25+ Refreshing Saturday Low-Sodium Low-Carb Soup Recipes to Warm

Saturday is the perfect day to relax and enjoy a comforting meal without the worries of overindulgence.

For those focusing on healthier eating, low-sodium, low-carb soups are an excellent choice.

These soups are not only light and nourishing but also packed with flavor, so you can indulge in a satisfying bowl without compromising your health goals.

Whether you’re looking for something hearty, light, spicy, or creamy, there’s a soup recipe to suit every palate.

In this blog, we’ve gathered 25+ amazing low-sodium, low-carb soup recipes that will make your Saturday meal both delicious and nutritious.

From vibrant vegetable-based soups to savory chicken and seafood options, these recipes are perfect for anyone looking to maintain a healthy lifestyle while still enjoying the rich, comforting tastes of homemade soup.

So, whether you’re meal prepping for the week or simply want to enjoy a cozy weekend dish, these low-sodium, low-carb soup recipes are the ideal choice to keep you feeling your best.

25+ Refreshing Saturday Low-Sodium Low-Carb Soup Recipes to Warm

With these 25+ low-sodium, low-carb soup recipes, you can make your Saturdays healthier and more flavorful.

These soups are not only great for managing sodium and carb intake, but they also offer a wide variety of tastes and ingredients that will keep you coming back for more.

Whether you’re craving something hearty and satisfying or light and refreshing, there’s a soup for every occasion.

So, why wait? Start planning your next Saturday meal with one (or more) of these delicious and nutritious soup recipes, and enjoy the perfect balance of taste and wellness.

Creamy Cauliflower and Leek Soup

This Creamy Cauliflower and Leek Soup is a velvety, rich dish without the use of heavy cream or excess sodium. The natural flavors of roasted cauliflower and leeks come together with fragrant herbs to create a soup that feels indulgent but is incredibly healthy. Perfect for a cool Saturday afternoon, this soup is both satisfying and nourishing.

Ingredients:

• 1 medium head of cauliflower, cut into florets
• 2 large leeks (white and light green parts only), sliced and washed
• 2 tbsp olive oil
• 4 cups unsalted chicken or vegetable broth
• 1 cup unsweetened almond milk
• 2 cloves garlic, minced
• 1 tsp fresh thyme leaves
• ½ tsp black pepper
• ½ tsp smoked paprika
• 1 tbsp chopped fresh parsley (optional, for garnish)

Instructions:

1. Preheat the oven to 400°F (200°C). Toss cauliflower florets with 1 tbsp olive oil, smoked paprika, and black pepper. Spread on a baking sheet and roast for 20-25 minutes until golden and tender.
2. In a large pot, heat the remaining olive oil over medium heat. Add leeks and garlic, cooking until soft and fragrant (about 5 minutes).
3. Add the roasted cauliflower, thyme, and broth to the pot. Simmer for 10 minutes.
4. Use an immersion blender (or transfer to a countertop blender in batches) to blend the soup until smooth. Stir in almond milk and heat through.
5. Serve hot, garnished with parsley if desired.

This creamy cauliflower and leek soup is a versatile dish that works well as an appetizer or a main course. The roasted flavors add depth, while the almond milk ensures a creamy texture without unnecessary carbs or sodium. It’s a bowl of pure comfort that pairs well with a side salad for a complete meal.

Zesty Chicken and Zucchini Soup

This light yet zesty chicken and zucchini soup is a fantastic way to enjoy a high-protein, low-carb meal. Bursting with fresh vegetables, tender chicken, and a hint of lemon, this soup delivers on both taste and nutrition. It’s ideal for keeping warm while staying energized on a busy Saturday.

Ingredients:

• 2 boneless, skinless chicken breasts
• 4 cups unsalted chicken broth
• 2 medium zucchini, diced
• 1 cup chopped celery
• 1 cup chopped carrots
• 1 tbsp olive oil
• 1 tsp minced fresh ginger
• 2 cloves garlic, minced
• Juice and zest of 1 lemon
• ½ tsp black pepper
• ½ tsp dried oregano

Instructions:

1. Heat olive oil in a large pot over medium heat. Add garlic, ginger, and oregano, stirring until fragrant.
2. Add carrots and celery, cooking until slightly softened (about 5 minutes).
3. Add chicken breasts and broth. Bring to a boil, then reduce to a simmer and cook for 15 minutes.
4. Remove the chicken, shred it with two forks, and return it to the pot. Add zucchini and simmer for 5 more minutes.
5. Stir in lemon juice, zest, and black pepper. Serve hot.

This zesty chicken and zucchini soup brings brightness to any day with its vibrant flavors. The addition of fresh lemon elevates the dish, making it light yet comforting. It’s a healthy, satisfying choice for a weekend lunch or dinner that won’t weigh you down.

Spicy Turkey and Kale Soup

Spicy Turkey and Kale Soup is a hearty, low-carb option with a kick of spice to warm you up. Ground turkey, nutrient-packed kale, and a mix of spices combine to make a filling and flavorful soup that’s perfect for a Saturday evening.

Ingredients:

• 1 lb ground turkey
• 1 bunch kale, stems removed and leaves chopped
• 4 cups unsalted chicken or vegetable broth
• 1 cup diced tomatoes (no salt added)
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1 tsp cumin
• ½ tsp chili powder
• ½ tsp smoked paprika
• ½ tsp crushed red pepper flakes (optional)
• ½ tsp black pepper

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and garlic, cooking until translucent.
2. Add ground turkey, breaking it apart as it cooks, and stir in cumin, chili powder, and smoked paprika.
3. Stir in diced tomatoes, broth, and kale. Bring to a boil, then reduce to a simmer for 15 minutes.
4. Adjust seasonings to taste, adding crushed red pepper flakes for extra heat. Serve hot.

This spicy turkey and kale soup is a great way to enjoy bold flavors without the need for added salt. It’s a balanced meal packed with protein and fiber, making it ideal for those looking to eat clean while enjoying a satisfying bowl of soup.

Broccoli Cheddar Soup (Low-Carb Twist)

This Low-Carb Broccoli Cheddar Soup offers all the creamy, cheesy goodness you love, but with a healthy twist. By using sharp cheddar and almond milk, it keeps carbs and sodium in check while delivering big on flavor. Perfect for a laid-back Saturday meal.

Ingredients:

• 4 cups broccoli florets
• 2 cups unsweetened almond milk
• 2 cups unsalted chicken or vegetable broth
• 1 cup shredded sharp cheddar cheese
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 tbsp butter or olive oil
• ½ tsp black pepper
• ¼ tsp nutmeg (optional)

Instructions:

1. Heat butter in a large pot over medium heat. Add onion and garlic, cooking until softened.
2. Add broccoli, almond milk, and broth. Simmer until broccoli is tender (about 10 minutes).
3. Use an immersion blender to blend the soup until smooth. Stir in cheese, nutmeg, and black pepper, heating until the cheese melts.
4. Serve warm with extra cheese on top if desired.

This low-carb broccoli cheddar soup is a dream for those craving comfort food without the guilt. Creamy, cheesy, and nutrient-rich, it’s perfect for cozying up on a Saturday afternoon.

Tomato Basil Soup with Coconut Milk

A dairy-free twist on a classic, this Tomato Basil Soup uses coconut milk for a creamy texture. Fresh tomatoes and basil bring bright, natural flavors to the dish, making it a refreshing yet warming option for a Saturday meal.

Ingredients:

• 4 cups fresh tomatoes, chopped
• 1 cup unsweetened coconut milk
• 2 cups unsalted vegetable broth
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1 tsp dried basil
• ½ tsp black pepper
• Fresh basil leaves for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and garlic, cooking until fragrant.
2. Add tomatoes, dried basil, and broth. Simmer for 20 minutes.
3. Use an immersion blender to purée the soup until smooth. Stir in coconut milk and heat through.
4. Serve garnished with fresh basil leaves.

This Tomato Basil Soup with Coconut Milk is a light, flavorful, and healthy way to enjoy a classic favorite. The coconut milk adds richness, while fresh basil and tomatoes provide vibrant flavor. It’s a wonderful choice for a relaxing Saturday meal.

Roasted Tomato and Red Pepper Soup

This Roasted Tomato and Red Pepper Soup is a vibrant, comforting dish packed with antioxidants and flavors. Roasting the tomatoes and red peppers intensifies their sweetness, making this soup a naturally rich and satisfying meal without added sodium. Ideal for a Saturday lunch or dinner, it’s both healthy and delicious.

Ingredients:

• 6 medium tomatoes, quartered
• 2 red bell peppers, seeded and quartered
• 1 medium onion, quartered
• 3 cloves garlic, unpeeled
• 1 tbsp olive oil
• 4 cups unsalted vegetable broth
• 1 tsp dried oregano
• ½ tsp black pepper
• 1 tbsp fresh basil, chopped (optional)

Instructions:

1. Preheat the oven to 400°F (200°C). Place tomatoes, bell peppers, onion, and garlic on a baking sheet, drizzling with olive oil and seasoning with pepper and oregano. Roast for 25 minutes.
2. Remove the garlic skins and blend the roasted vegetables with vegetable broth until smooth.
3. Transfer the soup back to the pot and simmer for 10 minutes.
4. Serve with fresh basil and enjoy.

This Roasted Tomato and Red Pepper Soup brings deep, caramelized flavors that make for a hearty and flavorful meal. It’s naturally low in sodium and carbs, making it a great healthy option for those looking for a satisfying soup without added ingredients.

Butternut Squash and Sage Soup

Butternut Squash and Sage Soup is a creamy, naturally sweet dish with the warmth of sage. This soup is a perfect way to enjoy the flavors of fall any time of year. With a rich texture and mild sweetness, it’s ideal for a Saturday afternoon, especially when served with a light salad or some low-carb crackers.

Ingredients:

• 1 medium butternut squash, peeled and cubed
• 1 medium onion, chopped
• 2 tbsp olive oil
• 4 cups unsalted vegetable broth
• 1 tsp dried sage
• 1 tsp ground cinnamon
• ½ tsp black pepper
• 1 cup unsweetened almond milk

Instructions:

1. Preheat the oven to 375°F (190°C). Toss butternut squash cubes with olive oil and place them on a baking sheet. Roast for 30-35 minutes until tender.
2. In a large pot, heat olive oil and sauté the onion until soft.
3. Add the roasted squash, broth, sage, cinnamon, and black pepper. Simmer for 10 minutes.
4. Blend the soup until smooth using an immersion blender. Stir in almond milk and heat through.
5. Serve hot.

This Butternut Squash and Sage Soup is the perfect balance of sweet and savory. The addition of sage and cinnamon gives it a unique flavor profile, while the almond milk ensures the soup remains creamy and dairy-free. It’s a low-carb, low-sodium dish that’s warm and satisfying.

Eggplant and Spinach Soup

This Eggplant and Spinach Soup combines hearty vegetables with a medley of spices for a low-sodium, low-carb meal. Eggplant adds a meaty texture, while spinach brings essential nutrients. With a touch of garlic and basil, this soup is both filling and flavorful.

Ingredients:

• 1 medium eggplant, peeled and diced
• 4 cups fresh spinach
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 cups unsalted vegetable broth
• 1 tbsp olive oil
• 1 tsp dried basil
• ½ tsp black pepper
• ½ tsp cumin

Instructions:

1. Heat olive oil in a large pot over medium heat. Add garlic and onion, cooking until soft.
2. Add diced eggplant and sauté for 5-7 minutes until it starts to soften.
3. Stir in the broth, spinach, basil, cumin, and black pepper. Bring to a simmer for 10 minutes.
4. Use an immersion blender to purée the soup until smooth.
5. Serve hot.

This Eggplant and Spinach Soup is a nutrient-packed dish that’s both savory and satisfying. The eggplant adds bulk and texture, while the spinach contributes a healthy dose of vitamins and minerals. It’s a great choice for a low-carb, low-sodium meal.

Chicken and Cabbage Soup

Chicken and Cabbage Soup is a light but filling dish that combines lean protein and fiber-rich cabbage. This soup is perfect for a Saturday dinner when you’re craving something healthy and comforting but want to keep it low-carb and low-sodium.

Ingredients:

• 2 boneless, skinless chicken breasts, cooked and shredded
• 1 small head of cabbage, shredded
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 cups unsalted chicken broth
• 1 tsp dried thyme
• ½ tsp black pepper
• 1 tbsp olive oil

Instructions:

1. In a large pot, heat olive oil over medium heat. Add garlic and onion, cooking until softened.
2. Add the shredded cabbage, chicken, thyme, and broth. Bring to a boil and reduce to a simmer for 15-20 minutes.
3. Stir occasionally until the cabbage is tender.
4. Serve hot.

This Chicken and Cabbage Soup is a simple yet hearty dish that provides a healthy balance of protein and vegetables. It’s low in carbs and sodium, making it a great option for anyone seeking a satisfying, nutritious meal. The cabbage adds bulk without the calories, and the chicken keeps it filling.

Shrimp and Avocado Soup

This Shrimp and Avocado Soup is a flavorful, light, and refreshing option. The natural sweetness of shrimp pairs beautifully with the creamy texture of avocado, making this soup a luxurious yet low-carb, low-sodium choice for a Saturday meal.

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 2 ripe avocados, peeled and pitted
• 4 cups unsalted chicken broth
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 tsp lime juice
• 1 tbsp fresh cilantro, chopped
• ½ tsp black pepper
• 1 tbsp olive oil

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and garlic, cooking until soft.
2. Add shrimp and cook until they turn pink, about 4-5 minutes.
3. Add the broth, lime juice, and black pepper. Bring to a simmer for 5-10 minutes.
4. While the soup is simmering, blend the avocados with a little water until smooth.
5. Stir the blended avocado into the soup and cook for another 5 minutes. Garnish with fresh cilantro.
6. Serve hot.

This Shrimp and Avocado Soup is a delicious, creamy, and refreshing dish. The avocado adds healthy fats and creaminess, while the shrimp provides a protein boost. It’s a great low-carb, low-sodium option for those who want something satisfying yet light.

Spicy Lentil and Tomato Soup

This Spicy Lentil and Tomato Soup offers a burst of flavors with its rich tomato base, seasoned with cumin, turmeric, and a touch of chili. Packed with protein from lentils and rich in antioxidants, this soup is hearty, filling, and perfectly balanced, making it a great choice for a low-carb, low-sodium meal.

Ingredients:

• 1 cup dry green lentils, rinsed
• 4 cups unsalted vegetable broth
• 2 medium tomatoes, chopped
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 tsp ground cumin
• ½ tsp ground turmeric
• ½ tsp chili powder
• ½ tsp black pepper
• 1 tbsp olive oil
• Fresh cilantro for garnish (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add garlic and onion, cooking until softened.
2. Stir in cumin, turmeric, and chili powder, cooking for 1-2 minutes until fragrant.
3. Add chopped tomatoes and cook for another 5 minutes, allowing them to soften.
4. Add lentils and broth, bring to a boil, then reduce to a simmer. Cook for 25-30 minutes or until lentils are tender.
5. Stir in black pepper and adjust seasoning to taste. Garnish with fresh cilantro before serving.

This Spicy Lentil and Tomato Soup is a flavorful, satisfying meal that’s full of protein and fiber without being high in sodium. The lentils add heartiness, while the spices create a comforting warmth. Perfect for a filling and healthy Saturday lunch or dinner.

Coconut Curry Chicken Soup

This Coconut Curry Chicken Soup combines the richness of coconut milk with aromatic curry spices, creating a warm, comforting dish. The chicken provides protein, while the coconut milk keeps it creamy without any heavy dairy. It’s a great low-carb, low-sodium choice that’s both flavorful and nutritious.

Ingredients:

• 2 boneless, skinless chicken breasts, cut into bite-sized pieces
• 1 can (14 oz) unsweetened coconut milk
• 4 cups unsalted chicken broth
• 1 tbsp curry powder
• 1 tsp ground ginger
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 medium carrot, sliced
• 1 tbsp olive oil
• 1 tbsp fresh cilantro, chopped (optional)
• ½ tsp black pepper

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion, garlic, and ginger, cooking until softened.
2. Stir in curry powder and cook for 1 minute until fragrant.
3. Add chicken pieces, cooking until browned on all sides.
4. Pour in the broth and coconut milk, then bring to a simmer. Add sliced carrots and cook for 15-20 minutes until the chicken is fully cooked and the carrots are tender.
5. Stir in black pepper and garnish with fresh cilantro. Serve hot.

This Coconut Curry Chicken Soup is creamy and full of flavor, with the richness of coconut milk balancing out the heat of curry. The chicken adds lean protein, while the carrots provide a healthy crunch. It’s a comforting dish that is perfect for a low-sodium, low-carb Saturday meal.

Roasted Garlic and Mushroom Soup

Roasted Garlic and Mushroom Soup is an earthy, savory dish that’s packed with umami flavor. The garlic and mushrooms are roasted to bring out their natural sweetness, then blended into a smooth, velvety soup. It’s a great option for those looking for a low-carb, low-sodium meal without sacrificing flavor.

Ingredients:

• 2 cups sliced mushrooms (button or cremini)
• 1 whole head of garlic, peeled and separated into cloves
• 1 medium onion, chopped
• 4 cups unsalted vegetable broth
• 1 cup unsweetened almond milk
• 1 tbsp olive oil
• 1 tsp dried thyme
• ½ tsp black pepper
• Fresh parsley for garnish (optional)

Instructions:

1. Preheat the oven to 375°F (190°C). Spread mushrooms and garlic cloves on a baking sheet, drizzle with olive oil, and roast for 20-25 minutes until softened and golden.
2. In a large pot, sauté onion in olive oil over medium heat until softened.
3. Add the roasted mushrooms and garlic to the pot, along with the thyme and broth. Bring to a simmer for 10 minutes.
4. Use an immersion blender to blend the soup until smooth. Stir in almond milk and heat through.
5. Serve hot, garnished with fresh parsley if desired.

Roasted Garlic and Mushroom Soup is rich in flavor yet light in carbs and sodium. The roasted garlic adds a mild sweetness to the soup, while the mushrooms provide a meaty texture. It’s a great dish to enjoy on a Saturday evening when you want something savory but healthy.

Spaghetti Squash and Kale Soup

Spaghetti Squash and Kale Soup is a deliciously hearty and low-carb soup that combines the light, stringy texture of spaghetti squash with the robust flavor of kale. Packed with vitamins and fiber, this soup is perfect for those looking for a nutritious, low-sodium dish to enjoy over the weekend.

Ingredients:

• 1 medium spaghetti squash, roasted and shredded
• 4 cups unsalted vegetable broth
• 1 bunch kale, stems removed and chopped
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 tbsp olive oil
• ½ tsp dried oregano
• ½ tsp black pepper
• 1 tbsp fresh lemon juice (optional)

Instructions:

1. Preheat the oven to 400°F (200°C). Cut the spaghetti squash in half and remove the seeds. Roast on a baking sheet for 40-45 minutes, then shred the flesh with a fork.
2. In a large pot, heat olive oil over medium heat. Add garlic and onion, cooking until soft.
3. Add the vegetable broth and kale to the pot. Bring to a simmer for 10 minutes.
4. Stir in the shredded spaghetti squash and oregano, and cook for another 5 minutes.
5. Season with black pepper and fresh lemon juice before serving.

This Spaghetti Squash and Kale Soup is a nourishing and filling dish, packed with fiber and low in both carbs and sodium. The spaghetti squash mimics noodles, making it a satisfying alternative for pasta lovers, while the kale adds a boost of nutrients. It’s perfect for a light and healthy Saturday meal.

Beef and Vegetable Soup

This Beef and Vegetable Soup is a hearty and wholesome dish, perfect for a Saturday dinner. With lean beef, a variety of fresh vegetables, and a low-sodium broth, it’s a filling and nutritious soup that’s full of flavor but low in carbs and sodium.

Ingredients:

• 1 lb lean ground beef
• 4 cups unsalted beef broth
• 1 medium zucchini, diced
• 1 medium carrot, diced
• 1 cup green beans, chopped
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 tsp dried basil
• ½ tsp black pepper
• 1 tbsp olive oil

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and garlic, cooking until softened.
2. Add ground beef to the pot, breaking it apart as it cooks until browned.
3. Stir in the broth, zucchini, carrot, green beans, and basil. Bring to a boil, then reduce to a simmer for 20-25 minutes until vegetables are tender.
4. Season with black pepper and adjust seasoning to taste. Serve hot.

This Beef and Vegetable Soup is a nourishing, filling option that combines lean protein with fiber-rich vegetables. The variety of veggies makes each spoonful different, while the beef adds depth and heartiness. It’s an excellent low-sodium, low-carb choice for a satisfying Saturday meal.

Note: More recipes are coming soon!