Fall is soup season, and if you're managing gestational diabetes, you might be wondering which cozy, comforting soups are safe for your blood sugar. The good news? Soups can be one of the best meal options for gestational diabetes when made with the right ingredients.
In this guide, you'll find 15 delicious fall soup recipes that are low-carb, blood sugar-friendly, and packed with protein, fiber, and healthy fats. Plus, we'll share tips from real HIgedi mamas on what's worked for them—because nothing beats advice from someone who's been there.
Craving more recipe inspiration beyond soups? The HIgedi app has hundreds of gestational diabetes-friendly recipes shared by real mamas—from breakfast ideas to desserts. Plus, you can connect with other women managing GD right now. Download the free HIgedi app here and join our community.
Soups are naturally suited for blood sugar control when made thoughtfully. Here's why:
High volume, low carbs – You can eat a satisfying, filling portion without overloading on carbs.
Easy to add protein – Chicken, ground beef, turkey, beans, and even cottage cheese blend seamlessly into soups.
Packed with fiber – Veggies like zucchini, cauliflower, cabbage, and butternut squash add bulk and slow digestion.
Meal prep-friendly – Make a big batch on Sunday and have lunches or dinners ready all week. Most soups freeze beautifully!
Comforting and satisfying – Warm, hearty soups help you feel full and cozy without the blood sugar rollercoaster.
Versatile – You can enjoy soup for breakfast, lunch, or dinner—and even as a bedtime snack when paired with protein.
Not all soups are created equal when it comes to gestational diabetes. Here's how to transform any recipe into a GD-friendly version:
Instead of white potatoes → Use cauliflower, turnips, or radishes
Instead of white rice → Use wild rice, brown rice, or cauliflower rice
Instead of pasta → Use zucchini noodles, shirataki noodles, or chickpea pasta (in moderation)
Instead of flour for thickening → Use pureed cauliflower, cottage cheese, or a small amount of cream cheese
Protein helps slow down carb absorption and keeps you fuller longer. Add:
Shredded chicken or turkey
Ground beef, turkey, or sausage
Beans (in moderation—they do have carbs, but also fiber and protein)
Cottage cheese (blends beautifully into creamy soups!)
Eggs (drop them in at the end for egg drop soup)
Bone broth (adds collagen and protein)
Fill your soup with fiber-rich, low-carb vegetables:
Zucchini, cabbage, cauliflower, broccoli, spinach, kale, celery, mushrooms, peppers, green beans, butternut squash (in moderation)
Fats slow digestion and help stabilize blood sugar:
Cook veggies in bacon grease, olive oil, or avocado oil
Add a dollop of sour cream, Greek yogurt, or shredded cheese on top
Stir in coconut milk or heavy cream for creaminess
Avoid canned soups with added sugars, and be cautious with:
Tomato-based soups (tomatoes have natural sugars—pair with protein!)
Sweet vegetables like carrots and corn (use sparingly)
Store-bought broths with added sugar
Even a low-carb soup can benefit from a side of:
A handful of nuts or cheese
A hard-boiled egg
A slice of low-carb bread with butter or avocado
Below you'll find 15 blood sugar-friendly fall soups. The first 5 include complete recipes with step-by-step instructions, while recipes 6-15 include ingredient lists and key tips to get you started.
Want all 15 complete recipes in a printable format? Scroll down to download our free Fall Soup Recipe eBook!
Why it works: High in protein, fiber from beans, and packed with veggies. The fat from ground beef and optional bacon keeps blood sugar stable.
Mama tip: "I made chili tonight with bacon, ground beef, two kinds of beans, and tons of veggies. My numbers were great even though I'm super sensitive to carbs!"
Serves: 8 | Prep time: 15 min | Cook time: 45 min
Ingredients:
4 slices bacon, chopped (optional)
1.5 lbs ground beef (80/20)
1 medium onion, diced
1 bell pepper, diced
2 zucchini, diced
1 cup butternut squash, cubed
2 celery stalks, diced
4 cloves garlic, minced
1 can (15 oz) kidney beans, drained and rinsed
1 can (15 oz) black beans, drained and rinsed
1 can (28 oz) diced fire-roasted tomatoes
1 can (4 oz) green chiles
2 tbsp tomato paste
2 cups beef broth
3 tbsp chili powder
1 tbsp cumin
1 tbsp smoked paprika
1 tsp onion powder
1 tsp Worcestershire sauce
Salt and pepper to taste
Instructions:
In a large pot, cook bacon until crispy. Remove and set aside on paper towels.
In the bacon grease (or 2 tbsp olive oil), brown the ground beef. Drain excess fat if needed.
Add onion, bell pepper, zucchini, butternut squash, and celery. Cook 5-7 minutes until softened.
Add garlic and cook 1 minute until fragrant.
Stir in tomato paste, chili powder, cumin, smoked paprika, and onion powder. Cook 2 minutes.
Add beans, tomatoes, green chiles, beef broth, and Worcestershire sauce.
Bring to a boil, then reduce heat and simmer 30-40 minutes.
Add bacon back in. Season with salt and pepper.
Serve topped with shredded cheese, sour cream, and avocado.
Approximate carbs per serving: 22g (includes beans and veggies)
Protein per serving: 28g
Pro tip: Top with shredded cheese, sour cream, and avocado for added fat and protein.
Why it works: Low-carb, high in fiber, and the cheese adds protein and fat.
Mama tip: "Broccoli cheddar is good for me and doesn't spike!"
Serves: 6 | Prep time: 10 min | Cook time: 25 min
Ingredients:
3 tbsp butter
1 small onion, diced
3 cloves garlic, minced
4 cups broccoli florets (fresh or frozen)
3 cups chicken broth
1 cup heavy cream
2 cups sharp cheddar cheese, shredded
4 oz cream cheese, softened
½ tsp mustard powder
¼ tsp nutmeg
Salt and pepper to taste
Instructions:
Melt butter in a large pot over medium heat.
Sauté onion until softened, about 5 minutes.
Add garlic and cook 1 minute.
Add broccoli and chicken broth. Bring to a boil.
Reduce heat and simmer 10-12 minutes until broccoli is tender.
Use an immersion blender to blend half the soup (or transfer half to a blender and return to pot).
Stir in heavy cream, cream cheese, mustard powder, and nutmeg.
Add cheddar cheese gradually, stirring until melted.
Season with salt and pepper.
Approximate carbs per serving: 9g
Protein per serving: 14g
Thickening hack: Skip the flour roux—blend half the soup or add pureed cauliflower for creaminess.
Why it works: Butternut squash is higher in carbs, but blending in cottage cheese adds protein and balances blood sugar.
Mama tip: "Autumn squash soup—I add cottage cheese for protein when I blend the veggies. Hasn't spiked me yet, even with sourdough!"
Serves: 6 | Prep time: 15 min | Cook time: 40 min
Ingredients:
1 medium butternut squash (about 2 lbs), peeled and cubed
1 tbsp olive oil
1 medium onion, diced
3 cloves garlic, minced
4 cups vegetable or chicken broth
1 cup cottage cheese
½ tsp cinnamon
¼ tsp nutmeg
½ tsp sage
Salt and pepper to taste
Pumpkin seeds for garnish (optional)
Instructions:
Preheat oven to 400°F. Toss butternut squash with olive oil, salt, and pepper.
Roast 25-30 minutes until tender and caramelized.
In a large pot, sauté onion until softened.
Add garlic and cook 1 minute.
Add roasted squash, broth, cinnamon, nutmeg, and sage.
Bring to a boil, then reduce heat and simmer 10 minutes.
Add cottage cheese and blend until smooth using an immersion blender.
Season with salt and pepper.
Garnish with pumpkin seeds.
Approximate carbs per serving: 22g
Protein per serving: 10g
Pro tip: Pair with a protein-rich side like eggs or cheese.
Why it works: Lean protein from chicken, fiber from beans, and creamy without heavy carbs.
Mama tip: "I did really well with white chicken chili using a rotisserie chicken and a can of great northern beans!"
Serves: 6 | Prep time: 10 min | Cook time: 30 min
Ingredients:
1 rotisserie chicken, shredded (about 3 cups)
1 tbsp olive oil
1 medium onion, diced
4 cloves garlic, minced
2 cans (15 oz each) great northern beans, drained and rinsed
1 can (4 oz) green chiles
4 cups chicken bone broth
2 tsp cumin
1 tsp oregano
½ tsp cayenne pepper (optional)
4 oz cream cheese, softened
½ cup Greek yogurt or sour cream
Salt and pepper to taste
Fresh cilantro for garnish
Instructions:
Heat olive oil in a large pot over medium heat.
Sauté onion until softened, about 5 minutes.
Add garlic and cook 1 minute.
Add beans, green chiles, chicken broth, cumin, oregano, and cayenne.
Bring to a boil, then reduce heat and simmer 15 minutes.
Stir in shredded chicken and cream cheese until melted and creamy.
Remove from heat and stir in Greek yogurt.
Season with salt and pepper.
Garnish with cilantro, shredded cheese, and avocado.
Approximate carbs per serving: 24g
Protein per serving: 32g
Pro tip: Use bone broth for extra protein and collagen.
Why it works: High-protein, low-carb, and ready in 10 minutes!
Serves: 4 | Prep time: 5 min | Cook time: 10 min
Ingredients:
6 cups chicken or bone broth
1 tbsp fresh ginger, grated
3 cloves garlic, minced
2 tbsp soy sauce or coconut aminos
1 tsp sesame oil
4 large eggs, beaten
4 green onions, sliced
1 cup mushrooms, sliced (optional)
1 cup cooked chicken, shredded (optional)
1 cup spinach (optional)
White pepper to taste
Seeds for garnish
Instructions:
Bring broth to a boil in a large pot.
Add ginger, garlic, soy sauce, and sesame oil.
If using mushrooms, chicken, or spinach, add them now and simmer 3-5 minutes.
Reduce heat to a gentle simmer.
Slowly drizzle beaten eggs into the soup while stirring gently with a fork to create egg ribbons.
Remove from heat immediately.
Stir in green onions and white pepper.
Garnish with seeds.
Approximate carbs per serving: 3g (base recipe)
Protein per serving: 12g
Pro tip: Add shredded chicken, mushrooms, or spinach for extra bulk.
Download our FREE Fall Soup Recipe eBook for Gestational Diabetes!
Inside you'll get:
Why it works: Swaps potatoes for cauliflower, keeping it low-carb while still hearty and flavorful.
Mama tip: "I have a Crockpot Pesto Zuppa Toscana that subs potatoes for cauliflower—it's AMAZING and low-carb!"
Key ingredients: Italian sausage, cauliflower florets, kale or spinach, chicken broth, heavy cream, garlic, pesto.
Quick method: Brown sausage, add all ingredients to slow cooker, cook on low 4-6 hours, stir in cream and pesto at the end.
Approximate carbs per serving: 11g | Protein: 16g
Why it works: All the flavors of lasagna without the heavy pasta. High in protein from ground beef and ricotta.
Mama tip: "Lasagna soup hasn't spiked me, and I'm a soup lover!"
Key ingredients: Ground beef or Italian sausage, diced tomatoes, tomato paste, onions, garlic, Italian seasoning, beef broth, ricotta cheese, mozzarella, Parmesan.
Quick method: Brown beef, add tomatoes and broth, simmer 20 minutes. Serve in bowls topped with ricotta, mozzarella, and Parmesan. Skip pasta or use zucchini noodles.
Approximate carbs per serving: 14g (without pasta) | Protein: 24g
Why it works: Comfort food without the bun! High in protein and fat, low in carbs.
Mama tip: "Cheeseburger soup is one of my favorites and doesn't spike me."
Key ingredients: Ground beef, cheddar cheese, cream cheese, beef broth, cauliflower (instead of potatoes), onions, garlic, pickles (for topping).
Quick method: Brown beef, add cauliflower and broth, simmer until tender. Stir in cream cheese and cheddar until melted. Top with diced pickles and bacon bits.
Approximate carbs per serving: 10g | Protein: 26g
Why it works: Protein-packed meatballs, tons of low-carb veggies, and flavorful broth.
Mama tip: "Meatball soup with Mexican squash, carrots, mushrooms, and cabbage—top with cheese!"
Key ingredients: Ground beef or turkey meatballs, Mexican squash (chayote), carrots (use sparingly), mushrooms, cabbage, zucchini, garlic, cumin, chicken or beef broth.
Quick method: Form meatballs with ground meat, egg, and almond flour. Brown in pot, add all veggies and broth, simmer 25-30 minutes. Top with cheese and cilantro.
Approximate carbs per serving: 12g | Protein: 18g
Pro tip: Skip the rice or use a small amount of wild rice.
Why it works: Wild rice is lower on the glycemic index than white rice, and the bone broth + chicken provide tons of protein.
Mama tip: "I've had great success with this soup using wild rice or organic brown rice. Bone broth is key!"
Key ingredients: Shredded chicken, wild rice or brown rice, carrots, celery, onions, garlic, bone broth, thyme, bay leaf.
Quick method: Sauté onion, celery, and carrots. Add broth, wild rice, and seasonings. Simmer 35-40 minutes until rice is tender. Stir in chicken and cream.
Approximate carbs per serving: 18g | Protein: 24g
Pro tip: Use less rice than the recipe calls for and add extra chicken and veggies.
Why it works: Ultra-low-carb, creamy, and versatile. You can flavor it a dozen ways!
Key ingredients: Cauliflower, chicken or vegetable broth, cream cheese or heavy cream, garlic, onion, cheddar or Parmesan (optional).
Quick method: Sauté onion and garlic, add cauliflower and broth, simmer until tender. Blend until smooth, stir in cream and cheese.
Approximate carbs per serving: 8g | Protein: 8g
Flavor variations: Add bacon and cheddar, roasted garlic, or curry spices.
Why it works: Lean protein, tons of fiber, and perfect for using up Thanksgiving leftovers!
Key ingredients: Leftover turkey (or rotisserie chicken), celery, carrots, zucchini, green beans, onions, garlic, turkey or chicken broth, thyme, bay leaf.
Quick method: Sauté onion, celery, and carrots. Add broth and seasonings, simmer 15 minutes. Add turkey, zucchini, and green beans. Cook 5 more minutes.
Approximate carbs per serving: 9g | Protein: 22g
Pro tip: Skip noodles or use shirataki noodles for a low-carb option.
Why it works: Cabbage is incredibly low-carb and filling. Sausage adds protein and fat.
Key ingredients: Italian sausage or kielbasa, cabbage, diced tomatoes, onions, garlic, chicken broth, red pepper flakes, Italian seasoning.
Quick method: Brown sausage, sauté onion, add cabbage, tomatoes, broth, and seasonings. Simmer 20 minutes until cabbage is tender. Add white beans if desired.
Approximate carbs per serving: 12g (with beans), 8g (without) | Protein: 16g
Pro tip: Add white beans for extra fiber (watch portion size).
Why it works: Tomatoes have natural sugars, but pairing with cream and protein keeps blood sugar stable.
Key ingredients: Crushed tomatoes, heavy cream or coconut milk, fresh basil, garlic, onion, vegetable or chicken broth.
Quick method: Sauté onion and garlic, add tomatoes and broth, simmer 15 minutes. Blend until smooth, stir in cream and fresh basil.
Approximate carbs per serving: 14g | Protein: 5g
Pro tip: Serve with a grilled cheese made on low-carb bread, or pair with a handful of nuts and cheese.
Why it works: Hearty, filling, and packed with protein and fiber.
Key ingredients: Beef stew meat, turnips or radishes (instead of potatoes), carrots (use sparingly), celery, onions, garlic, beef broth, tomato paste, thyme, bay leaf.
Quick method: Brown beef in batches, sauté onion, add tomato paste and cook 2 minutes. Add all vegetables, broth, and seasonings. Simmer 1.5-2 hours until beef is tender (or use slow cooker on low 6-8 hours).
Approximate carbs per serving: 13g | Protein: 28g
Pro tip: Use a slow cooker or Instant Pot for easy meal prep.
These 15 soups are just the beginning! Inside the HIgedi app, you'll find:
Hundreds of recipes shared by real mamas with gestational diabetes
Search by meal type – breakfast, lunch, dinner, snacks, desserts
Connect with other GD mamas nearby or around the world
Share your wins (and struggles) in a judgment-free community
Get real-time tips from women who truly understand what you're going through
Download the free HIgedi app and never feel alone in your GD journey again.
Not all soups are blood sugar-friendly. Here's what to watch out for:
Potato-based soups (loaded baked potato soup, potato leek soup) – Potatoes are high-glycemic. Swap for cauliflower or turnips.
Pasta-heavy soups (chicken noodle with lots of noodles, minestrone with pasta) – Use zucchini noodles or shirataki noodles instead.
Canned soups with added sugar – Always check labels. Many store-bought soups have hidden sugars.
Corn chowder – Corn is high in carbs and sugar.
Sweet soups (carrot ginger, sweet potato) – These can spike blood sugar quickly. Pair with protein if you try them.
Cream-based soups thickened with flour – Flour adds unnecessary carbs. Use pureed cauliflower or cream cheese instead.
Soups are perfect for batch cooking! Here's how to make the most of them:
Make a double batch – Most soups freeze beautifully. Portion into individual containers for grab-and-go lunches.
Use a slow cooker or Instant Pot – Set it and forget it! Perfect for busy mamas.
Freeze in portions – Use freezer-safe containers or bags. Label with the date and carb count per serving.
Reheat gently – Soups with dairy may separate when reheated. Stir in a splash of broth or cream to bring them back together.
Pair with protein – Even a low-carb soup benefits from a side of cheese, nuts, or a hard-boiled egg.
Test your blood sugar – Everyone's tolerance is different. Test 1-2 hours after eating to see how a new soup affects you.
Pro tip: Save your favorite soup recipes in the HIgedi app so you always have them handy when meal planning! Get the app here.
1. Can I eat soup for breakfast with gestational diabetes?
Absolutely! Savory soups like egg drop soup, chicken and vegetable soup, or broccoli cheddar soup can be great breakfast options. The protein and fat help stabilize blood sugar, especially if you struggle with fasting numbers. Pair with a hard-boiled egg or cheese for extra protein.
2. Are canned soups safe for gestational diabetes?
Some are! Look for low-sodium, low-sugar options with minimal ingredients. Avoid soups with added sugars, high-fructose corn syrup, or lots of pasta and potatoes. Homemade is always better because you control the ingredients.
3. Can I eat butternut squash soup with gestational diabetes?
Yes, but in moderation. Butternut squash is higher in carbs than other veggies, so pair it with protein (like cottage cheese blended in, or a side of chicken). Test your blood sugar to see how your body responds. Many HIgedi mamas do well with it!
4. How do I thicken soup without flour or cornstarch?
Great alternatives include:
Pureed cauliflower or white beans
Cream cheese or Greek yogurt
Heavy cream or coconut milk
Blending half the soup and stirring it back in
5. Can I add beans to soup with gestational diabetes?
Yes! Beans have carbs, but they're also high in fiber and protein, which helps slow digestion. Stick to 1/2 to 1 cup of beans per large batch of soup, and pair with plenty of protein and veggies. Test your blood sugar to see how your body responds.
6. What's the best broth to use for gestational diabetes?
Bone broth is ideal because it's high in protein and collagen. Regular chicken, beef, or vegetable broth works too—just check labels for added sugars. Low-sodium options are best to avoid excess salt.
7. Can I eat soup at night with gestational diabetes?
Yes! A small bowl of protein-rich soup (like chicken and vegetable or egg drop soup) can be a great bedtime snack. The protein and fat help stabilize overnight blood sugar. Avoid high-carb soups late at night.
8. How much soup can I eat with gestational diabetes?
A good portion is 1 to 1.5 cups, depending on the carb content and what else you're eating with it. Always pair soup with protein or healthy fats, and test your blood sugar 1-2 hours after eating to see how your body responds.
9. Can I use a slow cooker or Instant Pot for these soups?
Absolutely! Most of these soups are perfect for slow cookers or Instant Pots. They're great for meal prep—just set it and forget it. You can make a big batch on Sunday and have lunches ready all week.
10. What should I serve with soup to make it more filling?
Pair your soup with:
A handful of nuts or cheese
A hard-boiled egg
Low-carb bread with butter or avocado
A side salad with olive oil dressing
Greek yogurt or cottage cheese
11. Can I freeze soup with dairy in it?
Yes, but dairy-based soups may separate slightly when thawed. To fix this, reheat gently and whisk in a splash of fresh cream or broth to bring it back together. Most soups freeze beautifully for 2-3 months.
12. How do I know if a soup will spike my blood sugar?
Test your blood sugar 1-2 hours after eating. Everyone's tolerance is different! Start with smaller portions, pair with protein, and track your numbers. If a soup consistently spikes you, try reducing the carb-heavy ingredients (like rice, beans, or starchy veggies) and adding more protein.
You don't have to figure this out alone. The HIgedi app is your go-to resource for:
Real recipes that won't spike your blood sugar (tested by mamas like you!)
A supportive community of women who get it
Find mamas near you for tips, meet-ups, and local recommendations
Shop GD-friendly products in our curated marketplace
Managing gestational diabetes is hard enough—let's make it easier together.
Download the HIgedi app for free (available on iOS and Android)
Get a Free 20-Day Shopping List
Join 6,500+ moms in the HIgedi app sharing real meals, blood sugar results, and judgment-free support.
