Fact-checked by Dr. Anthony Gustin, DC, MS.
Written by Joanna Cailas
On a low carb diet, keto soups can be an easy lunch or dinner option. No matter if you make them in a large pot on the stovetop or allow them to simmer in a slow cooker, soups are a toss-together-quickly, full-meal-in-a-bowl you can work into your weekly meal plan.
Plus, depending on the ingredients, can be incredibly nutritious. By combining fresh veggies, proteins, and bone broth into a single pot, you have a meal that’s warm and satiating and can crush inflammation.
How Did Soup Become Such a Popular Food?
In the 1800s–1900s, American ladies prided themselves on wasting zero food in the kitchen. They used every scrap if they were able, only throwing away those things they had zero use for.
Bones, veggie butts, and peels add beneficial collagen, micronutrients, fiber, and flavor to broths and soups. Collagen in particular is a powerful ingredient that makes soup so powerful. If you associate sipping a bowl of soup with being under the weather, it’s because collagen is known to help boost the immune system, reduce inflammation, and heal leaky gut syndrome.
When soup is made from real bone broth (not the broth you see on store shelves today), it comes with a wealth of health benefits. Not only can bone broth help heal you from the common cold, but it can improve your brain health, lower your risk of heart disease, treat IBS (irritable bowel syndrome), ease joint pain, and improve the health of your hair, skin, and nails[*][*][*][*][*][*].
How to Work Soups Into Your Weekly Meal Prep
Fun fact: Soups get better with time. The longer they simmer, the more powerful and delightful the flavors.
Why does this matter? Because a batch of soup works great as leftovers, tasting just as scrumptious three days later as that very first night on the stovetop. Soups are easily reheated, making them the perfect addition to your weekly meal prep. Simply double the recipe, then freeze any leftovers you cannot consume that week. If you’re ever at a loss for that night’s dinner (or spontaneously surprised by a group of guests) you can pop the soup of the freezer to thaw.
Keto Soup Recipes
Now that you understand the (hidden) healing powers of soup, try incorporating these low carb recipes into your weekly meal prep.
There is nothing more comforting than a hearty bowl of soup on a winter day. This ketogenic broccoli cheese soup is much more healthy than classic broccoli cheddar soup, containing broccoli, carrots, onions, spinach, and homemade beef bone broth. Plus, it takes just five minutes of prep time and just 25 minutes on the stovetop over medium heat to prepare.
Every spoonful within this guilt-free bowl contains fiber, vitamin C, folate, iron, magnesium, potassium, copper, manganese, and selenium. Plus, it’s a dairy-free take on the original recipe, substituting coconut milk for heavy cream. Coconut is easily digestible, raises ketone levels, and gives a rich, creamy texture to this chili.
While it might not seem like much of a soup all on its own (although some do enjoy sipping it straight from the mug!) bone broth just couldn’t be left off this list. Made with apple cider vinegar, peppercorns, and turmeric, this recipe increases energy production, builds healthy bones, muscles, and joints, improves digestion, and helps you detox.
This comfort food is made in the slow cooker, making it the perfect addition to your weekly meal prep. You can use beef or venison, depending upon your preference. Simply combine all the ingredients in the Crock-Pot, then “set it and forget it” for six hours.
Once served, this is one recipe that will be requested by family members again and again. This low carb Mexican taco soup is made with cooked tomatoes, ground beef, and high-quality, full-fat cream cheese. It’s rich, creamy, and works well as an appetizer or the main course.
Do your childhood memories include your mom or grandma making you batch of chicken soup when you were sick? This protein-packed, low carb soup is the gluten-free take on that classic chicken soup recipe. While you’ll lose the noodles, you’ll keep the flavor, giving you the same immune boost when you feel under the weather.
This hearty stew recipe is packed full of meat and vegetables, making it a complete low carb meal. The thick consistency will keep you warm and satiated all winter long. Simply dice some onions, toss in some cloves of garlic for flavor, and serve it with a side of cauliflower mash.
Made with beef chicken broth, gruyere cheese, grass-fed butter, and onions, this rich, thick soup is one you’ll be sipping all winter long. This high-fat dish contains only 7 grams of net carbs per serving, making it the perfect appetizer on the keto diet.
Traditional ramen is a no-go on a ketogenic diet. But this keto-friendly recipe can easily satisfy your cravings, replacing the noodles with shirataki noodles (you can also use zucchini noodles). Plus, it takes only five minutes of prep time — making it the easiest ramen you’ll ever prepare.
Everyone loves an excuse to add bacon to a meal. This bacon cheeseburger soup contains crunchy bacon, healing bone broth, and grass-fed beef, making it a protein-packed keto recipe. If you’re short on time, consider making this recipe in an Instant Pot or pressure cooker to cut down on the cook time.
Enjoy Keto Soups
The above recipes should certainly give you a few options to work into your weekly meal prep. But here’s something to remember: You do not have to follow soup recipes to the letter.
There ingredients you can use in soup are virtually limitless. Grilled meats and veggies, leftover rotisserie chicken, or even taco meat can be recombined into a flavorful batch. In fact, if you open your fridge right now there are surely three or four ingredients you could use.
Plus, since soup is such a versatile food, it’s difficult to mess up. In the various recipes included within this post, don’t hesitate to swap out a few ingredients, using those foods you already have on hand.
Now the only question is, which recipe will you try first?