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The Best Low Carb Veg Soup Recipes for Weight-loss

Dieting (especially the low-carb kind) can be tough! Even diet plans such as keto, which allow for the consumption of filling healthy fats, can become boring.

Every now and again you’ll crave something new and exciting. As you probably already know, keto diets place an emphasis on very low carb intakes, moderate protein intakes, and high fat consumption – which is where people often struggle. Rather than emphasising healthy fats, people often consume too much meat and definitely too much protein.

Phytonutrients Are Important on a Low-carb Diet

by Pixabay
by Pixabay

On top of consuming the right balance of fats, proteins and carbs, you must ensure you are getting plenty of nutrients from healthy vegetables. The Keto diet is restrictive by nature, so aside from taking the right supplements for the keto diet, you have to take into account your phytonutrients if you want to maintain a level of balance.

This is where ketogenic-friendly soup recipes can prove so useful. Low-carb soups are great because you can get plenty of healthy fats, proteins, and nutrient-rich vegetables in there, and subsequently consume them in bulk.

Whether you go for chunky or smooth soup, it is still much easier to consume larger quantities of soup than it is with whole foods. If you’re looking for inspiration here are a few simple and delicious keto soup recipes to try.

Low-carb Veggie Superfood Soup

by Pixabay
by Pixabay

This keto soup is perfect for those of you looking for a quick and easy way of getting plenty of super-healthy vegetables inside of you. Packed full of green superfoods and healthy fats, this soup tastes divine.


  • 1 tbsp coconut oil
  • Half a can of coconut milk
  • 1 diced onion
  • 3 cloves chopped garlic
  • 1 head broccoli
  • 1 handful fresh kale
  • 250g spinach
  • 150g watercress
  • Salt and pepper to taste
  • 1 bay leaf
  • Mixed herbs
  • Half a litre of chicken or vegetable stock/broth


  • Heat the coconut oil in a deep pan and gently fry the onions until soft
  • Add the chopped garlic and heat over a low heat for 2 minutes
  • Add your chopped broccoli and heat gently for 10 minutes
  • Add your spinach, kale, bay leaf, and watercress, and heat until wilted
  • Add the stock and bring to a simmer
  • Cook on low for 20 minutes until the cauliflower is nice and soft
  • Add the coconut milk and heat for 4 minutes
  • Turn off the heat, allow to cool, remove the bay leaf, season and blend the mixture until smooth

Garlic Cajun Carrot Soup

by Pixabay
by Pixabay

This soup is packed full of protein and flavor, and is perfect for when you need an instant hit of energy. Plus, it contains a healthy dose of spinach, which is great for upping your iron intake.


  • 2tbsp grass-fed butter
  • 4 Oz fresh cream cheese
  • 4  or 5 cups of spinach
  • 3 large chopped carrots, par boiled
  • 4 diced garlic cloves
  • 2 tsp garlic Cajun seasoning
  • Half a diced onion
  • ¼ cup of heavy cream
  • Half a can of vegetable stock, or chicken (low sodium)
  • Salt and pepper to taste


  • Heat the butter in a large deep pan and add the diced onions
  • Heat gently for 8 minutes until soft
  • Add the diced garlic and heat for a further 2 minutes
  • Next, add the chopped carrots
  • Add the spinach
  • Slowly add your creamed cheese and the garlic Cajun seasoning
  • Once the cheese has melted, add your broth/stock and bring to a simmer
  • Simmer for 10 minutes, add the cream, simmer for a further 2 minutes and turn off the heat
  • Blend until smooth
  • Season to taste, and enjoy.

How about you? Do you have any top tips or useful hacks for upping your veg intake on a ketogenic diet?

If you are interested in starting a low carb diet, check back here on The Food Circle weekly for low-carb recipes and advice. Or, int he meantime, arm yourself with knowledge. I recommend The Keto Diet Kickstart Program (some customers can download for FREE from Amazon), which contains no-nonsense information and recipes to get you started.

See you back here soon!