When the British weather turned properly grim last October and I found myself craving comfort food whilst trying to stick to keto, I discovered that soup would become my absolute salvation. There’s something deeply satisfying about a steaming bowl of proper soup when it’s chucking it down outside and you’re trying to avoid the carb-laden temptations that typically warm us Brits through the darker months.
What started as a desperate attempt to recreate the comfort of my childhood favourites (goodbye, Heinz tomato soup!) turned into a proper obsession with creating hearty, satisfying keto soups that actually keep me full and warm without knocking me out of ketosis. Over the past year, I’ve developed a collection of recipes that have genuinely transformed how I approach keto during our long, dreary winters.
Keto Soup Recipes
Today I’m sharing my most treasured soup recipes – the ones that have saved countless weeknight dinners, impressed non-keto family members, and made Sunday meal prep sessions something I actually look forward to. These aren’t fancy restaurant creations (though some taste like they could be!), but proper comfort food that happens to be brilliantly keto-friendly and perfect for British kitchens and ingredients.
Why keto soups became my secret weapon
I never realised how much I relied on carb-heavy soups until I started keto and suddenly couldn’t reach for a tin of Baxter’s chunky vegetable or whip up a quick pasta e fagioli when the weather turned nasty. Those first few weeks of autumn, I genuinely struggled with the comfort eating aspect of keto – salads and cheese just don’t hit the same emotional notes when you’re dealing with dark evenings and central heating bills, do they?
The breakthrough came when I realised that soup could be the perfect vehicle for all the fats and proteins that make keto so satisfying, whilst still providing that psychological comfort I was craving. Unlike a piece of grilled chicken or a chunk of cheese, a proper bowl of soup feels like a complete, nurturing meal that warms you from the inside out.
What really sold me on keto soups was how incredibly satiating they are. The combination of healthy fats, protein, and the sheer volume of liquid means I can have a generous bowlful and feel properly satisfied for hours. No more 4pm biscuit cravings or post-dinner raids on the cupboard – a good keto soup at lunchtime keeps me going until dinner without even thinking about food.
Mind you, there was definitely a learning curve. My first attempts were rather tragic affairs involving far too much cream and not nearly enough seasoning. I’ll spare you the details of the great cauliflower soup disaster of November (let’s just say even the dog turned his nose up at that one), but every kitchen catastrophe taught me something valuable about balancing flavours and textures.
From Heinz tomato soup to keto comfort bowls
Missing my childhood Heinz tomato soup led me to experiment with recreating that exact flavour profile using keto-friendly ingredients. It took me about six attempts to get it right, but the breakthrough came when I discovered that roasted red peppers could provide that sweet, comforting base I was after, bulked out with cauliflower for creaminess and plenty of herbs for depth.
The emotional connection to comfort foods runs deeper than we often realise, doesn’t it? That first spoonful of my keto “tomato” soup transported me straight back to childhood sick days and cosy Saturday lunches. The fact that it was keeping me in ketosis whilst providing genuine comfort felt like magic – I may have done a little happy dance around the kitchen (don’t judge).
Creating these familiar flavours without the carbs became a bit of an obsession. I spent weeks perfecting a keto version of my mum’s potato and leek soup using cauliflower and turnips, and honestly, the day I served it to her and she couldn’t tell the difference was one of my proudest cooking moments. She actually asked for the recipe, which is basically a miracle given her opinion of my cooking skills in my twenties!
My meal prep game-changer discovery
Sunday soup prep sessions became my weekly ritual after I realised that having proper keto soups in the freezer was like having a insurance policy against takeaway temptation. There’s something deeply satisfying about spending a few hours on Sunday creating a week’s worth of varied, delicious meals that just need reheating when life gets hectic.
The practical benefits are enormous – I can make four different soups in about three hours, portion them into single servings, and have homemade meals ready faster than I could order a Deliveroo. The cost savings alone justify the time investment; a batch of cauliflower and bacon chowder costs about £6 to make and provides six generous portions that would cost £8 each from most restaurants.
Actually, the freezing revelation changed everything. Most keto soups freeze beautifully (cream-based ones need a quick whisk when reheated, but that’s it), and having a freezer full of varied options means I never get bored or resort to emergency cheese and ham rolls when I can’t be bothered to cook properly.
Hearty winter warmers that keep me in ketosis
Cauliflower and Bacon Chowder
This cauliflower and bacon chowder saved my January when I was feeling particularly grim about the endless grey weather and missing proper comfort food. It’s rich, smoky, and incredibly filling – exactly what you need when you’re questioning why you live somewhere that doesn’t see proper sunshine for months on end.
Serves 4 | Prep: 15 mins | Cook: 25 mins
Ingredients:
- 1 large cauliflower head, chopped into small florets
- 200g smoked bacon lardons (I use the Tesco Finest ones)
- 1 large onion, diced
- 3 cloves garlic, minced
- 600ml chicken stock (I like Knorr stock pots)
- 300ml double cream
- 100g mature cheddar, grated
- 2 tsp smoked paprika
- 1 tsp dried thyme
- Salt and black pepper to taste
Method: Start by frying the bacon lardons in a large pot until they’re lovely and crispy – this takes about 5 minutes. Remove them but leave the fat (that’s where the flavour is!). Sauté the onion in the bacon fat until soft, add the garlic for another minute, then chuck in the cauliflower florets. Pour in the stock, bring to a boil, then simmer for about 15 minutes until the cauliflower is tender. Blend about half the soup (I use a stick blender directly in the pot), then stir in the cream, cheese, and seasonings. Add the crispy bacon back in just before serving.
The genius of this recipe is how the bacon fat infuses everything with smoky flavour whilst the cauliflower provides incredible creaminess without any flour or potatoes. I often make a double batch because it reheats beautifully and actually tastes better the next day.
Beef and Mushroom Soup with Stilton
Serves 4 | Prep: 20 mins | Cook: 35 mins
This one came about after a particularly successful trip to the farmers market where I bought far too many mushrooms and some gorgeous local beef. The combination of earthy mushrooms and tangy stilton creates something that tastes like it belongs in a proper gastropub.
Ingredients:
- 400g beef mince (20% fat content)
- 300g mixed mushrooms, sliced (I use chestnut and shiitake)
- 1 onion, diced
- 2 celery sticks, chopped
- 500ml beef stock
- 200ml red wine (optional, but worth it)
- 150ml double cream
- 100g stilton, crumbled
- 2 tbsp butter
- Fresh thyme sprigs
- Salt and pepper
Brown the mince in a large pot, breaking it up as it cooks. Remove and set aside. Melt butter in the same pot and sauté mushrooms until golden. Add onion and celery, cook until soft. Return beef to pot, add wine (if using) and let it reduce by half. Add stock and thyme, simmer for 20 minutes. Stir in cream and stilton just before serving.
Courgette and Mint Soup with Greek Yoghurt
Serves 4 | Prep: 10 mins | Cook: 20 mins
Perfect for those weird British days when it’s supposedly spring but still bloody freezing. Light enough not to feel heavy, but warming and satisfying. The mint makes it feel fresh whilst still being comforting.
Ingredients:
- 4 large courgettes, chopped
- 1 onion, diced
- 600ml vegetable stock
- 200ml full-fat Greek yoghurt
- Large handful fresh mint leaves
- 2 tbsp olive oil
- Lemon juice to taste
- Salt and pepper
Sauté onion in olive oil until soft, add courgettes and cook for 5 minutes. Add stock, simmer for 15 minutes. Blend until smooth, stir in most of the mint (save some for garnish). Off the heat, swirl in Greek yoghurt and season with lemon juice, salt, and pepper.
Quick weeknight soups for busy evenings
15-Minute Spinach and Feta Soup
When I get home at 7pm from the office, already starving and faced with the choice between proper cooking or ordering something questionable from Just Eat, this soup has saved me countless times. It’s basically a warm hug in a bowl that takes no time at all.
Serves 2 | Prep: 5 mins | Cook: 10 mins
Ingredients:
- 400g frozen spinach (defrosted and drained)
- 300ml chicken stock
- 200ml double cream
- 150g feta cheese, crumbled
- 2 cloves garlic, minced
- 1 onion, finely diced
- Nutmeg, salt, and pepper
Sauté onion until soft (about 3 minutes), add garlic for another minute. Chuck in the spinach, stock, and cream. Simmer for 5 minutes, blend until smooth, then stir in most of the feta. Season with nutmeg, salt, and pepper. Garnish with remaining feta.
The beauty of this soup is that you can keep all the ingredients in your freezer and store cupboard, so it’s always possible even when the fridge is looking a bit tragic.
Thai-Style Coconut and Chicken Soup
Serves 3 | Prep: 10 mins | Cook: 15 mins
This became my Friday night treat – something exotic enough to feel like I’m not just eating “diet food” but quick enough to make when I can’t be bothered with complicated cooking after a long week.
Ingredients:
- 2 chicken breasts, sliced thin
- 400ml coconut milk (full-fat tins from the world foods aisle)
- 300ml chicken stock
- 1 red chilli, finely chopped
- 2 tbsp Thai red curry paste
- 1 tbsp fish sauce
- Juice of 1 lime
- Handful of coriander
- 100g mushrooms, sliced
Fry chicken pieces until cooked through, remove and set aside. In the same pan, fry curry paste for a minute, then add coconut milk and stock. Simmer for 5 minutes, add mushrooms and chilli, cook for another 5 minutes. Return chicken to pot, season with fish sauce and lime juice. Garnish with coriander.
Creamy indulgent soups that don’t break ketosis
Mushroom and Stilton Soup
This mushroom and stilton soup rivals any gastropub version I’ve ever tried, and I’m not just saying that because I made it myself. The first time I served this to dinner party guests, they genuinely couldn’t believe it was keto-friendly – the richness and depth of flavour is absolutely restaurant-quality.
Serves 4 | Prep: 15 mins | Cook: 30 mins
Ingredients:
- 500g mixed mushrooms (portobello, chestnut, shiitake if feeling fancy)
- 150g stilton, crumbled
- 300ml double cream
- 400ml vegetable stock
- 1 large onion, diced
- 3 cloves garlic, minced
- 100ml dry sherry (optional but brilliant)
- 2 tbsp butter
- Fresh thyme
- Salt and white pepper
The secret is really browning the mushrooms properly – don’t overcrowd the pan, let them get lovely and golden. This builds the base flavour that makes the whole soup special. Once they’re beautifully caramelised, everything else just builds on that foundation.
Melt butter in a large pot, sauté mushrooms in batches until golden. Remove and set aside. Cook onion until soft, add garlic for a minute. Return mushrooms to pot, add sherry (if using) and let it reduce. Add stock and thyme, simmer for 15 minutes. Stir in cream and stilton, blend partially (I like some texture). Season carefully – the stilton is quite salty.
Roasted Red Pepper and Goat’s Cheese Soup
Serves 4 | Prep: 10 mins | Cook: 25 mins (plus roasting time)
This one feels incredibly sophisticated but is actually dead simple. The sweetness of roasted peppers with tangy goat’s cheese creates something that could easily be a starter at a proper restaurant.
Ingredients:
- 4 large red peppers, roasted and skinned
- 150g soft goat’s cheese
- 300ml vegetable stock
- 200ml double cream
- 1 onion, diced
- 2 cloves garlic
- Fresh basil
- Olive oil
- Salt and pepper
I usually roast the peppers when I’m doing other cooking – they take about 25 minutes at 200°C until the skins are charred. Once cooled, the skins slip right off. Sauté onion until soft, add garlic, then the roasted peppers and stock. Simmer for 10 minutes, blend until smooth, then stir in cream and most of the goat’s cheese. Garnish with remaining cheese and fresh basil.
My go-to resources for endless soup inspiration
When I’m stuck for soup inspiration or want to try something completely different, I always head to keto recipes at beketo.uk. Their soup collection is brilliant – not only are the recipes properly tested, but they use ingredients I can actually find in my local Tesco or Sainsbury’s. I’ve bookmarked at least a dozen of their soup recipes, and they never disappoint when I need something new for my weekly meal prep.
For kitchen equipment, honestly, a decent stick blender changed my soup game completely. I’ve got a Kenwood one that cost about £25 and it’s been worth every penny – no more transferring hot soup to a regular blender and inevitably burning myself or making a mess. Being able to blend directly in the pot is a game-changer for both convenience and washing up.
My other secret weapon is a proper large, heavy-bottomed pot. I invested in a Le Creuset casserole dish during their January sale (best money I’ve ever spent), and it’s perfect for soup making – holds the heat beautifully, nothing sticks, and it looks good enough to serve directly from if you’re having people over.
For seasonal inspiration, I’ve become a bit obsessed with what’s actually in season and available. There’s something deeply satisfying about making soup with vegetables that are at their peak – and they’re usually cheaper too. I check what’s on offer at the weekend farmers market and plan my soup week around that.
Actually, one of my favourite discoveries has been keeping a “soup diary” – just a simple notebook where I jot down what worked, what didn’t, and any variations I want to try next time. It sounds nerdy, but it’s brilliant for remembering which combinations of spices work together and which ratios of cream to stock give the best texture.
My soup wisdom after a year of experimentation
The most important thing I’ve learned is that seasoning makes or breaks a keto soup. Without the natural umami that comes from pasta or potatoes, you really need to build flavour through herbs, spices, and proper browning of your ingredients. Don’t be shy with the salt either – keto soups can handle more seasoning than you might think.
Fat is your friend in keto soups, but it needs to be balanced. Too much cream can make things cloying, whilst not enough leaves you with thin, unsatisfying broths. I’ve found that a combination of cream and cheese often works better than just cream alone – the cheese adds richness without making things too heavy.
Texture is crucial for satisfaction. I almost always blend about half of any vegetable soup, leaving some chunks for interest. It makes the difference between something that feels like baby food and a proper, satisfying meal. The same goes for garnishes – a sprinkle of cheese, some fresh herbs, or even just a good crack of black pepper makes everything feel more special.
Storage-wise, most of these soups freeze beautifully for up to three months. I portion them into single servings in freezer bags (laid flat, they stack nicely), and they defrost overnight in the fridge. Cream-based soups sometimes separate slightly when reheated, but a quick whisk sorts that right out.
The best advice I can give anyone starting their keto soup journey: don’t be afraid to experiment and don’t expect perfection immediately. Some of my favourite recipes came from happy accidents or desperate attempts to use up vegetables before they went off. Keep tasting as you go, trust your instincts, and remember that even a mediocre homemade soup is usually better than most ready-made alternatives – and infinitely better for your keto goals!
