Low-Carb Soup Recipes for Weight Loss

Why Low-Carb Soups Are Great for Weight Loss

Soups are one of the most underrated tools for healthy weight management. When made with clean, low-carb ingredients, they provide volume and satiety with minimal calories — keeping you full without the crash.

Top Benefits of Low-Carb Soups:

• ✅ Low in calories, high in volume – Helps you feel full faster.

• ✅ Blood sugar-friendly – No spikes or energy crashes.

• ✅ Easy to digest – Great for evening meals or light lunches.

• ✅ Hydrating and nourishing – Especially important in cooler months.

• ✅ Great for meal prep – Make once, eat all week.

Let’s dig into some flavorful, carb-light recipes perfect for your weight loss plan.

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Best Low-Carb Soup Recipes for Fall and Winter

All recipes below are free of pork, bacon, and alcohol — just wholesome, weight-loss-friendly ingredients you can feel good about.

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Chicken Zoodle Soup (Zucchini Noodle)

Ingredients:

• 2 boneless, skinless chicken breasts

• 4 cups low-sodium chicken broth

• 2 medium zucchinis, spiralized into noodles

• 2 carrots, sliced thin

• 2 celery stalks, chopped

• 1 small onion, diced

• 3 cloves garlic, minced

• 1 tsp dried thyme

• ½ tsp turmeric (optional anti-inflammatory boost)

• Salt and pepper to taste

• 1 tbsp olive oil

• Fresh parsley to garnish

Instructions:

1. In a large pot, heat olive oil and sauté onion, garlic, carrots, and celery for 5 minutes.

2. Add chicken breasts, broth, thyme, turmeric, salt, and pepper.

3. Bring to a boil, then reduce heat and simmer for 20 minutes.

4. Remove chicken, shred it, and return to the pot.

5. Add zucchini noodles and cook for 3–4 minutes until just tender.

6. Garnish with parsley and serve warm.

Carbs: ~7g net per serving
Why it works: Light, hydrating, and packed with protein and fiber-rich veggies.

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Creamy Cauliflower & Leek Soup

Ingredients:

• 1 medium cauliflower head, chopped

• 1 large leek, white part only, sliced thin

• 1 small onion, chopped

• 2 cloves garlic

• 3 cups low-sodium vegetable broth

• ½ cup unsweetened coconut milk or almond milk

• 1 tbsp olive oil or avocado oil

• Salt and pepper to taste

• Fresh thyme for garnish

Instructions:

1. Heat oil in a large pot. Sauté onion, garlic, and leeks until soft.

2. Add cauliflower and broth. Simmer for 20 minutes until cauliflower is tender.

3. Blend until smooth using an immersion blender or blender.

4. Stir in coconut milk. Season to taste.

5. Garnish with fresh thyme.

Carbs: ~6g net per serving
Why it works: Creamy without cream. Cauliflower gives it body and fiber.

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Egg Drop Spinach Soup (Low-Carb & High-Protein)

Ingredients:

• 4 cups vegetable or chicken broth

• 2 large eggs, beaten

• 2 cups baby spinach

• 1 tsp ginger, grated

• 2 green onions, thinly sliced

• 1 tbsp coconut aminos or low-sodium soy sauce

• Salt and pepper

Instructions:

1. Heat broth in a saucepan. Add ginger and soy sauce.

2. Bring to a gentle boil, then slowly pour in eggs while stirring.

3. Add spinach and green onions. Cook for 2 minutes until wilted.

4. Serve immediately.

Carbs: ~4g net per serving
Why it works: Protein from the eggs + greens = a light, filling meal.

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Keto Broccoli Cheddar Soup (Dairy-Free Option Included)

Ingredients:

• 1 head broccoli, chopped into florets

• ½ small onion, chopped

• 2 cloves garlic, minced

• 3 cups vegetable or chicken broth

• ½ cup shredded cheddar (or vegan cheese for dairy-free)

• ¼ cup full-fat coconut milk or heavy cream

• Salt and pepper

• 1 tbsp avocado oil

Instructions:

1. Sauté onion and garlic in oil until fragrant.

2. Add broccoli and broth. Simmer for 15–20 minutes.

3. Blend half the soup for a thicker texture, then stir in coconut milk and cheese.

4. Season to taste and serve hot.

Carbs: ~6g net per serving
Why it works: Classic comfort with minimal carbs and a creamy finish.

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Spicy Cabbage Soup (Metabolism-Boosting)

Ingredients:

• 3 cups chopped green cabbage

• 1 bell pepper, diced

• 2 celery stalks, chopped

• 1 small onion

• 1 can diced tomatoes

• 4 cups vegetable broth

• 1 tsp chili flakes

• 1 tsp garlic powder

• ½ tsp cumin

• Salt and pepper

Instructions:

1. Combine all ingredients in a large pot.

2. Bring to a boil, then reduce heat and simmer for 30 minutes.

3. Stir occasionally until vegetables are tender.

4. Adjust spice level and serve hot.

Carbs: ~7g net per serving
Why it works: Cabbage is low in carbs and calories, yet super filling.

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Turkey Meatball & Spinach Soup

Ingredients:

• ½ lb ground turkey (lean)

• 1 egg

• 2 tbsp almond flour

• 1 tsp Italian seasoning

• 1 garlic clove, minced

• 4 cups chicken broth

• 2 cups baby spinach

• Salt and pepper

Instructions:

1. Mix turkey, egg, almond flour, garlic, and seasoning. Form into small meatballs.

2. In a soup pot, bring broth to a simmer. Gently drop in meatballs.

3. Cook for 12–15 minutes until meatballs are done.

4. Add spinach and cook for 2–3 minutes.

5. Serve hot with a sprinkle of herbs.

Carbs: ~5g net per serving
Why it works: High in protein, low in carbs, and easy to freeze for later.

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Smart Swaps to Lower Carbs in Any Soup

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Tips for Making the Best Low-Carb Soups

• Use an immersion blender: Makes soups creamy without adding carbs or dairy.

• Layer your seasoning: Salt, herbs, lemon juice, and garlic elevate simple ingredients.

• Make it a meal: Add shredded chicken, turkey, or tofu for extra protein.

• Portion wisely: Make big batches and store in the fridge for up to 5 days or freeze for 3 months.

• Batch spiralize zucchini: It saves time and makes a quick noodle swap for any soup.

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FAQ – Low-Carb Soup Recipes for Weight Loss

Can I freeze low-carb soups?
Yes! Just avoid freezing soups with too much zucchini or dairy, as textures can change. Broth-based soups freeze best.

Are these soups keto-friendly?
Most are! Just keep an eye on your total net carbs and adjust ingredients like carrots or tomatoes if needed.

How do I thicken soup without flour or cornstarch?
Use blended vegetables (like cauliflower or zucchini), almond flour, or a small amount of cream cheese.

Is it okay to eat soup every day on a low-carb diet?
Absolutely. As long as you balance your macros and include protein and fats, soup can be a daily go-to meal.

Can I make these soups in a slow cooker or Instant Pot?
Yes. All recipes here work well in both. Just adjust cooking times accordingly.

What’s the best protein to add to low-carb soup?
Chicken, turkey, eggs, tofu, or lean beef are great options. Canned wild-caught salmon or tuna also work in certain recipes.