Dante Carrillo
The ketogenic diet is a very high-fat, moderate-protein, and very low-carb approach to losing weight. Soups can be a great option for those on the keto diet, as they can help you stay hydrated, nourished, and on target with your fat intake. However, eating soup out of a can can be a higher-carb option by nature, and it can be difficult to find high-quality, keto-friendly canned soups. Cornstarch, a common thickener in canned soups, is often a hidden high-carb filler, and many keto dieters avoid these options. Nevertheless, there are some keto-friendly canned soups available, and with a few modifications, you can even make your own canned soups more keto-friendly.
| Characteristics | Values |
|---|---|
| Can you eat canned soup on a keto diet? | Yes, but it's important to check the ingredients and watch out for hidden high-carb fillers. |
| Keto-friendly canned soup options | Tom Kha soup (Thai coconut, dairy-free), Cream of Mushroom, Vegetable Barley (not gluten-free), Chunky Vegetable, Progresso Broccoli Cheese soup, Miso soup |
| Keto-friendly ingredients to add to canned soup | Olive oil, vegetable stock, bone broth, red pepper flakes, black pepper, hardboiled egg, green onions |
| Tips for making keto-friendly soup | Substitute cauliflower for potatoes, use almond or coconut flour instead of regular flour, avoid beans, use coconut milk, bacon, and cream |
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What You'll Learn
Keto-friendly canned soups
Canned soups are often high in sodium and contain non-keto ingredients, such as cornstarch, a common thickener. However, there are some keto-friendly options available, and you can always add ingredients to increase the fat and protein content while reducing the carbs.
When looking for keto-friendly canned soups, it's important to read the labels carefully. Pay attention to the serving size and calculate the net carbs (total carbs minus fibres) to get an accurate idea of the carb content.
- Kettle & Fire offers a variety of keto soups, including Mushroom Bisque, Broccoli and Cheddar Soup, Butter Curry Soup, and Butter Chicken Bone Broth. Their Mushroom Bisque, made with bone broth, is creamy and thick, with a decent amount of chopped mushrooms. It serves as a good base for additional protein or spices.
- Progresso has two keto-friendly options: a Broccoli Cheese Soup and a Tomato Soup. The Broccoli Cheese Soup has 6 grams of protein and 11 net carbs per cup, and can be enhanced with vegetable stock, bone broth, or spices. Their Tomato Soup has a less creamy texture due to the separation of oils and tomato puree, but it still makes a good base for customization.
- Marukome Miso Soup is keto-friendly, with only 2g of carbs, 5g of protein, and a good amount of potassium and calcium. It has a high sodium content, which is common in miso soup, but it tastes authentic and satisfying.
- Swanson's Chicken Bone Broth with Ginger & Turmeric Sipping Soup is another keto option, although it may be more of a snack than a full meal.
- Keto Chow offers chicken soup, beef soup, and tomato basil soup, although these may not be canned.
In addition to these options, you can make your own keto-friendly soups by adding ingredients to canned soups or using recipes specifically designed for the keto diet. For example, you can add spinach to chicken broth or top your soup with avocado. You can also dilute a higher-carb soup with cream or bone broth to reduce the carb content per serving.
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Canned soup ingredients to avoid
When following a keto diet, it is important to avoid canned soups with high-carb fillers. Cornstarch is a cheap and common thickening agent in canned soups, which makes many of them unsuitable for a keto diet. Therefore, it is important to check the ingredients list and avoid soups that contain cornstarch.
Other starchy ingredients are also best avoided. This includes soups with rice, pasta, beans, or potatoes. Soups that contain these ingredients tend to be high in carbohydrates, which are not suitable for a keto diet. Examples of soups to avoid include chicken noodle soup, minestrone, and canned chilli with beans.
In addition to starchy ingredients, keto dieters should also be mindful of the sodium content in canned soups. While keto proponents may not focus solely on sodium intake, it is still important to consider, especially if your keto plan includes salty meats like bacon and salami. Therefore, it is advisable to opt for low-sodium options or dilute canned soups with water or bone broth to reduce the overall sodium content.
Added sugars are another ingredient to be mindful of when selecting canned soups for a keto diet. Many canned soup options contain added sugars, which can increase the carbohydrate content and make them less suitable for a keto diet. Checking the nutrition label and comparing products can help identify options with lower sugar content.
Overall, when choosing canned soups for a keto diet, it is important to read the ingredient list and nutrition label carefully. By avoiding soups with high-carb fillers, starchy ingredients, excessive sodium, and added sugars, you can make more informed choices that align with the keto diet guidelines.
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Low-carb soup recipes
While it can be challenging to find keto-friendly canned soups due to the presence of high-carb fillers, there are some suitable options available. However, if you're looking for more variety or prefer homemade meals, there are numerous low-carb soup recipes to choose from. Here are some ideas and recipes to get you started:
Philly Cheesesteak Soup
Try the Philly Cheesesteak Soup, a delicious and comforting option that combines the flavours of Philly Cheesesteak with a soup consistency.
Chicken Pot Pie Soup
This soup brings the comfort of chicken pot pie without the carbs. It's packed with chicken, vegetables, and a creamy sauce.
Zuppa Toscana Soup
Zuppa Toscana is a traditional Italian soup that can be made low-carb by substituting cauliflower for potatoes. It's a tasty and satisfying option.
Bacon Cheeseburger Soup
For a hearty and indulgent option, go for the Bacon Cheeseburger Soup. It captures all the flavours of a bacon cheeseburger in a soup form, without the bun.
Thai Coconut Soup
If you're a fan of Thai cuisine, this soup is a perfect choice. It combines onion, coconut milk, and spices for a deep and satisfying flavour.
Low-Carb Beef Stew
For a heartwarming and nourishing option, try a low-carb beef stew. It typically includes beef, cabbage, and green chiles, with cilantro adding a refreshing touch.
Broccoli Cheese Soup
This soup is a great way to incorporate broccoli into your diet in a tasty way. It blends two pounds of broccoli with an immersion blender, resulting in a creamy and satisfying soup.
Pumpkin Bisque
When the weather gets chilly, warm yourself up with a silky-smooth pumpkin bisque. It's easy to make and packed with flavour.
Faux Potato Soup
If you're craving the comfort of potatoes, try the faux potato soup. It uses cauliflower to replicate the texture and taste of potato soup without the carbs.
Chicken Noodle Soup
For a classic comfort food option, make a low-carb version of chicken noodle soup. Use squash, carrots, and other vegetables instead of noodles to reduce the carb count.
These recipes provide a good starting point for your low-carb soup journey. Remember that you can always adjust the ingredients to suit your taste preferences and dietary needs. Bon appétit!
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High-fat, keto-friendly foods
The keto diet is a low-carb, high-fat diet that restricts several types of food. While following a keto diet, a person restricts their total carbohydrate intake to less than 50 grams per day to reach and maintain ketosis, a metabolic state where the body burns fat for fuel instead of carbohydrates.
Seafood
Most seafood is carb-free and rich in protein, vitamins, and minerals. Fatty fish like salmon, tuna, anchovies, sardines, and trout are excellent sources of omega-3 fats, which have anti-inflammatory effects and support heart, brain, and nerve health.
Eggs
Eggs are another keto-friendly food that is high in fat and protein. They are also rich in essential nutrients like B12, selenium, and vitamin A. Whole eggs are a better choice than egg whites for people on keto diets, as egg yolks are concentrated in vitamins, minerals, and fat.
Dairy
Choose full-fat or high-fat dairy products that are unsweetened to stay within keto guidelines. Examples include whole milk, Greek yogurt, kefir, ricotta cheese, and butter. These foods help reduce carb intake while providing healthy fats and protein.
Nuts and Seeds
Nuts are a convenient and nutritious snack for the keto diet, offering healthy fats, protein, and fiber. Almonds, walnuts, pecans, pistachios, cashews, and Brazil nuts are all good choices. Additionally, seeds like flax seeds and chia seeds provide healthy fats and fiber, aiding in digestion when consumed regularly on a high-fat diet.
Oils
Healthy oils, such as avocado oil, olive oil, and coconut oil, can be used for cooking or added to salads and smoothies. These oils are rich in good fats and can help you reach your daily fat intake goals.
While on a keto diet, it is important to avoid artificially produced trans fats and limit your intake of processed meats and fried foods. Focus on whole, minimally processed foods and choose natural sources of fat to support your health.
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Keto diet restrictions
The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis, where the body breaks down stored fat into molecules called ketone bodies to use for energy. Typically, on the keto diet, carbs are restricted to 20 to 50 grams per day.
Due to their high carb content, starchy vegetables are usually limited on the keto diet. Some starchy vegetables include mashed or riced cauliflower, which can be a good substitute for starchy potato-based recipes. Non-starchy vegetables like spinach, mushrooms, tomatoes, cucumbers, and celery are better suited for keto diets. Dairy products can also vary in their carb content, so flavoured or sweetened varieties are best avoided. Natural yogurt, for example, is better consumed in its plain, full-fat form. Unsweetened almond milk is another good option.
Legumes and beans can be challenging to incorporate into the keto diet due to their high carb content, but they can be consumed in small portions as they contain dietary fibre, protein, calcium, and other micronutrients. Fruits can also be consumed in moderation, with keto-friendly options including berries, avocado, raspberries, unsweetened açaí puree, watermelon, and coconut.
Some canned soups can be keto-friendly, but it can be challenging to find high-quality options. Many canned soups are off-limits due to the use of cornstarch as a thickener, which is a cheap and common ingredient. However, some keto-friendly canned soup options include Tom Kha soup (Thai coconut, dairy-free), Cream of Mushroom, Vegetable Barley (not gluten-free), Chunky Vegetable, and Progresso Broccoli Cheese soup.
The keto diet is known for its stringent food restrictions, and many people find it challenging to stick to in the long term. It is important to consult a medical professional before starting the keto diet, as it can cause side effects such as dehydration, loss of electrolytes, and a drop in blood pressure.
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Frequently asked questions
Some keto-friendly canned soup options include Tom Kha soup (Thai coconut, dairy-free), Cream of Mushroom, and Chunky Vegetable. You can also find keto options in the canned goods aisle, such as Progresso Broccoli Cheese soup, which has 6 grams of protein and 11 net carbs per cup.
Keto-friendly ingredients for homemade soup include vegetables like asparagus, mushrooms, and broccoli. You can also use high-fat ingredients like coconut milk, butter, and bacon. For a keto-friendly substitute for flour, use almond or coconut flour.
When choosing a canned soup for the keto diet, avoid options with high-carb fillers like cornstarch and noodles. Soups with starchy ingredients like chicken noodle, minestrone, or canned chili with beans are not ideal for the keto diet.
