Brenda Khan
Canned soups are often packed with starchy fillers, sugar, and sodium, making them unsuitable for a keto diet. However, some canned soup options are keto-friendly, such as those by Kettle & Fire, which offers a Miso Soup with Chicken Bone Broth and other varieties. Costco's Broccoli Cheddar soup is another option with 5g of carbs per serving, although it is higher in carbs. It's important to read labels carefully and be mindful of serving sizes when choosing canned soup for a keto diet. Adding ingredients like spinach, avocado, or bone broth can also help make canned soup more keto-friendly.
| Characteristics | Values |
|---|---|
| Keto-friendly canned soups | It is difficult to find keto-friendly canned soups as they are often packed with starchy fillers, added sugar, or sodium. |
| Keto-friendly soup options | Kettle & Fire offers keto-friendly soups in cartons, including mushroom bisque, broccoli and cheddar soup, and butter chicken bone broth. |
| Costco's Kirkland brand offers Broccoli Cheddar soup with 10g of protein and 12g of net carbs per cup. | |
| Amy's Organic Soups offers some keto-friendly options, although not all their soups are suitable. | |
| Keto Chow offers chicken soup, beef soup, and tomato basil soup. | |
| Bonafide offers chicken veggie bone broth soup in the freezer section. | |
| Proper Goods offers a range of keto soups. | |
| Walmart offers keto tomato soup. | |
| Low-carb canned soup tips | Always check the label for net carbs (total carbs minus fibers) and build a list of trustworthy low-carb options. |
| Add ingredients like spinach, avocado, or heavy cream to increase fat and protein content while reducing carbs. | |
| Dilute the soup with bone broth to reduce sodium content and stretch the dish. |
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What You'll Learn
Keto-friendly canned soups
Canned soups are typically high in carbohydrates, which are not suitable for a keto diet. However, some keto-friendly canned soup options are available, and you can also make your own keto-friendly soup by adding ingredients to canned soup or using other preparation methods.
When choosing canned soup for a keto diet, it is important to carefully read the labels and calculate the net carbs (total carbs minus fibres). Some companies may label the carb content per cup rather than for the whole can, so it is essential to pay attention to serving sizes.
- Kettle & Fire offers a variety of keto soups and bone broths in cartons, including mushroom bisque, broccoli and cheddar soup, butter curry soup, and butter chicken bone broth. These can be purchased from most supermarkets or online.
- Progresso has a keto-friendly tomato soup, which has a slightly separated consistency but is flavourful and can be a good base for adding proteins or spices. They also offer a creamy cauliflower soup with 10g of carbs per can.
- Keto Chow offers chicken soup, beef soup, and tomato basil soup, although these may be challenging to find in canned form.
- Costco offers a Broccoli Cheddar soup that provides a lot of food for its carbohydrate content.
- Marukome Miso Soup is an instant soup with only 2g of carbs and 5g of protein, making it a filling and keto-friendly option.
In addition to these options, you can make your own keto-friendly soup by adding ingredients to canned soup or using other preparation methods:
- Add spinach, avocado, or other vegetables to canned soup to increase its volume and reduce the carb content per serving.
- Use bone broth or heavy cream to "stretch" the soup and dilute the carb content.
- Make your own mushroom soup using beef broth, fresh mushrooms, butter, and whipping cream.
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Canned soup and keto diet pitfalls
Canned soup is often packed with starchy fillers, added sugar, and sodium, making it incompatible with the keto diet. Cornstarch, for instance, is a common thickening agent in canned soups, rendering many options unsuitable for keto dieters. Additionally, canned soups are notorious for their high carbohydrate content, which can quickly exceed the recommended intake for those following a keto diet.
One of the challenges of adhering to a keto diet is the time and effort required to prepare meals from scratch. While there are some canned soup options marketed as keto-friendly, they are often expensive and may still contain hidden carbohydrates. It is important to scrutinize the nutrition labels, as companies sometimes list nutrient values per cup rather than the entire can, which can be misleading.
Some keto dieters suggest purchasing pre-made bone broth or soup bases and adding their own ingredients, such as leftover meats and vegetables, to create a more substantial and keto-friendly meal. This approach allows for better control over the carbohydrate and sodium content of the final dish.
It is worth noting that some popular soup options, such as chicken noodle soup, minestrone, and canned chili with beans, are typically not keto-friendly due to their starchy ingredients. When looking for convenient keto options, it is advisable to opt for raw or semi-prepared ingredients that can be quickly turned into a simple keto-friendly meal.
While it is challenging to find high-quality, keto-friendly canned soups, some brands do offer options that are lower in carbohydrates and free from preservatives. These include Kettle & Fire's Miso Soup with Chicken Bone Broth, Costco's Broccoli Cheddar Soup, and Amy's Organic Soups, which prioritize organic ingredients and BPA-free packaging.
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Low-carb soup options
Canned soups are typically high in carbohydrates, so it is important to check the label and calculate the net carbs before consuming them while on a keto diet. Some canned soup options that are keto-friendly include:
- Keto Chow's chicken soup, beef soup, and tomato basil soup.
- Kettle & Fire's mushroom bisque, broccoli and cheddar soup, and butter chicken bone broth.
- Walmart's keto tomato soup.
- Progresso's creamy tomato and creamy cauliflower soups.
However, if you are looking for low-carb soup options in general, there are several recipes you can try, such as:
- Thai soup with onion, coconut milk, and spices.
- Tuscan soup with cauliflower instead of potatoes.
- Chicken soup with collards and lemon.
- Goulash soup.
- Instant Pot Zuppa Toscana Soup.
- Chicken Pot Pie Soup.
- Bacon Cheeseburger Soup.
- Philly Cheesesteak Soup.
- Meatball soup with beef broth, kidney beans, vegetables, and pasta.
- Vietnamese chicken soup.
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Preparing keto-friendly canned soups
Choosing Keto-Friendly Canned Soups
When selecting canned soups, it is essential to read the labels carefully. Canned soups can sometimes be high in carbohydrates and sodium, which are not ideal for the keto diet. Look for options with low net carbs, which is calculated as total carbs minus fibres. Your body does not digest the carbs from fibres, so they don't count towards your keto carb limit.
Some recommended keto-friendly canned soup brands include Kettle & Fire, which offers mushroom bisque, broccoli and cheddar soup, butter curry soup, and butter chicken bone broth. You can find these in cartons at most supermarkets or online. Costco also offers a Broccoli Cheddar soup with 5g of carbs per serving.
You can enhance the nutritional profile and flavour of your canned soup by adding various ingredients. Try boiling or sautéing spinach and adding it to your soup, or topping it with avocado slices for healthy fats. You can also dilute your soup with bone broth or heavy cream to reduce the carb content per serving.
If you're feeling more adventurous, you can make your own keto-friendly mushroom soup by sautéing mushrooms in butter, adding beef broth, and simmering for 15-20 minutes. Finish it off with a touch of whipping cream and season with salt, pepper, and thyme to taste.
Remember, keto-friendly does not mean unlimited consumption. Monitor your carbohydrate intake to ensure you stay within the keto guidelines and maintain ketosis.
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Where to buy keto-friendly canned soups
Canned soups are typically high in carbohydrates and sodium. However, there are some keto-friendly options available on the market. Here are some places where you can buy keto-friendly canned soups:
Kettle & Fire
Kettle & Fire offers a variety of keto-friendly soups, including mushroom bisque, broccoli and cheddar soup, butter curry soup, and butter chicken bone broth. Their products are available in cartons rather than metal cans and can be found at most chain supermarkets or online on Amazon.
Keto Chow
Keto Chow offers chicken soup, beef soup, and tomato basil soup. Their products are not canned but frozen and can be found at specialty stores like Whole Foods.
Walmart
Walmart offers keto tomato soup, which can be a great option for those on a keto diet.
Costco
Costco offers a variety of keto-friendly soups, including a broccoli cheddar soup. Their options tend to provide a large quantity of food for the carbohydrate content.
Amy's Organic Soups
While not all of their options are keto-friendly, Amy's Organic Soups offers several choices that fit the keto diet, including Tom Kha soup (Thai coconut, dairy-free), Cream of Mushroom, Vegetable Barley (not gluten-free), and Chunky Vegetable. Their serving sizes are half a can, with net carbs ranging from 7 to 12 grams.
Progresso
Progresso offers two keto-friendly options: creamy tomato and creamy cauliflower. Each can contain 10 grams of carbs.
When shopping for keto-friendly canned soups, it is important to read the labels carefully and be mindful of the serving sizes. Additionally, consider diluting the soup with bone broth or adding vegetables to further reduce the carb content.
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Frequently asked questions
It depends on the ingredients and the type of soup. Canned soups often contain high-carb fillers like cornstarch, but as the keto diet gains popularity, more keto-friendly options are becoming available. Always check the label and watch out for serving sizes.
Some keto-friendly canned soup options include:
- Costco's Broccoli Cheddar Soup
- Kettle & Fire's Broccoli and Cheddar Soup
- Progresso's Creamy Cauliflower Keto Soup
- Keto Chow's Chicken Soup
When looking for keto-friendly canned soups, avoid those with added sugar, maltodextrin, corn syrup, and cornstarch. Opt for soups with low net carb counts and add your own ingredients like spinach, avocado, or bone broth to increase fat and protein content while reducing carbs.
