Low-Carb Cream of Asparagus Soup

Low-Carb Cream of Asparagus SoupPin recipeFollow us 50.8k


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.


Nutritional values (per serving, 1 ⅔ cup/ 380 ml)

4.8 grams 3 grams 8.7 grams 32.3 grams 17.6 grams 350 calories
Total Carbs7.7grams
Net Carbs4.8grams
of which Saturated17.6grams
Magnesium34mg (8% RDA)
Potassium597mg (30% EMR)

Macronutrient ratio: Calories from carbs (6%), protein (10%), fat (84%)

Ingredients (makes 4 servings)

  • 500 g fresh asparagus spears (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 (960 ml)
  • ¾ cup heavy cream or coconut cream (180 ml/ 6 fl oz)
  • sea salt and pepper to taste
  • 4 tsp xtra 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. Enjoy! Low-Carb Cream of Asparagus Soup

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By Naomi Sherman
Creator of BlueRustImages.com

Naomi is the creative force behind Blue Rust Images. 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. Naomi loves nothing more than to take old-school favourites and give them a healthy twist.

“There is nothing more fun than creating an amazing dish and then being able to style and photograph it to share with the world.”

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Comments (2)

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!


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