Despite being restrictive in carb intake, doing the keto diet doesn’t necessarily mean you can’t have creamy food like soup.
Luckily, you can still have a bowl of warm and soothing soup when on a keto diet. And these are easy-to-cook and rich with protein and fiber.
The key here is to look for high-quality ingredients. Not only will every bite be filled with healthy fats, but you’ll also bypass brain fog and inflammation. Since soups don’t oxidize very fast, they also make the ideal meal prep option.
Make these hot or cold keto soup recipes year-round for meals that will comfort you from the inside out:
Lamb and Herb Bone Broth
Did you know that you can create your own Homemade Lamb and Herb Bone Broth?
Broths are a staple with low-carb, paleo, and ketogenic diets.
Learning to make your homemade bone broths in bulk will save you money and be of superb quality.
Bone broth and stock are all created on the same basic foundation; water, bones, sometimes meat, and vegetables.
The lamb and herb bone broth can be used to replaced chicken, vegetable, or beef stock in your favorite recipes.
The lamb and herb bone broth recipe serve four people. It can be saved in the fridge for up to one week or frozen for up to three months.
- 1 pound of Lamb Bones
- 1 tablespoon of Olive Oil
- 1 small Onion, large dice
- 3 medium Carrots, cut into chunks
- 3 sticks of Celery, roughly chopped
- 3 cloves of Garlic
- 3 sprigs of Rosemary
- 5 sprigs of Thyme
- 1-3 gallons of Water
- Salt, optional
- Preheat oven to 200C/390F.
- Put lamb bones into a roasting pan and cook for 30-40 minutes, until well browned.
- In a large stockpot, add some oil and place over medium heat.
- Add the onion, carrot, celery, garlic, thyme, and rosemary and saute for 5 minutes.
- Add the lamb bones and scrape any fat or juices from the roasting pan into the pot.
- Add 1 gallon of water and allow it to come to a simmer before reducing the heat to low.
- Simmer for 8-24 hours uncovered, adding more water when the level drops. The amount of water you need will depend on how long you wish to cook the broth.
- After the broth is cooked for your desired length of time, strain the broth through a fine-mesh strainer.
- Enjoy hot or chill and use as desired.
Chicken Feet Bone Broth
Chicken feet bone broth is just way too easy and healthy to try. This recipe enhances a typical bone broth by utilizing a nose to tail approach for an ultra-gelatinous tonic. Best of all, this recipe is so simple to cook!
Chicken feet may appear intimidating. But they are abundant in nutrients like glucosamine, chondroitin, hyaluronic acid, amino acids, and trace minerals. This gelatinous-rich blend is gut healing, soothes digestive trouble, and can support healthier skin and nails.
Create chicken feet bone broth for a savory way to get these benefits. Alternatively, your local butcher may stock them, or you can get them online. Make sure you get feet from pastured chickens to avoid tracks of glyphosate.
Chicken feet have an outer membrane that needs a 15-minute prep to blanch and peel. Depending on where you source your chicken feet, this procedure may already be done, or you can at least request it.
This recipe is also easy to customize with your favorite herbs and spices.
- 12 pastured chicken feet
- 4 quarts filtered water
- 1 teaspoon salt
- 2 tablespoons raw apple cider vinegar
- 1 sprig of rosemary
- One 1/2-inch piece of fresh ginger
Note: If your chicken feet still have an outer membrane, you’ll be required to remove it.
- In a stockpot, add chicken feet and apple cider vinegar, and fill with water until feet are covered. Bring to a boil, then reduce to a simmer for 10 minutes.
- Strain and blanch the feet in cold water, allow to cool, then pull off the membranes.
- Add the chicken feet to a stockpot.
- Add filtered water until the feet are covered and bring to a boil.
- Reduce heat to a simmer and skim off any scum that rises to the top with a spoon.
- Add the ginger, rosemary, and salt. Allow simmering on low heat for 12 or more hours.
- Remove bone broth from the heat and allow it to cool. Strain the liquid into glass jars and serve immediately or chill in the refrigerator.
Beef Cabbage Soup
Are you looking for a soup that is satisfying but isn’t going to break your diet?
With the popularity of that cabbage soup diet from the ’80s (90’s?), you can go with cabbage to see what all the fuss is about and create Beef Cabbage Soup.
If you’re someone who doesn’t like cabbage or anything cabbage related, you’ll surely love this, especially if you love flavourful vegetables.
You will be in complete doubt that this Cabbage Soup is so incredibly delicious. You will go back for seconds or thirds and even enjoy a bowl as a fabulous afternoon snack.
- 2 tablespoons olive oil
- 1 large onion chopped
- 1 pound 500 grams rib eye or scotch fillet steak, cut into 1-inch pieces (trimmed of visible fat)
- 1 stalk celery chopped
- 2 large carrots peeled and diced
- 1 small green cabbage chopped into bite-sized pieces
- 4 cloves garlic minced
- 6 cups beef stock or broth
- 3 tablespoons fresh chopped parsley plus more to serve
- 2 teaspoons each dried thyme and dried rosemary (or dried basil and oregano)
- 2 teaspoons onion or garlic powder
- Salt and freshly-cracked black pepper to taste
- Heat oil in a large pot over medium heat, add the beef, and sear on all sides until browned all over (they don’t need to be cooked through). Then add the onions and cook until transparent (about 3-4 minutes).
- Add the celery and carrots to the pan, mixing through the flavors in the pot. Cook for 3 – 4 minutes while mixing occasionally.
- Add the cabbage and cook for another 5 minutes until tender before adding the garlic. Let it cook for about a minute or until the garlic are fragrant.
- Add the stock (or broth), parsley, dried herbs, and onion or garlic powder, mixing well. Bring to a simmer; reduce heat to medium-low and cover with a lid.
- Allow to simmer for 10-15 minutes, or until the cabbage and carrots are soft. Season with salt and pepper, and add in little extra dried herbs, if needed.
- Serve warm with a sprinkle of fresh parsley (if desired).
Slow Cooker Beef Stew
Slow cooker beef stew is the answer when you demand a nutrient-rich meal with little prep time. Not only does this stew only need a few steps from start to finish, but it also uses a class of low-carb veggies and makes enough to serve a crowd.
This healthful slow cooker beef stew uses herb-seasoned beef in a rich gravy with bone broth and tomatoes. Chunky vegetables like celery, carrots, and leeks add a pleasant texture and natural fiber.
If you’re just cooking for a small group, you can freeze the leftovers for this slow cooker beef stew and lightly reheat it weeks later.
Try serving this savory slow cooker beef stew with mashed cauliflower or steamed greens.
- 3 – 3 1/2 pounds grass-fed beef, diced
- 1 1/2 cups beef bone broth
- 3 stalks of celery, chopped
- 3 carrots, chopped into large rounds
- 1 tablespoon chopped ginger
- 3 garlic cloves, minced (optional)
- 1 leek, white part only with the hard outer layer removed
- One 15-ounce can of diced tomatoes (BPA-free)
- 3 handfuls fresh spinach
- 2 tablespoons apple cider vinegar
- 2 teaspoons dried rosemary, or 1 sprig (leaves only)
- 2 teaspoons dried thyme or 2 sprigs (leaves only)
- 2 teaspoons dried oregano
- 1 tablespoon Grass-Fed Ghee or coconut oil
- Salt and pepper to taste
- In a frying pan on medium heat, add ghee and lightly brown beef (you may have to work in batches). Add beef to your slow cooker.
- Add all remaining ingredients except spinach to your slow cooker and stir to combine well.
- Turn the heat to low, and cook for 5-8 hours.
- Before cooking time finishes, lightly steam spinach and set aside.
- Once cooking time is complete, gently stir in spinach.
- Taste the mix and add more flavoring if desired (such as more dried herbs, fresh lemon juice, or tomato paste).
- Serve slow cooker beef stew warm with mashed cauliflower, steamed greens, or cooked and cooled white rice.
Vegetable Beef Soup
This Low-Carb Vegetable Beef Soup recipe hits the spot on cold days! This flavorful soup can be part of a low-carb, ketogenic, Whole30, Atkins, gluten-free, grain-free, Paleo, or Banting diet.
This soup recipe can be created for busy people! Start it up in the morning and come home to a yummy dinner! If your mornings are busy, you can charge the crock the night before, then cover and refrigerate. In the morning, just place the crock in the slow-cooker, turn it on, and go.
This recipe makes plenty for a small army. With 12 one-cup servings, there will be adequate to go around even if the neighborhood kids stay for dinner. Use the leftovers to work and heat them for lunch. Leftovers can also be frozen for a super-simple meal another day.
This Vegetable Beef Soup is packed with chunks of tender beef, tomatoes, carrots, and onions. Celeriac shines as a low-carb alternative for potatoes.
The broth is scented with garlic, rosemary, and thyme. Succulent morsels of bacon add even more flavor and smokey goodness.
This Low-Carb Vegetable Beef Soup offers a beautiful dinner to come home to.
- 4 slices bacon sliced into 1/2 inch pieces
- 2 pounds stew meat cut into 1″ cubes, patted dry
- 2 tablespoons red wine vinegar
- 32 ounces beef broth low-sodium
- 1 medium yellow onion chopped
- 1/4 cup green beans cut into 1-inch pieces
- 1 small celeriac (about 6 ounces) diced
- 1/4 cup carrots diced
- 2 tablespoons tomato paste
- 1 28 ounces can diced tomatoes
- 2 cloves garlic crushed
- 1/2 teaspoon dried rosemary
- 1/2 teaspoon dried thyme
- 1/2 teaspoon black pepper freshly ground
- 1 teaspoon of sea salt
- Heat a large skillet over medium-high heat. Add bacon, occasionally stir until crisp. Remove bacon, using a slotted spoon, to a paper-towel-lined plate. Cover bacon and refrigerate for later.
- Discard all but about one tablespoon of the bacon grease. Return pan to the burner over medium-high heat.
- Add beef cubes in batches, making sure they do not touch. Season lightly with salt and pepper. Brown each side of the beef cubes. Do not cook meat throughout.
- When outside is brown, transfer beef to the slow-cooker crock using a slotted spoon. Repeat for the rest of the meat.
- Once all of the beef has been browned and is in the slow-cooker, turn the skillet heat to medium-low. Add vinegar to the skillet. Stir, scraping up brown bits, until the vinegar has thickened.
- Pour in about 1/4 cup of the broth and continue to scrape up any browned bits. Transfer liquid to the slow-cooker.
- Add remaining broth, onion, green beans, celeriac, carrots, tomato paste, diced tomatoes, garlic rosemary, thyme, salt (only if using low-salt broth), and pepper to the slow-cooker. Stir gently.
- Cover the slow-cooker and cook on the low setting for 6 to 8 hours. Taste and adjust seasoning before serving. Garnish with reserved bacon bits before serving.
Creamy Keto Chicken Soup
This keto chicken soup has ingredients proven to eliminate pathogens. Matched with cold-fighting spices like garlic, ginger, and turmeric, this soup carries a punch on your worst sniffles.
Chicken is not perfect for enjoying all the time because the birds naturally digest grains (which can be moldy) and are high in omega-6 fats. However, the best kind of chicken is still safe to fancy once in a while, and it’s a must-have element in this keto chicken soup for its healing benefits.
Make sure you obtain pastured organic chicken, ideally from a local farmer, for the best results.
Simmering the meat and bones for this keto chicken soup produces a flavorful stock and tender meat. To save time, double this recipe and freeze leftovers for future sick days (or whenever you don’t feel like cooking).
- 2 liters filtered water (about 8 1/2 cups)
- 1 whole chicken (pastured and organic preferred)
- 2 tablespoons apple cider vinegar
- 3 1/2 cups cubed fresh pumpkin (or two 15-ounce cans of canned pumpkin, BPA-free)
- Juice from 1 lime
- 2 tablespoons finely chopped ginger
- 2 medium zucchinis
- 1/2 cup fresh parsley, finely chopped
- 1/2 cup fresh cilantro, finely chopped
- 2 teaspoons ground turmeric
- 1 cup coconut cream
- 2 teaspoons salt
- 2 shallots (optional)
- 4 cloves of garlic (optional)
- 1 teaspoon chili flakes (optional)
- Black pepper, to taste
- In a slow cooker or stockpot, add chicken and cover with water and apple cider vinegar. Chicken may remain partially uncovered.
- Heat the pot or slow cooker on low heat and simmer for 4 hours, or until chicken can be pulled apart.
- Carefully remove the chicken from the pot and set aside. Strain bone or skin fragments and reserve the remaining stock.
- Return stock to the pot and add pumpkin, zucchinis, and ginger. Simmer on low heat for about 15 minutes.
- Add zucchini and simmer an additional 15 minutes, or until pumpkin and zucchini are tender.
- While the vegetable cooks, pull the meat off your chicken and set aside.
- Once the pumpkin has softened, add the parsley, cilantro, shallots, lime juice, coconut cream, and chicken to warm through.
- Taste the mix and ensure the salt, lime juice, and spices are adjusted to your liking.
- Serve hot, garnished with extra fresh herbs.
Keto-Chicken Noodle Soup
Low-carb chicken noodle soup cooked with spiralized daikon that even your kids will appreciate. Diced carrots, celery, and chicken thighs simmered in a rich keto chicken stock and seasoned with basil and oregano. Ready in just 30 minutes.
The keto doodle has shifted the keto recipe game. They’re somewhat crunchy, hold up well in keto soup, and produce a killer addition to just about any keto meal!
- 2 tablespoons coconut oil
- 1 pound (453 grams) boneless, skinless chicken thighs
- 1 cup diced celery* see note
- 1 cup diced carrots
- ¾ cup (approx. 6) chopped green onion, green part only
- 6 cups chicken stock
- ½ teaspoon dried basil
- ½ teaspoon dried oregano
- 1 teaspoon grey sea salt
- ⅛ teaspoon fresh ground pepper
- 2 cups (300 grams) spiralized daikon noodles* see note
To make in an Instant Pot:
- Add coconut oil and chicken thighs to the bowl of your Instant Pot. Set on saute and cook for 10 minutes, until chicken is just about cooked through. Shred with a fork.
- Add celery, carrots, and onions. Cook for another 2 minutes.
- Add remaining ingredients.
- Cover and set on the “soup” setting for 15 minutes.
- Once complete, add daikon noodles and serve.
To make on a stovetop:
- Add coconut oil and chicken thighs to a large saucepan.
- Cook on medium for 15 minutes, until chicken is just about cooked through. Shred with a fork.
- Add celery, carrots, and onions. Cook for another 5 minutes.
- Add remaining ingredients.
- Cover and bring to a boil. Reduce heat and simmer for 25 minutes. Once complete, add daikon noodles and serve.
Celery: If you’re critically FODMAP sensitive, you can substitute the celery with more carrots or use radishes!
Daikon Noodles: You can obtain daikon in your local grocery store. Best if made into keto noodles with a spiralizer, but a vegetable peeler can also get the job done.
Savory Pumpkin Soup
If there is a shortage of seasons in your area, it is easy to get back in touch with fresh produce by heading to your local farmer’s market.
It is essential to eat what is in the season for environmental reasons (less shipping, gas, oil, etc.). But it is also vital for our bodies to digest warming foods this time of years, such as soups and stews. These foods have a very calming effect that buffers the stress of cooler temperatures.
When you create this recipe, try to get the real thing, fresh organic pumpkin for the maximum antioxidant benefits. Pumpkin is a rich source of potassium that will assist in lowering your high blood pressure.
A great thing about pumpkin seeds is that they hold 50% of the daily mineral magnesium needs, promoting energy metabolism in the cell. The feel-good amino acid Tryptophan is also abundant in the seeds.
It is essential not to heat pumpkin seeds over 170 degrees, or they will oxidize and produce free radicals that build aging. It is ideal to dry them on a paper bag overnight with some sea salt or use a dehydrator.
- 1 cup of coconut milk
- 2 cups of chicken bone broth
- 6 cups baked pumpkin or 2 (13 oz cans) pumpkin
- 1 teaspoon garlic powder
- 1 teaspoon ground cinnamon
- 1 teaspoon dried ginger
- 1 teaspoon nutmeg
- 1 teaspoon paprika
- sea salt and pepper to taste
- coconut yogurt or sour cream, for topping (optional)
- toasted pumpkin seeds, for topping (optional)
- Turn on a soup pan over medium heat and add coconut milk, broth, pumpkin, and spices.
- Stir to combine and let the mixture simmer for 15 minutes, until the flavors meld. Use an immersion blender to blend for one minute, if using fresh pumpkin, until smooth.
- If the soup is too thin, simmer on medium-low uncovered until it thickens to the desired consistency.
- Top with coconut yogurt or sour cream if dairy is tolerated. Top with pumpkin seeds and serve.
Homemade soup makes a natural appearance at our house in the winter. It’s warming, it’s filling, and it’s great for us. No matter what kind of diet you follow, no one can dispute that a big bowl of homemade vegetable soup is fit for you.