Cream of Asparagus Soup – All Day I Dream About Food

Keto-friendly Cream of Asparagus Soup has a light, fresh flavor and a velvety smooth texture. It takes only a handful of ingredients 30 minutes to make. And it’s dairy-free too!

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.

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 vegetable oil.
• Kitchen staples: Garlic, salt and pepper.

Step by Step Directions

1. 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.
2. 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.
3. Add the spinach: Add the spinach and cook until wilted, about 2 minutes.
4. Purée the soup: Transfer to a blender or food processor and blend until smooth. Return the soup to the pan.
5. 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.

Cream of Asparagus Soup Recipe

Servings: 4 servings

Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Keto-friendly Cream of Asparagus Soup has a light, fresh flavor and a velvety smooth texture. It takes only a handful of ingredients 30 minutes to make. And it’s dairy-free too!

• 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

• 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.

Storage Instructions: Store the cooled soup in a covered container in the fridge for up to 5 days. It can also be frozen for several months. 

Serving: 1cup | Calories: 124kcal | Carbohydrates: 5.2g | Protein: 4.1g | Fat: 12.1g | Fiber: 1.5g