33+ Quick and Easy Portable Blender Soup Recipes for Busy Days

In today’s fast-paced world, convenience is key—and there’s no better way to enjoy a nutritious and satisfying meal on the go than with portable blender soup recipes.

Whether you’re a busy professional, a student, or someone who just loves the simplicity of homemade meals, portable blenders offer an easy solution for creating wholesome soups in a matter of minutes.

In this article, we’ll share 33+ creative and delicious soup recipes that are perfect for blending in your portable blender.

These soups are not only packed with flavor but also full of nutrients, making them the ideal option for a quick lunch, dinner, or snack.

From hearty vegetable-based soups to creamy options that are both dairy-free and vegan, we’ve got a soup for every taste and dietary preference.

Grab your portable blender and let’s dive into some easy-to-make soup recipes that will leave you feeling satisfied and energized

33+ Quick and Easy Portable Blender Soup Recipes for Busy Days

Portable blender soups are an ideal way to streamline your meal prep, boost your nutrition, and enjoy tasty dishes wherever life takes you.

With the variety of recipes provided, you’ll never run out of delicious options to try.

These soups are perfect for anyone who enjoys cooking but doesn’t have the time to spend hours in the kitchen.

They are perfect for those on a health journey, busy professionals, or anyone who loves the idea of having a warm, flavorful bowl of soup at any time.

So, blend, sip, and savor these nutritious and comforting soups, and don’t forget to experiment with your own favorite flavors!

Creamy Spinach and Avocado Soup

This creamy spinach and avocado soup is the perfect low-carb, keto-friendly lunch. Full of healthy fats from avocado and packed with greens, it’s satisfying, nutritious, and easy to make with a portable blender. Ideal for a quick meal on the go, this soup offers a smooth texture with a light, refreshing flavor. It’s also a great way to get your daily dose of fiber, vitamins, and minerals.

Ingredients:

• 1 ripe avocado, peeled and pitted
• 2 cups fresh spinach leaves
• 1/2 cup coconut milk (or almond milk for a lighter option)
• 1 cup vegetable broth (or chicken broth for extra flavor)
• 1 tablespoon olive oil
• 1 small clove garlic, minced
• Salt and pepper to taste
• Juice of 1/2 lemon
• Optional: 1/4 cup fresh herbs (basil or parsley)

Instructions:

1. In a portable blender, combine the avocado, spinach, coconut milk, and vegetable broth.
2. Add the olive oil, minced garlic, salt, and pepper.
3. Blend until smooth and creamy, adding more broth if necessary for your desired soup consistency.
4. Once blended, taste and adjust seasoning, adding lemon juice for a bit of freshness.
5. This creamy spinach and avocado soup is an excellent option for those on a low-carb or keto diet. It’s both filling and hydrating, making it the perfect lunch to fuel your day. The combination of avocado’s richness and spinach’s nutrients offers a satisfying meal that supports a healthy metabolism while keeping carbs in check. Whether you’re at home or on the go, this portable soup recipe makes it easier than ever to stick to your keto goals.

Zucchini and Basil Soup

Zucchini and basil soup is a flavorful, low-carb, keto lunch option that’s light, but nourishing. With fresh zucchini as the main ingredient, this soup is low in calories while still providing a rich texture and satisfying taste. The basil adds a burst of herbal freshness, making it a perfect savory treat to enjoy throughout the day. Plus, it’s quick to prepare and easy to blend for a convenient, portable meal.

Ingredients:

• 2 medium zucchinis, chopped
• 1/4 cup fresh basil leaves
• 1 cup chicken or vegetable broth
• 1/2 cup heavy cream or coconut cream for a dairy-free option
• 1 tablespoon olive oil
• 1 small onion, chopped
• 1 clove garlic, minced
• Salt and pepper to taste
• A squeeze of fresh lemon juice (optional)

Instructions:

1. Heat olive oil in a pan over medium heat, then sauté the onion and garlic until softened and fragrant (about 3-4 minutes).
2. Add the chopped zucchini and cook for another 5 minutes until slightly tender.
3. Transfer the sautéed veggies into your portable blender. Add the fresh basil, chicken broth, and heavy cream.
4. Season with salt and pepper, then blend until smooth and creamy.
5. Taste the soup and adjust seasoning, adding a squeeze of lemon juice for brightness.
6. Pour into a thermos or portable container and enjoy!

This zucchini and basil soup is the perfect keto-friendly lunch that’s packed with flavor but light on carbs. The creamy texture from the heavy cream and the natural freshness of zucchini make this soup a delicious way to keep you full and satisfied. Plus, it’s easy to pack for lunch or a snack when you’re on the go. Enjoy this vibrant soup while staying true to your low-carb, keto lifestyle!

Roasted Cauliflower and Garlic Soup

Roasted cauliflower and garlic soup is a comforting, rich, and creamy low-carb soup perfect for a keto lunch. Roasting the cauliflower brings out its natural sweetness, which pairs beautifully with the savory garlic and creamy base. This easy-to-make soup is a great way to enjoy the health benefits of cauliflower, offering a rich, hearty texture without the carbs.

Ingredients:

• 1 medium cauliflower, chopped into florets
• 4 cloves garlic, peeled
• 1 tablespoon olive oil
• 2 cups vegetable or chicken broth
• 1/2 cup heavy cream
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Instructions:

1. Preheat the oven to 400°F (200°C). Place the cauliflower florets and garlic cloves on a baking sheet and drizzle with olive oil. Roast for 20-25 minutes, until the cauliflower is golden and tender.
2. Once roasted, transfer the cauliflower and garlic to a portable blender. Add the broth and heavy cream.
3. Blend until smooth and creamy. If you prefer a thinner consistency, add extra broth until you reach your desired texture.
4. Season with salt and pepper to taste.
5. Pour the soup into a bowl, garnish with fresh parsley, and serve.

This roasted cauliflower and garlic soup is a perfect choice for those on a keto or low-carb diet. The roasting process adds a depth of flavor to the cauliflower, making it feel like a rich, indulgent meal without the extra carbs. Packed with fiber and healthy fats, it will keep you full and satisfied, while the garlic adds a savory kick that elevates the overall flavor profile. It’s an easy, comforting soup that you can enjoy anytime, whether you’re at home or need something portable for lunch.

Creamy Mushroom and Thyme Soup

This creamy mushroom and thyme soup is a savory, low-carb, keto-friendly dish that offers a rich, earthy flavor from the mushrooms and a touch of warmth from fresh thyme. With a silky smooth texture, it’s perfect for a cozy lunch that feels indulgent but won’t derail your keto goals. The combination of mushrooms and herbs provides a satisfying, hearty meal that is also packed with antioxidants and nutrients.

Ingredients:

• 2 cups mushrooms (cremini or white button), sliced
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 cup vegetable or chicken broth
• 1/2 cup heavy cream or coconut cream
• 1 teaspoon fresh thyme leaves
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot over medium heat. Add the chopped onion and garlic, sautéing until softened.
2. Add the sliced mushrooms and thyme, and cook for about 5-7 minutes until the mushrooms release their moisture and become tender.
3. Transfer the cooked mixture to your portable blender. Add the broth and heavy cream.
4. Blend until smooth and creamy, adjusting with more broth for a thinner texture if needed.
5. Season with salt and pepper, then blend for another few seconds.
6. Pour into a thermos or serving bowl, and garnish with extra thyme.

This creamy mushroom and thyme soup is the perfect way to enjoy a keto-friendly lunch without sacrificing flavor. The rich mushrooms and fresh herbs make it a savory, satisfying meal that’s great for keeping hunger at bay. It’s easy to prepare, and the creamy texture will have you coming back for more. This portable soup is an ideal option for a low-carb lunch while still feeling like a comforting, indulgent dish.

Broccoli and Cheddar Soup

This broccoli and cheddar soup is a delicious, creamy, and low-carb version of a classic comfort food. Full of fiber from broccoli and healthy fats from the cheese, it makes a perfect keto-friendly lunch. The rich, velvety texture from the cheese and the natural sweetness of broccoli make this soup both filling and nutritious.

Ingredients:

• 2 cups broccoli florets
• 1/2 onion, chopped
• 1 clove garlic, minced
• 1 cup vegetable or chicken broth
• 1/2 cup heavy cream
• 1 cup shredded sharp cheddar cheese
• 1 tablespoon butter
• Salt and pepper to taste

Instructions:

1. Heat butter in a pot over medium heat. Add the onion and garlic, sautéing until softened and fragrant.
2. Add the broccoli florets and cook for about 5 minutes, then add the broth. Let it simmer for another 5-7 minutes, until the broccoli is tender.
3. Transfer the cooked vegetables and broth to your portable blender. Add the heavy cream and blend until smooth.
4. Once blended, return the soup to the pot, and stir in the shredded cheddar cheese. Cook over low heat, stirring until the cheese is fully melted and the soup is creamy.
5. Season with salt and pepper, and blend again for a velvety texture.
6. Pour into a thermos or bowl and serve.

This broccoli and cheddar soup is a hearty, satisfying lunch that keeps your keto diet in check while providing all the comforts of a classic creamy soup. The sharp cheddar cheese brings a rich flavor, while the broccoli gives you a healthy serving of fiber and nutrients. It’s easy to make and store for a portable meal, perfect for those looking for a quick, filling lunch that’s both delicious and low-carb.

Tomato and Basil Soup

A classic comfort food with a keto twist, this tomato and basil soup is both savory and refreshing. Using fresh tomatoes, this soup is a rich source of antioxidants while staying low in carbs. The addition of fresh basil brings an aromatic, herbal kick, making this soup a delicious, nutrient-packed choice for lunch.

Ingredients:

• 4 ripe tomatoes, chopped
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 1 cup vegetable or chicken broth
• 1/2 cup heavy cream
• 1 tablespoon olive oil
• 1/4 cup fresh basil leaves
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot over medium heat. Add the chopped onion and garlic and sauté until softened.
2. Add the chopped tomatoes to the pot, cooking for about 5 minutes until they soften and release their juices.
3. Pour in the broth and bring to a simmer, letting the flavors meld for about 10 minutes.
4. Transfer the mixture to your portable blender and add the heavy cream. Blend until smooth and creamy.
5. Stir in the fresh basil leaves, salt, and pepper, and blend again to combine.
6. Taste and adjust seasoning, then pour into a thermos or bowl and enjoy.

This tomato and basil soup is a fantastic low-carb, keto-friendly choice that’s light yet satisfying. The sweetness of the tomatoes is balanced by the richness of the heavy cream, while fresh basil adds a punch of flavor. This portable soup is perfect for a quick, refreshing, and healthy lunch, offering you a delicious taste of comfort without the carbs.

Cauliflower and Leek Soup

This cauliflower and leek soup is a creamy, comforting, and keto-friendly dish with a subtle, delicate flavor. Cauliflower provides a low-carb base while leeks add a mild, onion-like taste that enhances the soup’s overall depth. This soup is perfect for a light yet filling lunch, and the portable blender makes it a convenient, on-the-go option.

Ingredients:

• 1 medium cauliflower, chopped into florets
• 2 leeks, cleaned and sliced
• 1 clove garlic, minced
• 1 tablespoon olive oil
• 1 cup vegetable or chicken broth
• 1/2 cup heavy cream or coconut cream for dairy-free
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot over medium heat. Add the sliced leeks and garlic, cooking until softened.
2. Add the cauliflower florets and broth, then simmer for 10-12 minutes, or until the cauliflower is tender.
3. Transfer the mixture to your portable blender, adding the heavy cream.
4. Blend until smooth and creamy, adding extra broth if necessary to reach the desired consistency.
5. Season with salt and pepper to taste, then blend for a few more seconds.
6. Pour into a bowl or thermos, and serve hot.

This cauliflower and leek soup is an excellent keto-friendly lunch that’s rich in flavor yet low in carbs. The creamy texture and the light, savory taste of the leeks make it a satisfying meal. This simple, easy-to-make soup is a great way to enjoy the health benefits of cauliflower while maintaining your low-carb lifestyle, making it perfect for busy days when you need a portable, nutritious meal.

Roasted Red Pepper and Almond Soup

oasted red pepper and almond soup is a deliciously creamy, nutty soup that’s keto-friendly and full of flavor. The roasted red peppers add sweetness and smokiness, while almonds bring a rich, creamy texture. It’s a low-carb, satisfying meal that’s easy to make and perfect for lunch on the go.

Ingredients:

• 3 large red bell peppers, roasted and peeled
• 1/4 cup almonds, soaked and peeled
• 1/2 onion, chopped
• 1 clove garlic, minced
• 1 cup vegetable or chicken broth
• 1/2 cup heavy cream or coconut cream
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. Roast the red bell peppers by placing them directly over a flame or in the oven until the skins are charred. Peel off the skin and remove the seeds.
2. Heat olive oil in a pot over medium heat. Add the chopped onion and garlic, sautéing until softened.
3. Add the roasted peppers and almonds to the pot, followed by the broth. Simmer for 5-7 minutes.
4. Transfer the soup mixture to your portable blender and add the heavy cream. Blend until smooth.
5. Season with salt and pepper, then blend again to incorporate.
6. Pour into a thermos or bowl and serve hot.

his roasted red pepper and almond soup is a flavorful, low-carb option that’s both creamy and satisfying. The sweetness of the peppers combined with the richness of the almonds makes for a unique and indulgent soup. Perfect for a keto lunch, this soup is easy to prepare and portable, making it an excellent choice for anyone following a low-carb lifestyle.

Creamy Cucumber and Dill Soup

This refreshing creamy cucumber and dill soup is perfect for a light, cooling, low-carb keto lunch. It combines the crisp, hydrating qualities of cucumber with the boldness of fresh dill, all wrapped up in a rich, creamy base. Ideal for a hot day or when you want a fresh, flavorful lunch that doesn’t weigh you down, this soup is both delicious and low in carbs.

Ingredients:

• 2 medium cucumbers, peeled and chopped
• 1/4 cup fresh dill, chopped
• 1/2 cup plain Greek yogurt (or sour cream for richness)
• 1 cup vegetable or chicken broth
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. In a portable blender, combine the cucumbers, fresh dill, Greek yogurt, and broth.
2. Add olive oil, lemon juice, salt, and pepper.
3. Blend until smooth and creamy, adding more broth if needed for your preferred consistency.
4. Taste and adjust seasoning with more salt, pepper, or lemon juice.
5. Serve chilled or at room temperature for a refreshing lunch.
   This creamy cucumber and dill soup is an excellent choice for a keto lunch that feels light yet satisfying. The cucumber offers a refreshing and hydrating base, while the Greek yogurt adds creaminess without extra carbs. Perfect for a hot day or when you need a light, nutritious option, this soup is portable, quick to make, and full of flavor, making it an ideal addition to your low-carb lunch rotation.

Kale and Coconut Soup

Packed with fiber and nutrients, this kale and coconut soup is a hearty yet low-carb keto option for lunch. The kale provides a rich, earthy flavor, while the coconut milk creates a smooth and creamy texture. A blend of spices adds depth and warmth to the soup, making it a filling and comforting dish to enjoy at any time of year.

Ingredients:

• 2 cups kale, chopped
• 1/2 onion, chopped
• 1 clove garlic, minced
• 1 tablespoon grated fresh ginger
• 1 can (14 oz) coconut milk
• 1 cup vegetable or chicken broth
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot over medium heat. Add the chopped onion, garlic, and grated ginger. Sauté for 3-5 minutes until fragrant.
2. Add the chopped kale and cook for another 5 minutes, letting it wilt down.
3. Add the coconut milk and broth, bringing the mixture to a simmer.
4. Transfer the soup mixture to your portable blender and blend until smooth.
5. Season with salt and pepper to taste, and blend again to incorporate.
6. Pour into a bowl or thermos, and enjoy!

This kale and coconut soup is a perfect keto-friendly lunch that’s full of healthy fats and fiber. The creamy coconut milk provides a luscious base, while the kale adds a rich green flavor packed with nutrients. This soup is great for those on a low-carb diet who want a filling, comforting, and nourishing lunch that’s also easy to prepare and take on the go.

Spicy Tomato and Jalapeño Soup

or those who enjoy a little kick in their meals, this spicy tomato and jalapeño soup delivers a bold flavor while keeping carbs low and nutrients high. The combination of ripe tomatoes and the heat from fresh jalapeños creates a tangy, spicy soup that’s satisfying and perfect for keto diets. It’s easy to make, smooth in texture, and ideal for those who enjoy a zesty lunch.

Ingredients:

• 4 ripe tomatoes, chopped
• 2 fresh jalapeños, seeds removed and chopped
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 1 cup vegetable or chicken broth
• 1/2 cup heavy cream
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot over medium heat. Add the onion and garlic, sautéing until fragrant and softened.
2. Add the chopped tomatoes and jalapeños, cooking for 5-7 minutes until the tomatoes soften and release their juices.
3. Add the broth, and simmer for an additional 10 minutes to meld the flavors together.
4. Transfer the soup mixture to your portable blender and blend until smooth.
5. Add heavy cream, salt, and pepper, then blend again until fully incorporated.
6. Taste and adjust seasoning, then serve hot.

his spicy tomato and jalapeño soup offers a fantastic kick while maintaining a keto-friendly profile. It’s packed with antioxidants from the tomatoes, and the jalapeños give it an exciting depth of flavor. The creamy texture from the heavy cream balances the heat, making this soup a flavorful and satisfying lunch option for those on the go.

Roasted Garlic and Butternut Squash Soup

his roasted garlic and butternut squash soup is a sweet and savory low-carb option that’s perfect for a comforting, keto-friendly lunch. Roasting the garlic and squash enhances their natural sweetness and depth, while a creamy base made from coconut milk keeps the soup rich and smooth. A little thyme adds an herbal note that makes this soup extra cozy and satisfying.

Ingredients:

• 1 medium butternut squash, peeled, seeded, and chopped
• 4 cloves garlic, peeled
• 1 tablespoon olive oil
• 1 cup vegetable or chicken broth
• 1/2 cup coconut milk
• 1/2 teaspoon fresh thyme leaves
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Spread the chopped butternut squash and garlic cloves on a baking sheet and drizzle with olive oil. Roast for 25-30 minutes until tender and caramelized.
2. Transfer the roasted squash and garlic to your portable blender. Add the broth, coconut milk, and thyme.
3. Blend until smooth and creamy, adding more broth for your desired consistency.
4. Season with salt and pepper, then blend again to incorporate the flavors.
5. Pour into a bowl or thermos and serve hot.

This roasted garlic and butternut squash soup is an excellent low-carb, keto-friendly option for those craving a creamy, sweet-savory meal. The roasting process brings out the best flavors in the squash and garlic, and the coconut milk makes it incredibly smooth. It’s the perfect filling lunch that keeps you satisfied while staying within your keto goals.

Lemon and Chicken Soup

Lemon and chicken soup is a zesty, low-carb, keto-friendly lunch that’s light yet full of flavor. The bright citrus flavor from lemon balances beautifully with the tender, protein-rich chicken, making this soup a delicious and hearty option for anyone on a keto diet. It’s a quick, simple, and satisfying meal that can be made ahead and enjoyed at any time.

Ingredients:

• 1 cup cooked chicken breast, shredded
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 cup chicken broth
• Juice of 1 lemon
• 1/2 teaspoon dried oregano
• 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.
2. Add the shredded chicken, chicken broth, and oregano. Simmer for 10 minutes to combine flavors.
3. Stir in the fresh lemon juice, and season with salt and pepper to taste.
4. Blend the soup for a smoother texture if desired, or leave it chunky for a heartier option.
5. Serve hot, garnished with additional lemon zest or fresh herbs.

Lemon and chicken soup is the perfect low-carb lunch option that’s refreshing, light, and packed with protein. The tangy lemon lifts the flavors of the chicken, making it a delightful soup that’s also filling. Whether you prefer it smooth or with a bit of texture, this soup is a delicious and easy-to-make meal that fits perfectly into any keto lunch routine.

Spicy Coconut Shrimp Soup

This spicy coconut shrimp soup is a flavorful, keto-friendly dish that combines the richness of coconut milk with the bold heat of spices and the sweetness of shrimp. It’s an easy-to-make, low-carb soup that’s both satisfying and nourishing, with a perfect balance of savory, spicy, and creamy flavors. Ideal for lunch or dinner, this soup is a delicious way to enjoy shrimp while staying within your keto goals.

Ingredients:

• 1/2 pound shrimp, peeled and deveined
• 1 can (14 oz) coconut milk
• 1 tablespoon red curry paste
• 1 small onion, chopped
• 1 clove garlic, minced
• 1 tablespoon lime juice
• 1 cup chicken or vegetable broth
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot over medium heat. Add the chopped onion and garlic, sautéing until softened.
2. Add the curry paste and cook for 1-2 minutes until fragrant.
3. Add the shrimp, coconut milk, chicken broth, and lime juice. Bring to a simmer and cook for 5-7 minutes until the shrimp are cooked through.
4. Transfer the soup to a portable blender and blend until smooth, or leave it chunky for a heartier texture.
5. Season with salt and pepper, and blend again to incorporate.
6. Serve hot, garnished with fresh cilantro or a wedge of lime.

This spicy coconut shrimp soup is a zesty, low-carb option that brings a tropical flair to your keto lunch. The coconut milk creates a creamy base, while the shrimp adds protein and the red curry paste gives a satisfying heat. Perfect for anyone looking for a bold, satisfying lunch that’s easy to make and deliciously low-carb.

Spinach and Artichoke Soup

This spinach and artichoke soup is a creamy, keto-friendly meal that offers a comforting, cheesy flavor without the carbs. Artichokes add a unique, slightly tangy flavor while spinach brings a burst of nutrients. With a creamy base made from heavy cream and Parmesan, this soup is rich and satisfying. It’s perfect for a filling, low-carb lunch that feels indulgent but won’t knock you out of ketosis.

Ingredients:

• 2 cups spinach, chopped
• 1 can (14 oz) artichoke hearts, drained and chopped
• 1/2 cup heavy cream
• 1 cup vegetable or chicken broth
• 1/4 cup grated Parmesan cheese
• 1 tablespoon olive oil
• 1/2 onion, chopped
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot over medium heat. Add the onion and garlic, sautéing until softened.
2. Add the chopped artichokes and spinach, cooking for about 5 minutes until the spinach wilts.
3. Pour in the broth and bring to a simmer. Let it cook for 10 minutes.
4. Transfer the mixture to a portable blender, then add the heavy cream and Parmesan cheese. Blend until smooth and creamy.
5. Season with salt and pepper, and blend again to combine.
6. Serve hot and garnish with extra Parmesan cheese if desired.

This spinach and artichoke soup is a rich, flavorful keto meal that’s perfect for those looking for a low-carb lunch. The combination of spinach and artichokes provides fiber and nutrients, while the creamy base satisfies your craving for something rich. This soup is filling, nutritious, and easily portable, making it an excellent choice for a keto-friendly lunch.

Zucchini and Basil Soup

This zucchini and basil soup is a light, refreshing, and low-carb option that’s perfect for a keto-friendly lunch. Zucchini provides a mild, versatile base, while fresh basil gives the soup a fresh, herbal kick. This creamy soup is quick to prepare, making it a great option for busy days, and it’s packed with nutrients without being heavy.

Ingredients:

• 2 medium zucchinis, chopped
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 1 cup vegetable or chicken broth
• 1/2 cup heavy cream
• 1/4 cup fresh basil leaves, chopped
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot over medium heat. Add the chopped onion and garlic, sautéing until softened.
2. Add the chopped zucchinis and cook for about 5 minutes until they begin to soften.
3. Pour in the broth, bring to a simmer, and cook for another 10 minutes.
4. Transfer the mixture to your portable blender. Add the heavy cream and basil, and blend until smooth.
5. Season with salt and pepper, and blend again to combine.
6. Serve hot and garnish with extra fresh basil.

This zucchini and basil soup is a light, refreshing keto option that’s both satisfying and healthy. The zucchini acts as a mild base, while the basil adds a refreshing, herbaceous flavor. With a creamy texture and rich flavor, this soup is an easy-to-make, nutrient-packed option for a low-carb lunch on the go.

Eggplant and Tomato Soup

This eggplant and tomato soup combines the richness of roasted eggplant with the tanginess of tomatoes, creating a delicious, low-carb keto lunch. The roasted eggplant adds a deep, savory flavor, and the tomatoes balance it out with a natural sweetness. The creamy base from coconut milk brings everything together, making it a filling and satisfying soup that’s perfect for anyone following a keto diet.

Ingredients:

• 1 medium eggplant, peeled and chopped
• 4 ripe tomatoes, chopped
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 1 can (14 oz) coconut milk
• 1 cup vegetable or chicken broth
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Place the eggplant on a baking sheet and drizzle with olive oil. Roast for 25-30 minutes, until tender and golden.
2. Heat olive oil in a pot over medium heat. Add the chopped onion and garlic, sautéing until softened.
3. Add the roasted eggplant and chopped tomatoes to the pot. Cook for 5 minutes to allow the flavors to meld.
4. Add the broth and bring to a simmer for 10 minutes.
5. Transfer the mixture to your portable blender, then add the coconut milk. Blend until smooth and creamy.
6. Season with salt and pepper, and blend again to combine.
7. Serve hot and garnish with fresh herbs, if desired.

This eggplant and tomato soup is a flavorful, keto-friendly lunch option that’s both filling and nutritious. The roasted eggplant adds depth, while the tomatoes bring a natural sweetness. The coconut milk provides a smooth, creamy texture, making it a satisfying meal that’s perfect for a low-carb, keto lifestyle.

Avocado and Cucumber Soup

avocado and cucumber soup is a cool, refreshing, and creamy keto-friendly lunch that’s packed with healthy fats and nutrients. The creamy texture of avocado pairs perfectly with the crisp, hydrating cucumber, creating a refreshing and satisfying soup. Light yet filling, this soup is perfect for a warm day or when you need a nutrient-dense meal that fits within your keto diet.

Ingredients:

• 1 ripe avocado, peeled and pitted
• 1 cucumber, peeled and chopped
• 1/2 cup Greek yogurt
• 1 cup vegetable or chicken broth
• 1 tablespoon lime juice
• Salt and pepper to taste
• Fresh cilantro or mint for garnish (optional)

Instructions:

1. Combine the avocado, cucumber, Greek yogurt, and broth in your portable blender.
2. Add lime juice, salt, and pepper, and blend until smooth and creamy.
3. Taste and adjust seasoning with more salt, pepper, or lime juice if needed.
4. Serve chilled or at room temperature, garnished with fresh cilantro or mint, if desired.

This avocado and cucumber soup is a light, creamy, and refreshing option for a keto lunch. The healthy fats from the avocado combined with the hydrating cucumber make it a satisfying meal that won’t leave you feeling heavy. Perfect for hot days or when you want something light yet filling, this soup is an easy-to-make, nutrient-packed option for your low-carb diet.

Creamy Butternut Squash and Sage Soup

This creamy butternut squash and sage soup combines the sweetness of roasted butternut squash with the earthy flavor of fresh sage, making for a delicious and warming low-carb lunch. The rich, velvety texture of the soup is enhanced by the addition of cream, making it both satisfying and keto-friendly. It’s a great way to enjoy the fall flavors while staying within your keto goals.

Ingredients:

• 1 medium butternut squash, peeled, seeded, and chopped
• 1 tablespoon fresh sage leaves, chopped
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 1 cup vegetable or chicken broth
• 1/2 cup heavy cream
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Spread the chopped butternut squash on a baking sheet and drizzle with olive oil. Roast for 25-30 minutes until tender.
2. Heat olive oil in a pot over medium heat. Add the chopped onion and garlic, cooking until softened.
3. Add the roasted squash and fresh sage to the pot, and cook for 5 minutes to release the flavors.
4. Add the broth and bring to a simmer for 10 minutes.
5. Transfer the mixture to your portable blender, then add the heavy cream. Blend until smooth and creamy.
6. Season with salt and pepper, and blend again to combine.
7. Serve hot, garnished with additional fresh sage if desired.

This creamy butternut squash and sage soup is a rich, flavorful, and satisfying keto-friendly lunch. The sweetness of the roasted squash is beautifully complemented by the earthy sage, making it the perfect comfort food for a low-carb diet. Whether you’re looking for something to warm you up on a chilly day or just craving a creamy, nutrient-packed soup, this recipe is sure to please.

Roasted Cauliflower and Garlic Soup

Roasted cauliflower and garlic soup is a simple, delicious, and low-carb keto option for lunch. Roasting the cauliflower brings out its natural sweetness and depth, while garlic adds savory warmth. The creamy texture comes from a base of heavy cream, making this soup rich and satisfying. It’s an easy-to-make, low-carb meal that’s perfect for a cozy lunch.

Ingredients:

• 1 medium cauliflower, chopped into florets
• 6 cloves garlic, peeled
• 1 tablespoon olive oil
• 1 cup vegetable or chicken broth
• 1/2 cup heavy cream
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Spread the cauliflower florets and garlic on a baking sheet and drizzle with olive oil. Roast for 25-30 minutes until tender and golden.Transfer the roasted cauliflower and garlic to your portable blender. Add the broth and blend until smooth.
   This roasted cauliflower and garlic soup is a creamy, rich, and satisfying low-carb lunch that’s easy to make and full of flavor. The roasting process enhances the cauliflower’s natural sweetness, while the garlic adds depth and savory warmth. Perfect for anyone following a keto diet, this soup is an excellent way to enjoy a nutritious, low-carb meal that feels indulgent without the carbs.

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