The wind howled outside, rattling the windows of the old Victorian house. Rain lashed against the glass, blurring the lights of the city into an indistinct, shimmering haze. Inside, a lone figure huddled deeper into a worn armchair, a book lying forgotten in their lap. The chill in the air seemed to seep into their bones, no matter how close they sat to the crackling fireplace. A sigh escaped their lips, a wisp of longing for something warm, something comforting, something… flavorful. Suddenly, a thought struck like a bolt of lightning – soup! Not just any soup, but a rich, hearty, low-carb creation that would banish the cold and satisfy the soul.
And so begins our journey into the world of low-carb soups and stews, where flavor reigns supreme and cozy nights are guaranteed. Forget those bland, watery broths of the past. We’re diving into a world of creamy textures, vibrant spices, and satisfying ingredients that will warm you from the inside out, all while keeping those pesky carbs in check.
16 Low-Carb Soup Recipes for Cozy Nights
1- Zuppa Toscana with Cauliflower and Kale Embrace the warmth of Italy with this low-carb twist on Zuppa Toscana, where humble cauliflower stands in for potatoes, mingling with spicy sausage, tender chicken, and earthy kale in a creamy, dreamy broth that will transport you straight to Tuscany. Nutrition Information: Serving: 1, Calories: 389kcal, Carbs: 16g, Protein: 19g, Fat: 29g.
2- Maryland’s Eastern Shore Cream of Crab Soup Dive into the decadent flavors of the Chesapeake Bay with this lighter take on a classic. This Cream of Crab soup maintains all the rich, crabby goodness you crave, but cleverly uses half-and-half and cornstarch to keep the carb count delightfully low, proving that indulgence can be guilt-free. Nutrition Information: Serving Size: 1, Calories: 622, Total Fat: 51g, Carbs: 15g, Protein: 27g.
3- Mexican Meatball Soup (Albondigas) Let the vibrant flavors of Mexico dance on your tongue with this hearty Albondigas soup. Tender meatballs, simmered in a tomato-based broth infused with cumin, chili powder, and oregano, create a fiesta of flavor that’s both comforting and surprisingly healthy. Nutrition Information: Calories: 350, Total Fat: 15g, Carbs: 24g, Protein: 31g.
4- Tomato Basil Bisque Sometimes, the simplest pleasures are the most satisfying. This Tomato Basil Bisque is a testament to that, showcasing the classic pairing of sweet tomatoes and fragrant basil in a creamy, velvety smooth embrace that’s perfect for a light lunch or an elegant starter. Nutrition Information: Serving: 1 cup, Calories: 278kcal, Carbs: 20g, Protein: 6g, Fat: 21g.
5- Asian Chicken and Vegetable Stew Embark on a culinary journey to the East with this aromatic stew. Tender chicken and a medley of crisp vegetables swim in a broth infused with ginger, garlic, and soy sauce, creating a low-carb symphony of flavors that will awaken your senses. Nutrition Information: Calories: 102, Total Fat: 4g, Carbs: 8g, Protein: 10g.
6- Chicken Soup Rediscover the ultimate comfort food, reimagined for a low-carb lifestyle. This classic Chicken Soup, sans the noodles, delivers all the soul-soothing warmth and nourishment you remember, packed with tender chicken, wholesome vegetables, and fragrant herbs. Nutrition Information: Calories: 427kcal, Carbs: 8g, Protein: 45g, Fat: 23g.
7- Chowder with Toasted Pepitas Experience the creamy, comforting embrace of chowder, elevated with a delightful crunch. This version features a medley of vegetables, made even more irresistible by the addition of toasted pepitas, adding a nutty texture and depth of flavor that will have you reaching for seconds. Nutrition Information: Calories: 50, Total Fat 0g, Carbs: 12g, Protein: 2g.
8- Chicken, Pasta, and Spinach Soup Find the perfect balance between comfort and health with this thoughtfully crafted soup. A touch of pasta adds a familiar heartiness, while generous portions of chicken, spinach, and other vegetables ensure a nourishing and satisfying meal that won’t derail your low-carb goals. Nutrition Information: 1-3/4 cups: Calories: 698, Fat: 42g, Carbs: 35g, Protein: 45g.
9- Winter Vegetable Potage with Pasta Celebrate the bounty of the season with this hearty potage. A colorful array of winter vegetables takes center stage, enhanced by a small amount of pasta to create a satisfying and flavorful soup that embraces the warmth of winter. Nutrition Information: Calories: 95, Total Fat 2g, Carbs: 16g, Protein: 4g.
10- Roasted Root Vegetable Soup Unlock the hidden sweetness of root vegetables with this richly flavored soup. Roasting the vegetables before blending intensifies their natural sugars, creating a depth of flavor that’s both comforting and surprisingly complex, a testament to the magic of simple ingredients. Nutrition Information: Serving Size 1 bowl, Calories: 132, Total Fat 0.4g, Carbs: 31.1g, Protein: 2.6g.
11- Low-Carb French Onion Soup Indulge in the classic elegance of French Onion Soup, without the carb-induced guilt. This clever adaptation uses a sugar-free sweetener to caramelize the onions and a low-carb bread for the crouton, allowing you to savor the rich, savory broth and melted cheese without compromise. Nutrition Information: Calories: 397, Fat: 26.1g, Carbs: 18.2g, Protein: 20.5g.
12- Keto Chicken Pot Pie Soup Experience all the comforting flavors of chicken pot pie, deconstructed into a low-carb masterpiece. This soup delivers the creamy, savory goodness you crave, loaded with tender chicken and vegetables, without the heavy crust, making it a perfect guilt-free indulgence. Nutrition Information: Serving Size: 1 cup, Calories: 317, Fat: 21.8g, Carbs: 4.2g, Protein: 24.6g.
13- Roasted Red Pepper and Tomato Soup Bask in the vibrant flavors of summer with this simple yet stunning soup. Roasting the red peppers and tomatoes intensifies their natural sweetness, creating a symphony of flavor that’s both bright and satisfying, a perfect reminder of warmer days. Nutrition Information: Calories: 148, Total Fat 5.7g, Carbs: 23.5g, Protein: 4.4g.
14- Creamy Mushroom Soup with Bacon Prepare for a truly decadent experience with this luxurious mushroom soup. A blend of earthy mushrooms creates a creamy, velvety base, while crispy bacon adds a smoky, salty counterpoint that elevates this soup to a whole new level of indulgence. Nutrition Information: 1 cup: Calories: 592, Fat: 56g, Carbs: 12g, Protein: 13g.
15- Lemon Chicken Soup with Cauliflower Rice Brighten your day with this light and refreshing soup. Tender chicken and cauliflower rice simmer in a flavorful broth, awakened by a squeeze of zesty lemon, creating a perfect balance of comfort and invigoration. Nutrition Information: Serving: 1, Calories: 330kcal, Carbs: 17g, Protein: 45g, Fat: 9g.
16- Curried Cauliflower Soup Embark on a flavor adventure with this exotic and comforting soup. Creamy cauliflower and coconut milk form a luscious base, infused with the warm, aromatic spices of curry, creating a culinary journey that’s both satisfying and surprisingly low-carb. Nutrition Information: Serving Size: 1 3/4 cups, Calories: 329, Carbs: 32.4g, Protein: 6.8g, Fat: 22g.
From the spicy kick of Zuppa Toscana to the creamy indulgence of Maryland’s Eastern Shore Cream of Crab Soup, these low-carb creations offer a world of flavor without the guilt. Whether you’re craving the vibrant spices of Mexico, the comforting warmth of a classic chicken soup, or the elegant simplicity of a tomato basil bisque, there’s a low-carb soup or stew out there waiting to be discovered.
So, the next time the wind howls and the rain pours, don’t just reach for a blanket. Head to the kitchen, gather your ingredients, and embark on a culinary adventure that will warm your body and nourish your soul. These low-carb soups and stews are more than just meals; they’re an invitation to embrace cozy nights, savor delicious flavors, and nourish yourself from the inside out.
8 Responses
These recipes sound delicious, but I’m a little intimidated by the carb counts. Some of them seem a bit high for a “low-carb” diet. Are these really suitable for someone trying to strictly limit carbs?
Hi Sarah, that’s a great question and a valid concern. You’re right, some of these soups have higher carb counts than others. It’s important to remember that “low-carb” is a relative term, and what’s considered low-carb can vary depending on individual needs and goals. These recipes are generally lower in carbs compared to traditional soup recipes that use pasta, potatoes, or lots of bread. However, if you’re following a very strict low-carb or ketogenic diet, you’ll need to be mindful of portion sizes and potentially adjust some recipes further. For example, you could reduce the amount of starchy vegetables or omit the small amount of pasta in some recipes. Always check the nutrition information and adjust accordingly to fit your specific dietary needs. It’s also a good idea to consult with a doctor or registered dietitian to determine the appropriate carb intake for you.
I’m on a budget. Are these soups expensive to make? Some of the ingredients, like crab in the Cream of Crab Soup, seem like they could be pricey.
Hi Jessica, You’re right, some ingredients can be more expensive than others. Here are a few tips for making these soups more budget-friendly:
Substitute Ingredients: If a recipe calls for a more expensive ingredient like crab, consider substituting with a more affordable option. For example, you could use imitation crab or even canned tuna in the Cream of Crab Soup.
Buy in Season: Seasonal vegetables are usually cheaper and taste better.
Use Frozen Vegetables: Frozen vegetables are often more affordable than fresh and can be just as nutritious.
Make Larger Batches: Soups are great for making in large batches and freezing leftovers. This can save you both time and money.
Focus on Budget-Friendly Recipes: Some of these recipes are naturally more budget-friendly than others. The Chicken Soup, Tomato Basil Bisque, and many of the vegetable-based soups are good options if you’re on a budget.
These soup recipes look amazing! I’m always looking for low-carb options, especially during the colder months. I’m a little confused about the carb counts though. Some of the soups, like the Mexican Meatball Soup and the Roasted Root Vegetable Soup, seem to have higher carb counts than I would expect for a low-carb recipe. Could you elaborate on what constitutes “low-carb” in the context of these recipes?
Hi Kimberly, thanks for your comment! I’m glad you’re interested in the recipes. You’re right to ask about the carb counts. “Low-carb” can be a bit of a subjective term, and different people have different definitions. Generally, a low-carb diet restricts carbohydrate intake to under 100-150 grams per day, sometimes even lower for stricter keto diets.
In the context of these recipes, “low-carb” means they are significantly lower in carbs than traditional versions of these soups, which often contain ingredients like potatoes, pasta, or large amounts of refined grains. While some of these soups, like the Mexican Meatball Soup (24g carbs) and Roasted Root Vegetable Soup (31.1g carbs), are higher in carbs compared to some of the others, they are still relatively low compared to their traditional counterparts. Also, the carb count is per serving, so portion control is always important. If you’re following a very strict low-carb diet, you might want to adjust portion sizes or choose the soups with lower carb counts. It’s always a good idea to check the full nutritional information and adjust as needed to fit your personal dietary goals.
These all look delicious! I especially love the idea of the Keto Chicken Pot Pie Soup. My question is about thickening the soups. Many traditional soup recipes use flour or cornstarch, which are obviously high in carbs. What are some good low-carb alternatives for thickening soup?
Hi Jessica, thanks for your question! The Keto Chicken Pot Pie Soup is definitely a favorite. You’re right, traditional thickeners like flour and cornstarch are not ideal for low-carb diets. Luckily, there are several great low-carb options you can use to thicken soups and stews:
Xanthan Gum: This is a very effective thickener and a little goes a long way. Be careful not to use too much, as it can create a gummy texture.
Guar Gum: Similar to xanthan gum, guar gum is a powerful thickener. Start with a small amount and gradually add more until you reach your desired consistency.
Cream Cheese or Heavy Cream: Adding a bit of cream cheese or heavy cream not only thickens the soup but also adds richness and flavor. This works particularly well for creamy soups like the Creamy Mushroom Soup or the Keto Chicken Pot Pie Soup.
Pureed Vegetables: Pureeing a portion of the soup itself, especially if it contains vegetables like cauliflower or broccoli, can naturally thicken it. This is a great way to add more nutrients and fiber as well.
Psyllium Husk: This is a high-fiber thickener, but it can sometimes give a slightly grainy texture if not blended well.
For the Keto Chicken Pot Pie Soup specifically, using heavy cream or a combination of pureed vegetables would work very well. I hope this helps!