Minestrone soup

Low-carb soups for fall

Whether you're following a low carb lifestyle or looking for ways to simply cut the carbs from some of your meals, these scintillating soup recipes will make you glad the summer season has waned.

Sipping steamy spoonfuls of a warm and flavorful soup is a quintessential pleasure once the weather turns chilly. Try these low-carb versions to stay toasty while sticking to your diet.

Low-Carb Minestrone

Serves 8 to 10

Nourishing and delicious, this Italian-inspired soup packs a healthy dose of vitamins, minerals and fiber. Use whatever vegetables are in season and try a variety of ingredients to keep the recipe fresh. Make it on a Sunday afternoon so you can enjoy it all week long.


  • 1 cup dried cannellini beans
  • 8 to 9 cups chicken or vegetable broth
  • 3 ounces bacon
  • 1/4 cup olive oil
  • 1 small onion, finely diced
  • 1/2 cup celery, finely sliced
  • 1/2 cup carrot, diced
  • 3 cloves garlic, minced
  • 4 cups baby spinach or other dark leafy greens
  • 1 cup fresh flat-leaf parsley, chopped
  • 2 zucchini, trimmed, diced
  • 1 (15 ounce) can diced tomatoes
  • Salt and pepper to taste
  • Freshly grated Parmesan cheese


  1. Soak the beans for 8 hours or overnight in cold water. Drain and rinse, then transfer to a stockpot.
  2. Add 4 cups of broth and bring to a boil.
  3. Reduce the heat to medium-low, cover and simmer for 1 hour, adding more water or broth, if necessary, to keep the beans simmering. (Be sure you have enough to add 4 cups of broth in Step 3.)
  4. Meanwhile, in a second stockpot over medium-high heat, cook the bacon until crisp. Remove it from pot and place it on paper towels to drain. Heat the olive oil and add onion, celery and carrot. Cook, stirring often, until the vegetables are softened, about 5 minutes. Add garlic and cook, stirring, for 1 to 2 minutes.
  5. Add zucchini, tomatoes, spinach, parsley and remaining broth. Reduce heat to medium-low and simmer for 20 minutes. Crumble the bacon and add it to the soup towards the end of the 20 minutes.
  6. Meanwhile, puree half of the cooked beans in a blender or food processor. Add it to the soup along with the remaining beans. Continue to simmer it for 5 minutes. Season with salt and pepper. Serve hot garnished with freshly grated Parmesan cheese.

Low-Carb Cauliflower Pepper Jack Soup

Serves 8

This is a filling soup that will spice up a brisk afternoon. Pepper jack adds heat and flavor, which contrasts delectably with the tender cauliflower. This recipe keeps the cauliflower chunky, but you can puree it before Step 3 for a creamy, smooth soup.


  • 2 tablespoons olive oil
  • 1 cup onion, finely chopped
  • 4 cups cauliflower florets, cut into bite-sized pieces
  • 2 cups chicken or vegetable broth
  • 1 cup whipping cream
  • 2 cups water
  • 2 tablespoons butter
  • 1 tablespoon all-purpose flour
  • 8 ounces pepper jack cheese, shredded
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon freshly grated nutmeg
  • Salt and pepper to taste


  1. Heat olive oil in a stockpot over medium-high heat. Add onion and cook, stirring, for 5 minutes. Add cauliflower and broth, lower the heat to medium, and cover the pot. Cook for 5 to 10 minutes or until the cauliflower is tender.
  2. Whisk together cream and water in a medium-sized bowl and set it aside. In a large saucepan over medium heat, melt butter and gradually stir in the flour mixture. Gradually add cream and water to the flour mixture, stirring constantly. Continue to cook, stirring, until thickened.
  3. Reduce the heat to medium-low and add cheese, herbs and spices. Cook, stirring, until the cheese is melted. Pour the cheese mixture into the stockpot with the cauliflower. Reduce the heat to low and simmer for 20 minutes. Be sure to not to bring it to a boil. Serve hot.

Low-Carb Slow-Cooked Beef and Cabbage Soup

Serves 8

Hearty chunks of tender beef and shredded cabbage become a satisfying end-of-the-day meal. Using a slow-cooker makes your low-carb cooking even easier — just add ingredients and hit the ON button, a few hours later, dinner is served.


  • 1 pound stew beef, diced and browned in oil (but not cooked through) 
  • 1 onion, finely chopped
  • 2 cloves garlic, minced
  • 1 red bell pepper, seeded and finely chopped
  • 1 small head green cabbage, shredded (or about 4 cups) 
  • 1 (15 ounce) can tomato sauce
  • 2 bay leaves
  • 1 soup bone
  • 2 cups water or more for a soupier consistency


  • Fresh parsley, finely chopped
  • Sour cream


  1. Place all ingredients except garnish in a slow-cooker and cook on HIGH for 4 to 6 hours or on LOW for 8 to 10 hours. Serve hot, garnished with parsley and a dollop of sour cream.

More low carb ideas

Low carb lunches under 400 calories
Low carb dinner party recipes
Low-carb Thanksgiving recipes


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Comments on "Low carb soup recipes for fall"

Stacy February 26, 2014 | 2:55 PM

My previous post for the nutritional vaules was for the Low-Carb Caulifower Pepper Jack Soup.

Stacy February 26, 2014 | 2:50 PM

I used the recipe calculator on myfitnesspal. I did not use flour and I substituted Tropical Traditions green label virgin coconut oil instead of the olive oil: per serving: calories: 192 carbohydrates: 12 fiber: 4 net carbs: 8 fat: 13 protein: 11 sodium: 218

mary November 01, 2013 | 5:57 PM

how low carb??? Please include the numbers.

Shannon October 02, 2012 | 7:17 PM

The cauliflower soup looks incredible. Anyone have a guestimate as to how many carbs any of these contain? I want to make them but want to make sure the carbs are within my guidelines.

Erin September 30, 2012 | 7:20 PM

Yes I think the carb counts should be posted on the low carb recipes for sure. The minestrone looks great! Along with all the others, thank you for sharing!

Lisa September 24, 2012 | 9:43 AM

I read an article recently about carbs being addictive and leading to weight gain, so I am willing to try these soups since I am on a diet. The cauliflower and pepper jack soup sounds delicious! I eat a lot of pepper jack cheese in the fall – pepper jack grilled cheese sandwiches, pepper jack cheese on crackers – so it will be nice to add a new pepper jack recipe to my repertoire.

Tiffany September 23, 2012 | 10:49 AM

Cauliflower pepper jack soup sounds incredible. I'm all about soups in the fall, especially if I can throw all the ingredients in a crock pot! So easy and makes for great leftovers.

Leslie September 23, 2012 | 10:49 AM

Yummmm, I love Minestrone and can't wait to make this this fall! Thanks for all the great recipes.

Laurel September 21, 2012 | 4:57 PM

Yum! I love new soup recipes, especially ones that are a little healthier but still hearty! Soups in the fall are my favorite, and last for a long time! Cooking for 1 is hard but soup can be frozen and kept for months :)

cinna February 17, 2012 | 4:35 PM

Four soups pictured. Three recipes. Where is the fourth soup? (and the carb counts?!)

Carol February 26, 2010 | 12:31 PM

I would like to know the carb count, also

carla January 24, 2010 | 7:14 AM

I too would like to know the carb count......

speedwell January 19, 2009 | 4:53 PM

What ARE the carb counts of these recipes??

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