18 Keto Soups Under 300 Calories

Look, I get it. You’re trying to stay in ketosis, your stomach’s growling, and the thought of another plate of cauliflower rice makes you want to throw your meal prep containers out the window. You need something warm, comforting, and satisfying that won’t kick you out of fat-burning mode or make you feel like you’re eating cardboard. Enter: keto soups that actually taste like real food.

Here’s the thing about soup—it’s sneaky good for weight loss. The high water content keeps you fuller longer, and when you’re packing it with healthy fats and protein, you’ve got yourself a meal that’ll carry you through the afternoon without reaching for the snack drawer. Plus, soup is basically the ultimate lazy person’s meal prep. Make a giant pot on Sunday, portion it out, and you’re set for the week.

I’ve been down the keto rabbit hole for a while now, and I’ve learned that the secret to sticking with it isn’t fancy ingredients or complicated recipes—it’s having solid go-to meals that don’t feel restrictive. These 18 soups? They’re all under 300 calories, loaded with fat and protein, and low enough in carbs that you won’t spend the next three days trying to get back into ketosis after one bowl.

Why Keto Soups Are Your Secret Weapon

Before we get into the recipes, let me explain why soup should be your best friend on keto. First off, the ketogenic diet works by forcing your body to burn fat instead of carbs, and soup makes it ridiculously easy to pack in those healthy fats without feeling like you’re chugging olive oil straight from the bottle.

The beauty of soup is that it’s forgiving. You can throw in whatever vegetables you’ve got lying around, add some protein, finish it with heavy cream or coconut milk, and boom—you’ve got a meal. Plus, when you’re simmering bones and vegetables for hours, you’re extracting all those minerals and nutrients into the broth. It’s like liquid gold for your body.

Another thing? Soup keeps you hydrated. I know, groundbreaking observation. But seriously, when you’re on keto, especially in the beginning, you lose a ton of water weight. Having something warm and liquid-based helps you stay hydrated while also getting your electrolytes from the salt and minerals in the broth.

The Best Low-Carb Ingredients for Keto Soups

Not all soup ingredients are created equal when you’re watching your carbs. Some vegetables will spike your blood sugar faster than a candy bar, while others keep you firmly in the fat-burning zone. Here’s what you want to load up on.

Protein Powerhouses

Chicken thighs are my go-to. They’re fattier than chicken breast, which means more flavor and better macros for keto. Ground beef, Italian sausage, and bacon also work beautifully in soup. If you’re feeling fancy, throw in some shrimp or salmon. The key is choosing proteins with good fat content—this isn’t the time to go lean.

For anyone meal prepping their protein, I’ve been using this digital meat thermometer to make sure everything’s cooked perfectly. No more dry, overcooked chicken ruining your soup game.

Vegetables That Won’t Wreck Your Macros

Stick with leafy greens like spinach, kale, and chard. Zucchini and yellow squash are fantastic soup vegetables that add bulk without the carbs. Cauliflower is the MVP here—you can rice it, mash it, or blend it into a creamy base. Broccoli, bell peppers, and mushrooms are all solid choices too.

What you want to avoid: potatoes, corn, carrots (use sparingly), peas, and beans. These are carb bombs that’ll mess up your macros faster than you can say “ketosis.” If you’re craving that starchy texture, try using these shirataki noodles instead. They’re made from konjac root and have basically zero net carbs.

Looking for more ways to keep your carbs in check throughout the day? Check out these 25 Low-Carb Snacks to Beat Hunger Pangs that pair perfectly with these soups.

Fats That Make Everything Better

Heavy cream, coconut milk, butter, ghee, cream cheese, and avocado—these are your friends. They make soup creamy, rich, and satisfying while keeping your fat intake high. Don’t be scared of fat on keto. Your body needs it for energy.

I keep a jar of MCT oil on my counter specifically for stirring into soups. It’s flavorless, gives you a quick energy boost, and adds healthy fats without changing the taste of your soup. Just start with a small amount because, uh, too much at once can have some unfortunate digestive consequences. You’ve been warned.

18 Keto Soups That Actually Deliver

Alright, let’s get to the good stuff. These recipes are tried and tested, and every single one comes in under 300 calories while keeping carbs low and fats high. Some of these are classics with a keto twist, others are completely original creations.

1. Creamy Chicken Avocado Soup

This one’s a revelation. You simmer chicken thighs in broth with garlic and cumin, then shred the meat and blend half the liquid with ripe avocado. The result is this silky, rich soup that tastes decadent but is actually pretty light. Top it with cilantro, a squeeze of lime, and some shredded cheese.

The avocado does double duty here—it thickens the soup without any flour or cornstarch, and it pumps up the healthy fats. Each bowl has about 245 calories and only 6 grams of net carbs. Get Full Recipe.

2. Spicy Italian Sausage and Kale Soup

If you like a little kick, this is your soup. Brown some spicy Italian sausage, throw in a ton of kale, add crushed tomatoes and chicken broth, and let it simmer. The sausage fat renders out and flavors the entire pot. It’s hearty enough to be a complete meal.

I use this heavy-bottomed soup pot for all my soups because it distributes heat evenly and nothing sticks to the bottom. Worth every penny if you’re making soup regularly.

3. Broccoli Cheddar Soup (The Right Way)

Most broccoli cheddar soups are thickened with flour, which is a no-go on keto. This version uses cream cheese and heavy cream to get that thick, velvety texture. You steam the broccoli until it’s tender, blend half of it into the broth, and leave the rest in chunks. Then you stir in sharp cheddar and cream cheese until everything’s melted and gorgeous.

This soup clocks in at 275 calories per serving with 8 grams of net carbs. The trick is using really good sharp cheddar—the cheap stuff doesn’t melt as smoothly and doesn’t have the same depth of flavor. Get Full Recipe.

4. Thai Coconut Chicken Soup

This is basically Tom Kha Gai without the sugar and with way more chicken. Coconut milk forms the base, you add fish sauce, lime juice, ginger, and lemongrass, then throw in chicken and mushrooms. It’s creamy, tangy, slightly spicy, and completely addictive.

The low-carb approach works particularly well with Asian-inspired soups because you can lean into all those aromatic flavors without needing rice or noodles to round out the meal.

5. Bacon Cheeseburger Soup

Yes, it’s exactly what it sounds like, and yes, it’s incredible. You cook bacon until it’s crispy, remove it, then brown ground beef in the bacon fat. Add onions, garlic, beef broth, diced tomatoes, and let it simmer. At the end, you stir in cream cheese and cheddar, then top each bowl with the crumbled bacon.

It tastes like a cheeseburger in a bowl. Kids love it, adults love it, and it reheats beautifully. Around 285 calories per serving with 7 grams of net carbs.

6. Tuscan White Bean Soup (Bean-Free Edition)

Traditional Tuscan soup is loaded with white beans, which are way too high in carbs for keto. This version uses cauliflower florets instead, and honestly, you don’t miss the beans. You’ve got Italian sausage, kale, garlic, and a rich broth flavored with rosemary and thyme.

The cauliflower soaks up all the flavor from the sausage and becomes tender and delicious. I usually pulse half the cauliflower in a food processor to make it more bean-sized, then leave the other half in florets for texture contrast.

Want more Italian-inspired keto meals? These 21 Keto One-Pan Meals for Easy Cleanup include several Mediterranean options that pair beautifully with this soup.

7. Egg Drop Soup with a Twist

Classic egg drop soup is already pretty low-carb, but this version amps up the fat and protein. You make a rich chicken bone broth, season it with ginger, garlic, and a splash of sesame oil, then slowly drizzle in beaten eggs while stirring. The eggs form these beautiful ribbons throughout the soup.

To make it more substantial, I add shredded cooked chicken and some baby bok choy. Each bowl is only about 180 calories, so this is perfect when you want something light but satisfying. You can easily double your portion without guilt.

8. Creamy Mushroom and Thyme Soup

If you’re a mushroom person, this soup will change your life. You sauté pounds of mushrooms in butter until they’re deeply browned and caramelized. That’s where all the flavor comes from—don’t rush this step. Then you add broth, heavy cream, and fresh thyme, and let everything simmer together.

I like to use a mix of mushroom varieties—cremini, shiitake, and oyster mushrooms all bring something different to the table. The final soup is earthy, rich, and incredibly comforting. About 230 calories per bowl.

9. Buffalo Chicken Soup

Buffalo chicken wings in soup form. You poach chicken breasts in broth, shred them, then add Frank’s RedHot (or your favorite hot sauce), cream cheese, ranch seasoning, and heavy cream. Top each bowl with blue cheese crumbles and chopped celery.

It’s spicy, tangy, creamy, and hits every buffalo wing craving without the mess. My partner swears by using this immersion blender to make the soup extra creamy—you just blend part of it right in the pot. Get Full Recipe.

10. Zuppa Toscana (Olive Garden Copycat)

The Olive Garden version is good, but this keto adaptation is better. You’ve got Italian sausage, bacon, cauliflower instead of potatoes, kale, and a creamy broth. The key is cooking the sausage and bacon together so all that fat renders out and flavors the soup base.

This soup is so rich and satisfying that people won’t even notice the potatoes are missing. Each serving has about 290 calories and 8 grams of net carbs. It’s become my most-requested recipe from friends.

11. Lemon Chicken Orzo Soup (Orzo-Free)

Traditional Greek avgolemono soup uses orzo, but we’re swapping that for cauliflower rice. The soup gets its signature tanginess from lemon juice and richness from egg yolks whisked into the hot broth. You need to temper the eggs properly—slowly add hot broth to the beaten eggs while whisking constantly, or you’ll end up with scrambled eggs.

The final result is bright, lemony, and deeply comforting. It’s one of those soups that feels healing when you’re under the weather. Around 195 calories per serving.

12. Taco Soup

Everything you love about tacos, in soup form. Brown ground beef with taco seasoning (make your own to avoid hidden sugars), add diced tomatoes, green chiles, beef broth, and let it simmer. The toppings are what make this soup special—avocado, sour cream, shredded cheese, cilantro, and jalapeños.

I keep these mini prep bowls on hand for setting out all the toppings. It makes soup night feel like a fun, customizable experience rather than just another meal. The soup itself is about 240 calories before toppings.

13. Cauliflower and Bacon Soup

This is comfort food at its finest. Roast cauliflower florets until they’re golden and caramelized, cook bacon until crispy, then combine them in a pot with chicken broth and heavy cream. Blend part of it smooth and leave some chunks for texture.

The roasted cauliflower adds this incredible depth of flavor that you just don’t get from steamed cauliflower. Top each bowl with crispy bacon, chives, and a drizzle of heavy cream. About 265 calories per serving. Get Full Recipe.

14. Meatball Soup

Instead of making meatballs with breadcrumbs, use pork rinds as the binder. Sounds weird, works perfectly. You’ve got beef and pork meatballs floating in a rich tomato-based broth with Italian seasonings, spinach, and Parmesan cheese.

The meatballs stay tender and don’t fall apart, and the pork rinds add a subtle depth that you can’t quite put your finger on—people always ask what makes these meatballs so good. This soup is filling, protein-packed, and comes in around 280 calories.

15. Creamy Tomato Basil Soup

Classic tomato soup gets a keto makeover with the addition of heavy cream and a reduction in added sugars. You roast tomatoes with garlic until they’re caramelized and sweet, blend them with chicken broth and fresh basil, then finish with cream.

The trick with tomato-based soups is balancing the acidity. A pinch of baking soda (seriously, just a pinch) neutralizes some of that acid and makes the soup taste richer and more complex. Around 210 calories per bowl. For a complete meal, try pairing it with these 15 Low-Carb Pasta Alternatives made into a grilled cheese sandwich.

16. Pork Rind Chili

Chili is technically a soup, fight me on this. This version uses ground beef, pork rinds for texture (they soften up and mimic beans), tomatoes, and a ton of chili powder, cumin, and paprika. The pork rinds break down during cooking and give you that thick, hearty texture that traditional chili has.

Top it with sour cream, shredded cheese, and diced avocado. Each serving is about 295 calories and incredibly filling. This is the kind of soup you make in a huge batch and eat all week without getting sick of it.

17. Loaded Cauliflower Soup

Think loaded baked potato soup, but with cauliflower taking center stage. You’ve got steamed cauliflower blended into a creamy base with chicken broth, cream cheese, and sour cream. Then comes the fun part—loading it up with bacon, cheddar cheese, green onions, and a dollop of sour cream.

The cauliflower provides that starchy, comforting texture without the carbs of actual potatoes. If you’re serving this to non-keto people, they legitimately won’t know they’re eating cauliflower. Around 270 calories per bowl before all the toppings.

18. Vietnamese Beef Pho (Simplified)

Traditional pho takes hours or even days to make properly, but this simplified version still delivers on flavor. You simmer beef bones with ginger, star anise, cinnamon, and fish sauce for a few hours to create a deeply aromatic broth. Add thinly sliced beef and swap rice noodles for these shirataki noodles or zucchini spirals.

Top each bowl with fresh herbs—Thai basil, cilantro, mint—along with lime wedges, jalapeños, and bean sprouts. It’s light, refreshing, and comes in around 220 calories. The broth is where all the magic happens, so don’t skimp on the aromatics. Get Full Recipe.

If you’re craving more Asian-inspired keto meals, these 21 High-Protein Keto Meals That Actually Taste Amazing include several recipes that complement this pho perfectly.

Making Your Keto Soups Work Harder

Here’s where we separate the amateur soup makers from the pros. It’s not just about following recipes—it’s about understanding how to build flavor and make soups that you’ll actually want to eat multiple times a week.

Build Your Flavor Base Right

Always start by sautéing your aromatics—onions, garlic, celery, ginger—in fat before adding liquid. This step is non-negotiable. It develops the foundation of flavor that makes the difference between mediocre soup and something you’d order at a restaurant.

Use real bone broth when possible. The stuff in the box is fine in a pinch, but if you want truly nourishing, flavorful soup, make your own or buy quality bone broth from a butcher. The collagen and minerals from properly made bone broth can support joint health, improve your gut lining, and give your soup a rich body that boxed broth can’t match.

Fat Is Your Friend

Don’t be shy with the fat. If your soup tastes flat or boring, it probably needs more fat. A pat of butter at the end, a drizzle of olive oil, or an extra splash of cream can transform the entire dish. Fat carries flavor—it’s why restaurant food tastes so good.

I keep this set of measuring spoons specifically for portion control with fats and oils. It’s easy to go overboard when you’re eyeballing, and while fat is good on keto, calories still matter if weight loss is your goal.

Season Aggressively

Soup needs more salt than you think. Because of the high liquid content, flavors get diluted, so you need to compensate. Add salt gradually and taste as you go, but don’t be afraid to really season your soup. Also, finish with acid—a squeeze of lemon juice or splash of vinegar brightens everything up and makes flavors pop.

Fresh herbs at the end make a massive difference too. Cilantro, parsley, basil, or dill stirred in right before serving add a layer of freshness that dried herbs just can’t provide.

Meal Prepping Your Keto Soups

Let’s talk logistics. Soup is phenomenal for meal prep, but there are some tricks to make it work smoothly all week long.

First, invest in good storage containers. Not those flimsy takeout containers that leak and stain—actual quality glass containers with locking lids. Glass doesn’t absorb flavors or stains, reheats evenly, and you can see what’s inside without opening it.

Cool your soup completely before refrigerating. Put the pot in an ice bath if you’re in a hurry. Putting hot soup straight in the fridge raises the temperature of everything else in there and can promote bacterial growth. Nobody wants food poisoning from their healthy meal prep.

Most of these soups will last 4-5 days in the fridge, and many freeze beautifully for up to three months. Just leave a little room at the top of containers since liquid expands when frozen. Thaw overnight in the fridge or reheat from frozen on the stovetop with a splash of extra broth.

The creamy soups can sometimes separate after freezing, but don’t panic. Just give them a good stir or quick blend when reheating and they’ll come back together. If you’re planning to freeze, you might want to add the cream after thawing and reheating rather than before freezing.

Looking for other meal prep strategies? These 25 Keto Meal Prep Ideas for the Week will give you a complete game plan for staying on track without spending your entire Sunday in the kitchen.

Common Keto Soup Mistakes to Avoid

I’ve made every soup mistake in the book, so let me save you some frustration. Here’s what not to do.

Using Low-Fat Ingredients

This isn’t the time for reduced-fat cream cheese or skim milk. You need those fats to stay satiated and maintain ketosis. Using low-fat ingredients defeats the entire purpose of keto and leaves you with watery, unsatisfying soup that won’t keep you full.

Overcooking Vegetables

Mushy vegetables are sad vegetables. Yes, some soups benefit from long cooking times, but if you want your veggies to have any texture at all, add them toward the end of cooking. Spinach needs like two minutes. Zucchini needs maybe ten. Don’t throw everything in at once and walk away for an hour.

Forgetting About Hidden Carbs

Store-bought broths often contain sugar. Canned tomatoes can have added sugars. Some spice blends include corn starch or sugar. Read labels obsessively, or better yet, make your own broth and use whole ingredients. Those hidden carbs add up fast and can kick you out of ketosis without you even realizing it.

Not Tasting as You Go

The biggest mistake is waiting until the soup is “done” to taste it. You should be tasting and adjusting throughout the cooking process. Too bland? More salt. Too acidic? Add cream or a tiny bit of sweetener. Not quite right? Try more aromatics or spices. Cooking is about constant adjustment, not blindly following a recipe.

For more guidance on avoiding common keto pitfalls, check out these 25 Easy Keto Dinner Recipes for Every Night of the Week that take the guesswork out of staying on track.

Serving Suggestions and Add-Ons

The soup itself is only part of the equation. The toppings and add-ons can make or break your meal. Here’s how to level up your soup game.

For Mexican-inspired soups, go all out with the garnishes: diced avocado, sour cream, shredded cheese, pickled jalapeños, cilantro, and lime wedges. Let people customize their bowls.

For Italian soups, a drizzle of high-quality olive oil, fresh basil, and freshly grated Parmesan make everything taste more sophisticated. A few keto-friendly crackers on the side add that satisfying crunch.

Asian soups benefit from fresh herbs, chili oil, and a soft-boiled egg. Sometimes I’ll add crispy fried shallots on top for texture—they’re keto-friendly and add amazing flavor.

Creamy soups are great with crumbled bacon, chopped chives, and a dollop of sour cream. Soup doesn’t have to be boring just because you’re watching your carbs.

The Bottom Line on Keto Soups

Look, keto doesn’t have to mean suffering through bland chicken breast and steamed broccoli for the rest of your life. These 18 soups prove that you can eat incredibly well while staying in ketosis and keeping calories in check. Each one is under 300 calories, packed with healthy fats and protein, and low enough in carbs that you won’t derail your progress.

The best part? Most of these soups taste better the next day after the flavors have had time to meld. So you’re not just making dinner—you’re making three or four dinners at once. That’s the kind of efficiency that makes sticking to keto sustainable long-term.

Start with the soups that sound most appealing to you. Try making one new soup each week and before you know it, you’ll have a rotation of go-to recipes that keep you satisfied without feeling restrictive. And honestly, once you nail a few of these, you’ll start improvising your own versions based on what’s in your fridge.

The key to success on keto—or any diet, really—is having meals you genuinely look forward to eating. These soups aren’t punishment or sacrifice. They’re actual food that happens to fit your macros. And that’s the secret to making this whole thing work.

Final Thoughts

Soup might not be the sexiest meal in the world, but it’s definitely one of the most practical when you’re trying to stick with keto. These 18 recipes give you options for every mood—whether you want something spicy, creamy, light, or loaded with protein. They’re all under 300 calories, they’re all properly balanced for keto macros, and most importantly, they’re all actually good.

The real magic happens when you stop viewing keto as restrictive and start seeing it as a different way to eat well. These soups aren’t diet food—they’re just food that happens to fit your nutritional goals. Make a few this week, see which ones become favorites, and before you know it, you’ll have a solid rotation of meals that keep you satisfied without derailing your progress.

And here’s the thing nobody talks about: soup is cheap. You can make massive batches with affordable ingredients, portion them out, and eat well all week without spending a fortune. That’s sustainable in more ways than one.

So grab a good stock pot, pick out a few recipes that sound good, and get cooking. Your future self—the one who’s exhausted on Wednesday night and needs dinner in five minutes—will thank you for having something delicious already made and waiting in the fridge.