Jeffrey Salazar
Cream of broccoli soup is a popular dish, but can you eat it on a keto diet? The answer is yes! This delicious and creamy soup is a keto-friendly option, and there are several recipes available that allow you to enjoy this comfort food while sticking to your dietary preferences. The key is to use a low-carb thickening agent, such as cream cheese, instead of flour or cornstarch, which are typically used in traditional recipes. This simple swap reduces the carb content significantly, making it a perfect fit for the keto diet.
| Characteristics | Values |
|---|---|
| Keto-friendly | Yes |
| Carbohydrates | 7.1g per serving |
| Net Carbohydrates | 4.9g per serving |
| Fiber | 2.2g per serving |
| Sugar | 2g per serving |
| Protein | 4.9g per serving |
| Calories | 150 per serving |
| Total Fat | 11.8g per serving |
| Saturated Fat | 7.1g per serving |
| Cholesterol | 35mg per serving |
| Sodium | 517mg per serving |
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What You'll Learn
Broccoli is keto-friendly
Broccoli is a keto-friendly vegetable because it is low in total and net carbohydrates. It is a popular choice among keto dieters who enjoy eating greens because it allows them to experiment with various recipes. Broccoli is also a superfood due to its essential nutrients.
A keto cream of broccoli soup recipe typically includes broccoli, butter, cream cheese, heavy cream, chicken broth, and seasonings. Some recipes also include lemon juice, garlic, and onions. The soup is usually blended until smooth, but some people prefer to leave some of the broccoli bits unblended for a chunkier texture.
The cream cheese and heavy cream make the soup creamy and rich, while the butter and chicken broth add flavour. The soup is also often garnished with toasted almonds, fresh herbs, or a squeeze of lemon juice.
Keto cream of broccoli soup is a deliciously simple recipe for a classic cream of broccoli soup minus the carbs and gluten. It is a filling and comforting option, perfect for busy weeknights or as a first course when hosting guests.
Broccoli is a versatile vegetable that can be enjoyed in many keto-friendly ways, such as in a stir-fry, chicken stew, or quiche. It can be eaten raw, in salads, boiled, or as a basic ingredient in other dishes.
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Keto cream of broccoli soup recipe
Ingredients:
- Butter
- Onions
- Garlic
- Chicken or vegetable broth
- Heavy cream
- Fresh broccoli
- Smoked paprika
- Salt and pepper
- Cheddar cheese
- Parsley
- Dijon mustard or hot sauce (optional)
- Xanthan gum or arrowroot powder (optional)
Instructions:
- In a deep pot, melt the butter over medium heat. Add the chopped onions and garlic and stir-fry for 1-2 minutes until fragrant.
- Add the chicken or vegetable broth, heavy cream, and finely chopped broccoli to the pot. Season with smoked paprika, salt, and pepper. Bring the mixture to a boil.
- Once boiling, reduce the heat to low and simmer for 15-20 minutes until the broccoli is tender.
- Add the cheddar cheese in small amounts at a time until combined. For a thicker soup, you can add xanthan gum or arrowroot powder.
- Remove from the heat and serve with extra shredded cheese and chopped parsley on top.
- Store leftovers in an airtight container in the refrigerator for up to a week. You can also freeze the soup for up to 3 months.
Variations:
- You can add extra vegetables like spinach, mushrooms, or celery for additional nutrients and flavor.
- For a tangy twist, try adding lemon juice and sour cream.
- If you're a fan of spicy food, include some cayenne pepper or red pepper flakes to give your soup a kick.
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Ingredients and nutritional information
Cream of broccoli soup is a delicious and healthy option for those on a keto diet. This soup is keto-friendly as it is low in carbohydrates and thickened with ingredients other than flour or cornstarch.
The ingredients required for this soup are simple and easy to source. The main ingredient, of course, is broccoli. Fresh or frozen broccoli can be used, and it is recommended to cut the broccoli into small florets or chunks to ensure faster cooking and a better texture.
Other ingredients include butter, onions, celery, and garlic, which are sautéed together to form the base of the soup. Chicken or vegetable broth is then added, along with salt, pepper, and dried thyme, to taste. To make the soup creamy, heavy cream and cream cheese are added and stirred through. For a thicker soup, some recipes suggest adding cheddar cheese, while others recommend blending the soup to achieve a smooth and creamy consistency.
Some recipes suggest adding lemon juice to the soup, which brightens up the flavour and adds a tangy twist. Toasted almonds are also a popular garnish, adding a crunchy texture and extra flavour.
Nutritionally, this soup is a good option for those on a keto diet. It is low in carbohydrates, with one recipe listing the net carbohydrates per one-cup serving as 4.9 grams. It is also a good source of healthy fats, with one recipe listing the total fat per serving as 11.8 grams. The soup also contains protein and fibre, making it a filling and nourishing meal option.
Overall, cream of broccoli soup is a tasty and nutritious option for those following a keto diet, providing a good balance of healthy fats, protein, and low carbohydrates.
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How to make it
Firstly, prepare your ingredients. You will need broccoli, butter, cream cheese, heavy cream, chicken broth, and seasonings of your choice. You can also add in vegetables like onions, celery, and garlic for extra flavour. If you want a thicker soup, you can also add some cheddar cheese.
Next, melt the butter in a pot over medium heat. Add in your chopped vegetables, such as onions, celery, and garlic, and sauté until they are soft. This should take around 5 minutes. Then, add in your seasonings, such as salt, pepper, and dried thyme, and sauté for an additional 2 minutes.
Now, it is time to add the broth and broccoli florets to the pot. Bring this to a boil and then reduce the heat to medium. Let the soup simmer until the broccoli is tender. This should take around 10 minutes.
Once the broccoli is tender, add in the heavy cream and cream cheese. Stir everything together until it is well combined and the cream cheese has melted.
At this point, you can use an immersion blender or an electric blender to process the soup until it reaches your desired consistency. If you prefer a chunkier soup, you can leave some of the broccoli bits unblended.
Finally, pour the soup back into the pot and heat it until it is hot. Serve the soup garnished with toasted almonds, fresh herbs, or extra cheese if desired.
Enjoy your delicious and keto-friendly cream of broccoli soup!
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Serving suggestions
Cream of broccoli soup is a keto-friendly dish that can be served in a variety of ways. Here are some serving suggestions:
As a Starter or Main Course
The cream of broccoli soup can be served as an appetizer or a main course. For a more substantial meal, pair it with a light green salad or some keto bread.
With Cheese
For an extra indulgent touch, sprinkle some grated Parmesan, Cheddar, or Gruyere cheese on top of the soup. If you want an even cheesier experience, add some cream cheese or cheddar cheese to the soup during the cooking process.
With Nuts
Toasted almonds can be used as a garnish, adding a crunchy texture and a nutty flavour to the soup.
With Herbs and Spices
Fresh herbs can be used as a garnish to add a pop of colour and a boost of flavour. You can also add some cayenne pepper or red pepper flakes to the soup for an extra kick.
With Lemon
Adding a squeeze of lemon juice to the soup can brighten up the flavours and make them more tangy. You could also add lemon zest to the cream for an extra zesty punch.
With Croutons
For a contrasting texture, serve the soup with homemade croutons made from keto bread.
With Other Vegetables
You can add extra vegetables to the soup, such as spinach, mushrooms, or carrots. Just be mindful of the additional carbs that carrots will contribute.
Dairy-Free Options
To make the soup dairy-free, replace the heavy cream with almond milk, coconut milk, or evaporated milk.
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Frequently asked questions
Yes, you can eat cream of broccoli soup on a keto diet. However, traditional recipes for cream of broccoli soup are thickened with a flour roux, cornstarch, or both, which are loaded with carbs and gluten.
To make a keto-friendly cream of broccoli soup, you can use plenty of broccoli florets, some heavy cream, and a little cream cheese to thicken the soup instead. You can also add cheddar cheese to make the soup thicker.
When making keto cream of broccoli soup, avoid using flour or cornstarch to thicken the soup, as these ingredients are high in carbs. You should also avoid using beef or chicken broth if you are a pescatarian.
Instead of using flour or cornstarch to thicken the soup, you can puree the broccoli stalks or use cream cheese. You can also use vegetable bouillon instead of beef bouillon and tofu instead of cream.
