Paleo Soup Recipes: 6 Stovetop Soups With USDA Nutrition (and Far Less Sodium Than Canned)

By Paleo Life Coach Editorial Team · Last updated September 25, 2026 · Nutrition computed from USDA FoodData Central

Most soup is almost paleo already. The problems are the noodles, the rice, the cream, the flour roux and, in the canned aisle, the salt. These paleo soup recipes fix all five: vegetables and meat for bulk, coconut milk or puréed vegetables for creaminess, arrowroot or egg for body, and homemade stock for flavor. Each recipe below has real quantities and nutrition computed from USDA data, so you know what’s in the bowl.

What makes a soup paleo?

A soup is paleo when it leaves out grains (noodles, rice, barley), legumes (beans, lentils, split peas), dairy (cream, milk, cheese) and wheat-flour thickeners, and uses a stock without sugar or soy. The diet’s core exclusions are summarized in Harvard’s paleo diet review.

That leaves a lot of classic soups intact. Chicken vegetable, beef and cabbage, egg drop and Thai coconut soups need only small swaps. Creamy soups get their body from blended vegetables or coconut milk instead of cream.

How do you thicken a paleo soup without flour or cream?

Pick the method by the texture you want. None of these need wheat flour or dairy.

How do you thicken a paleo soup without flour or cream?

Goal	Paleo method	How much for 8 cups of soup	Notes
Silky, creamy	Blend in cooked squash, cauliflower or sweet potato	2–3 cups cooked vegetable	Most nutrient-dense option
Rich, creamy	Stir in canned coconut milk	¾–1 cup	Adds saturated fat; flavor suits squash and curry soups
Light body, clear broth	Arrowroot or tapioca slurry	1–2 tbsp in 2–4 tbsp cold water	Add near the end; don’t boil hard afterward
Silky ribbons	Beaten egg drizzled into simmering broth	2–4 eggs	Classic egg drop texture
Hearty	Mash some of the cooked vegetables against the side of the pot	A cup or two of the cooked vegetables	Works in chunky soups and stews

Arrowroot and tapioca are nearly pure starch, which is why a spoonful thickens a pot; the paleo flour guide compares them with the other grain-free flours.

1. Chicken vegetable soup (no noodles)

Serves 6 (about 2 cups each).

• 1½ lb (680 g) boneless skinless chicken thighs
• 1 tbsp olive oil
• 1 medium onion (150 g), 2 carrots (120 g), 2 celery ribs (80 g), diced
• 3 cloves garlic, minced
• 8 cups (about 1.9 L) homemade chicken stock or bone broth
• 1 medium zucchini (200 g), diced
• 2 cups chopped kale (60 g)
• ½ tsp salt, pepper, thyme and a bay leaf

Sweat the onion, carrot and celery in the oil for 6 minutes, add garlic for 1 minute, then the stock, herbs and whole thighs. Simmer 20 minutes until the chicken reaches 165°F. Shred the chicken, return it with the zucchini, and simmer 5 minutes. Stir in the kale for the last 2 minutes.

2. Creamy butternut squash soup (dairy-free)

Serves 6.

• 1 medium butternut squash, peeled and cubed (1 kg)
• 1 tbsp olive oil, 1 onion (150 g), 2 carrots (120 g), 3 cloves garlic
• 4 cups (960 ml) chicken stock
• ¾ cup (200 g) canned coconut milk
• ½ tsp salt, ½ tsp ground ginger, pinch of nutmeg

Soften the onion and carrots in oil for 6 minutes, add garlic, squash and stock, and simmer 20–25 minutes until the squash is tender. Blend until smooth, then stir in coconut milk and season. For a nut-free garnish, top with toasted pumpkin seeds.

3. Meatball and spinach soup (Italian wedding style)

Serves 6.

• Meatballs: 1 lb (450 g) lean ground beef, 1 egg, ¼ cup (30 g) almond flour, 2 cloves garlic, ½ tsp each oregano and salt
• 1 tbsp olive oil, 1 onion (150 g), 2 carrots (120 g), 2 celery ribs (80 g)
• 8 cups (1.9 L) chicken stock
• 5 oz (150 g) baby spinach

Mix and roll 24 small meatballs. Cook the vegetables in oil for 6 minutes, add stock and bring to a simmer, then drop in the meatballs and simmer 12–15 minutes until they reach 160°F inside. Stir in spinach until wilted.

4. Thai-style coconut chicken soup

Serves 4.

• 1 lb (450 g) chicken breast, thinly sliced
• 1 can (400 g) coconut milk
• 4 cups (960 ml) chicken stock
• 8 oz (225 g) mushrooms, sliced; 1 red bell pepper (150 g), sliced
• 1 tbsp grated ginger (15 g), 1 stalk lemongrass, bruised
• 2 tbsp lime juice, 1 tbsp fish sauce (check for sugar-free)
• Cilantro to serve

Simmer the stock, coconut milk, ginger and lemongrass for 10 minutes. Add mushrooms, pepper and chicken and simmer 6–8 minutes until the chicken is cooked through. Remove the lemongrass and stir in lime juice and fish sauce off the heat.

5. Five-minute egg drop soup

Serves 4.

• 6 cups (1.4 L) chicken stock
• 1 tsp grated ginger
• 2 tbsp arrowroot mixed with 3 tbsp cold water
• 4 eggs, beaten
• 2 cups baby spinach (60 g), sliced scallions, coconut aminos to taste

Bring the stock and ginger to a simmer, stir in the arrowroot slurry until slightly thickened, then drizzle in the eggs while stirring slowly in one direction. Cook until the eggs are set, then add spinach and scallions.

6. Beef and cabbage soup

Serves 6.

• 1½ lb (680 g) lean ground beef
• 1 tbsp olive oil, 1 onion (150 g), 2 carrots (120 g), 2 celery ribs (80 g)
• ½ medium head cabbage (600 g), chopped
• 1 can (28 oz / 794 g) whole tomatoes in juice, crushed by hand
• 6 cups (1.4 L) beef stock
• ½ tsp salt, 1 tsp paprika, 1 tsp dried thyme

Brown the beef in the oil until it reaches 160°F, drain excess fat, then add the vegetables and cook 5 minutes. Add cabbage, tomatoes, stock and seasonings and simmer 25 minutes until the cabbage is tender. It’s the highest-fiber soup here.

How do these paleo soups compare nutritionally?

How do these paleo soups compare nutritionally?

Soup (per serving)	Calories	Protein (g)	Fat (g)	Carbs (g)	Fiber (g)	Sodium (mg)
1. Chicken vegetable (1/6)	304	31.7	11.2	17.9	2.0	793
2. Butternut squash (1/6)	239	6.9	11.6	30.8	4.3	449
3. Meatball and spinach (1/6)	338	26.8	17.2	18.1	2.2	758
4. Thai coconut chicken (1/4)	447	35.8	27.5	16.8	1.5	765
5. Egg drop (1/4)	220	15.8	9.1	17.4	0.5	598
6. Beef and cabbage (1/6)	318	30.3	14.4	17.9	6.2	940

Calculated from USDA FoodData Central SR Legacy entries weighted by the quantities above. Stock uses USDA’s home-prepared chicken stock (FDC 172884) or beef stock (FDC 172883); canned tomatoes are FDC 170051; almond flour uses USDA Foundation entry 2261420. Herbs, lemongrass, scallions and coconut aminos are not included. Servings are about 2 cups.

The butternut soup is lowest in protein, so pair it with a protein side or stir in shredded chicken. The Thai coconut soup is the richest because a full can of coconut milk goes into four servings.

How much sodium do homemade paleo soups save?

A lot, and it’s the most useful reason to make soup at home. The FDA notes that over 70% of dietary sodium comes from packaged and prepared foods, and that the Daily Value is less than 2,300 mg a day.

How much sodium do homemade paleo soups save?

Per 1 cup	Sodium (mg)	Protein (g)
Canned chicken noodle soup, prepared with water (FDC 172909)	831	2.9
Canned chicken broth, ready-to-serve (FDC 174536)	924	1.6
Reduced-sodium chicken broth, ready-to-serve (FDC 172888)	554	3.3
Home-prepared chicken stock (FDC 172884)	343	6.0
Paleo chicken vegetable soup (recipe 1)	about 354	about 14
Paleo beef and cabbage soup (recipe 6)	about 350	about 11
Paleo butternut squash soup (recipe 2)	about 264	about 4

Per cup uses USDA’s cup weights: 248 g for canned chicken noodle, 249 g for ready-to-serve broth, 240 g for reduced-sodium broth and stock, and 241 g for the homemade soups. Homemade soup values are estimated from raw recipe weight; simmering evaporates some water, so per-cup sodium in the finished pot may run 10–20% higher. Source: USDA FoodData Central.

A cup of the homemade chicken soup has less than half the sodium of canned chicken noodle and about five times the protein. Most of the sodium in the paleo recipes comes from stock, so switching to unsalted homemade stock cuts it further. If blood pressure is your main concern, the paleo vs DASH diet comparison covers sodium targets in more depth, and Harvard’s salt and sodium page explains the health context.

How long do paleo soups keep, and can you freeze them?

Refrigerate soup within 2 hours of cooking, divided into shallow containers so it cools quickly, and bring soups to a boil when reheating (FDA safe food handling). Eat refrigerated soup within 3–4 days.

The chicken vegetable, beef and cabbage, meatball and butternut soups freeze well; Clemson Extension lists 4–6 months at 0°F for stews and similar combination dishes, with the best texture in the first few months. Coconut-milk soups can separate after freezing; whisk or blend while reheating. Egg drop soup doesn’t freeze well. The paleo freezer meals guide and Clemson Extension’s freezing guide cover containers and headspace. If you’d rather set and forget, the paleo slow cooker recipes include a stew and a bean-free chili.

Common paleo soup mistakes

• Using boxed broth without reading the label. Some contain sugar, soy or yeast extract, and most are high in sodium. Choose unsalted versions or make your own.
• Salting before tasting. Stock, fish sauce, canned tomatoes and bacon all add salt. Season at the end.
• Boiling arrowroot. Hard boiling after thickening can thin it out again; add it near the end.
• Freezing soups with zucchini or spinach already in. They turn soft. Add delicate vegetables when reheating if texture matters.
• Forgetting protein in creamy soups. A vegetable purée alone won’t keep you full; add chicken, shrimp or a side of eggs.

Frequently asked questions about paleo soup recipes

Are soups paleo?

Many soups are paleo or close to it. Soups become non-paleo when they include noodles, rice, barley, beans, lentils, cream, cheese, flour roux or stock with sugar or soy. Chicken vegetable, beef and cabbage, egg drop, butternut squash and coconut chicken soups are paleo when made with compliant stock.

How do you make a creamy soup without dairy?

Blend in cooked squash, cauliflower or sweet potato, or stir in canned coconut milk near the end. About ¾ to 1 cup of coconut milk makes 8 cups of soup noticeably creamy. Blending vegetables adds fiber and nutrients, while coconut milk adds richness and saturated fat.

Is store-bought chicken broth paleo?

Some brands are, as long as the ingredients are just chicken, water, vegetables, herbs and salt. Skip broths with sugar, soy, wheat or yeast extract. Regular ready-to-serve chicken broth averages about 920 mg of sodium per cup in USDA data, so choose unsalted or reduced-sodium versions when you can.

What’s the most filling paleo soup?

In this guide, the Thai coconut chicken soup (36 g protein, 447 calories per serving) and chicken vegetable soup (32 g protein, 304 calories) are the most filling. Protein and fat drive fullness more than volume, so broth-only soups need a side of eggs, meat or fish.

Can you eat paleo soups on a low-carb diet?

Yes. All six soups here have about 17–18 g of carbohydrate per serving except the butternut squash soup at 31 g. For fewer carbs, skip the carrots and use more zucchini, cabbage and spinach.

Your next step: make a pot of stock, then two soups

Make a batch of stock on the weekend, then cook the chicken vegetable soup and the beef and cabbage soup. That’s twelve servings of lunches and dinners with a fraction of the sodium of canned soup. For the stock itself, see the paleo bone broth guide; for no-cook meals on the other days, try the paleo bowls or browse the paleo recipes hub.

Research cited in this guide

• FoodData Central (SR Legacy and Foundation Foods) – U.S. Department of Agriculture
• Sodium in Your Diet – U.S. Food and Drug Administration
• Safe Food Handling – U.S. Food and Drug Administration
• Salt and Sodium – Harvard T.H. Chan School of Public Health
• Diet Review: Paleo Diet – Harvard T.H. Chan School of Public Health
• Freezing Prepared Foods – Clemson Cooperative Extension