Preparation Time: 15 minutes
Cooking Time: 20 minutes
Servings: 6
Looking for a warm, comforting keto meal that’s low in carbs but high in flavor? This Keto Roasted Bell Pepper Soup checks all the boxes. With only 3.9g of carbohydrates per serving, it’s a guilt-free way to enjoy a creamy, satisfying bowl of soup—without compromising your ketogenic goals.
Roasted bell peppers deliver a naturally sweet and smoky flavor, and when combined with onion, celery, heavy cream, and parmesan, they create a velvety texture perfect for cozy dinners or light lunches. Plus, the ingredients are nutrient-dense and keto-approved, making this dish ideal for anyone following a low-carb lifestyle.
Ingredients
- 1 medium white onion, peeled and chopped
- 2 cloves garlic, peeled and chopped
- 2 celery stalks, chopped
- 12 oz roasted bell peppers, seeded and chopped
- 2 tbsp olive oil
- Salt and ground black pepper, to taste
- 1 quart chicken stock
- 2/3 cup water
- ¼ cup parmesan cheese, grated
- ⅔ cup heavy cream
Instructions
- Heat olive oil in a large pot over medium heat.
- Add the chopped onion, garlic, and celery along with a pinch of salt and pepper.
- Sauté for about 8 minutes until vegetables are tender and aromatic.
- Pour in the chicken stock and water, then stir in the roasted bell peppers.
- Bring the mixture to a boil, then reduce heat, cover, and let simmer for 5 minutes.
- Remove from heat and blend the soup using an immersion blender until smooth and creamy. (You can also use a standard blender, but blend in batches and handle with care.)
- Stir in the heavy cream and adjust salt and pepper to taste.
- Top each serving with freshly grated parmesan cheese and serve hot.
Nutritional Facts (Per Serving)
- Calories: 180
- Fat: 12.9g
- Protein: 5.9g
- Carbohydrates: 3.9g
Why This Soup is Great for the Keto Diet
Bell peppers, especially red ones, are rich in vitamin C and antioxidants like beta-carotene. According to scientific research, these antioxidants help reduce inflammation and support immune function—both of which are vital on a ketogenic lifestyle.
The addition of olive oil and heavy cream adds a substantial dose of healthy fats, which are essential for maintaining ketosis. A ketogenic diet typically requires 70-75% of calories to come from fats, and this soup helps you meet that requirement with ease.
Additionally, the fiber content from celery and bell peppers helps maintain digestive health while keeping net carbs low.
Helpful Tips & Variations
- Want extra protein? Add shredded rotisserie chicken after blending.
- Prefer vegetarian? Use vegetable stock instead of chicken stock.
- Spice it up: Add a pinch of red chili flakes while sautéing.
- Make it thicker: Reduce the water or add a bit more heavy cream.
Explore More:
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