Milly Gaines
The ketogenic diet has gained popularity in recent years, and many people are curious about what foods are compatible with it. One common question is whether cream of chicken soup is keto-friendly. The answer is yes, but it should be consumed in moderation due to its carb content. Cream of chicken soup is typically made with butter, chicken broth, milk, and various vegetables, and it can be a good source of fat on the keto diet as it does not contain non-keto ingredients like sweeteners, refined oils, and additives. However, it is important to be mindful of serving sizes and to ensure that the soup is made with healthy, natural fats. There are also several keto-friendly recipes available for cream of chicken soup, which can be made in a crockpot, oven, or instant pot, providing a hearty and satisfying meal.
| Characteristics | Values |
|---|---|
| Carbohydrate content | 5.7-7.14g of net carbs per 100g serving |
| Fat content | Good source of fat, but most should still come from natural sources like olive oil, MCT oil, and grass-fed butter |
| Ingredients | Chicken, butter, chicken broth, heavy whipping cream, vegetables (cauliflower, avocado, zucchini, peppers, carrots, onion, garlic, salt, pepper, xanthan gum, bone broth, poultry seasoning, mushrooms, coconut cream, coconut oil |
| Preparation time | 10-30 minutes |
| Storage | Refrigerate for up to 4-5 days, freeze for longer storage |
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What You'll Learn
Keto Cream of Chicken Soup recipe
This keto cream of chicken soup recipe is a warm, comforting, hearty, low-carb dish that can be cooked in under 10 minutes in a pressure cooker. It can also be made in a slow cooker, instant pot, or on a stovetop.
Ingredients
- Chicken breast or thighs
- Butter
- Onion
- Celery
- Chicken stock
- Heavy cream
- Salt
- Pepper
- Xanthan gum
- Vegetables of your choice (optional)
Method
- Melt butter in a large saucepan over medium heat.
- Add diced onion and celery and cook for 3-5 minutes.
- Add chicken breasts and chicken stock.
- Cover the mixture with a lid and let it simmer for 40-50 minutes.
- Shred the chicken with two forks.
- Lower the heat and add in the heavy cream.
- Sprinkle xanthan gum over the soup and whisk for 3-5 minutes or until thickened.
- Add the shredded chicken back into the soup and season to taste.
- Serve with a sprinkle of chopped chives.
Tips and Variations
- You can add vegetables of your choice, such as carrots, zucchini, cauliflower, avocado, or peppers.
- For a dairy-free version, replace the heavy cream and butter with coconut cream and coconut oil.
- If you prefer a thicker soup, blend half of the cooked chicken and add it back to the soup.
- You can also use bone broth instead of chicken broth for a more intense flavour.
- This soup can be refrigerated for up to five days or frozen for later consumption.
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Ingredients and preparation
Cream of chicken soup is a good source of fat for those on a keto diet, as it does not contain any non-keto ingredients. However, it is important to consume it in moderation, as it has a fair amount of carbs. A serving size of 100g contains 7.14g of net carbs, so it is important to limit consumption to stay within the daily net carb limit of 20g-30g.
Ingredients:
- Butter
- Chicken broth or bone broth
- Milk
- Vegetables: onion, carrot, garlic, cauliflower, avocado, zucchini, pepper
- Cream cheese
- Half-and-half
- Salt and pepper
- Chicken: leftover rotisserie chicken, leftover chicken, or minced chicken breast
- Xanthan gum (a pinch at a time, added slowly until the desired thickness is achieved)
Preparation:
There are several ways to prepare keto cream of chicken soup, depending on your preferred method and time constraints. Here are some options:
- Stovetop: Melt butter in a large saucepan over medium heat. Add vegetables (carrots, onion, garlic and/or celery), and saute for 5-6 minutes until softened. Stir in shredded chicken, then pour in chicken stock or broth and cream. Cook for 12-15 minutes under low-medium heat. Add xanthan gum while stirring continuously.
- Slow cooker: Combine all the ingredients in a Crock-Pot. Cook on low heat for 6-8 hours or on high for 4-6 hours.
- Oven: Put all the ingredients in a Dutch oven and cover. Bake at 350°F for about an hour, or until the vegetables are tender.
- Instant Pot: The method depends on whether your chicken is pre-cooked. If using pre-cooked chicken, simply add all the ingredients to the pot.
You can also add leftover vegetables or meat to the soup for extra flavour and heartiness. Additionally, if you prefer a dairy-free version, you can swap the cream and butter with coconut cream and coconut oil.
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Nutritional information
While on a keto diet, it is important to watch your nutritional intake, especially your fat, protein, and carbohydrate consumption.
Cream of chicken soup is a good source of fat and does not contain any non-keto ingredients such as sweeteners, oils, and food additives. However, it is important to be mindful of its serving size as it contains a fair amount of carbohydrates. A 100g serving of cream of chicken soup contains 7.14g of net carbs, and a serving of keto chicken soup with vegetables has 6.2 net carbs. To stay within the daily net carb limit of 20-30g, you can calculate your ideal allowance using a keto macro calculator and adjust your serving size accordingly.
When making keto cream of chicken soup, you can use chicken breast or chicken thighs. Chicken breasts are easier to shred and have less fat, making them a better option for soups. The soup typically includes butter, chicken broth, cream, and vegetables such as carrots, celery, onion, cauliflower, avocado, zucchini, and peppers. You can also add ingredients like hemp hearts, chia seeds, bone broth, and sriracha mayo to enhance the flavor.
For a dairy-free version, you can replace the heavy cream and butter with coconut cream and coconut oil. If you prefer a vegetarian option, substitute the chicken with mushrooms and use vegetable broth.
A serving of baked keto creamy chicken, which is chicken baked in a creamy parmesan sauce, contains 355 calories, 21.4g of fat, 1.7g of carbs, 0.1g of fiber, and 38.8g of protein, resulting in 1.6g of net carbs.
Remember, it is essential to monitor your nutritional intake and adjust your serving sizes to stay within your desired macronutrient ratios while on a keto diet.
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Storing and reheating
Storing your keto cream of chicken soup is easy. You can store it in an airtight container in the refrigerator for up to four days. If you want to freeze it, it can last for up to three months. However, one source suggests storing it for up to six months.
When reheating, you can use a microwave, stovetop, or oven. For the microwave, use a microwave-safe bowl and reheat on medium power for two minutes, stirring occasionally until heated thoroughly. Alternatively, you can reheat for 30-second intervals until heated through. For the stovetop, warm over medium-low heat, stirring frequently. For the oven, reheat at 350°F (175°C) for 15-20 minutes, covered with foil. Make sure to let the soup thaw in the refrigerator or at room temperature before reheating.
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Accompanying dishes
Cream of chicken soup is a good source of fat and does not contain any non-keto ingredients, but it does contain a fair amount of carbs, so it should be consumed in moderation. To avoid exceeding the daily net carb limit, it is important to be mindful of the serving size.
When it comes to accompanying dishes, there are several options that can enhance the flavour and nutritional profile of the cream of chicken soup. Here are some suggestions:
Vegetables
Adding vegetables to the soup or serving them on the side can provide additional nutrients and fibre. Some vegetables that pair well with the soup include:
- Cauliflower: Chopped into small pieces, it blends in well with the soup.
- Avocado: Adding a tablespoon of avocado makes the soup creamier.
- Zucchini: This vegetable cooks quickly, so add it towards the end of the cooking process.
- Peppers: Thinly sliced peppers add a nice crunch and colour to the dish.
- Carrots: Carrots can be cooked along with onions and garlic to create a flavourful base for the soup.
- Green beans, broccoli, or Brussels sprouts: Steamed or stir-fried, these vegetables make for a healthy and tasty side dish.
Dairy
For a creamier and richer soup, consider adding dairy products such as:
- Butter: Melted butter adds a delicious creamy texture and flavour to the soup.
- Cream: Adding cream to the soup makes it indulgent and satisfying.
- Cream cheese: Cream cheese adds a tangy and creamy dimension to the soup.
- Cheese: Shredded cheese or cheese bits sprinkled on top of the soup add a nice salty contrast to the creamy soup.
Proteins
For a heartier meal, you can incorporate proteins such as:
- Chicken: Shredded or minced chicken breast adds substance to the soup. Leftover rotisserie chicken is also a great option.
- Bacon: Bacon bits sprinkled on top of the soup add a smoky flavour and a crunchy texture.
Herbs and Spices
To enhance the flavour of the soup, consider adding:
- Poultry seasoning: This can be added while cooking the soup to give it a distinct flavour.
- Salt and pepper: Seasoning the soup with salt and pepper adds depth and balances the other flavours.
- Sriracha: Adding a tiny amount of sriracha can give the soup a mild spicy kick.
Alternative Bases
If you're looking for a thicker base or want to avoid using canned cream of chicken soup, you can try:
- Xanthan gum: This ingredient helps thicken the soup, but use it sparingly as too much can make the soup slimy.
- Bone broth: Using bone broth instead of chicken broth can intensify the flavour and add more body to the soup.
These are just a few ideas to accompany your cream of chicken soup on a keto diet. Feel free to experiment with different ingredients and flavours to find your favourite combinations!
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Frequently asked questions
Yes, you can eat cream of chicken on keto. There are several keto-friendly cream of chicken recipes available.
There are several ways to make keto cream of chicken. Here is a simple recipe:
- Melt butter in a large saucepan on medium heat.
- Add vegetables like carrots, celery, onion, salt, and pepper. Saute for 5-6 minutes until vegetables are slightly softened.
- Add shredded chicken, then pour in chicken stock or broth and cream.
- Cook for 12-15 minutes on low-medium heat.
- Sprinkle in xanthan gum while continually stirring.
Keto cream of chicken can be stored in the refrigerator for up to 4-5 days. For longer storage, it can be frozen. It is best to consume leftovers within 2-3 days, reheating on the stovetop or in a microwave-safe dish.
