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Keto Red Pepper Soup

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This rich and flavorful Keto Roasted Red Pepper Soup is a delicious blend of sweet red peppers, onions, garlic, and spices! It’s the perfect start to any low carb meal!

bowl of roasted red pepper soup with pepper and onion

Keto Red Pepper Soup

My husband is the chef in the family, so before I met him my food options were limited to easy recipes that I could prepare or take-out.

One of my favorite dishes to make at home in college was roasted red pepper soup. It tasted amazing with a bit of cheese or crushed BBQ chips!

Ok, so maybe all my add-ins weren’t the healthiest, but at it’s core, red pepper soup is pretty darn good for ya. And it’s fairly low in carbs!

We’ve tweaked that original favorite of mine to make a low carb pepper soup that is just heavenly! Plus, it’s perfect to make ahead at the beginning of the week for easy meal prepping.

Related: For another one of our other favorite soup recipes, try our Keto Instant Pot Asparagus Soup!

Are Bell Peppers Keto?

At first glance, 8 grams of net carbs might seem high, but if you’re doing a keto diet of 30-50 grams of carbs for the day that’s a good amount for a meal. 

It’s not realistic to think that every meal is going to be 2 grams of carbs AND have nutrients to nourish your body. Plus, the health benefits of red peppers are so wonderful that they are worth the extra couple carbs, in my opinion.

I’m always in the camp that feeding our bodies the vitamins and minerals they need is just as important (if not more so) than any weight goal.

Here’s just a few of the health benefits of red peppers:

  • They contain a TON of vitamin C (more than 200% of your daily value)
  • Red peppers are a good source of some B vitamins
  • They provide antioxidants that fight free radicals
  • Red bell peppers support healthy eyesight

stock pot of red pepper soup and a serving bowl

For your convenience in re-creating this recipe at home, we’ve included shop-able ad links to some of the products and supplies used. Read our disclosure policy here.

Why I Love This Recipe:

  • Lots of veggies and nutrients!
  • Only 8g net carbs for a big hearty bowl of soup
  • Perfect to make in a big batch to meal prep

What You Need to Make Keto Bell Pepper Soup

  • 5-7 sweet bell peppers (enough to cover a sheet pan as shown)
  • 1 head garlic
  • 2 Tablespoons olive oil
  • 2 onions, chopped
  • 1 Tablespoon paprika, or more to taste
  • 1 teaspoon sumac, to taste
  • 1 teaspoon cayenne pepper, to taste
  • Salt and pepper, to taste
  • 4-5 cups vegetable broth (can use water)

Note: do not be afraid of spice in this recipe! Bell peppers don’t always have a lot of flavor on their own, so the combination of roasting and spice helps bump up the flavor of this recipe.

Kitchen Supplies Used:

bowl of thick keto red pepper soup with veggies in background

KETO FAQ – Learn More

How to Make Roasted Red Pepper Soup

Preheat oven to 425°F and prepare a large baking sheet with non-stick spray, parchment paper, or a non-stick silicone baking mat.

Clean bell peppers and cut each in half. Remove seeds, stem and membranes, then place cut side down on your baking sheet along with garlic.

bell peppers and garlic on baking sheet

Roast for 25 minutes until browned or blackened to your liking.

roasted red pepper and garlic on baking sheet

Peel the peppers one of two ways:

  1. Allow peppers to cool completely and the skins will slide off easily
  2. Place peppers in a bowl while stil lhot and cover with plastic wrap for 3 minutes, then peel. Set peppers aside and discard skins.

Remove and discard any remaining skin from the garlic.

Place the olive oil in a large soup pot over medium heat, add chopped onions and sauté for about 2 minutes until they’re translucent.

caramelizing onions in saucepan

Add the softened garlic and spices and stir until they start to give off a nice fragrance. Add the roasted peppers and broth, increase heat to high so that everything starts to boil, then reduce to a simmer. Continue simmering for 20 minutes.

making stock for roasted red pepper soup

Once soup has cooked, it’s time to puree in the blender or food processor. You don’t want to fill your blender higher than halfway, so you may need to do so in batches.

Return the pureed soup to the pan and taste. Adjust the spices and rewarm if needed.

close up of a bowl of red pepper soup

What Type of Peppers are the Best to Use?

Feel free to use any color of sweet bell pepper for this recipe! We used a combination of red, orange, and yellow peppers, because they are often sold together in a variety pack. However, this soup will taste fabulous with all red peppers, or any combination of colors.

Depending on how many red peppers you use (versus orange and yellow) the color may vary slightly. However, this shouldn’t affect the flavor significantly, as all of these peppers are mild and sweet compared to green bell peppers.

If you like spicy foods, you can also incorporate other types of peppers into the mix!

How to Lower the Carbs in this Recipe

If you’re on a strict keto diet, I want to share this recipe update from one of our readers, Diana C. 

  1. Use water in place of vegetable broth.
  2. Swap 1-2 Tablespoons onion powder in place of the onion.

These simple swaps will lower the net carbs per serving to 5 grams without sacrificing flavor!

More of our favorite keto soup recipes:

Roasted Red Pepper Soup Recipe (Printable Copy)

If you love this recipe, please rate it! We’d also love to hear your thoughts in the comments below.

This rich and flavorful Roasted Red Pepper Soup is a delicious blend of sweet red peppers, onions, garlic, and spices!
Print Recipe
5 from 1 vote

Keto Roasted Red Pepper Soup

This rich and flavorful Roasted Red Pepper Soup is a delicious blend of sweet red peppers, onions, garlic, and spices! It's vegan, low carb, and keto friendly!
Prep Time10 mins
Cook Time45 mins
Total Time55 mins
Course: Main Course, Soup
Cuisine: American, Keto
Keyword: low carb, red pepper, Red Pepper Soup, soup
Servings: 8
Calories: 78kcal
Cost: $5

Ingredients

  • 6-7 Sweet Bell Peppers enough to cover a sheet pan
  • 1 head Garlic
  • 2 Tablespoons Olive Oil
  • 1 Onion (or two small onions) chopped
  • 5 Cups Vegetable Broth or water
  • 1 Tablespoon Paprika to taste
  • 1 teaspoon Tumeric to taste
  • 1 teaspoon Cayenne Pepper to taste
  • Salt to taste
  • Pepper to taste

Instructions

  • Preheat oven to 425°F and prepare a large baking sheet with non-stick spray.
  • Clean bell peppers and cut each in half. Remove seeds, stem and membranes, then place cut side down on prepared baking sheet, along with the garlic.
  • Roast in the oven for 25 minutes until browned or blackened to your liking.
  • Peel peppers and garlic and discard the skins. Set aside.
  • Add olive oil to a large soup pot and heat over medium heat.
  • Add the chopped onions and sauté for 2 minutes until translucent. Add the softened garlic and spices.
  • Heat until fragrant, then add the peppers and broth.
  • Increase heat so that everything starts to boil, then reduce to a simmer. Continue simmering for 20 minutes.
  • Puree soup in a blender. You may need to do this in batches, as you don't want the blender to be more than halfway full.
  • Return the pureed soup to the pan and taste. Adjust the spices and rewarm as needed.

Notes

Net Carbs: 7g per serving
  • Do not be afraid of spice in this recipe! Peppers are quite watery/flavorless on their own, so the combination of roasting and adding a healthy dose of spice helps bump up the flavor of this recipe.

Nutrition

Calories: 78kcal | Carbohydrates: 10g | Protein: 1g | Fat: 4g | Saturated Fat: 1g | Sodium: 593mg | Potassium: 244mg | Fiber: 3g | Sugar: 5g | Vitamin A: 3642IU | Vitamin C: 116mg | Calcium: 16mg | Iron: 1mg

Pin our Low Carb Pepper Soup Recipe on Pinterest:

roasted red peppers and a bowl of red pepper soup

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2 Comments

  1. Diana Crandall

    5 stars
    I love peppers, so I am biased, but my whole family loved this as the recipe is. I am going a bit more restricted keto right now, so I also made a tweaked version for myself. I swapped out the onions for 2 tbs onion powder and used water. It was still pretty delicious and I cut the carbs to around 6 per serving.

    • So glad that it was a hit with your family! Thank you for the tip about onion powder — I may add that to the recipe post itself!

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