This Hearty Keto Soup is warm, creamy, and satisfying. It combines browned ground meat, tender cauliflower, and bright spinach in a rich, savory broth. The aroma of garlic and Italian seasoning fills the kitchen. Each spoonful is smooth, slightly creamy, and full of hearty, meaty flavor. It’s low in carbs and high in fat — perfect for a quick keto weeknight meal or a cozy bowl on a chilly day.
Recipe Information
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Servings: 4
- Difficulty Level: Easy
Nutrition Information
- Calories per serving: ~530 kcal
- Protein: ~23 g
- Carbohydrates: ~9 g
- Fat: ~45 g
- Fiber: ~2 g
- Sugar: ~2 g
- Sodium: ~800 mg
Why Make This Hearty Keto Soup
This soup fills you up without loading on carbs. It’s quick to make, rich in flavor, and uses simple pantry ingredients. The creamy broth soothes the palate while the cauliflower adds a gentle bite. Ground beef gives savory depth and a meaty texture. You get comfort food that fits a keto plan.
How to Make Hearty Keto Soup
Start by browning the meat for deep flavor. Sauté onion and garlic until soft and fragrant. Add cauliflower so it soaks up the savory juices. Simmer in broth to meld flavors, then stir in heavy cream and spinach for a silky finish. The soup comes together in about 30 minutes and needs only one pot.
Ingredients:
- 1 lb ground beef or sausage
- 1 medium onion, diced
- 3 cloves garlic, minced
- 2 cups cauliflower florets
- 4 cups chicken or beef broth
- 1 cup heavy cream
- 1 cup spinach
- Salt and pepper to taste
- 1 teaspoon Italian seasoning
Directions:
Step 1: Preparation
Gather and measure all ingredients. Dice the onion, mince the garlic, and chop cauliflower into bite-size florets if needed. Rinse the spinach and set aside. This keeps the cooking smooth and quick.
Step 2: Sautéing the Meat and Aromatics
Heat a large pot over medium heat. Add the ground beef (or sausage) and brown, breaking it into pieces. When the meat is nearly cooked, add the diced onion and minced garlic. Cook until the onion is translucent and fragrant, about 3–4 minutes. Drain excess fat if desired.
Step 3: Simmering the Vegetables
Stir in the cauliflower florets and cook for 2–3 minutes to coat them in the meat juices. Pour in the chicken or beef broth and bring to a boil. Reduce the heat and simmer for about 10 minutes, until the cauliflower is tender and the flavors blend.
Step 4: Finishing and Seasoning
Lower the heat and stir in the heavy cream, spinach, Italian seasoning, salt, and pepper. Cook gently until the spinach wilts and the soup is heated through, about 2–3 minutes. Taste and adjust seasoning. Serve hot.
How to Serve Hearty Keto Soup
Serve in warm bowls. Garnish with a sprinkle of freshly grated Parmesan, chopped fresh parsley, or a drizzle of olive oil. Add a few red pepper flakes for heat. Pair with a crisp green salad or keto crackers for a fuller meal. This soup works well as a starter or as a main with a side of roasted vegetables.
How to Store Hearty Keto Soup
- Refrigerator: Cool to room temperature, transfer to an airtight container, and refrigerate for up to 3–4 days.
- Freezer: Portion into freezer-safe containers and freeze for up to 2 months. Thaw overnight in the fridge before reheating.
- Reheating: Gently reheat on the stovetop over low heat, stirring often. Add a splash of broth or water if the soup thickens. Avoid boiling after adding cream to prevent separation.
Expert Tips for Perfect Hearty Keto Soup
- Brown the meat well. A good sear adds deep flavor.
- Don’t overcook the cauliflower. Keep it tender-crisp to hold texture.
- Use full-fat heavy cream for silkiness and true keto macros.
- If the soup tastes flat, add a squeeze of lemon or a splash of apple cider vinegar to brighten flavors.
- For lower sodium, choose low-sodium broth and adjust salt at the end.
- Use a mix of ground pork and beef for richer flavor, or try Italian sausage for extra seasoning.
- To thicken, blend a portion of the soup with an immersion blender for a creamier body.
Delicious Variations
- Cheesy Keto Soup: Stir in 1 cup shredded sharp cheddar just before serving for a rich, cheesy finish.
- Spicy Sausage Version: Use spicy Italian sausage and add crushed red pepper for heat.
- Mushroom & Herb: Add 1 cup sliced mushrooms with the cauliflower and 1 teaspoon fresh thyme for an earthy note.
- Creamy Broccoli Swap: Replace cauliflower with 2 cups broccoli florets for a different texture and flavor.
- Low-Fat Option: Substitute half-and-half for heavy cream and use lean ground turkey, but expect fewer calories and a less creamy texture.
Frequently Asked Questions
-
Q: Can I use ground turkey instead of beef?
A: Yes. Ground turkey works fine. It’s leaner, so the soup will be lighter. You may want to add a tablespoon of olive oil or butter for richness. -
Q: Is this soup freezer-safe after adding cream?
A: Yes. It freezes well, but the texture may change slightly. Stir gently when reheating. If separation occurs, whisk in a splash of broth while warming. -
Q: How can I make this recipe dairy-free?
A: Replace heavy cream with full-fat coconut milk for a dairy-free, keto-friendly swap. The flavor will be slightly coconutty but still creamy. -
Q: Can I make this in a slow cooker?
A: Yes. Brown the meat and sauté the onion/garlic first. Combine everything in the slow cooker and cook on low for 4–6 hours. Add cream and spinach in the last 15 minutes. -
Q: Is this soup suitable for strict keto?
A: Yes. The recipe is low in total carbs (about 9 g per serving) and high in fat, which fits many keto plans. Adjust portion size and ingredients to fit your daily macros. -
Q: How do I reduce the sodium?
A: Use low-sodium or homemade broth. Skip added salt until the end, taste, and then season lightly. -
Q: Can I add more vegetables?
A: Yes. Low-carb options like zucchini or kale work well. Add them during the simmer step and adjust cooking times for tenderness.
Conclusion
This Hearty Keto Soup is a simple, satisfying bowl of comfort that fits a low-carb lifestyle. The rich, creamy broth and tender cauliflower make each spoonful cozy and filling. Try it on a busy weeknight or when you crave something warm and savory. For more keto soup and stew ideas to keep your menu varied, see this helpful roundup of 24 Keto Stew and Soup Recipes – Healthful Pursuit.
Print
Hearty Keto Soup
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Diet: Ketogenic
Description
A warm, creamy, and satisfying keto soup filled with ground meat, cauliflower, and spinach in a rich broth.
Ingredients
- 1 lb ground beef or sausage
- 1 medium onion, diced
- 3 cloves garlic, minced
- 2 cups cauliflower florets
- 4 cups chicken or beef broth
- 1 cup heavy cream
- 1 cup spinach
- Salt and pepper to taste
- 1 teaspoon Italian seasoning
Instructions
- Gather and measure all ingredients. Dice the onion, mince the garlic, and chop cauliflower into bite-size florets. Rinse the spinach and set aside.
- Heat a large pot over medium heat. Add the ground beef (or sausage) and brown, breaking it into pieces. Add the diced onion and minced garlic when the meat is nearly cooked. Cook until the onion is translucent, about 3–4 minutes.
- Stir in the cauliflower florets and cook for 2–3 minutes. Pour in the broth and bring to a boil. Reduce the heat and simmer for about 10 minutes.
- Lower the heat and stir in the heavy cream, spinach, Italian seasoning, salt, and pepper. Cook gently until the spinach wilts, about 2–3 minutes. Taste and adjust seasoning. Serve hot.
Notes
Brown the meat well for deep flavor. Use full-fat heavy cream for silkiness. You can add a splash of lemon for brightness or blend some soup for a creamier texture.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Keto
Nutrition
- Serving Size: 1 serving
- Calories: 530
- Sugar: 2g
- Sodium: 800mg
- Fat: 45g
- Saturated Fat: 19g
- Unsaturated Fat: 26g
- Trans Fat: 0g
- Carbohydrates: 9g
- Fiber: 2g
- Protein: 23g
- Cholesterol: 80mg
