Low Carb Low Calorie Keto Vegetable Soup Recipe (Easy & Healthy!)
Today I’m going to share with you a great soup recipe that is incredibly delicious and keto-friendly. This keto vegetable soup recipe is a perfect low-carb, low-calorie soup that is packed with flavor, nutrition, and weight loss benefits. This easy keto soup is also a great choice for weight loss.
Made with low-carb veggies like cabbage, zucchini, celery, and green beans, this soup is gluten-free, dairy-free, and incredibly filling without the added calories. Each bowl has only 90 calories and only 6 grams of net carbs, making it a great option for keto meal prep, intermittent fasting, or even a low-calorie detox.
Unlike traditional vegetable soups that are loaded with potatoes or starches, this version is designed to be keto-friendly, paleo-approved, and gut-friendly. Plus, it’s super easy to customize and ready in under 30 minutes! Let’s find out how to make this healthy vegetable soup keto-style and keep it deliciously low-carb!
💚 Why You’ll Love This Low Carb Keto Vegetable Soup
Whether you’re on a low carb diet, following a keto meal plan, or just trying to eat more clean and healthy, this hearty and delicious keto vegetable soup checks all the boxes. It’s the perfect blend of wholesome vegetables, rich flavors, and gut-friendly nutrients — all while staying low in calories and carbs.
- Ultra Low in Carbs & Calories: Just 6g net carbs and 90 calories per serving – ideal for keto, low carb, and weight loss diets.
- Perfect for Meal Prep: Stores well in the fridge or freezer, making it one of the best keto meal prep recipes.
- 100% Plant-Based Option: Can be easily made vegan, dairy-free, and gluten-free — just swap the broth!
- Highly Customizable: Add in your favorite low carb vegetables, herbs, and proteins like shredded chicken or sausage.
- Loaded with Nutrients: Rich in antioxidants, fiber, and vitamins from veggies like cabbage, celery, zucchini, and spinach.
According to Healthline’s guide on low-carb vegetables, non-starchy vegetables are essential for a healthy keto lifestyle. This soup is built around that principle — fresh, clean, keto-friendly ingredients!
🥦 Is Vegetable Soup Keto Friendly?
Yes, vegetable soup can be keto-friendly — but only when made with the right low carb ingredients. Traditional vegetable soups often contain high-carb vegetables like potatoes, carrots, peas, and corn, which can spike your daily net carb count and knock you out of ketosis.
Our low carb low calorie keto vegetable soup recipe uses only keto-approved vegetables such as zucchini, spinach, green beans, cauliflower, and cabbage. These are packed with fiber, vitamins, and flavor — while keeping your net carbs in check.
✅ Always check net carbs of vegetables — even ones labeled as “healthy.” Some may have more sugar than you think!
🥕 Vegetables to Avoid in Keto Soups:
- ✔️ Potatoes (too starchy)
- ✔️ Carrots (higher sugar content)
- ✔️ Peas and corn (high net carbs)
- ✔️ Sweet potatoes
🥬 Best Keto Vegetables for Soup:
- ✔️ Zucchini
- ✔️ Cauliflower
- ✔️ Broccoli
- ✔️ Spinach
- ✔️ Green beans
- ✔️ Celery
- ✔️ Cabbage
Related: Gluten-Free Casserole Recipes
🥦 Ingredients You’ll Need for Keto Vegetable Soup
This low carb low calorie keto vegetable soup recipe uses fresh, wholesome ingredients that are perfect for your healthy ketogenic lifestyle. Each ingredient is handpicked to keep carbs low and flavor high!
- 1 tbsp olive oil – for sautéing and healthy fats
- 1 cup chopped onion – optional for flavor, skip for strict keto
- 2 cloves garlic, minced – boosts flavor & immunity
- 2 cups chopped cabbage – low in carbs & gut-friendly
- 1 cup chopped zucchini – great keto-friendly veggie
- 1/2 cup diced celery – crunchy and low-carb
- 1 cup chopped green beans – keto-approved fiber source
- 1 cup chopped tomatoes – adds tang (use sparingly for low net carbs)
- 4 cups low sodium vegetable broth – learn about bone broth benefits
- 1 tsp dried oregano – boosts flavor & digestion
- 1 tsp dried basil – aromatic and heart-healthy
- Salt & pepper to taste
- Fresh parsley – optional, for garnish
- Juice of 1/2 lemon – enhances flavor & detoxifies
💡 Pro Tip: Want to add protein? Stir in shredded rotisserie chicken or diced tofu to make it a keto-friendly complete meal.
🔗 Also check out: Diet Doctor’s Keto Diet Guide for more low carb nutrition insights.
Related: Keto Vegetarian Recipes
🥣 How to Make Low Carb Keto Vegetable Soup (Step-by-Step)
Making this low carb low calorie keto vegetable soup is simple, fast, and ideal for healthy meal prep. This easy keto soup recipe will warm your body and soul.
- Prep the vegetables: Chop cabbage, celery, zucchini, bell peppers, and green beans into bite-sized pieces. Use fresh vegetables for maximum nutrients and flavor.
- Sauté aromatics: In a large pot, heat 1 tbsp of olive oil (or avocado oil) over medium heat. Add minced garlic and onions (optional for stricter keto), sauté until fragrant.
- Add broth and seasonings: Pour in 4 cups of low sodium vegetable broth. Add sea salt, black pepper, thyme, oregano, and Italian seasoning to taste.
- Simmer the soup: Bring to a boil, then reduce heat and simmer for 20–25 minutes, or until vegetables are tender but not mushy.
- Finish and serve: Taste and adjust seasoning. Garnish with fresh parsley or basil. Serve hot and enjoy your healthy keto soup that’s perfect for weight loss or cold nights!
Want to boost protein? Add cooked shredded chicken or ground turkey during the last 10 minutes of simmering.
Suggested: Lemon Pepper Chicken Breasts
🥕 Substitutions & Variations for Your Keto Vegetable Soup
This keto vegetable soup recipe is endlessly customizable. Here are some smart low carb, low calorie soup variations you can enjoy guilt-free!
🍗 Add Lean Protein
Turn this into a keto meal prep soup by adding shredded rotisserie chicken, ground turkey, or tofu for a boost of protein with minimal carbs.
🥬 Swap the Veggies
Don’t like cabbage or want to change it up? Use spinach, kale, or zucchini. Avoid starchy veggies like potatoes or corn to keep it low carb.
🌱 Make it Vegan
Replace chicken broth with low carb vegetable broth. Skip meat and add plant protein like edamame or hemp seeds.
🔥 Spice it Up
Add red pepper flakes, turmeric, or curry powder for flavor without carbs. This is perfect for those looking for a bold and spicy low calorie keto soup.
Remember: The best keto soups are the ones you enjoy and can stick with! Don’t be afraid to personalize this low carb soup recipe to suit your tastes.
Related: No-Bake Protein Balls
🔥 Tips for the Best Low Carb Keto Vegetable Soup
- ✅ Use Low Carb Vegetables Only: Stick to keto-approved vegetables like cabbage, zucchini, cauliflower, spinach, celery, and green beans. Avoid potatoes, corn, and carrots.
- ✅ Sauté for Flavor First: Lightly sauté garlic, onion (optional for keto strict), and herbs in olive oil or butter to deepen the flavor before adding broth.
- ✅ Simmer, Don’t Boil: Slow simmering helps extract maximum flavor without overcooking your vegetables. Overboiling can cause veggies to become mushy and bland.
- ✅ Add Healthy Fats for Satiety: Stir in a spoonful of olive oil, MCT oil, or grass-fed butter to make it more filling and keto compliant.
- ✅ Make It a Meal: Add shredded rotisserie chicken, tofu, or low-carb meatballs to turn your keto soup for weight loss into a protein-packed main dish.
- ✅ Meal Prep & Freeze: This soup freezes beautifully! Store in airtight containers or mason jars for up to 3 months. Perfect for keto meal prep.
Suggested: Easy Tilapia Recipes
🥄 FAQs About Low Carb Keto Vegetable Soup
Is vegetable soup keto-friendly?
Yes, vegetable soup can be keto-friendly if it’s made with low carb vegetables like zucchini, cabbage, spinach, and celery. Avoid high-carb ingredients like potatoes, peas, and corn. This recipe is designed to be keto-approved and low in carbs, with only 6g net carbs per serving.
How many carbs are in this keto vegetable soup?
This keto vegetable soup contains approximately 6g net carbs and just 90 calories per serving. It’s perfect for anyone on a low carb, keto, or calorie-restricted diet looking to stay full and satisfied.
Can I freeze keto vegetable soup?
This soup freezes well for up to 3 months. Let it cool completely before transferring to airtight containers or freezer bags. It’s a perfect keto meal prep idea for busy weeks.
What vegetables are best for keto soups?
The best keto vegetables for soup include zucchini, cauliflower, broccoli, spinach, mushrooms, cabbage, kale, and celery. These are low in carbs but high in fiber, vitamins, and minerals, making your soup nutritious and keto-friendly.
Can I add protein to this low carb vegetable soup?
Yes! For a higher protein version, add shredded rotisserie chicken, ground turkey, tofu, or even cooked shrimp. It turns this into a hearty low carb keto soup for dinner or lunch.
Healthy Low Carb Low Calorie Keto Vegetable Soup Recipe
This Low Carb Keto Vegetable Soup is a wholesome, flavorful soup packed with nutrient-rich low-carb vegetables and savory herbs. It’s perfect for chilly days or a light, healthy meal. With only 90-110 calories and 6g net carbs per serving, it's great for keto, paleo, and gluten-free diets.
Ingredients
- 2 tbsp olive oil or avocado oil
- 3 cloves garlic, minced
- 1 small onion, chopped (optional for strict keto – omit if needed)
- 2 stalks celery, diced
- 1 small zucchini, chopped
- 1 small yellow squash, chopped
- 1 cup chopped green beans
- 1 cup chopped cauliflower florets
- 1 cup chopped cabbage
- 1 can (14.5 oz) diced tomatoes (no sugar added)
- 4 cups vegetable broth (low sodium, no sugar added)
- 1 tsp Italian seasoning
- 1/2 tsp dried thyme
- Salt and pepper to taste
- 1 tbsp lemon juice (optional, for brightness)
- Fresh parsley for garnish (optional)
Instructions
- Sauté the aromatics:
Heat olive oil in a large pot over medium heat. Add garlic and onion. Sauté for 2-3 minutes until fragrant. - Add the crunchy veggies:
Stir in celery, zucchini, and yellow squash. Cook for another 4-5 minutes. - Add the remaining vegetables:
Add green beans, cauliflower, cabbage, and diced tomatoes with juices. Stir well. - Pour in broth & seasonings:
Add vegetable broth, Italian seasoning, thyme, salt, and pepper. Bring to a boil. - Simmer the soup:
Reduce heat and let the soup simmer for about 15–20 minutes until all vegetables are tender. - Finish and serve:
Stir in lemon juice (if using). Taste and adjust seasoning. Garnish with fresh parsley and serve hot.
Notes
- Make it chunky: Use riced cauliflower or chopped spinach for more texture.
- Add protein: Toss in cooked shredded chicken, ground turkey, or tofu for a protein boost.
- Zest it up: A splash of apple cider vinegar or lemon adds extra brightness.
- Spice it up: Add chili flakes or cayenne pepper for a kick.
- Meal prep friendly: Store in an airtight container for up to 5 days in the fridge or freeze for up to 3 months.
Nutrition Information:
Yield:
6Serving Size:
1Amount Per Serving: Calories: 110Total Fat: 7gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 0mgSodium: 513mgCarbohydrates: 10gFiber: 3gSugar: 5gProtein: 3g
Related: Easy Chickpea Salad Recipe
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