Creamy Red Pepper Soup – A Delicious and Keto-Friendly Delight
When it’s cold outside, or you’re craving something cozy, this creamy red pepper soup hits all the right notes. It’s rich, comforting, and full of flavor — plus, it’s completely keto-friendly and vegetarian! Perfect for a quick, satisfying meal that’s both nourishing and delicious.
In This Recipe
How to make Creamy Red Pepper Soup
This soup is the kind of dish that feels like a warm hug in a bowl. The roasted red peppers give it a naturally sweet and smoky taste, while the cauliflower adds creaminess without all the carbs. Coconut milk brings it all together, making each spoonful rich and velvety. It’s like a creamy soup you’d get at a fancy restaurant — but made in your own kitchen, in just 30 minutes!
Creamy Red Pepper Soup
Equipment
- Large pot
- Blender (immersion or standard)
- Ladle
- Knife and chopping board
Ingredients
- 1 cup Coconut milk
- ⅛ tsp Fresh thyme (fresh makes a big difference!)
- 4 cups Vegetable broth (low-sodium, if you prefer)
- 4 cups Cauliflower florets (about half a medium cauliflower)
- ¼ tsp Red pepper flakes (adjust if you like more heat)
- 1 tsp Paprika (smoked paprika adds extra flavor)
- 1 tbsp Seasoned salt (or to taste)
- 1 large Shallot, chopped
- ½ cup Roasted red pepper, chopped (use jarred for convenience)
- 2 tbsp Coconut oil (for sautéing)
Instructions
- Start by heating coconut oil in a large pot over medium heat. Once the oil is melted and hot, add the chopped shallots and sauté for about 3 minutes until they soften and become fragrant.
- Stir in the roasted red pepper, red pepper flakes, paprika, and seasoned salt. Let this cook together for another 2-3 minutes, so the spices can really bring out their flavors.
- Add the cauliflower, thyme, and vegetable broth to the pot. Bring everything to a simmer, cover, and let it cook for about 10-15 minutes, or until the cauliflower is soft and tender.
- Once everything is nice and soft, remove the pot from the heat. If you’re using a regular blender, carefully transfer the soup in batches and blend until smooth. If you have an immersion blender, you can blend it directly in the pot. The goal is a creamy, velvety texture!
- Pour the soup back into the pot and return it to the stove over low heat. Slowly stir in the coconut milk until it’s fully combined. Let the soup heat through for another 2-3 minutes. Taste and adjust the seasoning if you need to.
- Ladle the soup into bowls, serve warm, and enjoy! For an extra touch, you can garnish with a little fresh thyme or a drizzle of extra coconut milk.
Notes
- Calories: 245
- Fat: 20.5 g
- Carbs: 10.4 g
- Sugar: 4.2 g
- Protein: 8.4 g
- Cholesterol: 0 mg
Each serving of this soup is packed with healthy fats from the coconut milk and oil, plus a good amount of fiber and protein from the cauliflower and red pepper. It’s a low-carb, high-fat dream come true!
Tips for Perfecting the Creamy Red Pepper Soup
- If you love a super creamy soup, try adding a little more coconut milk or even a spoonful of coconut cream after blending. The more, the merrier!
- To make the soup even more filling, try adding some plant-based protein like hemp seeds, chia seeds, or a scoop of vegan protein powder.
- If you like your soup a little spicier, throw in some extra red pepper flakes or a dash of cayenne pepper. Spice lovers, this is your moment!
- This soup stores well in the fridge for up to 4 days, and you can freeze it for longer storage too. Just let it cool completely before transferring it to an airtight container.
Benefits of Creamy Red Pepper Soup
This Creamy Red Pepper Soup is more than just comforting. It’s packed with nutrients to support your health and fitness goals. Here’s why it’s perfect for a ketogenic vegetarian diet:
- This recipe is designed to fit perfectly into a ketogenic diet. With only 10.4g of carbs per serving, it helps you stay within your daily carb limits while providing essential nutrients. The use of cauliflower as a base keeps it low in carbs without sacrificing the creamy texture you love.
- The coconut milk and coconut oil in this recipe are excellent sources of medium-chain triglycerides (MCTs). These fats are easily absorbed and used by the body for quick energy, making this soup ideal for anyone on a keto diet or needing a mid-day energy boost.
- The fiber from cauliflower and roasted red peppers aids in digestion and promotes gut health. Additionally, coconut milk contains lauric acid, which has antimicrobial properties that can support a healthy gut microbiome.
- Red peppers are a powerhouse of antioxidants, including vitamin C, which supports a strong immune system and helps combat oxidative stress caused by intense workouts or daily activities. Due to antioxidant compounds, they can potentially benefit overall health by helping to protect against cellular damage caused by free radicals. They can potentially reduce the risk of chronic diseases like cancer, heart disease, and neurodegenerative conditions, while also supporting healthy aging and immune function. 1
- The red pepper flakes, paprika, and coconut oil used in this soup all have anti-inflammatory properties. This can help reduce inflammation in the body, which is particularly beneficial for recovery after exercise or managing chronic conditions.
- With 8.4g of protein per serving, this soup provides plant-based protein to support muscle repair and recovery. The amino acids from cauliflower and vegetable broth are particularly beneficial for vegetarians focused on fitness.
- The healthy fats in coconut milk and coconut oil may support cardiovascular health by increasing HDL (good cholesterol) levels. Plus, the potassium content in cauliflower helps regulate blood pressure by counteracting the effects of sodium in the body. They, essentially, helping to lower blood pressure and promoting overall heart health by maintaining proper electrolyte balance. This means that consuming cauliflower can contribute to a reduced risk of cardiovascular diseases associated with high blood pressure. 2
- This Creamy Red Pepper Soup is high in healthy fats and fiber, which help keep you fuller for longer. It’s a satisfying and nutrient-dense meal that can help curb cravings and prevent overeating.
- If you’re lactose-intolerant or following a gluten-free diet, this recipe is an excellent option. It’s creamy and flavorful without using any dairy or gluten-containing ingredients, making it accessible for a variety of dietary needs.
- The light, yet nourishing nature of this soup makes it a great choice for pre– or post-workout meals. It provides the right balance of fats, proteins, and carbs without being too heavy on the stomach.
Bottom line
Whether you’re following a keto diet or just want a healthier option, this creamy red pepper soup is ideal. It’s low in carbs, high in healthy fats, and full of plant-based goodness. Plus, it’s rich and satisfying enough to be a meal on its own, or a perfect side dish to any keto-friendly dinner.
This creamy red pepper soup offers the ultimate comfort. It combines creamy texture, rich flavor, and nutritious ingredients, making it the perfect keto-friendly soup for any time. Whether you require a quick lunch, a light dinner, or a warm and hearty bowl, you can rely on this recipe to satisfy.
So, grab your ingredients and get ready to make a batch of this creamy red pepper soup. You won’t regret it!
- Lobo V, Patil A, Phatak A, Chandra N. “Free radicals, antioxidants and functional foods: Impact on human health.” Pharmacogn Rev. 2010 Jul;4(8):118-26. doi: 10.4103/0973-7847.70902. PMID: 22228951; PMCID: PMC3249911.[↩]
- Haddy FJ, Vanhoutte PM, Feletou M. “Role of potassium in regulating blood flow and blood pressure.” Am J Physiol Regul Integr Comp Physiol. 2006 Mar;290(3):R546-52. doi: 10.1152/ajpregu.00491.2005. PMID: 16467502.[↩]
