Cutting back on carbs doesn’t mean giving up cozy soup nights. These 8 low-carb soup recipes skip the noodles, potatoes and beans but keep all the comfort — creamy, cheesy, spicy and hearty options for easy weeknight dinners. Most are ready in about 30 minutes, use ingredients from any U.S. grocery store, and make about 6 servings.
Quick list: 8 low-carb soups
| Soup | Net carbs (approx./serving) | Protein (approx.) | Time |
|---|---|---|---|
| 1. Creamy cauliflower broccoli soup | 7 g | 12 g | 30 min |
| 2. Chicken zoodle soup | 5 g | 28 g | 30 min |
| 3. Low-carb taco soup | 6 g | 26 g | 30 min |
| 4. Italian sausage & kale soup | 6 g | 20 g | 30 min |
| 5. Broccoli cheddar soup | 6 g | 15 g | 25 min |
| 6. Egg roll soup | 6 g | 24 g | 25 min |
| 7. Unstuffed cabbage roll soup | 9 g | 23 g | 40 min |
| 8. Chicken fajita soup | 7 g | 27 g | 30 min |
Carb and protein amounts are estimates and depend on the brands and portions you use.
1. Creamy cauliflower broccoli soup
About 7 g net carbs · 30 minutes
Sauté 1 small onion and 3 garlic cloves in butter or olive oil. Add 1 head cauliflower and 3 cups broccoli florets with 5 cups chicken broth; simmer 15 minutes until soft. Blend until smooth, then stir in ½ cup heavy cream or half-and-half and season with salt, pepper and nutmeg. Top with a few roasted broccoli florets and fresh herbs.
2. Chicken zoodle soup
About 5 g net carbs · 30 minutes
Simmer 1½ lb chicken breasts with diced celery, ½ onion, 1 carrot and 8 cups chicken broth plus thyme for 20 minutes. Shred the chicken, then add 3 medium zucchini spiralized into noodles for the last 2–3 minutes so they stay firm. All the comfort of chicken noodle soup without the pasta.
3. Low-carb taco soup
About 6 g net carbs · 30 minutes
Brown 1½ lb ground beef or turkey with ½ onion and 1 diced bell pepper. Add 2 tablespoons taco seasoning, 1 can (10 oz) diced tomatoes with green chiles, 4 cups beef broth and 4 oz cream cheese; simmer 15 minutes until creamy. Top with shredded cheese, sour cream, avocado and cilantro. (No beans or corn to keep it low-carb.)
4. Italian sausage & kale soup
About 6 g net carbs · 30 minutes
Brown 1 lb Italian sausage with ½ onion and garlic. Add 6 cups chicken broth and 2 cups chopped cauliflower (instead of potatoes), simmer 12 minutes, then stir in 4 cups chopped kale and ½ cup heavy cream. A low-carb take on the restaurant classic zuppa toscana.
5. Broccoli cheddar soup
About 6 g net carbs · 25 minutes
Melt 2 tablespoons butter, cook ¼ cup diced onion and 2 garlic cloves, then add 4 cups broccoli florets, 3 cups chicken broth and 1 cup heavy cream. Simmer 10 minutes, then stir in 2 cups shredded sharp cheddar a handful at a time over low heat until smooth. Skip the bread bowl.
6. Egg roll soup
About 6 g net carbs · 25 minutes
Brown 1 lb ground pork or turkey with garlic and ginger. Add 6 cups chicken broth, 1 bag (14 oz) coleslaw mix, ¼ cup low-sodium soy sauce or coconut aminos and 1 teaspoon sesame oil. Simmer 10 minutes. Top with green onions and a drizzle of sriracha mayo. All the flavor of an egg roll without the wrapper.
7. Unstuffed cabbage roll soup
About 9 g net carbs · 40 minutes
Brown 1½ lb lean ground beef with onion and garlic. Add ½ head chopped green cabbage, 1 can (15 oz) diced tomatoes, 1 can (8 oz) tomato sauce, 5 cups beef broth, 1 teaspoon paprika and a splash of red wine vinegar. Simmer 25 minutes. Add cauliflower rice in place of white rice if you like.
8. Chicken fajita soup
About 7 g net carbs · 30 minutes
Sauté sliced bell peppers and onion with fajita seasoning, then add 1½ lb chicken breasts, 1 can (10 oz) diced tomatoes with green chiles and 5 cups chicken broth. Simmer 20 minutes, shred the chicken and stir in 4 oz cream cheese. Top with avocado, lime and cilantro.
Low-carb soup tips
- Swap potatoes for cauliflower or turnips in any creamy soup.
- Use zucchini noodles or spaghetti squash instead of pasta, added at the end so they don’t get mushy.
- Thicken with cream cheese or blended cauliflower instead of flour.
- Check labels on broth, sausage and seasoning packets — some contain added sugar or starch.
- Batch and freeze: broth-based soups freeze well for up to 3 months; cream-based soups may separate a bit but are fine after a good stir.
These recipes are general healthy-eating ideas. If you follow a low-carb diet for a medical reason, such as diabetes, check with your doctor or a registered dietitian about your carb targets.
Low-carb soup FAQ
What soups are low in carbs?
Broth or cream-based soups made with meat, chicken, eggs and non-starchy vegetables — like chicken zoodle, broccoli cheddar, egg roll soup and taco soup without beans — are naturally low in carbs.
Are these soups keto-friendly?
Most of them fit a keto diet at roughly 5–9 grams of net carbs per serving. Track your portions if you are keeping carbs very low.
Can I make low-carb soup in a crockpot?
Yes. Taco soup, cabbage roll soup and chicken fajita soup work well on LOW for 6 hours. Add cream, cheese and zucchini noodles at the end.
Get all the soup recipes in one printable guide
Grab our free 7 Cozy High-Protein Soup Recipes guide with one combined shopping list — easy to print or save to your phone.
