Jalapeno Popper Soup (Low Carb & Gluten Free)

jalapeno popper soupI’ve recently become a huge fan of the British TV phenomenon that is Downton Abbey! I had been hearing about it for months but never got around to checking it out. Then all of my favorite shows were on hiatus over the holidays and I was cruising Netflix for something new to watch, and there it was.  I was completely hooked by the end of the first episode!

I watched the entire first season in a week, being glued to the television every night after my son went to bed. Then I watched season two at a more leisurely rate, but was thoroughly enjoying it – I may have even shed a tear or two of joy at the end of the Season 2 finale (I won’t ruin it for those of your who are still catching up, but for those of you who have seen it you know what I’m talking about).

A few weeks ago, having a lot of time on my hands due to being sick, I ended up watching Season 3 over a single weekend on Amazon.com. So I actually saw the Season 3 finale that aired last night a couple of weeks ago. Again, I won’t ruin it for those of you who haven’t seen it, but for those of you who watched last night (or cheated like me and saw it weeks ago), you know how devastating the finale was. After I saw it, I couldn’t stop thinking about it for days – I told Mr. Hungry (who doesn’t watch the show) that it was one of the most shocking twists I’d seen in any show in a long time. He was no help at all and basically implied that I needed to move on and get a life – probably true!

But if you, like me, are still sad and inconsolable after the emotional roller coaster that was the DA finale last night (and your significant other is being totally unsympathetic about it), then you need some comfort food to get you through. I’m here for you – and so is this amazingly comforting, low carb jalapeno popper soup. It’s creamy and cheesy and has just the right amount of heat to it from the peppers. I bet even Mrs. Patmore would approve!  Serve with low carb Jalapeno & Cheddar Cauliflower Muffins or low carb Green Onion Cornbread.
jalapeno popper soup 3


Jalapeno Popper Soup (Low Carb & Gluten Free)

Yield: 4 servings

Serving Size: 1 cup

Jalapeno Popper Soup (Low Carb & Gluten Free)


  • 4 slices raw bacon
  • 4 oz cream cheese
  • 1/2 cup heavy cream
  • 2 cups water or chicken broth
  • 2 Tbl salsa verde
  • 1/2 tsp garlic powder
  • 3/4 cup shredded sharp cheddar cheese
  • 3/4 cup shredded monterey jack cheese
  • 4 large jalapeno peppers
  • 1/4 tsp xanthan gum (optional)


  • Cook the bacon in a medium saucepan until crisp - remove and chop for garnish and set aside. In the same pan, along with the bacon grease, add the heavy cream, water or broth, and cream cheese. Simmer gently, stirring often, until the cream cheese and butter have melted and the liquid is smooth. Whisk in the garlic powder, salsa verde and shredded cheeses until completely incorporated. Meanwhile, wash the jalapenos and broil or grill them until softened and charred. Remove the skins and seeds and chop finely. Add to the soup and cook for about 5 minutes. Season with salt and pepper to taste. To thicken further, add the optional 1/4 tsp of xanthan gum stirring until smooth. Remove from heat and serve garnished with chopped bacon.


Aprrox. nutrition info per serving: 425 calories, 38g fat, 2.5g net carbs, 17g protein


For more great low carb recipes, download The Gluten Free Low Carber e-cookbook today!


  1. says

    You two are cute :)

    I knew I shouldn’t have opened this recipe! Day 8 of Whole30…we had steak, salad & sausage stuffed portabellos for dinner though. AND I went to Ann Arbor for the weekend and found sugar free bacon at Krogers! They must have thought I was crazy as I left with 7 packages….

    • says

      Thanks Anna! He’s alright… :) Congrats on getting through your first week of the Whole 30, and your dinner sounds delicious! Nice score on the bacon too! Hang in there, it gets much easier sometime in the 2nd week and you’re almost there! It will be worth it!!!

    • says

      Thanks for catching that Robin! I originally had 2 Tbl of butter in the recipe but decided to remove it to reduce the calories – forgot to change my notes to reflect that. I updated the recipe to remove the butter – thanks again! And if you don’t care about calories, butter is always a good idea! :)

  2. Chocolate Rose says

    This soup looks very yummy and comforting!
    Season 3 of Downton has been very emotional. I get too caught up in it. Have you thought about creating an appropriate low carb menu for the first episode of season 4? Kind of a party menu to kick off the beginning of the season? I’m not sure what British foods would fit with lc, but it might be a fun menu to create.

  3. amyb says

    So funny that I was searching for low carb recipes, my daughter and I were discussing the devastating ending you were talking about, and I opened this to your words about Downtown! She and I both need comfort. Our hearts were broken! Can’t wait to try this soup.

  4. says

    I was totally crushed by Downton! How could they do that to us??? Devastating. Matt needs to watch it…. I got my hubby hooked! Oh and yes the soup looks delicious : ) Keep those yummy recipes coming!!

  5. Maureen says

    Great recipie i put my own spin to it by adding puréed califlour, it really made it nice and heavy.

    I boiled the cut up califlour in the broth till soft, added the cream cheese and puréed with a stick blender. After that I added the rest of the ingredients and let it simmer a bit.

  6. tamatha says

    Holy Moly! Outstanding. This soup was delish.
    My hobby actually made this one and I half expected it to
    Taste funny for that reason alone.
    Not So! Resteraunt quality soup, perfect mix of heat
    And creaminess. Then the Bacon. Yumm!
    This is a weird way of eating for me, all this fat and all,
    But I guess as long as no carb along for the ride, no problem.
    I loved this soup. Another keeper! Thanks Mellissa!

    • says

      You’re so welcome Tamantha, and congrats to the hubby for pulling it off! Eating this much fat without guilt definitely takes some getting used to! But the results in weight loss and other areas definitely speak for themselves! Enjoy it! :)

  7. Jennifer says

    Thank you for the recipe! I have been working on making low carb freezer meals, and this reheated perfectly from frozen!

  8. Rose Davidson says

    Mellissa, I just want to Thank You So Much….I have lost 68 pds thanks to your website. The food is wonderful. Just like the creamy soup. So good!! I have totally changed my life style. Thank you :-)

  9. Amanda says

    Okay, you are genius…just saying :)! I didn’t have jalapenos in the fridge, but I did have poblanos! Turned out awesome! I am sure the flavor was a bit off, but I figured it would still have to taste good…I mean – how can it really be bad?! Who doesn’t love cheesy, bacon goodness with a little zip?

    Thanks again, the whole family loved it.

    Rose Davidson,
    Congrats on such a huge weight loss! Sounds like you are doing great! Mellissa is a God send for sure, for whipping up such wonderful low carb meals!

  10. Amber says

    I made this last night. It was fabulous! My husband and I split a chicken quesadilla (on low carb tortilla wrap) to go with it. I filled up on the soup! I wish I had found this sooner! Thank you for helping my success on my LC lifestyle. I’ve found variety is the key and you totally provide that!

    BTW, I was late on the Downton Abbey bandwagon too. My step-daughter (12 years old) and I watched the entire first season in one day! We are halfway through season 4. We were devastated by the season 3 finale as well.

  11. amanda says

    My husband made this soup tonight, and it was delicious!! It is so hard to find low carb Recipes that are good. Love your website!!Thanks.

  12. Tia says

    Hi Mellissa!

    I’ve tried making this a couple of times but mine keeps coming out grainy- like poorly made cheese sauce for mac n cheese. Any idea what I may have done wrong??

    Btw- LOVE your website and all the fantastic recipes!

  13. Jeff Sulman says

    I’ve been on a low carb diet going on 8 weeks now and losing weight by the bucket load. One of the thing I thought I would miss are soups and stews, which I absolutely love to make and eat. Most of the ones I did enjoy had lots of rice and potatoes so I have had to find substitutes that were just as good. So as you can guess I was very glad when I found your web site and could not wait to try this recipe. I just finished it and it is wonderful. The only change was that I did not have salsa verde so I just used regular salsa and I did not have enough jack cheese so I used some queso cheese and extra cheddar, not sure what the difference would have been but I really enjoy this. I even made a double batch!

    The only thing its missing is a good chunk of crusty bread!

    Oh, well! You can’t have it all!

  14. Emily says

    I just made this for my non-low carb family and everyone loved it! Tasted amazing and was ridiculously easy to make!
    Thanks for this recipe:)

  15. Amy says

    Someone in my low carb group posted about your Jalapeno Popper Soup: “I made this tonight and it is the best thing I have ever eaten”. So, I made it too, and I can’t argue with that. I topped it with cubes of avocado and had probably three servings. With the scant leftovers, I am going to shred up a little cooked chicken breast for my lunch tomorrow. Fantastic recipe, thank you!

      • Amy says

        Made this again, and added a couple of cooked, shredded chicken breasts. It was perfect in its original form and really good with chicken. Only mad that I didn’t make a double batch. Brilliant! Thanks again.

  16. Joy says

    This was SO amazing! Used canned jalapeños that I had on hand and used the juices in place of the salsa verde. Have eaten it for breakfast, lunch, and dinner for 2 days straight! :)

    Is there a specific brand or recipe you use for the salsa Verde?

  17. Greg says

    I recently discovered this website, thanks for all the awesome recipes.
    I had a question on the net carb count. I can’t get 2.5 number.
    The cream cheese I can find is 2 carbs per ounce? So 8 just there. The cheese is 1 carb per serving (1/4 cup) so 6 there. The peppers are something like 2, the heavy cream is 3, salsa and garlic are 1 each. So I get 20 carbs total (5 per serving). Am I missing something?
    Secondly, this soup is worth 5 carbs :)

    • says

      You should go with what you’re getting using the brands you’re using Greg. Back when I did this recipe a few years ago the cream cheese was always 1g carb per ounce but most of the brands have gone to 2g in the last couple of years for some reason (I should update that when I get time.) I also use organic heavy cream which doesn’t contain thickeners and has 0 carbs, and I also shred my own cheese because the store shredded has more carbs (coated with starch to prevent sticking) per serving than buying the blocks of high fat cheddar and shredding it myself. I calculate each ingredient individually using Calorie King and add up and divide the totals myself, so I’m pretty confident in my numbers at the time the recipes are created. I never use aggregators like MFP or others because they often take averages by brand which results in a much higher carb count because they don’t always omit the full carb versions from their averages. So if you’re plugging it into one of those then you’ll almost never match what I’m getting. Hope that helps! Glad you’re enjoying the soup! :)


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