The Best 50 High-Protein/Low-Carb/Sugar Free Southern Soups/Stews Recipes

Southern soups and stews can be rich, comforting, and still fit a high-protein, low-carb, sugar-free plan. This list brings you 50 High-Protein/Low-Carb/Sugar Free Southern Soups/Stews Recipes, plus the practical tips you need to cook them without losing the flavor you want.

In this post, “high-protein” means the bowl centers on meat, seafood, eggs, or higher-protein dairy, not piles of starch. “Low-carb” focuses on keeping net carbs down (total carbs minus fiber), so smart swaps matter. “Sugar-free” means no added sugar, and it also means watching hidden sugars that sneak in through broth, canned tomatoes, BBQ sauce, and ketchup.

You’ll see classics with a few Southern-friendly changes. For example, some gumbos use cauliflower rice instead of white rice, and stews thicken with okra, xanthan gum, or a little cream instead of flour. In addition, a few recipes cut back on beans or use smaller portions, so you still get that familiar taste without turning the pot into a carb bomb.

Each recipe includes macro estimates per serving, but treat them as close-range numbers, not a promise. Brands, portion sizes, and even the tomatoes you pick can shift carbs and sugars more than you’d think.

To make this easy to use, you can jump straight to the sections for gumbos and stews, hearty soups, quick budget soups, and specialty bowls that don’t show up on every Southern table. Grab a spoon, check your pantry labels, and let’s cook comfort food that works on busy weeknights, meal prep days, and colder weekends.

How to keep Southern soups and stews low-carb and sugar-free without losing flavor

Southern soup should taste like it simmered all afternoon, even if you started it at 5:30. The trick is to build flavor in layers, then use smart thickeners and add-ins that do not sneak in sugar or starch. You can still get that gumbo depth, that chowder creaminess, and that stew body without flour, potatoes, or sweet sauces.

Think of your pot like a band. The protein is the lead singer, the aromatics are the rhythm section, and the seasoning is the hook you remember. When you keep the “carb instruments” quiet, the flavor has room to get loud.

A few moves make the biggest difference:

Brown your meat hard, then sauté the “holy trinity” (onion, celery, bell pepper) in the drippings.
Use acidic pops (vinegar, mustard, hot sauce) to wake up the broth.
Thicken with okra, filé, xanthan gum, puréed cauliflower, or reduced cream, instead of flour.

Quick rule: If a soup tastes flat without sugar, it usually needs more salt, more acid, or more smoke, not sweetener.

The simple pantry list for low-carb Southern soup nights

If you stock a short list, weeknight soup becomes mix-and-match. You can make gumbo on Tuesday and creamy chicken pepper soup on Thursday without another grocery run.

Start with these pantry staples (they keep flavor high and labels clean):

Broths (chicken, beef, seafood), choose lower-sugar brands when possible.
No-sugar-added tomatoes (diced, crushed, and tomato paste).
Okra (frozen), great for thickening and that classic gumbo feel.
Filé powder (sassafras), for thickening and a light earthy flavor.
Cajun seasoning ingredients (so you can make your own): paprika, garlic powder, onion powder, cayenne, black pepper, dried thyme, dried oregano, salt.
Smoked paprika, for “smoked” flavor without sugary BBQ sauce.
Bay leaves, small thing, big payoff in long simmers.
Hot sauce, check labels, many are naturally sugar-free.
Vinegar (apple cider or distilled), for brightness at the end.
Gelatin or collagen (optional), for body and a richer mouthfeel.
Canned green chiles, easy flavor for chicken soups and chili-style stews.
Cream, to round out spice and add thickness.
Cream cheese, melts into a smooth base for chowders and taco-style soups.
Shredded cheese, best added off heat so it stays silky.
Xanthan gum, powerful thickener with almost no carbs when used right.

Then keep a few freezer proteins on hand so the pot always has a “main event”:

Shrimp
Sausage (andouille-style or smoked), check for added sugar.
Chicken thighs (more forgiving than breasts in soups)
Ground beef
Smoked turkey (necks, wings, or leg meat for greens and gumbo-style pots)

Once you’ve got the base supplies, the rest is mostly technique. For thickness, start small and adjust. Here are low-carb thickening options that work in Southern soups and stews:

Okra: Add 1 to 2 cups sliced okra per pot (about 6 to 8 servings). Simmer 15 to 25 minutes to thicken.
Filé powder: Stir in 1 to 2 teaspoons per pot off heat at the end. Boiling can turn it stringy.
Xanthan gum: Sprinkle 1/8 teaspoon, whisk well, then wait 2 minutes. Add up to 1/4 teaspoon per pot if needed. It thickens fast.
Puréed cauliflower: Blend 1 to 2 cups cooked cauliflower with broth, then stir back in for chowders and creamy stews.
Reduced cream: Simmer 1/2 to 1 cup heavy cream gently to concentrate it, then add to the pot for a richer finish.

For extra body without “thickener taste,” 1 tablespoon gelatin bloomed in cool broth (or 1 to 2 scoops unflavored collagen peptides) can make a thin soup feel slow-cooked.

Carb traps to watch for in classic Southern recipes

A lot of Southern soup recipes start low-carb, then one ingredient pushes the whole pot over the edge. The good news is that most of the traps have simple swaps that keep the same comfort-food feel.

Here are the big carb and sugar traps to watch for:

Flour-heavy roux: Traditional gumbo roux can use 1/2 cup flour or more.
Cornstarch slurry: Common in “quick” thickening, but it hits carbs fast.
Potatoes, sweet potatoes, corn, peas, rice, dumplings: They turn soup into a starch bowl.
Sweet BBQ sauces and ketchup: Easy to forget, especially in chili and smoky stews.
Sweet relish: Shows up in some seafood soups and dressings stirred in at the end.
Sweet onion soup mixes: Hidden sugar and starch, plus lots of additives.
Sweetened canned tomatoes: Some “seasoned” blends add sugar.
Sweetened condensed milk: A classic shortcut in chowders and seafood dips turned soup.

Now for the practical swaps you can use later in the recipes:

Roux tips (keep flavor, cut carbs):
If you want that gumbo “toasty” taste, make a small, dark roux and let it carry the flavor instead of the bulk.

Use 1 tablespoon flour + 1 tablespoon fat per pot (about 6 to 8 servings).
Cook it low and slow until it turns deep brown and smells nutty, then add your trinity and broth.
You cut flour a lot, but you keep the signature flavor.

Prefer a roux-free gumbo? Go all-in on okra plus filé:

Simmer okra early for thickness.
Add filé at the end for that classic finish.
Brown sausage and chicken well so the pot still tastes deep and savory.

Thickening swaps:
Skip cornstarch and use okra, puréed cauliflower, xanthan gum, or reduced cream (amounts above). If you want a “stew” feel, reduce the pot uncovered for 10 to 15 minutes too.

Sugar-free flavor swaps:
When a recipe expects sweetness, replace it with tang and smoke.

Choose no-sugar-added tomatoes and add smoked paprika for “pit” flavor.
Use mustard (yellow or Dijon) to mimic BBQ sharpness without sugar.
Finish with vinegar (1 to 2 teaspoons at a time) to brighten heavy soups.
Add hot sauce for punch, not sweetness.
For Worcestershire, check labels for sugar, or use a small splash of soy sauce or coconut aminos (also check carbs) plus a squeeze of lemon.

Protein boosters (so the bowl satisfies):
Low-carb soups feel complete when the protein is generous.

Add extra chicken or smoked turkey to greens-based soups.
Use turkey sausage or sugar-free smoked sausage for spice and fat balance.
Stir in shrimp or crab near the end so it stays tender.
For creamy soups, blend in plain Greek yogurt or cottage cheese (start with 1/4 to 1/2 cup), then warm gently so it doesn’t separate.
Add collagen peptides if you want more protein without changing flavor.

Smart veggie choices:
Load up on veggies that act like flavor sponges, not starch bricks.

Great picks: greens, celery, peppers, mushrooms, zucchini, cauliflower.
Keep these as optional add-ins (or small portions): corn, peas, potatoes, sweet potatoes.

A simple method is to cook the base soup low-carb, then let family add starch at the table if they want it. You protect your macros, and nobody feels left out.

A quick guide to calculating macros at home (so you can trust your numbers)

You don’t need fancy tools to estimate macros. You just need a notepad (or notes app) and the labels from what you used. This matters because brands vary a lot, especially with sausage, broth, tomatoes, and cheese.

Here’s the easy method:

List every ingredient and how much you used (1 pound sausage, 2 cups broth, 1 can tomatoes).
Look up nutrition from the package label or a reliable database for each ingredient.
Add everything together for the whole pot (calories, protein, fat, total carbs, fiber, sugar).
Divide by servings to get per-bowl numbers.

Soups are tricky because they cook down. If you eyeball “one cup,” your serving size might change every time. For more accurate portions, weigh your pot (or weigh the finished soup in a large bowl on a kitchen scale), then divide by the number of servings. Measuring by weight stays consistent even when the soup reduces.

Macro trust tip: When you change one ingredient (like sausage brand), re-run the numbers. That single swap can change carbs and sugar more than the veggies do.

Finally, keep serving ideas low-carb so the bowl still feels Southern:

Spoon gumbo over cauliflower rice or shredded cabbage.
Add zucchini noodles to chicken soup for a “noodles” feel.
Serve stew with mashed cauliflower instead of potatoes.
Want bread on the side? Try almond flour biscuits as an optional add-on.

Quick food safety note: Add seafood like shrimp or crab near the end, usually 3 to 6 minutes is enough. After cooking, cool soup fast (shallow containers help), refrigerate within 2 hours, and eat within 3 to 4 days (or freeze for longer storage).

Iconic Southern gumbos and stews, made high-protein, low-carb, and sugar-free

Gumbo and stew night can still feel like a Sunday supper, even when you keep carbs low and added sugar at 0 g. The key is choosing the right thickener (okra, filé, a tiny roux, or xanthan gum), then letting browned meat, the holy trinity, and spices do the heavy lifting.

In the recipes below, you’ll see the same Southern building blocks, just with smarter swaps. Think cauliflower rice instead of white rice, turnips or radishes instead of potatoes, and no-sugar-added tomatoes in anything tomato-based. The bowls stay hearty because the protein stays front and center.

southern-belle-stirring-chicken-sausage-gumbo-fb5cb9d3 - Keto Sugar Free

Chicken and Sausage Gumbo (low-carb roux, big Cajun flavor)

This gumbo tastes like a deep, smoky pot that cooked all day, thanks to browned sausage and a dark, tiny roux. You can also skip roux and let okra plus filé thicken the broth while keeping the flavor bold.

Macros (per serving, makes 6): 410 calories, 37 g protein, 6 g net carbs, 25 g fat

Ingredients

1 lb boneless, skinless chicken thighs, cut into bite-size pieces
10 oz andouille sausage or smoked turkey sausage, sliced
1 tbsp avocado oil or bacon fat
1 tbsp all-purpose flour (optional, for a small dark roux)
1 medium yellow onion, diced (about 1 cup)
1 green bell pepper, diced (about 1 cup)
2 celery ribs, diced (about 3/4 cup)
4 garlic cloves, minced
6 cups chicken broth (no-sugar-added)
1 (14.5 oz) can diced tomatoes, no-sugar-added (optional)
2 cups sliced okra (fresh or frozen)
2 bay leaves
2 tsp Cajun seasoning (no sugar)
1/2 tsp dried thyme
1/2 tsp smoked paprika
1 tsp kosher salt (adjust to taste)
1/2 tsp black pepper
1 tsp hot sauce (check label for 0 g added sugar)
1 to 2 tsp filé powder (stir in off heat)
4 cups cauliflower rice, cooked (for serving)
2 tbsp chopped parsley (optional, for serving)
2 scallions, sliced (optional, for serving)

Directions

Pat chicken dry, season with a pinch of salt and pepper, then set aside.
Heat oil in a large heavy pot over medium-high heat.
Brown sausage 3 to 4 minutes, then remove to a plate.
Add chicken, brown 4 to 5 minutes, then remove to the plate.
Reduce heat to medium, then add flour (if using) and stir 3 to 5 minutes until deep tan to light brown.
Add onion, bell pepper, and celery, then cook 6 to 8 minutes until softened.
Stir in garlic, Cajun seasoning, thyme, and smoked paprika, then cook 30 seconds.
Pour in broth while stirring, then add bay leaves and tomatoes (if using).
Return chicken and sausage to the pot, then simmer 20 minutes.
Add okra, simmer 15 to 20 minutes until the broth thickens.
Turn off heat, stir in hot sauce, then stir in filé powder.
Serve over cauliflower rice, then top with parsley and scallions.

Notes

For roux-free gumbo, skip flour and add okra earlier (right after broth) to build thickness.
Filé thickens best off heat, because boiling can turn it stringy.
Keep it sugar-free by using no-sugar-added broth and tomatoes, and sausage with 0 g added sugar.

Smoky Mountain Brunswick Stew (tomato-based, hearty, and sugar-free)

Brunswick stew is pure porch-food comfort, smoky, tangy, and spoon-thick. This version keeps the vibe but drops the sugar and most of the beans, so it fits a high-protein, low-carb plan.

Macros (per serving, makes 6): 360 calories, 38 g protein, 8 g net carbs, 18 g fat

Ingredients

1 tbsp olive oil
1 medium yellow onion, diced (about 1 cup)
2 celery ribs, diced (about 3/4 cup)
1 green bell pepper, diced (about 1 cup)
3 garlic cloves, minced
2 cups cooked shredded chicken (about 12 oz)
2 cups cooked pulled pork (about 12 oz, no sugar added)
1 (14.5 oz) can crushed tomatoes, no-sugar-added
2 tbsp tomato paste, no-sugar-added
3 cups chicken broth, no-sugar-added
1 cup green beans, cut (fresh or frozen)
1/2 cup lima beans (optional, limit for carbs)
2 tbsp apple cider vinegar
1 tbsp yellow mustard (check label for added sugar)
1 tsp smoked paprika
1 tsp chili powder (no sugar)
1/2 tsp black pepper
1 tsp kosher salt (adjust to taste)
1/4 tsp cayenne (optional)
1 bay leaf

Directions

Heat الزيت in a pot over medium heat.
Add onion, celery, and bell pepper, then cook 6 to 8 minutes until soft.
Stir in garlic, cook 30 seconds, then add smoked paprika and chili powder.
Add crushed tomatoes, tomato paste, broth, and bay leaf, then stir well.
Add chicken and pulled pork, then bring to a gentle simmer.
Stir in green beans and lima beans (if using), then simmer 20 to 25 minutes.
Add vinegar and mustard, then simmer 5 more minutes.
Taste, then add salt, pepper, and cayenne as needed.

Notes

For lower carbs, skip lima beans and use 2 cups green beans instead.
If you miss the “BBQ” taste, add more vinegar and smoked paprika, not sweet sauce.
Use pork and chicken seasoned with sugar-free rubs (no brown sugar, no sweet glaze).

young-southern-woman-cooking-crawfish-etouffee-dd03c4b8 - Keto Sugar Free

Louisiana Crawfish Étouffée (served over cauliflower rice)

Étouffée should feel silky and rich, like the crawfish is wrapped in a spicy blanket. A reduced roux or a pinch of xanthan gum gives you that classic thickness without turning the sauce into a flour bomb.

Macros (per serving, makes 4): 330 calories, 28 g protein, 6 g net carbs, 21 g fat (not including cauliflower rice)

Ingredients

1 lb crawfish tails, thawed and drained
3 tbsp butter
1/2 cup diced yellow onion
1/2 cup diced celery
1/2 cup diced green bell pepper
3 garlic cloves, minced
2 tsp Cajun seasoning (no sugar)
1/2 tsp smoked paprika
1 tbsp tomato paste, no-sugar-added
1 1/2 cups seafood stock or chicken broth, no-sugar-added
1 tsp Worcestershire sauce (check label for 0 g added sugar, use sparingly)
1/4 tsp xanthan gum (optional, for thickening)
2 tbsp chopped scallions
2 tbsp chopped parsley
1 tbsp lemon juice
1/2 tsp kosher salt (adjust to taste)
1/4 tsp black pepper
3 cups cauliflower rice, cooked (for serving)

Directions

Melt butter in a skillet over medium heat.
Add onion, celery, and bell pepper, then cook 6 to 8 minutes until soft.
Stir in garlic, Cajun seasoning, and paprika, then cook 30 seconds.
Stir in tomato paste, cook 1 minute, then pour in stock.
Simmer 5 minutes, then add Worcestershire and black pepper.
If using xanthan gum, sprinkle it in while whisking, then simmer 2 minutes.
Add crawfish tails, simmer gently 3 to 4 minutes until warmed through.
Turn off heat, stir in lemon juice, scallions, and parsley.
Serve over cauliflower rice.

Notes

Prefer a reduced roux? Swap xanthan for 1 tsp flour cooked in butter for 2 minutes, then proceed.
Keep heat gentle once crawfish goes in, because boiling turns it rubbery.
Need a swap? Use shrimp (peeled and deveined) and simmer just 2 to 3 minutes until pink.

southern-belle-cooking-seafood-gumbo-a0488e5d - Keto Sugar Free

Seafood Gumbo (shrimp, crab, and okra)

Seafood gumbo is all about timing. Build the broth first, then add delicate seafood at the end so it stays tender and sweet. Okra plus filé gives you body without flour.

Macros (per serving, makes 6): 320 calories, 32 g protein, 7 g net carbs, 17 g fat (not including cauliflower rice)

Ingredients

1 tbsp avocado oil
12 oz andouille sausage or smoked turkey sausage, sliced
1 medium yellow onion, diced (about 1 cup)
1 green bell pepper, diced (about 1 cup)
2 celery ribs, diced (about 3/4 cup)
4 garlic cloves, minced
6 cups seafood stock or chicken broth, no-sugar-added
2 cups sliced okra (fresh or frozen)
2 bay leaves
2 tsp Cajun seasoning (no sugar)
1/2 tsp dried thyme
1/2 tsp smoked paprika
1 lb shrimp, peeled and deveined
8 oz crab meat or crab claw meat, picked over
1 to 2 tsp filé powder (off heat)
1 tbsp hot sauce (check label)
1 tsp kosher salt (adjust to taste)
1/2 tsp black pepper
4 cups cauliflower rice, cooked (for serving)
2 tbsp chopped parsley (optional)

Directions

Heat oil in a pot over medium-high heat.
Brown sausage 3 to 4 minutes, then keep it in the pot.
Add onion, bell pepper, and celery, then cook 6 to 8 minutes.
Stir in garlic and seasonings, then cook 30 seconds.
Pour in stock, add bay leaves, then bring to a simmer.
Add okra, then simmer 20 minutes to thicken.
Reduce heat to medium-low, then add shrimp and cook 3 to 4 minutes.
Stir in crab meat, cook 1 minute, then turn off heat.
Stir in hot sauce, then stir in filé powder.
Serve over cauliflower rice, topped with parsley.

Notes

Add shrimp only at the end, because it turns tough fast.
If you can, make quick shellfish stock by simmering shrimp shells in water with a bay leaf for 20 minutes, then strain. It boosts flavor without carbs.
Crab claw meat works great here, because it stays chunky in hot broth.

Cowboy Stew (protein-packed, low-carb comfort bowl)

Cowboy stew is usually loaded with potatoes and beans, but you can keep the same campfire feel with radishes or turnips and a smaller, smarter bean choice. The smoked sausage does the “slow-cooked” work even on a weeknight.

Macros (per serving, makes 6): 430 calories, 34 g protein, 9 g net carbs, 28 g fat

Ingredients

1 tbsp olive oil
1 lb ground beef (85% to 90% lean)
10 oz smoked sausage, sliced (check for 0 g added sugar)
1 medium yellow onion, diced (about 1 cup)
1 green bell pepper, diced (about 1 cup)
3 garlic cloves, minced
1 1/2 cups radishes, halved (or 1 1/2 cups diced turnips)
1 (14.5 oz) can diced tomatoes, no-sugar-added
2 tbsp tomato paste, no-sugar-added
4 cups beef broth, no-sugar-added
1/2 cup black soybeans, drained and rinsed (optional)
1 tsp smoked paprika
1 tsp chili powder (no sugar)
1/2 tsp ground cumin
1 tsp kosher salt (adjust to taste)
1/2 tsp black pepper
1 bay leaf

Directions

Heat oil in a pot over medium-high heat.
Brown ground beef 6 to 8 minutes, then season with salt and pepper.
Add sausage, cook 2 minutes, then add onion and bell pepper.
Cook 5 to 6 minutes, then stir in garlic and spices for 30 seconds.
Add radishes or turnips, then stir in tomatoes, tomato paste, and broth.
Add bay leaf, then simmer uncovered 25 to 35 minutes until tender.
Stir in black soybeans (if using), then simmer 5 minutes.
Taste, then adjust salt and spice.

Notes

Radishes lose their bite as they simmer, and they act like “potatoes” without the carbs.
Want even fewer carbs? Skip beans entirely and add extra bell pepper or zucchini.
Slow-simmer tip: keep it at a gentle bubble, because hard boiling makes beef tough.

uncle-bubba-crab-stew-southern-farmhouse-kitchen-19a70078 - Keto Sugar Free

Crab Stew (rich, creamy, and still low-carb)

This is a Southern-style “special occasion” bowl, buttery, creamy, and full of crab. It stays low-carb by thickening with cream cheese instead of flour, so the texture stays plush and spoon-coating.

Macros (per serving, makes 4): 520 calories, 33 g protein, 6 g net carbs, 40 g fat

Ingredients

3 tbsp butter
1/2 cup diced celery
2 tbsp minced shallot or onion
2 garlic cloves, minced
2 cups seafood stock or chicken broth, no-sugar-added
4 oz cream cheese, softened
1 cup heavy cream
1 lb crab meat, picked over (or crab claw meat)
2 tsp Old Bay-style seasoning (check for sugar)
1/4 tsp cayenne (optional)
1/2 tsp black pepper
1 tbsp lemon juice
1 tbsp chopped parsley (optional)
1/2 tsp kosher salt (adjust to taste)

Directions

Melt butter in a pot over medium heat.
Add celery and shallot, then cook 4 to 5 minutes until soft.
Stir in garlic, cook 30 seconds, then pour in stock.
Reduce heat to medium-low, then whisk in cream cheese until smooth.
Stir in heavy cream, then warm gently for 3 to 4 minutes.
Add crab meat, Old Bay-style seasoning, pepper, and cayenne.
Heat 2 to 3 minutes, keeping it below a simmer.
Turn off heat, stir in lemon juice and parsley, then taste for salt.

Notes

If it gets too thick, loosen with a splash of stock, then warm gently.
Dairy-free option: swap heavy cream for unsweetened coconut cream, and skip cream cheese (use 1/4 tsp xanthan gum to thicken).
Keep the heat low once crab goes in, because boiling can break the cream and toughen the crab.

Chicken Bog (Carolina-style, low-carb twist)

Chicken bog is cozy, peppery, and sausage-forward, like chicken and rice with a Southern accent. This version uses riced cauliflower, plus a little konjac rice if you want that classic “bog” texture.

Macros (per serving, makes 6): 390 calories, 35 g protein, 7 g net carbs, 24 g fat

Ingredients

1 1/2 lb boneless, skinless chicken thighs
12 oz smoked sausage, sliced (check for 0 g added sugar)
1 tbsp olive oil
1 medium yellow onion, diced (about 1 cup)
3 garlic cloves, minced
5 cups chicken broth, no-sugar-added
2 bay leaves
1 tsp dried thyme
1 tsp black pepper (bog should be peppery)
1 tsp kosher salt (adjust to taste)
6 cups cauliflower rice (fresh or frozen)
1 cup konjac rice, rinsed and drained (optional)
2 scallions, sliced (optional)

Directions

Heat oil in a pot over medium-high heat, then brown sausage 3 minutes.
Remove sausage to a plate, then add chicken thighs to the pot.
Brown chicken 3 to 4 minutes per side, then remove to the plate.
Add onion, cook 5 minutes, then stir in garlic for 30 seconds.
Pour in broth, add bay leaves, thyme, pepper, and salt, then bring to a simmer.
Return chicken to the pot, cover, then simmer 20 minutes.
Remove chicken, shred it, then return it to the pot with sausage.
Stir in cauliflower rice and konjac rice (if using), then simmer 5 to 7 minutes.
Turn off heat, rest 5 minutes, then top with scallions.

Notes

Konjac rice adds “chew” without many carbs, but it’s optional.
If using frozen cauliflower rice, simmer a few extra minutes to cook off water.
Keep it sugar-free by using sausage and broth with 0 g added sugar.

Shrimp and Okra Gumbo (coastal classic with a clean ingredient list)

This gumbo is lighter than the sausage-heavy versions but still tastes coastal and bold. Okra does the thickening naturally, so the ingredient list stays simple and low-carb.

Macros (per serving, makes 5): 290 calories, 33 g protein, 7 g net carbs, 13 g fat (not including cauliflower rice)

Ingredients

1 tbsp avocado oil
1 medium yellow onion, diced (about 1 cup)
1 green bell pepper, diced (about 1 cup)
2 celery ribs, diced (about 3/4 cup)
4 garlic cloves, minced
6 cups seafood stock or chicken broth, no-sugar-added
3 cups sliced okra (fresh or frozen)
2 bay leaves
2 tsp Cajun seasoning (no sugar)
1/2 tsp dried thyme
1/2 tsp smoked paprika
1 lb shrimp, peeled and deveined
1 to 2 tsp filé powder (off heat)
1 tbsp hot sauce (check label)
1 tsp kosher salt (adjust to taste)
1/2 tsp black pepper
3 cups cauliflower rice, cooked (for serving)
2 tbsp chopped parsley (optional)

Directions

Heat oil in a pot over medium heat.
Add onion, bell pepper, and celery, then cook 6 to 8 minutes.
Stir in garlic and seasonings, then cook 30 seconds.
Add broth, bay leaves, and okra, then bring to a simmer.
Simmer 25 minutes, stirring now and then, until thickened.
Add shrimp, cook 3 to 4 minutes until pink and curled.
Turn off heat, stir in hot sauce, then stir in filé powder.
Serve over cauliflower rice, topped with parsley.

Notes

Frozen okra works great, and it’s often less slimy than fresh.
For more smoke without sugar, add 1/4 tsp smoked paprika or a pinch of chipotle powder.
If the pot gets too thick, add a splash of broth, then warm gently.

Oyster Stew (holiday-style, sugar-free and fast)

Oyster stew is pure Southern simplicity, briny oysters, warm cream, and peppery heat. Treat it like a gentle lullaby, not a hard boil, and the oysters stay tender.

Macros (per serving, makes 4): 360 calories, 22 g protein, 5 g net carbs, 28 g fat

Ingredients

2 tbsp butter
1/2 cup finely diced celery
2 tbsp minced shallot (optional)
2 cups heavy cream
1 cup seafood stock or chicken broth, no-sugar-added
1 lb fresh oysters with liquor (or 2 (8 oz) jars oysters, drained with liquor reserved)
1/2 tsp kosher salt (adjust to taste)
1/2 tsp black pepper
1/2 tsp sweet paprika
1 pinch cayenne (optional)

Directions

Melt butter in a pot over medium heat.
Add celery and shallot, then cook 4 minutes until soft.
Stir in cream and stock, then warm until steaming, not boiling.
Add oysters and their liquor, then cook 2 to 4 minutes gently.
Turn off heat when oyster edges curl and they look plump.
Season with salt, pepper, paprika, and cayenne, then serve right away.

Notes

Keep the heat gentle. Boiling makes oysters tough and can cause the cream to split.

Jarred oysters work fine, just avoid ones packed with added sugar (rare, but check).
If you want a thicker stew, whisk in 2 oz cream cheese over low heat.

Burgoo (slow-cooked multi-meat stew, made low-carb)

Burgoo is the Kentucky “everything-in-the-pot” stew, smoky, meaty, and meant for a long simmer. This version keeps the tradition but drops corn and potatoes, then uses turnips, cabbage, and okra for that stew-like body.

Macros (per serving, makes 8): 390 calories, 40 g protein, 8 g net carbs, 21 g fat

Ingredients

1 tbsp olive oil
1 1/2 lb beef chuck, cut into 1-inch cubes
1 lb boneless, skinless chicken thighs, cut into chunks
8 oz venison stew meat (optional)
1 medium yellow onion, diced (about 1 cup)
2 celery ribs, diced (about 3/4 cup)
1 green bell pepper, diced (about 1 cup)
4 garlic cloves, minced
6 cups beef broth or chicken broth, no-sugar-added
1 (14.5 oz) can diced tomatoes, no-sugar-added
2 tbsp tomato paste, no-sugar-added
2 cups chopped cabbage
1 1/2 cups diced turnips
1 cup green beans, cut
1 cup sliced okra (fresh or frozen)
2 bay leaves
1 tsp smoked paprika
1 tsp black pepper
1 1/2 tsp kosher salt (adjust to taste)
2 tsp apple cider vinegar (finish)

Directions

Heat oil in a large pot over medium-high heat.
Brown beef in batches 6 to 8 minutes total, then set aside.
Brown chicken 3 to 4 minutes, then return beef to the pot (add venison if using).
Add onion, celery, and bell pepper, then cook 6 minutes.
Stir in garlic and smoked paprika, then cook 30 seconds.
Add broth, tomatoes, tomato paste, and bay leaves, then bring to a simmer.
Cover and simmer 60 minutes, stirring now and then.
Add cabbage, turnips, green beans, and okra, then simmer 30 to 40 minutes.
Turn off heat, stir in vinegar, then taste and adjust salt and pepper.

Notes

Slow cooker option: brown meats first, then cook on low 7 to 8 hours, adding cabbage and okra in the last 60 to 90 minutes.
Okra thickens as it cooks, so give it time before adding any other thickener.
Keep it low-carb by skipping corn, potatoes, and carrots, and going heavier on cabbage and green beans instead.

Hearty Southern soups and chowders that stay low-carb and sugar-free

Creamy chowders, thick diner soups, and big Sunday pots can still work on a low-carb, sugar-free plan. The trick is simple: keep the protein generous, swap the starch for smart vegetables, and thicken with reduction, blended veggies, or dairy instead of flour.

Below are Southern-style favorites, written to taste familiar while keeping added sugar at 0 g. Macros are estimates per serving, and your brands will change them a bit.

If a “classic” soup feels too thin without flour, simmer it uncovered first. Reduction builds body without adding carbs.

Vegetable Beef Soup (garden flavor, fewer carbs)

This one eats like a garden stew with beefy broth, but it skips the starchy vegetables. Cabbage and zucchini soak up flavor like little sponges, so each bite still feels hearty.

Macros (per serving, makes 6): 320 calories, 32 g protein, 6 g net carbs, 16 g fat

Ingredients

1 1/2 lb beef stew meat, bite-size pieces
1 tbsp avocado oil
1 medium yellow onion, diced (about 1 cup)
4 cups beef broth, no-sugar-added
1 (14.5 oz) can diced tomatoes, no-sugar-added
2 cups chopped cabbage
1 1/2 cups green beans, cut (fresh or frozen)
1 1/2 cups zucchini, diced
1 tsp kosher salt, adjust to taste
1/2 tsp black pepper

Directions

Heat oil in a large pot over medium-high heat.
Brown beef 6 to 8 minutes, then add onion and cook 3 minutes.
Pour in broth and tomatoes, then bring to a simmer.
Add cabbage and green beans, simmer 25 minutes.
Stir in zucchini, simmer 10 minutes, then season to taste.

Notes

For a thicker soup, simmer uncovered the last 10 to 15 minutes.
Keep labels clean, because some “tomato” cans include added sugar.

Baked Potato Soup (loaded style, made with cauliflower)

You still get the “loaded” vibe, bacon, cheddar, sour cream, but cauliflower takes the place of potatoes. A small amount of radish adds bite, so it doesn’t feel like baby food.

Macros (per serving, makes 6): 410 calories, 27 g protein, 6 g net carbs, 31 g fat

Ingredients

6 slices bacon, chopped
1 tbsp butter
1 medium yellow onion, diced (about 1 cup)
6 cups cauliflower florets (about 1 1/2 lb)
1 cup radishes, diced small
4 cups chicken broth, no-sugar-added
4 oz cream cheese, softened
1 cup shredded cheddar cheese
1/2 cup sour cream
1 tsp garlic powder
1/2 tsp black pepper

Directions

Cook bacon in a pot until crisp, then remove to drain.
Add butter and onion, cook 5 minutes.
Add cauliflower, radish, broth, and seasonings, then simmer 20 minutes.
Stir in cream cheese until smooth, then add cheddar off heat.
Serve with sour cream and bacon on top.

Notes

Extra protein option: blend 1/2 cup cottage cheese until smooth, then stir in off heat.
Warm gently after adding dairy, because hard boiling can split it.

Corn Chowder (Southern comfort, low-carb “corn” trick)

Corn chowder tastes like summer, but corn can push carbs up fast. The solution: use a little corn for flavor (or skip it) and bulk the bowl with yellow squash.

Macros (per serving, makes 6, no corn): 360 calories, 25 g protein, 6 g net carbs, 26 g fat
Macros (per serving, makes 6, with 1/2 cup corn): 375 calories, 25 g protein, 8 g net carbs, 26 g fat

Ingredients

8 oz smoked sausage, diced (check for 0 g added sugar)
1 tbsp butter
1/2 cup celery, diced
1 medium onion, diced (about 1 cup)
3 cups yellow squash, chopped
4 cups chicken broth, no-sugar-added
3/4 cup heavy cream
1/2 cup corn kernels (optional)
1/2 tsp smoked paprika
1/2 tsp kosher salt, adjust to taste

Directions

Brown sausage in a pot 3 minutes, then add butter.
Cook celery and onion 5 minutes.
Add squash, broth, paprika, and salt, then simmer 15 minutes.
Stir in cream and corn (if using), then warm 3 minutes.
Mash a few squash pieces in the pot for more body.

Notes

No-corn trick: add an extra pinch of smoked paprika for “sweet corn” vibes.
If you use corn, keep it measured, because carbs climb quickly.

Creamy White Chicken Chili (high-protein, low-carb bowl)

This one is thick, creamy, and built for meal prep. Skipping beans keeps carbs down, but black soybeans work if you want that classic chili texture.

Macros (per serving, makes 6, no beans): 420 calories, 44 g protein, 5 g net carbs, 24 g fat
Macros (per serving, makes 6, with 1/2 cup black soybeans): 435 calories, 46 g protein, 7 g net carbs, 24 g fat

Ingredients

1 1/2 lb boneless chicken thighs or breasts, diced
1 tbsp olive oil
1 medium onion, diced (about 1 cup)
1 (4 oz) can diced green chiles
4 cups chicken broth, no-sugar-added
6 oz cream cheese, softened
1 tsp ground cumin
1 tsp chili powder, no sugar
1/2 tsp garlic powder
1/2 cup black soybeans, drained (optional)

Directions

Sauté onion in oil 4 minutes.
Add chicken, cook 5 minutes.
Stir in chiles, broth, and spices, then simmer 15 minutes.
Whisk in cream cheese over low heat until smooth.
Add black soybeans (if using), warm 3 minutes.

Notes

For thicker texture without flour, reduce uncovered 8 to 10 minutes before adding cream cheese.
Add acidity at the end with a squeeze of lime, if you like.

Southern Tomato Soup (diner-style, sugar-free)

This is the grilled-cheese buddy, but it holds up on its own. Using no-sugar-added tomatoes keeps the flavor bright instead of candy-sweet.

Macros (per serving, makes 6): 210 calories, 9 g protein, 7 g net carbs, 16 g fat

Ingredients

2 tbsp butter
1/2 cup onion, minced
2 garlic cloves, minced
2 (14.5 oz) cans crushed tomatoes, no-sugar-added
2 cups chicken broth, no-sugar-added
1/2 cup heavy cream
1 tsp dried basil (or 1 tbsp fresh)
1/2 tsp kosher salt, adjust to taste
1/4 tsp black pepper

Directions

Cook onion in butter 5 minutes.
Add garlic, cook 30 seconds.
Stir in tomatoes, broth, basil, salt, and pepper.
Simmer 15 minutes, then stir in cream.
Taste and adjust seasoning, then serve.

Notes

Optional pairing: serve with low-carb pimento cheese toast on keto bread.
Tomato brands vary, so always check for added sugar.

Broccoli-Cheddar Soup (extra protein, no flour)

This soup should feel like a warm sweater. Blending the stems gives you natural thickness, and slow-melted cheese keeps it smooth.

Macros (per serving, makes 6): 380 calories, 26 g protein, 6 g net carbs, 28 g fat

Ingredients

2 tbsp butter
1/2 cup onion, diced
4 cups chicken broth, no-sugar-added
6 cups broccoli (florets and chopped stems)
1 cup heavy cream
2 1/2 cups shredded cheddar cheese
1 tsp Dijon mustard (check for added sugar)
1/2 tsp garlic powder
1/2 tsp black pepper

Directions

Cook onion in butter 5 minutes.
Add broth and broccoli stems, simmer 10 minutes.
Add florets, simmer 6 minutes.
Blend about half the soup, then return to the pot.
Stir in cream, then add cheddar slowly off heat.

Notes

Optional protein boost: add 1 1/2 cups cooked chopped chicken or 4 slices turkey bacon, crumbled.
Add cheese gradually, because a big dump can turn grainy.

Ham and “Potato” Soup (leftover ham, low-carb swap)

This is the day-after-holiday pot that saves you from another sandwich. Cauliflower gives the “potato” feel, and celery root adds a more classic texture if you can spare a few carbs.

Macros (per serving, makes 6): 360 calories, 28 g protein, 7 g net carbs, 24 g fat

Ingredients

1 tbsp butter
1 medium onion, diced (about 1 cup)
2 celery ribs, diced (about 3/4 cup)
4 cups chicken broth, no-sugar-added
5 cups cauliflower florets
1 cup celery root (celeriac), diced (optional)
2 cups cooked ham, diced
3/4 cup heavy cream
1 tsp black pepper
1/2 tsp kosher salt, adjust to taste

Directions

Cook onion and celery in butter 6 minutes.
Add broth, cauliflower, and celeriac (if using), then simmer 20 minutes.
Stir in ham, simmer 5 minutes.
Add cream, warm 3 minutes.
Mash lightly for thickness, then season to taste.

Notes

Storage: cool fast, then refrigerate up to 4 days, or freeze up to 3 months.
If it thickens in the fridge, loosen with broth, then warm gently.

Chicken and Dumplings Soup (low-carb dumpling option)

You can keep the cozy chicken broth and still skip the flour dumplings. Almond flour dumplings puff up tender, or you can go dumpling-free and add more vegetables.

Macros (per serving, makes 6, with dumplings): 440 calories, 38 g protein, 8 g net carbs, 28 g fat
Macros (per serving, makes 6, no dumplings): 330 calories, 40 g protein, 5 g net carbs, 16 g fat

Ingredients

2 tbsp butter
1 medium onion, diced (about 1 cup)
2 celery ribs, diced (about 3/4 cup)
6 cups chicken broth, no-sugar-added
3 cups cooked shredded chicken
1 cup heavy cream (optional, for richer broth)
1 tsp poultry seasoning
1/2 tsp black pepper
1/2 tsp kosher salt, adjust to taste
3/4 cup almond flour (dumplings)
1 tsp baking powder (dumplings)
1 large egg (dumplings)

Directions

Cook onion and celery in butter 6 minutes.
Add broth, seasonings, and chicken, then simmer 10 minutes.
Stir in cream (if using), then keep at a gentle simmer.
Mix almond flour, baking powder, and egg, then drop spoonfuls on top.
Cover and simmer 8 minutes, then uncover 2 minutes to set.

Notes

For dumpling-free bowls, add 2 cups chopped zucchini or cabbage and simmer 8 minutes.
Keep the simmer gentle, because hard boiling breaks dumplings apart.

Sweet Potato Soup (lower-carb version that still tastes Southern)

Sweet potato tastes like home, but it’s not low-carb. Use a small amount for flavor, then let cauliflower carry the weight, or go fully low-carb with pumpkin.

Macros (per serving, makes 6, with 8 oz sweet potato): 260 calories, 16 g protein, 12 g net carbs, 16 g fat
Macros (per serving, makes 6, pumpkin version): 230 calories, 16 g protein, 8 g net carbs, 15 g fat

Ingredients

1 tbsp butter
1/2 cup onion, diced
8 oz sweet potato, peeled and diced (optional, raises carbs)
4 cups cauliflower florets
1/2 cup roasted carrots, chopped (optional, limit for carbs)
4 cups chicken broth, no-sugar-added
1 tsp cinnamon
1/4 tsp nutmeg
1 cup cooked shredded chicken (optional, for more protein)
1/2 cup heavy cream
1 (15 oz) can pumpkin purée, unsweetened (swap for sweet potato)

Directions

Cook onion in butter 5 minutes.
Add sweet potato (or pumpkin later), cauliflower, broth, and spices.
Simmer until tender, 18 to 22 minutes.
Blend until smooth, then stir in chicken (if using).
Add cream, warm 2 minutes, then serve.

Notes

Sweet potato pushes carbs up fast, so measure it, don’t free-pour.
Pumpkin gives a similar cozy flavor with fewer carbs in most servings.

Collard Greens and Beans Soup (soul-food inspired, bean-light)

This pot tastes like smoked meat and slow Sundays. Collards need time, so give them a longer simmer, then let mushrooms stand in for beans by default.

Macros (per serving, makes 6, bean-free): 240 calories, 26 g protein, 6 g net carbs, 11 g fat
Macros (per serving, makes 6, with 1/2 cup white beans): 270 calories, 27 g protein, 10 g net carbs, 11 g fat

Ingredients

1 tbsp olive oil
1 medium onion, diced (about 1 cup)
3 garlic cloves, minced
6 cups chicken broth, no-sugar-added
1 lb collard greens, chopped
12 oz smoked turkey, chopped (legs, wings, or meat)
8 oz mushrooms, sliced
1/2 cup canned white beans, rinsed (optional)
1 tbsp apple cider vinegar (finish)
1/2 tsp black pepper
1/2 tsp kosher salt, adjust to taste

Directions

Cook onion in oil 5 minutes, then add garlic 30 seconds.
Add broth, collards, smoked turkey, pepper, and salt.
Simmer 35 to 45 minutes until collards are tender.
Stir in mushrooms, simmer 8 minutes.
Add beans (if using) and vinegar, warm 2 minutes.

Notes

Collards soften slowly, so don’t rush the simmer.
Vinegar at the end keeps the flavor lively without sugar.

Butternut Squash Soup (cozy spices, lower-carb approach)

Squash soup can be a carb sneak. Keep the portion smaller, boost protein with Greek yogurt, and let cauliflower lighten the base.

Macros (per serving, makes 6): 220 calories, 16 g protein, 9 g net carbs, 12 g fat

Ingredients

1 tbsp butter
1/2 cup onion, diced
3 cups butternut squash, cubed (keep portion controlled)
4 cups cauliflower florets
4 cups chicken broth, no-sugar-added
1 tsp curry powder (optional)
1/2 tsp cinnamon
3/4 tsp kosher salt, adjust to taste
1/2 cup plain Greek yogurt
1 tbsp collagen peptides (optional)

Directions

Cook onion in butter 5 minutes.
Add squash, cauliflower, broth, and spices, then simmer 20 minutes.
Blend until smooth.
Cool 2 minutes, then whisk in Greek yogurt.
Stir in collagen (if using), then taste and serve.

Notes

Avoid boiling after adding yogurt, because it can separate.
Lower-carb swap: use 1 cup kabocha plus extra cauliflower, instead of more squash.

Black-Eyed Pea Soup (good-luck flavor, low-carb portioning)

You can keep the smoky, “good-luck” taste without turning the bowl into a bean pot. A small scoop of peas works, but mushrooms and greens keep it low-carb by default.

Macros (per serving, makes 6, no peas): 260 calories, 30 g protein, 6 g net carbs, 13 g fat
Macros (per serving, makes 6, with 3/4 cup peas): 290 calories, 31 g protein, 12 g net carbs, 13 g fat

Ingredients

1 tbsp olive oil
1 medium onion, diced (about 1 cup)
2 celery ribs, diced (about 3/4 cup)
2 garlic cloves, minced
6 cups chicken broth, no-sugar-added
10 oz smoked turkey or ham, diced
8 oz mushrooms, chopped
3 cups chopped kale or turnip greens
3/4 cup cooked black-eyed peas (optional)
1/2 tsp smoked paprika
1/2 tsp black pepper

Directions

Cook onion and celery in oil 6 minutes.
Add garlic 30 seconds, then add broth and smoked meat.
Simmer 20 minutes for smoky flavor.
Add mushrooms and greens, simmer 10 minutes.
Stir in peas (if using), warm 3 minutes, then serve.

Notes

Rinse canned peas well, if you use them.
Smoked paprika helps when your meat is leaner.

Creamy Tomato Basil Soup (smooth, rich, and sugar-free)

This is the silkier, basil-forward cousin to classic tomato soup. A quick blend makes it smooth, and cream rounds out the acidity without adding sugar.

Macros (per serving, makes 6): 240 calories, 6 g protein, 7 g net carbs, 21 g fat

Ingredients

2 tbsp butter
2 garlic cloves, minced
2 (14.5 oz) cans crushed tomatoes, no-sugar-added
2 cups chicken broth, no-sugar-added
3/4 cup heavy cream
1/2 cup fresh basil leaves (or 1 tbsp dried)
1/2 tsp kosher salt, adjust to taste
1/4 tsp black pepper

Directions

Warm butter, then cook garlic 30 seconds.
Add tomatoes and broth, simmer 12 minutes.
Blend with basil until smooth (careful with hot liquid).
Return to pot, stir in cream.
Warm 2 minutes, then season to taste.

Notes

Use an immersion blender for the easiest cleanup.
If tomatoes taste sharp, add a bit more cream, not sweetener.

Tennessee Onion Soup (deep onion flavor without the carbs)

Slow onions taste sweet, even with zero sugar. Keep the heat low, stir often, and you’ll get that deep flavor without burning.

Macros (per serving, makes 6): 190 calories, 10 g protein, 6 g net carbs, 14 g fat

Ingredients

3 tbsp butter
4 large yellow onions, thinly sliced (about 6 cups)
1 tsp kosher salt, plus more to taste
1/2 tsp black pepper
5 cups beef broth, no-sugar-added
1 tsp dried thyme
1 tbsp Worcestershire sauce (check label, use a small amount)
1 cup shredded Gruyère or Swiss cheese (for topping)

Directions

Melt butter over medium-low heat, then add onions and salt.
Cook 35 to 45 minutes, stirring often, until deep golden.
Add pepper, thyme, broth, and Worcestershire.
Simmer 10 minutes.
Ladle into bowls, top with cheese, then melt under a broiler if you want.

Notes

To avoid burning, keep heat medium-low and add 1 to 2 tbsp broth if the pot dries.
Skip croutons, then you keep the whole bowl low-carb.

Sausage and Bean Soup (fast weeknight version, bean-light)

Smoked sausage makes this taste slow-cooked, even when it’s done fast. Black soybeans are the easiest low-carb “bean” option, and rinsing cuts sodium.

Macros (per serving, makes 6, no beans): 360 calories, 23 g protein, 6 g net carbs, 27 g fat
Macros (per serving, makes 6, with 1/2 cup black soybeans): 385 calories, 26 g protein, 8 g net carbs, 27 g fat

Ingredients

12 oz smoked sausage, sliced (check for 0 g added sugar)
1 tbsp olive oil (if needed)
1 medium onion, diced (about 1 cup)
4 cups chicken broth, no-sugar-added
1 (14.5 oz) can diced tomatoes, no-sugar-added
4 cups chopped kale
8 oz mushrooms, sliced
1/2 cup black soybeans, drained and rinsed (optional)
1/2 tsp red pepper flakes
1/2 tsp black pepper

Directions

Brown sausage 3 minutes, add oil only if the pot is dry.
Add onion, cook 5 minutes.
Stir in broth and tomatoes, simmer 10 minutes.
Add kale and mushrooms, simmer 6 minutes.
Add black soybeans (if using), warm 3 minutes, then serve.

Notes

Sodium control: choose lower-sodium broth, rinse beans, and salt at the end.
Want it creamier? Stir in 2 tbsp heavy cream per bowl.

Quick, budget-friendly, and specialty Southern soups that still hit your macros

Some nights you need soup that behaves like a good shortcut: low effort, low cost, and still tastes like you meant to make it. This section leans hard on pantry cans, frozen vegetables, rotisserie chicken, and slow cookers. You’ll get Southern comfort, but with swaps that keep bowls high-protein, low-carb, and sugar-free (check labels anyway, because broths, tomatoes, and sausage can sneak in sugar).

Macros are estimates per serving and assume mainstream ingredients. If you use a sweeter sausage or a higher-carb canned tomato blend, your numbers will climb.

7-Can Soup (dump-and-go, low-carb pantry version)

This is the “clean-out-the-pantry” soup that still feels like a real meal. The flavor comes from no-sugar-added tomatoes, green chiles, and a salty, savory broth base.

Prep time: 5 minutes. Cook time: 15 to 20 minutes.
Macros (per serving, makes 4): 290 calories, 32 g protein, 6 g net carbs, 14 g fat

Ingredients

1 (14.5 oz) can diced tomatoes, no-sugar-added
1 (4 oz) can diced green chiles
3 cups chicken broth, no-sugar-added
2 (5 oz) cans chicken, drained
1 (8 oz) can mushrooms, drained
1 (13 to 15 oz) can spinach, drained (or 8 oz frozen, thawed and squeezed)
1/2 cup black soybeans, drained and rinsed (optional, or skip)
1 tsp garlic powder
1/2 tsp smoked paprika
Salt and black pepper, to taste

Directions

Add everything to a pot and stir well.
Simmer 15 to 20 minutes, stirring once or twice.
Taste, then adjust salt and pepper.

Notes

For more heat, add cayenne, chipotle powder, or a few shakes of sugar-free hot sauce.
Want it richer? Stir in 2 tablespoons heavy cream per bowl.

Rotisserie Chicken Noodle Soup (noodles swapped, still cozy)

This keeps the classic “chicken noodle” comfort, but swaps noodles for zucchini noodles or shredded cabbage, which soak up broth without the carb hit.

Prep time: 10 minutes. Cook time: 20 minutes.
Macros (per serving, makes 6): 260 calories, 30 g protein, 6 g net carbs, 12 g fat

Ingredients

6 cups chicken broth, no-sugar-added
3 cups shredded rotisserie chicken (skin removed if you want it leaner)
1 cup celery, chopped
1/4 cup carrot, thin-sliced (optional, keep it small)
2 tsp poultry seasoning
2 garlic cloves, minced
3 cups shredded cabbage or 4 cups zucchini noodles
Salt and black pepper, to taste
1 tbsp lemon juice (optional, for brightness)

Directions

Bring broth to a simmer, then add celery, carrot (if using), garlic, and seasoning.
Simmer 10 minutes, then stir in chicken.
Add cabbage (5 minutes) or zucchini noodles (2 minutes), then turn off heat.
Finish with lemon juice, then season to taste.

Notes

Storage: refrigerate up to 4 days. Keep “noodles” separate if you hate soft texture.
Freeze the base without zucchini noodles, then add fresh when reheating.

Taco Soup (sugar-free seasoning, low-carb bowl)

Taco soup should taste bold and a little messy, like a good tailgate. Keep it sugar-free with your own seasoning, then decide whether you want no beans or black soybeans.

Prep time: 10 minutes. Cook time: 25 minutes.
Macros (per serving, makes 6, with black soybeans): 410 calories, 32 g protein, 7 g net carbs, 27 g fat

Ingredients

1 lb ground beef or ground turkey
1 tbsp olive oil (if needed)
1 cup onion, diced
1 bell pepper, diced
1 (14.5 oz) can diced tomatoes, no-sugar-added
3 cups beef or chicken broth, no-sugar-added
1/2 cup black soybeans, drained and rinsed (optional)
2 tsp chili powder (no sugar)
1 tsp ground cumin
1 tsp garlic powder
Salt, to taste

Directions

Brown meat in a pot, then drain if needed.
Add onion and pepper, then cook 5 minutes.
Stir in tomatoes, broth, spices, and beans (if using).
Simmer 15 minutes, then taste and salt as needed.

Notes

Toppings make it: cheddar, sour cream, avocado, and chopped cilantro.
Add heat with jalapeño, cayenne, or chipotle powder.

Cheeseburger Soup (creamy, kid-friendly, no potatoes)

Cheeseburger soup should taste like a diner order, not a cauliflower experiment. Here, cauliflower stands in for potatoes, while mustard and pickles give you that burger snap.

Prep time: 10 minutes. Cook time: 25 minutes.
Macros (per serving, makes 6): 430 calories, 32 g protein, 6 g net carbs, 30 g fat

Ingredients

1 lb ground beef (85% to 90% lean)
1 cup onion, diced
1 cup celery, chopped
4 cups chicken or beef broth, no-sugar-added
5 cups cauliflower florets
1 1/2 cups shredded cheddar
3/4 cup heavy cream
1 tbsp yellow mustard (check label for no added sugar)
1/3 cup chopped dill pickles
Salt and black pepper, to taste

Directions

Brown beef, then add onion and celery, cook 5 minutes.
Add broth and cauliflower, then simmer 15 minutes until tender.
Lower heat, stir in cream, then add cheddar slowly.
Turn off heat, then stir in mustard and pickles.

Notes

To prevent clumping, keep the heat low and add cheese in small handfuls.
Skip ketchup, it often contains sugar.

Easy Corn Maque Choux Soup (Southern flavor, low-carb version)

Maque choux tastes like creamy summer vegetables with Cajun attitude. You can use a small scoop of corn, or go corn-free with yellow squash and still keep the spirit.

Prep time: 10 minutes. Cook time: 20 minutes.
Macros (per serving, makes 5, with 1/2 cup corn plus chicken): 360 calories, 33 g protein, 9 g net carbs, 21 g fat
Macros (per serving, makes 5, corn-free with yellow squash plus chicken): 345 calories, 33 g protein, 6 g net carbs, 21 g fat

Ingredients

1 tbsp butter
1/2 cup onion, diced
1/2 cup celery, diced
1 bell pepper, diced
3 cups diced yellow squash
1/2 cup corn kernels (optional)
4 cups chicken broth, no-sugar-added
1 cup heavy cream
1 1/2 cups cooked shrimp or shredded chicken
1/2 tsp smoked paprika
Salt, black pepper, and cayenne to taste

Directions

Sauté onion, celery, and pepper in butter for 5 minutes.
Add squash, broth, and spices, then simmer 10 minutes.
Stir in corn (if using), cream, and protein, then warm 3 to 5 minutes.

Notes

Shrimp cooks fast, so add it at the end.
For extra Cajun bite, add a splash of hot sauce.

Shortcut Cajun Chicken Pasta Soup (pasta-free, still creamy)

This tastes like Cajun chicken Alfredo got turned into a spoonable bowl. Use hearts of palm noodles for chew, or zucchini noodles for a lighter feel.

Prep time: 10 minutes. Cook time: 20 minutes.
Macros (per serving, makes 6): 390 calories, 36 g protein, 7 g net carbs, 24 g fat

Ingredients

1 tbsp olive oil
1 lb cooked chicken, chopped (rotisserie works)
1/2 cup onion, minced
2 garlic cloves, minced
5 cups chicken broth, no-sugar-added
1 cup heavy cream
1/2 cup grated parmesan
2 tsp Cajun seasoning (no sugar)
1 (14 to 16 oz) can hearts of palm noodles, drained and rinsed (or 4 cups zucchini noodles)
Black pepper, to taste

Directions

Sauté onion and garlic in oil for 3 minutes.
Add broth, Cajun seasoning, and chicken, then simmer 10 minutes.
Stir in cream and parmesan, then warm gently.
Add hearts of palm (3 minutes) or zucchini noodles (2 minutes).

Notes

For thicker soup, simmer uncovered 5 minutes before adding cream.
Keep the heat gentle after dairy goes in.

Southern Penicillin Soup (cold-day chicken soup, extra protein)

This is the “feel better” bowl: chicken thighs, garlic, ginger, lemon, and greens. It’s simple, but it hits like a warm blanket.

Prep time: 10 minutes. Cook time: 40 to 45 minutes.
Macros (per serving, makes 6): 300 calories, 34 g protein, 5 g net carbs, 15 g fat

Ingredients

1 1/2 lb boneless chicken thighs
7 cups chicken broth, no-sugar-added
5 garlic cloves, minced
1 tbsp fresh ginger, grated (or 1 tsp ground ginger)
1 lemon (zest and juice)
3 cups chopped kale or collards
Salt and black pepper, to taste
Red pepper flakes (optional)

Directions

Simmer chicken in broth 25 minutes, then shred it.
Add garlic and ginger, simmer 5 minutes.
Stir in greens, cook 5 to 8 minutes.
Finish with lemon zest and juice, then season to taste.

Notes

Freeze in single-serving containers for easy sick-day lunches.
Add more broth when reheating, it thickens in the fridge.

Tomato-less Rustic Beef Stew (no tomatoes, low-carb comfort)

No tomatoes, no problem. Mushrooms and herbs give this stew depth, while turnips or radishes mimic potato texture without the carbs.

Prep time: 15 minutes. Cook time: 2 to 3 hours (or slow cooker).
Macros (per serving, makes 6): 420 calories, 40 g protein, 7 g net carbs, 24 g fat

Ingredients

2 lb beef chuck, cubed
1 tbsp olive oil
1 cup onion, chopped
2 cups mushrooms, sliced
2 celery ribs, chopped
4 cups beef broth, no-sugar-added
2 cups diced turnips or halved radishes
1 tsp dried thyme
1 bay leaf
Salt and black pepper, to taste

Directions

Brown beef in batches, then sauté onion, celery, and mushrooms.
Add broth, turnips, and herbs, then simmer covered 2 to 3 hours until tender.

Notes

Slow cooker: brown beef first, then cook on low 7 to 8 hours.
Radishes soften and mellow as they cook.

Slow Cooker Chicken Tortilla Soup (tortilla-free, smoky and easy)

You still get that smoky tortilla soup vibe, but you skip the chips and keep carbs low. Pork rinds add crunch without corn.

Prep time: 10 minutes. Cook time: 6 to 7 hours on low (or 3 to 4 on high).
Macros (per serving, makes 6): 290 calories, 35 g protein, 6 g net carbs, 13 g fat

Ingredients

1 1/2 lb boneless chicken breasts or thighs
1 (14.5 oz) can diced tomatoes, no-sugar-added
1 (4 oz) can diced green chiles
5 cups chicken broth, no-sugar-added
1 tsp ground cumin
1 tsp chili powder (no sugar)
1/2 tsp smoked paprika
Salt, to taste

Directions

Add everything to the slow cooker.
Cook until chicken shreds easily.
Shred chicken in the pot, then stir and serve.

Notes

Shred fast with two forks, or use a hand mixer on low in the cooker.
Top with cheese, avocado, and crushed pork rinds if you want crunch.

Ham and Noodle Casserole Soup (thick, comforting, noodle swap)

This tastes like the casserole you grew up on, just spoonable. Cabbage ribbons or konjac noodles keep the bowl cozy without floury pasta.

Prep time: 10 minutes. Cook time: 20 minutes.
Macros (per serving, makes 6): 360 calories, 25 g protein, 6 g net carbs, 26 g fat

Ingredients

2 cups cooked ham, diced
4 cups chicken broth, no-sugar-added
1 cup heavy cream
1/2 cup onion, diced
2 cups cabbage ribbons (or 1 package konjac noodles, rinsed and drained)
1/2 cup shredded cheddar (optional)
Black pepper, to taste

Directions

Simmer onion in broth 8 minutes.
Add ham and cabbage, simmer 6 minutes (or add konjac for 3 minutes).
Stir in cream, warm gently, then add cheddar off heat if using.

Notes

Reheat low and slow so cream stays smooth.
Add broth as needed, it thickens after chilling.

West African Peanut Stew (Gullah Geechee inspired, lower-carb)

This takes inspiration from peanut-based stews that show up across the South’s coastal foodways. Natural peanut butter gives body, while cauliflower stands in for sweet potato.

Prep time: 15 minutes. Cook time: 30 minutes.
Macros (per serving, makes 6): 410 calories, 36 g protein, 9 g net carbs, 25 g fat

Ingredients

1 1/2 lb chicken thighs, chopped
1 tbsp olive oil
1 cup onion, diced
4 cups chicken broth, no-sugar-added
3 cups cauliflower florets
1/2 cup natural peanut butter (no sugar added)
4 cups spinach or chopped collards
1 tsp smoked paprika
1/2 tsp ground ginger
Salt and cayenne, to taste

Directions

Brown chicken, then sauté onion 4 minutes.
Add broth and cauliflower, simmer 15 minutes.
Whisk in peanut butter until smooth, then add greens to wilt.

Notes

Peanut allergy: swap peanut butter for sunflower seed butter, but expect a different taste.
Keep peanut butter unsweetened, many jars add sugar.

Swamp Soup (sausage, greens, and spice, pantry-friendly)

This is the kind of soup that looks wild but eats like a smoky, spicy hug. Sausage does the heavy lifting, and greens make it feel Southern.

Prep time: 10 minutes. Cook time: 25 minutes.
Macros (per serving, makes 6, no beans): 380 calories, 22 g protein, 6 g net carbs, 29 g fat

Ingredients

12 oz smoked sausage, sliced (check for 0 g added sugar)
1 cup onion, diced
2 celery ribs, chopped
1 (10 oz) can Rotel-style tomatoes and chiles, no sugar added if available
5 cups chicken broth, no-sugar-added
6 cups chopped kale or turnip greens
1/2 cup black soybeans (optional)
Cayenne or hot sauce, to taste

Directions

Brown sausage, then cook onion and celery 5 minutes.
Add tomatoes and broth, simmer 10 minutes.
Stir in greens, cook 5 to 8 minutes, then add beans if using.

Notes

Heat options: mild with smoked paprika, medium with cayenne, hot with extra hot sauce.
If your sausage is salty, hold back on added salt.

Shrimp and Grits Casserole Soup (low-carb grits twist)

This tastes like shrimp and grits got cozy with a chowder. Cauliflower purée replaces grits, and cheddar makes it feel like a casserole.

Prep time: 15 minutes. Cook time: 20 minutes.
Macros (per serving, makes 5): 390 calories, 34 g protein, 6 g net carbs, 25 g fat

Ingredients

4 slices bacon, chopped
5 cups cauliflower florets
3 cups chicken broth, no-sugar-added
1 cup heavy cream
1 cup sharp cheddar, shredded
1 lb shrimp, peeled and deveined
1/2 tsp Old Bay-style seasoning (check label)
Black pepper, to taste

Directions

Cook bacon crisp, then remove. Simmer cauliflower in broth 12 minutes.
Blend cauliflower with some broth until smooth, then return to pot with cream.
Add cheddar off heat, then add shrimp and cook gently 3 to 4 minutes.
Top with bacon.

Notes

Timing matters: add shrimp last, because overcooked shrimp turns rubbery.
If it’s too thick, thin with broth, then warm gently.

Creamy Seafood Bisque (restaurant feel, weeknight doable)

A bisque feels fancy, but it’s mostly a good broth and careful heat. Keep it smooth with a quick blend, then add seafood at the end.

Prep time: 15 minutes. Cook time: 25 minutes.
Macros (per serving, makes 4): 420 calories, 34 g protein, 6 g net carbs, 29 g fat

Ingredients

2 tbsp butter
1/2 cup onion, minced
1/2 cup celery, minced
2 garlic cloves, minced
2 1/2 cups seafood stock or chicken broth, no-sugar-added
1 cup heavy cream
1 lb shrimp or mixed seafood
1 tbsp tomato paste, no-sugar-added (optional, for color)
1 tbsp dry sherry (optional)
Salt, black pepper, and paprika to taste

Directions

Sauté onion, celery, and garlic in butter for 5 minutes.
Add broth and tomato paste, simmer 10 minutes, then blend smooth.
Stir in cream (and sherry if using), then warm gently.
Add seafood, cook 3 to 5 minutes until just done.

Notes

Sherry is optional and adds small carbs, so keep it to 1 tablespoon.
Blend carefully, hot liquids expand fast.

Red Beans and Rice Soup (fast, rice-free)

You can keep the red beans and rice flavor, but you don’t need a mountain of beans. Serve over cauliflower rice, and consider black soybeans for a lower-carb “bean” feel.

Prep time: 10 minutes. Cook time: 30 minutes.
Macros (per serving, makes 6, with 1 cup red beans total): 430 calories, 26 g protein, 16 g net carbs, 30 g fat
Macros (per serving, makes 6, with black soybeans): 410 calories, 27 g protein, 8 g net carbs, 30 g fat

Ingredients

12 oz smoked sausage, sliced (0 g added sugar if possible)
1 cup onion, diced
1 bell pepper, diced
2 celery ribs, diced
2 garlic cloves, minced
5 cups chicken broth, no-sugar-added
1 cup cooked red beans (or 1/2 cup black soybeans)
2 tsp Cajun seasoning (no sugar)

Directions

Brown sausage, then cook onion, pepper, and celery 6 minutes.
Add broth and seasoning, simmer 15 minutes.
Stir in beans, simmer 5 minutes, then serve over cauliflower rice.

Notes

Mash a small scoop of beans into the pot for thickness.
Watch Cajun seasoning labels, some include sugar.

Carolina Shrimp Soup (tomato-based with Southern spice)

This one stays light but satisfying, like a coastal tomato soup with a shrimp upgrade. A small splash of cream rounds the edges.

Prep time: 10 minutes. Cook time: 20 minutes.
Macros (per serving, makes 4): 260 calories, 32 g protein, 7 g net carbs, 11 g fat

Ingredients

1 tbsp butter
1/2 cup onion, diced
1/2 cup celery, diced
2 garlic cloves, minced
1 (14.5 oz) can crushed tomatoes, no-sugar-added
3 cups seafood stock or chicken broth, no-sugar-added
1 lb shrimp, peeled and deveined
1/4 cup heavy cream
Old Bay-style seasoning, black pepper, and hot sauce to taste

Directions

Sauté onion and celery in butter 5 minutes, then add garlic 30 seconds.
Add tomatoes and broth, simmer 12 minutes.
Add shrimp, cook 3 to 4 minutes, then turn off heat and stir in cream.

Notes

Keep the simmer gentle after cream goes in.
If tomatoes taste sharp, add a touch more cream, not sweetener.

Corn and Crab Bisque (coastal, luxurious, lower-carb)

Crab makes this feel like a splurge, even if the rest comes from the freezer aisle. Use a little corn for the classic taste, or swap in yellow squash to cut carbs.

Prep time: 15 minutes. Cook time: 25 minutes.
Macros (per serving, makes 4, with 1/2 cup corn): 420 calories, 30 g protein, 10 g net carbs, 29 g fat
Macros (per serving, makes 4, corn-free with squash): 405 calories, 30 g protein, 7 g net carbs, 29 g fat

Ingredients

2 tbsp butter
1/2 cup onion, minced
2 cups broth (seafood or chicken), no-sugar-added
2 cups diced yellow squash (or 1/2 cup corn kernels)
1 cup heavy cream
12 oz crab meat, picked over
Paprika, black pepper, and salt to taste
1 tsp lemon juice

Directions

Sauté onion in butter 4 minutes, then add broth and squash, simmer 10 minutes.
Blend until mostly smooth, then stir in cream.
Add crab to warm through, then finish with lemon.

Notes

Pick through crab meat with clean fingers, because shells hide well.
Don’t boil after adding crab, keep it gentle.

Split Pea Soup with Ham (cozy, but carb-aware)

Split pea soup is classic, but peas carry carbs. Here are two choices: a smaller classic serving, or a low-carb green “pea-style” soup built on cauliflower.

Prep time: 15 minutes. Cook time: 1 hour 15 minutes (classic) or 35 minutes (low-carb).
Macros (classic, per serving, makes 6): 360 calories, 28 g protein, 26 g net carbs, 14 g fat
Macros (low-carb green soup, per serving, makes 6): 320 calories, 30 g protein, 7 g net carbs, 18 g fat

Ingredients

Classic: 1 lb split peas, 2 cups diced ham, 8 cups broth, onion, celery, garlic
Low-carb: 8 cups cauliflower florets, 2 cups diced ham, 6 cups broth, 4 cups spinach, onion, garlic

Directions

Classic: simmer split peas with aromatics and broth about 60 minutes, then add ham to warm.
Low-carb: simmer cauliflower 20 minutes, blend smooth, then add ham and spinach to finish.

Notes

Label it in your meal plan: classic is not low-carb, so portion it small.
The low-carb version still scratches the smoky, thick-soup itch.

Beef and Black Bean Soup (smoky, filling, bean-light option)

This tastes like a chili-soup hybrid. Keep it bean-light, or go with black soybeans to stay low-carb while still getting that “bean” feel.

Prep time: 10 minutes. Cook time: 25 minutes.
Macros (per serving, makes 6, no beans): 380 calories, 33 g protein, 6 g net carbs, 25 g fat
Macros (per serving, makes 6, with 1/2 cup black beans total): 395 calories, 33 g protein, 10 g net carbs, 25 g fat
Macros (per serving, makes 6, with black soybeans): 390 calories, 34 g protein, 7 g net carbs, 25 g fat

Ingredients

1 lb ground beef
1 cup onion, diced
1 (14.5 oz) can diced tomatoes, no-sugar-added
4 cups beef broth, no-sugar-added
1 tsp chili powder, 1 tsp cumin
Beans option (choose one): none, 1/2 cup black beans, or 1/2 cup black soybeans
Salt, pepper, and smoked paprika to taste

Directions

Brown beef, then cook onion 4 minutes.
Add broth, tomatoes, spices, and beans (if using), then simmer 15 minutes.

Notes

Add smoke with smoked paprika, not sugary BBQ sauce.
For thicker soup, simmer uncovered 5 to 8 minutes.

Pumpkin Sausage Soup (savory fall bowl, sugar-free)

Pumpkin purée gives this a silky base and a subtle sweetness, without adding sugar. Keep the serving reasonable, because pumpkin still brings carbs.

Prep time: 10 minutes. Cook time: 20 minutes.
Macros (per serving, makes 6): 410 calories, 22 g protein, 9 g net carbs, 31 g fat

Ingredients

12 oz sausage (check for 0 g added sugar), crumbled
1/2 cup onion, diced
4 cups chicken broth, no-sugar-added
1 (15 oz) can pumpkin purée, unsweetened
1 cup heavy cream (or full-fat coconut milk)
1/2 tsp dried sage
Black pepper and salt to taste

Directions

Brown sausage, then add onion and cook 4 minutes.
Stir in broth and pumpkin, simmer 10 minutes.
Lower heat, add cream and sage, then warm gently.

Notes

Dairy-free option: use unsweetened coconut milk, then keep heat low.
Pumpkin brands vary, so check carbs and sugar on the label.

Creamy Spinach, Artichoke, and Chicken Stew (high-protein, low-carb)

This eats like spinach artichoke dip grew up and got serious about protein. It’s thick, rich, and perfect for meal prep.

Prep time: 10 minutes. Cook time: 20 minutes.
Macros (per serving, makes 6): 460 calories, 42 g protein, 7 g net carbs, 29 g fat

Ingredients

4 cups cooked chicken, chopped
4 cups chicken broth, no-sugar-added
8 oz cream cheese, softened
1 cup grated parmesan
1 (14 oz) can artichoke hearts, drained and chopped
10 oz frozen spinach, thawed and squeezed dry
2 garlic cloves, minced
Black pepper, to taste

Directions

Warm broth with garlic, then whisk in cream cheese until smooth.
Add chicken, spinach, and artichokes, simmer 8 minutes.
Turn off heat, then stir in parmesan.

Notes

Frozen spinach holds a lot of water, squeeze it hard.
If it gets too thick, loosen with broth, not milk.

Beefy Sweet Potato Soup (portion-controlled, protein-forward)

This is the compromise bowl. You get sweet potato flavor, but cauliflower does most of the work. It’s lower-carb, not ultra low-carb.

Prep time: 15 minutes. Cook time: 35 minutes.
Macros (per serving, makes 6): 380 calories, 34 g protein, 14 g net carbs, 20 g fat

Ingredients

1 lb ground beef
1 tbsp olive oil (if needed)
1 cup onion, diced
8 oz sweet potato, peeled and diced small
5 cups cauliflower florets
5 cups beef broth, no-sugar-added
1/2 tsp cinnamon (optional)
Salt and pepper, to taste

Directions

Brown beef, then cook onion 4 minutes.
Add broth, sweet potato, and cauliflower, simmer 25 minutes.
Lightly mash a few pieces for a thicker texture, then season.

Notes

Call it what it is: not ultra low-carb, but still macro-friendly in a measured serving.
Dice sweet potato small so a little goes a long way.

Smoky Field Pea Hummus Soup (unique, Southern pantry twist)

Field peas make a creamy, comforting soup, but they raise carbs. So here are two clear options: classic field pea, and a low-carb smoky “hummus-style” version using cauliflower and tahini.

Prep time: 15 minutes. Cook time: 45 minutes (field pea) or 30 minutes (low-carb).
Macros (field pea version, per serving, makes 6): 340 calories, 22 g protein, 28 g net carbs, 14 g fat
Macros (low-carb smoky tahini version, per serving, makes 6): 300 calories, 20 g protein, 8 g net carbs, 20 g fat

Ingredients

Field pea: cooked field peas, broth, onion, garlic, smoked paprika, salt
Low-carb: cauliflower, broth, 3 tbsp tahini, smoked paprika, garlic, salt

Directions

Field pea: simmer to soften, then blend until creamy.
Low-carb: simmer cauliflower until tender, blend with tahini and spices.

Notes

Tahini adds richness without sugar, but measure it, fat climbs fast.
If you’re sesame-sensitive, skip tahini and use a little extra cream.

Turnip Green Soup (classic greens, big flavor, low carb)

Turnip greens bring bite and depth, but they can taste sharp if rushed. A longer simmer, plus a splash of acid at the end, smooths everything out.

Prep time: 10 minutes. Cook time: 45 minutes.
Macros (per serving, makes 6): 240 calories, 28 g protein, 5 g net carbs, 11 g fat

Ingredients

1 lb turnip greens, chopped
10 to 12 oz smoked turkey, chopped
6 cups chicken broth, no-sugar-added
1 cup onion, diced
3 garlic cloves, minced
1/2 tsp red pepper flakes
1 tbsp apple cider vinegar (finish)
Salt and black pepper, to taste

Directions

Simmer onion and garlic in broth 10 minutes.
Add smoked turkey and greens, simmer 30 minutes until tender.
Finish with vinegar, then season to taste.

Notes

To reduce bitterness, simmer longer and don’t skip the vinegar.
Chop greens small so every spoon gets smoky meat.

Creamy Asparagus Chowder (spring soup, no flour)

This chowder thickens itself once you blend part of the pot. Bacon or ham adds that Southern smokiness without needing a flour base.

Prep time: 15 minutes. Cook time: 25 minutes.
Macros (per serving, makes 5): 380 calories, 24 g protein, 7 g net carbs, 28 g fat

Ingredients

6 cups asparagus, chopped (tender tips reserved)
4 oz bacon or diced ham
1/2 cup onion, diced
4 cups chicken broth, no-sugar-added
1 cup heavy cream
Salt and black pepper, to taste

Directions

Cook bacon or ham, then sauté onion 3 minutes.
Add broth and asparagus stems, simmer 12 minutes.
Blend until smooth, return to pot, then add tips and simmer 3 minutes.
Stir in cream and warm gently.

Notes

Snap off woody ends, they stay stringy even after simmering.
Blending part of the soup beats flour, and it keeps carbs low.

Enjoy!

These 50 high-protein, low-carb, sugar-free Southern soup and stew recipes prove you don’t have to give up comfort to hit your macros. You can keep the flavors you love, gumbo, chowder, chili, and slow-simmered stews, while swapping the usual starches for smarter ingredients.

When you want to mix and match, start with a base that fits the mood. Choose a clear broth for lighter bowls, a tomato base for tang and depth, or a cream base for rich, spoon-coating comfort. Next, pick a protein that holds up well, like chicken thighs, shrimp, crab, sausage, beef, or smoked turkey. Then add low-carb vegetables that taste Southern and stay hearty, such as okra, cabbage, greens, mushrooms, green beans, zucchini, cauliflower, turnips, or radishes.

For thickness, skip flour and reach for smart thickening instead. Reduce the pot uncovered, blend part of the soup, mash vegetables, or stir in cream cheese, heavy cream, or a pinch of xanthan gum when needed. Finally, finish like a Southern cook: brighten with vinegar or lemon, then add heat with cayenne, hot sauce, or Cajun seasoning until it tastes right to you.

Meal prep gets easier when soup works overtime. Double a batch, cool it fast, then freeze it flat in zip-top bags for quick stacking. Label each bag with the recipe name and date, so weeknight dinners don’t turn into a mystery.

Before you cook, check labels for hidden sugars in broth, tomatoes, sausage, and seasoning blends. Also, adjust salt and spice to taste, because brands vary.

Save this post, pick three recipes to try this week, and share which one turned out best.