Keto Taco Soup: Carb Count And Nutritional Facts

Keto taco soup is a quick and easy meal that is perfect for a weeknight dinner. It is a tasty, low-carb option that can be made in a slow cooker or on the stovetop. The soup is made with ground beef, cream cheese, shredded cheese, taco seasoning, and beef broth. It can be customized to your liking by adding toppings such as avocado, sour cream, cilantro, and jalapenos. The recipe typically yields around 4-6 servings, depending on the serving size, and has a total carb count of around 5-9 grams per serving.

Ground beef and other meat options

Ground beef is the most popular choice of meat for keto taco soup, but it's not the only option. You can also use ground turkey, ground chicken, or sausage. If you opt for ground beef, most recipes recommend a lean cut, such as 85/15 or 90/10. This is to avoid having to drain off excess grease after browning the meat. However, if you don't mind this extra step, you can use a fattier ground beef for a richer flavour.

When preparing the ground beef, simply brown it in a medium-sized pot or Dutch oven, crumble it as it cooks, and then drain off any grease. You can then add the rest of your ingredients and let the soup simmer.

If you want to switch up your keto taco soup by using a different type of meat, here are some options:

• Ground turkey: This is a good alternative if you're looking for a leaner option. It will give your soup a slightly different flavour while still providing a good source of protein.
• Ground chicken: Like ground turkey, ground chicken is a lean protein that can add a different flavour profile to your soup.
• Sausage: Using sausage meat in your keto taco soup can add a little extra spice and flavour. Just make sure to remove the sausage meat from its casing before browning it in your pot.

So, whether you stick with ground beef or experiment with other meat options, your keto taco soup is sure to be a delicious and satisfying meal!

Dairy products like cream cheese and heavy cream

Cream cheese is a smooth, creamy fresh cheese product made from milk and cream. It usually comes in bar form or whipped tubs. Cream cheese has minimal carbohydrates, with a single serving providing less than 1 gram of carbs, primarily in the form of sugar. For example, Kraft Philadelphia Original Cream Cheese (1 serving) contains 1 gram of total carbs, 1 gram of net carbs, 10 grams of fat, 2 grams of protein, and 100 calories.

When it comes to cream cheese nutrition, it's important to note that the type and brand can impact the carbohydrate content. Flavored cream cheeses, such as those with added sugar or fruit puree, will have a higher carbohydrate count. Additionally, whipped cream cheese tends to have a lower calorie count.

Heavy cream, also known as heavy whipping cream, is a high-fat dairy product with a similar nutritional profile to whipping cream. The main difference is that heavy cream has a higher fat content, typically containing 36% milk fat or more, while whipping cream ranges from 30-36% milk fat.

A 1-cup serving of heavy cream contains 6.6 grams of total carbs, 6.6 grams of net carbs, 88.1 grams of fat, 4.9 grams of protein, and 821 calories. Both heavy cream and whipping cream are good sources of fat-soluble vitamins like vitamins A and E.

When choosing dairy products for keto recipes, it's important to read the nutrition labels to ensure they are low in carbohydrates and do not contain added sugars. Additionally, when substituting heavy cream or cream cheese in recipes, keep in mind that they can affect the consistency of the dish, with heavy cream typically resulting in a thicker, creamier texture.

Vegetables and spices

Vegetables

The choice of vegetables in keto taco soup provides a good balance of flavours and textures, as well as essential vitamins and minerals. Here are the commonly used vegetables:

• Onion: Yellow onion is typically used, but red onion can be substituted. It is sautéed along with the ground beef to form the flavour base of the soup.
• Bell Peppers: Bell peppers, also known as capsicums, add a mild, sweet flavour and a burst of colour to the soup. Any colour of bell pepper can be used, including green, red, or yellow.
• Tomatoes: Canned diced tomatoes with green chillies are commonly used, providing a tangy and slightly spicy flavour. Alternatively, you can use regular canned diced tomatoes and add a separate can of diced green chillies. Fresh tomatoes can also be used if desired.
• Cauliflower Rice: This low-carb alternative to white rice adds bulk to the soup without the extra carbohydrates. It helps to create a hearty and satisfying meal.
• Tomato Paste: Tomato paste adds a concentrated tomato flavour and also helps to thicken the soup.
• Green Chillies: These add a spicy kick to the soup. They are often included in the canned diced tomatoes, but you can also use separate canned green chillies for an extra punch.
• Jalapenos: Jalapenos are sometimes added for those who like their soup extra spicy. They can be omitted or reduced in quantity for those sensitive to spice.

Spices

A variety of spices are used in keto taco soup to create a flavour profile reminiscent of traditional tacos. These spices not only enhance the taste but also provide various health benefits. Here are the commonly used spices:

• Chili Powder: This spice adds a good amount of heat and is essential for that signature taco flavour.
• Cumin: Cumin brings an earthy, warm flavour to the soup and is commonly found in Mexican cuisine.
• Garlic Powder: Garlic powder contributes a savoury, slightly spicy note to the dish.
• Smoked Paprika: This spice adds a subtle smokiness that enhances the overall flavour profile.
• Onion Powder: Along with fresh onions, onion powder is used to intensify the onion flavour and add depth to the soup.
• Salt and Black Pepper: These basic seasonings help to enhance the flavours of all the other ingredients in the soup.

The combination of these vegetables and spices creates a flavourful, satisfying, and keto-friendly taco soup that is perfect for a comforting meal any night of the week.

Broth and seasoning

The broth is a key component of keto taco soup, providing a rich and flavourful base for the other ingredients. The type of broth you use can vary depending on your preference and what's available. Here are some options:

• Beef broth is a popular choice and can be easily found in most grocery stores. If you're sensitive to salt, opt for low-sodium beef broth.
• Chicken broth is another option and is a good alternative if you're looking for a lighter flavour.

When preparing the broth, you can add various seasonings to enhance the flavour of your keto taco soup. Here are some suggestions:

• Taco seasoning is essential to bringing the taco flavour to life. You can use store-bought taco seasoning or make your own from scratch. A typical taco seasoning mix includes chilli powder, garlic powder, onion powder, red pepper flakes, oregano, paprika, cumin, salt, and pepper.
• Ranch dressing mix adds a tangy and creamy dimension to the broth. You can find dry ranch dressing mixes in stores, or make your own low-carb version at home.
• Spices like chilli powder, cumin, paprika, oregano, salt, and pepper can be added to the broth to give it a classic taco flavour.
• Tomato paste can be mixed with water to create a tomato sauce that adds a subtle tomato flavour to the broth without the high carb content of traditional tomato sauces.

When adding seasonings to your broth, it's important to taste as you go and adjust the quantities to your preference. Remember, you can always add more, but it's harder to fix a broth that's been over-seasoned.

Once you've prepared your broth and added the seasonings, you'll want to let it simmer for a while to allow the flavours to meld and develop. This is a crucial step in creating a rich and flavourful soup that will satisfy your taco cravings.

Toppings and sides

Keto taco soup is a tasty, low-carb meal that can be served with a variety of toppings and sides to enhance the flavour and your overall dining experience. Here are some ideas to get you started:

Toppings

• Cheese – shredded cheddar, pepper jack, or a Mexican blend are all great options to sprinkle on top.
• Sour Cream – adds a creamy texture and a tangy flavour.
• Avocado – sliced or diced avocado provides a creamy texture and healthy fats.
• Cilantro – fresh cilantro leaves add a bright, herbal flavour.
• Lime Wedges – squeeze a bit of lime juice over your soup for added zest.
• Green Onions – for a mild onion flavour and a pop of colour.
• Jalapeños – if you like it spicy, add some sliced jalapeños.
• Tomatoes – diced tomatoes add a fresh, tangy flavour.
• Tortilla Chips – crumble some low-carb tortilla chips on top for a crunchy texture.

Sides

• Salad – a simple green salad with a creamy Mexican ranch dressing is a perfect side dish.
• Cheesy Keto Biscuits – great for soaking up the soup and adding extra flavour.
• Southwestern Green Beans – a tasty side dish to complement the soup.
• Keto Chips – for dipping into the soup or crushing on top.
• Guacamole – a bowl of guacamole or some avocado slices on the side is a delicious, healthy option.
• Salsa Verde – add some extra spice and flavour with this green salsa.
• Low-carb Tortilla Strips – toast some strips of low-carb tortillas for a crunchy, keto-friendly topping or side.
• Pork Rinds – another crunchy, keto-friendly option to enjoy with your soup.

Frequently asked questions