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Keto Miso Soup

This comforting and delicious Keto Miso Soup is a 30 minute meal with big flavor! This gut healing soup contains miso paste and shiitake mushrooms for a fast and easy gluten free miso soup that satisfies.

Homemade Miso Soup in a white bowl
Tasty Keto Miso Soup Garnished with Scallions

This keto miso soup with shiitake mushrooms is better than takeout!  It’s flavorful and rich.  It’s the perfect plant-based replacement for chicken soup.  Miso soup is filled with yummy vegetables from the land and sea.  The main ingredient miso paste is great for gut health since it contains probiotics.  It’s my favorite macrobiotic recipe!

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The Best Keto Miso Soup Ever

This is also a miso soup recipe without dashi.  Dashi is hard to find and has a fishy flavor that Americans aren’t used to.  So with this recipe you can still get all of the health benefits of miso soup without the fishy taste of Dashi.

The best food stories are the kind that keep getting told.

Recipes that are discovered by one individual and then made, eaten, loved and then finally shared with others. Some of these recipes have gone on to be experienced by 100’s, if not probably 1000’s of people.  Morphing a recipe into a memory that is woven into the fabric of our lives.

This soup is one of those recipes.

This recipe has been discovered and rediscovered by many through one of my teachers at the Natural Gourmet Institute, Chef Elliot Prag. Chef Elliot has a long history with macrobiotic food. After eating and studying macrobiotic cooking for years as well as attending the Kushi Institute in Boston, I would consider him an expert.  Sadly the Kushi Institute has closed but their book on the benefits of a macrobiotic diet is still available.

I was surprised that Chef Elliot’s miso soup recipe doesn’t use dashi.  But I don’t like making Dashi Broth anyway so I don’t mind, since I don’t particularly like the smell of fish flakes.  Plus, leaving it out keeps this soup vegan.

home made Miso soup recipe

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Table of Contents

Why You’ll Love this Keto Miso Soup

  • It’s gut healing, thanks to the addition of probiotic rich miso paste
  • Vegan
  • Gluten free
  • Keto friendly
  • Low carb
  • Dairy free
  • Nut free
  • Satisfying and flavorful!

Is Miso Soup Keto Friendly and Low In Carbs?

IMiso Soup Keto Friendly? The short answer is YES Miso is Keto Friendly and low in carbs but if you want to know why read the article I wrote, “Is Miso Soup Keto Friendly and Low In Carbs?”.

Ingredients in Keto Miso Soup

Aside from miso paste, miso soup is made up of a mixture of vegetables found in Asian cooking including sea vegetables, fresh vegetables, ginger, garlic and sesame oil.  You’ll find common vegetables like carrots, onions and celery along with not so common wakame, arame and KombuKombu is used in asian cooking the same way a bay leaf is used.  It is cooked with the dish to add flavor but isn’t eaten. If you can’t find some of these sea vegetables you can sub out any.  I often cannot find arame at the store and just double up on the amount of wakame I use.

Sea vegetables are rich in minerals found in the ocean including magnesium and iron.  Their flavor is mild and tolerable for those not used to sea vegetables!  Especially when mixed into this tasty miso soup recipe!

Aromatics are used to add flavor and depth to the soup.  Fresh ginger and sliced garlic create subtle notes that elevate the flavor of this soup compared to the plain miso soup that you find in restaurants, or in packets.  Learn the benefits of Fresh ginger here.

Ingredients for macrobiotic keto and gluten free miso soup, toasted sesame oil, celery, ginger, vinegar, garlic, carrots, wakame, arame, kombu, rice vinegar, mushrooms and miso paste
  • Sesame oil
  • Onion
  • Carrot
  • Celery
  • Shiitaki mushrooms
  • Garlic
  • Kombu
  • Sea salt
  • Wakame
  • Arame
  • Water
  • Ginger
  • Lemon juice
  • Mellow white miso
  • Scallions
  • Nori sheets

How to Make Keto Miso Soup

  1. Heat oil in a 3-quart pot. Add onions, carrots, celery, shiitake mushrooms, garlic, kombu and salt. Sweat covered for approximately 10 miutes on low heat.
  2. Add wakame and arame. Continue to sweat covered for another 10 minutes. While soup is cooking peel ginger with the back of a spoon. Grate into shreds and then using cheese cloth, squeeze the juice out of the ginger and set aside.
  3. Add water, bring to a boil. Reduce heat to low and simmer uncovered for another 10-15 minutes. Turn off heat. Let broth stand for 5-10 minutes. Add ginger and lemon juice.
  4. Temper miso in bowl by mixing it with 2 cups of broth. Add tempered miso back into the soup pot. Serve, garnish with scallions and enjoy.
keto miso soup, Keto Miso Soup
The process of making miso soup by simmering the vegetables.
keto miso soup, Keto Miso Soup
keto miso soup, Keto Miso Soup

Is Miso Soup Gluten Free?

Miso soup can be gluten free, depending on if the brand of miso paste used in the recipe is free from gluten. Making your own miso soup is the best way to ensure that it is gluten free, as you have complete control of the ingredients.

If you’re out at a restaurant, verify with the chef if the miso paste used was made with gluten free grains like rice, amaranth, or millet. If you’re purchasing miso soup from the store, check the label to verify no gluten-containing ingredients were used.

Is Ginger Keto Friendly?

Ginger in its raw state is keto friendly because it’s low in carbs, sugar and protein. It is also advantageous to eat on a ketogenic diet because it’s a stimulant and will aid in digestion and speed up your metabolism.

Ginger does have many forms. Raw, pickled, powdered and ginger cooked into dishes are keto friendly. Candied and preserved (dehydrated) ginger aren’t keto friendly because they are high in sugar and carbohydrates.

Frequently Asked Questions

Does Miso have gluten?

Miso may have gluten, depending on the brand, but there are many brands that offer completely gluten-free options. Miso is a fermented bean paste that uses many types of beans, as well as grains like rice, amaranth, or millet, which are all naturally gluten free. Some varieties of miso paste use wheat, barley, and rye, which are all gluten containing grains. Be sure to check the labels of your miso paste, to verify that you are buying a gluten free brand made with gluten free grain like brown rice.

What is miso soup made from?

Miso soup is traditionally made with miso paste (fermented bean paste), water, dashi flakes, tofu, dashi flakes, scallions, and many other possible additions depending on the region and personal taste of the cook. 

Is Miso Soup O.K. for celiacs?

Miso soup is a great choice of celiacs, as long as the miso paste used is completely gluten free. Look for a brown rice, amaranth, or millet based miso paste that is labeled ‘gluten free’ to ensure that there has been no cross-contamination with gluten containing crops. 

Is Kikkoman miso soup gluten free?

According to the manufacturer’s website, Kikkoman’s miso soup DOES contain gluten. Any gluten free products from Kikkoman will be clearly marked with a ‘certified gluten free’ label. 

Is chickpea miso gluten free? 

Most chickpea miso brands use a gluten free grain like rice for production, so they are gluten free as a result. Be sure to check the label to ensure that your brand of choice is free from gluten containing grains or cross contamination. 

Does tahini have gluten? 

Tahini is made from sesame seed paste, water, salt, lemon juice, and garlic. These are all gluten free ingredients, but may have been processed in the same facility as gluten containing grains like wheat, so be sure to check the label for a gluten free certification to be sure. Sometimes, gluten containing ingredients can be included as a thickener, so make sure to always check labels when you go to the store. I go more in depth in my post ‘Is Tahini Gluten Free?’, and share with you which brands of tahini are gluten free, and which are not.

Is miso soup allowed on keto?

Miso soup is low in net carbohydrates, and high in protein thanks to the addition of tofu. Miso soup is also free from added sugar, as well as highly processed ingredients and oils. This makes it a great addition to a keto diet. 

Is miso soup high in carbs?

No. Miso soup is actually quite low in carbohydrates, and is perfect for working into a low carbohydrate diet. Fiber rich vegetables combine with high protein tofu to make a satisfying meal, with minimal carbs. 

Vegan Miso Soup in a white bowl with scallions and vegetables

Miso Soup Substitutions

Arame: If you cannot find Arame, feel free to double up on the amount of wakame used in the recipe.

Miso Paste: for those avoiding soy, chickpea miso can be used in its place.

Wakame & Arame: If you can’t find these locally, any sea vegetables will do.

Scallions: These are completely optional, and serve as a garnish. If you don’t have these available, feel free to leave them out.

Nori Sheets: These are another optional ingredient used for garnish. You can absolutely leave them out if desired.

Carrots: If you prefer not to eat carrots, try using daikon radish instead.

Shiitake Mushrooms: Cremini mushrooms can be used in place of the shiitake mushrooms. They are much cheaper, and much easier to find, which makes them an excellent substitution.

Using Ginger Juice: You can save time by using ginger juice instead of making it from scratch with fresh ginger.

Sesame Oil: Olive oil can be used if you don’t have sesame oil on hand.

Lemon Juice/Brown Rice Vinegar: You need to use an acid for this recipe, but you can use apple cider vinegar if you don’t have lemon juice or brown rice vinegar on hand. You could also use standard vinegar if needed.

Is Miso Keto?

The short answer is YES, but if you want to know more about the why and the how, make sure to read my post ‘Is Miso Keto?

While many of the ingredients included into miso paste contain ample carbohydrates, since it is the byproduct of those high carbohydrate foods being used, the total amount of carbs is significantly lower. Also, miso paste is used as a seasoning, and thus used in small amounts. Making the total carbohydrate count very low.

Is Miso Soup Keto?

Eating Works » Dietary » Gluten Free Recipes » Is Miso Soup Keto-friendly and Low in Carbs?

May 20, 2022 · Maren Epstein · Leave a Comment


Is Miso Soup Keto Friendly? The short answer is YES Miso is Keto Friendly and low in carbs but if you want to know why, read on.

a bowl of miso soup with shiitake mushrooms celery carrots ginger garlic and miso

Is Miso Soup Keto?

Yes! Miso soup is keto friendly because it’s low in carbohydrates. Miso soup only has 7 grams of carbs per two teaspoons and 3-4 grams of net carbs per serving. Not only is keto low in carbs but it’s also low in fat. Making it a soup to eat if you are on a diet.

While high fat foods are recommended on a Keto Diet, eating miso soup provides the body with probiotics, and it’s free of ingredients that aren’t recommended on a Keto Diet. Miso is also low in sugar which is great because sugar intake is supposed to be limited on a Keto Diet.

How to Serve, Store, and Reheat Keto Miso Soup

Serve your miso soup warm, ladled into a bowl and garnished with scallions. Be sure not to heat the soup too high after the addition of the miso paste, as you do not want to kill the beneficial probiotics in the miso paste! 

To store your miso soup, ladle it into airtight containers once cooled. Place into your fridge and eat within 3 days. 

To reheat, heat the soup to a warm temperature. Be sure not to overheat the soup. Instead of boiling, gently bring up the heat of the soup until it’s warm. This will keep all the benefits of the miso paste intact, making for a nourishing and nutrient dense soup. Miso paste is high in vitamins E, K, and Folic Acid. Folic Acid is important to take if you are pregnant.

Can You Freeze Miso Soup?

Yes, you can freeze miso soup. Freezing miso soup is a great way to preserve the freshness and flavor of your leftover miso soup. Luckily, freezing miso soup will not change its taste or texture. To learn the best ways to freeze miso soup along with vital food safety information read the article I wrote, “Can You Freeze Miso Soup?”

How Long Does Miso Soup Last?

So how long does miso soup last anyway? If you store miso soup in the fridge it will last for 2-3 days. In the freezer miso soup will last for 6 months. If you would like to learn more about how to make your miso soup last longer check out the post, “How Long Does Miso Soup Last?”

Healing Properties of Miso Soup

Traditional, well prepared Miso Soup is like Penicillin or Green Juice. It gives you exactly what you need when you need it and leaving you satisfied. Miso Soup is also very good for people who need to heal their digestive systems, but are too sensitive for raw fruits and vegetables at any given time. Keto miso soup is also gluten free, vegan, and low carb.

Miso is a cultured food filled with good bacteria for the gut.  So miso soup is great for gut health.  And gut health has been linked with a stronger immune system and good mental health.  If Miso is boiled the heat will kill the good flora.  So it is important to mix in the Miso Paste in after the soup is finished cooking and has cooled slightly.

Miso Soup: a corner stone of Macrobiotic Cooking

Macrobiotic cooking was first introduced to me in culinary school. Being that my background is strongly rooted in cellular cleansing, I looked at macrobiotic food as a great accompaniment to cleansing food. In that it keeps the body balanced, but doesn’t necessarily cleanse the body too quickly.

Macrobiotic food is perfect to mix in with a vegan, raw, or a plant-based diet when your immunity and/or the outside temperature is low.  Macrobiotic diets were popular in the 1970’s.   Even though Macrobiotic food isn’t exactly in style anymore I hope that we can rediscover its benefits and bring them into the 2020’s.  Almost everything from the seventy’s is back anyway!

50 More Gluten Free Soup Recipes

The world of gluten free soups is a big one. If you simply google gluten free soups you’ll see over 10 million results! I reached out to the best gluten free bloggers on the internet and they came up with these awesome gluten free soup recipes for you to try. No matter what kind of soup you like there is something for everyone here. Most of these recipes are both gluten free and vegan. Some are vegetarian.

Gluten Free Ramen Noodle Web Story

Homemade miso soup in a white bowl with vegetables

Tasty Keto Miso Soup (Gluten Free)

This authentic Miso Soup is naturally gluten free and keto. It's filled with yummy vegetables!
4.93 from 28 votes
Print Pin
Course: Soup
Cuisine: Japanese
Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Servings: 12 cups
Calories: 100kcal
Cost: 2.00


  • 2 T toasted or raw sesame oil
  • 1 medium onion saute slice
  • 1 carrot matschstick cut
  • 2 celery sliced thinly on the bias
  • 10 whole shiitaki mushrooms sliced thinnly
  • 6 whole garlic cloves sliced thin
  • 1 kombu
  • 1 tsp sea salt
  • 1/4 C wakame soaked 10 minutes and drained
  • 1/4 C arame soaked 10 minutes and drained
  • 2 Quarts water 8 cups
  • 4 Inch ginger or more to taste
  • 1 tbsp lemon juice OR brown rice vinegar
  • 1 C Mellow White Miso
  • 2 tbsp scallions thinly sliced, optional for garnish
  • 1 tbsp nori sheet crumpled for garnish


  • Heat oil in a 3-quart pot. Add onions, carrots, celery, shiitake mushrooms, garlic, kombu and salt. Sweat covered for approximately 10 miutes on low heat.
  • Add wakame and arame. Continue to sweat covered for another 10 minutes. While soup is cooking peel ginger with the back of a spoon. Grate into shreds and then using cheese cloth, squeeze the juice out of the ginger and set aside.
  • Add water, bring to a boil. Reduce heat to low and simmer uncovered for another 10-15 minutes. Turn off heat. Let broth stand for 5-10 minutes. Add ginger and lemon juice.
  • Temper miso in bowl by mixing it with 2 cups of broth. Add tempered miso back into the soup pot. Serve, garnish with scallions and enjoy.


This miso soup is the vegan version of chicken soup.  It is healing, full of probiotics and tasty to boot.  If you reheat it and it tastes too salty just add more water! 
Don’t heat it too high after adding the miso paste or you will kill the good probiotics.  Which are found in the paste.
If you don’t want to chop all of the vegetables you can use a food processor with the slicing blade or a mandolin.


Serving: 1cup | Calories: 100kcal | Carbohydrates: 13g | Protein: 4g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Cholesterol: 1mg | Sodium: 1080mg | Potassium: 179mg | Fiber: 2g | Sugar: 6g | Vitamin A: 934IU | Vitamin C: 3mg | Calcium: 36mg | Iron: 1mg
Tried this recipe?Follow me @eatingworks or tag #eatingworks – show me what your cooking!

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