Milly Gaines
Hot and sour soup is a popular dish at Chinese restaurants, but it is often loaded with carbohydrates and sugar. For those on a ketogenic diet, this may be a concern, as the diet is low-carbohydrate by nature. However, there are keto-friendly alternatives to this classic soup that can be made at home. These recipes tend to be low in carbohydrates and calories while retaining the traditional spicy and sour flavors of the classic soup.
| Characteristics | Values |
|---|---|
| Carbohydrates | Low |
| Calories | 150-199 per serving |
| Sugar | 1g per serving |
| Protein | 14.7-17g per serving |
| Fat | 7-8.5g per serving |
| Net Carbs | 3.3-5g per serving |
| Preparation Time | Under 30 minutes |
| Ingredients | Chicken, tofu, mushrooms, bamboo shoots, scallions, ginger, garlic, chicken broth, vinegar, tamari sauce, black pepper, red pepper flakes, sesame oil, eggs, xanthan gum, olive oil, coconut aminos, rice vinegar, soy sauce, avocado oil |
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What You'll Learn
Keto-friendly thickening agents
When it comes to keto-friendly thickening agents, there are several options to choose from. Here are some of the most popular and effective ones:
Konjac Flour (Glucomannan)
Konjac flour, also known as glucomannan, is a powerful thickening agent derived from the konjac plant root. It is commonly used in keto and low-carb cooking as a replacement for flour, arrowroot, or cornstarch. Glucomannan is a soluble plant fiber with zero net carbs, making it ideal for thickening gravies, sauces, soups, and other hot dishes. It is important to note that konjac flour does not thicken instantly, so it should be added gradually until the desired thickness is achieved.
Xanthan Gum
Xanthan gum is another popular keto-friendly thickening agent. It is commonly used in gluten-free baking to help baked goods thicken and rise without yeast or other thickeners. Xanthan gum has zero net carbs and a small amount goes a long way. When using xanthan gum, it is important to sprinkle it into soups or sauces gradually to avoid clumping and a gummy or slimy texture.
Guar Gum
Guar gum is a plant fiber derived from the seeds of the guar plant. It is commonly used in commercial baking and ice cream to improve texture, consistency, and shelf life. Guar gum is best suited for cold applications such as ice cream or smoothies, where it acts as an emulsifier to prevent separation. While it can be used in hot dishes, it may not provide the desired thickening effect.
Gelatin and Agar Agar
Both gelatin and agar agar are derived from natural sources and can be used as thickening agents in keto-friendly cooking. They are commonly used in desserts, sauces, and even soups, although they are more frequently added to cold dishes. To use, simply dissolve the gelatin or agar agar in water before incorporating it into your recipe. Keep in mind that it may take some time for these thickeners to fully activate and thicken your dish.
Ground Flaxseed
Ground flaxseed, also known as flaxseed meal, is a keto-friendly thickening agent that provides numerous health benefits. It acts as a binder, helping to glue ingredients together in recipes. Flaxseed is a rich source of omega-3 fatty acids, lignans, and antioxidants, and it can even aid in weight loss and lowering cholesterol levels.
Pureeing and Simmering
In some cases, thickening keto-friendly soups, sauces, and gravies can be as simple as pureeing the ingredients or using a low simmer. By blending the ingredients until smooth and then cooking them over low heat for an extended period, you can often achieve a thicker, creamier consistency without the need for additional thickening agents.
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Nutritional information
A ketogenic diet can help with diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, and hormonal imbalances. It is important to be mindful of nutritional information to ensure that you do not exceed your carbohydrate limit and are kicked out of ketosis.
Hot and sour soup is a tasty, Asian-inspired soup that can be made keto-friendly with a few simple swaps. Nutritional information for keto hot and sour soup will vary depending on the recipe and ingredients used. One recipe yields six servings with a serving size of 1 1/3 cups and 4g net carbs per serving. It has 199 kcal, 6g carbohydrates, 17g protein, 7g fat, 1g saturated fat, 3g monounsaturated fat, 177mg cholesterol, 593mg sodium, 151mg potassium, 2g fiber, and 1g sugar.
Another recipe has a serving size of 1 1/4 cups with 157 kcal, 5.1g total carbs, 1.8g fiber, 3.3g net carbs, 8.5g fat, and 14.7g protein. This recipe also includes chicken.
A third recipe has a serving size of 1 cup with 150 kcal, 4g net carbs, and 5g protein. This recipe includes tofu.
It is important to note that nutritional information is an estimate and may vary depending on the products and ingredients used.
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Authentic hot and sour soup ingredients
Hot and sour soup is a Chinese classic, typically served as an appetizer in restaurants. It is well-loved for its appetite-stimulating deliciousness. The soup is made with a chicken or vegetable stock base, flavoured with Asian ingredients such as soy sauce, sugar, pepper, and ginger. The soup gets its signature sourness from vinegar—typically plain white vinegar, although some recipes use Chinese black vinegar or rice vinegar. The spiciness comes from finely chopped dried chillies, chilli flakes, or chilli garlic sauce. The soup is thickened with cornstarch or cornflour, and it is finished off with egg ribbons.
- Chicken or vegetable stock
- Mushrooms, typically shiitake, but baby bella or button mushrooms are also used
- Rice vinegar, white vinegar, or Chinese black vinegar
- Soy sauce
- Sugar
- Pepper, typically white pepper, but black pepper can also be used
- Ginger
- Cornstarch or cornflour
- Eggs
Other ingredients that can be added to the soup include:
- Tofu
- Scallions or green onions
- Sesame oil
- Salt
- Bamboo shoots
- Chicken
- Pork
- Meatballs
- Spinach
- Shrimp
- Fish
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Chicken as an ingredient
Chicken is a versatile ingredient that can be added to hot and sour soup to make it more filling and hearty. It is a great source of protein and can be cooked in various ways to suit different preferences. For those on a keto diet, chicken is an excellent option as it is low in carbohydrates and can be prepared in a variety of keto-friendly ways.
When adding chicken to hot and sour soup, it is important to consider the type of chicken used. While any part of the chicken can be used, some parts are more suitable for boiling than others. For example, chicken drums or fattier parts of the chicken with the skin are excellent choices as they add flavour and moisture to the soup. On the other hand, boiling chicken breasts can be tricky as they tend to dry out and become rubbery.
To prepare the chicken for the soup, it can be boiled along with aromatics such as onion and ginger to infuse the broth with flavour. The chicken can also be shredded or cut into thin strips before being added to the soup. This ensures that the chicken is in bite-sized pieces and can be easily consumed.
Chicken can be added to the soup at various stages of the cooking process. It can be cooked directly in the soup, simmered in the broth, or added towards the end of the cooking process to warm it up. Additionally, leftover chicken can be used as a convenient and time-saving option.
When seasoning the soup, various ingredients can be used to enhance the flavour. Spices such as chilli garlic sauce, rice vinegar, soy sauce, sesame oil, and white pepper add a savoury and spicy kick to the soup. Fresh ginger and red pepper flakes can also be included to give it a little extra heat and flavour.
Overall, chicken is a versatile and nutritious ingredient that can be easily incorporated into hot and sour soup while adhering to keto diet guidelines. With its ability to add heartiness and flavour to the dish, chicken is a great option for those looking for a satisfying and tasty keto-friendly meal.
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Gluten-free and low-carb options
A ketogenic diet focuses on reducing the amount of carbohydrates a person consumes and replacing them with foods rich in protein, healthy fats, vitamins, and other essential nutrients. The keto diet has a very distinct and strict set of rules related to the reduction in carbohydrates that are designed to coerce the body into a state of functioning known as 'ketosis'.
Since gluten is often associated with bread and pasta, it is easy to assume that keto can be gluten-free by default. When carbs are eliminated from your diet, you eliminate most gluten-containing foods. Keto diet experts say you can tailor your keto diet to become gluten-free. However, it is important to remember that just because you’ve cut out gluten, you’re not automatically on a keto diet.
Keto experts say that the ketogenic diet can, for the most part, be gluten-free. This is because it restricts the consumption of carbohydrates to less than 10%, with some dieters going as far as eliminating them altogether. However, keto is not always gluten-free; for many people, it doesn’t need to be. If you have celiac disease or a gluten sensitivity, you cannot consume gluten, keto diet or not. For all other keto dieters, going gluten-free is optional; as long as you’re hitting your keto macros of 70-20-10, then you’ll still be ketogenic.
Many foods are naturally gluten-free and low in carbs. These include eggs, dairy, oils, meat, pork rinds, nuts, seeds, fats, and oils. Many vegetables are also low-carb and gluten-free, including leafy greens and cruciferous vegetables.
There are several recipes for gluten-free and low-carb hot and sour soup. One recipe recommends adding avocado oil, chili oil, mushrooms, tofu cubes, scallions, ginger, and garlic to a large pot or wok over medium heat. Cook for 5 minutes, stirring occasionally with a wooden spoon. Then, add warm chicken broth, vinegar, tamari sauce, black pepper, and red pepper flakes. Bring to a boil, reduce the heat to low, and simmer for 10 minutes, until the mushrooms are tender. Finally, whisk the soup in one direction in a circular motion and drizzle in the eggs in a thin, steady stream, creating egg ribbons.
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Frequently asked questions
Yes, you can eat hot and sour soup on keto. However, the soup typically served in restaurants contains unnecessary sugar, starch, and other additives, which may kick you out of ketosis. You can make a keto-friendly version of the soup at home by using a keto-friendly thickening agent and other low-carb substitutes.
Nutritional information varies depending on the recipe used and the ingredients included. One recipe lists the following nutritional information per serving (1 1/4 cup or 315 ml): 3.3g net carbs, 8.5g fat, 14.7g protein, and 157 calories. Another recipe lists the following nutritional information per serving (1 1/3 cup): 4g net carbs, 7g fat, 17g protein, and 199 calories.
Keto hot and sour soup typically includes ingredients such as chicken broth, chicken, mushrooms, bamboo shoots, garlic, ginger, chili, vinegar, and eggs. Other ingredients such as tofu, scallions, soy sauce, and sesame oil can also be added.
To make keto hot and sour soup, start by sautéing ingredients such as mushrooms, onions, garlic, and ginger in a pan. Next, add in the liquid ingredients such as chicken broth, vinegar, soy sauce, and sesame oil, and bring to a boil. Finally, add the eggs in a thin stream while whisking the soup to create egg ribbons. Serve the soup immediately with sliced green onions on top.
