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    Home » Dairy Free Keto » Cream of Asparagus Soup – Dairy Free Keto Recipe

    Published: Apr 2, 2019 · Modified: Aug 19, 2021 by Carolyn

    Cream of Asparagus Soup – Dairy Free Keto Recipe

    This post may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.

    2.0K shares
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    Cream of asparagus soup is a perfect light and easy soup recipe. This deliciously creamy asparagus soup is dairy-free and keto, and wonderful way to enjoy spring produce. And it takes only 30 minutes to make! Enjoy hot or chilled.

    Dairy Free Cream of Asparagus Soup in a bowl with a green napkin

    April is here and you’d think we’d be moving away from the soups as the weather warms up. But I am a firm believer that soup is good at any time of year. And a light asparagus soup recipe like this one is refreshing and a perfect fit for all of your spring and Easter get togethers.

    Want to hear something funny? I don’t even really like asparagus. Well, maybe that’s not strictly true anymore. I’ve come to enjoy it a lot more than I used to. But I created this soup for my Keto Soups & Stews cookbook and I was blown away by the flavor. It truly took me by surprise, how fresh and delicious it tasted.

    I may need to open my mind and my palate to more asparagus recipes. And since asparagus is in season right now, I clearly need to experiment a little more!

    Top down photo of asparagus soup in two white bowls

    Asparagus Soup – a perfect Spring recipe

    I honestly can’t tell you how happy I am to be on the far side of winter. It was a tough one all around the country and it gladdens my heart to see the first signs of spring.

    Daffodils blooming and asparagus in the stores. These are the things that bring me joy. The added warmth and some occasional sunshine help too.

    If you think soup is only for winter, think again. Dairy free asparagus soup is delightful to the senses. Made correctly, it has a wonderful richness without being heavy, and the fresh flavors incorporate some of the best of the season.

    And this soup can be served hot or chilled. I think I may almost prefer it chilled, as a delicious appetizer or side dish for Easter.

    Best of all? It only takes 30 minutes to make.

    Stalks of asparagus on a white background

    How To Make Healthy Cream of Asparagus Soup

    This is also a soup that fits almost any diet. It’s already dairy-free and if you change out the chicken broth for vegetable stock, it’s even vegan.

    Cook it gently: Asparagus is one of those veggies that responds well to a light touch. You really want to make sure not to overcook it, as the flavors change significantly. And nothing tastes worse than over cooked, boiled asparagus.

    So be sure to sauté it only to the point where it brightens in color from dark to bright green. And only simmer it until it’s tender enough to blend up easily.

    Pair it with other spring vegetables: In the book, I called this Spring Asparagus Soup because I also added a little green onion, some spinach, and a little lemon juice. Asparagus plays nicely with these fresh flavors and the spinach helps brighten the color even more.

    Using coconut cream: The thick portion from the top of a can of coconut milk is perfect for making dairy-free soups. It helps thicken up the soup without the use of potatoes or other starchy vegetables. And it doesn’t overpower the light flavor of asparagus.

    Not dairy-free? If you don’t care to be dairy free, you can easily sub in some heavy whipping cream here.

    Blend well: I like to transfer soups like this to my good blender, as I find they get extra creamy. You can also use your food processor or an immersion blender.

    Asparagus tips for garnish: Hold back a few of the sautéed asparagus tips to place on top of the soup for a lovely presentation.

    That’s really all it takes for this light and refreshing Cream of Asparagus recipe. It honestly just might be the recipe that turns me into an asparagus lover! Wouldn’t that be a surprise.

    Keto Cream of Asparagus Soup Recipe

    Want more great Keto Soup Recipes?

    Take from me, soup is not just for winter. Grab your copy of Keto Soups & Stews now!

    Order Keto Soups and Stews Cookbook

    Or check out these delicious recipes:

    Keto Cream of Mushroom Soup

    Easy Chicken Enchilada Soup

    Instant Pot Cauliflower Soup

    Keto Italian Wedding Soup

    Philly Cheesesteak Soup

    Keto Cream of Asparagus Soup Recipe

    Cream of Asparagus Soup

    Cream of asparagus soup is a perfect light and easy soup recipe. This deliciously creamy asparagus soup is dairy-free and keto, and wonderful way to enjoy spring produce. And it takes only 30 minutes to make! Enjoy hot or chilled.
    5 from 8 votes
    Print Pin Rate
    Course: Soup
    Cuisine: Soup
    Keyword: asparagus soup, cream of asparagus soup
    Prep Time: 10 minutes
    Cook Time: 20 minutes
    Total Time: 30 minutes
    Servings: 4 servings
    Calories: 124kcal

    Ingredients

    • 1 tablespoon avocado oil
    • 8 ounces fresh asparagus, trimmed and chopped
    • Salt and pepper
    • 1 green onion, chopped
    • 2 cloves garlic, minced
    • 2 cups veggie or chicken broth
    • 1 ounce fresh baby spinach
    • 1 cup coconut cream (from the top of a can of coconut milk)
    • 1 tablespoon fresh lemon juice
    US Customary - Metric

    Instructions

    • In a large saucepan over medium heat, heat the oil until shimmering. Add the asparagus and sprinkle with salt and pepper. Sauté until bright green, 3 to 4 minutes.
    • Add the green onion and garlic and cook until fragrant, about 1 minute more. Stir in the broth and bring to a boil, then reduce the heat to a simmer. Cook until the asparagus is tender, 10 to 12 minutes.
    • Add the spinach and cook until wilted, about 2 minutes. Transfer to a blender or food processor and blend until smooth. Return the soup to the pan.
    • Whisk in the coconut cream and lemon juice until well combined. Adjust seasoning to taste and serve hot or chilled. 
    Nutrition Facts
    Cream of Asparagus Soup
    Amount Per Serving (1 cup)
    Calories 124 Calories from Fat 109
    % Daily Value*
    Fat 12.1g19%
    Carbohydrates 5.2g2%
    Fiber 1.5g6%
    Protein 4.1g8%
    * Percent Daily Values are based on a 2000 calorie diet.
    2.0K shares

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    Nutritional Disclaimer

    Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

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      Recipe Rating




    1. Barb says

      June 03, 2022 at 9:15 pm

      5 stars
      I love soup! I’ve made your broccoli soup many times, it’s one of my favorites. I live in Hawaii, so it’s typically warm all the time, but I’ll eat make and eat soup any time. This soup is delicious! I made a couple of changes—used the whole bag of asparagus that came from Costco, added some shredded carrots (just because I need to use them up) and used heavy cream. Also, I like my soups chunky, so I saved some of the softened veggies and added them back in after I’d blended everything and added the cream. It’s so good, I’ll definitely be making it again. Thank you for sharing this one with us!

      Reply
    2. Jennifer says

      May 16, 2022 at 12:57 pm

      5 stars
      Delicious!!! I must admit I made one change since I already had open beef stock in the fridge and one of my favorite ways of eating asparagus is grilling it after a steak. Seriously this soup is so good. Look forward to having the leftovers and trying it cold.

      Reply
    3. Annette says

      March 10, 2022 at 4:06 pm

      5 stars
      I had some dental work, I am on Keto so didn’t have any soup put up. I searched my recipes, and I (which is unusual) had everything for this recipe available in my fridge, cupboard. I made it, so simple….so explanatory. Delicious just doesn’t do it justice Carol. I mean if you look at a recipe and think yuck due to veggies like spinach , asparagus, garlic, you would turn away. I decided to see how good it was since I love your recipes. I am amazed, delighted, and I have soup for dinner as well as lunch. Thank you for making such a wonderful soup with all the greens we need and the taste is superb! No wonder you are my favorite chef.

      Reply
      • Carolyn says

        March 10, 2022 at 7:36 pm

        I know! I don’t even like asparagus that much and I adored this.

        Reply
    4. Carole says

      February 19, 2021 at 5:03 pm

      5 stars
      I loved this recipe! The only change I made was to start with cut up bacon and then saute my veggies in that bacon fat. I reserved the chopped bacon and asparagus tips for the topping, as well as used fresh parsley, oregano, and chives. Great fresh taste! I think the addition of spinach and lemon was a good idea. Thanks for sharing.

      Reply
      • Carolyn says

        February 19, 2021 at 5:08 pm

        Sounds delicious to me!

        Reply
    5. Yolanda says

      April 25, 2020 at 7:42 pm

      Is there any reason not to thicken the soup with raw potoato starch on a Keto doet?

      Reply
      • Carolyn says

        April 26, 2020 at 8:25 am

        It really doesn’t need it. It’s thick and creamy as is.

        Reply
    6. LadyJ1225 says

      April 16, 2020 at 1:14 pm

      5 stars
      I had some extra asparagus left from a dinner this week and was looking for something else to make with it. This was an amazingly simple and tasty recipe. I only had enough to make half a recipe so I still have another bowl of soup left for tomorrow. Yeah for me! Thank you for a wonderful recipe = )

      Reply
      • Carolyn says

        April 16, 2020 at 6:13 pm

        Glad you liked it!

        Reply
    7. Bonetta says

      March 29, 2020 at 8:43 pm

      5 stars
      I added an extra green onion, 3 or 4 cups of water and used coconut milk instead of cream. Also let it aimmer and boil alot longer than called for. Added a few seasonings: tajin, italian, crushed red pepper and garlic. It turned out amazing! Ate it with garlic bread!

      Reply
    8. Sophia says

      August 09, 2019 at 7:40 am

      5 stars
      Thanks fir sharing this wonderful recipe, can you freeze this soup & for how long

      Thank you

      Reply
      • Carolyn says

        August 09, 2019 at 9:44 am

        Not sure this one would freeze well because it’s creamy. But it’s so easy to make, you shouldn’t need to freeze it ahead.

        Reply
    9. Rosa says

      April 16, 2019 at 4:57 am

      Some of your wonderful recipes give me the opportunity to choose metrics… like in this one. This is a huge help! I will ask… What about your cookbooks? Do they offer a metric solution?

      Reply
      • Carolyn says

        April 16, 2019 at 8:49 am

        Hi Rosa. My books all contain metric for the two most important ingredients that can be mis-measured: almond flour and coconut flour. For the rest of ingredients, there are standards out there that you can find easily. Hope that helps!

        Reply
    10. Tayo O. says

      April 11, 2019 at 10:39 pm

      I can’t wait to try this! I’ve been craving soup so much this past week and this might just scratch that itch 🙂

      Reply
    11. Vhm says

      April 09, 2019 at 5:07 pm

      5 stars
      Made this soup and it is delicious. I subbed cream and unsweetened almond milk for the coconut milk. Otherwise no modifications. Easy to make. Enjoyed it topped with crumbled bacon.

      Reply

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