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Low-Carb Cream of Asparagus Soup

4.5 stars, average of 152 ratings

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I can never decide what to think about asparagus. I want to love it and I buy those pretty little green spears from the market excitedly, until I remember that generally they disappoint me.

I can eat them smothered in hollandaise, or wrapped in bacon, but I kind of feel like if I have to hide them under layers of something else, it’s not really enjoying them. You know?

BUT. This soup is a different kettle of fish… or pot of soup. Creamy and lush with a delicate flavour, there’s no hiding about it. The chicken stock brings out a sweet depth to the asparagus and the cream gives it a wonderful richness.

Go on. Even if you’re not always a fan of asparagus, give this one a try.

Hands-on Overall

Serving size about 1 3/4 cups/415 ml

Allergy information for Low-Carb Cream of Asparagus Soup

✔  Gluten free
✔  Egg free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free

Nutritional values (per serving, about 1 3/4 cups/415 ml)

Net carbs4.8 grams
Protein8.7 grams
Fat32.3 grams
Calories350 kcal
Calories from carbs 6%, protein 10%, fat 84%
Total carbs7.7 gramsFiber3 gramsSugars4.7 gramsSaturated fat17.5 gramsSodium332 mg(14% RDA)Magnesium34 mg(8% RDA)Potassium597 mg(30% EMR)

Ingredients (makes 4 servings)

  • 500 g fresh asparagus spears, woody ends snapped off (1.1 lb)
  • 1 small brown onion, finely chopped (70 g/ 2.5 oz)
  • 2 tbsp butter or ghee (28 g/ 1 oz)
  • 1 garlic clove, finely chopped
  • 4 cups good quality chicken stock or chicken bone broth or vegetable stock (960 ml)
  • 3/4 cup heavy cream or coconut cream (180 ml/ 6 fl oz)
  • sea salt and pepper to taste
  • 4 tsp extra virgin olive oil for serving (20 ml)


  1. Trim any woody stems from the asparagus by cutting the tough ends off and then very carefully peeling the remaining stem sections with a vegetable peeler, if necessary. Low-Carb Cream of Asparagus Soup
  2. Melt butter in a saucepan over medium heat until all melted. Add onions and garlic and cook gently for a few minutes.
  3. Chop the asparagus into small pieces and add to the pot. Add chicken stock and increase heat to high. Low-Carb Cream of Asparagus Soup
  4. Cook for a couple of minutes, or until asparagus is just tender but not soggy.
  5. Remove from heat and use an immersion blender to blend until smooth. A standard blender will also do the trick. Low-Carb Cream of Asparagus Soup
  6. I like to then pass it through a fine mesh sieve to make the soup extra smooth and silky. Trust me, it’s worth the extra effort.
  7. Return strained soup to your saucepan and add cream, salt and pepper. Low-Carb Cream of Asparagus Soup
  8. Heat gently until hot, but not boiling (or let it cool down and store in the fridge for up to 4 days). Just before serving, drizzle some olive oil on top of the plated soup to serve (1 2/3 to 2 cups per serving). Enjoy! Low-Carb Cream of Asparagus Soup

Ingredient nutritional breakdown (per serving, about 1 3/4 cups/415 ml)

Net carbsProteinFatCalories
Asparagus, fresh
2.2 g2.8 g0.2 g25 kcal
Onion, brown (yellow), raw
1.1 g0.2 g0 g6 kcal
Butter, unsalted, grass-fed
0 g0.1 g5.8 g51 kcal
Garlic, fresh
0.2 g0 g0 g1 kcal
Chicken stock (broth), chicken only, homemade
0 g4.8 g4.8 g62 kcal
Cream, heavy whipping, pouring, full-fat (30-40% fat)
1.2 g0.9 g17.1 g165 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Olive oil, extra virgin
0 g0 g4.5 g40 kcal
Total per serving, about 1 3/4 cups/415 ml
4.8 g8.7 g32.3 g350 kcal

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Naomi Sherman
Creator of

Naomi Sherman

Naomi is the force behind Naomi Sherman, Food Creative. She is passionate about recipe development, food photography and styling.

An accomplished home cook who was diagnosed with an auto-immune disease eight years ago, Naomi started to explore the connection between healthy, whole food and her symptoms, and a new love was born.

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Comments (21)

Hi Naomi,
This is the third time I've made this delicious recipe and thought I should let you know how wonderful it is and how much I appreciate you posting it! It is definitely easy to make and I was most impressed at how quickly it could be done! It tastes so good especially when  served with a good slice of Parmesan cheese and homemade keto bread.  It brings a smile to my face every time I eat it. Sooo Good! 👍Thank you! 😊

Thank you so much Andrea! Try it with crumbled feta too - soooo good! 😊

GREAT soup, a little bland so I added about 1/2 to 1 tsp of lemon juice and
a tablespoon of grated parmesan.
Thank you!!

Thank you! That sounds great, will try next time!

I love this soup and make it often. When you use bone broth, the soup will set in the fridge overnight. I used this cold as a asparagus mousse at a dinnerparty. 👍🏻👍🏻👍🏻
Thank you.

Thank you Sasja!

Okay this was divine!! Thank you so much for posting it!  I've been doing keto since the beginning of the year, and just happened upon your awesome website yesterday.  Can't wait to try other recipes soon.  Only thing I tweaked was to include all of the non-blended pulpy bits.  I did see how luxurious the soup was below the sieve.I was looking at them in the sieve and thought I can't waste this.  It was still marvelous - thanks again!    

Thank you Michelle, sounds good to me! I don't like wasting food so I'd do the same! 😊

I had a lot of mush left in my mesh strainer. I cooked them until tender and puréed them. I now see a comment saying there is only trace left in the strainer... not sure where I went wrong. It does taste good though. Very liquid, like I could drink it.

Could it be that the asparagus you used was too woody? That could explain why there was too much left in the strainer. The weight is after snapping the woody end off. I hope this helps!

Loved it!!  So delicious my son asked for a second bowl!

Thank you for your lovely feedback, Maria!

Hi, 🙋🏻‍♀️
I made this soup , very good, but I thought maybe somehow my measurements were out, putting in containers  for freezer.
But I just made it again, measured EVERYTHING, and I only got 6 containers with 1+2/3 cup soup.
Are you meaning 1 plus 2/3 cup per serving?

Hi Nancy, that is correct, it should be 1 plus 2/3 cup per serving (estimated). There is always a difference due to a different level of evaporation though. Are you saying that you got 6 servings, each one 1 and 2/3 cups? Thank you for your feedback!

I really liked the asparagus soup!  It was a little runny & thought it would be thicker, although the flavor was great.  Is there any way to thicken it some & keep it low carb?  Thanks

you could add 1/2 tsp of zanthan gum or try adding cream cheese maybe 4oz

I would use more asparagus or even some cauliflower and blend them - veggies work great for thickening! 😊

Love, love this!  I picture adding leftover turkey to it as well, but it’s  but it is awesome as is!  What do you do with the asparagus you strain out?  It’s very tasty.

Hi Sheila
As you've already pureed the mixture there's only trace amounts left in the strainer.
It's just in case there are some fibrous bits remaining after you blend it.

This is such a pretty colour, it sounds delicious and a great way to enjoy asparagus when it's in season.

I do like asparagus, but poorly cooked asparagii are no fun. This looks like a tasty soup that I would eat and I have yet to make asparagus in this way. Looks great!