33+ Delicious Dairy Free Keto Soup Recipes to Keep You Cozy and Full

Whether you’re following a keto diet, avoiding dairy, or simply looking for healthy and delicious soup recipes, this collection of 33+ dairy-free keto soup ideas is sure to inspire your next meal.

Soups are a comforting and satisfying way to warm up, and they can be packed with nutrients while still being low in carbs.

From hearty vegetable blends to rich and creamy (yet dairy-free) textures, these recipes are perfect for keeping you on track with your keto goals without sacrificing flavor.

Whether you’re in the mood for something spicy, savory, or light, there’s something here for every taste!

33+ Delicious Dairy Free Keto Soup Recipes to Keep You Cozy and Full

No matter which recipe you try first, these 33+ dairy-free keto soups offer a fantastic way to stay on track with your low-carb lifestyle while enjoying a variety of flavors and textures.

From vibrant vegetable blends to rich and creamy alternatives, there’s a soup for every craving and dietary need.

So grab your favorite ingredients and start cooking your way to a delicious, satisfying meal that supports your keto journey—all without a trace of dairy!

Creamy Cauliflower & Spinach Soup

This creamy cauliflower and spinach soup is a velvety, low-carb dish that’s perfect for a comforting, dairy-free keto lunch. With a base of cauliflower, garlic, and spinach, this soup is both nutritious and flavorful. It’s simple to prepare and packed with fiber and essential nutrients, making it a satisfying choice for anyone on a keto diet.

Ingredients:

• 1 medium head cauliflower, chopped
• 4 cups vegetable broth (low-sodium)
• 2 cups fresh spinach
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 tbsp olive oil
• Salt and pepper to taste
• 1 tsp dried thyme
• 1/2 cup unsweetened coconut milk

Instructions:

1. In a large pot, heat olive oil over medium heat. Add chopped onion and garlic, and sauté until softened (about 3 minutes).
2. Add the cauliflower, vegetable broth, thyme, salt, and pepper to the pot. Bring to a boil, then reduce heat and simmer for 15-20 minutes or until cauliflower is tender.
3. Stir in the spinach and cook for another 3-4 minutes until wilted.
4. Use an immersion blender to blend the soup until smooth and creamy. Alternatively, you can transfer it to a blender in batches.
5. Pour in the coconut milk, stir to combine, and adjust seasoning if necessary. Heat through for 2-3 minutes.
6. Serve hot, garnished with extra spinach or herbs if desired.

This creamy cauliflower & spinach soup is not only easy to make, but it’s a wholesome addition to your keto lunch rotation. The coconut milk adds a rich, smooth texture without the need for dairy, making it an ideal choice for anyone following a dairy-free keto lifestyle. The cauliflower provides a satisfying creaminess while being low in carbs, and the spinach adds a punch of nutrients. It’s a delicious and nourishing option that can be enjoyed on its own or paired with a side salad for a complete meal.

Zucchini & Avocado Soup

A refreshing and silky-smooth zucchini and avocado soup, this recipe combines the mild flavors of zucchini with the creamy richness of avocado. Perfect for a light and filling keto lunch, this soup is packed with healthy fats, fiber, and vitamins while keeping your carb intake low.

Ingredients:

• 3 medium zucchinis, chopped
• 1 ripe avocado, pitted and peeled
• 4 cups vegetable broth (low-sodium)
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tbsp olive oil
• Salt and pepper to taste
• 1/2 tsp cumin (optional)
• 1 tbsp fresh lime juice
• Fresh cilantro for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, sautéing for 3-4 minutes until softened.
2. Add the zucchini and vegetable broth, bringing the mixture to a boil. Reduce the heat and simmer for 10-15 minutes, until the zucchini is tender.
3. Remove the pot from the heat and let it cool for a few minutes.
4. Blend the soup with an immersion blender or in batches using a regular blender until smooth and creamy.
5. Add the avocado, lime juice, cumin (if using), salt, and pepper. Blend again until fully incorporated.
6. Taste and adjust seasoning if needed. Serve hot, garnished with fresh cilantro.

The zucchini and avocado soup is an ideal choice for a dairy-free, keto-friendly lunch. The smooth texture of the avocado pairs perfectly with the mild zucchini, creating a refreshing yet filling meal. The lime juice adds a hint of brightness, while the cumin can lend a subtle warmth to the flavor profile. This soup is versatile enough to be enjoyed chilled on warm days or hot during colder months, offering a creamy, guilt-free indulgence that aligns with both keto and dairy-free diets.

Roasted Tomato & Bell Pepper Soup

A flavorful and hearty roasted tomato and bell pepper soup, perfect for a keto lunch. This soup is made with roasted vegetables, providing a deep and rich flavor without the need for any dairy. With the addition of garlic, onions, and a touch of olive oil, it’s a satisfying and low-carb dish that’s both nourishing and easy to prepare.

Ingredients:

• 4 medium tomatoes, halved
• 2 red bell peppers, seeded and quartered
• 1 small onion, chopped
• 3 cloves garlic, minced
• 4 cups vegetable broth (low-sodium)
• 2 tbsp olive oil
• Salt and pepper to taste
• 1/2 tsp smoked paprika
• Fresh basil for garnish

Instructions:

1. Preheat the oven to 400°F (200°C). Place the tomatoes and bell peppers on a baking sheet, drizzle with olive oil, and sprinkle with salt, pepper, and smoked paprika.
2. Roast the vegetables for 25-30 minutes, until they are softened and slightly charred.
3. Heat a pot over medium heat and sauté the onion and garlic for 3-4 minutes until softened.
4. Add the roasted tomatoes and peppers to the pot, along with the vegetable broth. Bring to a boil, then reduce heat and simmer for 10 minutes.
5. Blend the soup until smooth using an immersion blender or by transferring the mixture to a blender in batches.
6. Taste and adjust seasoning if necessary. Serve hot, garnished with fresh basil.

This roasted tomato and bell pepper soup is a bold and comforting option for your dairy-free keto lunch. Roasting the vegetables enhances their natural sweetness and creates a smoky, savory depth that makes this soup exceptionally flavorful. Paired with the tangy vegetable broth and aromatic garlic and onions, this dish is not only filling but incredibly satisfying. It’s low in carbs but high in taste, making it the perfect addition to your keto meal plan—whether enjoyed on its own or with a side of crunchy keto-friendly crackers.

Spicy Pumpkin & Coconut Soup

This spicy pumpkin and coconut soup is an ideal choice for a cozy, dairy-free keto lunch. The velvety smoothness of the pumpkin combines perfectly with the rich, creamy coconut milk, while the spice adds a warm kick. Low in carbs but high in flavor, this soup will keep you satisfied without derailing your keto goals.

Ingredients:

• 3 cups pumpkin puree (fresh or canned, no added sugar)
• 1 can (14 oz) full-fat coconut milk
• 4 cups vegetable broth (low-sodium)
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1/2 tsp ground cumin
• 1/2 tsp ground cinnamon
• 1/4 tsp cayenne pepper (optional)
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

1. In a large pot, heat olive oil over medium heat. Add onion and garlic and sauté for 3-4 minutes, until softened.
2. Add the pumpkin puree, vegetable broth, cumin, cinnamon, cayenne (if using), salt, and pepper. Stir to combine and bring the soup to a boil.
3. Lower the heat and simmer for 15 minutes, allowing the flavors to meld together.
4. Pour in the coconut milk, stir well, and continue to simmer for another 5-10 minutes.
5. Use an immersion blender to blend the soup until smooth. Alternatively, you can blend in batches using a regular blender.
6. Taste and adjust seasoning as needed. Serve hot, garnished with fresh cilantro.

This spicy pumpkin and coconut soup is the perfect balance of sweet, spicy, and creamy. The pumpkin brings a rich, earthy flavor while the coconut milk provides a velvety texture that makes it feel indulgent without the use of dairy. The spices enhance the depth of flavor and give the soup a warming kick. It’s an excellent choice for anyone looking for a comforting, low-carb, and dairy-free soup that fits within a keto diet, making it ideal for a cozy lunch.

Broccoli & Almond Soup

This broccoli and almond soup is a nutrient-packed, creamy delight that’s both low in carbs and dairy-free. The almonds add a subtle nuttiness, while the broccoli provides fiber and essential vitamins. It’s a simple, satisfying keto lunch option that’s quick to make and full of flavor.

Ingredients:

• 3 cups broccoli florets
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1/4 cup slivered almonds (or almond flour)
• 4 cups vegetable broth (low-sodium)
• 1 tbsp olive oil
• Salt and pepper to taste
• 1/2 tsp turmeric (optional)
• 1/2 cup unsweetened almond milk

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and garlic and sauté for 3-4 minutes until softened.
2. Add the broccoli florets, vegetable broth, and turmeric (if using) to the pot. Bring the mixture to a boil, then reduce heat and simmer for 10-15 minutes until the broccoli is tender.
3. Add the almonds (or almond flour) to the pot, then blend the soup until smooth using an immersion blender or a regular blender in batches.
4. Stir in the almond milk, salt, and pepper. Adjust the seasoning if needed and heat through for 2-3 minutes.
5. Serve hot, garnished with extra almonds or herbs if desired.

The broccoli and almond soup is an ideal choice for anyone following a dairy-free keto diet. The almonds add a creamy texture without the need for dairy, while the broccoli provides a nourishing dose of fiber and nutrients. The soup is rich in flavor, easy to make, and filling, making it the perfect low-carb lunch. It’s also versatile—feel free to adjust the thickness by adding more or less almond milk to suit your preference.

Avocado & Cucumber Soup

This cool and refreshing avocado and cucumber soup is a great choice for a dairy-free keto lunch on a warm day. The combination of creamy avocado and crisp cucumber creates a light yet filling soup that’s both hydrating and nourishing. It’s a perfect choice for those looking for a quick and satisfying low-carb meal.

Ingredients:

• 2 ripe avocados, pitted and peeled
• 1 medium cucumber, peeled and chopped
• 2 cups vegetable broth (low-sodium)
• 1/4 cup fresh lime juice
• 1/4 cup fresh cilantro, chopped
• 1 tbsp olive oil
• Salt and pepper to taste
• 1/2 tsp garlic powder
• 1/4 cup unsweetened coconut milk (optional)

Instructions:

1. In a blender, combine the avocados, cucumber, vegetable broth, lime juice, cilantro, olive oil, garlic powder, salt, and pepper.
2. Blend until smooth and creamy. If you prefer a thinner consistency, add the coconut milk and blend again.
3. Taste and adjust the seasoning if needed. You can also add more lime juice for an extra tangy kick.
4. Chill the soup in the refrigerator for at least 30 minutes for a refreshing experience.
5. Serve cold, garnished with additional cilantro or cucumber slices.

This avocado and cucumber soup is a refreshing and creamy option that’s perfect for a keto lunch. The cool cucumber and smooth avocado pair together wonderfully, creating a light yet satisfying meal. The soup is rich in healthy fats from the avocado, making it a great choice for those on a keto diet. The lime juice and cilantro offer a burst of freshness, while the garlic powder adds just the right amount of flavor. It’s an easy-to-make, hydrating, and filling dish that can be enjoyed year-round.

Carrot & Ginger Soup

This vibrant carrot and ginger soup is a warming, dairy-free option that’s packed with flavor. The sweetness of the carrots is balanced by the zing of fresh ginger, creating a delicious and nourishing low-carb dish. It’s quick to prepare and perfect for a keto-friendly lunch that feels both light and comforting.

Ingredients:

• 4 large carrots, peeled and chopped
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1-inch piece fresh ginger, grated
• 4 cups vegetable broth (low-sodium)
• 1 tbsp olive oil
• Salt and pepper to taste
• 1/4 tsp ground coriander (optional)
• 1/2 cup unsweetened coconut milk

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the onion and garlic, sautéing for 3-4 minutes until softened.
2. Add the carrots, grated ginger, vegetable broth, salt, pepper, and ground coriander (if using). Bring to a boil, then reduce heat and simmer for 20-25 minutes, until the carrots are tender.
3. Use an immersion blender to blend the soup until smooth. Alternatively, transfer the soup to a blender in batches.
4. Stir in the coconut milk, adjust seasoning to taste, and heat through for 3-4 minutes.
5. Serve hot, garnished with fresh herbs if desired.

This carrot and ginger soup is a vibrant and flavorful choice for anyone looking for a dairy-free, keto-friendly lunch. The natural sweetness of the carrots pairs beautifully with the warming zing of fresh ginger, creating a comforting and aromatic dish. The coconut milk adds creaminess without the need for dairy, making it perfect for those following a keto or dairy-free diet. It’s a filling yet light option that’s easy to prepare and makes for an excellent, nutrient-packed lunch.

Spicy Cauliflower & Coconut Soup

This spicy cauliflower and coconut soup is a bold, flavorful choice that brings together the mildness of cauliflower with the richness of coconut milk. The spice from chili and a touch of ginger makes it an exciting and satisfying soup that’s both keto-friendly and dairy-free.

Ingredients:

• 1 medium head cauliflower, chopped
• 1 can (14 oz) full-fat coconut milk
• 4 cups vegetable broth (low-sodium)
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1-inch piece fresh ginger, grated
• 1-2 red chilies (optional)
• 1 tbsp olive oil
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion, garlic, and ginger and sauté for 3-4 minutes until softened.
2. Add the cauliflower, vegetable broth, salt, and pepper to the pot. Bring to a boil, then reduce heat and simmer for 15-20 minutes, until cauliflower is tender.
3. Stir in the coconut milk and red chilies (if using). Simmer for another 5 minutes.
4. Use an immersion blender to blend the soup until smooth, or blend in batches using a regular blender.
5. Taste and adjust seasoning as needed. Serve hot, garnished with fresh cilantro.

This spicy cauliflower and coconut soup is a deliciously bold option for your keto lunch. The cauliflower provides a mild, creamy base, while the coconut milk adds richness without dairy. The chili and ginger bring a warming heat that makes this soup feel exciting and satisfying. It’s a perfect low-carb, dairy-free dish that’s simple to make and can be customized to suit your spice preference. This soup will keep you full, warm, and energized throughout your day.

Roasted Garlic & Leek Soup

This roasted garlic and leek soup is a fragrant and savory dish, perfect for a low-carb keto lunch. Roasting the garlic and leeks before blending them with vegetable broth gives the soup a deep, sweet flavor. With its silky smooth texture and rich taste, this dairy-free recipe is both satisfying and easy to prepare.

Ingredients:

• 4 large garlic cloves, peeled
• 2 medium leeks, trimmed and chopped (white and light green parts)
• 4 cups vegetable broth (low-sodium)
• 2 tbsp olive oil
• Salt and pepper to taste
• 1/2 tsp thyme
• 1 tbsp fresh parsley for garnish

Instructions:

1. Preheat the oven to 400°F (200°C). Place the garlic cloves and leeks on a baking sheet, drizzle with olive oil, and season with salt and pepper. Roast for 25-30 minutes, until softened and golden brown.
2. In a large pot, heat olive oil over medium heat. Add the roasted garlic and leeks and sauté for another 2-3 minutes to bring out their flavors.
3. Add the vegetable broth and thyme, bringing the soup to a boil. Reduce heat and simmer for 10 minutes.
4. Use an immersion blender to blend the soup until smooth. Alternatively, blend in batches using a regular blender.
5. Taste and adjust seasoning as needed. Serve hot, garnished with fresh parsley.

This roasted garlic and leek soup offers a comforting and rich flavor, with the roasted garlic providing a deep sweetness and the leeks adding a mild onion-like taste. The soup is creamy without dairy and low in carbs, making it an excellent choice for a keto lunch. The addition of thyme enhances the earthiness of the vegetables, while the parsley garnish adds a fresh touch. It’s a simple, flavorful soup that can easily be enjoyed as a main dish.

Spicy Kale & Sausage Soup

This spicy kale and sausage soup is a hearty, low-carb dish that’s packed with protein and fiber. The spicy sausage adds bold flavor, while the kale provides a nutritious, earthy base. Perfect for a warming keto lunch, this soup is filling and satisfying without any dairy.

Ingredients:

• 2 spicy Italian sausage links (remove casings)
• 4 cups kale, chopped
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth (low-sodium)
• 1 tbsp olive oil
• Salt and pepper to taste
• 1/2 tsp red pepper flakes (optional)
• 1 tbsp fresh basil for garnish

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the sausage and break it apart with a spoon as it cooks, until browned.
2. Add the chopped onion and garlic to the pot and sauté for 3-4 minutes until softened.
3. Add the kale, vegetable broth, salt, pepper, and red pepper flakes (if using). Bring the mixture to a boil, then reduce heat and simmer for 15-20 minutes, until the kale is tender.
4. Taste and adjust seasoning if necessary.
5. Serve hot, garnished with fresh basil.

This spicy kale and sausage soup is a hearty and satisfying keto-friendly meal. The spiced sausage gives the soup a flavorful, savory base, while the kale adds nutritional value and a satisfying texture. It’s a perfect option for a low-carb lunch, and the red pepper flakes give it an extra kick for those who enjoy a little heat. Easy to prepare and incredibly filling, this soup makes a delicious addition to any keto meal plan.

Cabbage & Sausage Soup

This cabbage and sausage soup is a comforting, low-carb dish that’s full of flavor and perfect for a hearty keto lunch. The savory sausage and tender cabbage create a filling combination, while the vegetable broth brings everything together into a warm, satisfying soup.

Ingredients:

• 2 sausage links (pork or chicken), sliced
• 4 cups cabbage, chopped
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth (low-sodium)
• 2 tbsp olive oil
• Salt and pepper to taste
• 1/2 tsp paprika
• Fresh parsley for garnish

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the sausage slices and cook until browned on both sides.
2. Add the chopped onion and garlic, and sauté for 3-4 minutes until softened.
3. Add the cabbage, vegetable broth, paprika, salt, and pepper. Bring the soup to a boil, then reduce heat and simmer for 15-20 minutes, until the cabbage is tender.
4. Taste and adjust seasoning if needed.
5. Serve hot, garnished with fresh parsley.

This cabbage and sausage soup is a deliciously simple, low-carb option for a keto lunch. The savory sausage provides a rich base, while the cabbage adds texture and nutrients. The soup is filling and flavorful, making it a great way to stay on track with your keto goals without compromising on taste. Easy to make and satisfying, it’s perfect for meal prep or a cozy homemade lunch.

Miso & Tofu Soup

This miso and tofu soup is a light yet savory dairy-free and keto-friendly option that’s perfect for a low-carb lunch. The umami-packed miso broth pairs wonderfully with the soft tofu, creating a satisfying meal without the carbs or dairy.

Ingredients:

• 1 block firm tofu, drained and cubed
• 2 tbsp miso paste (preferably white or yellow)
• 4 cups vegetable broth (low-sodium)
• 2 cloves garlic, minced
• 1 small onion, chopped
• 1 tbsp olive oil
• Salt and pepper to taste
• 1 tbsp fresh scallions for garnish

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the garlic and onion, sautéing for 3-4 minutes until softened.
2. Add the vegetable broth and bring to a boil.
3. Stir in the miso paste until fully dissolved. Lower the heat and simmer for 5 minutes.
4. Add the tofu cubes to the pot and cook for another 5-10 minutes, allowing the flavors to meld together.
5. Taste and adjust seasoning if needed.
6. Serve hot, garnished with fresh scallions.

This miso and tofu soup is an easy, light, and flavorful option for those looking for a dairy-free keto lunch. The miso paste brings a rich umami flavor, while the tofu provides a satisfying texture. It’s a perfect choice for anyone who enjoys a savory, plant-based soup that’s both filling and low in carbs. This simple, quick recipe is not only healthy but also incredibly delicious, making it ideal for a comforting lunch.

Celery & Apple Soup

This celery and apple soup is a refreshing, light, and slightly sweet dairy-free soup, perfect for a keto-friendly lunch. The crispness of the celery and the subtle sweetness of the apple make for a delightful combination, while the vegetable broth creates a savory base.

Ingredients:

• 4 cups celery, chopped
• 1 large apple, peeled and chopped
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth (low-sodium)
• 1 tbsp olive oil
• Salt and pepper to taste
• 1/2 tsp dried thyme
• Fresh parsley for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, and sauté for 3-4 minutes until softened.
2. Add the celery, apple, vegetable broth, salt, pepper, and thyme. Bring to a boil, then reduce heat and simmer for 15-20 minutes until the celery and apple are tender.
3. Blend the soup until smooth using an immersion blender or in batches using a regular blender.
4. Taste and adjust seasoning as needed.
5. Serve hot, garnished with fresh parsley.

This celery and apple soup is an unusual but delicious combination of savory and sweet. The apple provides a natural sweetness, which complements the earthy celery, making this soup light yet flavorful. With a base of vegetable broth and a hint of thyme, it’s a perfect keto lunch that’s refreshing yet satisfying. Easy to make and low in carbs, this soup offers a unique twist on traditional vegetable soups.

Coconut Curry Cauliflower Soup

This coconut curry cauliflower soup brings together the rich flavors of coconut milk, curry powder, and roasted cauliflower. It’s a comforting, dairy-free soup that’s packed with spices and is perfect for a filling keto lunch.

Ingredients:

• 1 medium head cauliflower, chopped
• 1 can (14 oz) full-fat coconut milk
• 4 cups vegetable broth (low-sodium)
• 1 tbsp curry powder
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tbsp olive oil
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the cauliflower with olive oil, salt, and pepper, and roast for 25-30 minutes, until tender and golden.
2. In a large pot, heat olive oil over medium heat. Add the onion and garlic, sautéing for 3-4 minutes until softened.
3. Add the roasted cauliflower, coconut milk, vegetable broth, curry powder, salt, and pepper. Bring to a boil, then reduce heat and simmer for 10 minutes.
4. Use an immersion blender to blend the soup until smooth, or blend in batches using a regular blender.
5. Taste and adjust seasoning if needed.
6. Serve hot, garnished with fresh cilantro.

coconut curry cauliflower soup is a flavorful, warming dish that’s perfect for a keto lunch. The creamy coconut milk adds richness, while the curry powder provides a vibrant, spicy kick. Roasting the cauliflower enhances its flavor, making it the perfect base for this soup. It’s a satisfying, low-carb meal that’s easy to prepare and incredibly comforting, making it an excellent addition to any dairy-free keto meal plan.

Zucchini & Basil Soup

zucchini and basil soup is a light, refreshing, and dairy-free keto option. The zucchini brings a mild flavor, while the basil offers an aromatic freshness that enhances the dish. Perfect for a quick lunch, this low-carb soup is easy to prepare, satisfying, and full of nutrients.

Ingredients:

• 4 medium zucchinis, chopped
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth (low-sodium)
• 1/4 cup fresh basil, chopped
• 1 tbsp olive oil
• Salt and pepper to taste
• 1/2 tsp lemon zest (optional)
• 1 tbsp fresh lemon juice

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, sautéing for 3-4 minutes until softened.
2. Add the zucchini and vegetable broth to the pot. Bring to a boil, then reduce the heat and simmer for 10-15 minutes, until the zucchini is tender.
3. Add the chopped basil, lemon zest (if using), and lemon juice, and stir well.
4. Blend the soup until smooth using an immersion blender, or in batches with a regular blender.
5. Taste and adjust seasoning with salt and pepper.
6. Serve hot, garnished with fresh basil.

The zucchini and basil soup is a refreshing and light option for a dairy-free keto lunch. The zucchini adds a mild flavor, while the basil infuses the soup with a fragrant, herby note. The addition of lemon juice brightens the soup, making it the perfect dish for a light yet filling lunch. It’s simple to prepare and can be enjoyed both hot and cold, making it a versatile option for your keto meal plan.

Eggplant & Tomato Soup

This eggplant and tomato soup is a hearty, dairy-free, low-carb meal that’s perfect for any keto lunch. The smoky eggplant pairs beautifully with the rich, tangy tomatoes, creating a satisfying soup that’s full of flavor and texture.

Ingredients:

• 2 medium eggplants, peeled and chopped
• 4 large tomatoes, chopped
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth (low-sodium)
• 1 tbsp olive oil
• 1/2 tsp smoked paprika
• Salt and pepper to taste
• Fresh basil for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic and sauté for 3-4 minutes until softened.
2. Add the chopped eggplant and tomatoes, and cook for 5-7 minutes until the vegetables begin to soften.
3. Add the vegetable broth, smoked paprika, salt, and pepper, and bring the soup to a boil. Reduce heat and simmer for 20 minutes until the eggplant is fully tender.
4. Use an immersion blender to blend the soup until smooth or blend in batches with a regular blender.
5. Taste and adjust seasoning as needed.
6. Serve hot, garnished with fresh basil.

his eggplant and tomato soup is a flavorful, hearty option that’s both dairy-free and keto-friendly. The combination of smoky eggplant and tangy tomatoes creates a rich, satisfying soup, while the vegetable broth ties everything together. It’s a perfect low-carb lunch option for those looking for a filling and delicious meal that’s easy to prepare. The addition of fresh basil adds a fragrant finish, elevating the flavor of this comforting soup.

Butternut Squash & Sage Soup

his butternut squash and sage soup is a delicious, velvety option that’s both creamy and dairy-free. The natural sweetness of the butternut squash pairs wonderfully with the aromatic, earthy flavor of sage, creating a comforting, low-carb soup that’s perfect for a keto lunch.

Ingredients:

• 1 medium butternut squash, peeled and chopped
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth (low-sodium)
• 1 tbsp olive oil
• 1/2 tsp ground nutmeg
• 1 tbsp fresh sage, chopped
• Salt and pepper to taste
• Fresh sage leaves for garnish (optional)

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the butternut squash with olive oil, salt, and pepper, and spread it out on a baking sheet. Roast for 25-30 minutes until the squash is tender.
2. In a large pot, heat olive oil over medium heat. Add the onion and garlic, sautéing for 3-4 minutes until softened.
3. Add the roasted butternut squash, vegetable broth, ground nutmeg, and fresh sage to the pot. Bring to a boil, then reduce heat and simmer for 10 minutes.
4. Use an immersion blender to blend the soup until smooth, or blend in batches using a regular blender.
5. Taste and adjust seasoning as needed.
6. Serve hot, garnished with fresh sage leaves.

This butternut squash and sage soup is a rich, velvety dish with a perfect balance of sweet and savory flavors. The butternut squash provides a creamy texture, while the sage adds an aromatic, earthy depth to the soup. This dairy-free and keto-friendly option is both comforting and filling, making it an ideal lunch choice. The soup can be prepared in advance and stored for a quick, delicious meal whenever you need it.

Spaghetti Squash & Meatball Soup

This spaghetti squash and meatball soup is a creative, keto-friendly twist on classic Italian flavors. The spaghetti squash acts as a low-carb substitute for pasta, while the homemade meatballs add a savory richness to the soup. It’s a filling, satisfying, and hearty meal that’s perfect for a dairy-free keto lunch.

Ingredients:

• 1 medium spaghetti squash
• 1 lb ground beef or turkey
• 1 egg
• 2 tbsp almond flour
• 1/4 cup fresh parsley, chopped
• 4 cups vegetable broth (low-sodium)
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 can (14 oz) crushed tomatoes (no added sugar)
• 1 tbsp olive oil
• Salt and pepper to taste
• Fresh basil for garnish

Instructions:

1. Preheat the oven to 400°F (200°C). Slice the spaghetti squash in half and scoop out the seeds. Drizzle with olive oil, season with salt and pepper, and roast for 25-30 minutes until tender.
2. Meanwhile, make the meatballs by combining ground meat, egg, almond flour, parsley, salt, and pepper in a bowl. Form into small balls and set aside.
3. In a large pot, heat olive oil over medium heat. Add the onion and garlic, and sauté for 3-4 minutes until softened.
4. Add the crushed tomatoes and vegetable broth to the pot. Bring to a boil, then reduce heat and simmer for 10 minutes.
5. Add the meatballs to the pot and cook for 15-20 minutes until they are fully cooked through.
6. Use a fork to scrape the flesh of the spaghetti squash into noodle-like strands. Add the squash strands to the soup.
7. Taste and adjust seasoning. Serve hot, garnished with fresh basil.

This spaghetti squash and meatball soup is a creative, hearty, and keto-friendly dish that’s perfect for a filling lunch. The spaghetti squash mimics the texture of traditional pasta, while the savory meatballs provide a satisfying protein boost. The rich, tomato-based broth ties everything together, creating a comforting and low-carb meal that’s both satisfying and delicious. It’s a great option for those who miss traditional pasta dishes but want to stay on track with their keto and dairy-free diet.

Sweet Potato & Coconut Soup

This sweet potato and coconut soup is a warming and flavorful dairy-free option that’s perfect for a keto-friendly lunch. The sweetness of the sweet potato balances the creamy richness of coconut milk, making this soup both satisfying and comforting.

Ingredients:

• 2 medium sweet potatoes, peeled and chopped
• 1 can (14 oz) full-fat coconut milk
• 4 cups vegetable broth (low-sodium)
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1/2 tsp ground turmeric
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the onion and garlic, sautéing for 3-4 minutes until softened.
2. Add the chopped sweet potatoes, vegetable broth, turmeric, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20-25 minutes, until the sweet potatoes are tender.
3. Stir in the coconut milk and cook for an additional 5 minutes.
4. Blend the soup until smooth using an immersion blender or in batches with a regular blender.
5. Taste and adjust seasoning if needed.
6. Serve hot, garnished with fresh cilantro.

This sweet potato and coconut soup is a creamy, satisfying option for anyone following a dairy-free keto diet. The natural sweetness of the sweet potato is balanced by the richness of coconut milk, creating a comforting, velvety soup. The turmeric adds warmth and depth to the flavor, while the coconut milk provides the necessary creaminess without dairy. This soup is perfect for a cozy lunch and can easily be made in advance for a quick, nutritious meal.

Mushroom & Thyme Soup

This mushroom and thyme soup is a rich, earthy, dairy-free option that’s perfect for a keto lunch. The mushrooms provide a deep umami flavor, while the thyme adds a fresh, aromatic quality. This simple, yet flavorful soup is filling and low in carbs, making it an excellent choice for a light but satisfying meal.

Ingredients:

• 3 cups mushrooms, sliced
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth (low-sodium)
• 1 tbsp olive oil
• 1 tsp fresh thyme leaves
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, and sauté for 3-4 minutes until softened.
2. Add the sliced mushrooms and cook for 5-7 minutes until they begin to release their juices.
3. Add the vegetable broth, thyme, salt, and pepper, and bring to a boil. Reduce the heat and simmer for 15 minutes.
4. Use an immersion blender to blend the soup until smooth or blend in batches with a regular blender.
5. Taste and adjust seasoning as needed.
6. Serve hot, garnished with fresh thyme leaves.

This mushroom and thyme soup is a perfect, earthy, and satisfying option for a keto-friendly, dairy-free lunch. The mushrooms provide a rich, umami flavor that’s enhanced by the aromatic thyme, creating a comforting and flavorful soup. Simple to prepare and full of nutrients, this soup makes a great addition to your keto meal plan. It’s light yet filling, perfect for a warm and cozy lunch that’s low in carbs but high in taste.

Note: More recipes are coming soon