Cream Soups: Keto-Friendly Comfort Food?

Cream soups are a great option for those on a keto diet. While traditional cream soups are often made with flour, cornstarch, and other non-keto-friendly ingredients, there are many keto-friendly alternatives. For example, keto cream of mushroom soup is made with olive oil, onion, mushrooms, garlic, broth, heavy cream, and almond milk. Another option is keto broccoli cheddar soup, which uses butter, onion, garlic, chicken broth, broccoli, cream cheese, heavy cream, cheddar cheese, and bacon. These soups are not only delicious but also filling and satisfying, making them a perfect choice for those following a keto diet.

Keto-friendly ingredients for cream of mushroom soup

Cream of mushroom soup is a delicious and comforting dish, perfect for chilly days. If you're following a keto diet, you can still enjoy this classic soup by using keto-friendly ingredients. Here are some ideas to get you started:

Mushrooms:

The star ingredient of this soup! You can use fresh mushrooms, and any variety will work. White button mushrooms, crimini mushrooms, or portobello mushrooms are all great choices.

Butter or Olive Oil:

A good quality salted butter adds a delicious flavour to the mushrooms as they sauté. Alternatively, you can use olive oil for sautéing, which is also keto-friendly.

Onion and Garlic:

Use onion powder or fresh diced onions. If you prefer a stronger onion flavour, you can use a white or yellow onion. For garlic, you can use garlic powder or fresh minced garlic cloves.

Broth:

Chicken broth is a great choice, but you can also use vegetable broth or beef broth. If you want to boost the nutrition, consider using bone broth.

Cream:

Heavy cream is the key to making the soup rich and creamy. You can also use full-fat coconut milk or coconut cream for a dairy-free option.

Seasonings:

Sea salt and black pepper are essential for adding flavour to the soup. You can also experiment with fresh herbs like thyme, rosemary, or Italian seasoning. A pinch of Dijon mustard can also add a nice flavour boost.

Optional Ingredients:

Some other ingredients you can use include almond milk (unsweetened), cooking wine for deglazing the pan, and fresh thyme leaves for garnish.

Remember, when preparing your cream of mushroom soup, avoid using starches like flour or cornstarch, as these are not keto-friendly. With these keto-friendly ingredients, you can create a delicious and satisfying cream of mushroom soup that fits within your dietary needs!

Keto broccoli cheddar soup

This soup is a great, tasty, low-carb option for a Fall meal. It's creamy, delicious, and very filling.

Ingredients:

• Butter
• White Onion
• Garlic, finely minced
• Chicken Broth
• Salt and Pepper, to taste
• Broccoli, chopped into bite-sized pieces
• Cream Cheese
• Heavy Whipping Cream
• Cheddar Cheese, shredded
• Bacon, cooked and crumbled (optional)
• Xanthan gum (optional, for thickening)

Method:

• In a large pot, saute the onion and garlic with butter over medium heat until the onions are softened and translucent.
• Add the broth and broccoli to the pot. Cook the broccoli until tender. Add salt, pepper, and any other desired seasoning.
• Place the cream cheese in a small bowl and heat in the microwave for around 30 seconds until soft and easily stirred.
• Stir the heavy whipping cream and cream cheese into the soup and bring to a boil.
• Turn off the heat and quickly stir in the cheddar cheese.
• Stir in xanthan gum, if desired, and allow the soup to thicken.
• Serve hot with bacon crumbles, if desired.

Tips:

• This soup has a thinner, more broth-like consistency as it does not have a roux or any thickening agents. If you want a thicker soup, you can add xanthan gum.
• Don't be put off by the serving size, this soup is very filling with 24g of fat per serving.

Keto-friendly ingredients for cream of chicken soup

Creating a keto-friendly cream of chicken soup is easy and can be done in a pressure cooker, slow cooker, instant pot, or on the stovetop. Here are some keto-friendly ingredients you can use:

• Butter or olive oil to soften onions and garlic
• Onion, chopped into bite-sized pieces
• Garlic, chopped into small pieces
• Celery, diced
• Chicken broth or stock for flavor and to thin out the soup
• Heavy cream or full-fat coconut milk for richness
• Cream cheese to add a creamy texture
• Shredded chicken
• Salt and pepper to taste
• Fresh herbs like thyme, rosemary, or Italian seasoning
• Xanthan gum to thicken the soup

You can also add low-carb vegetables like carrots, bell peppers, and celery to boost the flavor and nutritional content of your soup. Simply saute them along with the onions and garlic.

To make the soup, start by sauteing the onions and garlic in butter or olive oil. Then, add the chicken broth and let it simmer. Next, add the cream cheese, heavy cream, salt, and pepper. Use a stick blender to puree the soup until smooth. Finally, add the shredded chicken and xanthan gum, if desired. Stir until dissolved, and your keto-friendly cream of chicken soup is ready to be enjoyed!

Keto-friendly thickening agents

There are many keto-friendly thickening agents that can be used to make soups, sauces, and gravies thicker and creamier. Here are some of the most popular and effective options:

Xanthan Gum:

Xanthan gum is a popular keto pantry staple and an excellent thickening agent for keto gravies, salad dressings, soups, sauces, smoothies, and puddings. It has zero net carbs and a little goes a long way. Use 1/4 teaspoon of xanthan gum for every cup of liquid in your recipe. However, too much xanthan gum can result in a gummy or slimy texture, so it's best to add it gradually until the desired consistency is achieved.

Guar Gum:

Guar gum is derived from the guar plant and is commonly used in commercial baking and ice cream to improve texture and extend shelf life. It has zero net carbs and is a potent thickening agent, with eight times the thickening power of cornstarch. Guar gum is ideal for cold applications like dessert fillings and salad dressings, as well as baking.

Glucomannan (Konjac):

Glucomannan is a soluble plant fiber derived from the konjac plant root. It is a potent thickening agent and is commonly used to make keto noodle replacements. It works best when mixed with a small amount of cold water and added to your soup, stew, or gravy after cooking. Use glucomannan sparingly as it continues to thicken recipes as they cool. It can also be used in baked goods to make them softer and more flexible.

Agar Agar:

Agar agar is a plant-based thickening agent derived from seaweed. It is commonly used in cold applications like desserts, gelatins, puddings, or sauces. Agar agar can also be used to thicken soups or sauces if added towards the end of the cooking process and allowed to cool. It usually comes in flake or powder form and contains about 0.5 grams of net carbs per tablespoon.

Gelatin:

Gelatin is an animal-based thickening agent commonly used in desserts, sauces, and no-bake cheesecakes or pies. It needs to be dissolved in water before being added to recipes and takes time to thicken. Gelatin is not ideal for baking but can add a chewy texture to bars and cookies.

Dairy-based Thickeners:

Dairy products like cheese, heavy cream, cream cheese, and sour cream are commonly used in keto recipes and can also act as thickening agents. They add fat, protein, and create a thicker, richer, and creamier texture to soups, sauces, and dips.

Chia Seeds:

Chia seeds are excellent for thickening recipes like soups, sauces, smoothies, puddings, gravies, and even meatballs. They absorb liquid well and soften when soaked, so they can be used in whole-seed or ground form without affecting the texture of your dish.

Ground Flaxseeds:

Ground flaxseeds can be used to thicken soups, stews, and even smoothies. They are a great keto-friendly option to add thickness and a slight nutty flavor to your recipes.

Konjac Flour:

Konjac flour is perfect for thickening soups, sauces, gravies, and other hot recipes. It maintains a lovely texture and does not separate when reheated, which is a common issue with other thickeners. Add konjac flour in small amounts and sprinkle it over the dish while stirring to avoid lumps.

Pureeing and Simmering:

In some cases, thickening a keto soup or sauce can be achieved by pureeing the ingredients using a blender, food processor, or immersion blender. This technique creates a smooth and creamy texture. Additionally, slowly cooking a recipe on low heat (simmering) can help thicken it over time while also concentrating the flavors.

Keto Tuscan soup

This Tuscan soup is a low-carb take on the classic Zuppa Toscana, a popular soup from the Olive Garden. It's a hearty, creamy, and flavourful soup that can be made in just one pot. It's perfect for those following a keto diet but can be enjoyed by anyone. Here's how to make it.

Ingredients:

• 1 lb of Hot Italian Sausage, casings removed (or you can use turkey sausage)
• 1 large onion, chopped
• 3-6 cloves of garlic, minced
• 1 teaspoon of dried oregano
• 1/2 cup of sun-dried tomatoes, drained and chopped (or fresh diced tomatoes)
• Salt and freshly ground black pepper to taste
• 6 cups of low-sodium chicken broth
• 1 bunch of kale, leaves stripped and chopped (or spinach)
• 3/4 cup of heavy whipping cream
• Grated Parmesan cheese and fresh chopped parsley for serving (optional)

Instructions:

• In a large pot or Dutch oven over medium-high heat, add the Italian sausage and cook until lightly browned, breaking it up with a wooden spoon.
• Drain any excess fat, then add the onion and cook until softened.
• Stir in the garlic, oregano, and sun-dried tomatoes. Cook for a few minutes until the garlic is fragrant.
• Pour in the chicken broth and season with pepper.
• Bring the soup to a boil, then reduce the heat to a simmer. Simmer for about 15 minutes.
• Add the kale to the soup and cook until it wilts.
• Stir in the heavy cream and heat through.
• Season the soup with salt and pepper to taste.
• Serve immediately with grated Parmesan cheese and chopped parsley, if desired.

Tips and Variations:

• This soup can also be made in an Instant Pot or slow cooker. Simply sauté the sausage, onion, and garlic first, then add the remaining ingredients and cook until the kale is wilted.
• To make it even heartier, you can add cauliflower florets or cauliflower rice to the soup.
• If you prefer a thicker soup, you can add a thickening agent like xanthan gum.
• For a vegetarian option, use vegetable broth instead of chicken broth and substitute the sausage with tofu or your favourite plant-based sausage.
• This soup can be stored in the refrigerator for up to 3-5 days. It does not freeze well due to the creamy nature of the soup.

Frequently asked questions