• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Low Carb Yum
Easy Gluten-Free & Keto-Friendly Recipes
  • Facebook
  • Instagram
  • Pinterest
  • YouTube
  • Start Keto
    • What Is The Keto Diet?
    • The Benefits Of A Keto Diet
    • What Are Macros In Keto?
    • Best Keto Fruits
    • Best Keto Vegetables
    • 5 Types Of Keto Diets
    • Low Carb vs Keto?
    • The Keto Food Pyramid
    • Keto Supplements
  • Recipes
    • By Course
      • Keto Appetizers
      • Keto Drinks
      • Low Carb Breads
      • Keto Casserole Recipes
      • Keto Salads
      • Sauces & Dressings
      • Keto Sides
      • Low Carb Snacks
      • Low Carb Soups
    • By Cuisines
      • Asian
      • Italian
      • Mexican
      • Southern
    • By Diet
      • Dairy-Free
      • Paleo
      • AIP
      • Nut-Free
      • Egg-Free
      • Vegetarian
      • Vegan
      • Kid Friendly
    • By Cooking Style
      • Air Fryer
      • Crock Pot
      • Instant Pot
      • One Pan
      • Freezer Friendly
      • 30 Minutes or Less
  • Fast Food Menus
  • Breakfast
  • Dinner
    • Beef
    • Casseroles
    • Chicken
    • Eggs
    • Pork
    • Seafood
    • Turkey
  • Desserts
    • Cakes
    • Candy
    • Cheesecakes
    • Cookies
    • Frosting
    • Frozen Desserts
    • Fruit
    • Pies
    • Puddings
  • Shop
    • 5-Ingredient Keto Cookbook
    • Simple Keto Meals Cookbook
    • Low Carb Casseroles eCookbook
    • Low Carb Keto Products
Home / Recipes / Low Carb Soups

Easy Romaine Lettuce Soup Recipe - Dairy Free

By Lisa MarcAurele · Apr 27, 2021 · 22 Comments

1.2K shares
Jump to Recipe
Easy romaine lettuce soup recipe
An easy romaine lettuce soup recipe recipe that's low carb and keto friendly

Need something hot and nourishing that you can make in just 10 minutes? This creamy, savory easy romaine lettuce soup will warm your bones on chilly nights (or any night of the year, really). Plus, you won't believe it's dairy-free!

Article Index
  • Why lettuce soup?
  • Reasons to use ghee
  • Stock Or Broth?
  • Other recipes
  • Recipe

Without doubt, many people think romaine lettuce belongs in a Caesar salad, not soup.

But hear me out ... allow me a minute to convince you why romaine, aka "cos" lettuce, is perfect for this recipe.

Before I state my case, I will admit that easy romaine lettuce soup doesn't sound as appetizing as my other keto soup recipes.

  • Easy Lobster Bisque: no explanation needed.
  • Taco Soup: yeah, I'm proud of that one.
  • Zuppa Toscana: Molto delizioso!
  • Cream of Asparagus Soup: the perfect balance of flavors
How to make an easy romaine lettuce soup

Why lettuce soup?

Yes, these recipes I've come up with are instant hits with my family and followers. But featuring one with cos lettuce? Yeah, I've got to do some convincing, so here goes....

First of all, the recipe has more ingredients than just lettuce. We'll get to them shortly....

Don't think of romaine as a bland, devoid-of-nutrition, first-cousin of iceberg lettuce. On the contrary, it's nutrient dense.

It's got vitamins C, K, A, and B9 (folate). And it contains calcium, magnesium, phosphorous, and potassium.

Plus, if you're watching your net carbs, this easy romaine lettuce soup is perfect. A whole cup of the lettuce contains just a couple grams of carbs.

And the total carb content for per serving is only 4 grams.

Using a stick blender to make an easy romaine lettuce soup

Reasons to use ghee

If you want to make a lettuce soup that will live in infamy, you've got to use healthy fats in the recipe. And for this easy romaine lettuce soup, I'm using ghee.

Also known as "clarified butter," ghee is a staple in Indian cooking. The main difference between regular butter and ghee is that in making ghee, the milk solids are removed.

I love using ghee because, like coconut oil, it contains medium-chain fatty acids (MCTs). This particular type of dietary fat molecular structure is thought to be beneficial for heart health.

Ghee doesn't taste exactly like butter; it's often described as having a nuttier, richer taste. It's sort of like eating the oil that melts from regular butter, if you can picture what that tastes like.

Keto friendly easy romaine lettuce soup

Stock Or Broth?

No soup is worth it's salt unless it has a savory liquid to slurp. But what's the best liquid base?

Should you use stock or bone broth? And what's the difference between the two?

The main difference is that stock is simmered for a much shorter amount of time than bone broth.

True bone broth, one that uses all-natural ingredients and free-range chicken parts, needs to simmer for at least 24 hours.

It takes that long for the collagen protein from the chicken parts to fully leach into the broth. Your body's most abundant protein is collagen.

However, as you get older, the collagen that keeps your skin smooth and youthful-looking starts to break down. So, too, does the collagen in your joints.

It's by consuming the collagen from the chicken that we can strengthen our own internal collagen.

That's why it's worth it to pay the extra money and buy bone broth.

Bowls of easy romaine lettuce soup

Other recipes

Enjoy this super simple recipe! Here's a few other autoimmune friendly soup recipes that I love:

  • AIP Hamburger Stew
  • Low Carb Beef Soup
  • Brussels Sprout Soup
  • Cabbage and Kale Soup
  • Low Carb Chicken Noodle Soup

Not only are these soups comforting, they are packed with healthy nutrients too. Enjoy!

Follow us on FACEBOOK, PINTEREST, and INSTAGRAM for even more tasty keto-friendly recipes!

Recipe

Easy romaine lettuce soup

Easy Romaine Lettuce Soup

5 from 15 votes
A creamy, savory soup to warm your bones on chilly nights (or any night of the year, really). Plus, you won't believe it's dairy-free!
Prep Time:10 minutes mins
Cook Time:20 minutes mins
Total Time:30 minutes mins
Course: Soup
Cuisine: American
Print Pin Review Recipe Save Recipe View Collections
Servings: 8 people
Calories: 73

Video

Ingredients

  • ½ small onion
  • 2 cloves garlic minced
  • 3 tablespoons butter flavored coconut oil or ghee
  • 1 tablespoon fresh basil chopped fine
  • 1 tablespoon fresh parsley chopped fine
  • 1 teaspoon salt
  • ⅛ teaspoon black pepper ground (omit for AIP)
  • 2 cups cauliflower chopped
  • 8 cups romaine lettuce chopped
  • 4 cups chicken broth (preferably bone broth) use vegetable broth for vegan
US Customary - Metric

Instructions

  • Sauté onion and garlic in ghee or butter until onion is translucent, about 5 minutes over medium heat.
  • Add seasonings (basil, parsley, salt, pepper) stir and cook another minute.
  • Stir in the remaining ingredients (cauliflower, lettuce, bone broth) then simmer covered for about 15 minutes.
  • Using an immersion blender (or regular blender), purée the soup. Add in additional salt and pepper to taste.

Notes

The soup should be simmered until the cauliflower is tender.
If not using a stick blender, it's best to puree the soup in batches in a regular blender.

Low Carb Sweeteners | Keto Sweetener Conversion Chart

Nutrition

Calories: 73 | Carbohydrates: 4g | Protein: 1g | Fat: 6g | Saturated Fat: 3g | Cholesterol: 14mg | Sodium: 733mg | Potassium: 296mg | Fiber: 1g | Sugar: 1g | Vitamin A: 4150IU | Vitamin C: 24.3mg | Calcium: 30mg | Iron: 0.8mg

Additional Info

Net Carbs: 3 g | % Carbs: 17.1 % | % Protein: 5.7 % | % Fat: 77.1 % | SmartPoints: 3
Values
Array
(
    [calories] => 73
    [carbohydrates] => 4
    [protein] => 1
    [fat] => 6
    [saturated_fat] => 3
    [cholesterol] => 14
    [sodium] => 733
    [potassium] => 296
    [fiber] => 1
    [sugar] => 1
    [vitamin_a] => 4150
    [vitamin_c] => 24.3
    [calcium] => 30
    [iron] => 0.8
)

Notes on Nutritional Information

Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.

Copyright

© LowCarbYum.com - Unauthorized use of this material without written permission is strictly prohibited unless for personal offline purposes. Single photos may be used, provided that full credit is given to LowCarbYum.com along with a link back to the original content.

« Smoked Salmon Pate with Cream Cheese
How to Make Brownies Without Eggs »

Related Posts

Reader Interactions

Comments

  1. Ann

    March 03, 2025 at 5:47 pm

    5 stars
    I have made this a couple of times and we really enjoyed it. I had some broccoli also needing to be used so added some. Put a carrot in once. Put a sprinkle of seasoned salt when puréed and it was so tasty!

    Reply
  2. Diana

    February 13, 2024 at 5:39 pm

    5 stars
    I made this soup last week and it was absolutely delicious. I am making it again today but am making a triple batch. I want to share it
    with my daughter and grandkids. I am diabetic so this is perfect.

    Reply
  3. Diana

    February 13, 2024 at 5:34 pm

    I made this soup last week and it was so delicious that today I am making it again but this time I am making a triple batch. This just may be my all-time favorite soup. I am diabetic and this soup is perfect.

    Reply
  4. Gigi

    January 31, 2024 at 6:20 pm

    5 stars
    Delish! I've made it several times. So. Good.

    Reply
  5. Ginger

    October 05, 2023 at 5:17 pm

    This is simple and absolutely delicious! Can't. Stop. Making. It.
    Nom Nom Nom Nom Nom

    Reply
  6. Alice Bruist-Mak

    June 26, 2023 at 3:32 pm

    5 stars
    I had bought a large bag of salad which starting turning very fast! Always wanted to know if salad would make a good soup. This was delicious! I am also going to try freezing some of the leftovers.

    Reply
  7. alyr

    May 31, 2023 at 3:28 pm

    5 stars
    This is good. I'm a low fat vegan/vegetarian Nutritarian which is very far from keto AND I eat MANY MANY vegetable & fruit carbs every day....but I like a lot of your recipes! I make soup weekly just like this but never threw in the cauliflower which would work for me replacing the nuts/mylk. I make Pea and Asparagus (yeah high carb I know), cauliflower, mushroom, red pepper, tomato, broccoli, spinach or other greens....etc. All with a broth and onion base and a single ingredient for the most part. (like this one). I throw my bean protein in usually, too which you can puree but I don't really like beans so prefer the clean soup with some on a side of beans.

    Reply
  8. Margaret

    October 22, 2020 at 10:17 am

    5 stars
    This was surprisingly good. Always thought lettuce was for salads, but this is different and good. Even he liked it. Adventures in cooking and good easy nutrition, nothing boring. Admit this: I had 2 left over sausages, cut them slices and put in bottom of bowl, added the soup on top, so good. Second serving was without the additions; still very good. Thank you for this.

    Reply
  9. Tonya

    October 22, 2019 at 2:27 am

    Hi! I'm going to he making this tomorrow and am looking for recommendations on what to serve along side this. Thank you, and I can't wait to try this unique recipe out!

    Reply
  10. Sue

    January 01, 2019 at 12:49 pm

    I’m making this today and will freeze to test. Have you frozen it? Also I’m substituting the cauliflower. It doesn’t like me...carrots and zucchini instead. Thoughts?

    Reply
    • Lisa MarcAurele

      January 01, 2019 at 8:17 pm

      Zucchini would be a good sub. I haven't frozen it, but it should be fine to freeze for longer storage.

      Reply
  11. Lauren Vavala @ DeliciousLittleBites

    July 24, 2018 at 7:21 am

    5 stars
    I have never seen a soup featuring lettuce like this before! I'm low carb most of the time and my oldest son has some weird addiction to lettuce. Going to have to try this one for sure!

    Reply
    • Lisa

      July 24, 2018 at 9:16 am

      I hope your son enjoys the soup. My daughter liked it.

      Reply
  12. Claudia Lamascolo

    July 24, 2018 at 7:08 am

    5 stars
    this is a new one for me and as much as I love soup and salad this is a brilliant idea to put it in a soup! WOW never thought of this

    Reply
    • Lisa

      July 24, 2018 at 9:16 am

      It's so good Claudia. You need to give it a try.

      Reply
  13. Jennifer

    July 24, 2018 at 7:04 am

    5 stars
    I have an autoimmune disease and my doctor has me on a special diet, I'm so excited that I can have every ingredient in this soup without any modifications! Thank you!

    Reply
    • Lisa

      July 24, 2018 at 9:16 am

      Enjoy the soup Jennifer!

      Reply
      • Sherri

        November 10, 2023 at 10:22 pm

        Going to try making this as soon as I can get the remaining ingredients.
        I used to work at an exclusive restaurant in central Florida that had a Romaine soup. It was delicious! It was also an original recipe. They had à soup cannery on site and the Romaine soup was actually flown to the moon! A request by one of the astronauts on the mission.
        Unfortunately, they closed down several years ago when the parents became too old and I'll to run it. The children did not have good business sense.
        I thought this would be an interesting tidbit for you to know.

  14. Danielle

    July 24, 2018 at 7:01 am

    5 stars
    I keep hearing about lettuce soup, but I have never tried it. It's a great way to reduce waste though.

    Reply
    • Lisa

      July 24, 2018 at 9:15 am

      I like it much better than salad.

      Reply
  15. Kelly Anthony

    July 24, 2018 at 6:54 am

    5 stars
    This is so interesting! I never ever would have thought to put lettuce in a recipe! You make it look great!

    Reply
    • Lisa

      July 24, 2018 at 9:15 am

      It's really delicious. You should give it a try!

      Reply
5 from 15 votes (4 ratings without comment)

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

BEST Keto Fall Recipes

Here are some of our most popular keto fall recipes you can make this season! From homemade dips to quick and easy dinner recipes, these low-carb recipes will be on repeat all summer long!

  • Keto Beef Stew Featured Image
    Easy Keto Beef Stew Recipe
  • Pumpkin Cheese Ball
  • Keto Pumpkin Deviled Eggs
  • overhead of shredded pot roast in the slow cooker after cooking with two forks in it.
    Mississippi Mud Roast (Crockpot Recipe)
  • healthy pumpkin smoothie featured image.
    Healthy Pumpkin Smoothie (With Pumpkin Pie Spice)
  • hot dog mummies on halloween platter.
    Keto Mummy Hot Dogs

Popular Fall Keto Desserts

Desserts can be a challenge while on a keto or low-carb diet. We have wonderful recipes to satisfy your sweet tooth while watching those macros!

  • Keto peanut butter cookies featured image.
    3-Ingredient Keto Peanut Butter Cookies
  • Keto cinnamon churro featured
    Cinnamon Churros (Keto + Low-Carb)
  • pumpkin chocolate chip muffins on wire rack
    Pumpkin Chocolate Chip Muffins (Keto + Gluten Free)
  • pumpkin truffles candy featured image
    Keto Pumpkin Truffles Recipe (Sugar-Free Candy)
  • keto snowball cookies
    Keto Snowball Cookies
  • sugar free snickers Featured Image
    Sugar Free Snickers Bar

Footer

Featured On:

Parade FitnessHuffington PostHealthLineBuzzFeedThe KitchnShapeWomen's HealthCountry Living Men's Health

Keto

  • Get Started
  • Keto Calculator
  • Low Carb vs Keto
  • Low Carb Food List

Recipes

  • Breakfast
  • Desserts
  • Dinners
  • Salads
  • Sides

About

  • About
  • Contact
  • Newsletter
  • Work With Us

↑ back to top

LowCarbYum.com makes money through affiliate partner links: If you click on a link, we may earn a commission. Our writers create all reviews, recipes, and other content to inform readers, with no influence from our advertisers. LowCarbYum.com may earn from qualifying purchased made on Amazon.com. Learn more about our policies and disclosures.

Copyright © 2025. Low Carb Yum. All Rights Reserved.

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required

Recipe Ratings without Comment

Something went wrong. Please try again.