Cream of Asparagus Soup – Dairy Free Keto Recipe

by Irena

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Cream of asparagus soup is a perfect light and easy soup recipe. This deliciously creamy asparagus soup is dairy-free and keto, and wonderful way to enjoy spring produce. And it takes only 30 minutes to make! Enjoy hot or chilled.

Dairy Free Cream of Asparagus Soup in a bowl with a green napkin

April is here and you’d think we’d be moving away from the soups as the weather warms up. But I am a firm believer that soup is good at any time of year. And a light asparagus soup recipe like this one is refreshing and a perfect fit for all of your spring and Easter get togethers.

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 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.

I may need to open my mind and my palate to more asparagus recipes. And since asparagus is in season right now, I clearly need to experiment a little more!

Top down photo of asparagus soup in two white bowls

Asparagus Soup – a perfect Spring recipe

I honestly can’t tell you how happy I am to be on the far side of winter. It was a tough one all around the country and it gladdens my heart to see the first signs of spring.

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Daffodils blooming and asparagus in the stores. These are the things that bring me joy. The added warmth and some occasional sunshine help too.

If you think soup is only for winter, think again. Dairy free 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.

And this soup can be served hot or chilled. I think I may almost prefer it chilled, as a delicious appetizer or side dish for Easter.

Best of all? It only takes 30 minutes to make.

Stalks of asparagus on a white background

How To Make Healthy Cream of Asparagus Soup

This is also a soup that fits almost any diet. It’s already dairy-free and if you change out the chicken broth for vegetable stock, it’s even 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.

So 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.

Pair it with other spring vegetables: In the book, I called this Spring Asparagus Soup because I also added a little green onion, some spinach, and a little lemon juice. Asparagus plays nicely with these fresh flavors and the spinach helps brighten the color even more.

Using 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.

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Not dairy-free? If you don’t care to be dairy free, you can easily sub in some heavy whipping cream here.

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.

Asparagus tips for garnish: Hold back a few of the sautéed asparagus tips to place on top of the soup for a lovely presentation.

That’s really all it takes for this light and refreshing Cream of Asparagus recipe. It honestly just might be the recipe that turns me into an asparagus lover! Wouldn’t that be a surprise.

Keto Cream of Asparagus Soup Recipe

Want more great Keto Soup Recipes?

Take from me, soup is not just for winter. Grab your copy of Keto Soups & Stews now!

Order Keto Soups and Stews Cookbook

Or check out these delicious recipes:

Keto Cream of Mushroom Soup

Easy Chicken Enchilada Soup

Instant Pot Cauliflower Soup

Keto Italian Wedding Soup

Philly Cheesesteak Soup

Keto Cream of Asparagus Soup Recipe

Cream of Asparagus Soup

Cream of asparagus soup is a perfect light and easy soup recipe. This deliciously creamy asparagus soup is dairy-free and keto, and wonderful way to enjoy spring produce. And it takes only 30 minutes to make! Enjoy hot or chilled.


Course: Soup

Cuisine: Soup

Keyword: asparagus soup, cream of asparagus soup

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Servings: 4 servings

Calories: 124kcal


  • 1 tablespoon avocado oil
  • 8 ounces fresh asparagus, trimmed and chopped
  • Salt and pepper
  • 1 green onion, chopped
  • 2 cloves garlic, minced
  • 2 cups veggie or chicken broth
  • 1 ounce fresh baby spinach
  • 1 cup coconut cream (from the top of a can of coconut milk)
  • 1 tablespoon 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. 

Nutrition Facts

Cream of Asparagus Soup

Amount Per Serving (1 cup)

Calories 124
Calories from Fat 109

% Daily Value*

Fat 12.1g19%

Carbohydrates 5.2g2%

Fiber 1.5g6%

Protein 4.1g8%

* Percent Daily Values are based on a 2000 calorie diet.

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