Can you have soups during a paleo diet? Yes, with the Right Ingredients

January 3, 2026 •

4 min read

Over 80% of individuals following a paleo diet report improved health and well-being, suggesting that a focus on natural, unprocessed foods yields significant benefits. This framework makes creating paleo-friendly meals, including soup, not only possible but highly beneficial, answering the question: Can you have soups during a paleo diet?

Quick Summary

Paleo-friendly soups are easily achievable by focusing on compliant ingredients like homemade bone broth, fresh vegetables, and lean protein. This approach avoids non-paleo items such as legumes, grains, and dairy while still providing a nourishing, satisfying meal option.

Key Points

Core Principle: The paleo diet is based on whole, unprocessed foods, so soups must be built with compliant ingredients like meat, vegetables, and fruit.
Ingredient Selection: Focus on lean meats, seafood, fresh vegetables, and healthy fats while strictly avoiding grains, legumes, and dairy to keep your soup paleo.
Bone Broth is Key: Homemade bone broth is the ideal base for paleo soups, offering exceptional flavor and digestive benefits.
Creamy Alternatives: For creamy soups, use full-fat coconut milk or puréed starchy vegetables like butternut squash or cauliflower instead of dairy.
Avoid Hidden Ingredients: Be cautious of store-bought broths or pre-made soups, which may contain non-paleo ingredients like preservatives, MSG, or added sugars.
Health Benefits: Enjoying paleo soups provides essential nutrients, aids digestion, and is a satisfying way to stay hydrated.

The Core Principle: What Makes a Soup Paleo?

At its heart, the paleo diet is about eating like our ancestors did, focusing on whole, unprocessed foods like lean meats, fish, vegetables, fruits, nuts, and seeds. The same principle applies to soup, meaning the key is to build your recipe from the ground up using only approved ingredients. Traditional soups often contain non-paleo items, such as noodles, beans, and heavy cream, which must be replaced or omitted to stay compliant. A paleo soup is essentially a high-quality broth brimming with nutrient-dense vegetables and protein. This allows for warm, comforting, and hearty meals that align perfectly with the dietary philosophy.

Allowed Paleo Soup Ingredients

To ensure your soup is paleo-compliant, focus on these building blocks. They provide the flavor, texture, and nutritional value you need without compromising your diet.

Proteins:

Grass-fed beef, chicken, or turkey
Wild-caught fish and shellfish
Bone broth from compliant sources
Bacon (sugar-free)

Vegetables:

Leafy greens (kale, spinach, Swiss chard)
Cruciferous vegetables (cauliflower, broccoli)
Root vegetables (carrots, parsnips, sweet potatoes)
Nightshades (tomatoes, peppers) in moderation
Mushrooms, onions, and garlic

Healthy Fats:

Coconut milk or cream (for dairy-free creaminess)
Avocado oil, olive oil, or coconut oil
Bacon fat or tallow

Herbs and Spices:

Fresh herbs (parsley, cilantro, thyme, rosemary)
Spices (cumin, turmeric, ginger, paprika)
Salt and pepper

Ingredients to Avoid in Paleo Soups

Just as important as knowing what to include is knowing what to exclude. Avoid these ingredients to keep your soup strictly paleo.

Legumes: All beans, lentils, and peanuts
Grains: Noodles, pasta, and rice
Dairy: Cream, milk, and cheese
Processed Ingredients: Store-bought broths with added sugars, MSG, or preservatives
Refined Sugars: Sweeteners found in many pre-made mixes

Building a Paleo Soup from Scratch

Creating a delicious paleo soup is a straightforward process once you understand the basic components. Homemade soup is often more nutritious and flavorful than canned alternatives.

Step 1: Choose Your Base The foundation of any great soup is a high-quality stock. Homemade bone broth is the paleo gold standard, rich in collagen and minerals. If you're short on time, choose a pre-made bone broth that contains no added sugar, MSG, or other non-paleo additives. Vegetable broth is another excellent, plant-based option.

Step 2: Add Your Aromatics and Vegetables Start by sautéing your aromatics, such as onions, garlic, and ginger, in a paleo-friendly fat like avocado or coconut oil. This builds the initial flavor profile. Next, add your choice of chopped vegetables. For creamy soups, include starchy vegetables like butternut squash or cauliflower.

Step 3: Incorporate Protein and Simmer Once the vegetables have softened slightly, add your protein. This could be shredded chicken, cubes of beef, or fresh seafood. Add your broth and bring the mixture to a simmer. Allow the soup to cook until all ingredients are tender and flavors have melded together, typically 20-30 minutes.

Step 4: Finish with Flavor and Garnishes Finish the soup with fresh herbs and spices. For a creamy texture, an immersion blender can be used to puree a portion or all of the soup. Garnish with additional fresh herbs, toasted nuts, or a swirl of coconut cream.

Table: Paleo vs. Non-Paleo Soup Ingredients


Ingredient Category	Paleo-Compliant Example	Non-Paleo Example to Avoid
Broth Base	Homemade Bone Broth	Canned soup with MSG and preservatives
Protein	Shredded Chicken, Grass-fed Beef	Processed sausage with sugar
Creaminess	Full-fat Coconut Milk, Blended Cauliflower	Dairy cream, milk, or cheese
Carbohydrate	Sweet Potatoes, Butternut Squash	Pasta noodles, white rice
Thickener	Arrowroot Flour, Blended Vegetables	Wheat flour, cornstarch
Flavor	Fresh Herbs, Spices, Sea Salt	Pre-packaged spice mixes with sugar
Garnish	Sliced Avocado, Toasted Almonds	Croutons, Shredded Cheese

Benefits of Incorporating Paleo Soups

Beyond compliance, paleo soups offer several health advantages:

Nutrient-Dense: They are packed with vitamins, minerals, and antioxidants from vegetables, promoting overall health.
Support Digestion: A warm, homemade soup is gentle on the digestive system, and bone broth is known for supporting gut health.
Hydration: Soups are an excellent way to increase your fluid intake, especially during colder months or when recovering from illness.
Satisfying and Filling: The combination of protein, healthy fats, and fiber-rich vegetables helps you feel full and satisfied, which can aid in weight management.
Easy Meal Prep: Large batches of soup can be easily made in advance and frozen, providing convenient and healthy meals for busy days.

Conclusion: Enjoying Soups on Your Paleo Journey

In summary, you can absolutely enjoy soups on a paleo diet by being mindful of the ingredients you use. By focusing on homemade bone broth, lean proteins, and a wide array of fresh vegetables, you can create hearty, flavorful, and compliant soups that are both nutritious and satisfying. With a few simple substitutions, you can transform almost any soup recipe into a delicious paleo meal. For more paleo recipe inspiration, check out resources from reputable paleo cooking sites.

The Paleo Guide to Savory Soups: A Practical Summary

Compliant Ingredients: Choose homemade bone broth, lean proteins, and fresh vegetables for your soup base and fillings.
Avoid Non-Paleo Items: Strictly avoid grains (noodles, pasta), legumes (beans), and all dairy products.
Embrace Healthy Fats: Use coconut cream or healthy oils like avocado oil to achieve creamy textures without dairy.
Homemade is Best: Canned and pre-packaged soups often contain hidden non-paleo ingredients like MSG, sugar, or preservatives, so making your own is safest.
Nutrient-Dense Meals: Paleo soups are a great way to boost your intake of vitamins, minerals, and collagen, supporting overall wellness.
Easy Digestion: The nature of soup, especially with bone broth, is gentle on the stomach and aids in nutrient absorption.
Excellent for Meal Prep: Prepare a large batch of paleo soup to portion out for quick, healthy meals throughout the week or freeze for later.

Frequently Asked Questions

You can use canned broth, but it is crucial to check the ingredient list carefully. Many commercial broths contain added sugars, MSG, and other non-paleo ingredients. Look for brands that are explicitly labeled as paleo or Whole30 compliant, or make your own bone broth at home for complete control over the ingredients.

There are several paleo-friendly ways to thicken soup. You can use an immersion blender to puree some of the cooked vegetables, add full-fat coconut milk or cream, or stir in a small amount of arrowroot flour mixed with cold water at the end of cooking.

Since grains are not allowed on a paleo diet, traditional noodles like pasta should be avoided. Instead, consider using spiralized vegetables like zucchini ('zoodles'), butternut squash noodles, or adding cauliflower rice to mimic a more substantial texture.

Most vegetables are compliant, including root vegetables like sweet potatoes and leafy greens. Some people on stricter paleo protocols may limit certain nightshade vegetables, like tomatoes, but they are generally accepted by most. Focus on a wide variety of colorful vegetables for maximum nutrients.

Yes, you can have creamy soups. The creaminess comes from compliant sources like full-fat coconut milk, a homemade cashew cream, or by pureeing the soup with starchy vegetables like cauliflower or butternut squash.

Homemade paleo soups stored in an airtight container can last in the refrigerator for 3-5 days. For longer storage, you can freeze the soup for up to 3 months, making it an excellent option for meal prep.

Yes, warm homemade chicken soup, especially one made with nutrient-rich bone broth, is an excellent choice when you're feeling unwell. It can help with hydration, soothe a sore throat, and provides essential vitamins and minerals to support your immune system.