The Best Examples of Keto Soups and Stews: 3 Delicious Examples You’ll Crave All Week

3 delicious examples of keto soups and stews to start with

Let’s start with real food you can actually cook this week. These three recipes are some of the best examples of keto soups and stews because they’re:

• Low in net carbs
• High in flavor and satisfaction
• Easy to batch-cook and reheat

Each example of a keto-friendly soup or stew includes simple swaps for common high-carb ingredients, plus ideas to customize.

1. Creamy Garlic Parmesan Chicken Soup (Comfort in a Bowl)

If you miss chicken and rice soup, this is the low-carb cousin that doesn’t feel like a compromise. It’s rich, silky, and tastes like something you’d get at a restaurant, but it’s built to fit keto macros.

What makes it keto-friendly
Instead of noodles or rice, you’ll use low-carb vegetables like cauliflower and spinach. Heavy cream and Parmesan bring in the fat that keeps you full, while chicken adds lean protein. You’re skipping flour-based thickeners and relying on reduction and cheese instead.

How to make it (step-by-step)
Start by softening diced onion and celery in olive oil or butter over medium heat. Add minced garlic and cook just until fragrant. Stir in bite-sized pieces of chicken thigh or breast, season with salt, pepper, and Italian herbs, and let them lightly brown.

Pour in chicken broth and a splash of dry white wine if you like (totally optional, but it adds depth). Add small cauliflower florets and simmer until tender. Reduce the heat, then stir in heavy cream and freshly grated Parmesan. Let it simmer gently until the soup thickens slightly.

Finish with a few handfuls of fresh spinach or chopped kale and a squeeze of lemon juice. Taste, adjust seasoning, and you’ve got one of the best examples of keto soups and stews for a cold night.

Make it your own

• Swap chicken for turkey, rotisserie chicken, or leftover roast.
• Use broccoli instead of cauliflower if that’s what’s in the fridge.
• Add red pepper flakes if you like a little heat.

Macros will vary, but a typical bowl made this way is high in protein and fat with minimal net carbs, fitting nicely into a standard ketogenic pattern. For general guidance on keto macros and safety, it’s always smart to cross-check reputable sources like the National Institutes of Health or Harvard T.H. Chan School of Public Health.

2. Hearty Beef & Mushroom Stew (No Potatoes Needed)

This is the stew you want on a freezing night when you’d normally reach for beef and potatoes. Here, mushrooms and low-carb root stand-ins do the heavy lifting, so you still get that stick-to-your-ribs feeling without the carb hit.

Keto-friendly swaps
Traditional beef stew leans on flour, potatoes, and sometimes even a roux. In this example of a keto stew, you’ll:

• Use turnips or rutabaga instead of potatoes
• Skip the flour, or use a tiny amount of xanthan gum if you like a thicker gravy
• Load up on mushrooms, celery, and low-carb herbs

How to make it (step-by-step)
Brown chunks of beef chuck in a heavy pot with avocado oil or beef tallow. Work in batches so the meat actually sears instead of steaming. Once browned, set the beef aside.

In the same pot, sauté sliced mushrooms, onion, and celery until they start to caramelize. Add minced garlic, tomato paste (just a spoonful), and herbs like thyme, rosemary, and bay leaf. Deglaze the pot with beef broth, scraping up all the browned bits.

Return the beef to the pot, add diced turnips or rutabaga, and pour in more broth until everything is just covered. Simmer gently for 1.5–2 hours, until the beef is tender and the vegetables are soft.

If you like a thicker stew, sprinkle in a tiny pinch of xanthan gum while stirring, or simply simmer longer with the lid off to reduce the liquid. Taste and adjust with salt, pepper, and maybe a splash of red wine vinegar to brighten.

This is one of those examples of keto soups and stews that actually gets better the next day, making it perfect for meal prep.

Variations

• Add chopped bacon at the beginning for smoky flavor.
• Stir in a spoonful of sour cream at the end for extra richness.
• Use low-sodium broth if you’re watching your salt, and adjust to taste. For general sodium guidance, the CDC has clear recommendations.

3. Spicy Sausage & Cabbage Soup (Budget-Friendly and Fast)

If you want something low-carb, filling, and cheap, cabbage soup with sausage is hard to beat. This is one of the fastest examples of keto soups and stews in this list, and it’s very forgiving.

Why it works for keto
Cabbage is low in net carbs but high in volume and fiber, so it makes the soup feel hearty. Sausage brings fat and protein, and you can control the heat level depending on the sausage you choose.

How to make it (step-by-step)
Start by browning sliced smoked sausage or crumbled Italian sausage in a large pot. Once it’s nicely browned, remove excess grease if there’s too much, but leave a bit for flavor.

Add chopped onion, bell pepper (go light if you’re strict on carbs), and garlic. Sauté until softened. Stir in shredded green cabbage, paprika, and a pinch of chili flakes or cayenne.

Pour in chicken or vegetable broth, add a can of diced tomatoes (look for no-sugar-added), and simmer until the cabbage is tender but not mushy. Finish with a splash of apple cider vinegar and a handful of fresh parsley.

This example of a keto soup is great when you want something that feels like comfort food but comes together in under 40 minutes.

Ways to tweak it

• Use hot Italian sausage if you like it spicy, or mild if you don’t.
• Stir in a dollop of cream cheese at the end for a creamier texture.
• Add a bit of smoked paprika for a more “BBQ” vibe.

More real examples of keto soups and stews you can rotate in

Once you’ve tried those three, it’s easy to keep going. Here are more real-world examples of keto soups and stews that fit a low-carb lifestyle without feeling repetitive:

Creamy Broccoli Cheddar Soup
Think classic broccoli cheddar, but without the flour. Use plenty of broccoli, chicken or vegetable broth, heavy cream, and sharp cheddar. Purée part of the soup for thickness and leave some florets whole for texture. This is one of the best examples if you’re craving something that feels like a cozy café lunch.

Buffalo Chicken Soup
Shredded chicken, chicken broth, hot sauce, cream cheese, and a bit of heavy cream come together for a spicy, wing-inspired bowl. Top with blue cheese crumbles and celery for that classic flavor profile.

Zuppa Toscana–Style Keto Soup
Inspired by the restaurant favorite, but tweaked for keto. Use Italian sausage, bacon, kale, and cauliflower instead of potatoes, all simmered in a creamy broth. This example of a keto soup is incredibly popular in low-carb communities because it tastes indulgent while still being macro-friendly.

Egg Drop Soup with Extras
A simple base of chicken broth, ginger, and a drizzle of sesame oil, thickened lightly with a beaten egg stirred in slowly. Add tofu cubes, sliced mushrooms, and scallions for more substance. Keep an eye on soy sauce portions for sodium; again, the CDC has solid general nutrition guidance if you’re balancing multiple health goals.

Coconut Curry Shrimp Soup
Full-fat coconut milk, shrimp, green curry paste, and low-carb vegetables like zucchini and spinach make a bright, fragrant bowl. This is a great example of how keto soups and stews don’t have to be heavy or old-school; they can be fresh and globally inspired.

Slow-Cooker Taco Soup (No Beans)
Ground beef or turkey, diced tomatoes, green chiles, taco seasoning (check labels for added sugar), and beef broth form the base. Skip the beans and bulk it up with riced cauliflower and peppers. Finish with avocado, shredded cheese, and sour cream.

All of these are real examples of keto soups and stews that can be adjusted to your carb tolerance. You can lean more high-fat or more high-protein depending on your personal approach and any advice you’ve gotten from a healthcare professional. The Mayo Clinic offers a balanced overview of ketogenic diets, including who should be cautious.

How to build your own examples of keto soups and stews

Once you understand the basic pattern, you can invent your own examples of keto soups and stews with whatever you already have in the kitchen. Here’s the simple formula I use when I’m staring into the fridge at 6 p.m.:

1. Pick your protein
Chicken thighs, ground beef, sausage, shrimp, tofu, or even eggs can be the star. Aim for something that cooks in a reasonable time and fits your macros.

2. Choose low-carb vegetables
Some of the best examples of keto soups and stews rely on these:

• Cauliflower (fresh or frozen)
• Broccoli
• Zucchini
• Spinach, kale, or Swiss chard
• Cabbage
• Mushrooms
• Turnips or rutabaga (in place of potatoes)

3. Add fat for flavor and satiety
This is where keto really shines. Use butter, olive oil, avocado oil, heavy cream, coconut milk, or cheese. These not only taste good but help keep you full.

4. Build a flavorful broth
Use chicken, beef, or vegetable stock, and don’t be shy with herbs and spices. Garlic, onion, thyme, rosemary, smoked paprika, curry paste, and ginger can turn a basic pot into something you actually look forward to eating.

5. Thicken without flour
Some easy low-carb thickening tricks:

• Simmer longer to reduce the liquid
• Purée a portion of the soup and stir it back in
• Add cream cheese or heavy cream
• Use a tiny pinch of xanthan gum

If you follow that pattern, you can create endless new examples of keto soups and stews from whatever’s on sale or already in your pantry.

2024–2025 keto soup trends you’re actually seeing in kitchens

Keto has evolved a lot from the bacon-on-everything days, and that shows up in soup pots too. Some trends you’ll notice in current examples of keto soups and stews:

• Higher-protein, moderate-fat bowls: Many people are shifting toward higher protein while staying low-carb, so you’ll see leaner cuts of meat with less added fat, especially for weight loss.
• More global flavors: Thai-inspired coconut curries, Mexican-style taco soups, and Korean-inspired beef soups are everywhere in 2024–2025, because they’re naturally easy to adapt to keto.
• Focus on whole foods: Fewer weird thickeners and more simple techniques like reduction and puréeing vegetables.
• Gut-friendly ingredients: More people are adding fermented toppings (like kimchi or sauerkraut) or using bone broth as the base for extra collagen and minerals.

As always, if you’re using keto soups and stews as part of a medical plan (for diabetes, epilepsy, or other conditions), it’s wise to loop in a healthcare provider or registered dietitian. The National Institutes of Health has solid, research-backed information on therapeutic ketogenic diets.

FAQ: Real-world questions about examples of keto soups and stews

Q: What are some easy examples of keto soups and stews for beginners?
A: Start with a creamy broccoli cheddar soup, a cabbage and sausage soup, or a simple chicken and cauliflower soup. Each one uses familiar ingredients, minimal steps, and they’re forgiving if you eyeball measurements.

Q: Can you give an example of a keto soup that works for meal prep?
A: The hearty beef and mushroom stew and the spicy sausage & cabbage soup both reheat beautifully and often taste better the next day. Store them in the fridge for 3–4 days or freeze portions for later.

Q: How do I know if my soup is actually keto-friendly?
A: Look at the carbs from starchy ingredients like potatoes, pasta, rice, corn, beans, and sugar. If those are absent or heavily reduced and replaced with low-carb vegetables, and the soup fits within your daily carb limit, it likely qualifies as keto for you. Tracking apps can help you double-check.

Q: Are there vegetarian examples of keto soups and stews?
A: Yes. Creamy mushroom soup made with vegetable broth and heavy cream, spinach and cheese soup, or coconut curry vegetable soup with tofu are all good examples. Just be mindful of plant-based proteins that also bring carbs, like lentils and beans.

Q: Can I still eat soup if I’m doing a stricter therapeutic keto plan?
A: Often yes, but you’ll need to be more precise. Therapeutic keto for medical conditions can have very specific macro ratios. In that case, you’ll want to weigh ingredients and calculate recipes carefully, ideally with guidance from a clinician or dietitian familiar with ketogenic therapy.

If you remember nothing else, remember this: the best examples of keto soups and stews are the ones you actually enjoy eating and can repeat without getting bored. Start with the three detailed recipes here, pick one or two more from the extra ideas, and you’ll have a solid rotation of low-carb comfort food ready to go.