Jeffrey Salazar
Wonton soup is a Chinese food staple, but it is typically high in carbohydrates due to the wonton wrappers, which are made with flour. However, it is possible to make keto-friendly wonton soup by skipping the wrappers and using alternative ingredients. This modified version retains the flavours of the original soup while reducing the carb count. The keto wonton soup typically includes ingredients such as ground pork, shrimp, fish sauce, sesame oil, mushrooms, baby bok choy, and ginger. The soup can be customised with additional vegetables or zero-carb noodles to make it a heartier meal.
| Characteristics | Values |
|---|---|
| Carbohydrates | 3.4-4.2g net carbs per serving |
| Calories | 565 calories per serving |
| Ingredients | Ground pork, shrimp, chicken broth, ginger, garlic, green onions, sesame oil, tamari sauce, mushrooms, baby bok choy |
| Preparation | Boil chicken broth with ginger and garlic, grind shrimp and pork with other ingredients, shape into meatballs, cook in broth |
| Storage | Refrigerate for up to 5 days, or freeze for up to 3 months |
| Variations | Keto Thai Wonton Soup, Naked Wonton Soup, Paleo Wonton Soup |
Explore related products
What You'll Learn
Keto Wonton Soup recipes
Wonton soup is a Chinese food staple that is typically loaded with carbs and sodium. However, there are ways to make keto-friendly versions of this dish that are just as delicious and flavorful as the original. Here are some tips and tricks to make keto wonton soup:
Ingredients:
- Ground Pork: Classic wonton fillings include a combination of ground pork and shrimp. However, you can use all pork or all shrimp or substitute it with ground chicken if you prefer.
- Shrimp: Instead of chopping shrimp finely, you can simplify the process by adding fish sauce to the soup for flavor.
- Green Onions: Scallions give Asian soups a classic flavor and add color and visual appeal.
- Tamari: Tamari is a gluten-free form of soy sauce with a richer flavor, making it a great choice for keto soups.
- Sesame Oil: Use plain sesame oil for sautéing and cooking, and add toasted sesame oil at the end for extra flavor.
- Mushrooms: You can use shiitake mushrooms or regular cremini mushrooms.
- Baby Bok Choy: Bok choy adds a nice green color to the soup and some extra nutrition.
- Fresh Ginger: Use a small amount of minced ginger for flavor, as it tends to be high in carbs. You can also use ground ginger.
Instructions:
- Combine all ingredients except wonton wrappers in a mixing bowl and stir vigorously in the same direction until well combined.
- Place 1 teaspoon of the pork and shrimp mixture in the center of a wonton wrapper. Gently wet two edges, bring one corner to the opposite corner to form a triangle, and seal the wonton.
- Moisten the two bottom points of the wonton, make a dent in the center of the filling, and bring the points together to form a boat shape.
- Cook the wonton dumplings in boiling water, not the broth, as the flour on the dumplings will thicken the broth and make it murky.
- For a keto-friendly option, skip the wonton wrappers and make meatballs with the same wonton fillings. Cook the meatballs in the same pan as the soup.
- Garnish with little bowls of tamari, toasted sesame oil, chili sauce, or chili oil, and green onions.
Storage and Freezing:
- Store leftovers in a covered container in the fridge for up to 5 days.
- To freeze, chill the soup overnight, package it into freezer-safe containers, and freeze for up to 3 months. Do not freeze with garnishes.
Pork Rinds on Keto: How Much Is Too Much?
You may want to see also
Explore related products
Wonton wrappers and carbs
Wontons are dumplings that are often served in soup and are usually made with a filling of ground pork and shrimp. Wontons are typically cooked by boiling in water and then served in a broth, often with green onions as a garnish.
Wonton wrappers are made with flour and egg, which means they are high in carbohydrates. One wonton wrapper contains 81% carbohydrates, which equates to 16.4 grams of total carbs and 15.9 grams of net carbs. This is a large proportion of the daily allowance of carbohydrates for someone on the keto diet, which typically recommends a maximum of 30 grams of net carbs per day.
As a result, wontons are not considered keto-friendly, and a keto version of wonton soup would omit the wrappers. One recipe for keto wonton soup suggests making "meatballs" with a wonton filling, which are cooked in the soup and served in a wonton broth. This allows the soup to retain the flavours of traditional wonton soup without the carbohydrates from the wonton wrappers.
Another option for those on a keto diet who want to enjoy wonton soup is to use a low-carb wrap as a substitute for traditional wonton wrappers. This allows you to enjoy the experience of eating wontons while still adhering to the keto diet.
Cauliflower on Keto: Unlimited Indulgence or Cautious Consumption?
You may want to see also
Explore related products
Keto-friendly soup ingredients
Wontons are not keto-friendly, as the wrappers are made with flour. However, you can make a keto-friendly wonton soup by skipping the wrappers and making meatballs with wonton fillings.
- Broth: Bone broth or chicken broth are great bases for keto soups. You can make your own bone broth at home to ensure it's keto-approved.
- Meat: Ground pork, ground chicken, shrimp, and bacon are excellent sources of protein and flavour for keto soups.
- Vegetables: Mushrooms, baby bok choy, cauliflower, broccoli, spinach, and tomatoes are all keto-friendly options that add nutrients and texture to your soup.
- Spices and Condiments: Green onions, scallions, ginger, fish sauce, tamari (gluten-free soy sauce), and sesame oil can enhance the flavour of your soup.
- Dairy: Cheese, heavy cream, and Parmesan cheese can add creaminess and richness to your keto soups.
- Low-carb Thickeners: Instead of using flour, you can use almond or coconut flour to thicken your soup while keeping it keto-friendly.
Remember to avoid carb-heavy ingredients such as noodles, rice, potatoes, and bread when making keto-friendly soups. With these ingredients and some creativity, you can create satisfying and tasty keto soup options.
Is Olive Oil Mayo Keto-Friendly?
You may want to see also
Explore related products
Preparing and cooking the soup
Firstly, you will need to decide whether you want to make your own broth or use a store-bought option. If you want to make your own, you can use bone broth, which can be made by boiling down chicken bones in a large pot over medium heat for a few hours. Alternatively, you can boil chicken broth with ginger and garlic for 10-15 minutes.
Next, prepare the wonton filling. You can use ground pork, shrimp, or a combination of the two. If using shrimp, you will need to peel and chop it. Add your chosen meat to a food processor along with sesame oil, garlic, and green onions. Mix until well combined. If you don't have a food processor, you can use a knife and cutting board instead.
Now, it's time to shape your filling into small meatballs or sausage balls. If you want to get creative, you can form the mixture into wonton shapes by wrapping it in wonton wrappers or cabbage leaves.
To cook the meatballs, you can either boil them in the broth for 6-7 minutes or pan-fry them in a skillet over medium-high heat until golden. If boiling, you can add vegetables to the broth after 6 minutes and continue to cook until tender. If pan-frying, you will need to add the broth and vegetables to a separate saucepan and bring to a boil.
Finally, serve your soup hot, garnished with green onions. You can also add extra ingredients like baby bok choy, mushrooms, or shrimp during the last few minutes of cooking for an extra special touch.
This keto wonton soup is a delicious and healthy alternative to traditional wonton soup, allowing you to enjoy the flavours of takeout in the comfort of your own home.
Sausage on Keto: What You Need to Know
You may want to see also
Explore related products
Storing and reheating the soup
Storing and reheating wonton soup requires some care to ensure that the soup retains its flavour and texture. Here is a detailed guide:
Storing Wonton Soup
If you plan to store wonton soup, it is crucial to store it properly so that both the broth and the wontons maintain their flavour and texture. Wontons, in particular, need careful storage to retain their texture. It is best to eat cooked wontons immediately. However, if you wish to store leftover wontons, you must first remove them from the broth so they don't become waterlogged and mushy. Place them on a flat surface to cool down for about 15 to 20 minutes before deciding whether to store them in the fridge or freezer.
For short-term storage, arrange the wontons in a single layer inside an airtight container, ensuring there is space between each one so their wrappers don't stick together. Then, place them in the fridge. Consume refrigerated wontons within a few days.
If you wish to freeze the wontons, transfer them to an airtight container after they are frozen. Consume the wontons within three months to avoid freezer burn. It is not advisable to store frozen wontons in zippered freezer bags as this may cause the wrappers to tear or break.
As for storing the soup, let it cool down first. Strain off any solid components such as vegetables and noodles, which will become mushy when left soaking in liquid. Place these in separate containers with tight lids and refrigerate. Before storing cooked noodles, toss them in oil to prevent the strands from sticking together. Pour the broth into an airtight container and keep it in the fridge for up to four days, or freeze it for up to three months.
Reheating Wonton Soup
There are different methods for reheating wonton soup depending on whether the wontons are cooked or uncooked. Uncooked frozen wontons can be placed directly into a pot of boiling broth. Cooked wontons require overnight thawing in the refrigerator before reheating. They can then be steamed for five minutes or microwaved for 45 seconds to 1 minute until they reach a minimum internal temperature of 165 degrees Fahrenheit.
To reheat the soup, first reheat the broth on its own. You can do this on the stove or in the microwave. On the stove, place the broth in a pot over medium heat and warm until it boils. Alternatively, place the broth in a microwave-safe bowl and heat for 1-2 minutes until near-boiling.
Once the broth is hot, you can add the wontons. If the wontons are big, you can heat them in the microwave for 10 to 20 seconds before placing them in the hot broth. This ensures they heat all the way through. Finally, add any fresh greens, noodles, or vegetables, and garnish.
Fat and Protein Overload: Keto Diet's Dark Side
You may want to see also
Frequently asked questions
Keto wonton soup is a low-carb version of the traditional Chinese wonton soup. It skips the wonton wrappers, which are high in carbs, and instead uses meatballs or sausage balls made with wonton fillings like ground pork, shrimp, and vegetables.
To make keto wonton soup, you can start by making a broth with chicken or bone broth, ginger, garlic, and green onions. For the meatballs, combine ground pork, shrimp, sesame oil, and other desired spices and form them into small balls. Boil the meatballs in the broth for around six to eight minutes, and then add in any desired vegetables such as bok choy, mushrooms, or cabbage.
Keto wonton soup offers a low-carb alternative to traditional wonton soup, allowing those on a keto diet to enjoy the flavors of Chinese takeout without exceeding their daily carb allowance. It is also gluten-free and can be made in large batches for quick and easy meals.
There are several ways to customize keto wonton soup. You can use ground chicken or turkey instead of pork, add low-carb vegetables like bok choy or mushrooms, or include zero-carb noodles. Some recipes also suggest using cabbage leaves to wrap the meatballs, adding a layer of texture and flavor.
