Vegan Low Carb Asparagus Soup | Keto Recipe

While I am an omnivore, I have found that I am eating more and more meat-free meals these days because they are just so delicious and I am not in need of so much protein. This one in particular is a vegan low carb asparagus soup, which has all of the traits of an amazing keto-friendly meal, plus the added bonus of being nut-free AND vegan, which is a hard combination to come by. Enjoy!

Vegan Low Carb Asparagus Soup | Keto Friendly Recipe


  • 2 tablespoons coconut oil*
  • 1 bundle of spring onions
  • 2 cloves of garlic
  • 2 bunches of asparagus
  • 3 cups broccoli florets
  • 2 cups vegetable broth
  • ½ can full-fat coconut milk*
  • sea salt & cracked pepper, to taste


  1. Add coconut oil to a large saucepan on medium heat.
  2. Add the finely chopped onions and minced garlic and cook slightly until coated with oil and starting to soften, not brown.
  3. Add the asparagus and broccoli, and saute for about 5 minutes.
  4. Add the vegetable broth, and simmer until the veggies are fully cooked.
  5. Let cool slightly and then blend. You can use an immersion blender directly in the pot or transfer to a regular blender, just be careful of the hot liquid.
  6. Return to the pot on low heat, and mix in the coconut milk. Simmer until warm.
  7. Sprinkle in some salt & pepper to taste. Serve.

Nutritional Stats & Variations

The ratios below are for the entire recipe (meant to serve 6), which means that means each serving has under 5g net carbs per serving. Great for carb-up days, and the ratios can easily be altered by adding some extra flavoured olive oil to your bowl or using more coconut milk in the recipe.tikka-masala-chicken-indian-spice-turmeric-cumin-coriander-paprika-tandoori-garam

  • 26 grams of protein (%)
  • 60 grams of healthy fats (%)
  • 50 grams of carbs (%)
    • 22 grams of fiber
    • 21 grams of natural sugar from the veggies

The night before, I had made some Tikka Masala Chicken, and put aside come of the cream sauce before adding in the protein, which goes really well as a garnish for this soup. Adds a great amount of heat and creaminess, and looks amazing! That’s where I used the other half of the coconut milk can as part of my low-waste meal planning.  *If you’re not a fan of coconut (or allergic) and aren’t vegan, I highly recommend trying this recipe using butter and heavy cream (35%) for an even thicker, creamier delicacy.

Bon Appetit!

stephanie de montigny SdeM handrawn initials ottawa blogger

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