When it comes to maintaining a low-carb or keto lifestyle, finding satisfying meals that are both delicious and nourishing can be a challenge.
However, soups are an excellent choice for those looking to reduce their carb intake without sacrificing flavor.
Soups are not only easy to make but also provide the opportunity to experiment with a variety of low-carb ingredients, creating hearty, nutritious bowls that keep you full and satisfied.
In this article, we’ll explore 30+ no carb soup recipes that are perfect for anyone seeking a light yet filling meal.
These recipes are crafted with wholesome, carb-free ingredients, offering a wide range of flavors from comforting classics like creamy cauliflower soup to zesty, refreshing options like avocado and cucumber soup.
Whether you’re following a specific dietary plan or just looking for lighter, healthier meal options, these low-carb soups will keep your taste buds happy without the carb overload.
30+ Healthy No Carb Soup Recipes to Try
With these 30+ no carb soup recipes, you’ll discover that eating low-carb doesn’t mean compromising on taste.
From rich, creamy soups to light, refreshing broths, each recipe brings something unique to the table, ensuring you never get bored of your meals.
These soups are not only easy to prepare but also versatile, perfect for making ahead of time and enjoying throughout the week.
Whether you’re looking for a detoxifying vegetable soup or a decadent cheese-filled delight, these no-carb soups are an excellent addition to your meal rotation.
So, grab your favorite pot, gather your ingredients, and enjoy the simplicity and comfort that these soups bring to your low-carb lifestyle!
Creamy Spinach and Broccoli Soup
This Creamy Spinach and Broccoli Soup is a powerhouse of nutrients, with rich flavors and a satisfying creamy texture that makes it a perfect comfort food without the carbs. The blend of spinach, broccoli, and herbs makes this soup not only delicious but also highly nutritious, packed with fiber, vitamins, and antioxidants. Despite being creamy, it is dairy-free and keto-friendly, using a coconut milk base that adds a delightful richness.
Ingredients:
- 2 cups fresh spinach leaves
- 1 cup broccoli florets
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 3 cups vegetable broth
- 1 cup full-fat coconut milk
- 1 tbsp olive oil
- Salt and pepper to taste
- 1 tsp dried thyme
- Fresh basil or parsley for garnish
Instructions:
- In a large pot, heat olive oil over medium heat. Add chopped onion and garlic and sauté until translucent and fragrant, about 5 minutes.
- Add broccoli florets and cook for an additional 5 minutes, stirring occasionally.
- Pour in the vegetable broth, bring to a boil, then reduce to a simmer and cook for 10-12 minutes until broccoli is tender.
- Stir in spinach, coconut milk, salt, pepper, and thyme. Allow the spinach to wilt completely.
- Use an immersion blender to blend the soup until smooth. If you prefer a chunkier texture, blend only partially.
- Serve hot, garnished with fresh basil or parsley.
This low-carb, creamy spinach and broccoli soup is a delicious way to load up on greens and enjoy a meal that feels indulgent without any guilt. The coconut milk adds creaminess, while the spinach and broccoli provide plenty of health benefits. It’s a perfect choice for a cozy, keto-friendly meal that can be enjoyed any time of the year.
Spicy Cauliflower and Coconut Soup
Spicy Cauliflower and Coconut Soup is a bold, flavorful option that combines the spiciness of ginger and cayenne with the creamy richness of coconut milk. Cauliflower, known for being low in carbs, is an ideal ingredient for this creamy soup as it adds thickness without the need for any flour or starch. This soup is incredibly satisfying and has a slight kick, making it an ideal winter warmer while still being carb-free.
Ingredients:
- 1 large cauliflower head, chopped into florets
- 1 can (14 oz) coconut milk
- 2 cups vegetable broth
- 1 tbsp olive oil
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 1/2 tsp cayenne pepper (adjust to taste)
- Salt and pepper to taste
- Fresh cilantro for garnish
Instructions:
- Heat olive oil in a large pot over medium heat. Add onion, garlic, and ginger, and sauté until softened, about 5 minutes.
- Add cauliflower florets and cook for an additional 5 minutes, stirring frequently.
- Pour in vegetable broth and bring the mixture to a boil. Reduce heat to a simmer and cook for 10-15 minutes or until cauliflower is soft.
- Stir in coconut milk, cayenne pepper, salt, and pepper.
- Using an immersion blender, blend the soup until smooth and creamy. Adjust seasoning to taste.
- Serve hot, garnished with fresh cilantro.
This Spicy Cauliflower and Coconut Soup offers a perfect balance of spice and creaminess, creating a satisfying and warming meal. With the health benefits of cauliflower and the richness of coconut milk, this soup is an excellent choice for anyone following a low-carb lifestyle who still craves full-bodied, bold flavors.
Keto Mushroom and Thyme Soup
Keto Mushroom and Thyme Soup is a classic yet low-carb take on creamy mushroom soup. Earthy mushrooms and aromatic thyme combine to create a velvety soup that feels luxurious and satisfying. With a base of almond milk and heavy cream, this soup maintains a rich consistency without the carbs. It’s perfect for a comforting and elegant meal, and mushrooms bring in fiber, vitamins, and antioxidants.
Ingredients:
- 2 cups sliced mushrooms (button or cremini)
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1 tbsp olive oil
- 2 cups unsweetened almond milk
- 1/2 cup heavy cream
- 1 tsp dried thyme
- Salt and pepper to taste
- Fresh thyme or parsley for garnish
Instructions:
- Heat olive oil in a pot over medium heat. Add onions and garlic, sauté until softened and fragrant, about 5 minutes.
- Add sliced mushrooms and cook until they release their juices and begin to brown, around 5-7 minutes.
- Pour in almond milk and bring to a gentle simmer. Add thyme, salt, and pepper, stirring well.
- Stir in the heavy cream and allow the soup to simmer for an additional 5 minutes, letting all the flavors meld together.
- Use an immersion blender to blend the soup until smooth, or leave it chunky if preferred.
- Serve hot, garnished with fresh thyme or parsley.
This Keto Mushroom and Thyme Soup is a hearty and aromatic dish that is perfect for mushroom lovers. With a creamy texture and a rich taste, it satisfies the craving for a comforting soup while keeping carbs to a minimum. Enjoy this low-carb mushroom delight as a warming meal that feels luxurious and nourishing without any guilt.
Roasted Red Pepper and Tomato Soup
Roasted Red Pepper and Tomato Soup is a vibrant, rich, and nutrient-dense soup that’s perfect for those following a low-carb lifestyle. With roasted red peppers, fresh tomatoes, and aromatic herbs, this soup has a smoky, slightly sweet flavor profile and a silky texture. Packed with antioxidants, vitamins, and healthy fats, this soup is a delicious option for a warming meal that’s free from carbs but full of flavor.
Ingredients:
- 3 large red bell peppers, halved and seeded
- 4 medium tomatoes, quartered
- 1 small onion, chopped
- 3 cloves garlic, peeled
- 3 cups vegetable broth
- 1 cup unsweetened almond milk
- 2 tbsp olive oil
- Salt and pepper to taste
- 1 tsp smoked paprika
- Fresh basil or parsley for garnish
Instructions:
- Preheat oven to 400°F (200°C). Place red peppers, tomatoes, onion, and garlic on a baking sheet, drizzle with olive oil, and roast for 20-25 minutes until peppers are slightly charred.
- Transfer the roasted vegetables to a large pot, add vegetable broth, almond milk, smoked paprika, salt, and pepper.
- Bring the mixture to a simmer, cooking for 5-10 minutes to let the flavors meld.
- Use an immersion blender to blend the soup until smooth and creamy. Adjust seasoning if needed.
- Serve hot, garnished with fresh basil or parsley.
This Roasted Red Pepper and Tomato Soup is a comforting, low-carb meal that combines the natural sweetness of roasted peppers with the freshness of tomatoes. Its creamy, satisfying texture and deep flavors make it a go-to option for a cozy, carb-free dinner. Perfect for any season, this soup can be a delicious, guilt-free addition to your weekly meal rotation.
Zucchini and Avocado Chilled Soup
Zucchini and Avocado Chilled Soup is a refreshing and creamy soup, ideal for warmer days or as a unique starter. Zucchini adds a mild flavor and a boost of fiber, while avocado provides creaminess and healthy fats. The addition of fresh herbs and lemon gives this soup a zesty, summery taste. This carb-free recipe is loaded with antioxidants and nutrients, offering a light yet satisfying meal.
Ingredients:
- 2 medium zucchinis, chopped
- 1 ripe avocado, peeled and pitted
- 1 small cucumber, chopped
- 1 clove garlic
- 2 cups vegetable broth, chilled
- 1 tbsp lemon juice
- Salt and pepper to taste
- Fresh mint or cilantro for garnish
Instructions:
- In a blender, combine zucchini, avocado, cucumber, garlic, vegetable broth, and lemon juice. Blend until smooth.
- Add salt and pepper to taste, blending again to combine well.
- Chill the soup in the fridge for at least 1 hour for best flavor.
- Serve cold, garnished with fresh mint or cilantro.
This Zucchini and Avocado Chilled Soup is a unique and refreshing take on traditional soups, with a smooth texture and vibrant flavor. Perfect for a light meal on a hot day, this carb-free soup is both nourishing and satisfying. Enjoy the creamy richness of avocado balanced with the crisp freshness of zucchini and cucumber, creating a delightful low-carb dish.
Cauliflower and Leek Soup with Turmeric
Cauliflower and Leek Soup with Turmeric is a warming, anti-inflammatory soup that’s packed with flavor and health benefits. The cauliflower base creates a creamy, thick texture, while leeks add a gentle sweetness, and turmeric brings a lovely golden color and a wealth of nutrients. This soup is perfect for anyone looking to enjoy a healthy, low-carb meal that feels indulgent yet light.
Ingredients:
- 1 medium cauliflower head, chopped
- 2 large leeks, sliced (white and light green parts only)
- 3 cloves garlic, minced
- 3 cups vegetable broth
- 1 cup full-fat coconut milk
- 1 tbsp olive oil
- 1 tsp turmeric powder
- Salt and pepper to taste
- Fresh chives for garnish
Instructions:
- In a large pot, heat olive oil over medium heat. Add leeks and garlic, cooking until softened, about 5 minutes.
- Add cauliflower, vegetable broth, and turmeric. Bring to a boil, then reduce heat and simmer for 15-20 minutes until the cauliflower is tender.
- Stir in coconut milk, salt, and pepper. Use an immersion blender to blend until smooth.
- Serve warm, garnished with fresh chives.
This Cauliflower and Leek Soup with Turmeric is a wholesome, creamy, and beautifully golden dish that’s perfect for a cozy meal. The mild sweetness of the leeks, combined with the earthiness of turmeric, results in a nutritious, carb-free soup that’s both filling and flavorful. Enjoy this comforting soup as a healthy choice that satisfies and warms you from the inside out.
Cabbage and Garlic Soup
Cabbage and Garlic Soup is a simple yet flavorful dish that’s perfect for a low-carb diet. Cabbage is rich in fiber, vitamins, and antioxidants, making this soup a great way to nourish your body without the carbs. The garlic adds depth of flavor, while the vegetable broth provides a savory base. This hearty yet light soup is both satisfying and packed with health benefits, perfect for a comforting meal any day of the week.
Ingredients:
- 1 small head of cabbage, shredded
- 4 cloves garlic, minced
- 1 medium onion, chopped
- 3 cups vegetable broth
- 1 tbsp olive oil
- Salt and pepper to taste
- 1 tsp dried oregano
- Fresh parsley for garnish
Instructions:
- Heat olive oil in a large pot over medium heat. Add onion and garlic and sauté for 3-5 minutes, until softened and fragrant.
- Add the shredded cabbage and cook for another 5 minutes, stirring occasionally.
- Pour in the vegetable broth, oregano, salt, and pepper. Bring the soup to a boil, then reduce heat and let it simmer for 20 minutes until the cabbage is tender.
- Adjust the seasoning to taste, adding more salt and pepper if necessary.
- Serve hot, garnished with fresh parsley.
This Cabbage and Garlic Soup is a nourishing, low-carb option that’s light yet full of flavor. The cabbage offers a subtle sweetness, while the garlic brings a fragrant depth to the broth. It’s perfect for a simple and healthy meal that won’t weigh you down, and it’s an excellent way to get your veggies in without adding any carbs to your diet.
Roasted Eggplant and Tomato Soup
Roasted Eggplant and Tomato Soup is a smoky, rich, and flavorful low-carb dish that combines roasted vegetables with a creamy texture. The eggplant adds a silky consistency and deep flavor, while tomatoes provide a fresh, slightly tangy taste. This soup is a perfect way to enjoy the goodness of roasted veggies in a comforting, carb-free soup that’s both satisfying and healthy.
Ingredients:
- 2 medium eggplants, peeled and chopped
- 4 ripe tomatoes, quartered
- 1 medium onion, chopped
- 3 cloves garlic, peeled
- 3 cups vegetable broth
- 1 tbsp olive oil
- 1 tsp dried basil
- Salt and pepper to taste
- Fresh basil for garnish
Instructions:
- Preheat your oven to 400°F (200°C). Place eggplant, tomatoes, onion, and garlic on a baking sheet, drizzle with olive oil, and season with salt, pepper, and dried basil. Roast for 25-30 minutes, until vegetables are soft and slightly caramelized.
- Transfer the roasted vegetables to a large pot and add vegetable broth. Bring to a simmer and cook for another 5-10 minutes to combine the flavors.
- Use an immersion blender to blend the soup until smooth, or blend in batches in a regular blender.
- Adjust seasoning to taste and serve hot, garnished with fresh basil.
This Roasted Eggplant and Tomato Soup is a rich and comforting dish, perfect for anyone on a low-carb or keto diet. The roasting process intensifies the natural sweetness of the vegetables, resulting in a flavorful and creamy soup. With a simple combination of ingredients, this soup is an easy, satisfying way to enjoy a healthy, carb-free meal.
Asparagus and Lemon Soup
Asparagus and Lemon Soup is a light, refreshing, and low-carb dish that’s perfect for spring or any time you want a fresh, vegetable-based meal. The asparagus provides a mild, slightly earthy flavor, while the lemon adds a bright, zesty twist to balance the richness of the broth. This soup is low in calories and carbs, making it an ideal choice for anyone looking to enjoy a light, healthy meal without sacrificing flavor.
Ingredients:
- 1 bunch of asparagus, trimmed and chopped
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 tbsp olive oil
- Juice and zest of 1 lemon
- Salt and pepper to taste
- Fresh dill or parsley for garnish
Instructions:
- Heat olive oil in a large pot over medium heat. Add onion and garlic, and sauté for 3-5 minutes until softened and fragrant.
- Add chopped asparagus to the pot and cook for another 5 minutes, stirring occasionally.
- Pour in vegetable broth, salt, and pepper, and bring the soup to a boil. Reduce the heat and let it simmer for 15-20 minutes, until the asparagus is tender.
- Stir in lemon juice and zest, and use an immersion blender to blend the soup until smooth.
- Adjust seasoning to taste, and serve hot, garnished with fresh dill or parsley.
This Asparagus and Lemon Soup is a vibrant and refreshing dish that’s perfect for spring or summer. The combination of earthy asparagus and bright, tangy lemon creates a delightful contrast of flavors. With its light and refreshing nature, this low-carb soup is an excellent way to enjoy a nutritious, low-calorie meal without compromising on taste.
Spinach and Mushroom Soup
Spinach and Mushroom Soup is a comforting, low-carb, and nutrient-packed dish. The earthy mushrooms and tender spinach create a flavorful base, while the addition of garlic and herbs adds depth to the soup. This simple recipe is low in carbs, yet it’s full of vitamins, minerals, and antioxidants, making it an excellent choice for a healthy and satisfying meal without the carbs.
Ingredients:
- 4 cups fresh spinach, chopped
- 2 cups mushrooms, sliced
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 3 cups vegetable broth
- 1 tbsp olive oil
- 1 tsp thyme
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions:
- Heat olive oil in a large pot over medium heat. Add onion and garlic, cooking until softened and fragrant, about 5 minutes.
- Add the mushrooms and cook for an additional 5 minutes until they release their moisture and begin to brown.
- Pour in the vegetable broth and thyme, bring the mixture to a simmer, and cook for 10-15 minutes.
- Add the spinach and cook until wilted, about 2-3 minutes. Season with salt and pepper to taste.
- Use an immersion blender to blend the soup until smooth, or leave it chunky if you prefer texture.
- Serve hot, garnished with fresh parsley.
This Spinach and Mushroom Soup is a rich and satisfying dish that’s packed with healthy ingredients. The earthy flavors of the mushrooms pair perfectly with the tender spinach, creating a low-carb, nutrient-dense soup. With its hearty texture and rich taste, this soup is a great way to enjoy a comforting meal while keeping your carb intake low.
Broccoli and Cheddar Soup
Broccoli and Cheddar Soup is a creamy, indulgent, and low-carb dish that’s perfect for anyone craving comfort food. The broccoli adds fiber and essential nutrients, while the sharp cheddar cheese creates a rich, velvety texture. This soup is not only low in carbs but also packed with vitamins and minerals, making it a perfect guilt-free, satisfying meal option for any time of day.
Ingredients:
- 4 cups broccoli florets, chopped
- 1 medium onion, chopped
- 3 cups vegetable broth
- 1 cup heavy cream
- 1 cup shredded sharp cheddar cheese
- 2 tbsp butter
- 2 cloves garlic, minced
- Salt and pepper to taste
Instructions:
- In a large pot, melt butter over medium heat. Add onion and garlic, sautéing for 3-5 minutes until softened.
- Add the chopped broccoli and vegetable broth, bringing the mixture to a boil. Reduce the heat and simmer for 10-15 minutes, or until the broccoli is tender.
- Use an immersion blender to blend the soup until smooth, or blend in batches in a regular blender for a creamier texture.
- Stir in the heavy cream and shredded cheddar cheese, continuing to cook until the cheese is melted and the soup is smooth.
- Season with salt and pepper to taste, and serve hot.
This Broccoli and Cheddar Soup is a creamy, comforting dish that’s perfect for low-carb eaters. The richness of the cheddar cheese complements the nutritious broccoli, creating a satisfying soup that feels indulgent without the added carbs. It’s an excellent option for a light meal that’s both hearty and healthy, and it pairs wonderfully with a side salad or low-carb bread.
Celery and Parsley Soup
Celery and Parsley Soup is a light, refreshing, and low-carb dish that brings a vibrant burst of flavor. The mild taste of celery combined with the freshness of parsley creates a clean, green base for this soup, which is perfect for those looking to enjoy a healthy, low-calorie, and carb-free meal. The addition of garlic and vegetable broth enhances the flavors, making this soup a great detoxifying and soothing option.
Ingredients:
- 4 cups celery, chopped
- 1 small onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 cup fresh parsley, chopped
- 1 tbsp olive oil
- Salt and pepper to taste
- Lemon juice to taste (optional)
Instructions:
- Heat olive oil in a large pot over medium heat. Add onion and garlic, sautéing for 3-5 minutes until fragrant.
- Add chopped celery to the pot and cook for another 5 minutes, stirring occasionally.
- Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat and simmer for 10-15 minutes, until the celery is tender.
- Stir in the chopped parsley, salt, and pepper, and cook for another 2 minutes to allow the flavors to meld.
- Use an immersion blender to blend the soup until smooth, or leave it chunky for a more textured result.
- Adjust seasoning with salt, pepper, and a squeeze of lemon juice, if desired. Serve hot.
This Celery and Parsley Soup is light, detoxifying, and full of fresh, vibrant flavors. The simple ingredients come together to create a soothing and refreshing dish that’s perfect for a low-carb diet. It’s an excellent choice for anyone looking for a light, flavorful soup that’s not only healthy but also quick and easy to prepare. Enjoy this soup as a light meal or as a starter to a larger meal!
Zucchini and Basil Soup
Zucchini and Basil Soup is a light and refreshing low-carb dish that makes the most of summer produce. The mild, slightly sweet taste of zucchini is complemented by the aromatic, fragrant basil, creating a perfectly balanced flavor profile. This simple soup is healthy, low in carbs, and packed with vitamins and antioxidants, making it a great option for a nourishing and satisfying meal.
Ingredients:
- 4 medium zucchinis, chopped
- 1 small onion, chopped
- 2 cloves garlic, minced
- 3 cups vegetable broth
- 1/2 cup fresh basil leaves
- 1 tbsp olive oil
- Salt and pepper to taste
- 1/4 cup heavy cream (optional for creaminess)
Instructions:
- Heat olive oil in a large pot over medium heat. Add onion and garlic, cooking for about 3-5 minutes until softened.
- Add chopped zucchini to the pot and cook for another 5 minutes, stirring occasionally.
- Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat and simmer for 10-15 minutes, until the zucchini is tender.
- Add fresh basil leaves to the soup and stir until wilted, about 2 minutes.
- Use an immersion blender to blend the soup until smooth or leave it chunky for added texture.
- For a creamier soup, stir in heavy cream and adjust seasoning with salt and pepper to taste.
- Serve hot, garnished with extra fresh basil leaves.
This Zucchini and Basil Soup is light, fresh, and bursting with flavor. The combination of tender zucchini and aromatic basil creates a wonderfully balanced, low-carb soup that’s easy to make and packed with nutrients. It’s a perfect dish for anyone looking to enjoy a healthy, light meal without compromising on taste or comfort.
Cauliflower and Leek Soup
Cauliflower and Leek Soup is a velvety smooth, low-carb soup that offers a delicate balance of flavors. The cauliflower provides a creamy base, while the mild leek adds a subtle sweetness. This comforting, carb-free soup is perfect for any season and can be enjoyed as a light meal or a hearty appetizer. It’s an excellent way to get your veggies in while maintaining a low-carb lifestyle.
Ingredients:
- 1 medium cauliflower, chopped
- 2 leeks, cleaned and sliced
- 3 cloves garlic, minced
- 4 cups vegetable broth
- 1 tbsp olive oil
- 1/2 tsp thyme
- Salt and pepper to taste
- Fresh chives for garnish
Instructions:
- Heat olive oil in a large pot over medium heat. Add leeks and garlic, sautéing for 5-7 minutes until softened.
- Add chopped cauliflower and vegetable broth to the pot, bringing the mixture to a boil. Reduce the heat and let it simmer for 15-20 minutes, until the cauliflower is tender.
- Use an immersion blender to blend the soup until smooth. For a chunkier texture, blend only half of the soup.
- Stir in thyme, salt, and pepper to taste, and cook for another 2 minutes to meld the flavors.
- Serve hot, garnished with fresh chives.
This Cauliflower and Leek Soup is a creamy, comforting, and low-carb option that’s perfect for any time of year. The smooth texture of the cauliflower combined with the subtle sweetness of the leek creates a rich, satisfying soup without the added carbs. It’s a great choice for a nourishing meal or as a starter to a larger low-carb feast.
Avocado and Cucumber Soup
Avocado and Cucumber Soup is a creamy, refreshing, and cooling low-carb dish that’s perfect for a hot summer day. The creamy texture of ripe avocado blends seamlessly with the crisp, hydrating cucumber, creating a light yet satisfying soup. This recipe is low in carbs, full of healthy fats, and incredibly nutritious, making it an excellent choice for a wholesome meal.
Ingredients:
- 2 ripe avocados, peeled and pitted
- 1 large cucumber, peeled and chopped
- 1 small onion, chopped
- 2 cups vegetable broth
- 1 tbsp lime juice
- 1/2 tsp cumin (optional)
- Salt and pepper to taste
- Fresh cilantro for garnish
Instructions:
- In a blender, combine the avocado, cucumber, onion, vegetable broth, and lime juice. Blend until smooth and creamy.
- Taste the soup and adjust seasoning with salt, pepper, and cumin (if using).
- For a colder soup, chill it in the fridge for 30 minutes before serving.
- Serve chilled, garnished with fresh cilantro.
This Avocado and Cucumber Soup is a creamy, low-carb delight that’s perfect for warm weather. The rich avocado provides healthy fats, while the cucumber adds a refreshing, hydrating touch. It’s a simple yet flavorful soup that’s both satisfying and refreshing, making it a great option for a light and nutritious meal.
Note: More recipes are coming soon!