33+ Easy Dash Blender Soup Recipes for Cozy Nights

Winter is the perfect time to indulge in comforting, nourishing soups. But making a flavorful and smooth soup doesn’t always require hours of cooking.

With the help of your trusty 33+ Dash Blender, you can whip up quick, healthy, and delicious soups in no time!

Whether you’re craving a creamy tomato bisque, a hearty vegetable stew, or a spicy butternut squash blend, the possibilities are endless.

In this blog, we’ve compiled over 33 mouthwatering blender soup recipes that will warm you up during the colder months.

Perfect for busy weeknights, meal prep, or a cozy weekend dinner, these soups are easy to make and packed with flavor.

33+ Easy Dash Blender Soup Recipes for Cozy Nights

Blender soups are a game changer, providing the perfect balance of convenience, taste, and health.

With your 33+ Dash Blender, you can enjoy a variety of vibrant, nutrient-packed soups without all the time and effort.

From smooth and creamy to chunky and filling, these recipes are guaranteed to satisfy your cravings.

So, dust off your blender, grab your ingredients, and get ready to create a bowl of pure comfort with these 33+ incredible soup recipes!

Creamy Butternut Squash Soup

This creamy butternut squash soup is a comforting and rich dish perfect for a cozy lunch. The Dash Blender makes it quick and easy to blend the squash into a silky smooth texture, creating a hearty yet low-carb keto-friendly meal. With a blend of warm spices like cinnamon and nutmeg, this soup offers depth of flavor and is rich in vitamins and fiber, making it an ideal choice for those following a keto diet.

Ingredients:

• 2 cups butternut squash, peeled and cubed
• 1/2 cup heavy cream
• 1 small onion, chopped
• 1 clove garlic, minced
• 2 cups vegetable broth (low sodium)
• 1 tsp ground cinnamon
• 1/2 tsp ground nutmeg
• Salt and pepper to taste
• Olive oil for sautéing

Instructions:

1. Heat olive oil in a pan over medium heat. Add chopped onion and minced garlic. Sauté until softened (about 5 minutes).
2. In the Dash Blender, combine sautéed onion and garlic, cubed butternut squash, vegetable broth, cinnamon, and nutmeg.
3. Blend until smooth and creamy.
4. Pour the soup back into the pan, add heavy cream, and heat over low until warm. Season with salt and pepper to taste.
5. Serve hot, garnished with a sprinkle of cinnamon or fresh herbs if desired.

This creamy butternut squash soup is a warming, nutritious, and satisfying option for a low-carb lunch. The combination of the natural sweetness from the squash and the richness from the cream makes it feel indulgent while remaining keto-friendly. With the Dash Blender, you can achieve a silky, velvety texture that enhances the overall experience, making this a go-to soup for any time of the year.

Zucchini and Spinach Soup

Packed with fresh vegetables and rich in nutrients, this zucchini and spinach soup is light yet filling. It’s a wonderful low-carb option for a keto lunch. The Dash Blender easily blends the ingredients into a velvety smooth texture, creating a satisfying soup that can be enjoyed on its own or paired with a side salad for a complete meal.

Ingredients:

• 2 zucchinis, chopped
• 1 cup spinach, fresh or frozen
• 1 small onion, chopped
• 2 cups chicken or vegetable broth
• 1/2 cup heavy cream
• 1 tbsp olive oil
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Heat olive oil in a pot over medium heat. Add the chopped onion and sauté until softened (about 4 minutes).
2. Add the chopped zucchinis and cook for another 5 minutes, allowing them to soften.
3. Add the spinach, broth, salt, and pepper. Bring to a boil, then lower the heat and simmer for 10 minutes.
4. Transfer the soup to the Dash Blender and blend until smooth.
5. Stir in the heavy cream and heat the soup on the stove for a few more minutes.
6. Serve the soup hot, garnished with fresh parsley.

This zucchini and spinach soup is the perfect low-carb keto lunch option. The Dash Blender makes the blending process a breeze, resulting in a smooth, satisfying bowl of goodness. The spinach adds a boost of vitamins, while the zucchini keeps the soup light and refreshing. With a touch of cream, this soup becomes rich and comforting, making it an excellent choice for any day you need a healthy, quick lunch.

Roasted Cauliflower and Garlic Soup

This roasted cauliflower and garlic soup is a flavorful, low-carb, and keto-friendly option for lunch. Roasting the cauliflower brings out a nutty, caramelized flavor that pairs wonderfully with the garlic and herbs. The Dash Blender makes it easy to create a smooth and creamy texture, turning this roasted vegetable into a silky soup that’s both nourishing and satisfying.

Ingredients:

• 1 medium head of cauliflower, cut into florets
• 4 cloves garlic, unpeeled
• 2 cups vegetable broth
• 1/2 cup heavy cream
• 1 tbsp olive oil
• 1 tsp dried thyme
• Salt and pepper to taste
• Fresh chives for garnish

Instructions:

1. Preheat the oven to 400°F (200°C). Spread the cauliflower florets and garlic cloves on a baking sheet, drizzle with olive oil, and season with salt, pepper, and thyme. Roast for 25-30 minutes, or until cauliflower is tender and golden brown.
2. Remove the garlic skins and place the roasted cauliflower and garlic in the Dash Blender. Add the vegetable broth.
3. Blend until smooth and creamy.
4. Pour the soup back into the pot, stir in the heavy cream, and heat through.
5. Serve hot, garnished with fresh chives.

This roasted cauliflower and garlic soup is a wonderful way to enjoy the flavors of roasted vegetables in a creamy, low-carb form. The roasting process deepens the flavor of the cauliflower, and the addition of garlic makes the soup extra savory. Thanks to the Dash Blender, the cauliflower blends into a silky texture that feels rich and comforting. Perfect for a keto lunch, this soup is a great way to get your daily dose of vegetables while enjoying a satisfying meal.

Avocado and Cucumber Soup

This avocado and cucumber soup is a refreshing, light, and creamy low-carb option perfect for a keto lunch. The combination of creamy avocado and cooling cucumber creates a smooth, silky texture, and the Dash Blender makes blending effortless. A squeeze of lemon juice and fresh herbs add a burst of flavor, making this soup not only healthy but also incredibly refreshing.

Ingredients:

• 1 ripe avocado, peeled and pitted
• 1 cucumber, peeled and chopped
• 1/2 cup Greek yogurt (unsweetened)
• 1 cup vegetable broth
• 1 tbsp olive oil
• Juice of 1 lemon
• 1 tbsp fresh dill, chopped
• Salt and pepper to taste

Instructions:

1. Place the avocado, cucumber, Greek yogurt, vegetable broth, olive oil, lemon juice, and dill into the Dash Blender.
2. Blend until smooth and creamy.
3. Season with salt and pepper to taste.
4. Pour the soup into a bowl and refrigerate for at least 30 minutes to chill.
5. Serve cold, garnished with additional dill or a squeeze of lemon.

This avocado and cucumber soup is a perfect low-carb, keto-friendly lunch when you want something light yet satisfying. The Dash Blender turns the ingredients into a smooth, velvety base, while the avocado gives the soup a rich creaminess without adding carbs. The refreshing cucumber and zesty lemon offer a balance of flavors that make this soup an excellent choice during warmer months or whenever you crave something cool and nourishing.

Spicy Tomato Basil Soup

For a keto-friendly twist on a classic favorite, this spicy tomato basil soup is bold, flavorful, and incredibly satisfying. The Dash Blender ensures the tomatoes are blended into a smooth, silky texture, while the kick of heat from red pepper flakes makes this soup unique. Fresh basil enhances the richness, making this a great choice for a quick, low-carb lunch.

Ingredients:

• 4 cups fresh tomatoes, chopped
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 2 cups chicken or vegetable broth
• 1/2 tsp red pepper flakes (adjust for heat preference)
• 1 tbsp fresh basil, chopped
• 1/2 cup heavy cream
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add chopped onion and minced garlic, cooking until softened (about 5 minutes).
2. Add chopped tomatoes, red pepper flakes, and broth. Bring to a boil, then reduce heat and simmer for 15 minutes to soften the tomatoes.
3. Transfer the soup to the Dash Blender and blend until smooth.
4. Stir in the heavy cream, fresh basil, and season with salt and pepper. Heat through.
5. Serve hot, garnished with additional basil.

This spicy tomato basil soup offers a fresh, vibrant flavor profile that’s low in carbs but packed with taste. The Dash Blender effortlessly blends the tomatoes into a smooth base, and the addition of red pepper flakes gives the soup a nice kick. This rich, creamy soup is perfect for a keto lunch, especially when paired with a side of crispy bacon or a keto-friendly grilled cheese for an indulgent treat without the carbs.

Broccoli and Cheddar Soup

This low-carb broccoli and cheddar soup is a deliciously rich and comforting option for anyone following a keto diet. The Dash Blender transforms the cooked broccoli into a creamy texture that complements the sharpness of the cheddar cheese. It’s the perfect soup for a cozy lunch that’s hearty yet won’t derail your low-carb goals.

Ingredients:

• 3 cups broccoli florets
• 1 small onion, chopped
• 2 cloves garlic, minced
• 2 cups chicken or vegetable broth
• 1/2 cup heavy cream
• 1 1/2 cups shredded cheddar cheese (full-fat)
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot over medium heat. Add the chopped onion and minced garlic, cooking for 5 minutes until softened.
2. Add broccoli florets and broth. Bring to a boil, then reduce heat and simmer for 10-15 minutes until the broccoli is tender.
3. Transfer the soup to the Dash Blender and blend until smooth.
4. Stir in the heavy cream and cheddar cheese until the cheese melts and the soup becomes creamy.
5. Season with salt and pepper to taste, then serve hot.

This broccoli and cheddar soup offers the perfect combination of cheesy goodness and nutritious vegetables, making it an excellent choice for a keto lunch. The Dash Blender creates a wonderfully smooth and velvety texture, which enhances the flavor of the sharp cheddar cheese. It’s rich, comforting, and filling while being low in carbs, so you can enjoy a creamy bowl of soup without worrying about your keto macros.

Cauliflower and Leek Soup

This cauliflower and leek soup is a luxurious and silky smooth keto-friendly option for lunch. The cauliflower acts as a perfect low-carb base, while the leek adds a mild, sweet flavor that complements the creamy texture. With the help of the Dash Blender, this simple yet elegant soup comes together quickly, making it an ideal low-carb meal for busy days.

Ingredients:

• 1 medium cauliflower, cut into florets
• 1 leek, cleaned and sliced
• 2 cloves garlic, minced
• 2 cups vegetable or chicken broth
• 1/2 cup heavy cream
• 1 tbsp olive oil
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the leek and garlic, cooking for about 5 minutes until softened.
2. Add the cauliflower florets and broth. Bring to a boil, then reduce heat and simmer for 15 minutes, or until the cauliflower is tender.
3. Transfer the soup to the Dash Blender and blend until smooth.
4. Stir in the heavy cream, season with salt and pepper, and heat through.
5. Serve hot, garnished with fresh parsley.

This cauliflower and leek soup is a light yet filling keto-friendly option that’s perfect for lunch. The Dash Blender transforms the cauliflower into a velvety smooth base, while the leek adds a lovely, subtle sweetness. The addition of heavy cream brings a richness that elevates the soup, making it a satisfying and nourishing dish. It’s a great way to enjoy a creamy, low-carb soup that’s easy to prepare and perfect for those on a keto diet.

Creamy Mushroom Soup

This creamy mushroom soup is rich in flavor and perfect for a comforting keto lunch. The earthy taste of the mushrooms is enhanced by the smooth texture created by the Dash Blender. With the addition of fresh herbs and heavy cream, this soup feels indulgent while remaining low-carb, making it an ideal choice for anyone following a keto lifestyle.

Ingredients:

• 2 cups mushrooms, sliced
• 1 small onion, chopped
• 2 cloves garlic, minced
• 2 cups vegetable broth
• 1/2 cup heavy cream
• 1 tbsp olive oil
• 1 tsp thyme (fresh or dried)
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot over medium heat. Add the chopped onion and garlic, sautéing until soft and fragrant (about 5 minutes).
2. Add the mushrooms and thyme to the pot and cook until the mushrooms release their liquid and become tender (about 7-10 minutes).
3. Add the vegetable broth and bring the mixture to a boil. Reduce the heat and simmer for 10 minutes.
4. Transfer the soup to the Dash Blender and blend until smooth.
5. Stir in the heavy cream and season with salt and pepper. Heat through.
6. Serve hot.

This creamy mushroom soup is the epitome of comfort in a bowl, making it a fantastic choice for a keto lunch. The Dash Blender ensures the soup is silky smooth, with the mushrooms adding an earthy, savory flavor. The richness of the heavy cream and the fragrant thyme enhances the soup’s complexity, making it a satisfying, low-carb option. Whether you enjoy it on its own or with a keto-friendly side, this soup is sure to become a favorite in your low-carb recipe rotation.

Creamy Roasted Red Pepper Soup

This creamy roasted red pepper soup is a vibrant, flavorful option for a low-carb keto lunch. Roasting the red peppers brings out their natural sweetness, which combines perfectly with a touch of garlic and onions. The Dash Blender makes it simple to blend everything into a velvety, rich soup without any hassle. The addition of heavy cream adds a creamy texture while keeping it keto-friendly.

Ingredients:

• 4 red bell peppers, roasted and peeled
• 1 small onion, chopped
• 2 cloves garlic, minced
• 2 cups chicken or vegetable broth
• 1/2 cup heavy cream
• 1 tbsp olive oil
• 1 tsp smoked paprika
• Salt and pepper to taste

Instructions:

1. Roast the red bell peppers in the oven at 400°F (200°C) for about 25 minutes until charred. Peel off the skin and remove the seeds.
2. Heat olive oil in a pot over medium heat. Add the chopped onion and minced garlic, cooking until softened (about 5 minutes).
3. Add the roasted red peppers, smoked paprika, and broth. Bring to a boil, then reduce heat and simmer for 10 minutes.
4. Transfer the soup to the Dash Blender and blend until smooth.
5. Stir in the heavy cream, season with salt and pepper, and heat through.
6. Serve hot, garnished with fresh herbs if desired.

This creamy roasted red pepper soup is a fantastic way to enjoy the rich, smoky flavor of roasted peppers in a keto-friendly form. The Dash Blender ensures a smooth and velvety texture, while the creamy base adds a luxurious feel to the soup. This soup is perfect for a low-carb lunch, offering both comfort and flavor in every spoonful.

Kale and Bacon Soup

This hearty kale and bacon soup combines the richness of crispy bacon with the nutrition of kale, creating a delicious low-carb option for a keto lunch. The Dash Blender blends the soup into a creamy base, which enhances the savory flavors. The bacon adds a nice crunch, and the kale contributes fiber and vitamins, making this a satisfying and healthy meal.

Ingredients:

• 2 cups kale, chopped
• 4 strips bacon, cooked and crumbled
• 1 small onion, chopped
• 2 cups chicken broth
• 1/2 cup heavy cream
• 2 cloves garlic, minced
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot over medium heat. Add chopped onion and garlic, cooking until softened (about 5 minutes).
2. Add the chicken broth and bring to a simmer.
3. Add the kale and cook for 10 minutes until it softens.
4. Transfer the soup to the Dash Blender and blend until smooth.
5. Stir in the heavy cream and crumbled bacon, season with salt and pepper, and heat through.
6. Serve hot, garnished with extra bacon bits.

This kale and bacon soup is a rich, satisfying dish that’s perfect for a keto lunch. The crispy bacon provides a savory crunch that pairs wonderfully with the smooth texture of the soup. The Dash Blender ensures a velvety base, while the kale offers both nutrition and depth of flavor. It’s a hearty, low-carb meal that will keep you full and satisfied.

Coconut Curry Chicken Soup

This coconut curry chicken soup is an aromatic, spicy, and creamy keto-friendly dish that’s full of bold flavors. The Dash Blender helps blend the ingredients into a smooth, creamy base that perfectly complements the coconut milk and curry spices. It’s a light yet satisfying meal with tender chicken, making it a fantastic low-carb option for lunch.

Ingredients:

• 2 chicken breasts, cooked and shredded
• 1 can (14 oz) coconut milk
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tbsp curry powder
• 2 cups chicken broth
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot over medium heat. Add chopped onion and garlic, cooking for 5 minutes until softened.
2. Stir in curry powder and cook for 1 more minute until fragrant.
3. Add the chicken broth, coconut milk, and shredded chicken to the pot. Bring to a simmer and cook for 10 minutes.
4. Transfer the soup to the Dash Blender and blend until smooth.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with fresh cilantro if desired.

This coconut curry chicken soup is a rich, flavorful low-carb option perfect for anyone craving a little spice. The Dash Blender makes it easy to achieve a smooth, creamy consistency, while the coconut milk and curry powder bring a comforting warmth to the dish. This keto-friendly soup is both filling and satisfying, making it an excellent choice for a healthy lunch.

Asparagus and Lemon Soup

This light yet creamy asparagus and lemon soup is a refreshing and healthy low-carb option for a keto lunch. The Dash Blender transforms the tender asparagus into a smooth, silky texture, while the lemon adds a burst of freshness. With a base of chicken broth and heavy cream, this soup is both satisfying and light, making it perfect for a low-carb diet.

Ingredients:

• 1 bunch asparagus, trimmed and chopped
• 1 small onion, chopped
• 2 cloves garlic, minced
• 2 cups chicken or vegetable broth
• 1/2 cup heavy cream
• 1 tbsp olive oil
• Juice and zest of 1 lemon
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot over medium heat. Add the chopped onion and garlic, cooking for 5 minutes until softened.
2. Add the asparagus and broth to the pot. Bring to a simmer and cook for 10 minutes until the asparagus is tender.
3. Transfer the soup to the Dash Blender and blend until smooth.
4. Stir in the heavy cream, lemon juice, and zest, and season with salt and pepper. Heat through.
5. Serve hot, garnished with lemon zest or fresh herbs.

This asparagus and lemon soup is a bright and creamy option that’s light yet full of flavor. The Dash Blender makes it easy to achieve the perfect smooth texture, while the lemon adds a fresh and tangy note. This soup is an ideal keto lunch, providing the nutrition of asparagus in a comforting, creamy base, without compromising on taste.

Chicken and Spinach Soup

This chicken and spinach soup is a simple yet delicious low-carb dish that’s perfect for a keto lunch. The Dash Blender helps blend the soup into a smooth, creamy texture, while the spinach adds color and nutrients. The chicken provides protein, making this soup filling and satisfying while keeping it low in carbs.

Ingredients:

• 2 chicken breasts, cooked and shredded
• 2 cups spinach, fresh or frozen
• 1 small onion, chopped
• 2 cloves garlic, minced
• 2 cups chicken broth
• 1/2 cup heavy cream
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot over medium heat. Add the chopped onion and garlic, cooking until softened (about 5 minutes).
2. Add the chicken broth, spinach, and shredded chicken to the pot. Bring to a simmer and cook for 10 minutes.
3. Transfer the soup to the Dash Blender and blend until smooth.
4. Stir in the heavy cream, season with salt and pepper, and heat through.
5. Serve hot.

This chicken and spinach soup is an easy, quick, and satisfying keto lunch. The Dash Blender turns the soup into a smooth, velvety texture, while the spinach provides an added boost of vitamins. The chicken makes it filling, and the addition of cream adds richness. It’s a hearty, low-carb meal perfect for any time of the day.

Cauliflower and Bacon Cheddar Soup

This cauliflower and bacon cheddar soup is a rich, creamy, and satisfying low-carb option for lunch. The Dash Blender creates a smooth, velvety base, while the cauliflower adds a lightness to the soup, and the bacon and cheddar bring in savory richness. It’s a great keto meal, full of flavor and texture.

Ingredients:

• 3 cups cauliflower florets
• 1/2 cup shredded cheddar cheese
• 4 strips bacon, cooked and crumbled
• 2 cups chicken broth
• 1/2 cup heavy cream
• 1 small onion, chopped
• 2 cloves garlic, minced
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot over medium heat. Add chopped onion and garlic, cooking until softened (about 5 minutes).
2. Add cauliflower florets and chicken broth, bring to a boil, and simmer until cauliflower is tender (about 10 minutes).
3. Transfer the soup to the Dash Blender and blend until smooth.
4. Stir in heavy cream, shredded cheddar, and crumbled bacon. Season with salt and pepper, then heat through.
5. Serve hot, garnished with extra bacon and cheese.

This cauliflower and bacon cheddar soup is a hearty, low-carb option that’s rich in flavor and satisfying. The Dash Blender makes the blending process easy and ensures a smooth, creamy texture, while the bacon and cheddar create an indulgent, comforting soup perfect for keto lunch

Zucchini and Pesto Soup

This zucchini and pesto soup is a fragrant, creamy, and healthy low-carb option for a keto-friendly lunch. The zucchini blends smoothly into a light, velvety base, while the homemade or store-bought pesto adds a burst of aromatic herbs and garlic. The Dash Blender ensures a perfect creamy texture, while the pesto gives the soup a rich, flavorful depth. It’s a light yet satisfying meal that’s easy to prepare.

Ingredients:

• 2 medium zucchinis, chopped
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1/2 cup pesto (homemade or store-bought)
• 2 cups chicken or vegetable broth
• 1/2 cup heavy cream
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot over medium heat. Add chopped onion and minced garlic, cooking for about 5 minutes until softened.
2. Add the zucchini and chicken broth, bringing to a simmer. Cook for 10 minutes until the zucchini is tender.
3. Transfer the soup to the Dash Blender and blend until smooth.
4. Stir in the heavy cream and pesto, season with salt and pepper, and heat through.
5. Serve hot, garnished with extra pesto or fresh herbs if desired.

This zucchini and pesto soup is a simple yet delicious keto-friendly meal that’s perfect for lunch. The Dash Blender ensures the zucchini is blended into a creamy base, while the pesto adds depth and vibrancy to the soup. It’s light yet satisfying, providing a great way to enjoy vegetables in a comforting, low-carb bowl of soup.

Eggplant and Tomato Soup

This eggplant and tomato soup is a rich, savory, and slightly smoky dish that’s perfect for a keto lunch. The eggplant gives the soup a silky texture, while the tomatoes add a natural sweetness. The Dash Blender helps combine these ingredients into a smooth, velvety soup, making it both comforting and filling. This low-carb soup is an easy way to enjoy the heartiness of eggplant while sticking to your keto diet.

Ingredients:

• 2 medium eggplants, peeled and chopped
• 4 ripe tomatoes, chopped
• 1 small onion, chopped
• 2 cloves garlic, minced
• 2 cups vegetable or chicken broth
• 1 tbsp olive oil
• 1 tsp smoked paprika
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot over medium heat. Add chopped onion and minced garlic, cooking until softened (about 5 minutes).
2. Add chopped eggplants and tomatoes, cooking for 10 minutes until softened.
3. Add the broth and smoked paprika, bringing the soup to a simmer. Cook for an additional 10 minutes.
4. Transfer the soup to the Dash Blender and blend until smooth.
5. Season with salt and pepper, then heat through.
6. Serve hot, garnished with fresh herbs or a drizzle of olive oil.

This eggplant and tomato soup is a perfect combination of savory and slightly sweet flavors, making it a hearty yet low-carb choice for lunch. The Dash Blender creates a smooth and silky texture, allowing the richness of the eggplant to shine. It’s a satisfying and comforting option that’s easy to make and fits perfectly within a keto diet.

Shrimp and Avocado Soup

This shrimp and avocado soup is a deliciously creamy and low-carb option that combines the fresh flavors of shrimp with the richness of avocado. The Dash Blender helps blend the soup into a smooth, creamy consistency, while the shrimp provide a delicate texture. The avocado adds creaminess and a hint of natural sweetness, making this soup light yet satisfying for a keto lunch.

Ingredients:

• 12 oz cooked shrimp, peeled and deveined
• 1 ripe avocado, peeled and pitted
• 2 cups chicken broth
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1/2 cup coconut milk
• 1 tbsp olive oil
• Juice of 1 lime
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot over medium heat. Add the chopped onion and minced garlic, cooking until softened (about 5 minutes).
2. Add the chicken broth and bring to a simmer. Cook for 5 minutes.
3. Transfer the soup to the Dash Blender and blend until smooth.
4. Add the avocado, coconut milk, shrimp, and lime juice. Blend again until the soup reaches a creamy consistency.
5. Season with salt and pepper, and heat through.
6. Serve hot, garnished with cilantro or extra lime wedges.

This shrimp and avocado soup offers a wonderful balance of creamy and savory flavors, making it an ideal keto lunch. The Dash Blender ensures the soup is silky smooth, and the addition of shrimp provides a delicate protein boost. The avocado gives the soup a rich texture, and the lime adds a refreshing brightness, creating a well-rounded and satisfying meal.

Spicy Cauliflower Soup

This spicy cauliflower soup is a perfect option for those who love a little heat with their low-carb lunch. The cauliflower provides a smooth, creamy base that pairs perfectly with the bold flavors of chili, garlic, and cumin. The Dash Blender makes blending the soup into a silky texture quick and easy, while the spices give it the right amount of warmth and depth. This soup is both satisfying and packed with flavor.

Ingredients:

• 1 medium cauliflower, chopped
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1-2 tsp chili powder (adjust to spice preference)
• 1 tsp ground cumin
• 2 cups vegetable broth
• 1/2 cup coconut milk
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot over medium heat. Add the chopped onion and minced garlic, cooking until softened (about 5 minutes).
2. Add the cauliflower, chili powder, cumin, and vegetable broth. Bring to a simmer and cook for 15 minutes, until the cauliflower is tender.
3. Transfer the soup to the Dash Blender and blend until smooth.
4. Stir in the coconut milk and season with salt and pepper. Heat through.
5. Serve hot, garnished with extra chili flakes or cilantro.

This spicy cauliflower soup is a great choice for those craving something bold and comforting. The Dash Blender ensures the soup reaches the perfect creamy consistency, and the spices bring out a warm, flavorful kick. It’s a great low-carb, keto-friendly soup that will satisfy your taste buds while helping you stick to your dietary goals.

Roasted Garlic and Herb Soup

This roasted garlic and herb soup is a comforting and flavorful low-carb dish that’s perfect for a keto lunch. Roasting the garlic deepens its flavor, giving the soup a rich, savory base. The Dash Blender creates a silky texture, and the fresh herbs add a bright, aromatic finish. It’s a simple yet satisfying meal that’s both delicious and easy to make.

Ingredients:

• 1 head of garlic, roasted
• 2 cups cauliflower florets
• 1 small onion, chopped
• 2 cups chicken or vegetable broth
• 1/2 cup heavy cream
• 1 tbsp olive oil
• 1 tsp thyme (fresh or dried)
• Salt and pepper to taste

Instructions:

1. Roast the garlic by cutting the top off a head of garlic, drizzling with olive oil, and wrapping it in foil. Roast at 400°F (200°C) for about 30 minutes.
2. Heat olive oil in a pot over medium heat. Add the chopped onion and cook until softened (about 5 minutes).
3. Add the cauliflower florets and chicken broth, bringing the soup to a simmer. Cook for 10 minutes until the cauliflower is tender.
4. Squeeze the roasted garlic into the pot and transfer the soup to the Dash Blender. Blend until smooth.
5. Stir in the heavy cream, thyme, salt, and pepper. Heat through.
6. Serve hot, garnished with fresh herbs.

This roasted garlic and herb soup is the perfect keto lunch for garlic lovers. The Dash Blender ensures a creamy, smooth texture, while the roasted garlic adds a deep, savory flavor. The cauliflower and heavy cream round out the soup, making it both satisfying and indulgent without the carbs. This simple yet flavorful soup will keep you full and warm during chilly days.

Thai-Inspired Coconut Soup

This Thai-inspired coconut soup is a fragrant, creamy, and spicy keto-friendly lunch option. With the richness of coconut milk, the soup combines flavors of lemongrass, ginger, and lime to create a refreshing and comforting meal. The Dash Blender makes this soup silky smooth, while the spices bring a touch of heat that complements the creaminess of the coconut milk.

Ingredients:

• 1 can (14 oz) coconut milk
• 2 cups chicken broth
• 2 tbsp red curry paste
• 1 stalk lemongrass, smashed
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1-inch piece of ginger, sliced
• Juice of 1 lime
• Salt and pepper to taste

Instructions:

1. In a pot, heat the chicken broth and bring it to a simmer. Add the coconut milk, red curry paste, lemongrass, onion, garlic, and ginger. Cook for 10-15 minutes to allow the flavors to meld.
2. Remove the lemongrass stalk and ginger slices, then transfer the soup to the Dash Blender. Blend until smooth.
3. Stir in the lime juice and season with salt and pepper.
4. Serve hot, garnished with fresh cilantro or a slice of lime.

This Thai-inspired coconut soup is a perfect combination of creamy, spicy, and aromatic flavors, making it an ideal keto lunch. The Dash Blender ensures a silky smooth texture, while the coconut milk adds richness. The red curry paste and lime give the soup a refreshing and warming kick that will leave you craving more.

This creamy broccoli and cheddar soup is a keto-friendly classic, combining the wholesome flavor of broccoli with the richness of cheddar cheese. Perfectly blended in the Dash Blender, this soup achieves a velvety texture while remaining low in carbs. The addition of heavy cream enhances the creamy base, making it a comforting and satisfying lunch option.

Note: More recipes are coming soon