Jeffrey Salazar
Broccoli and cheese soup is a popular comfort food, but is it keto-friendly? The answer is yes, with some adjustments. The key to making this soup keto is to avoid flour and other high-carb thickeners. Instead, pureed broccoli stalks, cream cheese, and xanthan gum can be used to achieve the desired thickness. This soup is easy to make, requiring minimal prep time and only a few basic ingredients. It can be prepared in a slow cooker, stovetop, or Instant Pot, making it a convenient option for those following a keto diet.
| Characteristics | Values |
|---|---|
| Carbohydrate content | 2-8 grams of carbs per serving |
| Preparation time | Minimal prep time |
| Cooking time | 20-30 minutes |
| Ingredients | Broccoli, cream cheese, onion, butter, garlic, chicken broth, salt, pepper, red pepper flakes, spinach, cheddar cheese, xanthan gum, arrowroot powder, Dijon mustard, hot sauce, cauliflower, broccoli florets, kale, rotisserie chicken, crispy bacon, keto meatballs, smoked paprika, heavy whipping cream, Gruyere, mozzarella, havarti, vinegar, lemon juice, cayenne pepper, nutmeg, curry powder, white pepper, thyme, rosemary, dill, cooked bacon, shredded chicken, mascarpone, full-fat ricotta, unsalted grass-fed butter |
| Recipe modifications | Can be made vegetarian by substituting vegetable broth for chicken broth; can be made keto-friendly by omitting carrots and flour and using almond flour instead; can be thickened by adding xanthan gum or arrowroot powder |
| Storage | Can be stored in a sealed container in the refrigerator for up to four days; can be frozen for up to two months |
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What You'll Learn
Broccoli and cheese soup is keto-friendly
Broccoli and cheese soup can be made keto-friendly. While the original recipe generally includes flour and milk to make a roux, it can be replaced with almond flour or xanthan gum. The soup can be made in a slow cooker, stovetop, or instant pot. It is recommended to use fresh broccoli, but frozen broccoli can also be used.
To make the soup, you can start by melting butter in a saucepan over medium heat. Then, add the onion and celery, and cook for about 5 minutes until they are softened. Next, stir in the garlic and cook for another 30 seconds. After that, add the broccoli, broth, cream cheese, and seasonings. Simmer the mixture for about 9 minutes or until the broccoli is tender. Transfer half of the soup mixture to a blender and puree. Return the pureed mixture to the pan and stir in the heavy cream. Finally, add the cheese and cook until the cheese is melted, which should take about 5 minutes.
There are several ways to make the soup thicker. You can add cream cheese, cheese, and pureed broccoli to the soup to increase its thickness. If you prefer a thicker soup, you can add xanthan gum or arrowroot powder. However, arrowroot powder will increase the carb count.
This keto-friendly broccoli cheese soup can be stored in a sealed container in the refrigerator for up to four days. It can also be frozen and stored for up to two months.
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Thickening the soup
There are several ways to thicken broccoli cheese soup while keeping it keto-friendly. One popular method is to use xanthan gum, a keto-friendly thickening agent commonly used in low-carb cooking. It is a versatile and effective way to achieve the desired consistency. When adding xanthan gum, it is important to start with a small amount, usually around 1/4 to 1/2 teaspoon, as a little goes a long way. You can then adjust and add more if needed.
Another option is to use arrowroot powder, adding 1-2 tablespoons to the soup. However, it is important to note that arrowroot powder will increase the carb count slightly.
Pureeing the soup is also an effective way to thicken it. This can be done using an immersion blender, food processor, or stick blender to achieve a silky smooth and creamy texture. Pureeing the broccoli itself and adding it to the soup can also help with thickening.
Additionally, adding extra cheese can thicken the soup. Shredded cheese from a block melts better than pre-shredded cheese, and adding between 1/2 cup to 1 cup of shredded cheese can enhance the thickness of the soup.
For those who prefer a chunkier soup, blending only a portion of the soup and leaving some broccoli pieces intact can also add to the thickness while providing a hearty texture.
Finally, a cornstarch slurry can be used as a substitute for xanthan gum. Create a slurry by mixing 2 tablespoons of cornstarch with 2 tablespoons of cold water, then stir it into the soup.
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Nutritional value
Broccoli and cheese soup can be made keto-friendly by substituting some of the higher-carb ingredients with keto-friendly alternatives. For example, instead of using flour to thicken the soup, some recipes call for pureed broccoli stalks, cauliflower, or xanthan gum. Chicken broth can be used instead of milk, and almond flour can be used instead of regular flour.
The nutritional value of keto broccoli and cheese soup will depend on the specific recipe and ingredients used, but generally, this soup is a good source of healthy fats and proteins while being low in carbohydrates. For example, one recipe for keto broccoli cheese soup has 8 grams of carbs per serving, while another has 6 grams.
The soup typically includes ingredients such as broccoli, cream cheese, butter, heavy cream, and cheese. Broccoli is a good source of fibre and vitamins C and K, while the cheese and cream add healthy fats and proteins to the soup. Some recipes also include additional vegetables like spinach, mushrooms, and kale, which can boost the nutritional content of the soup.
To further increase the nutritional value of the soup, you can add extra vegetables or protein sources. Cauliflower florets, for example, can be added for extra texture and nutrients. Other low-carb vegetables such as kale or broccoli florets can also be included. For protein, you can add cooked bacon, shredded chicken, or rotisserie chicken. Herbs and spices can also be added to boost the flavour and nutritional content of the soup. Some suggested herbs and spices include thyme, rosemary, dill, nutmeg, curry powder, cayenne pepper, and white pepper.
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Storing and reheating the soup
Storing and reheating broccoli cheese soup requires some care to preserve its signature texture and flavour.
Leftover broccoli cheese soup can be stored in an airtight container in the refrigerator for up to three days. For longer storage, the soup can be frozen in single-serve portions. To freeze, allow the soup to cool completely, then transfer it to freezer-safe containers or bags. Frozen soup can be stored for up to three months.
When reheating, it is important to avoid high temperatures, which can cause the soup to separate or curdle. The best method is to use a saucepan on the stovetop over medium-low heat. Stir the soup occasionally until it is heated through. This method helps maintain the soup's thickness and creaminess.
Reheating in the microwave is possible but requires more attention. Use short bursts of around 20 seconds, stirring after each interval, until the desired temperature is reached.
If you plan to freeze the soup or make a large batch, it is recommended to undercook the broccoli slightly, as it will continue to cook during reheating. This ensures the broccoli does not become overcooked or mushy.
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Recipe variations
Broccoli cheese soup can be made keto-friendly by replacing flour with almond flour or xanthan gum, and omitting starchy vegetables like carrots. Here are some recipe variations to make keto broccoli cheese soup:
- Broth: Use chicken broth or chicken bone broth for added flavour. For a vegetarian option, substitute vegetable broth.
- Cream Cheese: Include full-fat cream cheese to add richness and creaminess to the soup. You can also use mascarpone or full-fat ricotta.
- Cheese: Experiment with different types of cheese such as sharp white cheddar, orange cheddar, Monterey Jack, Mexican cheese, Gruyere, mozzarella, havarti, pepper jack, smoked Gouda, creamy Brie, or Swiss.
- Vegetables: Bulk up the soup with low-carb vegetables like spinach, cauliflower, broccoli florets, or kale. Spinach adds colour, while cauliflower can be used to thicken the soup.
- Seasonings: Season with salt, pepper, red pepper flakes, smoked paprika, nutmeg, curry powder, cayenne, or white pepper to enhance the flavour and add some heat. Freshly grated ginger root and horseradish can also be added, especially during flu season.
- Meat: For extra protein and flavour, add cooked bacon, shredded chicken, or keto meatballs.
- Thickness: To make the soup thicker, add xanthan gum or arrowroot powder. Alternatively, blend the soup until it reaches your desired consistency.
- Cooking Method: The soup can be made in a slow cooker, stovetop, or Instant Pot.
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Frequently asked questions
Yes, it can be. While the original recipe generally includes flour and milk to thicken the soup, it can be made keto-friendly by substituting almond or another type of flour.
You can use xanthan gum, arrowroot powder, pureed broccoli, heavy cream, or cream cheese to thicken the soup.
You can use celery instead of carrots, and vegetable broth instead of chicken broth for a vegetarian option.
It can be stored in a sealed container in the refrigerator for up to four days. For longer storage, it can be frozen for up to two months.
