High Protein Keto Irish Leek Soup

You’ll love this creamy Irish leek sans potato soup recipe! It’s high protein keto and low-carb, with pea protein isolate making each bowl a nutritious and delicious meal with unbeatable macros!

This keto Irish soup is velvety and rich without any cream: it gets all thick and luscious thanks to the leek and zucchini, sautéed in Irish butter until golden and then gently simmered in broth.

A bowl of creamy keto Irish leek and potato soup made with zucchini.

Making Irish potato soup keto

The classic Irish potato leek soup is deliciously comforting, but it’s carb content makes it impossible to properly enjoy (as in, eat as much as I want it) on a keto or low-carb diet.

Fortunately, this is an easy to solve problem: zucchini by itself might not look like a great substitute for potato, but it matched this keto “potato” leek soup so perfectly that I would say it’s even better than the original!

The zucchini is sautéed in Irish butter to develop flavor, and then slowly simmered until tender soft and turned into a velvety purée. The soup gets deliciously rich, without any need for cream. Or potatoes!

Stopping eating potatoes made me realize how many wonderful, tasty veggies exist out there that I never looked at twice – because I was too busy eating potatoes.

Believe it or not, I had never even tried cooking with turnips and radishes before starting eating keto!

A spoonful of keto Irish leek soup with pea protein powder.

Carbs in zucchini vs potatoes

Potatoes are not a keto friendly vegetable. They have a high starch content, which accounts for the carbs: There are 21.6 grams of net carbs in 100 grams of potatoes.

This means that eating just one small potato would already put most keto dieters over their daily carb limit for remaining in ketosis.

Compare that with a zucchini: 100 grams of zucchini contains just 2.7 grams of net carbs – EIGHT times less than the same amount of potatoes!

It’s easy to see why zucchini is one of the best vegetables for a keto or low-carb diet!

Irish leek and zucchini soup in a white bowl, garnished with chopped leek.

Pea protein isolate in soup

You know me, if I can add protein powder to anything, I will. And this soup is the perfect way to showcase how easy it is to improve the macros of something that is basically hot puréed salad.

Because of the pea taste, pea protein is not my favorite protein shakes. But it is hands down the best protein powder to add to savory recipes!

Be it for for making keto bread and tortillas or even as a thickener for keto sauces, pea protein isolate is a terrific keto friendly ingredient and the protein powder that behaves most like flour. A total opposite from whey protein, which tends to dry out everything it touches.

Honestly, I don’t know how it took me so long to figure how great pea protein is for soup. Now that I know I can have hot savory protein shakes, brace yourself for many more of my “muscle” soup recipes haha! 👩‍🍳💪

Ingredients

This easy keto soup recipe requires very few simple ingredients that you probably already have in your kitchen:

Ingredients for the keto Irish leek and zucchini soup.

How to make

These are the steps for making the LikeHotKeto Irish leek and potato zucchini soup, also in high protein version:

Start by chopping the veggies: Instead of just roughly chopping them in chunks, as they will be puréed anyway, I suggest you cut them in smaller pieces. They will soften faster and get more flavorful as you sauté.

Sautéing in butter adds a new dimension of flavor to the soup, and takes only a few minutes more than just dumping the veggies together with the broth. It’s so worth it!

Steps of making the keto Irish leek soup, sautéing the veggies and adding the broth.

Sauté the onions and the leek together in butter until they are soft and have just started browning. This process will bring out the sweet flavor in them.

Then add the zucchini and continue sautéing until it’s golden.

Add the your preferred broth: the traditional Irish leek and potato soup is usually made with chicken broth, but you can use vegetable broth too if you like.

Then add the spices: thyme, bay leaf and white pepper. Leave the salt for last, as you might not even need it, depending on the saltiness of the broth used.

If making the high protein keto soup, you’ll need to add more broth to get the soup to have the same consistency, as the pea protein isolate thickens the soup considerably.

Put the lid on the pan and let the veggies simmer in the broth until they are very soft.

Next steps of the keto Irish leek soup recipe: adding pea protein isolate for high protein soup version and using an immersion blender to purée the soup until creamy.

Now, just purée the soup! As you can see I used a stick blender, made of metal and not a plastic one so there’s no issue in just puréeing the soup inside the hot pan.

Add pea protein isolate if you want to transform this light soup from a side or appetizer into a whole nutritious meal!

This is a side by side comparison of the keto leek and zucchini soup by itself (left photo) and with the addition of 4 scoops of pea protein isolate (right photo):

Side by side comparison of creaminess in the keto Irish leek and zucchini soup in its base version and with the addition of pea protein powder.

As you can see, the color of the soup doesn’t change much. It gets slightly less green and a bit more yellow. It will also taste like peas of course!

As I mentioned, you’ll need more broth for the pea protein soup. The base soup takes 2 cups of broth, and the pea protein version with 4 scoops has a total of 4 cups of broth to achieve the same creamy texture.

If adding a different amount of pea protein isolate, calculate 1/2 cup of broth per 30 gram/1 oz scoop of protein.

If needed, after puréeing, you can still add more broth to adjust the soup texture, if you prefer a thinner soup.

The best blender for soup

This high protein keto Irish soup has a wonderful thick and creamy texture, because it’s puréed until there’s not one chunk of veggies left behind.

To get a really smooth, clump free protein soup, you’ll need to use a blender or food processor. You can get a fine creamy soup with either, but I 100% recommend using an immersion blender (aka a stick blender).

If all you have is a jar blender, or maybe a food processor, you can totally use it, following these safety tips. But if you make soup often, please consider getting an immersion blender. Using a jar blender is a lot more work! Let me tell you why…

Spoon full of creamy leek and zucchini pea protein soup.

My soup disaster

Once my immersion blender was in the dishwasher and I had some hot keto soup that needed puréeing. So, instead of just turning off the stove and literally sticking the stick blender into the pan and done, this is what happened:

I set up my heavy blender, and try to transfer the soup from the saucepan into the glass jar. The pan doesn’t have a pouring lip, I can’t control the soup flow and it starts going everywhere…

I stop to wipe soup from the sides of the saucepan, the outside of the blender jar and the counter.

Then I use a ladle to scoop up the remaining soup little by little into the blender jar.

I close the blender lid and start blending the soup. It seems to be doing fine, until the lid shoots straight up and an explosion of soup splashes against the bottom of my cabinets and the wall. I proceed to wipe everything out. Again.

I continue blending, this time without the lid. The soup is finally puréed and creamy. It grew cold, though. So I transfer it back to the pan to warm it up before serving… I don’t feel like eating soup anymore!

Bowl of zucchini and pea protein soup garnished with leeks.

How to purée soup in a blender

Learn from my mistake – to avoid going through a soup explosion disaster, here are some safety tips to cream soup in a regular blender:

  1. Wait for hot soup to cool down for a few minutes – never add boiling soup into a blender!
  2. Fill the blender just up to half capacity. One third full is even better.
  3. Put the lid on the blender without the center cap – the hole must be open to allow for release of pressure.
  4. Hold a folded cloth towel on top of the lid.
  5. Blend the soup (Finally!)
  6. Transfer puréed soup into a different container, and repeat steps with the remaining soup.
Keto zucchini and leek soup served in white bowls.

Storage and freezing

The keto leek and zucchini soup can be stored (after cooled) in an airtight container in the fridge for up to 3-4 days.

You can also freeze the soup: separate it into single portions, or whatever amount you want to serve, into freezer safe airtight containers. This pea protein soup will keep good frozen for up to 2 months.

Thaw the soup by leaving it in the fridge overnight, then heat it in a saucepan before serving. Or, simply warm it in the microwave for a few minutes! Remember to stop and stir the soup often so the soup will heat evenly.


A bowl of creamy keto Irish leek and potato soup made with zucchini.

Keto Irish Leek Soup With Zucchini And Pea Protein

Yield: 2-4 servings
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes

This keto & low-carb Irish leek and "potato" soup is made with zucchini and pea protein isolate. Rich and wonderfully creamy, each bowl is a nutritious high protein meal!

Ingredients

  • 30 grams (~2 tablespoons) Irish butter
  • 45 grams (1.5 oz) onion, chopped (~1/2 small onion)
  • 300 grams (10 oz) leek, only the white and light green parts, chopped (~3 small or 2 medium leeks)
  • 450 grams (1 pound) zucchini, chopped (~3 medium zucchini)
  • 250 to 500 grams (~2 to 4 cups) chicken or vegetable broth (more if using protein powder, see Note)
  • 1 bay leaf
  • 1/4 teaspoon ground white pepper
  • 1/2 teaspoon dried or fresh thyme
  • Up to 120 grams (~4 scoops) unflavored pea protein isolate (see Note)
  • (Optional) 1/4 teaspoon salt (depending on saltiness of broth)

Instructions

    1. Melt butter in a medium size saucepan. Add the chopped onion and leeks, and sauté until they soft and starting to brown lightly.
    2. Mix in the chopped zucchini and sauté until it's golden.
    3. Add the 2 cups of chicken or vegetable broth, or more if adding pea protein (additional 1/2 cup of broth per scoop of protein powder). Add the bay leaf, thyme and white pepper, and stir.
    4. Bring to a boil and let it simmer until zucchini is very tender. It will take about 15 minutes if it's chopped in small pieces.
    5. Remove soup from heat. If making the high protein keto soup, now stir in the pea protein isolate.
    6. Use an immersion blender to purée the soup until it's creamy and there are no chunks remaining. If using a regular blender or food processor, let the soup cool down a bit before blending/processing. Add more broth if you prefer a thinner soup.
    7. Taste and add the salt in if needed, and/or more white pepper.

Notes

  • You can make this leek and zucchini soup with or without protein powder. Use 2 cups of broth for the basic keto version of the Irish soup. For the high protein version, add another 1/2 cup of broth for each 30 grams/1 oz scoop of protein added (i.e. 4 cups total broth if adding 4 scoops of pea protein, 2 cups in base soup + 1/2 cup x 4)
  • You can add more or less pea protein powder as to fit your macro goals, but I do not recommend going over 4 scoops (1 scoop per serving) as the flavor of the soup will be heavily impacted (it will turn into pea soup!)
  • Nutrition Information displayed below is for the high protein keto soup version with 4 scoops of pea protein isolate added. For the base Irish leek and zucchini soup (without protein powder): Calories: 97 Total Fat: 6.5 grams Carbohydrates: 6.6 grams Fiber: 2.8 grams Protein: 3 grams Net Carbs: 3.8 grams

Recommended Products

As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.

Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 212Total Fat: 7gCarbohydrates: 7.3gNet Carbohydrates: 3.5gFiber: 3.8gProtein: 30g

Nutrition information is provided as a guideline only. Different brands of ingredients may have different nutrition facts. If tracking macros, remake the calculations using the nutrition facts from the labels of the ingredients you selected. Net carbs calculated exclude carbs from insoluble fiber and sugar alcohols.

Join our Facebook!

Connect with us for recipe updates and high protein keto tips!

Copyright Pris Frank for LikeHotKeto. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link to this recipe instead 🙂 Try the easy sharing buttons below!

Leave a Reply

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

LikeHotKeto Skip to Recipe