- Onion, chopped
- Garlic, minced
- Chicken or vegetable broth
- Heavy cream or coconut milk
- Olive oil or butter
- Salt and pepper to taste
Instructions:
Sauté onion and garlic in olive oil or butter until soft. Add broccoli and broth, then simmer until the broccoli is tender. Use an immersion blender to puree the soup until smooth. Stir in cream, season with salt and pepper, and heat through.
This soup is perfect for a low carb diet, offering a creamy, satisfying experience that’s rich in vitamins and fiber.
Turkey and Cabbage Soup
Turkey and cabbage soup is a hearty, low carb recipe that combines lean turkey with fiber-rich cabbage in a flavorful broth.
It’s a warming, filling dish ideal for anyone watching carbs but wanting a nourishing meal.
Ingredients:
- Ground turkey
- Cabbage, shredded
- Onion, diced
- Garlic, minced
- Chicken broth
- Olive oil
- Thyme and bay leaf
- Salt and pepper to taste
Instructions:
Brown ground turkey in olive oil and set aside. Sauté onion and garlic until translucent. Add cabbage, broth, thyme, and bay leaf. Bring to a simmer, then add turkey back to the pot. Cook until cabbage is tender. Remove bay leaf and season with salt and pepper.
This soup provides a comforting combination of protein and greens with minimal carbs, perfect for healthy meal planning.
Spiced Pumpkin Soup
Spiced pumpkin soup is a creamy, low carb option that uses pumpkin puree and warming spices to create a flavorful, autumn-inspired dish.
It’s silky, satisfying, and ideal for cozy meals without excess carbohydrates.
Ingredients:
- Pumpkin puree
- Onion, chopped
- Garlic, minced
- Chicken or vegetable broth
- Heavy cream or coconut milk
- Olive oil
- Ground cinnamon, nutmeg, and ginger
- Salt and pepper to taste
Instructions:
Sauté onion and garlic in olive oil until soft. Add pumpkin puree, broth, and spices. Simmer for 10-15 minutes. Use an immersion blender if needed for smoothness. Stir in cream, season with salt and pepper, and heat through.
This soup offers rich flavors and creamy texture while staying low carb, making it a perfect addition to your healthy meal rotation.
Cauliflower and Leek Soup
This cauliflower and leek soup is a velvety low carb option combining mild leeks and creamy cauliflower.
It’s smooth, comforting, and perfect for a light yet satisfying meal that fits well into low carb lifestyles.
Ingredients:
- Cauliflower florets
- Leeks, sliced and cleaned
- Garlic, minced
- Chicken or vegetable broth
- Heavy cream or coconut milk
- Olive oil or butter
- Salt and pepper to taste
Instructions:
Sauté leeks and garlic in olive oil or butter until softened. Add cauliflower and broth, then simmer until cauliflower is tender. Blend until smooth using an immersion blender. Stir in cream, season with salt and pepper, and warm through.
This soup delivers a delicate flavor and creamy texture without heavy carbs, making it a nutritious and elegant low carb choice.
Beef and Cabbage Soup
Beef and cabbage soup is a hearty, low carb recipe that pairs lean beef with crisp cabbage in a savory broth.
It’s filling and rich in protein, ideal for anyone seeking a warming, carb-conscious meal.
Ingredients:
- Lean ground beef
- Cabbage, chopped
- Onion, diced
- Garlic, minced
- Beef broth
- Olive oil
- Bay leaf
- Salt and pepper to taste
Instructions:
Brown ground beef in olive oil and set aside. Sauté onion and garlic until fragrant. Add cabbage, beef broth, and bay leaf. Return beef to the pot and simmer until cabbage is tender. Remove bay leaf and season with salt and pepper.
This soup combines hearty beef and nutritious cabbage for a satisfying low carb meal perfect for cooler days.
Spicy Cauliflower Soup
Spicy cauliflower soup adds a kick to the classic creamy cauliflower base with chili flakes and warming spices.
It’s a flavorful and comforting low carb option that’s both healthy and satisfying.
Ingredients:
- Cauliflower florets
- Onion, chopped
- Garlic, minced
- Chicken broth
- Heavy cream or coconut milk
- Olive oil
- Crushed red pepper flakes
- Cumin
- Salt and pepper to taste
Instructions:
Sauté onion and garlic in olive oil until soft. Add cauliflower, broth, cumin, and red pepper flakes. Simmer until cauliflower is tender. Blend until smooth, stir in cream, and season with salt and pepper. Warm through before serving.
This soup offers a spicy twist on a creamy favorite, perfect for those who like a little heat in their low carb meals.
Chicken and Spinach Soup
This chicken and spinach soup is a flavorful, low carb option that combines lean protein with nutrient-rich spinach.
The clear broth is light yet satisfying, making it perfect for a healthy and quick meal.
Ingredients:
- Cooked shredded chicken
- Fresh spinach
- Chicken broth
- Garlic, minced
- Onion, diced
- Olive oil
- Salt and pepper to taste
Instructions:
Sauté garlic and onion in olive oil until translucent. Add chicken broth and bring to a simmer. Stir in shredded chicken and fresh spinach, cooking until spinach wilts. Season with salt and pepper.
This soup is a simple, nourishing dish that’s easy to prepare and keeps carbs low while delivering great flavor and nutrition.
Mushroom and Thyme Soup
Mushroom and thyme soup offers an earthy, low carb delight with tender mushrooms and aromatic thyme in a creamy broth.
It’s perfect for a cozy meal that doesn’t compromise on taste or dietary goals.
Ingredients:
- Mixed mushrooms, sliced
- Onion, chopped
- Garlic, minced
- Chicken or vegetable broth
- Heavy cream or coconut milk
- Fresh thyme
- Olive oil or butter
- Salt and pepper to taste
Instructions:
Sauté onion, garlic, and mushrooms in olive oil or butter until tender. Add broth and thyme, then simmer. Blend part of the soup for creaminess or leave chunky. Stir in cream, season with salt and pepper, and warm through.
This soup combines rich mushroom flavor and gentle herbs for a satisfying low carb meal.
Spicy Tomato and Beef Soup
Spicy tomato and beef soup is a bold, low carb choice featuring lean beef and tangy tomatoes with a hint of heat.
It’s packed with protein and flavor, perfect for a filling dinner.
Ingredients:
- Lean ground beef
- Diced tomatoes (no sugar added)
- Onion, chopped
- Garlic, minced
- Beef broth
- Olive oil
- Chili powder and cayenne pepper
- Salt and pepper to taste
Instructions:
Brown ground beef in olive oil and set aside. Sauté onion and garlic until soft. Add tomatoes, beef broth, and spices. Return beef to the pot and simmer until flavors meld. Adjust seasoning.
This spicy, robust soup offers warmth and richness while keeping carbohydrates low and protein high.
Cabbage and Sausage Soup
This cabbage and sausage soup is a hearty low carb meal that combines savory sausage with tender cabbage in a flavorful broth.
It’s filling and perfect for warming up on chilly days while keeping carbs in check.
Ingredients:
- Italian sausage, sliced or crumbled
- Green cabbage, chopped
- Onion, diced
- Garlic, minced
- Chicken broth
- Olive oil
- Salt and pepper to taste
Instructions:
Brown the sausage in olive oil and remove from the pot. Sauté onion and garlic until fragrant. Add cabbage and chicken broth, bring to a simmer. Return sausage to the pot and cook until cabbage is tender. Season with salt and pepper.
This soup balances rich sausage flavor with crisp cabbage, making it a delicious and satisfying low carb option.
Creamy Spinach Soup
Creamy spinach soup is a smooth and nourishing low carb choice, highlighting fresh spinach in a velvety broth enriched with cream.
It’s simple to make and packed with nutrients.
Ingredients:
- Fresh spinach
- Onion, chopped
- Garlic, minced
- Chicken or vegetable broth
- Heavy cream or coconut milk
- Olive oil or butter
- Salt and pepper to taste
Instructions:
Sauté onion and garlic in olive oil or butter until soft. Add spinach and broth, cooking until spinach wilts. Blend the soup until smooth, stir in cream, and season with salt and pepper. Warm through before serving.
This soup is both creamy and light, perfect for those seeking a comforting low carb meal.
Broccoli and Cheese Soup
Broccoli and cheese soup is a classic low carb favorite combining tender broccoli with rich cheese in a creamy base.
It’s indulgent yet fits well within low carb diets.
Ingredients:
- Broccoli florets
- Onion, diced
- Garlic, minced
- Chicken broth
- Heavy cream
- Cheddar cheese, shredded
- Butter or olive oil
- Salt and pepper to taste
Instructions:
Sauté onion and garlic in butter or olive oil until softened. Add broccoli and broth, simmer until broccoli is tender. Blend partially for texture, then stir in cream and cheddar cheese until melted. Season with salt and pepper.
This soup offers a comforting, cheesy flavor that’s satisfying without excess carbs.
Turkey and Spinach Soup
This turkey and spinach soup is a lean, protein-rich low carb meal that combines tender turkey pieces with nutrient-dense spinach in a savory broth.
It’s perfect for a light yet satisfying dish that supports healthy eating goals.
Ingredients:
- Cooked turkey breast, shredded or diced
- Fresh spinach
- Chicken broth
- Onion, diced
- Garlic, minced
- Olive oil
- Salt and pepper to taste
Instructions:
Sauté onion and garlic in olive oil until translucent. Add chicken broth and bring to a simmer. Stir in turkey and fresh spinach, cooking until spinach wilts. Season with salt and pepper.
This soup is quick to prepare, nourishing, and keeps carbohydrates low while offering rich flavor.
Creamy Cauliflower and Leek Soup
This creamy cauliflower and leek soup is a smooth and satisfying low carb option that blends mild leeks with creamy cauliflower in a comforting broth.
It’s elegant, nutritious, and perfect for any season.
Ingredients:
- Cauliflower florets
- Leeks, cleaned and sliced
- Garlic, minced
- Chicken or vegetable broth
- Heavy cream or coconut milk
- Olive oil or butter
- Salt and pepper to taste
Instructions:
Sauté leeks and garlic in olive oil or butter until softened. Add cauliflower and broth, simmer until tender. Blend until smooth, stir in cream, season with salt and pepper, and heat through.
This soup combines delicate flavors and creamy texture to create a luxurious low carb meal.
Spicy Shrimp and Vegetable Soup
Spicy shrimp and vegetable soup is a flavorful, low carb dish that pairs tender shrimp with a mix of fresh vegetables in a spicy broth.
It’s light, protein-packed, and perfect for those who enjoy bold flavors.
Ingredients:
- Shrimp, peeled and deveined
- Zucchini, sliced
- Bell peppers, diced
- Onion, diced
- Garlic, minced
- Chicken or vegetable broth
- Olive oil
- Crushed red pepper flakes
- Salt and pepper to taste
Instructions:
Sauté onion and garlic in olive oil until fragrant. Add broth, zucchini, and bell peppers, simmer until vegetables are tender. Add shrimp and crushed red pepper flakes, cook until shrimp are pink and cooked through. Season with salt and pepper.
This soup offers a spicy kick with fresh seafood and vegetables, making it a perfect low carb meal full of flavor and nutrition.
Creamy Avocado Soup
This creamy avocado soup is a unique low carb option that blends ripe avocados with fresh herbs and a touch of lime for a refreshing, smooth soup.
It’s served chilled, making it perfect for warm days or light meals.
Ingredients:
- Ripe avocados
- Chicken or vegetable broth
- Lime juice
- Garlic, minced
- Fresh cilantro
- Olive oil
- Salt and pepper to taste
Instructions:
Blend avocados, broth, lime juice, garlic, cilantro, and olive oil until smooth. Chill in the refrigerator before serving. Season with salt and pepper to taste.
This soup is creamy, tangy, and packed with healthy fats, making it a deliciously satisfying low carb choice.
Spicy Turkey Chili Soup
Spicy turkey chili soup is a hearty, low carb meal that combines lean ground turkey with tomatoes and warming spices.
It’s rich in protein and flavor, perfect for a filling dinner that won’t spike your carbs.
Ingredients:
- Ground turkey
- Diced tomatoes (no sugar added)
- Onion, chopped
- Garlic, minced
- Chicken broth
- Chili powder, cumin, and smoked paprika
- Olive oil
- Salt and pepper to taste
Instructions:
Brown ground turkey in olive oil, then set aside. Sauté onion and garlic until fragrant. Add tomatoes, broth, and spices, then return turkey to the pot. Simmer until flavors meld. Season with salt and pepper.
This soup delivers bold, spicy flavors with minimal carbs and plenty of satisfying protein.
Cabbage and Mushroom Soup
Cabbage and mushroom soup is a flavorful, low carb vegetarian option featuring earthy mushrooms and crisp cabbage in a savory broth.
It’s light yet hearty, ideal for a healthy and satisfying meal.
Ingredients:
- Green cabbage, chopped
- Mixed mushrooms, sliced
- Onion, diced
- Garlic, minced
- Vegetable broth
- Olive oil
- Thyme
- Salt and pepper to taste
Instructions:
Sauté onion and garlic in olive oil until soft. Add mushrooms and cook until tender. Stir in cabbage, broth, and thyme. Simmer until cabbage is tender. Season with salt and pepper.
This soup combines textures and deep flavors while keeping carbs low and nutrition high.
Conclusion
With this extensive selection of 22+ low carb soups, meal planning becomes both enjoyable and nutritious. These recipes demonstrate that low carb meals don’t have to be bland or repetitive—there’s something for every palate and occasion. By embracing these soups, you can enjoy warming, tasty dishes that nourish your body and keep your carb intake in check.
