Easy Keto Creamy Avocado and Rocket Soup Recipe for a Healthy Lifestyle

Indulge in Keto Creamy Avocado and Rocket Soup

When the chill of the season strikes, there’s nothing quite as comforting as a bowl of warm soup. But for those on a keto diet, finding a soup that’s both satisfying and low-carb can be a challenge. Enter the Keto Creamy Avocado and Rocket Soup, a dish that’s luxurious, velvety, and perfectly aligned with your dietary needs.

This soup blends the smooth, rich flavors of ripe avocados with the peppery zest of rocket (arugula) to create a culinary delight that’s not only delicious but also packed with nutrients. It’s the perfect keto-friendly lunch that will warm your soul without compromising your diet. Let’s dive into what makes this soup a must-try for anyone following a low-carb lifestyle.

Keto Creamy Avocado and Rocket Soup

The Origin of a Keto Favorite

The Keto Creamy Avocado and Rocket Soup is a testament to the versatility of keto cooking. This recipe was born out of a love for rich, hearty soups and the need to maintain a ketogenic lifestyle. Avocados, the star of this dish, are a keto superfood, offering high amounts of healthy fats and fiber while keeping net carbs low. Rocket, also known as arugula, adds a peppery kick and is loaded with vitamins A, K, and C.

As a keto-friendly recipe, this soup emphasizes high fat and low carbohydrate ingredients, making it an excellent choice for those looking to maintain ketosis. The combination of avocado and heavy cream delivers a silky texture and a dose of quality fats, while the almond milk provides a nutty undertone without the added sugars found in traditional milk.

Ingredients for Keto Creamy Avocado and Rocket Soup

Mastering the Method

Creating the perfect Keto Creamy Avocado and Rocket Soup is about more than just following a recipe; it’s about understanding how to coax the best flavors and textures out of your ingredients. Let’s walk through some chef’s tips to elevate your soup to the next level.

Tip #1: Sautéing the Aromatics – The foundation of any great soup is in the aromatics. Sautéing the onion and garlic until they’re translucent and fragrant is crucial. It’s not just about cooking them; it’s about releasing their essential oils, which will infuse your soup with deep flavors.

Tip #2: Blending the Soup – When it comes to blending, patience is key. An immersion blender is ideal for achieving a smooth consistency without the hassle of transferring hot liquid. If using a regular blender, ensure the soup is not too hot to prevent pressure build-up, which can lead to accidents.

Tip #3: Finishing Touches – After blending, the addition of heavy cream is more than just a flavor enhancer; it’s a texture agent. Heat through gently to avoid curdling, and always taste for seasoning adjustments. The right balance of salt and pepper can make all the difference.

Keto Creamy Avocado and Rocket Soup Preparation

Variations to Keep It Fresh

Spicy Kick

For those who love a bit of heat, adding a diced jalapeño or a sprinkle of red pepper flakes can transform this soup. The heat complements the avocado’s creaminess and adds another layer of flavor.


While this soup is a fantastic vegetarian option, you can easily add shredded chicken or cooked bacon for extra protein. This not only makes the soup more filling but also adds a savory depth to the overall taste.

Garden Vegetable Twist

Introduce a variety of low-carb vegetables like zucchini, bell peppers, or mushrooms. Sauté them with the onions and garlic for a chunkier, more rustic soup that’s still keto-approved.

Substitutions for Dietary Needs

Understanding the flexibility of ingredients is key to adapting recipes to your dietary preferences while remaining within the keto framework.

For a Dairy-Free Option: Substitute heavy cream with coconut cream. It provides a similar richness and contributes to the soup’s creamy texture without the lactose.

For a Nut-Free Alternative: If almond milk isn’t an option, try using hemp milk or another low-carb, nut-free milk substitute to ensure the soup remains keto-friendly.

For a Different Flavor Profile: Swap out the rocket for spinach or kale for a milder taste. These greens are also low in carbs and high in nutrients, making them great alternatives.

Frequently Asked Questions

Can I freeze this soup? Yes, this soup can be frozen in an airtight container. Thaw in the fridge overnight and reheat gently to preserve the creamy texture.

Is this soup suitable for a vegan keto diet? Absolutely, with the suggested substitutions of vegetable broth and coconut cream, this soup can be vegan-friendly while still keto.

How can I thicken the soup without adding carbs? The avocados and heavy cream naturally thicken the soup. If you need it thicker, consider reducing the broth slightly before adding the cream.

What can I serve with this soup? A side of keto bread or a fresh salad with a high-fat dressing complements this soup perfectly.

Can I use frozen avocados? Fresh avocados are best for flavor and texture, but in a pinch, thawed frozen avocados can work as well.

With these tips, variations, and substitutions, you’re well on your way to enjoying a bowl of Keto Creamy Avocado and Rocket Soup that’s tailored to your taste and dietary needs. Bon appétit!

Keto Creamy Avocado and Rocket Soup

Indulge in the luxurious blend of ripe avocados and peppery rocket, transformed into a velvety soup that's not only keto-friendly but also a culinary delight. This Keto Creamy Avocado and Rocket Soup is the perfect way to warm up your soul without compromising your diet.
5 from 1 vote
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Lunch
Cuisine American, Keto
Servings 4 servings
Calories 290 kcal


  • Large pot
  • Immersion blender or regular blender
  • Measuring cups and spoons
  • Cutting board and knife


  • 2 ripe avocados (approx. 450g / 1 lb)
  • 2 cups rocket leaves (arugula) (approx. 60g / 2 oz)
  • 1 tbsp olive oil (15ml)
  • 1 medium onion, diced (approx. 110g / 4 oz)
  • 3 cloves garlic, minced
  • 2 cups chicken or vegetable broth (480ml)
  • 1 cup unsweetened almond milk (240ml)
  • ½ cup heavy cream (120ml)
  • ½ tsp ground cumin
  • Salt and pepper to taste
  • Fresh rocket leaves for garnish (optional)


  • Prepare the Base: In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 3-4 minutes. Add in the minced garlic and cook for an additional minute, until fragrant.
  • Combine Ingredients: Halve and pit the avocados, scooping out the flesh into the pot. Add the rocket leaves and stir until they begin to wilt, about 1-2 minutes.
  • Add Liquids: Pour in the chicken or vegetable broth and unsweetened almond milk. Bring the mixture to a simmer, then reduce the heat to low.
  • Season: Sprinkle in the ground cumin, and season with salt and pepper to taste. Allow the soup to simmer gently for about 15 minutes, stirring occasionally.
  • Blend the Soup: Using an immersion blender, blend the soup directly in the pot until smooth and creamy. If you don't have an immersion blender, carefully transfer the soup to a blender, working in batches if necessary.
  • Finish with Cream: Once the soup is blended, stir in the heavy cream and heat through for a couple of minutes.
  • Serve: Adjust seasoning if needed, then serve hot, garnished with additional rocket leaves if desired.


For a vegan version, substitute the chicken broth with vegetable broth and the heavy cream with coconut cream.
Ensure the soup is not boiling when blending to prevent accidents.
If the soup is too thick, add more broth to reach your desired consistency.
Store leftovers in an airtight container in the fridge for up to 3 days. Reheat gently on the stove or in the microwave.


Calories: 290kcalCarbohydrates: 14gProtein: 4gFat: 25gFiber: 8gNet Carbs: 6g
Keyword avocado soup, Keto Lunch, keto soup, Low-Carb Soup, rocket soup
Tried this recipe?Let us know how it was!

Leave a Comment

Recipe Rating