Paleo Soup Recipes: Delicious and Nutritious

A warm bowl can do more than soothe. When it’s built on clean proteins, colorful produce, and a rich broth, it can power your day, support recovery after training, and taste incredible. Paleo soups check all those boxes while staying simple enough for busy schedules.

Why soup fits a paleo template

A pot of soup keeps prep practical while packing in a wide range of micronutrients. You get minerals from bone broth, fiber from hearty vegetables, and steady energy from quality fats and proteins. That balance leaves you satisfied without feeling weighed down.

Soup also adapts to the seasons. Spring greens, late summer tomatoes, autumn squash, and winter roots all find a home in one pot. If you cook for a household with different tastes, you can blend, keep it chunky, add protein at the end, or finish bowls with toppings so everyone gets a version they like.

Meal prep becomes low stress with soup. One simmering session gives you several lunches, and most recipes freeze well.

Stock, broth, and fats that set the base

Start with broth that tastes good on its own. Homemade bone broth gives body and collagen, but a clean boxed broth works if time is tight. Check labels for hidden sugars, soy, or wheat-based thickeners.

Use a heat-stable fat for sautéing. Avocado oil is reliable at higher heat. Olive oil adds flavor at moderate heat. Ghee is an option many paleo cooks enjoy, though it’s dairy-derived; if you avoid all dairy, go with olive or avocado oil.

Aromatics make a difference. Onion, celery, and carrot create a classic base. Garlic, leeks, and fennel add character without complicating the method.

Pantry and produce checklist

Keep a small set of staples on hand and soup becomes a weeknight habit:

• Broth: chicken, beef, seafood, or vegetable
• Coconut milk or coconut cream for dairy-free richness
• Aromatics: yellow onions, garlic, celery, carrots, leeks
• Canned tomatoes and tomato paste (skip if you avoid nightshades)
• Root vegetables: sweet potatoes, parsnips, turnips, carrots
• Hardy greens: kale, chard, collards, spinach
• Mushrooms for umami and texture
• Herbs and spices: bay leaves, thyme, rosemary, oregano, paprika, turmeric, cumin, coriander, black pepper
• Acids: lemon, lime, apple cider vinegar, rice vinegar without sugar
• Paleo thickeners: arrowroot starch, tapioca starch, cassava flour
• Proteins: chicken thighs, turkey, ground beef, stew beef, Italian sausage without sugar, bacon without sugar, shrimp, cod, salmon
• Add-ins: coconut aminos, fish sauce without sugar, nutritional yeast, olives, capers

Simple swaps that keep your pot paleo

Non-compliant ingredient	Paleo swap	Notes
Soy sauce	Coconut aminos	Add a pinch of salt to match salinity.
Heavy cream	Coconut cream or cashew cream	Blend soaked cashews with water for a silky base.
Flour roux	Arrowroot or tapioca slurry	Mix 1 tbsp starch with cold water, stir in off heat.
Cornstarch	Arrowroot starch	Thickens at lower temperature, use small amounts.
Noodles	Zucchini noodles or spaghetti squash	Add at the end to avoid overcooking.
Beans	Diced mushrooms or extra root veg	Keeps body without legumes.
Butter	Ghee or olive oil	Ghee is tolerated by many, choose based on your needs.
Granulated sugar	Honey or date paste	Use minimal amounts to balance acidity.
White wine	Extra broth plus a squeeze of lemon	Brightness without residual alcohol or sugar.
Worcestershire	Coconut aminos plus a splash of fish sauce	Delivers savory depth in stews and tomato soups.

Techniques that build flavor fast

• Sweat aromatics slowly with a pinch of salt until glossy.
• Brown meat in batches so it actually sears.
• Roast vegetables before blending to deepen sweetness.
• Use an acid to finish: lemon, lime, or a splash of vinegar.
• Garnish with fresh herbs, scallions, or a swirl of coconut milk.

A few minutes of care upfront pays off later.

Golden chicken zoodle soup

A light, restorative soup built on turmeric and ginger with ribbons of zucchini in place of noodles.

• Serves: 4
• Time: 40 minutes

Ingredients:

• 1.5 lb boneless, skinless chicken thighs, cut in bite-size pieces
• 2 tbsp avocado oil
• 1 large onion, diced
• 2 celery stalks, sliced
• 2 carrots, sliced
• 3 garlic cloves, minced
• 1 tbsp grated fresh ginger
• 1 tsp ground turmeric
• 6 cups chicken bone broth
• 2 medium zucchinis, spiralized or cut into thin ribbons
• 1 lemon, cut into wedges
• Sea salt and black pepper
• Fresh parsley or cilantro, chopped

Steps:

1. Warm oil in a heavy pot over medium heat. Add onion, celery, and carrots with a pinch of salt. Cook 6 to 8 minutes until tender.
2. Stir in garlic, ginger, and turmeric. Cook 1 minute until fragrant.
3. Add chicken and season with salt and pepper. Cook 3 to 4 minutes, just to start the color.
4. Pour in broth. Bring to a gentle simmer and cook 15 minutes until chicken is cooked through and flavors meld.
5. Add zucchini noodles and simmer 2 to 3 minutes until barely tender.
6. Ladle into bowls. Finish with herbs and a squeeze of lemon.

Tip: If you plan to store leftovers, keep the zucchini separate and add to hot soup just before serving to keep it crisp.

Creamy broccoli spinach soup with cashew cream

Silky without dairy, bright green, and loaded with greens. Great warm or blended cold.

• Serves: 4 to 6
• Time: 35 minutes plus 30 minutes to soak cashews

Ingredients:

• 1 cup raw cashews, soaked in hot water 30 minutes and drained
• 2 tbsp olive oil
• 1 large onion, chopped
• 3 garlic cloves, sliced
• 6 cups broccoli florets and stems, chopped
• 3 cups spinach, packed
• 5 cups vegetable or chicken broth
• 1 tsp dried thyme
• Pinch of nutmeg
• Sea salt and black pepper
• 1 tbsp lemon juice

Steps:

1. Blend soaked cashews with 1 cup broth until completely smooth. Set aside.
2. In a pot, warm olive oil. Add onion and a pinch of salt. Cook 5 minutes until translucent. Add garlic for 1 minute.
3. Add broccoli, thyme, and remaining broth. Simmer 12 to 15 minutes until broccoli is tender.
4. Stir in spinach to wilt. Blend soup carefully in batches or with an immersion blender until smooth.
5. Return to low heat, stir in cashew cream, nutmeg, lemon juice, and season. Warm gently without boiling.

Variation: Add 1 cup chopped cooked chicken or crumbled sugar-free bacon for more protein.

Thai-style coconut lime soup with chicken

Bright coconut broth, citrus, and a little heat. This nod to Tom Kha uses accessible ingredients while staying grain and dairy free.

• Serves: 4
• Time: 30 minutes

Ingredients:

• 2 tsp avocado oil
• 1 small onion, thinly sliced
• 1 tbsp grated ginger
• 2 garlic cloves, minced
• 1 red chili or jalapeño, sliced (seeded for less heat)
• 4 cups chicken broth
• 1 can full-fat coconut milk
• 1 lb chicken breast or thigh, thinly sliced
• 8 oz mushrooms, sliced
• 2 tbsp fish sauce without sugar
• 1 tbsp coconut aminos
• 1 to 2 limes, juiced
• 1 stalk lemongrass, bruised and cut in half, or 1 tsp lime zest
• Fresh cilantro, scallions, and basil
• Sea salt to taste

Steps:

1. Heat oil over medium. Add onion with a pinch of salt and cook 3 minutes. Stir in ginger, garlic, and chili for 1 minute.
2. Pour in broth and coconut milk. Add lemongrass. Bring to a gentle simmer.
3. Add mushrooms and chicken. Simmer 8 to 10 minutes until chicken is cooked.
4. Stir in fish sauce, coconut aminos, and lime juice. Taste for salt and acidity.
5. Remove lemongrass. Serve with herbs piled high.

Make it nightshade free by skipping the chili and leaning on extra ginger and lime.

Hearty beef and root vegetable stew

A low-and-slow style in a shorter time frame by cutting the beef smaller. Deeply savory and great for batch cooking.

• Serves: 6
• Time: 1 hour 15 minutes

Ingredients:

• 2 lb beef chuck, cut into 1-inch cubes
• 2 tbsp avocado oil
• 1 large onion, diced
• 2 carrots, diced
• 2 parsnips, diced
• 1 small turnip, diced
• 2 tbsp tomato paste
• 4 garlic cloves, minced
• 6 cups beef bone broth
• 2 tsp coconut aminos
• 2 bay leaves
• 1 tsp dried thyme
• Sea salt and black pepper
• 2 tbsp fresh parsley, chopped

Steps:

1. Pat beef dry and season with salt and pepper. Sear in batches in hot oil until browned. Set aside.
2. In the same pot, add onion, carrots, parsnips, and turnip with a pinch of salt. Cook 6 minutes, scraping up browned bits.
3. Stir in tomato paste and garlic. Cook 1 to 2 minutes until the paste darkens.
4. Return beef to the pot. Add broth, coconut aminos, bay leaves, and thyme. Bring to a simmer, cover, and cook 45 to 55 minutes until beef is tender.
5. Adjust seasoning and sprinkle with parsley.

Option: If you avoid tomato, skip the paste and add 1 teaspoon smoked paprika and an extra splash of coconut aminos.

Roasted butternut and apple soup

Naturally sweet squash meets tart apple for a silky blend. A little ginger keeps it lively.

• Serves: 4
• Time: 55 minutes

Ingredients:

• 1 large butternut squash, peeled, seeded, and cubed
• 1 apple, cored and chopped (Granny Smith or similar)
• 1 onion, quartered
• 2 tbsp olive oil
• 1 tsp ground cinnamon
• 1 tsp grated fresh ginger
• 4 to 5 cups vegetable or chicken broth
• Sea salt and white or black pepper
• 1 tbsp apple cider vinegar or lemon juice
• Optional swirl: 2 tbsp coconut cream

Steps:

1. Heat oven to 425°F. Toss squash, apple, and onion with olive oil, cinnamon, ginger, salt, and pepper. Roast on a sheet pan 25 to 30 minutes until caramelized.
2. Transfer to a pot. Add 4 cups broth and bring to a simmer. Blend until smooth, adding more broth to reach your preferred thickness.
3. Stir in vinegar or lemon to brighten. Taste and adjust salt. Add a swirl of coconut cream if you like.

Garnish with toasted pumpkin seeds for crunch.

Italian sausage, kale, and mushroom soup

Savory and rib-sticking, yet light enough for a weekday lunch. Check sausage labels for no added sugar or fillers.

• Serves: 5
• Time: 40 minutes

Ingredients:

• 1 lb Italian sausage, casings removed
• 1 tbsp olive oil, if needed
• 1 onion, diced
• 3 garlic cloves, minced
• 8 oz mushrooms, sliced
• 1 large carrot, diced
• 6 cups chicken broth
• 1 tsp dried oregano
• 1 tsp fennel seeds, lightly crushed
• 1 bunch kale, stems removed, leaves chopped
• Sea salt and black pepper
• Red pepper flakes to taste
• 2 tbsp chopped fresh basil or parsley

Steps:

1. Brown sausage in a pot, breaking it into small pieces. If the pan looks dry, add olive oil.
2. Add onion and carrot with a pinch of salt. Cook 5 minutes. Add garlic and mushrooms; cook 4 minutes until mushrooms release moisture.
3. Pour in broth. Add oregano and fennel. Simmer 10 minutes.
4. Stir in kale and cook 5 minutes until tender.
5. Season with salt, pepper, and red pepper flakes. Finish with fresh herbs.

Swap kale for chard or spinach if that’s what you have.

Simple salmon chowder with coconut milk

Creamy, dairy-free, and quick. The coconut base pairs nicely with salmon and a squeeze of lemon.

• Serves: 4
• Time: 30 minutes

Ingredients:

• 1 tbsp avocado oil
• 1 leek, white and light green parts, sliced
• 2 celery stalks, diced
• 2 garlic cloves, minced
• 1 lb Yukon Gold potatoes, peeled and diced small, or sweet potatoes
• 4 cups seafood or chicken broth
• 1 can full-fat coconut milk
• 1 lb skinless salmon, cut into 1-inch pieces
• 1 tbsp lemon juice
• Sea salt and black pepper
• Fresh dill and chives

Steps:

1. Warm oil over medium. Add leek and celery with a pinch of salt. Cook 5 minutes until soft. Add garlic for 30 seconds.
2. Add potatoes and broth. Simmer 10 to 12 minutes until potatoes are just tender.
3. Pour in coconut milk and bring back to a gentle simmer. Add salmon and cook 4 to 6 minutes until flaky.
4. Stir in lemon juice. Season well. Top with dill and chives.

If using sweet potato, aim for smaller dice to keep the cook time brisk.

Make-ahead strategies that save time

• Chop aromatics on a weekend and keep them in airtight containers for up to 4 days.
• Brown a double batch of ground meat and freeze half for a future soup night.
• Freeze portions of bone broth in 2-cup bags so they thaw quickly in a bowl of warm water.
• Spiralize zucchini the day you shop; store on paper towels in a container to keep them dry and ready.

Toppings that turn a bowl into a meal

Keep a small tray of finishing touches in the fridge. They add texture, temperature contrast, and extra nutrients.

• Chopped herbs: parsley, cilantro, dill, basil
• Acid: lemon or lime wedges
• Crunch: toasted nuts or seeds, pork rinds without additives
• Heat: chili oil with avocado oil base, red pepper flakes
• Creamy swirls: coconut cream, tahini, cashew cream
• Umami boosts: olive tapenade, a few drops of fish sauce, nutritional yeast

A simple garnish can nudge a familiar soup in a new direction.

Balancing macros the paleo way

If you track macros or simply want a balanced bowl, use these cues:

• Protein: Most adults feel best with 25 to 40 grams per meal. That looks like 4 to 6 ounces of cooked chicken, beef, or fish. In soup, that usually means 1 to 1.5 cups of meaty stew per serving.
• Carbs: Root vegetables and winter squash bring fiber and color. Keep portions steady by aiming for 1 to 1.5 cups chopped roots per serving if you prefer moderate carbs, or scale back and lean on greens for a lower-carb bowl.
• Fat: Coconut milk, olive oil, avocado oil, and fattier cuts of meat raise satiety. A quarter cup of coconut milk per serving usually feels rich without being heavy.

Nightshade-free and low FODMAP adjustments

Many folks need small shifts to feel their best. A few easy tweaks:

• Nightshade-free: Skip tomatoes, peppers, and paprika. Focus on herbs like thyme, rosemary, and bay for depth. Use coconut aminos and mushrooms to fill the umami gap.
• Lower FODMAP: Swap onion and garlic for the green tops of scallions and a garlic-infused oil. Choose Japanese pumpkin, carrots, and parsnips over cauliflower or sweet onions. Keep portions measured to your tolerance.

Freezing and storage guide

Soups hold well, but a few habits keep textures pleasant.

• Cool quickly: Divide into shallow containers and chill before refrigerating or freezing.
• Label clearly: Name, date, and portions. Future you will be grateful.
• Leave headspace: Liquids expand in the freezer.

Storage timeline:

• Fridge: 3 to 4 days for most soups with meat, 4 to 5 days for vegetable-only.
• Freezer: 2 to 3 months for best flavor.

Texture notes:

• Zucchini noodles and leafy greens soften in storage. Add them fresh when reheating.
• Potato-heavy soups thicken over time. Thin with broth during reheat.
• Arrowroot can turn slightly slippery if boiled after thickening. Stir in off heat and avoid a rolling boil.

A fast formula for weeknights

Use this template when you don’t want a recipe:

1. Aromatics: 1 onion or 2 leeks, 2 celery stalks, 2 carrots, 3 garlic cloves.
2. Fat: 1 to 2 tbsp olive or avocado oil.
3. Spice and herbs: 1 to 2 tsp dried herbs, plus a bay leaf.
4. Protein: 1 to 1.5 lb meat or 1 lb seafood.
5. Vegetables: 4 to 6 cups mixed chopped veg or greens.
6. Liquid: 6 to 8 cups broth.
7. Finish: acid, herbs, and a creamy element if you want it.

Start by sweating aromatics, brown protein if needed, add vegetables and broth, simmer until tender, then finish with acid and herbs.

Ingredient sourcing and label tips

• Broth: Look for short ingredient lists, no MSG, no sugar, and no wheat-based additives. Many quality broths now list bones as the first ingredient.
• Sausage and bacon: Choose products without sugar, dextrose, or dairy fillers. Natural casing links often have cleaner formulas.
• Coconut milk: Full-fat, unsweetened, and without gums if you prefer the cleanest texture. If gums don’t bother you, they can help keep soups stable.
• Fish sauce: A good bottle has only anchovies and salt.

When you want restaurant-level flavor at home

A few small moves lift your pot:

• Caramelize tomato paste when using it. Let it darken before adding liquid.
• Add a parmesan-like note without dairy by stirring in 1 to 2 tablespoons of nutritional yeast at the end of cooking for savory soups.
• Use two acids. Lemon plus a splash of vinegar can create a layered brightness that tastes more refined.
• Finish with a cold fat. A spoon of olive oil or coconut cream added just before serving carries aroma to the top of the bowl.

One-pot, slow cooker, or pressure cooker

• One-pot on the stove: Best for control and keeping vegetables crisp. Great for quick soups and careful searing.
• Slow cooker: Ideal for tough cuts like chuck or shanks. Start with a stovetop sear if you have time, then transfer.
• Pressure cooker: Perfect for weeknights when you still want depth. Most soups convert well by reducing liquid slightly and cutting cook times to 10 to 30 minutes under pressure.

A note on salt and palates

Bone broth and coconut aminos already bring salt. Taste as you go. Season after simmering, then finish with a pinch in each bowl if needed. Fresh herbs and acid can reduce how much salt you need for the same pop.

Building a small rotation

Pick two from this list and your week is set:

• A clear, protein-forward soup like chicken zoodle or sausage and kale
• A blended vegetable soup like broccoli cashew or butternut apple
• A rich, creamy choice like salmon coconut chowder
• A hearty stew like beef and roots

Cook once, rest easy, and heat a bowl when you need steady fuel.