Cold weather changes everything about how I want to eat. Doesn’t matter how many salads I’ve been making — when the temperature drops, I want a bowl of something hot. I’ve been eating this way long enough to know that soups were one of the first places I figured out you don’t have to give anything up. The classic versions are loaded with flour thickeners and high-carb vegetables. The keto versions just swap those out for cauliflower, heavy cream, and bone broth — and you end up with something that honestly tastes better.
This list covers 10 keto soup recipes I actually make at home. Some are Instant Pot builds that go from raw ingredients to finished soup in under 30 minutes. Some are slow cooker dumps you set before work. A few are just one pot on the stove, no fuss. There’s the Chicken Enchilada Soup if you want something with heat, the Keto Clam Chowder if you want something that feels like a real restaurant bowl, and a Chicken Pot Pie Soup that somehow hits every comfort note the original did without any of the crust. If you’re new to keto soups or just looking to rotate in some new options, this is a good starting point.
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Chicken Enchilada Soup
A hearty and delicious soup that's fit for anyone that likes a bit of spice, creaminess, and chunks of fantastic ingredients spre...
Keto Instant Pot Loaded Cauliflower Soup
Our keto-approved loaded cauliflower soup is reminiscent of a loaded potato—think lots of crispy bacon slices, leek, rich sour c...
Creamy Keto Taco Soup
Keto taco soup may be the perfect soup recipe. It’s easy-to-make, supremely satisfying, and can be adapted to the Crock-Pot or I...
Sausage and Kale Soup
This sausage and kale soup recipe puts the essence of Italy right in your bowl. Flavors of sweet Italian sausage mingle with savor...
Keto Chicken Pot Pie Soup [Instant Pot]
This chicken pot pie, chicken soup hybrid is ultra comforting, creamy, and moreish. Containing all the classic ingredients in a ch...
Roasted Poblano and Cheddar Soup
Soup season is here! Not that it isn’t completely appropriate to curl up with a hot bowl of soup anytime (hello, air conditionin...
Keto Mushroom Soup
A good soup recipe is a gift that keeps on giving. This Keto Mushroom Soup is a special dish, packed with immunity-boosting nutrie...
Keto Chicken Florentine Soup
Soup season is here and I am kicking it off with this keto chicken florentine soup! With the hearty chunks of chicken, warm spinac...
Easy Keto Chicken Soup
Everybody loves the nourishing comfort of chicken soup. With our keto no-noodle chicken soup recipe, you can enjoy it without the ...
Keto Clam Chowder
New England clam chowder belongs in a soup category of its own. So creamy and comforting, there is nothing like good clam chowder....
1. Chicken Enchilada Soup
Per serving: 425 cal | 36.1g fat | 7.8g net carbs | 16.2g protein
All the flavors of an enchilada — cumin, chili, melted cheese, tender chicken — in a single bowl without the tortilla adding carbs you don’t need. The broth ends up creamy and just spicy enough that you feel it but don’t suffer for it. I make this one early in the week when I know I want something low-effort but filling for the next few days.
At 7.8g net carbs and 425 calories per serving, it fits a standard keto day easily. The capsaicin in chili peppers may help support metabolism — one more reason not to dial back the heat.
2. Keto Instant Pot Loaded Cauliflower Soup
Per serving: 552 cal | 44.7g fat | 8.7g net carbs | 27.1g protein
This one starts in the Instant Pot and finishes with an immersion blender, so you get a silky soup with real body — not just broth with cauliflower floating in it. Cheddar, cream cheese, and bacon go in at the end so everything stays melted and integrated. It’s a 27g protein bowl and it doesn’t taste like it’s trying to be healthy.
3. Creamy Keto Taco Crock-Pot Soup Recipe
Per serving: 458 cal | 38.7g fat | 7.3g net carbs | 18.0g protein
My first attempt at this was too thick — I added cream cheese too early and it seized up into weird lumps. The fix was simple: let the meat and spices cook out first in the slow cooker, then stir in the dairy in the last 20 minutes. Now it’s on heavy rotation. Set it up before work, come home to a kitchen that already smells like dinner.
Ground beef brings heme iron and a full amino acid profile, both of which matter when you’re cutting carbs and want to keep energy up. At 7.3g net carbs and 38.7g fat per serving, the macros are exactly where you want them.
4. Sausage and Kale Soup
Per serving: 459 cal | 37.7g fat | 9.6g net carbs | 18.7g protein
Sweet Italian sausage with garlic, kale, and savory herbs — it’s one of those soups that gets better as it sits. The kale wilts into the broth instead of going soggy, and the sausage fat seasons everything. I made a big batch last Saturday and it reheated clean all week.
Kale is one of the better leafy greens for getting vitamin K and iron in without adding meaningful carbs. Garlic, especially when cooked slowly into a broth, is linked to supporting healthy blood pressure over time.
5. Keto Chicken Pot Pie Soup
Per serving: 621 cal | 52.4g fat | 6.4g net carbs | 33.8g protein
Chicken pot pie is one of those things I really missed for a while on keto — specifically the filling, which is just cream, chicken, and vegetables anyway. This Instant Pot version captures that exactly: creamy golden broth, fork-tender chicken, soft vegetables, no crust required. At 52.4g fat and 33.8g protein per serving, it’s one of the most filling soups on this list.
If you’re newer to keto and trying to hit your fat targets, this is an easy one — check out the keto macro calculator to see what your daily fat goal should look like and how a bowl like this fits in.
6. Roasted Poblano and Cheddar Soup
Per serving: 240 cal | 17.9g fat | 7.1g net carbs | 10.9g protein
Roasted poblanos have a deep, slightly smoky flavor that you can’t get from raw peppers — the charring changes everything. Combined with sharp cheddar and a creamy base, this comes together into a soup that tastes like it took considerably more effort than it did. Short ingredient list, big result.
7. Keto Mushroom Soup
Per serving: 468 cal | 44.3g fat | 9.7g net carbs | 8.5g protein
Mushrooms have a meaty, earthy quality that makes this feel more substantial than a vegetable soup has any right to. The broth goes silky from heavy cream and the mushrooms release their own liquid as they cook, which deepens the flavor without needing stock. Good option when you want something filling that isn’t built around meat.
Mushrooms are one of the few food sources of vitamin D, and they’re loaded with B vitamins and beta-glucans that may support immune function. At 9.7g net carbs per serving, it’s the highest-carb soup on the list — still well within a standard keto day.
8. Keto Chicken Florentine Soup
Per serving: 401 cal | 32.4g fat | 3.2g net carbs | 23.2g protein
Chicken, spinach, and a cream broth with just enough seasoning that it doesn’t need anything else. This one comes together in about 25 minutes and it’s the kind of soup I make on a Wednesday when I don’t want to think too hard about dinner.
Spinach brings folate and iron in one of the most bioavailable plant forms — it pairs well with the chicken here for a protein-forward bowl at 23.2g protein and only 3.2g net carbs.
9. Easy Keto Chicken Soup
Per serving: 529 cal | 30.7g fat | 4.9g net carbs | 58.0g protein
Simple keto chicken soup — bone broth base, chicken thighs or breasts, whatever vegetables you have, done in around 30 minutes. The fat content comes from the chicken and the quality of the broth, so don’t use watery stock and expect it to be good. Bone broth makes a real difference here: the collagen gives the soup that slight body you remember from the real thing. Good for meal prep — it holds in the fridge for four days and freezes well.
At 58g protein per serving this is one of the higher protein soups on the list. Bone broth may help support joint health and gut lining integrity — if you’re using it regularly, it’s worth making your own or finding a quality store-bought version. You can learn more about the basics at the keto diet guide.
10. Keto Clam Chowder Recipe
Per serving: 535 cal | 42.0g fat | 7.4g net carbs | 29.5g protein
New England clam chowder is normally a carb bomb — flour, potatoes, and thickened milk. This version replaces the potato with cauliflower and thickens the cream base naturally, so you get that same thick, comforting bowl without any of the starch. The clam flavor comes through clean, the bacon on top crisps up properly, and the whole thing really tastes like what you’d order at a seafood place. I wasn’t sure it was going to hold up the first time I made it.
Clams are one of the densest sources of vitamin B12 available — a single serving can cover several days’ worth. The omega-3 content in shellfish is also linked to reduced triglycerides over time. If you want to see how this fits into a full keto meal plan, the weekly keto meal plan is a good reference.
More Keto Soups to Try
If you want to keep going, here are more keto soup recipes I’d point you toward.
- Keto Egg Drop Soup Recipe — Not only does this keto egg drop soup recipe only have 5 ingredients, it also takes 5 minutes to make – how easy is that?.
- Bacon Cheeseburger Soup — Brings the flavors of a cheeseburger to a comforting bowl of ketogenic soup.
- Cheesy Cauliflower & Bacon Soup — The cheesy and creamy soup is packed with chunks of cauliflower and finished off with crumbled bacon bits.
- Crockpot Buffalo Chicken Soup — With the weather cooling down, soup season has definitely arrived.
- Instant Pot King Ranch Chicken Soup — This spicy chicken soup is wonderfully hearty.
- Jalapeno Bacon Cheddar Soup — This is as good as comfort food gets in a bowl! Using the bacon fat until the last drop to our advantage to flavor the jalapeno peppers and the soup itself.
- Jalapeno Popper Soup — This soup is just the perfect thing to warm your bones during the cold weather that we seem to be getting too much of.
- Keto Beer Broccoli Soup — This keto-friendly beer, brats, and cheese broccoli soup is super easy to whip up and is packed full of flavor.
- Keto Broccoli & Cheese Soup — It’s time to get comfy and cozy with a delicious bowl of cheese and broccoli soup! This keto recipe is pretty easy to prep and execute.
- Keto Creamy Chicken Tomato Soup — Tangy tomatoes combine with the savory notes of chicken to create a deliciously fragrant keto creamy chicken tomato soup, conveniently made in an instant pot.
- Keto Instant Pot Tuscan Soup — This instant pot Tuscan soup will quickly become one of your favorites.
- Keto Spinach Mushroom Soup — A good soup is warming for the soul and healthy for the body, and this spinach mushroom soup is no different.
Frequently Asked Questions
What can I use to thicken keto soup without flour or cornstarch?
The easiest options are heavy cream, cream cheese, or xanthan gum — a tiny amount of xanthan gum goes a long way and doesn’t change the flavor. You can also puree part of the soup itself using an immersion blender, which is what I do with the cauliflower soup. For more on low-carb swaps like this, the keto diet guide covers the basics.
Are potatoes in soup okay on keto?
No — a medium potato runs around 30g net carbs, which puts most traditional potato soups well over a typical daily limit. Cauliflower is the standard swap: it has a similar texture when cooked, absorbs broth and seasoning well, and runs about 3g net carbs per cup. The loaded cauliflower soup on this list is a good example of how well it works.
Can I make keto soups in the Instant Pot?
Several on this list were built specifically for the Instant Pot — including the Chicken Pot Pie Soup, the Loaded Cauliflower Soup, and the King Ranch Chicken Soup in the bonus section. Pressure cooking cuts cooking time significantly and tends to produce a richer, more developed broth. Most of the stovetop soups here can also be adapted to pressure cook at high for 10-15 minutes.
How many carbs are in keto soup?
The soups on this list range from 3.2g to 9.7g net carbs per serving — all under 10g, which keeps them compatible with a standard ketogenic diet. The Chicken Florentine is the lowest at 3.2g, the Mushroom Soup is the highest at 9.7g. For a full breakdown of which foods fit your carb budget, the keto macro calculator is a good starting point.
What’s the best keto soup for beginners?
The Easy Keto Chicken Soup is the simplest entry point — it’s one pot, uses ingredients most people already have, and takes about 30 minutes. The Taco Soup is close behind if you have a slow cooker: dump everything in before work, come home to dinner. Both are covered in this list, and for more beginner-friendly keto meals, the weekly keto meal plan has a solid first week outlined.
Putting It All Together — Keto Soup Recipes Worth Making
If you’re starting with one, make the Chicken Enchilada Soup or the Chicken Pot Pie Soup — both are filling, well-balanced macros, and the kind of thing you’ll want to make again. The Clam Chowder is the one I’d make when you want something that really impresses. Any of the Instant Pot options are good weeknight builds when you don’t want to spend much time in the kitchen.
For your convenience, here are the links to all the recipes I covered in this roundup:
- Chicken Enchilada Soup — A hearty and delicious soup that’s fit for anyone that likes a bit of spice.
- Keto Instant Pot Loaded Cauliflower Soup — Cheesy, creamy, and really umami, this keto-loaded cauliflower soup tastes complex but is made simply with an instant pot.
- Creamy Keto Taco Crock-Pot Soup Recipe — You’ll want to take out your crock pot to follow this keto taco soup recipe.
- Sausage and Kale Soup — Flavors of sweet Italian sausage mingle with savory herbs and garlic.
- Keto Chicken Pot Pie Soup — Get all the flavors of a classic chicken pot pie in a comforting soup form, with this keto chicken pot pie soup dish.
- Roasted Poblano and Cheddar Soup — This soup has deep and smoky flavors that taste complex but are achieved with just a handful of simple ingredients like cheddar cheese and poblano.
- Keto Mushroom Soup — Add this delicious Keto Mushroom Soup to your recipe book for a hearty dish that’s low carb, umami, and packed with nutrients.
- Easy Keto Chicken Soup — You will love this easy keto chicken soup recipe.
- Keto Clam Chowder Recipe — New England clam chowder belongs in a soup category of its own.
Need help figuring out your daily targets? Our keto calculator makes it easy. And if you’re looking for even more dinner ideas, check out the full recipe archive.
The recipes and nutritional information in this post are shared for informational purposes. If you have health conditions or concerns about the keto diet, please talk to your doctor or a registered dietitian before making changes to your diet.
Sources
- Capsaicin and Energy Balance — NCBI/PubMed
- Dietary Capsaicin and Its Anti-Obesity Potency — NCBI/PubMed
- Heme Iron vs. Non-Heme Iron: Bioavailability — Healthline
- Garlic: Health Benefits and Medicinal Actions — NCBI/PubMed
- Vitamin K2 and Vitamin D in Leafy Greens — Healthline
- Mushrooms as a Source of Vitamin D — NCBI/PubMed
- Beta-Glucans from Mushrooms and Immune Function — NCBI/PubMed
- Folate and Iron in Spinach — Nutritional Value — USDA FoodData Central
- Bone Broth: Nutrients and Potential Health Benefits — Healthline
- Collagen Supplementation and Joint Health — NCBI/PubMed
- Clams: Nutritional Profile and Vitamin B12 Content — USDA FoodData Central
- Omega-3 Fatty Acids and Triglyceride Reduction — Mayo Clinic
- Ketogenic Diet Overview and Macronutrient Ratios — Healthline
- Net Carbs Explained: What Counts on a Ketogenic Diet — Healthline
- Cauliflower Nutrition Facts and Health Benefits — USDA FoodData Central
- Xanthan Gum: Uses, Safety, and Cooking Applications — Healthline
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