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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 soup recipe

Serves 8-10

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 recipe

cauliflower soup

Photo credit: peredniankina/iStock/360/Getty Images

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 recipe

beef soup

Photo credit: svariophoto/Vetta/Getty Images

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.


For the soup

  • 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

For the garnish

  • 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.
  2. 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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