Rich, warming, and strictly under 10 grams of net carbs per bowl. These three high-protein, keto-friendly soups ditch the heavy starches and flours in favour of cauliflower cream, melted cheeses, and tender shredded veg. Make one tonight or batch cook the lot for effortless low-carb lunches all week.

3 Comforting Low-Carb Soups for Easy Dinners

Serves 4 per recipe (12 bowls total). Each soup comes together in 30 minutes or less with simple, everyday ingredients.

Loaded Cauliflower, Bacon & Cheddar Chowder

A rich and silky alternative to classic potato chowder, loaded with sharp cheddar and topped with crunchy bacon bits.

Prep time: 10 mins | Cook time: 20 mins | Servings: 4

1. In a large soup pot, cook 200g diced bacon over medium heat until golden and crispy (5 to 6 minutes). Remove half the bacon with a slotted spoon and drain on paper towels for topping.
2. Add 2 cloves of minced garlic to the bacon drippings in the pot and sauté for 1 minute until fragrant.
3. Add 800g chopped cauliflower florets (and diced tender stems) along with 750ml chicken stock. Bring to a boil, then cover and simmer over medium-low heat for 12 to 15 minutes until tender.
4. Use an immersion blender to puree the soup until smooth and thick, leaving a few small chunks behind if you like texture.
5. Turn the heat to low, then stir in 150ml fresh cream and 150g grated cheddar until the cheese is completely melted. Season with salt and cracked black pepper, and serve hot topped with the reserved crispy bacon.

Creamy Tuscan Garlic Chicken & Spinach Soup

Tender chicken breast pieces simmered in a velvety garlic, tomato, and cream cheese broth with fresh wilted spinach.

Prep time: 10 mins | Cook time: 15 mins | Servings: 4

1. Heat 1 tbsp olive oil in a soup pot over medium-high heat. Season 500g diced chicken breast with salt, pepper, and 1 tsp dried Italian herbs, then sear for 4 to 5 minutes until lightly browned.
2. Add 3 cloves of minced garlic and cook for 1 minute until fragrant.
3. Pour in 1 can (400g) diced tomatoes and 800ml chicken stock. Bring to a gentle simmer and cook for 8 minutes until the chicken is cooked through.
4. Reduce heat to low and whisk in 120g cubed cream cheese until completely melted and incorporated into the broth.
5. Stir in 120g baby spinach and let it wilt for 1 to 2 minutes before ladling into deep bowls.

Hearty Beef & Cabbage Roll Soup

All the comforting flavour of slow-baked cabbage rolls packed into a simple, high-protein one-pot beef soup.

Prep time: 10 mins | Cook time: 20 mins | Servings: 4

1. In a large Dutch oven or pot, cook 500g beef mince and 1 diced brown onion over medium heat, breaking the meat up with a spoon until browned (6 to 7 minutes).
2. Add 2 cloves of minced garlic and 1 tsp smoked paprika, stirring for 1 minute until aromatic.
3. Add 500g shredded green cabbage, 1 can (400g) diced tomatoes, and 1L beef stock.
4. Bring to a boil, then reduce heat to low, cover, and simmer for 15 to 20 minutes until the cabbage is tender and sweet.
5. Stir in 1 tbsp apple cider vinegar or lemon juice to balance the rich broth, season generously with salt and pepper, and serve.

Shopping List

Fresh Produce

• 1 whole cauliflower (approx 800g)
• 1/2 head green cabbage (approx 500g)
• 1 bag (120g) fresh baby spinach
• 1 medium brown onion
• 1 bulb fresh garlic

Meat & Dairy

• 500g skinless chicken breast
• 500g beef mince
• 200g streaky bacon
• 150g tasty cheddar cheese
• 120g traditional cream cheese
• 150ml fresh pouring cream

Pantry Staples

• 2 cans (400g each) Italian diced tomatoes
• 1.55L chicken stock
• 1L beef stock
• 1 tbsp olive oil
• 1 tsp dried oregano or Italian herbs
• 1 tsp smoked paprika
• 1 tbsp apple cider vinegar or lemon juice
• Salt and cracked black pepper

Chef's Tips & Prep Hacks

• Don't toss the cauliflower stems: Chop the tender inner core and stems along with the florets. They simmer down just as soft and add natural thickness when blended, eliminating the need for flour or cornstarch.
• Melting cream cheese smoothly: Cube your cream cheese and bring it to room temperature before adding it to the Tuscan Chicken soup. Whisking it over low heat prevents any curdling and yields an ultra-silky broth.
• Batching for lunch: All three soups keep exceptionally well in the fridge for up to 4 days. If reheating the cauliflower chowder, loosen it with a splash of hot water or extra chicken stock as it thickens considerably when chilled.
• Acid balances rich broths: The tablespoon of apple cider vinegar in the cabbage roll soup cuts through the beef fat and brings out the natural sweetness of the stewed cabbage—don't skip it!

Estimated Nutrition (Per Serving)

• Loaded Cauliflower Chowder: 380 kcal | 18g Protein | 30g Fat | 8g Net Carbs
• Tuscan Garlic Chicken Soup: 340 kcal | 32g Protein | 18g Fat | 6g Net Carbs
• Beef & Cabbage Roll Soup: 370 kcal | 30g Protein | 22g Fat | 9g Net Carbs