When the temperature finally dips into the 50s along the St. Johns River, Jacksonville kitchens start craving something warm, rich, and satisfying — without blowing the carb budget. These five keto soup recipes Jacksonville families can actually make on a weeknight are each under 10 grams of net carbs per bowl, packed with protein, and designed by our weight-loss team to keep you in nutritional ketosis through Florida's brief but real cool season.

Every recipe below has been reviewed by Dr. Asim Nouman, MD, an experienced family physician with 18+ years of clinical practice in weight loss and obesity medicine at MedexClinic in Jacksonville, FL. They're simple, freezer-friendly, and built for people on a structured low-carb or medical weight-loss plan.

Soup is one of the most underrated tools in a weight-loss kitchen. The volume of broth fills the stomach, the fat keeps you satiated for hours, and the protein protects lean muscle while you're losing fat. For our patients across Mandarin, San Marco, Riverside, Baymeadows, Westside, Orange Park, and St. Augustine, soup nights also mean fewer drive-thru detours after work.

A few quick facts before we get to the bowls:

• Net carb target: Each recipe is engineered for 6–10 g net carbs per generous serving.
• Protein floor: 25–35 g protein per bowl to protect muscle during a calorie deficit.
• Cook time: 30–45 minutes start to finish — true weeknight food.
• Batch size: Recipes make 4–6 servings; all freeze well for up to 3 months.
• Dairy: Heavy cream and full-fat cheese are used intentionally for satiety; swap to coconut cream if dairy-free.
• Sodium: Use low-sodium broth — keto eaters lose more sodium through urine and can re-salt to taste.

Net carbs: ~6 g per serving | Protein: ~32 g

Tangy, creamy, and just spicy enough. This is the bowl that converts skeptics.

Ingredients (serves 4):

• 1.5 lb boneless, skinless chicken thighs
• 4 cups low-sodium chicken broth
• 4 oz cream cheese, cubed
• 1/2 cup heavy cream
• 1/2 cup buffalo-style hot sauce (check label for no added sugar)
• 2 tbsp salted butter
• 1 tsp garlic powder, 1 tsp onion powder, 1 tsp smoked paprika
• 1 cup shredded sharp cheddar
• Sliced green onion and crumbled blue cheese to garnish

Method: Simmer the chicken in broth with the spices for 20 minutes. Shred. Whisk in cream cheese, heavy cream, butter, and hot sauce until smooth. Stir in cheddar off the heat. Top and serve.

Net carbs: ~8 g per serving | Protein: ~24 g

A copycat of the famous bread-bowl soup — minus the carbs and minus the regret.

Ingredients (serves 6):

• 4 cups fresh broccoli florets, chopped small
• 4 cups low-sodium chicken or vegetable broth
• 1 cup heavy cream
• 3 cups freshly shredded sharp cheddar (pre-shredded contains starch — skip it)
• 4 oz cream cheese
• 3 tbsp butter
• 3 cloves garlic, minced
• 1/2 tsp ground mustard, 1/2 tsp nutmeg
• 1/4 cup grated parmesan to finish

Method: Sweat the garlic in butter, add broth and broccoli, simmer 10 minutes. Whisk in cream and cream cheese, then cheddar off the heat one handful at a time. Season and serve. For extra protein, stir in shredded rotisserie chicken.

Net carbs: ~7 g per serving | Protein: ~28 g

A Tuscan-inspired bowl — we use spicy Italian-style turkey sausage and skip the potatoes that usually wreck the carb count. Smoked paprika and a splash of beef bacon (turkey-based) deliver the same deep, savory flavor.

Ingredients (serves 6):

• 1 lb Italian-seasoned ground turkey (hot or sweet)
• 4 oz diced beef bacon, browned crisp
• 6 cups low-sodium chicken broth
• 1 cup heavy cream
• 4 cups chopped lacinato kale, stems removed
• 1 medium turnip or 1 cup diced daikon (the potato stand-in)
• 3 cloves garlic, 1/2 tsp red pepper flakes, 1 tsp smoked paprika
• Grated parmesan to finish

Method: Brown the turkey, set aside. Render the beef bacon, sauté garlic and turnip until softened. Add broth, simmer 12 minutes. Return turkey, add kale and cream, simmer 3 more minutes. Finish with parmesan.

Net carbs: ~6 g per serving | Protein: ~30 g

The classic, rebuilt for keto. Tender mini meatballs in a clean herb broth with escarole.

Ingredients (serves 4):

• 1 lb 85/15 ground beef (or half beef, half ground turkey)
• 1/3 cup almond flour
• 1 egg, 1/4 cup grated parmesan, 2 tbsp chopped parsley
• 1 tsp Italian seasoning, 1/2 tsp garlic powder, salt & pepper
• 6 cups low-sodium chicken broth
• 4 cups chopped escarole or baby spinach
• 1 small celery stalk and 2 tbsp grated carrot (yes, that's all the carrot you need)
• 2 eggs, beaten with parmesan for the "wedding" finish

Method: Mix meatball ingredients, roll into 1-inch balls. Simmer celery and carrot in broth 8 minutes. Drop in meatballs, simmer 10 minutes. Stir in greens, then slowly drizzle beaten egg-parmesan mixture into the simmering broth in a thin stream to create silky ribbons.

Net carbs: ~9 g per serving | Protein: ~14 g (add chicken for more)

Earthy, elegant, and deeply satisfying. We deglaze with a splash of balsamic vinegar for bright acidity.

Ingredients (serves 4):

• 1.5 lb mixed mushrooms (cremini, shiitake, oyster), sliced
• 4 tbsp salted butter
• 1 small shallot, minced
• 3 cloves garlic, 2 tsp fresh thyme
• 1 tbsp balsamic vinegar
• 4 cups low-sodium vegetable or beef broth
• 1 cup heavy cream
• 2 tbsp grated parmesan, salt & pepper

Method: Sear mushrooms in butter in batches until deeply browned — don't crowd the pan. Add shallot, garlic, thyme. Deglaze with balsamic. Add broth, simmer 15 minutes. Purée half for body, return to pot. Stir in cream and parmesan. Optional: top with shredded rotisserie chicken to push protein to 30 g.

For patients on a structured program at MedexClinic in Jacksonville, FL — whether that's a low-carb meal plan, an appetite-regulating medication like semaglutide or tirzepatide, or a combination — soups solve three problems at once: portion control, hydration, and satiety. A 2-cup bowl of any recipe above delivers 25–35 g of protein with minimal carb load, which keeps blood sugar steady and hunger low between meals.

Patients on GLP-1 medications often experience early fullness and occasional nausea. Warm, broth-based meals are gentler on the stomach than dense solid food and make it easier to hit daily protein goals without forcing portions.

These recipes are designed for generally healthy adults pursuing a low-carb or ketogenic eating pattern. If you have kidney disease, are pregnant or breastfeeding, take diabetes or blood-pressure medications, or have a history of gallbladder issues, talk to your physician before starting a ketogenic diet — your medication doses may need to be adjusted as you lose weight.

Recipes are a great starting point, but lasting weight loss usually needs more than swapping pasta for cauliflower. At MedexClinic, Dr. Asim Nouman and our team build personalized plans that combine nutrition coaching, metabolic labs, and — when medically appropriate — prescription weight-loss medications. We see patients from Mandarin, San Marco, Riverside, Baymeadows, Westside, Orange Park, St. Augustine, and across Northeast Florida at our two locations.

Call (904) 570-2027 or book online to talk through which approach fits your goals, your schedule, and your kitchen.

Medical disclaimer: This article is for general educational purposes and is not a substitute for individualized medical advice. Talk to a qualified physician before starting a ketogenic diet, changing medications, or beginning any weight-loss treatment.