When a cold front finally rolls through Northeast Florida and the temperature dips into the 40s, a warm, low-carb bowl is exactly what your metabolism wants. These keto soup recipes for Jacksonville were curated by the weight-loss team at MedexClinic to keep you in ketosis, full for hours, and on track with your goals — even when comfort food is calling. Every bowl below stays under 10g net carbs, uses whole-food ingredients, and can be made in about 45 minutes.

Our medical director, Dr. Asim Nouman, MD, is an experienced family physician with 18+ years of clinical practice in weight loss and obesity medicine. He and the MedexClinic team see patients across Jacksonville, FL — from Mandarin and San Marco to Baymeadows, Riverside, Westside, Orange Park, and St. Augustine — and one of the most common questions we hear in the cooler months is: what can I actually eat when I want soup? This post is our answer.

Soup is one of the most underrated tools in a weight-loss kitchen. It's high in volume and water content, which increases satiety, and it lets you sneak in fiber, protein, and healthy fats without pushing carbohydrates up. For patients on semaglutide, tirzepatide, or a structured ketogenic plan at our Jacksonville clinic, a warm bowl in the evening is often the difference between finishing the day on plan and grazing at 10pm.

A well-built keto soup should hit three targets:

• Under 10g net carbs per serving
• 25–35g of protein to protect lean muscle
• Healthy fats (olive oil, avocado, cream, cheese) to keep you satisfied for 4–6 hours

Creamy, tangy, and just spicy enough — this one tastes like a game-day dip in soup form. Shred 1.5 lbs of cooked chicken thighs into a pot with 4 cups of low-sodium chicken broth, 4 oz softened cream cheese, ½ cup buffalo hot sauce, 1 tsp garlic powder, and 1 tsp onion powder. Simmer 15 minutes, then stir in ½ cup heavy cream and 1 cup shredded sharp cheddar. Top with chopped scallions and crumbled blue cheese.

Net carbs: ~5g per bowl. Protein: ~34g.

The classic, rebuilt without flour. Sauté 1 diced yellow onion and 3 cloves minced garlic in 2 tbsp butter. Add 4 cups vegetable or chicken broth and 5 cups chopped broccoli florets. Simmer 10 minutes until fork-tender. Reduce heat, whisk in 1 cup heavy cream and 2 cups shredded sharp cheddar in small handfuls so it doesn't seize. Finish with a pinch of nutmeg, salt, and cracked pepper. Blend half the pot if you like it creamier.

Net carbs: ~7g per bowl. Adds ~4g fiber.

Our take on the Tuscan-style favorite — built around Italian-seasoned ground turkey or ground beef instead of pork sausage. Brown 1 lb of ground turkey with 1 tbsp fennel seed, 1 tsp Italian seasoning, ½ tsp red pepper flakes, and 1 tsp smoked paprika (this gives you that deep, smoky flavor without any cured meat). Add 1 diced onion and 4 cloves garlic; sauté 3 minutes. Pour in 6 cups low-sodium chicken broth and simmer 15 minutes. Add 4 cups chopped Tuscan kale and 1 cup heavy cream. Simmer 5 more minutes. Traditional zuppa uses potatoes — we skip them entirely, or add a handful of diced turnip or radish for a similar texture at a fraction of the carbs.

Net carbs: ~6g per bowl. Protein: ~28g.

Mini meatballs, greens, and savory broth — no pasta needed. Mix 1 lb ground beef or ground chicken with 1 egg, ¼ cup grated Parmesan, 2 tbsp almond flour, 2 cloves minced garlic, 1 tsp Italian seasoning, and salt. Roll into ½-inch meatballs. Simmer 6 cups low-sodium chicken broth with 1 diced carrot (yes, just one — keeps carbs low) and 2 diced celery stalks for 10 minutes. Drop in the meatballs and cook 8 minutes until floating. Stir in 3 cups baby spinach and finish with fresh lemon juice and more Parmesan.

Net carbs: ~6g per bowl. Protein: ~30g.

Earthy, silky, and satisfying — great as a starter or a lighter main. Sauté 1 lb mixed mushrooms (cremini, shiitake, oyster) in 3 tbsp butter until browned, about 8 minutes. Add 1 diced shallot, 3 cloves garlic, and 1 tbsp fresh thyme. Deglaze with 2 tbsp balsamic vinegar (this replaces the wine some traditional recipes call for and adds beautiful depth). Add 4 cups mushroom or beef broth and simmer 15 minutes. Blend half the pot, return to heat, and stir in 1 cup heavy cream and ¼ cup grated Parmesan. Finish with cracked pepper.

Net carbs: ~5g per bowl.

For most of our weight-loss patients in Jacksonville, FL on GLP-1 therapy, warm, protein-dense soups are one of the easiest ways to hit daily protein targets when appetite is suppressed. A few practical tips from our clinic:

• Aim for at least 25g protein per bowl — under-eating protein on GLP-1s accelerates muscle loss.
• Sip slowly. Overly full portions can worsen nausea in the first weeks of dose escalation.
• Skip heavy cream if you're prone to reflux; use unsweetened coconut cream or extra broth instead.
• Watch sodium if you have hypertension — reach for low-sodium broth and season at the table.
• Freeze soups in single-serve containers so you always have a compliant meal ready.

Most patients enter and maintain nutritional ketosis between 20 and 50 grams of net carbs per day. If you're pairing keto with a medically supervised program at MedexClinic — whether that's semaglutide, tirzepatide, phentermine, or a metabolic reset — Dr. Nouman typically starts patients closer to 30g net carbs while calibrating medication. Once weight loss is steady, carbs can be flexed up modestly with resistance training. Every plan is individualized based on labs, medications, and personal history.

MedexClinic runs doctor-led weight-loss programs from two convenient locations:

• Baymeadows: 9551 Baymeadows Rd, Suite 6
• Westside: 1395 Cassat Ave, Suite 3
• Phone: (904) 444-2903

We serve patients throughout Jacksonville, Florida and the surrounding Northeast Florida communities — including Mandarin, San Marco, Riverside, Orange Park, and St. Augustine. Every plan is designed and monitored by Dr. Asim Nouman, an experienced physician with 18+ years of clinical practice in weight loss and obesity medicine.

Medical disclaimer: This article is for educational purposes only and is not a substitute for individualized medical advice. Talk with a qualified clinician before starting any diet, medication, or treatment protocol, especially if you have existing health conditions or take other prescriptions.