Creamy Keto Asparagus Soup

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This delicious creamy Keto Asparagus Soup is perfect for spring. The flavor of fresh asparagus is delicate and mild.

» You might like this Strawberry Spinach Salad or Are There Carbs In Green Onions?

asparagus soup

Asparagus is one of my favorite spring foods. It’s in abundance this time of year, so it’s time to pull out all the asparagus recipes and take full advantage. One of my go-to recipes is this cream asparagus soup.

Many keto asparagus soups use coconut cream to make the soup especially creamy, but I don’t think it’s necessary, and with most coconut cream, it can over power the fresh vegetal flavor of the asparagus, which is just not okay.

Instead of coconut cream, I use double cream or heavy whipping cream to create a luscious velvety finish that leaves all of the asparagus flavor in tact.

Why Keto Asparagus Soup?

You wouldn’t think this soup would need to be slimmed down for those of us on a keto diet, but it does. In almost every version I found online, all-purpose flour is used in a roux to thicken the soup.

keto asparagus soup

I’ve made both versions and I really prefer the keto version. Good thing, huh? I don’t think the thickener is necessary in this soup. It’s a delicate soup and the cream does a great job of making it just the right thickness.

Believe me, you won’t miss the flour. It’s just not necessary.

Ingredients You’ll Need

  • Asparagus – The fatter pieces of asparagus are better, if you have a choice. Be sure to cut the hard ends off before cooking.
  • Butter
  • Onion and garlic
  • Vegetable stock – You can use chicken stock as well.
  • Heavy cream – It creates a luscious velvety finish without changing the flavor of the soup like using coconut cream.
  • Salt and ground black pepper – To taste.

How to Make Keto Asparagus Soup

Start by washing the asparagus well and cutting off the tough ends. Then you can chop the asparagus into small pieces. The smaller the easier it will be for the blender to work its magic.

fresh asparagus

Boil some water in a small saucepan. Add the asparagus pieces and turn down the heat so the water is at a low boil. Blanch the asparagus for about 3 minutes. It should turn bright green. If you overdo it, the asparagus will turn a dark ugly color. You don’t want that, so keep a close eye on it.

Meanwhile, add the butter to a small pan over medium heat. When the butter is melted, add the chopped onion and saute for 4-5 minutes.

When the asparagus is done, drain the water from the pot and add the asparagus pieces to the pan with the onions. Toss to coat with butter. Cook for 2 minutes. Add the garlic just for 30 seconds, then remove it from the heat.

Next, add the sautéed veggies to your blender. Add 4 ounces of vegetable stock to the blender as well. This will help the asparagus to blend into a smooth paste. It’s okay if the vegetable stock is cold. It doesn’t need to be warm.

asparagus soup

The most important step in making this soup is pureeing the asparagus. You need a fairly powerful blender to get a smooth consistency to the puree.

My handheld stick blender wasn’t quite powerful enough. It turned out a bit more chunky than I wanted. That’s totally fine, if that’s what you like. The soup is actually quite good with some little chunks. If you want a silky consistency, use a powerful blender.

Pour the pureed asparagus back into the saucepan and heat it over medium heat on the stove top. Add in the remaining vegetable broth. Season with salt and pepper, to taste.

Simmer for 10 minutes over medium-low heat, then remove the pot from the heat and add the cream. Stir well to combine. Serve while hot.

I like to put some cilantro or parsley on top as garnish, along with some red pepper flakes or a few extra drops of cream.

asparagus soup

Are There Carbs in Asparagus?

Asparagus is actually one of the best vegetables for a low-carb diet because it’s very low in carbs – in fact, one of the lowest of any veggie.

There are just 1.7 net grams of carbs in 100 grams of asparagus (about 5 spears). So you can feel free to add it to any meal or just eat it for a snack. Since it’s really good when eaten cold, you can roast some spears to keep in the fridge for when you get the munchies.

Tips and Notes

  • You can substitute vegetable stock with chicken stock.
  • Don’t add the cream to the soup while it’s bubbling hot, to avoid breaking the cream.
  • You want to look for bunches that are a rich green color. The stalks should be firm and crisp and the ends should be tight. When asparagus is old you will notice that the tip is mushy to the touch.
  • Asparagus can be woody and stringy at the base end. There is a simple way to trim them to avoid this unpleasant texture. If you bend a piece of asparagus it will naturally break where the tough part ends. You can also try to cut into it with a knife. The tough parts won’t cut as easily. Just keep cutting bits off until your knife goes in easily, you know you got all of the woody tough part off.

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asparagus soup

Creamy Keto Asparagus Soup

This delicious creamy Keto Asparagus Soup is perfect for spring. The flavor of fresh asparagus is delicate and mild.
5 from 11 votes
Print Rate
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 4 servings
Calories: 183kcal
Author :Laura Lynch

Equipment

Ingredients

  • 8 ounces asparagus chopped
  • 1 tablespoon butter
  • 1/2 small onion chopped
  • 1/2 clove garlic minced
  • 16 ounces vegetable stock
  • 2/3 cup heavy cream
  • salt and ground black pepper to taste

Instructions

  • Boil water in a medium pot. Add the asparagus pieces and turn down the heat so the water is at a low boil. Blanch the asparagus for about 3 minutes. It should turn bright green.
  • Meanwhile, add the butter to a small pan over medium heat. When the butter is melted, add the chopped onion and sauté for 4-5 minutes.
  • When the asparagus is done, drain the water from the pot and add the asparagus pieces to the pan with the onions. Toss to coat with butter. Cook for 2 minutes. Add the garlic and cook for just for 30 seconds. Remove from heat.
  • Combine the asparagus mixture with 1/4 of the vegetable stock in a blender. Blend until smooth. Transfer back to the medium pot.
  • Add the remaining vegetable stock.
  • Next, add the sautéed veggies to your blender. Add 4 oz vegetable stock to the blender as well. This will help the asparagus to blend into a smooth paste. It's okay if the vegetable stock is cold. It doesn't need to be warm.
  • Add the remaining vegetable stock. Stir well and simmer for 10 minutes. Remove from heat. Add the cream and stir. Season with salt and pepper, to taste.

Notes

  • You can substitute vegetable stock with chicken stock.
  • Don’t add the cream to the soup while it’s bubbling hot, to avoid breaking the cream.

Nutrition

Calories: 183kcal | Carbohydrates: 6g | Protein: 2g | Fat: 18g | Saturated Fat: 11g | Cholesterol: 62mg | Sodium: 496mg | Potassium: 157mg | Fiber: 1g | Sugar: 2g | Vitamin A: 1342IU | Vitamin C: 4mg | Calcium: 39mg | Iron: 1mg

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.

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creamy asparagus soup
Creamy Keto Asparagus Soup

One thought on “Creamy Keto Asparagus Soup

  1. Amy Liu Dong says:

    5 stars
    Such an easy, delicious, and healthy soup recipe. I am so excited to make this for my family!

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