21 Low-Carb Soups and Stews for Cozy Nights

There’s something about soup that feels like a warm hug from the inside. It’s comfort food that doesn’t require pants with elastic waistbands afterward. But here’s the problem—most traditional soups are loaded with potatoes, noodles, rice, and other carb bombs that defeat the whole purpose if you’re trying to eat low-carb.

I’ve spent countless winter evenings perfecting soups and stews that deliver all the cozy comfort without the carb overload. These aren’t sad, brothy things that leave you hungry an hour later. They’re thick, hearty, stick-to-your-ribs meals that happen to be low-carb. Whether you’re meal prepping for the week or just want something warm on a cold night, these 21 recipes actually deliver.

Why Soups and Stews Work for Low-Carb Eating

Soups are basically the perfect low-carb meal delivery system. You can pack them with protein, load them up with vegetables, and add enough fat to make them satisfying. The liquid component makes you feel full without adding calories, and the whole thing reheats beautifully for meal prep.

The warmth and volume of soup trigger satiety signals faster than other foods. According to research on food volume and appetite, consuming foods with high water content like soups can increase feelings of fullness and reduce overall calorie intake at subsequent meals.

Plus, when you make a big pot of soup, you’ve got meals for days. Throw it in the slow cooker in the morning, come home to dinner ready. Make it on Sunday, eat it all week. It’s the lazy person’s meal prep, and I mean that as a compliment.

The Creamy Comfort Soups

1. Broccoli Cheddar Soup

Steam broccoli until tender, blend half of it with chicken broth and heavy cream, then stir in the remaining broccoli chunks and loads of sharp cheddar. It’s thick, cheesy, and tastes like the kind of soup you’d get at a bakery chain minus the bread bowl. Get Full Recipe.

I use this immersion blender right in the pot—way easier than transferring hot soup to a regular blender and risking burns.

2. Cauliflower Soup

Roast cauliflower with garlic until caramelized, blend it with chicken broth and cream until silky smooth. Top with crispy bacon and chives. The roasting brings out this nutty sweetness that makes cauliflower actually taste interesting.

This is the soup I make when I want to feel fancy but don’t want to leave my house or change out of sweatpants.

3. Loaded Baked Potato Soup (Hold the Potato)

Use cauliflower instead of potatoes. Simmer it in chicken broth with cream, then blend until thick. Top with bacon, cheddar, sour cream, and green onions. All the loaded baked potato vibes without the actual potato.

The toppings are what make this soup. Don’t skimp on the bacon—it’s doing important flavor work here.

4. Zuppa Toscana

Italian sausage, bacon, cauliflower instead of potatoes, kale, and cream in a savory broth. It’s the Olive Garden knockoff that’s actually better than the original because you’re not weighed down by carbs afterward. Get Full Recipe.

The key is browning the sausage really well before adding the liquid. That caramelization adds so much depth to the final soup.

5. Cream of Mushroom Soup

Sauté mushrooms in butter until golden, add garlic and thyme, then simmer in chicken broth with heavy cream. Blend half for thickness while leaving some mushroom chunks for texture. It’s earthy, rich, and way better than anything from a can.

Use a mix of mushrooms if you can—cremini, shiitake, and regular button mushrooms together create more complex flavor than just one type.

If you’re into creamy soups, you’ll also love these [keto cream-based soup recipes] or try this [creamy tomato basil soup] when you want something with a little acidity to balance the richness.

The Hearty Stews

6. Beef Stew (No Potatoes, No Problem)

Brown beef chuck in batches, sauté onions and celery, add beef broth and tomatoes, then simmer with turnips or radishes instead of potatoes. They soften and absorb flavor without adding many carbs.

Turnips get a bad rap, but when they’re cooked low and slow in beef stew, they’re actually really good. They take on the flavor of everything around them.

7. Chicken and Vegetable Stew

Bone-in chicken thighs, carrots, celery, green beans, and tons of herbs in a rich chicken broth. Let it simmer until the chicken falls off the bone. Pull the meat, discard the bones, and you’ve got a stew that’s both comforting and clean.

Bone-in thighs add so much more flavor than boneless chicken breasts. The bones release collagen that makes the broth thick and rich.

8. Pork Green Chili

Pork shoulder, green chiles, tomatillos, and spices simmered until the pork is fall-apart tender. It’s spicy, tangy, and addictive. Top with sour cream and cheese to cut the heat.

This is one of those recipes that tastes even better the next day after the flavors have had time to meld together overnight.

9. Lamb Stew with Root Vegetables

Brown lamb shoulder, add turnips, celery root, and carrots, simmer in broth with rosemary and thyme. The lamb gets incredibly tender and the vegetables soak up all that rich, savory flavor.

Lamb has this distinctive flavor that works so well with earthy root vegetables. If you’re not a lamb person, swap it for beef.

10. Hungarian Goulash (Modified)

Beef, onions, bell peppers, tomatoes, and loads of paprika simmered until everything is tender. Traditionally it’s served over noodles, but honestly? It doesn’t need them. The broth is thick enough to stand alone.

Use good quality paprika here—it’s the star of the show. The cheap stuff just doesn’t deliver the same depth and color.

For more hearty options, check out these [slow cooker keto stews] or try this [Italian beef stew] when you want something with Mediterranean flavors.

The Chicken Soup Variations

11. Classic Chicken Soup (Noodle-Free)

Shredded rotisserie chicken, celery, carrots, onions in chicken broth with fresh herbs. Sometimes the simplest version is the best version. This is what I make when I’m sick or just need something comforting and uncomplicated.

I use this Dutch oven for all my soups—it distributes heat evenly and goes from stovetop to oven to table.

12. Thai Coconut Chicken Soup

Chicken, coconut milk, Thai curry paste, mushrooms, and lime juice. It’s creamy, slightly spicy, and has this bright lime flavor that makes it taste fresh instead of heavy. FYI, coconut milk adds richness without dairy if you’re avoiding it.

Add the lime juice at the very end—if you cook it too long, it loses that bright, fresh flavor.

13. Mexican Chicken Soup

Shredded chicken in a tomato-based broth with cumin, chili powder, and oregano. Top with avocado, cheese, sour cream, and cilantro. It’s got all those Mexican flavors you love in a warm, comforting bowl.

Use fire-roasted tomatoes if you can find them. They add this subtle smoky flavor that makes the soup taste more complex.

14. Buffalo Chicken Soup

Shredded chicken in a creamy buffalo sauce base with celery and carrots. Top with blue cheese crumbles and ranch dressing. All the buffalo wing flavors in soup form without the deep frying.

This soup is dangerously easy to eat multiple bowls of. The heat from the buffalo sauce is addictive.

15. Lemon Chicken Soup

Chicken, spinach, and eggs in a lemony chicken broth. It’s bright, tangy, and lighter than most soups but still filling. This is what I make when I want soup but don’t want anything heavy.

Slowly drizzle in beaten eggs while stirring to create those silky ribbons. Don’t dump them in all at once or you’ll get scrambled eggs instead.

The Seafood Options

16. Shrimp and Sausage Gumbo (No Rice)

Andouille sausage, shrimp, the holy trinity of vegetables (onions, celery, bell peppers), and a dark roux made with almond flour instead of regular flour. It’s thick, spicy, and full of Cajun flavor. Get Full Recipe.

Making the roux takes patience—you need to cook it low and slow until it’s dark brown. Don’t rush this step or it’ll taste burnt.

17. New England Clam Chowder (Modified)

Clams, bacon, cauliflower instead of potatoes, heavy cream, and clam juice. It’s thick, creamy, and tastes like you’re eating at a seaside restaurant instead of your kitchen.

IMO, this version is actually better than traditional chowder because the cauliflower doesn’t turn mushy and gross like potatoes sometimes do.

18. Cioppino

Mixed seafood (shrimp, mussels, white fish) in a tomato-based broth with white wine, garlic, and herbs. It looks impressive, tastes amazing, and is actually pretty easy to make. Serve it in big bowls with lemon wedges.

Use whatever seafood looks good at the market. The beauty of cioppino is its flexibility—there’s no wrong combination.

Speaking of seafood soups, you might also enjoy these [keto fish soups] or try this [spicy seafood stew] when you want something with more heat.

The Vegetable-Forward Soups

19. Cabbage Soup

Cabbage, tomatoes, onions, carrots, and celery in vegetable broth. It’s light but surprisingly filling because of all the fiber from the vegetables. This is the soup I make when I’ve been eating too much rich food and need something cleaner.

Don’t overcook the cabbage—you want it tender but not mushy. It should still have a little bit of texture.

20. Tomato Basil Soup

Roasted tomatoes blended with cream, fresh basil, and garlic. It’s classic comfort food that happens to be naturally low-carb. Serve with a grilled cheese made on low-carb bread if you’re feeling indulgent.

Roasting the tomatoes first concentrates their flavor and adds a subtle sweetness that you don’t get from canned tomatoes.

21. Egg Drop Soup

Chicken broth with beaten eggs swirled in, plus mushrooms, spinach, and green onions. It’s simple, it’s fast, and it’s surprisingly satisfying for how light it is.

This is the soup I make on lazy weeknights when I don’t feel like real cooking but still want something warm and homemade.

The Equipment That Makes Soup Easier

Let’s talk about tools because having the right equipment makes soup-making way less painful. A good heavy-bottomed pot distributes heat evenly and prevents burning. I use this enameled cast iron Dutch oven for everything—it goes from stovetop to oven, it’s easy to clean, and it looks nice enough to serve from.

An immersion blender is a game-changer for creamy soups. You can blend right in the pot instead of transferring hot liquid to a blender and risking burns or explosions. It’s also way easier to clean—just one piece instead of an entire blender.

Get yourself some good storage containers for leftovers. These glass containers with airtight lids don’t stain, don’t hold odors, and stack nicely in the fridge. Soup reheats beautifully, so making a big batch and portioning it out saves so much time during the week.

A ladle seems obvious, but get a good one with a comfortable handle. You’ll be using it a lot if you make soup regularly. The cheap ones bend and the handles get hot.

Making Soup Work for Meal Prep

Soups and stews are perfect for meal prep because they hold up so well in the fridge and freezer. Most soups taste better the next day after the flavors have melded together. Make a big pot on Sunday, portion it into containers, and you’ve got lunch or dinner sorted for days.

Label everything with the date and contents. You think you’ll remember what’s in that container, but future you definitely won’t. A permanent marker and some masking tape solve this problem.

Freeze individual portions in these silicone muffin cups for perfectly portioned servings. Pop them out once frozen and store in freezer bags. You can grab exactly as many servings as you need without defrosting an entire batch.

Some soups freeze better than others. Cream-based soups can separate when frozen—just whisk them when reheating and they’ll come back together. Soups with potatoes or pasta get mushy (but we’re not using those anyway). Everything else freezes beautifully.

Leave a little headspace in containers when freezing—liquid expands and you don’t want exploded soup in your freezer. Been there, cleaned that, not fun.

The Slow Cooker Advantage

Most of these soups work perfectly in a slow cooker. Brown your meat and aromatics first for better flavor, then throw everything in the slow cooker and forget about it for 6-8 hours. Come home to dinner that’s ready and your house smelling amazing.

The low, slow heat of a slow cooker makes tough cuts of meat incredibly tender. Chuck roast, pork shoulder, lamb shoulder—all the cheap cuts that would be tough if you cooked them quickly become fall-apart tender in a slow cooker.

Don’t add dairy at the beginning—it can separate or curdle over long cooking times. Stir in cream, sour cream, or cheese during the last 30 minutes of cooking.

And honestly? Slow cooker soup tastes better because everything has hours to break down and meld together. The flavors develop in a way that’s hard to achieve with quick cooking.

The Flavor Building Secrets

The difference between okay soup and amazing soup usually comes down to a few key steps. Brown your meat properly. Don’t crowd the pan, let it develop a dark crust before moving it. That caramelization adds incredible depth to the final soup.

Sauté your aromatics until they’re actually soft and starting to brown. Raw onions and garlic thrown into broth don’t taste the same as properly cooked aromatics that have developed sweetness and complexity.

Use bone broth or make your own stock when possible. The store-bought stuff in boxes works in a pinch, but homemade stock has collagen and richness that makes soup taste restaurant-quality.

Don’t forget acid and salt. A squeeze of lemon juice or splash of vinegar at the end brightens everything up. And taste for salt throughout cooking—it should be properly seasoned at every stage, not just at the end.

Related Recipes You’ll Love

Looking for more cozy meal inspiration? Here are some recipes that complement these low-carb soups and stews:

More Comfort Food:

• [Keto Pot Roast with Vegetables]
• [Slow Cooker Beef and Cabbage]

One-Pot Meals:

• [Low-Carb Chili Recipes]
• [Keto Jambalaya]

Lighter Options:

• [Asian-Inspired Keto Soups]
• [Vegetable-Based Low-Carb Stews]

Meal Prep Friendly:

• [Weekly Soup Meal Prep Guide]
• [Freezer-Friendly Keto Soups]

Bottom Line

Low-carb soups and stews prove you don’t need pasta, rice, or potatoes to make something warm, comforting, and filling. These 21 recipes deliver all the cozy satisfaction you want on cold nights without the carb crash afterward.

Start with one or two that sound good to you. Make a big batch, see how you like them, notice how long they keep you full. Some will become regular rotation meals, others might not be your thing. That’s fine—find what works for your taste and your schedule.

The beauty of soup is its flexibility. Don’t have an ingredient? Swap it. Want more vegetables? Add them. Need more protein? Throw it in. Soup is forgiving in a way that most cooking isn’t. Use these recipes as frameworks and adjust them to your preferences.

Now go make a pot of something warm. Your kitchen will smell amazing, you’ll have meals for days, and you’ll actually look forward to leftovers instead of dreading them. That’s the soup life.