The Creamiest Low-Carb Vegetable Soup
Naomi Sherman- Ready in 45m
- 5.6 g net carbs
- 257 kcal
- Serves 8
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As the weather gets colder (we had our first minor frost recently) I like to make up a big pot of soup each week.
This keto recipe is a crowd pleaser which means the whole family will enjoy it even if they don't follow a keto diet. Unlike creamy high-carb favourites like potato soup or lentil soup, this meal is ideal for those who keep their carb intake low.
You can serve it as an appetiser, and two servings will be enough as a main dish. It’s a delicious and easy dinner and it’s a quick, tasty and warming lunch to heat up for myself or to send in thermoses for my family.
The name of this soup pretty much tells you everything you need to know; it’s thick and creamy with a lovely fresh vegetable flavour. If you love soups, check out our keto noodle soup - it is just as comforting and so easy to whip up. Enjoy!
Step-by-step
Wash the vegetables. Remove the green parts of the cauliflower. Peel the onion and garlic.
Heat the ghee over medium to high heat in a large saucepan. Chop the onion and garlic finely and sauté until translucent.
Add chopped cauliflower, zucchini, celery and seasonings.
Add broth and water and bring to the boil. Place a lid on the saucepan and reduce to a simmer. Cook until vegetables are soft, for about 15 minutes.
Remove from heat and use an immersion mixer to puree until smooth. Add cream and return to heat until heated through.
Serve with a drizzle of olive oil (about 1/2 tablespoon per serving) and a sprig of thyme.
Store in refrigerator, in a covered container, for up to 5 days or freeze in single serve portions.
Recipe
The Creamiest Low-Carb Vegetable Soup
★★★★★4.5Deliciously creamy low-carb soup recipe made with keto-friendly vegetables such as cauliflower and zucchini. ...
- Hands on
- 20m
- Overall
- 45m
- Servings
- 8
- 5.6 g
- Net carbs
- 4.4 g
- Protein
- 23.6 g
- Fat
- 257
- kcal
Ingredients makes 8 servings
Instructions
Wash the vegetables. Remove the green parts of the cauliflower. Peel the onion and garlic.
Heat the ghee over medium to high heat in a large saucepan. Chop the onion and garlic finely and sauté until translucent.
Add chopped cauliflower, zucchini, celery and seasonings.
Add broth and water and bring to the boil. Place a lid on the saucepan and reduce to a simmer. Cook until vegetables are soft, for about 15 minutes.
Remove from heat and use an immersion mixer to puree until smooth. Add cream and return to heat until heated through.
Serve with a drizzle of olive oil (about 1/2 tablespoon per serving) and a sprig of thyme.
Store in refrigerator, in a covered container, for up to 5 days or freeze in single serve portions.
Nutrition per serving, about 1 ¼ cups/ 300 ml
Carbs 9%Protein 7%Fat 84% of calories
- Net carbs
- 5.6 g
- Total carbs
- 8.3 g
- Fiber
- 2.7 g
- Sugars
- 4.7 g
- Protein
- 4.4 g
- Fat
- 23.6 g
- Saturated fat
- 11.2 g
- Calories
- 257 kcal
- Sodium
- 351 mg · 15.3% RDA
- Magnesium
- 32 mg · 7.97% RDA
- Potassium
- 554 mg · 27.7% EMR
Nutrition by ingredient
| Per serving | Net carbs | Protein | Fat | kcal |
|---|---|---|---|---|
| Cauliflower, fresh | 2.6 g | 1.7 g | 0.2 g | 22 |
| Zucchini (summer squash, courgette) | 1.3 g | 0.8 g | 0.2 g | 11 |
| Garlic, fresh | 0.1 g | 0 g | 0 g | 1 |
| Onion, brown (yellow), raw | 0.6 g | 0.1 g | 0 g | 3 |
| Celery stalk, fresh | 0.1 g | 0.1 g | 0 g | 2 |
| Ghee | 0 g | 0 g | 3.8 g | 34 |
| Chicken stock (broth), chicken only, homemade | 0 g | 1.2 g | 1.2 g | 16 |
| Water, still | 0 g | 0 g | 0 g | 0 |
| Thyme, fresh | 0 g | 0 g | 0 g | 0 |
| Onion powder, spices | 0.1 g | 0 g | 0 g | 1 |
| Salt, sea salt | 0 g | 0 g | 0 g | 0 |
| Pepper, black, spices | 0 g | 0 g | 0 g | 0 |
| Cream, heavy whipping, pouring, full-fat (30-40% fat) | 0.8 g | 0.6 g | 11.4 g | 110 |
| Olive oil, extra virgin | 0 g | 0 g | 6.8 g | 60 |
| Total | 5.6 g | 4.4 g | 23.6 g | 257 |
- Gluten free
- Egg free
- Nut free
- Nightshade free
- Pork free
- Avocado free
- Coconut free
- Fish free
- Shellfish free
- Pescatarian
- Vegetarian
Goes well with
Add a side and it's a complete meal.
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Comments & ratings (17)
I made this delicious soup for Thanksgiving. Everyone loved it. I replaced part of the cauliflower with broccoli and used frozen, organic veggies for both. I used sugar-free almond creamer for the cream. I will definitely make this scrumptious soup again. Thank you for sharing the recipe.
Thank you for the lovely feedback, Lynn! ❤️
Made a big pot of this and it was gone in two days. Really smooth and comforting, perfect for this time of year. I froze a couple of portions too and they reheated really well, which makes it even better for meal prep!
I'm not much of a soup person but this soup might have just converted me. Absolutely delicious! I Also added some cooked chicken and served these with your keto buns. Yum!
Thank you, glad you enjoyed! 😊
This looks really delicious - just wondering if I can use leeks instead of celery ?
Hi Mary, you can definitely use leeks instead! Just go easy own leeks as they are relatively high in carbs - not to be avoided but just to be aware.
Can’t wait to try this. I’ll use my 3 quart Instant Pot for fun.
I hope you like it!
Great ideas with this recipe. I'd take out the water and add another 2 cups of broth for extra flavour but other than that, it's pretty tasty. My dad and I are battling it out for who can make the best keto soup. When I stumbled upon this recipe, it was the end of my search. Hopefully I win. We'll find out tomorrow.
Thank you so much, I hope you won! 😊
Likely my favorite soup. It’s good hot or cold, with or without the dairy, with cream cheese instead of cream, and with or without cooking the aromatics first.
Always a hit at potlucks once you get past “cauliflower and zucchini?”
Thank you so much, I'm glad you enjoyed!
Good evening, thank you so much for this heavenly soup. I’ve been looking for a low net carb that taste good. I’ve found it... yeahhhh.
Thank you for your lovely feedback Johanne!
Made this soup for dinner... it came out rich and creamy and we loved it... 😊added some chili flakes for seasoning and it was amazing...
Thank you Sara!