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Low-Carb Cream of Asparagus Soup

Naomi ShermanUpdated 19 November 2023★★★★★4.5 (158 ratings)

Ready in 20m
4.8 g net carbs
350 kcal
Serves 4

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Cream of Asparagus Soup (low-carb, keto, paleo)

Asparagus.

I can never decide what to think about asparagus. I want to love it and I buy those pretty little green spears from the market excitedly, until I remember that generally they disappoint me.

I can eat them smothered in hollandaise, or wrapped in bacon, but I kind of feel like if I have to hide them under layers of something else, it’s not really enjoying them. You know?

BUT. This soup is a different kettle of fish… or pot of soup. Creamy and lush with a delicate flavour, there’s no hiding about it. The chicken stock brings out a sweet depth to the asparagus and the cream gives it a wonderful richness.

Go on. Even if you’re not always a fan of asparagus, give this one a try.

Step-by-step

Trim any woody stems from the asparagus by cutting the tough ends off and then very carefully peeling the remaining stem sections with a vegetable peeler, if necessary.
Melt butter in a saucepan over medium heat until all melted. Add onions and garlic and cook gently for a few minutes.
Chop the asparagus into small pieces and add to the pot. Add chicken stock and increase heat to high.
Cook for a couple of minutes, or until asparagus is just tender but not soggy.
Remove from heat and use an immersion blender to blend until smooth. A standard blender will also do the trick.
I like to then pass it through a fine mesh sieve to make the soup extra smooth and silky. Trust me, it’s worth the extra effort.
Return strained soup to your saucepan and add cream, salt and pepper.
Heat gently until hot, but not boiling (or let it cool down and store in the fridge for up to 4 days). Just before serving, drizzle some olive oil on top of the plated soup to serve (1 ²/₃ to 2 cups per serving). Enjoy!

Low-Carb Cream of Asparagus Soup

Recipe

Low-Carb Cream of Asparagus Soup

★★★★★4.5 (158 ratings)

Creamy and lush with a delicate flavour, there's no hiding about this low-carb, keto and paleo soup.

Hands on: 10m
Overall: 20m
Servings: 4

4.8 g
Net carbs: 8.7 g
Protein: 32.3 g
Fat: 350
kcal

Ingredients makes 4 servings

500 g fresh asparagus spears, woody ends snapped off (1.1 lb)
1 small brown onion, finely chopped (70 g/ 2.5 oz)
2 tbsp butter or ghee (28 g/ 1 oz)
1 garlic clove, finely chopped
4 cups good quality chicken stock or chicken bone broth or vegetable stock (960 ml)
³/₄ cup heavy cream or coconut cream (180 ml/ 6 fl oz)
sea salt and pepper to taste
4 tsp extra virgin olive oil for serving (20 ml)

Instructions

Trim any woody stems from the asparagus by cutting the tough ends off and then very carefully peeling the remaining stem sections with a vegetable peeler, if necessary.
Melt butter in a saucepan over medium heat until all melted. Add onions and garlic and cook gently for a few minutes.
Chop the asparagus into small pieces and add to the pot. Add chicken stock and increase heat to high.
Cook for a couple of minutes, or until asparagus is just tender but not soggy.
Remove from heat and use an immersion blender to blend until smooth. A standard blender will also do the trick.
I like to then pass it through a fine mesh sieve to make the soup extra smooth and silky. Trust me, it’s worth the extra effort.
Return strained soup to your saucepan and add cream, salt and pepper.
Heat gently until hot, but not boiling (or let it cool down and store in the fridge for up to 4 days). Just before serving, drizzle some olive oil on top of the plated soup to serve (1 ²/₃ to 2 cups per serving). Enjoy!

Nutrition per serving, about 1 ¾ cups/415 ml

Carbs 6%Protein 10%Fat 84% of calories

Net carbs: 4.8 g
Total carbs: 7.7 g
Fiber: 3 g
Sugars: 4.7 g
Protein: 8.7 g
Fat: 32.3 g
Saturated fat: 17.5 g
Calories: 350 kcal
Sodium: 332 mg · 14.4% RDA
Magnesium: 34 mg · 8.39% RDA
Potassium: 597 mg · 29.8% EMR

Nutrition by ingredient

Per about 1 3/4 cups/415 ml	Net carbs	Protein	Fat	kcal
Asparagus, fresh	2.2 g	2.8 g	0.2 g	25
Onion, brown (yellow), raw	1.1 g	0.2 g	0 g	6
Butter, unsalted, grass-fed	0 g	0.1 g	5.8 g	51
Garlic, fresh	0.2 g	0 g	0 g	1
Chicken stock (broth), chicken only, homemade	0 g	4.8 g	4.8 g	62
Cream, heavy whipping, pouring, full-fat (30-40% fat)	1.2 g	0.9 g	17.1 g	165
Salt, pink Himalayan rock salt	0 g	0 g	0 g	0
Pepper, black, spices	0 g	0 g	0 g	0
Olive oil, extra virgin	0 g	0 g	4.5 g	40
Total	4.8 g	8.7 g	32.3 g	350

Serving size about 1 3/4 cups/415 ml

Gluten free
Egg free
Nut free
Nightshade free
Pork free
Coconut free
Fish free
Shellfish free
Beef free
Pescatarian
Vegetarian

Goes well with

Add a side and it's a complete meal.

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Comments & ratings (21)

4.5158 ratings

5 ★106
4 ★33
3 ★16
2 ★3
1 ★0

Andrea13 February 2019
Hi Naomi,
This is the third time I've made this delicious recipe and thought I should let you know how wonderful it is and how much I appreciate you posting it! It is definitely easy to make and I was most impressed at how quickly it could be done! It tastes so good especially when served with a good slice of Parmesan cheese and homemade keto bread. It brings a smile to my face every time I eat it. Sooo Good! 👍Thank you! 😊
1. Martina @ KetoDietAuthor28 February 2019
  Thank you so much Andrea! Try it with crumbled feta too - soooo good! 😊
  1. deirdre mole23 March 2019
    GREAT soup, a little bland so I added about 1/2 to 1 tsp of lemon juice and
    a tablespoon of grated parmesan.
    Thank you!!
    1. Martina @ KetoDietAuthor24 March 2019
      Thank you! That sounds great, will try next time!
Sasja17 August 2018
I love this soup and make it often. When you use bone broth, the soup will set in the fridge overnight. I used this cold as a asparagus mousse at a dinnerparty. 👍🏻👍🏻👍🏻
Thank you.
1. Martina @ KetoDiet29 August 2018
  Thank you Sasja!
Michelle14 August 2018
Okay this was divine!! Thank you so much for posting it! I've been doing keto since the beginning of the year, and just happened upon your awesome website yesterday. Can't wait to try other recipes soon. Only thing I tweaked was to include all of the non-blended pulpy bits. I did see how luxurious the soup was below the sieve.I was looking at them in the sieve and thought I can't waste this. It was still marvelous - thanks again!
1. Martina @ KetoDiet29 August 2018
  Thank you Michelle, sounds good to me! I don't like wasting food so I'd do the same! 😊
Jodi Stephan1 July 2018
I had a lot of mush left in my mesh strainer. I cooked them until tender and puréed them. I now see a comment saying there is only trace left in the strainer... not sure where I went wrong. It does taste good though. Very liquid, like I could drink it.
1. Martina @ KetoDiet29 August 2018
  Could it be that the asparagus you used was too woody? That could explain why there was too much left in the strainer. The weight is after snapping the woody end off. I hope this helps!
Maria Saad12 March 2018
Loved it!! So delicious my son asked for a second bowl!
1. Martina @ KetoDietAuthor28 June 2018
  Thank you for your lovely feedback, Maria!
Nancy1 March 2018
Hi, 🙋🏻‍♀️
I made this soup , very good, but I thought maybe somehow my measurements were out, putting in containers for freezer.
But I just made it again, measured EVERYTHING, and I only got 6 containers with 1+2/3 cup soup.
Are you meaning 1 plus 2/3 cup per serving?
1. Martina @ KetoDietAuthor27 March 2018
  Hi Nancy, that is correct, it should be 1 plus 2/3 cup per serving (estimated). There is always a difference due to a different level of evaporation though. Are you saying that you got 6 servings, each one 1 and 2/3 cups? Thank you for your feedback!
Dana21 February 2018
I really liked the asparagus soup! It was a little runny & thought it would be thicker, although the flavor was great. Is there any way to thicken it some & keep it low carb? Thanks
1. Shirley King11 May 2018
  you could add 1/2 tsp of zanthan gum or try adding cream cheese maybe 4oz
2. Martina @ KetoDietAuthor28 June 2018
  I would use more asparagus or even some cauliflower and blend them - veggies work great for thickening! 😊
Sheila7 January 2018
Love, love this! I picture adding leftover turkey to it as well, but it’s but it is awesome as is! What do you do with the asparagus you strain out? It’s very tasty.
1. Naomi Sherman16 January 2018
  Hi Sheila
  As you've already pureed the mixture there's only trace amounts left in the strainer.
  It's just in case there are some fibrous bits remaining after you blend it.
  Enjoy,
  Naomi
All That I'm Eating20 November 2017
This is such a pretty colour, it sounds delicious and a great way to enjoy asparagus when it's in season.
Ben Myhre20 November 2017
I do like asparagus, but poorly cooked asparagii are no fun. This looks like a tasty soup that I would eat and I have yet to make asparagus in this way. Looks great!