Madeleine Hull
Broccoli and cheddar cheese soup is a popular comfort food, but can you eat it on a keto diet? The answer is yes, with some adjustments. The key is to substitute flour or cornstarch, which are commonly used as thickeners, with keto-friendly alternatives like almond flour, hemp flour, or xanthan gum. This reduces the carb count, making the soup more keto-compliant. Additionally, you can bulk up the soup with low-carb vegetables like cauliflower, broccoli florets, or kale, and add protein such as shredded chicken or crispy bacon. So, if you're craving a warm and indulgent bowl of broccoli cheddar soup while on a keto diet, it can absolutely be done!
| Characteristics | Values |
|---|---|
| Carbohydrate content | 2 grams net carbs to 25 grams of carbs per serving |
| Preparation time | 30 minutes |
| Ingredients | Broccoli, cheddar cheese, butter, onions, garlic, chicken broth, heavy cream, salt, pepper, smoked paprika, parsley, nutmeg, beef stock, mustard powder, xanthan gum, cream cheese, vegetable broth, spinach, red pepper flakes, thyme, rosemary, dill, bacon, chicken, cottage cheese, gouda, parmesan, brie, gruyere, swiss cheese |
| Recipe modifications | Use more cream cheese and no flour; use almond flour instead of regular white flour; use extra sharp cheddar for a more intense cheese flavor; roast half of the broccoli; add cauliflower florets; add more vegetables like kale; add protein like shredded rotisserie chicken or keto meatballs |
| Storage | Can be stored in the refrigerator in an airtight container for up to a week; can be frozen for up to 3 months |
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What You'll Learn
Broccoli and cheddar soup is keto-friendly
Broccoli and cheddar soup can be made keto-friendly. While the conventional soup often contains flour or cornstarch as thickeners, making it unsuitable for a low-carb diet, there are ways to adapt the recipe to fit within the keto diet.
One way to make this soup keto-friendly is to replace the flour with almond flour or hemp flour. Another option is to omit the flour altogether and use cream cheese to thicken the soup. Additionally, some recipes suggest using xanthan gum as a thickening agent. However, some people dislike the slimy texture it gives the soup and prefer to use cream cheese instead.
To make the soup, start by cooking onions and garlic in butter over medium heat. For added flavour, you can also add salt, pepper, and red pepper flakes. Once the onions are translucent, add the chicken or vegetable broth, heavy cream, and broccoli. Bring the mixture to a boil, then reduce the heat and simmer until the broccoli is tender. Finally, gradually add the cheddar cheese, stirring constantly until it is completely melted. You can also add extra shredded cheese and chopped parsley on top as a garnish.
This soup is a delicious and indulgent comfort food option for those following a keto diet. It can be easily adapted to include a variety of cheeses, vegetables, and seasonings to suit individual tastes and preferences.
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How to make keto broccoli and cheddar soup
Yes, you can eat broccoli cheddar soup on keto, and here is a recipe for you to make it yourself!
Ingredients:
- Butter
- Onion
- Garlic
- Salt
- Pepper
- Xanthan gum (or sodium citrate, arrowroot powder, or cream cheese)
- Chicken broth (or vegetable broth)
- Broccoli
- Heavy whipping cream
- Cheddar cheese
- Parsley (optional)
Steps:
- Chop up a small onion and 2 cloves of garlic.
- Melt the butter in a pot over medium-high heat and toss in the onion, garlic, salt, and pepper. Sauté for a few minutes, stirring frequently, until the onions are translucent.
- Stir in the xanthan gum (or alternative) followed by the chicken broth.
- Chop the broccoli into small pieces and combine them into the broth mix. Cook for another 3 minutes, stirring periodically.
- Stir in the heavy whipping cream until blended. Bring to a boil to thicken, then immediately reduce to a simmer.
- Slowly add the cheddar cheese, stirring to combine evenly. Keep adding the cheese half a cup at a time until combined.
- Once the cheese is melted, remove the pot from the stove and scoop the soup into bowls.
- Top with extra shreds of broccoli and cheese, and parsley as garnish (optional).
Tips:
- For a more intense cheese flavor, swap half of the cheddar cheese for vintage or extra sharp cheddar.
- For extra flavor, add some Dijon mustard, hot sauce, or yellow mustard powder.
- To make the soup silkier and smoother, use a hand mixer or blender to puree it.
- If you prefer your broccoli to be less crunchy, simmer it for longer than 3 minutes.
- For added depth of flavor, try roasting half of the broccoli before adding it to the soup.
- You can store leftovers in an airtight container in the refrigerator for up to a week or freeze them for up to 3 months.
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Customising the recipe with extra vegetables
If you're looking for some greenery, consider adding kale to the mix. It's a low-carb option that can give your soup a nutritional boost. Spinach is another vegetable that can enhance the colour and nutrient content of your soup. It adds a vibrant touch to the dish, though some may find its flavour overpowering.
For a more subtle vegetable addition, celery is a great choice. It has a milder flavour and can seamlessly blend into the soup. If you're feeling adventurous, you can experiment with different combinations of these vegetables to find your perfect blend.
Additionally, you can enhance the flavour and texture of your soup by roasting some of the broccoli florets before adding them to the mix. This gives the soup a deeper, more complex flavour while still retaining the freshness of raw broccoli.
So, feel free to get creative and experiment with various combinations of these vegetables to find your ideal keto-friendly broccoli cheddar soup!
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Customising the recipe with meat
Broccoli cheddar soup can be made keto-friendly by replacing flour with almond flour or hemp flour, and carrots with celery. You can also bulk up the soup with low-carb vegetables like cauliflower, broccoli florets, or kale.
For added protein, you can toss in some shredded rotisserie chicken, crispy bacon, or keto meatballs. If you're looking for a vegetarian option, cream cheese is a great substitute for xanthan gum, which is commonly used to thicken the soup.
Keto Broccoli Cheddar Soup with Chicken
For a heartier soup, add some shredded rotisserie chicken to the mix. You can also use chicken broth made from bouillon cubes as your base, and thicken it with xanthan gum or arrowroot powder. For extra flavour, add some smoked paprika, pepper, and salt.
Broccoli Cheddar Soup with Bacon
If you're a bacon lover, crispy bacon bits can be a great addition to your soup. The smokiness of the bacon will add a nice depth of flavour to the soup. You can also use beef stock or beef broth as your base for an extra savoury kick.
Keto Meatball Broccoli Cheddar Soup
For a fun twist, add keto meatballs to your soup. The meatballs will add a heartiness and texture to the dish. You can make your own keto meatballs with ground beef or pork, almond flour, egg, and your choice of spices.
Customising Your Soup
Feel free to experiment with different types of cheese as well. For a more intense cheese flavour, use extra sharp cheddar or vintage cheddar. You can also top your soup with extra shreds of broccoli and cheese, and a sprinkle of parsley for garnish.
Remember, when it comes to keto-friendly recipes, it's all about finding creative ways to replace high-carb ingredients with low-carb alternatives. So get creative in the kitchen and enjoy your keto-friendly broccoli cheddar soup!
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Storing and reheating keto broccoli and cheddar soup
Storing keto broccoli and cheddar soup:
Keto broccoli and cheddar soup can be stored in an airtight container in the refrigerator for up to a week. However, some sources suggest that it can be stored for a shorter period of 3 to 5 days. To freeze the soup, let it cool completely, then transfer it to a freezer-safe container or resealable bag. It can be frozen for up to 3 months.
Reheating keto broccoli and cheddar soup:
The soup can be reheated on the stovetop over low to medium heat, stirring frequently. Avoid boiling the soup as this can cause the cheese to separate and become stringy. Alternatively, it can be reheated in the microwave. Cover the container and heat in one-minute increments until the desired temperature is reached. If the soup is too thick, add a splash of water or broth to thin it out.
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Frequently asked questions
Broccoli cheddar soup can be made keto-friendly by replacing high-carb ingredients with keto-friendly alternatives. For example, flour can be replaced with almond flour or left out entirely, and vegetable broth can be used instead of chicken broth.
The number of carbs in a cup of broccoli cheddar soup can vary depending on the recipe. One recipe lists the carb count as 20 grams per cup, while another lists it as 6 grams per cup.
There are several keto-friendly substitutes that can be used in broccoli cheddar soup. For example, celery can be used instead of carrots, and cream cheese can be used instead of xanthan gum.
Keto broccoli cheddar soup can last in the refrigerator for up to one week if stored in an airtight container.
It is not recommended to freeze dairy-based soups like keto broccoli cheddar soup as they can change consistency. However, some people have frozen the soup and then blended it again after thawing to make it smooth.
