Substitutes to Create Low Carb Soups
Dec 16, 2015

Substitutes to Create Low Carb Soups

Winter is here and even though some of us may live in warmer climates, a nice cup of hot soup can still warm the soul.    Most soups are loaded with noodles, potatoes, rice, or other high carb ingredients making them hard to lose weight. Warm up this winter with ideas to substitute ingredients to create low carb soups. Enjoy the warmth of soup and still lose weight!

First, replace any high calorie meat with low calorie meat, which means substituting more fatty meat, like beef with leaner meats, like chicken or turkey. This substitute will cut a lot of calories for you. Second, remove any starches like potatoes, corn, peas, rice, or noodles. Also consider removing beans and lentils, as they are high in carbohydrates. If you want to add cooked, grated cauliflower as a rice substitute, or spiraled zucchini for noodles, both will work quite well and decrease your carbs significantly.

When you remove other starches and have a hard time finding a similar substitute, consider adding more veggies. Vegetables are low carb and packed with nutrients and vitamins your body craves. Instead of peas, consider chopped zucchini—this swap would save you 17 grams of carbs per cup. Instead of corn, consider carrots which would save you 18 grams of carbs per cup. Select the low-carb vegetables you like and enjoy your soup!

Below is one recipe for Cabbage Roll Soup with substitutes made for you—ground turkey replaced the ground beef and grated cauliflower replaced the rice. There is also a link for a low-carb, sugar-free tomato sauce you can make and use for other low-carb recipes calling for tomato sauce; however for easiness we used S&W brand of tomato sauce. The key is to look at labels and select low carb tomato sauce, as most will contain a lot of sugar.

In case cabbage isn’t your soup de jour, here is another suggestion for chicken zoodle soup to try as well. Keep in mind with the cauliflower rice and zucchini noodle substitutions, you may want to add them to the soup last so they hold their intended texture.

Eating healthy is a lifestyle, so be creative and try your hand at making some substitutions that will allow you to eat low-carb versions of your favorite recipes and continue to lose weight. Be adventurous, you may find you like the replacements more than the original!

Cabbage Roll Soup


4 cups cabbage, roughly chopped
1 lb. 99% lean ground turkey
1 tsp. Worcestershire sauce
1 tsp. salt
1 tsp. paprika
1 onion, chopped
3 cloves garlic, minced
½ cup water
1 tsp. oregano
½ tsp. basil
24 oz. S&W tomato sauce (or low-carb, sugar-free tomato sauce recipe)
2 14.5 oz. cans diced tomatoes

1 head of cauliflower


Add onion, garlic, Worcestershire sauce, paprika, ground turkey and salt to a skillet on medium heat. Cook until the ground turkey is browned. In a slow cooker, add cabbage, oregano, basil, tomato sauce, diced tomatoes, water, and ground turkey mixture and stir to combine. Cover and cook on low heat for 8 to 10 hours.

In last hour of cooking, steam cauliflower until almost done (not too soft), grate it into “rice” and add to the crock pot, combine. Allow to cook 15 minutes and serve.

Serves: 8

Nutrition per Serving

Calories: 153   Fat: 3g   Carbs: 14g   Protein: 17g