Milly Gaines
Canned tomato soup is typically filled with ingredients that are not keto-friendly, such as sugar and cornstarch. However, it is possible to make a keto-friendly version of creamy tomato soup at home. This soup can be made in just 15 minutes with a few simple low-carb ingredients, such as tomatoes, chicken broth, and heavy cream. The soup can be paired with keto grilled cheese sandwiches for a comforting meal during winter.
| Characteristics | Values |
|---|---|
| Carbohydrates | 6 grams per serving |
| Net carbs | 5 grams per serving |
| Calories | 83 per serving |
| Fiber | 2 grams per serving |
| Ingredients | Tomatoes, chicken broth, heavy cream, sweetener, chicken broth, tomato paste, butter, olive oil, coconut oil, ghee, xanthan gum, cheese, salt, pepper, basil, oregano, red pepper flakes |
| Preparation time | 15 minutes |
| Number of servings | 3-6 |
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What You'll Learn
Keto-friendly ingredients
A keto diet is not restrictive when it comes to tomatoes, so tomato soup is allowed. However, it is important to be mindful of the ingredients used in the soup, as some may not be keto-friendly. For example, canned tomato soup often contains non-keto ingredients such as sugar and cornstarch.
- Tomatoes: Fresh or canned tomatoes can be used as the base of your soup. Roasted tomatoes can add a deeper flavour.
- Chicken Stock/Broth: Using chicken stock or broth adds flavour and helps to thin out the soup to the desired consistency.
- Heavy Cream: This ingredient adds richness and creaminess to the soup. However, if you prefer a dairy-free option, you can substitute it with coconut cream or full-fat coconut milk, which also adds a slight sweetness to the soup.
- Spices and Seasonings: Salt, pepper, garlic, basil, and oregano are commonly used to enhance the flavour of the soup. You can also add red pepper flakes or cayenne pepper for a spicy kick.
- Sweetener: To balance the acidity of tomatoes, a keto-friendly sweetener can be added. This helps to cut through the tanginess without adding carbs.
- Butter and Oil: Butter or oils such as olive oil and coconut oil can be used for cooking the vegetables and adding flavour to the soup.
- Vegetables: Onions and garlic are commonly used in tomato soup and can be sautéed in butter or oil until translucent.
- Tomato Bouillon: This ingredient is optional but can add a punch of flavour to your soup. However, it does contain MSG and a small amount of cornstarch and sugar, so use it sparingly if you are strict about ingredients.
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Tomatoes on keto
Tomatoes are keto-friendly, with a small tomato containing around 3g net carbs and 18 calories, making them perfect for a low-carb diet. However, canned tomato soup often contains non-keto-friendly ingredients such as sugar, cornstarch, and flour. Therefore, it is best to make your own keto-friendly tomato soup at home.
There are many recipes for keto tomato soup available online, most of which include ingredients such as canned tomatoes, chicken stock or broth, and heavy cream. Some recipes also include ingredients such as butter, olive oil, garlic, onions, basil, and keto-friendly sweeteners.
To make keto tomato soup, you can cook the tomatoes with vegetables and butter in a pan, or roast them in the oven with garlic, onions, and olive oil. You can then blend the ingredients with spices and stock to create a smooth soup.
Some recipes also include a thickening agent such as xanthan gum or collagen powder, and some include cheese, such as cream cheese or parmesan. To keep the recipe dairy-free, coconut milk or coconut cream can be used in place of heavy cream, and olive oil, ghee, or coconut oil can be used instead of butter.
Keto tomato soup is a comforting and hearty dish, perfect for cold weather. It can be paired with keto grilled cheese sandwiches or keto biscuits for a satisfying meal.
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Store-bought vs. homemade
Store-bought tomato soup often contains ingredients that are not keto-friendly, such as sugar, cornstarch, and carbohydrates. The carb count per serving can be as high as 20 grams, which is not ideal for those on a keto diet.
On the other hand, homemade keto tomato soup recipes typically use low-carb ingredients, making them a suitable option for those on a keto diet. These recipes usually require simple ingredients that you may already have in your kitchen, such as tomatoes, chicken or vegetable broth, heavy cream or coconut milk, and various herbs and spices.
One of the advantages of making your own keto tomato soup is the ability to customize it according to your taste preferences and dietary needs. For example, if you are dairy-free or paleo, you can substitute coconut milk or coconut cream for heavy cream. You can also adjust the level of creaminess by using less cream, or even opt for a dairy-free alternative like coconut milk or coconut cream. Additionally, you can enhance the flavor of the soup by adding a keto-friendly sweetener or a secret ingredient like tomato bouillon.
Preparing homemade keto tomato soup also gives you control over the cooking process. You can choose to roast the tomatoes in the oven or cook them on the stovetop with other ingredients. Blending the soup gives it a smooth and creamy texture, and you can use an immersion blender or a regular blender for this purpose.
In terms of convenience, some homemade keto tomato soup recipes can be prepared in as little as 15 minutes, making them a quick and easy option for a comforting meal. These soups can be stored in the refrigerator for up to 4-5 days or frozen for longer periods. When reheating, it is recommended to use a pot and heat the soup over medium heat, stirring slowly to break up any chunks of cream.
Overall, while store-bought tomato soups may be convenient, they often contain ingredients that are not suitable for a keto diet. Homemade keto tomato soup recipes offer the advantage of using low-carb ingredients, customization, control over the cooking process, and the ability to store and reheat the soup for future meals.
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Thickening the soup
There are several ways to thicken your keto cream of tomato soup. One of the most popular methods is to use heavy cream or coconut cream. The amount of cream you use will depend on how creamy you want your soup to be, and how thick the cream is. If you want a soup with a more pronounced tomato flavor, you can use less cream, but if you want a richer, thicker soup, you can add more.
Another option is to use a thickening agent like xanthan gum. You can use this on its own or in combination with cream. If you don't have xanthan gum, you can substitute it with unflavored collagen powder. Simply add a tablespoon of collagen powder for every half teaspoon of xanthan gum the recipe calls for.
If you're looking for a dairy-free option, you can replace the heavy cream with coconut milk or coconut cream. Coconut milk is commonly used in savory recipes and adds a slight sweetness to the soup.
Additionally, you can adjust the consistency of your soup by using chicken broth or vegetable broth instead of water. You can also add a bit of coconut milk to increase the creaminess while being mindful that it will also increase the soup's carb count.
Finally, don't forget that the cooking time and temperature will affect the thickness of your soup. The longer you cook the soup and the higher the heat, the more liquid will evaporate, resulting in a thicker consistency.
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Dairy-free alternatives
Canned tomato soup often contains non-keto-friendly ingredients, such as sugar and cornstarch, which can amount to 20 carbs per serving. However, it is possible to make keto-friendly tomato soup at home.
For a dairy-free alternative, coconut milk can be used in place of heavy cream. Coconut milk is commonly used in savoury recipes and adds a slight sweetness to the soup. Additionally, butter can be substituted with olive oil, ghee, or coconut oil.
Ingredients:
- Fresh or canned tomatoes
- Chicken broth
- Zucchini
- Fresh basil
- Parmesan
- Olive oil
- Salt and pepper
Instructions:
- Preheat the oven to 400°F (200°C).
- Spread the tomatoes in a single layer in a baking dish and drizzle with olive oil. Sprinkle with salt and pepper.
- Bake for 30 minutes, or until the tomatoes have caramelized.
- In a saucepan, heat some olive oil over medium heat. Add garlic and sauté for about 1 minute.
- Add the zucchini and sauté for 2 minutes.
- Stir in the baked tomatoes and any juices from the baking dish.
- Add chicken broth and bring to a simmer. Reduce the heat and cook for about 10 minutes, until the zucchini is tender.
- Add the basil leaves and let them wilt.
- Transfer the soup to a blender or food processor, or use an immersion blender, and blend until smooth.
- Season with salt and pepper to taste.
This recipe creates a thick and creamy soup with a deep roasted tomato flavor, accented by fresh basil and Parmesan. It is a delicious and healthy way to enjoy the flavors of summer all year round.
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Frequently asked questions
Yes, you can eat cream of tomato soup on keto if it's made with low-carb ingredients.
Coconut milk, coconut cream, or full-fat coconut milk can be used as a substitute for heavy cream in keto cream of tomato soup.
Tomato bouillon is the secret ingredient in keto cream of tomato soup. It adds a punch of flavor to the soup.
The nutritional value of keto cream of tomato soup varies depending on the recipe. One serving has about 83 calories, 6 grams of carbohydrates, and 2 grams of fiber.
Keto cream of tomato soup can last for 4-5 days in the refrigerator and can be stored longer in the freezer.
