This creamy asparagus soup recipe is the perfect way to celebrate the fresh, vibrant flavors of spring. Perfect as a starter or an easy keto side dish, this soup is both nourishing and indulgent. And it tastes like spring in a bowl!
Pair it with some Easy Chicken Dijon or Baked Halibut for a light and healthy meal.
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 it’s not my first choice of vegetable. Then 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.
If you think soup is only for winter, think again. Keto 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.
Why we love this recipe
- Easy to make: This velvety asparagus soup takes only 30 minutes from start to finish.
- Nutritious: Asparagus is packed full of vitamins and other important nutrients. This recipe is high in Vitamin C, potassium, and magnesium.
- So flavorful: The asparagus pairs delightfully with garlic, green onion, and some fresh lemon juice.
- Dairy free: The super creamy texture comes from coconut milk rather than heavy cream. Of course, you can sub dairy if you prefer!
- Hot or cold: It’s a wonderful soup to serve warm but it’s also delicious chilled.
- Low in carbs: Each serving has only 5.2 grams of carbs.
Reader’s Thoughts
“I like asparagus, but I love this soup! It is mild yet blesses your palate with a creamy memory of the best of asparagus flavor. I like other creamy soups but this may be my favorite. It is easy, satisfying and going in my rotation of Carolyn’s recipes.” — Colleen
Ingredient Notes
- Asparagus: You want to use fresh asparagus, rather than frozen. Thin spears are more tender than thick ones and they also cook a little faster.
- Green onion: You will use both the white and green parts of the green onion.
- Broth: I use chicken broth but you can also use vegetable broth for a vegan or vegetarian dish.
- Fresh baby spinach: Spinach adds fresh flavor, nutrition and makes the soup a brighter green.
- 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.
- Lemon juice: Be sure to use fresh lemon juice for the best flavor.
- Avocado oil: You can use any neutral tasting oil.
- Kitchen staples: Garlic, salt and pepper.
Step by Step Directions
- Sauté the asparagus. 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.
- Stir in the broth: 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: Add the spinach and cook until wilted, about 2 minutes.
- Purée the soup: Transfer to a blender or food processor and blend until smooth. Return the soup to the pan.
- Add the coconut cream: Whisk in the coconut cream and lemon juice until well combined. Adjust seasoning to taste and serve hot or chilled.
Tips for Success
This asparagus soup recipe fits every kind of diet. It’s already dairy-free, Whole 30 compliant, and paleo. And if you change out the chicken broth for vegetable broth, it can even be 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. 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.
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.
Not dairy-free? If you don’t care to be dairy free, you can easily sub in some heavy whipping cream or sour cream for the coconut cream.
Asparagus tips for garnish: Hold back a few of the sautéed asparagus tips to place on top of the soup for a lovely presentation.
Frequently Asked Questions
Asparagus is a wonderful vegetable for low carb and keto diets. It’s low in carbs, high in fiber, and full of nutrients such as Vitamin A, Potassium, and Magnesium.
You can store the cooled soup in an airtight container and kept in the refrigerator for up to 5 days. You can also freeze it for several months.
This keto cream of asparagus soup recipe has 5.2g of carbs and 1.5g of fiber per serving. If you count net carbs, that comes to 3.7g net carbs per serving.
More great keto soup recipes
Keto Soups and Stews
This recipe was first published in my keto soups cookbook. With 50+ keto and low carb recipes, it’s a must for soup lovers!
Cream of Asparagus Soup Recipe
Ingredients
- 1 tbsp avocado oil
- 8 ounces (226.8 g) fresh asparagus, trimmed and chopped
- Salt and pepper
- 1 green onion, chopped
- 2 cloves garlic, minced
- 2 cups (473.18 ml) veggie or chicken broth
- 1 ounce (28.35 g) fresh baby spinach
- 1 cup (236.59 ml) coconut cream, (from the top of a can of coconut milk)
- 1 tbsp fresh lemon juice
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.
- For garnish, try saving a few of the asparagus tips for the tops of the soup. You can also drizzle with a little coconut milk.
Notes
Nutrition
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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I grow my own asparagus and I have made this but used lemony flavored sorrel (that I grow) and it’s is fabulous! Thanks Carolyn!
That sounds amazing!
I made this soup last night with some beautiful purple asparagus I picked up at the farmer’s market. It was so easy and so very satisfying. It had such a beautiful flavor.
How much sodium in Keto Asparagus Soup? Please, include this dietary ingredient in your recipes along with ways to increase fiber content. Would like to keep my sugar and sodium low with fiber minimum at 3 grams l.
B, I’m a dietitian.
Any unpeeled vegetable is going to be high in fibre. You can always do a Google search for the fibre content of the asparagus, spinach and onion. Or, throw the link for a recipe into chatgpt and ask it to calculate fibre and sodium content.
I’m curious why you need to limit fibre to 3g/meal?
I like asparagus, but I love this soup! It is mild yet blesses your palate with a creamy memory of the best of asparagus flavor. I like other creamy soups but this may be my favorite. It is easy, satisfying and going in my rotation of Carolyn’s recipes.
Such a delicious non-dairy healthy option!!
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!
Great idea using carrots. Love your innovation.
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.
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.
I know! I don’t even like asparagus that much and I adored this.
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.
Sounds delicious to me!
Is there any reason not to thicken the soup with raw potoato starch on a Keto doet?
It really doesn’t need it. It’s thick and creamy as is.
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 = )
Glad you liked it!
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!
Thanks fir sharing this wonderful recipe, can you freeze this soup & for how long
Thank you
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.
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?
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!
I can’t wait to try this! I’ve been craving soup so much this past week and this might just scratch that itch 🙂
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.