Looking for some healthy keto cold soup recipes? You will find one you will like from this list of keto summer soups that are perfectly refreshing on a scorching hot summer day.
Summer is the time for hot, steamy soups, right? WRONG! This summer, cool down with some unique keto-friendly chilled soups. From creamy avocado to refreshing gazpachos, I’ve got you covered with 10 amazing low carb summer soup recipes. They’re easy to make, they’re perfect for beating the heat, and they’re all low-carb and keto-approved!
These cold keto soups also use ingredients that are in season during summer, making them extra fresh and delicious and cheap to make.
So fire up your blender and get ready to enjoy some delicious (and healthy!) keto soups all summer long. As the saying goes – the summer heat is on, it’s time to get your soup on!
What soups are served cold?
The types of soups that are traditionally served cold fall into 5 main categories:
- Dessert soup – made from fruit syrup and puree and typically served at the end of a meal. Can include fruit such as watermelon, peaches and strawberries.
- Vegetable soup – made by pureeing vegetables until they reach a soup consistency. Examples: Pea soup, cucumber soup.
- Appetizer soup – served at the beginning of a meal to appetize the taste buds, the most typical one being tomato soup.
- Gazpacho – a cold soup originated from Spain that is traditionally served cold due to the high temperatures in Spain. It’s made from peppers, tomatoes, onion and other raw vegetables.
- Cold cream soup – A heavy and rich soup made from cream, milk and butter. Examples: Potato and leek soup.
Which cold soups can I have on keto?
- Chilled Cauliflower Soup
- Cauliflower Leek Soup
- Keto Gazpacho
- Avocado Soup
- Cucumber Soup
- Strawberry Gazpacho
- Mexican Cucumber Soup
- Zucchini Soup
- Watermelon Soup
- Vegan Zucchini Soup
10 Healthy Keto Summer Soup Recipes:
1. Chilled Cauliflower Soup
This thick and creamy soup is the perfect summertime comfort food. It’s made with just a few simple ingredients – cauliflower, onion, garlic, and spices – and it comes together in minutes in your blender. I like mine chilled with a dollop of sour cream and some fresh chives for garnish.
Calories: 140, Net Carbs: 7g, Fat: 8g, Protein: 4g
2. Purple Cauliflower and Leek Soup
This soup is a variation on the classic French onion soup, but it’s much lighter and fresher-tasting. Also, the nutrient content is through the roof! If you’re planning to make this one, don’t forget to add some cooked beets as well for that extra pop of colour!
3. 10-Minute Keto Gazpacho
Gazpacho is a classic Spanish delicacy, and this keto version is every bit as delicious as the original. It’s perfect for a summer party or potluck, and it’s sure to be a hit with everyone, regardless of their dietary preferences.
Calories: 81, Net Carbs: 8g, Fat: 1g, Protein: 2g
4. Avocado Soup
Avocados and bacon are a match made in heaven – and this soup is the proof! This rich and creamy summer soup is full of healthy fats and nutrients, and it’s incredibly satisfying. I like to top mine with a bit of crumbled bacon and some diced avocado for that extra texture.
Calories: 327, Net Carbs: 8g, Fat: 27g, Protein: 10g
Related: 25 Low Carb Soup Recipes
5. Cucumber Soup
Ever had Tzatziki in soup form? If not, you’re in for a treat! This cooling and refreshing cucumber soup is the perfect summertime lunch or light dinner. Serve it with some fresh dill and a dollop of Greek yogurt for extra deliciousness.
Calories: 55, Net Carbs: 4g, Fat: 1g, Protein: 8g
6. Strawberry Gazpacho
Strawberries? In a soup? You must think I’m crazy, but trust me – this soup is amazing! The sweetness of the strawberries is offset by the acidity of the tomatoes, and the result is a refreshing and flavourful summer soup.
Calories: 103, Net Carbs: 8g, Fat: 7g, Protein: 1g
7. Mexican Cucumber Soup
A slight upgrade from the classic cucumber soup, this Mexican-inspired version uses red onions, garlic, jalapenos, and Mexican spices to give it a bit of a kick. It’s perfect for hot summer days, it’s keto and low-carb, and it’s incredibly delicious.
Calories: 98, Net Carbs: 5g, Fat: 7g, Protein: 2g
8. Zucchini Soup
You’ve heard of zucchini noodles and zucchini bread, but have you ever had zucchini soup? Made with lots of fresh herbs and a little bit of cream, this soup is a must-have during the summer. Here’s a tip – make a small herb bouquet to garnish each bowl. It’s pretty and it’ll make your soup taste even better!
Calories: 139, Net Carbs: 6g, Fat: 12g, Protein: 2g
9. Watermelon Soup
First strawberries, now watermelon? What’s happening, am I right? Trust me, it just makes sense to have a watermelon soup for the summer, considering that watermelon is 92% water. This particular recipe is incredibly refreshing and you’ll find yourself downing a lot more bowls of it than you expected to!
Calories: 53, Net Carbs: 10g, Fat: 1g, Protein: 2g
10. Vegan Zucchini Soup
Perfect for all the keto-vegans out there, this zucchini soup is super healthy, low-carb, and delicious. All you need is some zucchini, apple cider vinegar, olive oil, fresh basil, and salt. Blend it all up and enjoy!
Calories: 109, Net Carbs: 5g, Fat: 9g, Protein: 3g
10 Keto Cold Soups for Summer
Looking for some healthy keto cold soup recipes? You will find one you will like from this list of keto summer soups that are super refreshing on scorching hot summer days.
Ingredients
- Chilled Cauliflower Soup
- Cauliflower Leek Soup
- Keto Gazpacho
- Avocado Soup
- Cucumber Soup
- Strawberry Gazpacho
- Mexican Cucumber Soup
- Zucchini Soup
- Watermelon Soup
- Vegan Zucchini Soup
Instructions
- Scroll up and pick your favorite low carb cold soup recipe.
- Click through to find the recipe and enjoy your delicious keto cold soup!
Nutrition Information:
Yield:
4Amount Per Serving: Calories: 140Total Fat: 8gSaturated Fat: 1gSodium: 89mgCarbohydrates: 12gNet Carbohydrates: 7gFiber: 5gProtein: 4g
The nutritional information provided is based on the Chilled Cauliflower Soup (#1 recipe on the list)
Final Thoughts
Say goodbye to boring summer dinners (and the wretched summer heat!) and hello to delicious, refreshing keto cold soups! All of these recipes are super easy to make, and they take just minutes to prepare. So what are you waiting for? Get your soup on!
Let me know in the comments below which of these recipes is your favorite. And if you have any other favorite keto soups, feel free to share them as well! Happy summer, everyone!
Which keto chilled soup recipes will you be trying out first?
More Keto Soup Recipes:
17 Cold Keto Appetizers for Summer
31 High Protein Low Carb Soup Recipes
17 Low Carb Crockpot Soup Recipes
Low Carb Beef Kale and Cannellini Bean Soup In an Instant Pot