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Low Carb Soup Recipes

Updated on June 9, 2015
Low Carb Soup
Low Carb Soup | Source

What are carbs?

Carbohydrates are one of the main types of foods. They are our body's primary source of energy. There are two types of carbs - simple (monosaccharides) and complex (polysaccharides).

Simple carbohydrates are found in fruit and dairy and processed refined foods such as suar, pasta (made with white flour). and white bread. Foods containing simple carbs are easily digested, giving you an energy surge only to let you down quickly leaving you feel drained.

Complex carbohydrates are commonly found in vegetables, whole grain breads, whole grain pastas, brown rice and legumes. Foods containing complex carbs take longer to digest, leaving you feeling fuller for a longer period of time and giving you longer lasting energy. Complex carbs are also higher in vitamins, minerals, and fiber.

So how does an overabundance of carbs cause us to gain weight? Well, the liver breaks down carbs into glucose or simple sugar, some call it blood sugar. These simple sugars increase the production of insulin. When the body's insulin level need is met it the liver begins to store the excess as fatty acids. See where this is heading? The fatty acids start building up and you begin to put on weight. Too many carbs are not good for you because converts the excess into body fat.

How many carbs should I be eating?

  •  0 - 50 grams per day

This level of carb intake is generally acceptable for one to two days for fasting and aggressive weight loss but only if supplemented with adequate protein, and supplements.

  • 50 - 100 grams per day

At this carb intake level it is possible to lose one to two pounds a week.  But, only in conjunction with meeting daily protein requirements, eating plenty of fruits and vegetables, meat, fish, eggs, nuts, and seeds.

  • 100 - 150 grams per day

At this level of carb intake you can loos weight and improve muscle development when combined with an exercise program.  You can stay in this range of carb intake by avoiding sugars and grains and eating an abundance of fruits and vegetables.

  • 150 - 300 grams per day

At this range the ability to burn fat is compromised.  You will begin to slowly gain weight and become likely to develop chronic disease conditions.

  • 300+ grams per day

At this level you are at high risk for excess storage of fat and diabetes, among other things.  It is incredibly easy to reach this level of carb intake.  In our fast paced world too many people rely on sweet snack foods, soft drinks and fast food.

Healthy Soup Ingredients
Healthy Soup Ingredients

Why eat soup?

  • First and foremost, for our purposes, it is an excellent way to help control calories.
  • Soup fills you up qucikly (it's the exta liquid plus all of those wonderful vitamins and minerals) and keeps you feeling fuller longer.
  • It help build up your immune system.
  • A low salt soup helps get rid of excess bosy waste.
  • It helps you add more vegetables to you diet.

 "Your body is the baggage you must carry through life.
The more excess the baggage, the shorter the trip."
-- Arnold H. Glasgow



2 qts fat-free chicken broth

2 1/2 - 3 cups leftover chicken, chopped

3 tbsp margarine

2 tsp minced garlic

1 medium onion, chopped

1 carrot, shredded

2 stalks celery, finely chopped

2 tsp curry powder

1/2 apple, chopped

1 tsp salt substitute

1/2 tsp black pepper

1/2 tsp thyme

1/2 tsp cumin

1 cup heavy cream


In large soup pan combine broth and chicken and heat over low heat.

In frying pan, melt butter, add onion, garlic, carrots, celery,and curry powder.  Saute until onions become transparent and add to soup pot..

Add apple, salt substitute, pepper, thyme, and cumin to soup pot.

Simmer for 1/2 hour, stir in heavy cream and serve.

Note:  This recipe is meant as a main dish.  Add a salad and you have a hearty dinner.  This recipe makes 6 servings and contains about 6 grams of carbs per serving.  Great frozen and reheated at a later date.   



2 tbsp margarine

4 leekls, sliced

3 chicken bouillon cubs

1 cup water

1 cup cooked cauliflower

1 cup heavy cream

1 tsp salt substitute

1/2 tsp ground black pepper

1 tbsp minced dried onions


Sauté leeks in margarine until soft

Dissolve the chicken bouillon cubes in the cup of hot water..

Blend leeks and chicken bouillon until smooth.

Combine chicken bouillon mixture, cauliflower, cream, salt and pepper in saucepan and cook on low for about 15 minutes.

Blend all ingredients in blender until smooth.

Garnish with minced dried onions.

Note:  This soup is equally delicious hot or cold.  It is a great soup to use as an appetizer.  This recipe makes 8 servings and contains just over 3 grams of carbs per serving.

 "Do you have a kinder, more adaptable friend in the food world than soup? Who soothes you when you are ill? Who refuses to leave you when you are impoverished and stretches its resources to give a hearty sustenance and cheer? Who warms you in the winter and cools you in the summer? Yet who also is capable of doing honor to your richest table and impressing your most demanding guests? Soup does its loyal best, no matter what undignified conditions are imposed upon it. You don't catch steak hanging around when you're poor and sick, do you?"
   Judith Martin (Miss Manners)

 "Don't dig your grave with your own knife and fork."
-- English Proverb

Lamb Stew


1/4 cup all purpose flour

1 tsp salt substitute

1/2 tsp black pepper

3 lbs lamb, in 2 1/2" - 3" pieces

2 tbsp olive oil

1 (28 oz) can diced tomatoes

1 medium onion, thickly sliced

2 tsp dried crushed rosemary

2 cloves minced garlic

1 lb baby carrots

2 stalks celery, sliced

4 med potatoes, peeled and cut into 1" pieces

1 (16oz) pkg frozen peas

1 (4 oz) can mushroom stems and pieces, drained


Mix together flour, salt substitute, and pepper and dredge lamb pieces until well coated.

In large dutch oven , brown lamb in olive oil.  Drain oil from pan.

Add diced tomatoes, onion, rosemary, and minced garlic; cover and simmer for 2 hours.

Add carrots, celery, and potatoes; cover and simmer for 1 hour.

Add mushrooms and peas and heat through.

Note:  This is a great main dish, very filling and satisfying.  Serve with a green salad.  This recipe makes 12 servings and contains about 22 grams of carbs per servings.

Pepperpot Soup/Stew


1/2 lb turkey bacon, diced

2 lbs chuck roast cut into 1" cubes

 1 large onion, chopped

4 cups water

1 cup fat-free beef broth

1 lb bag frozen spinach

1 green pepper, diced

2 stalks celery, sliced

1/2 tsp cumin

1 can (14 1/2 oz) sliced tomatoes

1 bay leaf

2 tsp salt substitute

1/2 tsp black pepper

1/2 tsp red pepper

1 lb bag frozen okra, thawed

3 tbsp margarine

1/2 cup heavy cream


In a large soup pot, place bacon, beef, onion, water, and beef broth.  Bring to a boil, turn heat to low and simmer for 1 hour.

Add spinach,cumin, green pepper, tomatoes, bay leaf, salt,black  pepper, and red pepper.  Simmer for another 1/2 hour.

Sauté okra in butter over low heat for about 5 minutes and add to soup simmering for 10 more minutes.

Stir in cream and serve.

Note:  This soup is so hearty it is almost a stew.  Delicious served as a main dish accompanied by a small salad.  The recipe makes 6 servings and contains 16 grams of carbs in each serving.


 "I'm allergic to food.  Every time I eat it breaks out into fat."
~Jennifer Greene Duncan

“Thou shalt not weigh more than thy refrigerator.” Anonymous


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    • DDE profile image

      Devika Primić 

      5 years ago from Dubrovnik, Croatia

      Low Carb Soup and Stew Recipes the spices are such a great suggestion and I like this recipe

    • KoffeeKlatch Gals profile imageAUTHOR

      Susan Hazelton 

      7 years ago from Sunny Florida

      toknowinfo, what's really great is they taste good and are good for you. Let me know how you like the recipes.

    • toknowinfo profile image


      7 years ago

      Great sounding recipes. Thanks for putting this hub together. You are going to be keeping me very busy in the kitchen.

    • KoffeeKlatch Gals profile imageAUTHOR

      Susan Hazelton 

      7 years ago from Sunny Florida

      Granny, they are good. :) Let me know how you like them.

    • KoffeeKlatch Gals profile imageAUTHOR

      Susan Hazelton 

      7 years ago from Sunny Florida

      Karen, it is delicious. Yesrs ago when I was a Food and Beverage Manager, our chef used to make this soup. Eveyone loved it.

    • Granny's House profile image

      Granny's House 

      7 years ago from Older and Hopefully Wiser Time

      These soup recipes all sound great. I will bookmark them.

      Voted up and sharing

    • Karen N profile image

      Karen N 

      7 years ago from United States

      That chicken soup recipe sounds really good, I'll have to give it a try for dinner tonight!

    • KoffeeKlatch Gals profile imageAUTHOR

      Susan Hazelton 

      7 years ago from Sunny Florida

      quildon, when my doctor told me to go on a low-carb diet I found out real quick how many carbs I could have a day. It was quite a shock to me - at the time I was somewhere in the 300 range. Let me know how the soups turn out for you.

    • quildon profile image

      Angela Joseph 

      7 years ago from Florida

      Very informative hub especially about the amount of carbs needed for weight loss. Nice soup recipes too.

    • KoffeeKlatch Gals profile imageAUTHOR

      Susan Hazelton 

      7 years ago from Sunny Florida

      Om, not only men feel thatr way about vegetables. There's something about soup that makes you forget how healthy it is for you.

    • Om Paramapoonya profile image

      Om Paramapoonya 

      7 years ago

      Oh yummy! You pointed out some very good reasons to eat soup. I agree it helps us add more vegetables to our diet. Many people I know (especially men) don't like eating salad or steamed veggies. The only way they would eat a bunch of vegetables in one meal is by putting them in soup. :)


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