Discover 20 tasty Ketogenic friendly soup recipes. Full recipes with nutritional facts for weight control and weight loss. Excellent meals for dinner or to eat become any meal.

1. Keto
Soup Recipes
20 HEALTHY & KETO SOUP RECIPES
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2. Contents
Bone Broth Soup ............................................................................3
Instant Pot Soup.............................................................................4
Chicken & Cream Soup ...................................................................5
Keto Meat Balls Soup......................................................................6
Keto Salmon Soup ..........................................................................7
Keto Spicy Shrimp Soup..................................................................8
Green Curry Pork Soup...................................................................9
Chicken Soup with Cheese............................................................10
Instant Pot Soup...........................................................................11
Keto Shirataki Noodles Soup ........................................................12
Green Soup with Meatballs..........................................................13
Keto Broccoli Soup .......................................................................14
Spinach & Cream Soup .................................................................15
Cream & Mushroom Soup............................................................16
Creamy Garlic Parmesan Soup......................................................17
Low Carb Broccoli Spinach Soup...................................................18
Creamy Mushroom Soup..............................................................19
Keto Silky Zucchini Soup...............................................................20
Keto Asparagus Cream Soup ........................................................21
Keto Chicken & Dumpling Soup....................................................22

3. Bone Broth Soup
Prep Time 5 Min
Cooking time 4 hours 0 Min
Total time 4 hours 5 Min
Servings 6
INGREDIENTS
• 1 kg beef bones with meat
• 2 tbsps. extra virgin olive oil
• 1 medium onion chopped
• 1 medium leek chopped
• 3 celery stalks chopped
• 1 head garlic chopped
• 1 bay leaf
• 1/4 tsp. black pepper
• 1/2 tsp. salt
• warm water to cover
• 1 tbsp. apple cider vinegar
DIRECTIONS
1. Season beef bones with salt and freshly
ground black pepper to taste.
2. Heat large heavy pot over medium heat,
add oil.
3. Once oil is hot, add bones and
sear until fully browned and set aside.
4. Add onion, leek, celery, garlic in same
pot and cook for about 5-6 Minutes
until browned.
5. Add browned bones back in along with
the bay leaf in pot.
6. Add enough warm water to cover
completely, followed by the vinegar.
7. Cover the pot and bring to a boil.
Reduce the heat and allow to simmer
for at least 4 hours.
8. Once cooked remove from heat.
9. Serve hot and enjoy!
NUTRITIONAL INFORMATION
Amount per serving
Total Calories 399 kcal
Fats 26.47 g
Protein 33.38 g
Total Carbs 4.43 g
Fiber 0.7 g
Starch 0 g
Protein: 36% 144 kcal
Fat: 60% 239 kcal
Carbohydrates: 4% 17 kcal

4. Instant Pot Soup
Prep Time 5 Min
Cooking Time 20 Min
Total Time 25 Min
Servings 4
INGREDIENTS
• 1 chicken breasts cut into cubes
• 1 cup cauliflower, florets
• 1/2 cup onion, chopped
• 1 tsp. garlic, minced
• 1 tsp. cumin seed powder
• ½ tsp. sea salt
• 2 tbsps. lemon juice
• 2 cups chicken broth
• 8 oz. cream cheese
• ½ cup chopped cilantro
DIRECTIONS
1. Add the chicken, cauliflower, onion,
garlic, cumin seed, salt, lemon juice,
and chicken broth to an Instant Pot.
2. Cover, close the lid and cook on high
pressure for about 18 Minutes.
3. Allow pressure to release naturally,
about 10 Minutes, before removing the
lid.
4. Add the cheese and mix together.
5. Add the cilantro and stir well to
combine.
6. Serve immediately.
NUTRITIONAL INFORMATION
Amount per serving
Total Calories 320 kcal
Fats 21.96 g
Protein 25.25 g
Total Carbs 5.19 g
Fiber 0.9 g
Starch 0 g
Protein: 33% 105 kcal
Fat: 61% 198 kcal
Carbohydrates: 6% 20 kcal

5. Chicken & Cream Soup
Prep Time 5 Min
Cooking Time 25 Min
Total Time 30 Min
Servings 4
INGREDIENTS
• 1 lb. chicken breast, cut into 2-inch
chunks
• 1 cup spinach, chopped
• 1 tbsp. avocado oil
• 1 tsp garlic, minced
• 1 cup heavy cream
• 2 cups chicken broth
• 1 tsp paprika
• ½ tsp turmeric powder
• Salt and pepper to taste
DIRECTIONS
1. Heat oil in 10-inch skillet, once oil is hot,
add garlic and sauté for 1 Minute until
fragrant.
2. Add chicken to the same pan. Cook in a
frying pan until well browned.
3. Add spinach and cook for another 2-3
Minutes.
4. Season with salt, pepper, turmeric and
paprika.
5. Pour chicken broth and cream, cook on
medium heat.
6. Simmer and cook covered for another
10-15 Minutes until chicken is cooked.
7. Serve and enjoy hot.
NUTRITIONAL INFORMATION
Amount per serving
Total Calories 302 kcal
Fats 18.76 g
Protein 32.75 g
Total Carbs 1.65 g
Fiber 0.4 g
Starch 0 g
Protein: 43% 131 kcal
Fat: 55% 166 kcal
Carbohydrates: 2% 6 kcal

6. Keto Meat Balls Soup
Prep Time: 5 Min
Cooking Time: 45 Min
Total Time: 50 Min
Servings 4
INGREDIENTS
• 1 lb. ground pork
• 1/2 cup very finely Minced onion
• 1 tsp. Minced garlic
• 1 stalk celery, finely Minced
• 1 egg
• 1 large onion, diced
• 1 tsp. garlic, Minced
• salt and pepper, to taste
• 12 oz. beef stock
• 1 tbsp. Italian seasoning
• 2 cups heavy whipping cream
• 1 cup grated parmesan cheese
DIRECTIONS
1. Mix together ground pork onion, garlic,
celery and egg in large bowl and make
roll into 2" balls.
2. For soup heat oil in pan. Once oil is hot,
add meatballs and brown for about 3-5
Minutes per side.
3. Once meatballs are lightly browned on
all sides, remove from pan and set
aside.
4. Add onions, garlic in same pan.
5. Add stock, seasoning and meatballs to
pot and increase heat to high.
6. Cook covered for about 8-10 Minutes.
7. Add in cream and mix slowly.
8. Return heat to medium and whisk in
parmesan cheese and cook for another
2-4 Minutes.
9. When soup is thick serve and enjoy!
NUTRITIONAL INFORMATION
Amount per serving
Total Calories 372 kcal
Fats 29.26 g
Protein 22.26 g
Total Carbs 3.64 g
Fiber 0.2 g
Starch 0 g
Protein: 26% 97 kcal
Fat: 70% 261 kcal
Carbohydrates: 4% 14 kcal

7. Keto Salmon Soup
Prep Time 5 Min
Cooking time 15 Min
Total time 20 Min
Servings: 4
INGREDIENTS
• 2 tbsps. salted butter
• ¼ cup chopped onion
• 1 stalk celery chopped
• ½ tsp. salt and pepper
• 1 clove garlic Minced
• 4 cups chicken broth
• 4 oz. cream cheese
• 1½ cups heavy whipping cream
• 1 steak salmon cut into cubes
• 2 tbsps. chopped red onion
DIRECTIONS
1. In a large saucepan over medium heat,
melt the butter.
2. Add the onion and celery and sprinkle
with salt. Sauté for about 2-3 Minutes
until the vegetables are tender.
3. Add the garlic and cook until fragrant,
another Minute. Stir in the chicken
broth and bring to a simmer.
4. Season with salt and pepper.
5. Place the cream cheese in a blender and
add the hot broth mixture and blend
until smooth.
6. Return mixture to saucepan and add
salmon.
7. Bring back to a simmer for about 4-5
Minutes over medium low heat until
salmon is cooked.
8. Sprinkle each serving with chopped
parsley.
9. Enjoy!
NUTRITIONAL INFORMATION
Amount per serving
Total Calories 392 kcal
Fats 34.16 g
Protein 19.42 g
Total Carbs 3.33 g
Fiber 0.2 g
Starch 0 g
Protein: 20% 78 kcal
Fat: 77% 303 kcal
Carbohydrates: 3% 13 kcal

8. Keto Spicy Shrimp Soup
Prep Time 10 Min
Cooking time 15 Min
Total time 25 Min
Servings 4
INGREDIENTS
• 1 tbsp. avocado oil
• 1 onion medium, chopped
• 3 celery ribs, chopped
• 1 tsp. garlic sliced
• 1 tbsp. tomato paste
• 1tsp. smoked paprika
• 1 tsp. ground coriander
• ½ tsp. sea salt
• 4 cups shrimp or chicken broth
• 1 lb. shrimp peeled and deveined
• 1 cup heavy cream
• 2 tbsps. minced fresh cilantro
DIRECTIONS
1. Heat oil in a heavy-bottomed pot over
medium-high heat.
2. Once oil is hot, add onion, celery, and
cook for 2-3 Minutes until transparent.
3. Add the garlic tomato paste, smoked
paprika, coriander, and salt and cook
for another 1 minute.
4. Add the broth and cream bring to a
simmer.
5. Add the shrimp and simmer for about
3-4 Minutes until just cooked through.
6. Remove from the heat, stir in the
Minced cilantro and cream on top.
7. Enjoy!
NUTRITIONAL INFORMATION
Amount per serving
Total Calories 256 kcal
Fats 16.26 g
Protein 24.16 g
Total Carbs 2.52 g
Fiber 0.6 g
Starch 0.01 g
Protein: 40% 103 kcal
Fat: 56% 143 kcal
Carbohydrates: 4% 9 kcal

9. Green Curry Pork Soup
Prep Time 10 Min
Cooking Time 25 Min
Total Time 35 Min
Servings 4
INGREDIENTS
• 1 tbsp. avocado oil
• ½ lb. pork, cut into cubes
• 1 onion medium, chopped
• 1 tsp. garlic sliced
• 1/2 cup basil paste
• 1 tbsp. tomato paste
• 1tsp. smoked paprika
• 1 tsp. ground coriander
• ½ tsp. sea salt
• 6 cups chicken broth
• 1 cup heavy cream
• 2 tbsps. minced fresh cilantro
DIRECTIONS
1. Heat oil in a heavy-bottomed pot over
medium-high heat.
2. Once oil is hot, add onion and cook for
2-3 Minutes until transparent.
3. Add the garlic tomato paste, smoked
paprika, basil paste, coriander, and salt
and cook for another 1 minute.
4. Add pork and cook for another 4-5
minutes
5. Add the broth and cream bring to a
simmer.
6. Simmer for about 10-15 Minutes until
just cooked through.
7. Remove from the heat.
8. Serve hot and enjoy!
NUTRITIONAL INFORMATION
Amount per serving
Total Calories 206 kcal
Fats 17.75 g
Protein 10.51 g
Total Carbs 2.27 g
Fiber 0.3 g
Starch 0 g
Protein: 20% 42 kcal
Fat: 76% 157 kcal
Carbohydrates: 4% 8 kcal

10. Chicken Soup with Cheese
Prep Time 10 Min
Cooking Time 25 Min
Total Time 35 Min
Servings 4
INGREDIENTS
• 1 tbsp. butter
• 1 small yellow onion finely chopped
• 1 small leek chopped
• 3 medium stalks celery chopped
• 1 tbsp. thyme leaves chopped
• 1/2 cup fresh parsley
• 1 garlic clove, minced
• 4 cups chicken stock
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 lb. chicken boneless
• 1 cup chopped kale
• 1 cup cheddar cheese, shredded
DIRECTIONS
1. Heat butter in a nonstick soup pot and
cook chicken for about 4-5 minutes.
2. Add onion, leek, celery, chopped thyme
and parsley, cook for about 5 minutes
until soften.
3. Add the garlic and sauté for another 2 -
3 minutes.
4. Add the stock, season and bring to boil.
Reduce to a simmer and cook with lid
on for 15 minutes.
5. Add cheese and mix again.
6. Mix the lemon juice with olive oil and
swirl into the soup and top with fresh
parsley.
7. Serve and enjoy!
NUTRITIONAL INFORMATION
Amount per serving
Total Calories 206 kcal
Fats 17.75 g
Protein 10.51 g
Total Carbs 2.27 g
Fiber 0.3 g
Starch 0 g
Protein: 20% 42 kcal
Fat: 76% 157 kcal
Carbohydrates: 4% 8 kcal

11. Instant Pot Soup
Prep Time 5 Min
Cooking Time 20 Min
Total Time 25 Min
Servings 4
INGREDIENTS
• 1 chicken with bone cut pieces
• 1 cup green onion, chopped
• 1 tsp. garlic, minced
• 1 tsp. cumin seed powder
• ½ tsp. sea salt
• 2 tbsps. olive oil
• 2 tbsps. lemon juice
• 4 cups water
DIRECTIONS
1. Add the chicken, onion, garlic, cumin
seed, salt, lemon juice, and chicken
broth to an Instant Pot.
2. Cover, close the lid and cook on high
pressure for about 18 minutes.
3. Allow pressure to release naturally,
about 10 Minutes, before removing the
lid.
4. Add green onion and stir well to
combine.
5. Serve immediately.
NUTRITIONAL INFORMATION
Amount per serving
Total Calories 161 kcal
Fats 10.65 g
Protein 13.23 g
Total Carbs 3.14 g
Fiber 3.5 g
Starch 0 g
Protein: 35% 56 kcal
Fat: 59% 96 kcal
Carbohydrates: 6% 10 kcal

12. Keto Shirataki Noodles Soup
Prep Time 10 Min
Cooking time 30 Min
Total time 40 Min
Servings 4
INGREDIENTS
• 2 tbsps. Olive Oil
• 3 small Onion rings
• 1 cup celery diced
• 1 tsp. garlic finely chopped
• 1 chicken thigh cut into bite size
• 6 cups chicken Stock
• 1 packet Shirataki Noodles rinsed and
drained
• 1 cup baby spinach
• ¼ tsp. white pepper ground
• Salt to taste
DIRECTIONS
1. Place a large saucepan over medium
heat, add the oil, onion, celery, and
garlic. Sauté for 2-3 minutes, until the
onion has softened.
2. Add the chicken thighs and chicken
stock, and stir well.
3. Bring to a simmer, add a lid, and cook
for 30 minutes. Until the chicken is
tender.
4. Remove the chicken from the soup and
shred.
5. Add the chicken back to the soup along
with the noodles. Bring back to a
simmer then remove from the heat.
6. Add the pepper and spinach leaves and
stir through until they have wilted.
7. Taste and add salt, if needed.
8. Ladle into bowls and serve hot.
NUTRITIONAL INFORMATION
Amount per serving
Total Calories 371 kcal
Fats 29.84 g
Protein 22.96 g
Total Carbs 1.65 g
Fiber 0 g
Starch 0 g
Protein: 26% 96 kcal
Fat: 72% 269 kcal
Carbohydrates: 2% 6 kcal

13. Green Soup with Meatballs
Prep Time 5 Min
Cooking Time 45 Min
Total Time 50 Min
Servings 4
INGREDIENTS
• 1 lb. ground pork
• 1/2 cup very finely Minced onion
• 1 tsp. Minced garlic
• 1 stalk celery, finely Minced
• 1 egg
• 1 large onion, diced
• 1 tsp. garlic, Minced
• salt and pepper, to taste
• 6 cups. beef stock
• 1 tbsp. Italian seasoning
• 1 cup chopped parsley
DIRECTIONS
1. Mix together ground pork onion, garlic,
celery and egg in large bowl and make
roll into 2" balls.
2. For soup heat oil in pan. Once oil is hot,
add meatballs and brown for about 3-5
Minutes per side.
3. Once meatballs are lightly browned on
all sides, remove from pan and set
aside.
4. Add onions, garlic in same pan.
5. Add stock, seasoning and meatballs to
pot and increase heat to high.
6. Cook covered for about 8-10 Minutes.
7. Add chopped parsley and mix slowly.
8. Return heat to medium and cook for
another 2-3 minutes.
9. When soup is thick serve and enjoy!
NUTRITIONAL INFORMATION
Amount per serving
Total Calories 388 kcal
Fats 24.76 g
Protein 31.75 g
Total Carbs 3.71 g
Fiber 1.8 g
Starch 0 g
Protein: 35% 134 kcal
Fat: 58% 223 kcal
Carbohydrates: 8% 30 kcal

14. Keto Broccoli Soup
Prep Time 10 Min
Cooking time 30 Min
Total time 40 Min
Servings 6
INGREDIENTS
• 2 tbsp. olive oil
• 1 cup onion, chopped
• 1 tsp. garlic, minced
• 2 cups, broccoli, chopped
• 2 cups Heavy cream
• 2 cups filtered water
• 2 tbsp. of nutritional yeast
• Salt to taste
• Pepper to taste
DIRECTIONS
1. Heat oil in large pot over medium heat.
2. Once oil is hot, add onions and cook
for about 2-3 Minutes until onions are
transparent.
3. Add garlic and cook for another 2-3
Minutes. Add broccoli in same pan.
4. Season with salt and pepper and give
them good mix.
5. Add water and heavy cream over
veggies and cook on high heat until
mixture come to boil.
6. Once mixture is boil, reduce heat and
simmer for about 10-15 Minutes until
veggies are cooked.
7. Pour soup mixture to a high-speed
blender and blend for about 1 Minute
until smooth.
8. Serve immediately with sauté broccoli
florets on top.
9. Enjoy!
NUTRITIONAL INFORMATION
Amount per serving
Total Calories 200 kcal
Fats 19.44 g
Protein 2.92 g
Total Carbs 4.67 g
Fiber 1.1 g
Starch 0 g
Protein: 5% 11 kcal
Fat: 86% 171 kcal
Carbohydrates: 9% 18 kcal

15. Spinach & Cream Soup
Prep Time 10 Min
Cooking Time 20 Min
Total Time 30 Min
Servings 6
INGREDIENTS
• 2 tbsps. garlic, Minced
• 3 cups chicken broth
• 36 oz. spinach
• 2 cups heavy cream
• ½ tsp paprika
• ⅛ tsp black pepper
• ¼ tsp salt
• 2 tbsps. olive oil
• 1 cucumber sliced
DIRECTIONS
1. Heat oil in pan over medium heat, add
garlic and cook until fragrant.
2. Add spinach in same pan and cook for
about 2-3 Minutes until welted.
3. Pour spinach with chicken broth in
blender and blend.
4. Pour mixture again in pan and cook for
5-6 Minutes over medium heat until
simmer.
5. Pour in cream and continue to stir until
all ingredients are combined.
6. Season with salt, pepper, paprika
powder and give them good mix.
7. Serve in bowl with cucumber slice.
8. Drizzle some olive oil on top.
9. Enjoy!
NUTRITIONAL INFORMATION
Amount per serving
Total Calories 158 kcal
Fats 15.14 g
Protein 3.27 g
Total Carbs 4.27 g
Fiber 1.9 g
Starch 0 g
Protein: 6% 9 kcal
Fat: 84% 133 kcal
Carbohydrates: 10% 16 kcal

16. Cream & Mushroom Soup
Prep Time 10 Min
Cooking Time 30 Min
Total time 40 Min
Servings 4
INGREDIENTS
• 1 tbsp. extra virgin olive oil
• 1/2 lb. mushrooms
• 1 small yellow onion finely diced
• 1 tsp. garlic, minced
• 4 cups chicken stock
• 1/2 tsp salt
• 1/4 tsp black pepper
• 8 oz. chicken boneless boil and
shredded
• 1 tbsp. lime juice.
• 8 oz. heavy cream
DIRECTION
1. Heat olive oil in a non-stick soup pot.
2. One oil is hot, add onion and sauté on
a medium heat 2-3 Minutes.
3. Add the garlic and sauté for another 1
Minute.
4. Add mushrooms and cook for 4-5
Minutes.
5. Add the stock, season with salt and
bring to boil. Reduce to a simmer and
cook with lid on for 15 Minutes.
6. Add soup and blender and blend until
smooth and fluffy.
7. Pour soup back to soup pot.
8. Add shredded chicken, lime juice and
cream in pot.
9. Adjust seasoning according to taste
and enjoy!
NUTRITIONAL INFORMATION
Amount per serving
Total Calories 369 kcal
Fats 32.85 g
Protein 14.17g
Total Carbs 5.73 g
Fiber 0.9 g
Starch 0 g
Protein: 16% 57 kcal
Fat: 79% 291 kcal
Carbohydrates: 6% 21 kcal

17. Creamy Garlic Parmesan Soup
Prep Time 10 Min
Cooking time 20 Min
Total time 30 Min
Servings 4
INGREDIENTS
• 2 tbsps. butter
• 2 cups shredded chicken
• 4 oz. cream cheese
• 1 tsp. garlic powder
• 3 cups chicken broth
• ¼ cup heavy cream
• 1/4 cup parmesan cheese
• salt to taste
DIRECTIONS
1. Melt butter in saucepan over medium
heat.
2. Add shredded chicken to pan and coat
with melted butter.
3. Once chicken is brown, add cubes of
cream cheese and mix well.
4. Add chicken broth and heavy cream
and bring mixture to a boil, then reduce
heat to low and simmer for 3-4 Minutes.
5. Season with salt to taste and give them
good mix.
6. Top with parmesan cheese and sauté
broccoli florets.
7. Serve and enjoy!
NUTRITIONAL INFORMATION
Amount per serving
Total Calories 251 kcal
Fats 19.31 g
Protein 16.72 g
Total Carbs 2.64 g
Fiber 0.1 g
Starch 0 g
Protein: 28% 71 kcal
Fat: 68% 172 kcal
Carbohydrates: 4% 10 kcal

18. Low Carb Broccoli Spinach Soup
Prep Time 15 Min
Cooking Time 20 Min
Total Time 35 Min
Servings 6
INGREDIENTS
• 1 medium broccoli florets
• 2 cup spinach, chopped
• 1 tsp garlic, Minced
• 3 oz. avocado oil
• 1 cup Heavy Cream
• 3 cups chicken stock
• 1 tsp Salt
• 1 tsp Pepper
• 1 tbsp. Parsley chopped
• Roasted pumpkin seeds
DIRECTIONS
1. Sauté the broccoli with garlic over low
heat until they are beginning to turn
into brown. Add the cream and cook for
another 2-3 Minutes.
2. Blend spinach with chicken stock in
high speed blender and add in broccoli
pan. Cook and stir ensure that the
broccoli is mostly covered
3. Simmer on low to medium heat for 8
Minutes. If you cook the broccoli too
quick, it will discolor and turn the soup
an off brown color.
4. The broccoli is cooked when it is easy to
break up with a spoon.
5. Using a stick blender, carefully blend
the soup until no lumps are remaining.
6. Stir through the salt, pepper and
parsley.
7. Adjust seasoning to taste.
8. Sprinkle roasted pumpkin seeds on top
and enjoy!
NUTRITIONAL INFORMATION
Amount per serving
Total Calories 201 kcal
Fats 21.66 g
Protein 0.99 g
Total Carbs 1.92 g
Fiber 0.4 g
Starch 0 g
Protein: 2% 3 kcal
Fat: 95% 191 kcal
Carbohydrates: 4% 7 kcal

19. Creamy Mushroom Soup
Prep Time 10 Min
Cooking Time 20 Min
Total Time 30 Min
Servings 6
INGREDIENTS
• 2 tbsps. garlic, Minced
• 3 cups chicken broth
• 1 lb. mushrooms, halves
• 2 cups heavy cream
• ⅛ tsp white pepper
• ¼ tsp salt
• 2 tbsps. olive oil
• 2 tbsps. chopped parsley
DIRECTIONS
1. Heat oil in pan over medium heat, add
garlic and cook until fragrant.
2. Add mushrooms in same pan and cook
for about 2-3 Minutes until cooked.
3. Add chicken broth cream in pan and
cook for 5-6 Minutes over medium heat
until simmer.
4. Season with salt, white pepper and give
them good mix.
5. Once cooked and thick remove from
heat.
6. Serve in bowl with parsley on top.
7. Enjoy!
NUTRITIONAL INFORMATION
Amount per serving
Total Calories 202 kcal
Fats 46.56 g
Protein 35.08 g
Total Carbs 4.88 g
Fiber 1.4 g
Starch 0 g
Protein: 5% 11 kcal
Fat: 86% 173 kcal
Carbohydrates: 9% 18 kcal

20. Keto Silky Zucchini Soup
Prep Time 5 Min
Cooking Time 25 Min
Total Time 30 Min
Servings 4
INGREDIENTS
• 2 cups chopped zucchini
• 2 tbsps. onion powder
• 1 cup boiling water
• 3 cups chicken stock
• 1 tbsp. olive oil
• 1/4 tsp. salt
• 1/8 tsp. pepper
• 1/4 tsp. thyme
• 1 cup sharp cheddar cheese
DIRECTIONS
1. Heat oil in pan over medium heat.
2. Once oil is hot, add chopped zucchini
and onion powder and cook for about 3-
4 Minutes until light brown.
3. Add water and stock in pan. season
with salt, pepper, thyme and give them
good mix.
4. Cover and cook on low heat for about
10-12 Minutes until zucchini is
tendered.
5. Pour soup in blender and blend on high
until smooth and creamy.
6. Pour soup again in pan.
7. Add cheese in soup and mix well.
8. Serve hot and enjoy
NUTRITIONAL INFORMATION
Amount per serving
Total Calories 166 kcal
Fats 14.56 g
Protein 8.11 g
Total Carbs 0.76 g
Fiber 0.1 g
Starch 0 g
Protein: 19% 32 kcal
Fat: 79% 130 kcal
Carbohydrates: 2% 3 kcal

21. Keto Asparagus Cream Soup
Prep Time 10 Min
Cooking Time 20 Min
Total Time 30 Min
Servings 4
INGREDIENTS
• 1 tbsp. avocado oil
• 8 oz. fresh asparagus, trimmed and
chopped
• Salt and pepper
• 1 green onion, chopped
• 1 tsp. garlic, Minced
• 3 cups chicken broth
• 1 oz. fresh baby spinach
• 1 cup heavy cream
• 1 tbsp. fresh lemon juice
DIRECTIONS
1. In a large saucepan over medium heat,
heat the oil.
2. Add the asparagus and sprinkle with
salt and pepper.
3. Sauté for about 3 to 4 minutes until
bright green,
4. Add the green onion and garlic and
cook for another 1 minute until
fragrant.
5. Add broth and bring to a boil, then
reduce the heat to a simmer.
6. Cook for about 10-12 minutes until the
asparagus is tender.
7. Add the spinach and cook for another 2
minutes until wilted. Transfer mixture
to a blender or food processor and blend
until smooth.
8. Return the soup to the pan and add
cream and lemon juice until well
combined.
9. Adjust seasoning to taste and serve hot
or chilled.
NUTRITIONAL INFORMATION
Amount per serving
Total Calories 154 kcal
Fats 14.79 g
Protein 2.3 g
Total Carbs 4.81 g
Fiber 1.7 g
Starch 0 g
Protein: 4% 7 kcal
Fat: 84% 130 kcal
Carbohydrates: 11% 17 kcal

22. Keto Chicken & Dumpling Soup
Prep Time 5 Min
Cooking time 15 Min
Total time 20 Min
Servings 4
INGREDIENTS
• 1-lb chicken thighs boneless cut into
bite size
• 4 tbsps. olive oil
• 1 onion chopped
• 1 tsp. garlic, minced
• 6 cups chicken broth
• 1/2 tsp. pepper
• 1 head cauliflower, cut into dumpling
size
• 3 tbsps. parsley, chopped
• 1/2 cup heavy whipping cream
• 4 oz. cream cheese
DIRECTIONS
1. In a large saucepan over medium heat
oil.
2. Add the onion and sprinkle with salt.
Sauté for about 2-3 Minutes until onion
are tender.
3. Add the garlic and cook until fragrant,
another minute.
4. Add chicken breast and cook for about
4-5 minutes.
5. Add cauliflower, broth, salt and pepper
and cook for about 20-25 minutes until
chicken and veggies cooked through.
6. Stir in cheese and cream and cook
again for 1 minutes.
7. Sprinkle each serving with chopped
parsley.
8. Enjoy!
NUTRITIONAL INFORMATION
Amount per serving
Total Calories 392 kcal
Fats 34.16 g
Protein 19.42 g
Total Carbs 3.33 g
Fiber 0.2 g
Starch 0 g
Protein: 20% 78 kcal
Fat: 77% 303 kcal
Carbohydrates: 3% 13 kcal
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