When the weather turns chilly, there’s nothing like a warm, comforting bowl of soup to lift your spirits. And when you’re following the Whole30 program, it can be especially challenging to find soups that align with its strict guidelines for eliminating grains, dairy, and processed foods. But fear not! We’ve got you covered with these 20 deliciously wholesome Whole30 soup recipes that are sure to become new favorites.
From creamy coconut curry chicken soup to hearty beef and vegetable stew, and from spicy Thai sweet potato soup to roasted butternut squash and apple soup, our collection has something for everyone. Whether you’re a seasoned Whole30 veteran or just starting out, these soups are the perfect way to nourish your body while satisfying your cravings.
In this article, we’ll take you on a culinary journey around the world, exploring the flavors of international cuisines that are all free from grains, dairy, and processed foods. So grab a spoon, get cozy, and let’s dive into the comforting world of Whole30 soups!
Creamy Coconut Curry Chicken Soup
This creamy soup is a flavorful and comforting blend of chicken, coconut milk, and aromatic spices. Perfect for a chilly evening or a quick lunch option.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 1 teaspoon curry powder
– 1/2 teaspoon ground cumin
– 1/4 teaspoon turmeric
– 1 can (14 oz) coconut milk
– 4 cups chicken broth
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish
Instructions:
1. In a large pot, sauté onions, garlic, and ginger in 2 tablespoons of oil until softened.
2. Add chicken and cook until browned, about 5-7 minutes.
3. Stir in curry powder, cumin, and turmeric; cook for 1 minute.
4. Pour in coconut milk and chicken broth; bring to a simmer.
5. Reduce heat and let cook for 20-25 minutes or until the soup has thickened slightly.
6. Season with salt and pepper to taste.
7. Garnish with fresh cilantro leaves, if desired.
Cooking Time: 25-30 minutes
Hearty Beef and Vegetable Stew
Warm up with this comforting and flavorful stew, packed with tender beef, colorful vegetables, and aromatic spices. Perfect for a cozy night in or a family gathering.
Ingredients:
– 1 pound beef stew meat
– 2 medium carrots, peeled and chopped
– 1 large potato, peeled and cubed
– 1 large red bell pepper, seeded and sliced
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 cup beef broth
– 1 can (14.5 oz) diced tomatoes
– 2 teaspoons dried thyme
– Salt and pepper to taste
Instructions:
1. In a large pot or Dutch oven, brown the beef over medium-high heat, breaking it up into small pieces as it cooks.
2. Add the chopped onion, garlic, carrots, potato, and bell pepper. Cook until the vegetables are tender, about 10 minutes.
3. Stir in the beef broth, diced tomatoes, and thyme. Bring to a boil, then reduce the heat to low and simmer for 20-25 minutes or until the beef is tender.
4. Season with salt and pepper to taste. Serve hot and enjoy!
Cooking Time: 35-40 minutes
Spicy Thai Sweet Potato Soup
This creamy and aromatic soup is a twist on traditional sweet potato soup, infused with the bold flavors of Thailand. Perfect for a cozy evening meal or a quick lunch, this recipe combines the natural sweetness of sweet potatoes with the spicy kick of chilies.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 2 tablespoons vegetable oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 red bell pepper, chopped
– 1 teaspoon grated fresh ginger
– 1 tablespoon Thai red curry paste
– 2 cups chicken or vegetable broth
– 1/2 cup coconut milk
– 1-2 teaspoons sriracha sauce (depending on desired level of spiciness)
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat oil in a large pot over medium heat. Add onion, garlic, and bell pepper; cook until softened.
2. Add ginger, curry paste, and sweet potatoes; cook 1 minute.
3. Pour in broth and bring to a boil. Reduce heat and simmer 20-25 minutes or until sweet potatoes are tender.
4. Stir in coconut milk and sriracha sauce. Season with salt and pepper to taste.
5. Serve hot, garnished with cilantro leaves if desired.
Cooking Time: 30-35 minutes
Lemon Garlic Shrimp Zoodle Soup
Brighten up your day with this refreshing and flavorful soup, packed with succulent shrimp, zucchini noodles, and a hint of lemon and garlic.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 medium zucchinis
– 4 cloves garlic, minced
– 2 tablespoons olive oil
– 1 onion, diced
– 2 cups chicken broth
– 1/2 cup freshly squeezed lemon juice
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Heat the olive oil in a large pot over medium-high heat.
2. Add the garlic and cook for 1 minute until fragrant.
3. Add the onion and cook until translucent, about 3-4 minutes.
4. Add the shrimp and cook until pink, about 2-3 minutes per side.
5. Add the zucchinis, chicken broth, lemon juice, salt, and pepper.
6. Bring to a boil, then reduce heat and simmer for 10-12 minutes or until the zucchinis are tender.
7. Taste and adjust seasoning as needed.
8. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 20-22 minutes
Slow Cooker Turkey and Kale Soup
This comforting soup is perfect for a chilly day, filled with tender turkey, nutritious kale, and aromatic spices. Let your slow cooker do the work while you enjoy a warm, satisfying meal.
Ingredients:
– 1 lb boneless, skinless turkey breast or thighs
– 2 cups kale, stems removed and chopped
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 red bell pepper, chopped
– 4 cups chicken broth
– 1 can (14.5 oz) diced tomatoes
– 1 tsp dried thyme
– Salt and pepper, to taste
Instructions:
1. Place turkey, onion, garlic, and bell pepper in the slow cooker.
2. Add kale, chicken broth, diced tomatoes, and thyme. Season with salt and pepper.
3. Cook on Low for 6-8 hours or High for 3-4 hours.
4. Shred the turkey with two forks before serving.
Cooking Time: 6-8 hours (Low) or 3-4 hours (High)
Roasted Butternut Squash and Apple Soup
Roasted Butternut Squash and Apple Soup Recipe
Warm up with a comforting bowl of roasted butternut squash and apple soup! This creamy, sweet, and savory soup is perfect for a chilly fall or winter evening.
Ingredients:
– 1 large butternut squash (about 2 lbs), peeled and cubed
– 2-3 apples (any variety), peeled and chopped
– 2 tablespoons olive oil
– 1 onion, chopped
– 4 cups chicken broth
– 1/2 cup heavy cream (optional)
– Salt and pepper to taste
– Fresh herbs (such as sage or thyme) for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss squash, apples, olive oil, onion, salt, and pepper on a baking sheet.
3. Roast in the preheated oven for 45-50 minutes, or until squash is tender.
4. Remove from oven and let cool slightly.
5. Blend roasted mixture with chicken broth and heavy cream (if using) until smooth.
6. Taste and adjust seasoning as needed.
7. Serve hot, garnished with fresh herbs if desired.
Cooking Time: 45-50 minutes
Moroccan Spiced Carrot Soup
Warm up with this aromatic and flavorful Moroccan-inspired carrot soup, infused with the sweetness of carrots, the warmth of spices, and the richness of creamy coconut milk. Perfect for a cozy evening or a quick lunch.
Ingredients:
– 2 lbs carrots, peeled and chopped
– 1 medium onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon ground coriander
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon ground cayenne pepper
– 1 can (14 oz) diced tomatoes
– 2 cups vegetable broth
– 1 cup coconut milk
– Salt and pepper, to taste
– Fresh parsley or cilantro, for garnish
Instructions:
1. In a large pot, sauté the onion and garlic in a little oil until softened.
2. Add the chopped carrots, cumin, coriander, cinnamon, and cayenne pepper. Cook for 5 minutes, stirring occasionally.
3. Add the diced tomatoes, vegetable broth, and coconut milk. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the carrots are tender.
4. Blend the soup until smooth, season with salt and pepper to taste. Garnish with parsley or cilantro.
Cooking Time: 25-30 minutes
Paleo Chicken Tortilla-less Soup
A hearty and flavorful soup that’s perfect for a chilly day, this Paleo Chicken Tortilla-less Soup is made without traditional tortillas, making it a great option for those following a paleo diet. This recipe uses cauliflower “rice” to add texture and creaminess.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs
– 2 tablespoons coconut oil
– 1 onion, diced
– 3 cloves garlic, minced
– 1 head of cauliflower
– 4 cups chicken broth (make sure it’s paleo-friendly)
– 1 teaspoon cumin
– Salt and pepper to taste
Instructions:
1. In a large pot or Dutch oven, heat the coconut oil over medium-high heat.
2. Add the onion and garlic; cook until the onion is translucent.
3. Add the chicken and cook until browned.
4. Add the cauliflower “rice” (pulse it in a food processor until it resembles rice) and cook for 5 minutes.
5. Pour in the chicken broth, cumin, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the chicken is cooked through.
Cooking Time: 30-40 minutes
Creamy Cauliflower and Leek Soup
A comforting and creamy soup that highlights the sweet flavors of cauliflower and leeks, perfect for a chilly evening.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 medium leeks, cleaned and sliced
– 2 tablespoons butter
– 1 onion, chopped
– 4 cups chicken or vegetable broth
– 1 cup heavy cream or half-and-half
– Salt and pepper to taste
– Fresh parsley or chives for garnish (optional)
Instructions:
1. In a large pot, melt the butter over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
2. Add the sliced leeks and cook until tender, about 10 minutes.
3. Add the cauliflower florets and broth to the pot. Bring to a boil, then reduce heat and simmer for 15-20 minutes or until the vegetables are tender.
4. Use an immersion blender to puree the soup until smooth. Alternatively, transfer the soup to a blender and blend in batches, returning it to the pot.
5. Stir in the heavy cream or half-and-half. Season with salt and pepper to taste.
6. Serve hot, garnished with parsley or chives if desired.
Cooking Time: 30-40 minutes
Smoky Bacon and Cabbage Soup
This hearty soup combines the smokiness of bacon with the crunch of cabbage, perfect for a cozy dinner or lunch. This recipe is easy to make and packed with flavor.
Ingredients:
– 1 pound smoked bacon, diced
– 1 medium onion, chopped
– 2 cloves garlic, minced
– 4 cups shredded green cabbage
– 4 cups chicken broth
– 1/2 cup water
– 1 teaspoon caraway seeds (optional)
– Salt and pepper to taste
Instructions:
1. Cook the bacon in a large pot over medium heat until crispy.
2. Remove the bacon from the pot, leaving the drippings behind.
3. Add the onion and garlic to the pot; cook until the onion is translucent.
4. Add the cabbage, chicken broth, water, and caraway seeds (if using). Stir to combine.
5. Return the cooked bacon to the pot and season with salt and pepper.
6. Simmer for 20-25 minutes or until the cabbage is tender.
Cooking Time: 25-30 minutes
Herbed Tomato and Basil Soup
This refreshing soup is the perfect way to beat the heat, combining the sweetness of ripe tomatoes with the brightness of fresh basil. A hint of herbs adds depth without overpowering the star ingredients.
Ingredients:
– 2 lbs cherry tomatoes, halved
– 1 large onion, chopped
– 3 cloves garlic, minced
– 2 cups chicken broth
– 1 cup heavy cream
– 1 tsp dried thyme
– 1/4 cup fresh basil leaves, chopped
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté onion and garlic in a little oil until softened.
2. Add halved cherry tomatoes, chicken broth, and heavy cream. Bring to a boil, then reduce heat and simmer for 15 minutes.
3. Stir in thyme and chopped basil leaves.
4. Purée soup with an immersion blender or regular blender.
5. Season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Asian-Inspired Ginger Beef Soup
Warm up with this comforting and flavorful soup, perfect for a cozy night in. This recipe combines the bold flavors of ginger, soy sauce, and sesame oil to create a delicious and aromatic broth.
Ingredients:
– 1 pound beef (sirloin or ribeye), sliced into thin strips
– 2 inches fresh ginger, peeled and grated
– 2 cloves garlic, minced
– 2 cups beef broth
– 1 cup water
– 1 tablespoon soy sauce
– 1 tablespoon sesame oil
– 1 teaspoon sugar
– Salt and pepper, to taste
– Chopped scallions and sesame seeds for garnish (optional)
Instructions:
1. In a large pot or wok, heat the sesame oil over medium-high heat.
2. Add the beef and cook until browned, about 3-4 minutes. Remove from pot and set aside.
3. Add the grated ginger and minced garlic to the pot; cook for 1 minute, stirring constantly.
4. Pour in the beef broth, water, soy sauce, and sugar. Bring to a boil, then reduce heat and simmer for 10-12 minutes or until the flavors have melded together.
5. Return the cooked beef to the pot and season with salt and pepper to taste.
6. Serve hot, garnished with chopped scallions and sesame seeds if desired.
Cooking Time: 15-17 minutes
Zucchini and Spinach Detox Soup
Kickstart your day with this refreshing and nutritious soup that’s packed with vitamins and antioxidants from zucchini, spinach, and lemon. This recipe is perfect for a quick and easy lunch or dinner.
Ingredients:
– 2 medium zucchinis
– 1 package frozen spinach, thawed and drained
– 4 cups vegetable broth
– 1/2 cup chopped fresh parsley
– 2 cloves garlic, minced
– 1 tablespoon freshly squeezed lemon juice
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté the garlic until fragrant.
2. Add the zucchinis and cook until they start to soften, about 5 minutes.
3. Pour in the vegetable broth and bring to a boil.
4. Reduce heat and simmer for 15-20 minutes or until the zucchinis are tender.
5. Stir in the spinach, parsley, and lemon juice.
6. Season with salt and pepper to taste.
Cooking Time: 25-30 minutes
Golden Turmeric Chicken Soup
Warm up with this soothing and flavorful soup that combines the comfort of chicken with the bright, sunny flavor of turmeric. This recipe makes a large batch perfect for sharing or freezing for later.
Ingredients:
– 2 lbs boneless, skinless chicken breast or thighs
– 4 cups low-sodium chicken broth
– 1 medium onion, diced
– 3 cloves garlic, minced
– 1 tsp ground turmeric
– 1/2 tsp ground cumin
– 1/2 tsp paprika
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, sauté the onion and garlic in a little bit of oil until softened.
2. Add the chicken, broth, turmeric, cumin, paprika, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the chicken is cooked through.
3. Taste and adjust seasoning as needed.
4. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 25-30 minutes
Roasted Red Pepper and Tomato Soup
Roasted Red Pepper and Tomato Soup: A Deliciously Flavorful Start to Any Meal
This creamy soup is a perfect blend of sweet roasted red peppers, juicy tomatoes, and savory herbs. Perfect for a cozy evening or as a healthy lunch option.
Ingredients:
– 2 large red bell peppers
– 3-4 ripe tomatoes (canned or fresh)
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 3 cloves garlic, minced
– 1 teaspoon dried basil
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 cup chicken or vegetable broth
– 1 cup heavy cream (optional)
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Roast red peppers for 30-40 minutes, or until skin is blistered and charred.
3. Peel off skin, remove seeds, and chop into small pieces.
4. In a large pot, sauté onion and garlic in olive oil until softened.
5. Add roasted red peppers, tomatoes, basil, salt, and pepper to the pot.
6. Pour in broth and bring to a simmer.
7. Purée soup with an immersion blender or transfer to a blender.
8. If desired, stir in heavy cream for added richness.
9. Taste and adjust seasoning as needed.
10. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 45-50 minutes (depending on roasting time)
Savory Mushroom and Thyme Soup
Savory Mushroom and Thyme Soup Recipe
This hearty soup is a perfect blend of earthy mushrooms and fragrant thyme, sure to warm your senses on a chilly day. With its rich flavors and velvety texture, it’s an ideal comfort food for any occasion.
Ingredients:
– 2 tablespoons butter
– 1 medium onion, chopped
– 3 cups mixed mushrooms (button, cremini, shiitake), sliced
– 2 cloves garlic, minced
– 1 teaspoon dried thyme
– 4 cups chicken or vegetable broth
– 1 cup heavy cream or half-and-half (optional)
– Salt and pepper to taste
Instructions:
1. In a large pot, melt butter over medium heat. Add onion and cook until translucent, about 5 minutes.
2. Add mushrooms and garlic; cook until mushrooms release their liquid and start to brown, about 10 minutes.
3. Stir in thyme and broth; bring to a boil, then reduce heat and simmer for 20 minutes.
4. Use an immersion blender or transfer soup to a blender; puree until smooth.
5. If desired, stir in heavy cream or half-and-half for added richness.
6. Season with salt and pepper to taste.
7. Serve hot, garnished with fresh thyme if desired.
Cooking Time: 40-50 minutes
Pumpkin and Sage Soup
Celebrate the flavors of fall with this creamy and aromatic soup, perfect for a cozy evening or a chilly weekend.
Ingredients:
– 1 small pumpkin (about 2 lbs), peeled and cubed
– 2 tablespoons butter
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 cups chicken broth
– 1 cup heavy cream
– 1 teaspoon dried sage
– Salt and pepper to taste
Instructions:
1. In a large pot, melt the butter over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
2. Add the minced garlic and cook for an additional minute.
3. Add the cubed pumpkin, chicken broth, and dried sage. Bring the mixture to a boil, then reduce the heat and simmer for 20-25 minutes, or until the pumpkin is tender.
4. Use an immersion blender (or transfer the soup to a blender in batches) to puree the soup until smooth.
5. Stir in the heavy cream and season with salt and pepper to taste.
6. Serve warm, garnished with chopped fresh sage if desired.
Cooking Time: 30-35 minutes
Garlicky White Bean and Kale Soup
This hearty soup is a perfect blend of creamy beans, pungent garlic, and nutritious kale. With minimal effort, you’ll be rewarded with a comforting and flavorful bowl that’s sure to become a staple in your kitchen.
Ingredients:
– 1 can cannellini beans (15 oz), drained and rinsed
– 2 cloves garlic, minced
– 2 cups kale leaves, stems removed and chopped
– 4 cups vegetable broth
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the minced garlic and sauté for 1-2 minutes until fragrant.
3. Add the chopped kale and cook until wilted, about 3-4 minutes.
4. Add the cannellini beans, vegetable broth, salt, and pepper. Bring to a simmer.
5. Reduce heat to low and let soup simmer for 15-20 minutes or until flavors have melded together.
6. Serve hot, garnished with additional kale leaves if desired.
Cooking Time: 20 minutes
Spicy Sausage and Sweet Potato Soup
Spicy Sausage and Sweet Potato Soup Recipe: A Hearty and Flavorful Winter Warmer
This soup combines the rich flavors of spicy sausage, sweet potatoes, and aromatic spices to create a comforting and filling meal perfect for cold winter nights.
Ingredients:
– 1 lb spicy sausage (such as Andouille or chorizo), sliced
– 2 large sweet potatoes, peeled and diced
– 1 onion, chopped
– 3 cloves of garlic, minced
– 1 red bell pepper, chopped
– 4 cups chicken broth
– 1 can (14.5 oz) diced tomatoes
– 1 tsp smoked paprika
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot or Dutch oven, cook the sausage over medium-high heat until browned, about 5 minutes.
2. Add the onion, garlic, and bell pepper; cook until the vegetables are tender, about 5-7 minutes.
3. Add the sweet potatoes, chicken broth, diced tomatoes, smoked paprika, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the sweet potatoes are tender.
4. Taste and adjust seasoning as needed.
5. Serve hot, garnished with cilantro leaves if desired.
Cooking Time: 30-40 minutes
Simple Green Detox Soup with Ginger
This refreshing soup is packed with nutrients and flavor, making it the perfect remedy to kick-start your day or aid in a post-workout recovery. With the added benefits of ginger, this recipe is sure to leave you feeling invigorated and refreshed.
Ingredients:
– 2 cups mixed greens (such as kale, spinach, collard greens)
– 1 tablespoon olive oil
– 1 small onion, chopped
– 2 cloves garlic, minced
– 1-inch piece of fresh ginger, peeled and grated
– 4 cups vegetable broth
– Salt and pepper to taste
– Optional: lemon wedges for serving
Instructions:
1. In a large pot, heat the olive oil over medium-high heat.
2. Add the chopped onion and cook until translucent, about 3-4 minutes.
3. Add the minced garlic and grated ginger; cook for an additional minute.
4. Add the mixed greens and vegetable broth; bring to a simmer.
5. Reduce heat to low and let soup simmer for 15-20 minutes or until greens are tender.
6. Season with salt and pepper to taste.
7. Serve hot, garnished with lemon wedges if desired.
Cooking Time: 20 minutes
Summary
Get cozy with these 20 comforting Whole30 soup recipes that are not only delicious, but also wholesome and free from grains, dairy, and added sugars. From creamy curry chicken to hearty beef stews, spicy Thai sweet potato soups, and flavorful roasted vegetable soups, there’s something for everyone. Perfect for a quick lunch or dinner, these soups are sure to become new family favorites. Whether you’re following the Whole30 diet or just looking for healthy meal ideas, this collection of recipes has got you covered.
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