The lowest carb soups are typically broth-based with non-starchy vegetables like spinach, kale, celery, or cauliflower, often featuring protein like chicken or seafood, with options like homemade chicken broth or clear seafood bisque being extremely low (under 1-2g carbs). Avoid soups with potatoes, beans, pasta, or added sugar; instead, focus on recipes like keto cauliflower soup, Mexican meatball soup (Albondigas), or broth with added low-carb veggies for minimal carbs.
10 Low-Carb Soups to Try
Low in carbs and full of good-for-you vegetables and meat, winter soups are meals you can definitely feel good about eating. If you like tomato soup, you'll love this low carb soup recipe. Chicken broth and heavy cream give this soup a creamy texture, and a sprinkle of Parmesan cheese makes it feel extra indulgent.
Cream and broth can both work
When in doubt, grab broth-based soups which offer the electrolytes you need to stay well-hydrated while on keto. Great choices include a variation of French onion soup with no bread but plenty of buttery onions and topped with just a little cheese.
These healthy soup recipes are packed full of goodness but they also pack a punch when it comes to flavour.
The best soups for weight loss are broth-based varieties with plenty of vegetables and lean protein. Top choices include chicken and vegetable soup, turkey and kale soup, minestrone with beans, tomato-based vegetable soup, and miso soup with tofu.
Low Carb Soup(149)
Progresso Light, Broccoli Cheese Canned Soup, Gluten Free, 18 oz. Progresso Light, Beef Pot Roast Soup, Gluten Free, 18.5 oz. Progresso Light, Beef Pot Roast Soup, Gluten Free, 18.5 oz. Progresso Light, Zesty Santa Fe Style Chicken Soup, Gluten Free, 18.5 oz.
The most filling keto foods are rich in protein, healthy fats, and fiber, including meat, fatty fish, eggs, nuts, seeds, avocado, and full-fat dairy (like cheese and Greek yogurt); cruciferous veggies (broccoli, cauliflower, mushrooms) and fermented foods (sauerkraut) also add volume and fiber to keep you full. Combining these elements, like eggs with mushrooms, fatty cuts of meat, or avocado with seeds, creates satiating meals that power you through the day on keto.
There are several factors that can affect the carb content of soup, including: The type of ingredients used: Soups made with high-carb ingredients like pasta, potatoes, and grains will generally have a higher carb content than soups made with low-carb ingredients like vegetables and lean proteins.
A hot and sour soup uses chicken, lots of great vegetables like mushrooms, carrots, and bamboo shoots, and the spices that really make Chinese food feeling filling and delicious. Chili pepper, garlic, and ginger will offer up the tastes you love even on a keto diet.
Bulgur makes the top of the list as the grain with the lowest number of net carbs per serving. It is an ancient grain that packs a nutritional punch into each nutty bite. Try it as a rice substitute or add to soups and salads.
Chicken Soup
Spinach adds volume, beans add protein. Together, they support digestion and help reduce belly fat over time.
But with a few simple ingredient swaps, you can satisfy a sweet tooth on this extremely high-fat, low-carb diet. For instance, you can replace white flour with low-carb almond meal or coconut flour. Likewise, you can trade white sugar for sweeteners such as monk fruit extract, stevia, and erythritol to cut carbs.
15 of the Best Mouth-Watering Sides for Soup
Shirataki noodles (konjac noodles) and tofu shirataki noodles. If you're counting carbs and craving pasta, these are your best bet. Shirataki noodles are a traditional Japanese product made from a fiber called glucomannan, which is produced from konjac, an Asian root vegetable.
If you're on the keto diet or even just on a low carb diet, using canned cream of chicken soup is not an option with the high carb count.
For weight loss, brothy soups may be more beneficial than creamy types. Low-salt options with lean proteins and fiber from lentils, beans, and vegetables can support health goals. 24 Try lentil or spinach and white bean soup.
If you're following a keto diet, you can eat any soups that don't contain starchy foods like potatoes, pasta and rice.
Tip #4: Stick to these flavors
The number one carb to avoid is added sugar, especially in sugary drinks like soda, sweet tea, and fruit juice, followed closely by refined grains (white bread, white rice, sugary cereals) and highly processed snacks (cookies, cakes, chips) because they offer little nutritional value, cause rapid blood sugar spikes, and contribute to health issues, making them "empty calories".
Ketosis doesn't change the natural color of urine much, but dehydration (common in ketosis) makes it darker, like amber or dark orange; however, you test for ketones using strips that change from beige to pink, purple, or brown, indicating "negative," "trace," "small," "moderate," or "large" amounts, showing you're producing ketones. The deeper the color on the strip (dark purple/brown), the more ketones are present, though strips measure acetoacetate, not the main ketone, so blood tests are more accurate, especially for high levels.
Heinz Cream of Chicken Soup
If you need or prefer to use a tinned soup, the lowest in carbs and most widely available is Heinz Cream of Chicken soup. It has 4.9g carbs per 100g. Please note that a standard size can is 400g.