If you are on a vegan keto diet then the soup is essential. The keto-friendly vegetable soup recipes are very beneficial for good health.
There are many vegetarian versions of it out there so if people like this dish they will make it again and eat them as often or more frequently as needed.
Keto friendly MCT oil, olive oil, and plant based dairy alternatives are the main ingredients of these soups.
These lazy vegan soups have amazing nutrition values. Ketogenic vegan soups are full of protein, vitamins, and antioxidants.
You can prepare these veggie soups very quick. The ingredients are easily available on the market.
Broccoli And Cauliflower Soup
Broccoli became the new favorite low carb “alternative”. Because not only does broccoli keep your fat intake down but also offers loads of weight loss benefits!
Broccoli and cauliflower soup is a perfect recipe for when you’re feeling guilty about your cauliflowers. We love it because they do so much of the work!
A hearty soup that tastes like broccoli, cheddar cheese, coconut milk, and cauliflower with some spinach mixed in to keep things interesting.
So here we go…we’ll be making this keto vegan soup just before dinner on Monday night after finishing our brunch schedule at home (they have an incredible breakfast soup menu once or twice per week).
To make the soup
- Bake sliced cauliflower(1/2 cup) and broccoli(1/4 cup) with olive oil(4 tbsp) for 2 minutes first.
- Add 1 tbsp garlic paste, 1 tbsp MCT oil, 1 tbsp onion paste, 1/4 cup of cheddar cheese, and 3 cup water.
- Heat the mixture for another 3 minutes.
- Serve with salt, pepper, and cinnamon powder topped.
This gluten free paleo recipe contains 3g net carbs per 100g serving.
Ketogenic Cabbage Soup
Cabbage contains high fiber. It has several special health benefits.
Cabbage is also very versatile and can be used for a variety of dishes; such the pasta, salads, or even desserts like cake and chocolate covered keto bread pudding.
Just make sure that you wash your hands before mixing!
Recipe Notes *For “Vegetarians”: if you are looking into alternatives for the chicken stock – consider using vegetable shortening instead*.
Directions:- Chop the cauliflower into bite-sized pieces and season generously with salt and pepper as you go along.
Add 2 cups water, 2 tbsp garlic paste, 1 tbsp almond butter and stir gently for 15 minutes. Wait until a bit creamy.
Do not overcook the recipe.
Remove from pan and pour in a pot. Allow for cooling down before serving.
You will get 6 grams net carbs from the vegan keto soup. Enjoy!!
Carrot Cauliflower Coconut Soup
You will love this creamy coconut soup. This is one of the best keto kitchen recipes.
Recipe Ingredients 2 chopped carrots, 1 cauliflower, 1 cup coconut milk, 2 tbsp olive oil,1/4 cup curry powder, 1tbsp of garlic paste.
Instructions: Mix the chopped carrots well with garlic paste and cauliflower. Add coconut milk, olive oil, and heat for 10 minutes until light smooth. Serve with topped curry powder and salt.
Carrot cauliflower coconut soup is all about the spice. We all love anything with spices, especially when combined together in such a delicious way.
But there are some recipes that taste better than other same category recipes. This vegan keto soup is one of these types.
This keto vegan soup will provide 5 grams net carbs from 100g serving.
Keto Broccoli Cheddar Soup
If you are craving a creamy keto broccoli soup, check out this easy carb-loaded vegetarian paleo dish.
To make it dairy-free, we have used frozen peas instead of fresh ones or canned beans rather than whole grains to ensure that the vegetables would remain tender while still having plenty in them.
And finally…you can also use coconut oil for frying so there is no worry about overbaking your veggie stock!
You need 1/2 cup chopped broccoli, 2 tbsp cheddar cheese, 2 tbsp frozen peas, 1 tbsp onion paste, salt, and 2 cups water.
To make the ketogenic vegan soup add all the ingredients to a pot. Heat it for 5 minutes and wait for a little vaporization of water.
This soup will help you to lead a healthy lifestyle. Protein rich broccoli cheddar soup will boost your metabolism.
You will get 6 grams net carbs from this soup(100g serving).
Mushroom Soup
A creamy mushroom soup with some added veggies and herbs made from fresh mushrooms, spinach, or cabbage that is served alongside a light (but tasty) tomato sauce!
This isn’t your average curry; instead of vegging out on anything really hot it uses an Indian version to create this delicious blend that has plenty of heat while still being incredibly versatile for any occasion.
You can add shredded coconut as well if you wish but we prefer using canned so be prepared.
The ingredients are 1/2 cup mushroom, 4 tbsp spinach paste, 1 tbsp MCT oil, 1 tbsp garlic powder, and salt.
Instructions for mushroom soup:
Mix all ingredients except mushroom and salt. Heat for 10 minutes and then add mushroom and bake for another 5 minutes.
Add salt and serve the keto-friendly soup.
This gluten free soup will provide 6g net carbs against 100g serving.
Keto Cucumber Soup
The best thing about this ketogenic soup is that it’s gluten-free, nut free and totally delicious with any veggies you have around or even your house when all other recipes are too salty.
You can easily prepare this tasty soup in your home. Simply dump two cup of water into a bowl and add some chopped onions, peppers or coriander(optional).
While you are waiting for the vegetables to cook, we found it helpful if you took two bowls – divide them among yourself as much food is left over from cooking each side!
We also like soaking onion slices overnight before slicing so they look shiny when sliced later…or just use canned diced peeled tomatoes after boiling.
But be aware that even then there might still need at least an hour longer until everything has cooked through enough time on both sides.
Finally serve the soup and sprinkle cucumber slices over it.
Ingredients for vegetable cucumber soup: 1/2 cup sliced cucumber, 1 tbsp olive oil, 2 cup water, 1 tbsp chopped onions, and pepper.
You will get 6g net carbs from serving size of 100g.
Creamy Asparagus Soup
Creamy Asparagus soup is a healthy ketogenic soup to indulge with after work or dinner! So easy and quick.
You can eat the soup anytime of the day without thinking about how many ingredients are in it or planning ahead – so fun for kids too!
This is an easy and delicious soup. Ingredients: 1/2 cup frozen asparagus, 2 tbsp almond butter, 1 tbsp onion paste, 2 cup water, pepper and salt.
To make the soup mix all the ingredients in a pan and heat for 5 minutes. Remember to stir well during cooking to make it creamy.
Asparagus Soup can be a traditional accompaniment for a Mediterranean breakfast!
Each serving of 100g keto vegan asparagus soup contains 7g net carbs.
Vegan Low Carb Roasted Tomato Soup
This vegan low carb roasted tomato soup is made with spinach & tomatoes This soup is quite delicious if you serve it as part of a larger meal or eat on its own.
Instructions for low carb tomato soup: mix 1 cup roasted tomato, 3 tbsp sliced spinach, 1 tbsp MCT oil, 2 cup water, 2 tbsp garlic paste, salt and pepper and stir well.
Cook for 15 minutes.
We love to add sliced avocado for crunch but if you prefer plain tomato then use half erythritol instead.
The end result should look like something called delicious low carb soup.
You can make this for all your friends and family who are vegetarian (or someone whose favorite food isn’t meat) whenever they come over, so we can share some vegan goodness!
If there is ever a time where healthy eating gets in the way of celebrating life – here’s to enjoying your health without compromise!
This nutritious soup will provide 7g net carbs per serving(100g serving size).
Final Thoughts
These dishes are a healthier version of the famous low carb soup. It’s definitely gluten free, and it also contains healthy oils along with plenty of other vegan ingredients.
The bottom line is that these keto vegan recipes will make you feel like heaven! You can use any keto flour/oils for your substitute as well as regular coconut oil if needed.
This meal comes together so fast you couldn’t even eat half until your stomach is full – just wow how easy these ketogenic paleo meals are to prepare.
Keto friendly vegan soups have several health benefits. They can be added to your soup as needed and they help in detoxifying the digestive system, improving blood circulation (a hallmark of diabetes) or even reducing body weight!
The ingredients are simple, and the taste is excellent with little effort required. And if you’re a vegetarian there’s nothing better than these recipes.
