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10 Low-Carb Soups to Try by Diabetes Food Hub

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During chilly months, soup is a great option to warm up and fill up. Often packed with veggies, soup offers a chance to get lots of vitamins and nutrients to help strengthen your immune system. As an added bonus, many soup recipes only require one pot to cook!

10 Low-Carb Soups to Try If you are a person with diabetes, you may be trying to cut back on the number of carbohydrates (carbs) you are eating as part of your diabetes management plan. Carbs play an important role in managing your blood glucose (blood sugar) levels. These 10 soup recipes are diabetes-friendly and under 20 grams of carbs per serving.
 
Zuppa Toscana with Cauliflower and Kale soup in bowl Zuppa Toscana with Cauliflower and Kale
Calories: 170 | Carbs: 6g
This classic Italian soup is a low-carb version of the original, replacing the traditional white beans and potatoes with fresh cauliflower. Greek yogurt adds creaminess to the broth, and chicken adds extra protein to help keep you full and satisfied.
 
Cup of Maryland's Eastern Shore Cream of Crab Soup Maryland's Eastern Shore Cream of Crab Soup
Calories: 130 | Carbs: 7g
Cream of crab soup is an Eastern Shore classic, usually rich and full of cream and butter. This lighter version uses half and half and broth thickened with cornstarch to achieve the same creamy texture with way fewer calories and grams of fat.
 
Cup of low carb diabetic Mexican meatball soup Mexican Meatball Soup (Albondigas)
Calories: 160 | Carbs: 7g
This traditional Mexican soup is made with a simple beef broth and tomato. Flavorful albondigas (Mexican meatballs) add an additional layer of flavor and protein, while zucchini and bell peppers fill out this hearty soup.   
 
Cup of low carb diabetic tomato basil soup topped with basil leaf Tomato Basil Bisque
Calories: 50 | Carbs: 10g
Fresh basil flavors every spoonful of this smooth soup. The leeks offer a more subtle taste than onions, but either option will work. You can serve this soup with low-sodium crackers or a low-fat grilled cheese sandwich for a delicious lunch.
 
Cup of low carb diabetic Asian soup on blue napkin Asian Chicken and Vegetable Stew
Calories: 210 | Carbs: 11g
This Asian-inspired soup has a touch of heat from red pepper flakes and ginger that is perfect for a cold night. Flavor-packed broth, tender cubes of chicken, and colorful snow peas will make this a favorite meal option when craving Asian food.
 
Cup of low carb chicken soup with lime wedge on side Chicken Soup
Calories: 310 | Carbs: 11g
One of the many things that make this recipe special is the homemade chicken broth. This adds layers of rich flavors and allows you to control your sodium-intake. If you are short on time, simply swap in a low-sodium chicken broth from the store.
 
 Chowder with Toasted Pepitas
Calories: 50 | Carbs: 12g
This chowder is rich and full of bold tropical flavor from lime juice, cilantro, and jalapeño. You can leave it chunky or purée it if you are craving a smooth and creamy soup. The toasted pepitas add a nice crunchy topping to your soup.
 
Bowl of low carb chicken, pasta and spinach soup Chicken, Pasta, and Spinach Soup
Calories: 260 | Carbs: 15g
Warm up at lunch or dinner with this flavorful soup. It includes whole grains, lean protein, and even some vegetables.

 
 Winter Vegetable Potage with Pasta
Calories: 96 | Carbs: 16g
This cool-weather soup is the perfect, heart-healthy way to stay warm. The fiber from the veggies helps balance the pasta to create a rich broth that's perfect for lunch or dinner. Plus, you’ll have leftovers you can enjoy the next day or two.
 
 Roasted Root Vegetable Soup
Calories: 90 | Carbs: 18g
Roasting the vegetables in this recipe helps maximize the flavor of the soup. What’s more—all these veggies are abundant and available during the winter months. The veggies add plenty of vitamins and fiber that will help keep you full longer.

If you found this article helpful in your diabetes journey, please consider supporting the American Diabetes Association (ADA). The ADA is the leading voluntary health organization fighting to bend the curve on the diabetes epidemic and help people living with diabetes thrive. With your financial support, we can advance our mission to prevent and cure diabetes and to improve the lives of all people affected by diabetes. Learn more about how you can support the ADA.
 
Dinner Lunch Soup Vegetarian Lower Carb Asian Comfort Food Italian Seafood

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