Ketogenic Diet: Best 11 Low Carb Keto Diet Soups Recipes

 Best 11 Low Carb Keto Diet Soups Recipes

Very rarely will you find a diet that does not allow soup, so, it is always a good idea to invest your time in anise and hearty soup. These low carb soup ideas are sure to impress.

You start talking about health and diet, and somewhere below you start talking about ‘ketogenic’ diets. Some know a great deal about diet, some are still confused, while some just jump on the bandwagon because their favourite celebrity follows it.

Celebrities like Keto Diet Kardashian and Huma Qureshi have been vocal about their tenure with Keto Diet. So, it all comes as a surprise, the ketogenic diet is where you should sharply cut down on carbohydrates. In the absence of carbs, the body begins to burn fat for energy, thereby contributing to weight loss.

That being said, a ketogenic diet may not be right for everyone, and there may be a possibility that you are doing it wrong; Therefore, it is a good idea to seek expert advice first.

In any diet, you have to re-evaluate and evaluate everything you eat in a day. But very rarely will you find a diet that does not recommend soup, so, investing your time in a nice and hearty soup is always a good idea.

But again, you have to choose the right kind of soup for your ketogenic diet. People made from corn flour are no big deal. Sticking to the soup is a good idea, because of the high-water content, they fill you up without breaking the calorie load.

Here are 11 Low Carb Soups recipes you can try at home:

1. Cream soup of broccoli and cheese

About ready: 20 minutes | 6 servings

For some reason, with the onset of autumn, I like to eat more soup more often. Weather, or mood or all at once. Yes, I know, classic, and you probably know how to cook it better than me, but still I will say my version)

By the way, broccoli is an incredibly useful thing:

- It contains calcium, magnesium, potassium and omega-3 fatty acids;

Recent research suggests broccoli is effective in preventing breast cancer;

- Provides eye health thanks to vitamin A, of which it is a part;

- A substance called vitamin E and glucoraphanin contributes to the production of collagen, thereby maintaining healthy skin;

- Prevents the occurrence of deep wrinkles and vitamin C, blocking free radicals.

- In general, eat broccoli more often.

Ingredients

10 oz Broccoli, frozen

1 Carrot, medium size

1 Onion, medium size

2 tbsp Olive oil

1 tsp Garlic powder

2 cups Chicken bouillon

1 ½ Fresh spinach

½ Cup cream

3 oz Cheddar Cheese

3 oz Cheese Gouda

Salt and spices, to taste

Directions

Heat the olive oil in a saucepan (cold frying pan) over medium heat. Fry the onions and carrots for 1-2 minutes, then add the broccoli, garlic, salt and pepper. Stir for another minute, stirring constantly.

Pour in the broth, simmer for 8-10 minutes until vegetables are soft. Add cream, turn off heat and stir. Pour half the soup into the blender and add half the spinach. Grind to the desired consistency. After that, repeat the process with the second part.

Pour the pureed soup back into the pan, add the cheese and stir until it is completely melted.

Nutritional information per serving:

Calories: 277.

Fat: 21 g.

Protein: 15 g.

Carbs: 4g.

2. Asiago Tomato Soup

About ready: 20 minutes | 4 servings

The best thing to do on a snowy day is to sit on a plate of tomato soup, relax and enjoy. But all the soups I make from the store have sugar in them, and I can't figure out what to eat on a low carb diet ... So, I decided to make this keto recipe.

To make the task easier, I made this tomato paste soup, especially by choosing one with fewer carbohydrates. However, in this keto recipe you can replace the paste with canned tomatoes, but then you have to grind the soup in a blender to achieve a creamy texture.

It will take you less than 20 minutes to prepare the tomato soup for this keto recipe, but the most important thing is that it is very satisfying and delicious!

Ingredients

1 Tomato paste (small jar)

3 oz Fatty cream

2 ½ oz Asiago cheese (minced)

1 oz Water

1/8 tsp Oregano

¼ tsp Chopped garlic

Salt and spices, to taste

Directions

Put the tomato paste, minced oregano and garlic in the pan. Place the pot over medium heat and add the cream. Bring to a boil, stirring to make the mixture uniform.

Wait for it to boil and start adding a little more cheese. The soup should thicken. Add water and cook another 4-5 minutes. Pour into plates and sprinkle with pepper to taste! You can also add some green onions.

Nutritional information per serving:

Calories: 301.

Fat: 26 g.

Protein: 9g.

Carbs: 8g.

3. Buffalo chicken soup

About ready: 25 minutes | 4 servings

If I were in the top 5 of my favourite dishes, it would have wings of buffalo and chicken soup. I won’t say specific places because this is a dynamic rating. As you may have guessed, in this recipe I decided to combine the beautiful with the wonderful and cook the chicken soup buffalo.

Ingredients

12 oz Cauliflower

1 lb. Smoked chicken

2 oz Buffalo Sauce, Sugar Free

33 Fl. oz Chicken bouillon

1 tsp Onion powder

3 tsp Blue cheese

1 tbsp Green onions

Salt and spices, to taste

Directions

Put the soup in a saucepan, add the cauliflower, sauce and onion. Boil for 20 minutes until cauliflower is easily peeled with a fork. Remove from heat, cool slightly, pour into blender and grind to smooth consistency.

Then pour it back into the pan, add the smoked chicken pieces and bring to a boil. After which, remove from heat and pour into plates. Garnish with finely chopped onions and blue cheese.

Nutritional information per serving:

Calories: 531.

Fat: 41 g.

Protein: 35 g.

Carbs: 8g.

4. Fried Poblano Soup with Chider Cheese

About ready: 50 minutes | 4 servings

Soup supported mashed cauliflower with cream and spicy cheese, which can decorate the table at any time of the year.

Fried pepper poblano is replaced with ordinary Bulgarian pepper if you wish the dish to not be too spicy. Add fresh spinach - an excellent thanks to get extra fiber, iron and water-soluble vitamin C, while following a keto diet!

Ingredients

2 Pepper Poblano

½ Cauliflower head

8 ½ oz Vegetable broth

1 tbsp Butter

1 tsp Diced onions

2 oz Sour cream

10 oz Cheddar cheese

1 tsp Garlic powder

1 tsp Caraway

1 tsp Paprika

Directions

Turn the oven to medium level and place the peppercorns on a baking sheet. Fill in the oven, turn again until the skin is dark and put the pepper in the container until the pepper is soft and cover and let it cool.

Cauliflower evaporates until it becomes too soft. It takes about 5 minutes in the microwave or 7-10 on a regular stove. Using a blender or food processor, mash Cauliflower and 90 g. Vegetable broth. Pour in the remaining broth and continue mixing the mashed potatoes until it becomes a homogeneous mass.

Melt the butter in a saucepan and fry the onions until translucent. Add half the cauliflower puree to the pan, sour cream and cheese, cook, stirring until the soup thickens. Reduce heat.

Remove the peel and seeds from the chilled poplar and cut it into cubes, leaving about 1 teaspoon to garnish the finished soup. Add the remaining cauliflower puree and diced peppers to the pan. Simmer over medium heat for about 5 minutes.

Add garlic powder, smoked apricot and cumin to the soup and remove from heat. Sprinkle on top of the remnants of pepper and cheese, serve hot.

Nutritional information per serving:

Calories: 242.

Fat: 18 g.

Protein: 10 g.

Carbs: 9g.

5. Light Vegetable Soup from Zucchini and Lentils

About ready: 30 minutes | 6 servings

Sometimes you want a light meal, zucchini grown on your site or purchased from a farmer, this will be the main ingredient in a light soup recipe. Lentils will give it density, a little fat from vegetable oil. The soup is very vegetarian and low in calories.

Ingredients

7 oz Red lentils

2 Carrots

3 tbsp Vegetable oil

1 Onion

½ Young squash

½ oz Zucchini

1 Tomatoes

22 fl. oz Water

2 tbsp Chopped greens

Salt, to taste

Ground black pepper to taste

2 Garlic, cloves

Directions

Fill the lentils with water and set on fire, bring to a boil, add the carrots, do not cut large. Leave to cook until done. Fry the chopped onion exactly in the vegetable oil in a frying pan.

Finely chop the zucchini onion and add. Cut the tomatoes into small cubes and add to the remaining vegetables in the pan. Fry for about 7 minutes.

Add the vegetables to the pan with the lentils, salt and pepper, bring to a boil. Add the chopped greens. Zucchini and lentil soup - a vegetarian dish is ready!

Nutritional information per serving:

Calories: 22.

Fat: 4g.

Protein: 2g.

Carbs: 1g.

6. Broccoli Soup with Chickpeas and Corn

About ready: 40 minutes | 6 servings

The soup prepared according to this recipe is very nutritious despite the fact that it is meatless. Fill the soup with broccoli, chickpeas, corn flavor and give the desired richness. Only this dish can be included in lunch.

Ingredients

4 oz Chickpea

4 oz Broccoli

4 oz Carrot

1 Onion

1 Corn, cup

1/4 Celery, root

Salt, to taste

Mayo or sour cream

2 tbsp Olive oil

3-pint Water

Directions

Soak the chickpeas for 8 hours in the evening. When we start making soup, we send the chickpeas to the first pan. Onions and celery cut into small cubes, and when the water boils, send a saucepan with half of them in the water, in which we cook the soup, the rest in a frying pan with hot vegetable oil.

Grate the carrots on a coarse grater. Put half the carrots in a saucepan, the rest in the pan. Add whole pepper to the pepper. Add vegetable oil to the pan, pause

Inflate the broccoli (you can cut the flowers into four parts) and send it too. Finely cut greens.

Mix everything in the pan, fry almost till cooked. Add the contents of pan, salt, pepper to the boiling vegetable broth, add bay leaf and corn. Bring to a boil and turn off. Boil it for about 15 minutes. Done! Add sour cream or mayonnaise as you like!

Nutritional information per serving:

Calories: 41.

Fat: 7g.

Protein: 3g.

Carbs: 2g.

7. Lentil soup

About ready: 55 minutes | Serves 10

Lentil soup puri is a very simple but healthy dish. Cooked quickly, lentils are quickly boiled soft. This is especially important for vegetarians, who, due to the lack of meat in the diet, do not get the necessary amino acids, with the minimum number of calories needed by the body and a rich set of vitamins and trace elements. Fruits and in this case, lentils will fill this gap.

Ingredients

2-pint Water

½ lb. Lentil

4 oz Onions

5 oz Carrot

1 tsp Tomato paste

1 fl. oz Vegetable oil

6 oz fresh Tomato

4 fl. Oz Sour Cream (Soy)

½ Oz Garlic

Salt, pepper to taste

Directions

Rinse the lentils well, place in a saucepan and pour cold water, put on fire and bring to a boil, then reduce heat and cook for 20 minutes.

Onions, carrots cleaned, finely chopped and fry in hot vegetable oil until golden brown. Peel a squash, grate it, chop the vegetables in a frying pan, fry and add the tomato paste, fry everything well.

Add the simmered vegetables to the simmering broth, boil for another 10 minutes. Add boiled broth, spices, salt, sour cream and turn off the heat. Stir with a blender. When serving, garnish with greens.

Nutritional information per serving:

Calories: 80.

Fat: 21 g.

Protein: 5g.

Carbs: 4g.

8. Mushroom soup

About ready: 25 minutes | Serve 4

simple and delicious soups daily.

Ingredients

4 oz Vegetable oil

1 Shallot onion

1 lb. Forest mushrooms

1 Garlic

½ tsp Dry thyme

24 fl. oz Water

9 fl. Oz Vegan Sour Cream

9 oz Celery Root

1 tbsp White wine vinegar

fresh parsley (optional)

Directions

Wash and chop the mushrooms and celery root. Peel an onion and garlic and grate it. Fry the onions and garlic in a cold-frying pan in vegetable oil for 2-3 minutes, then add the mushrooms and celery and fry until done. Add a few mushrooms to serve.

Pour water into the pan, put the thyme, vinegar, cubes and bring to a boil. Boil celery for 15 minutes till tender. Pour vegan sour cream into the soup and grind for easy consistency.

Pour into plates, garnish with a pair of fried mushrooms and sprinkle with chopped parsley.

Nutritional information per serving:

Calories: 468.

Fat: 45 g.

Protein: 6g.

Carbs: 8g.

9. Gazpacho

About ready: 20 minutes | 4 servings

Tomatoes do not lose their beneficial properties during heat treatment; In contrast, it increases the concentration of lycopene, a strong antioxidant. Useful for heart disease.

Ingredients

3 Tomato

2 Cucumber

1 Sweet pepper

1 Onion

1 tbsp Olive oil

3 Cloves of garlic

Parsley and other herbs, to taste

2 oz Rye cracker

Directions

Scalded tomatoes with boiling water, peeled skin. Grind the vegetables in a blender. Add spices, olive oil, lemon juice. Cool the soup. Add sprinkle with herbs and crackers before serving.

Nutritional information per serving:

Calories: 82.

Fat: 16 g.

Protein: 2g.

Carbs: 3g.

10. Nutritious Beef Soup

About ready: 30 minutes | Serves 8

Ingredients

1 lb. Ground beef

5 Slices of bacon

1 tbsp Olive oil

1 tbsp Minced ​​garlic

1 cup Chopped celery

1 ½ cups Bone broth

1 cup Shredded cheddar

2 fl. oz Fat Whipped Cream

2 tsp Psyllium Powder

4 oz Shredded cheddar cheese

½ oz Chopped green onions

½ cups Sour cream

Directions

Fry the bacon over medium heat, then place it on a paper towel to remove excess fat. Then cut it into pieces. Then fry the ground beef over medium heat. After cooking, drain the fat and transfer the minced meat to a bowl.

In the same pan, melt over medium heat. Add the chopped garlic and fry until fragrant. Add celery and cook for about 5 minutes until slightly softened.

Place the ground beef in the pan. Add celery with beef broth, cheddar, rich whipped cream, garlic, bacon, salt and pepper. Cook for 20 minutes, stirring occasionally.

To get the desired thickness, add psyllium powder. Pour into portions and add to the side dish in the form of cheese, green onions and sour cream (optional).

Nutritional information per serving:

Calories: 349.

Fat: 27g.

Protein: 18 g.

Carbs: 4g.

11. Spicy Keto Soup with Mushrooms

About ready: 10 minutes | Serve 2

Ingredients

1 tbsp Olive oil

1 Onion (thinly sliced)

1 tbsp Fresh grated ginger

3 Garlic, cloves (finely chopped)

1 tsp Chile

1 tbsp Fish sauce

2 fl. Oz Soy sauce

2 fl. Rice vinegar

4 oz Mushrooms (thinly sliced)

4 Hard-boiled eggs

2-3 packets of shirataki noodles

5 cups Bone broth

Directions

Pour the oil into an out sized saucepan and place over medium heat. Add onions and minutes- until soft. Bake minutes. Add the remaining ingredients to the pan (except eggs and noodles). Cook over low heat for 20-30 minutes.

Remove the noodles from the package and rinse well under cold water. Add the seasoning to the soup and blend with the noodles.

Pour the broth into portions. Add hard boiled eggs, chopped chicken or beef, cilantro, sesame seeds, chopped green onions and condiment (all optional).

Nutritional information per serving:

Calories: 103.

Fat: 13g.

Protein: 12g.

Carbs: 5g.