Thickening Keto Cream Soups: Easy, Quick Tips For Success

There are many ways to thicken a keto cream soup. For those who are dairy-intolerant, coconut milk is a good option. It has a smooth texture and is a good source of protein and amino acids. For those who are not dairy-intolerant, heavy cream can be used to thicken the soup. This is a better option than milk as it has more fat and won't curdle. Almond butter is another good option as it contains beneficial proteins and lipids and has a slightly sweet taste.

Use cream or full-fat dairy

Cream or full-fat dairy products are an easy and effective way to thicken keto soups while adding a creamy texture and enhancing their richness. Here are some tips and guidelines for using cream or full-fat dairy to achieve the desired thickness and flavour in your keto soup:

Choose Suitable Dairy Products

Select dairy products with high-fat content, such as heavy cream, coconut cream, or full-fat yogurt. These options not only add thickness but also boost the flavour of your soup. Make sure to opt for full-fat options to maintain the keto-friendly nature of your dish.

Add Gradually and Simmer

When using cream or full-fat dairy to thicken your keto soup, start by adding a few tablespoons of the dairy product to your soup. Stir well to combine, then allow the soup to simmer for a few minutes. This process will help thicken the soup and incorporate the flavours. Adjust the amount of dairy added gradually until you achieve the desired consistency.

Consider Dairy Alternatives

If you are unable to consume dairy or prefer a dairy-free option, there are alternatives that can help thicken your keto soup. Coconut milk, for example, is a keto-friendly ingredient that adds both creaminess and thickness to your soup. Simply add a can of full-fat coconut milk and simmer to thicken.

Monitor Your Dairy Intake

While dairy products can be a great way to thicken keto soups, it's important to monitor your intake. Some people may be sensitive to dairy, and overconsumption can lead to weight loss stalls or potential digestive issues. Additionally, be mindful of the sugar content in dairy products, as it can impact your ketosis.

Combine with Other Thickeners

You can also combine the use of cream or full-fat dairy with other keto-friendly thickeners. For example, you can add a small amount of almond flour or coconut flour to your soup along with the dairy product. This combination may help enhance the thickening effect and create an even more indulgent texture.

Experiment and Adjust

Remember that the amount of cream or full-fat dairy needed to thicken your keto soup may vary depending on the specific recipe and your personal preference. Feel free to experiment with different types of dairy products and adjust the quantities until you achieve the desired thickness and flavour profile.

Vegetable purees

To thicken your keto soup using vegetable purees, start by choosing low-carb vegetables such as cauliflower, broccoli, zucchini, or eggplant. Cook these vegetables until they are soft, either by boiling or steaming them. Once they are soft, transfer the vegetables to a blender or food processor and pulse until they form a smooth and creamy puree.

Next, add the vegetable puree to your soup, stirring well to combine. Allow the soup to simmer for a few minutes so that it can thicken and the flavours can develop. You can adjust the amount of vegetable puree added to the soup based on your desired thickness.

Using vegetable purees to thicken your keto cream soup is a great way to boost the nutritional content of your meal. It also allows you to be creative and experiment with different combinations of vegetables to find your favourite flavour and texture.

Additionally, you can enhance the thickening effect by combining vegetable purees with other low-carb thickeners. For example, you could use a small amount of xanthan gum, glucomannan powder, or almond flour in addition to the vegetable puree to create an even thicker and richer soup.

By following these simple steps, you can enjoy a comforting and satisfying keto cream soup that is thickened naturally using vegetable purees.

Low-carb thickeners

When it comes to keto cooking, one of the biggest challenges is finding alternatives to traditional thickeners like flour, arrowroot, or cornstarch. These ingredients are high in carbs and can knock your body out of ketosis. But don't worry, there are several effective low-carb thickeners that can add richness and flavour to your keto cream soup without compromising its nutritional profile.

Konjac Flour (Glucomannan Powder)

Konjac flour is ideal for thickening hot recipes like soups, sauces, and gravies. It gives a beautiful texture to your dish and prevents separation during reheating. When using konjac flour, start with 1/2 teaspoon per cup of liquid and sprinkle it evenly over the surface of the dish while stirring. Continue this process until you reach the desired thickness. Konjac flour takes time to thicken, so be patient and give it enough time to work its magic.

Xanthan Gum

Xanthan gum is perfect for providing structure to keto baked goods. It helps hold your cookies, bread, and pastries together, preventing them from crumbling. However, xanthan gum is not suitable for thickening hot liquids like soups or sauces as it tends to create a slimy texture. To use xanthan gum, sprinkle a small amount (about 1/4 teaspoon) into your mixture while stirring continuously.

Guar Gum

Guar gum is a plant fibre derived from the seed of the guar plant. It is commonly used in cold applications like ice cream, smoothies, dessert fillings, and salad dressings. Guar gum acts as an emulsifier, preventing separation and creating a smooth texture. However, it tends to become slimy when combined with dairy products, so use it sparingly in recipes with cream or cheese.

Gelatin

Gelatin is an animal-based thickener that gels rather than thickens. It is suitable for cold dishes but does not work in hot foods. Gelatin is best used when specifically called for in a recipe, as it has unique properties that may affect the final product.

Dairy-based Thickeners

Cream, full-fat yogurt, cheese, heavy cream, cream cheese, and sour cream are all excellent keto-friendly thickeners. They add fat, protein, and a creamy texture to your soup. To use dairy-based thickeners, simply add a few tablespoons to your soup, stir well, and simmer for a few minutes to thicken and blend flavours.

Vegetable Purees

Pureeing low-carb vegetables like cauliflower, broccoli, or zucchini is a fantastic way to thicken your keto soup while adding nutritional value. Cook the vegetables until soft, then blend them into a smooth puree. Add this to your soup, stir, and simmer to your desired consistency.

With these low-carb thickeners in your culinary arsenal, you can create delicious, creamy keto cream soups that satisfy your taste buds and support your health goals.

Simmering

• Keep the soup uncovered during the simmering process. This will allow the liquid to evaporate more easily and speed up the thickening process.
• Stir the soup occasionally to prevent it from sticking to the bottom of the pot and burning.
• Be patient and allow the soup to simmer over low heat. It may take some time for the soup to reach your desired thickness.
• Keep an eye on the soup to prevent overcooking. The longer it simmers, the thicker it will become, so monitor it closely to achieve your desired consistency.
• Simmering is a great way to concentrate the flavours in your soup, creating a more robust and flavourful dish.
• If you want to add ingredients to your soup while simmering, choose low-carb options like heavy cream, coconut cream, or full-fat yogurt. These ingredients will enhance the creaminess and richness of your soup.
• For an even more natural approach, you can simply let the soup simmer until it thickens without adding any additional ingredients. This method may take longer, but it allows the flavours to develop and intensify.

By using the simmering technique, you can achieve a thick and creamy keto cream soup without compromising the low-carb nature of your dish.

Dairy-free alternatives

Silken Tofu

A quick blend will give your soup a smooth and creamy texture, and it also adds extra protein.

Full-Fat Coconut Milk

Coconut milk is great for Thai and Indian soups, but it does have an obvious coconut flavour.

DF Yogurt, Sour Cream or Cream Cheese

Some brands are better than others, but they can add a thick, Greek yogurt-like texture to your soup.

Cashews

Blend raw cashews into a creamy paste with water or the soup broth. Add at the end of cooking and be careful, as cashew cream can separate and get lumpy with too much heat.

Avocado

Blend 1/4 to 1/2 of an avocado with some of the soup broth, then stir into the soup.

Nut/Seed Butters

Peanut, almond, or cashew butter will thicken your soup and add a great depth of flavour.

Mashed Potatoes

Leftover mashed potatoes can be blended to thicken your soup.

Cooked, Blended Veggies

Veggies such as celeriac root, sweet potatoes, carrots, squash, and pumpkin can be cooked and blended to add thickness and nutrition to your soup.

Rice, Beans, Lentils and Other Grains

Starch molecules thicken and take on water when exposed to heat, creating a thicker texture. Blend cooked starches with some of the soup liquid until creamy, then pour back into the soup pot.

Oats

Add 1/4 cup of oats and simmer for longer than you would normally. The oats will absorb the liquid and create a soft texture.

Arrowroot Starch

Mix 1 tablespoon of arrowroot starch with 2 tablespoons of cold water until smooth, then stir into the soup. Simmer gently to thicken.

Hummus

Hummus will add some texture to a thin soup.

Chia Seeds

Chia seeds make a great keto-friendly thickening agent for soups. They absorb liquid well and soften up once they've soaked, so they won't affect your recipes if left whole.

Guar Gum

Derived from guar beans, guar gum is a low-carb thickening agent. Use 1/2 teaspoon for every cup of liquid.

Konjac Gel Powder (Glucomannan)

Konjac gel powder is a great substitute for cornstarch or other high-carb thickeners. It has no flavour or aftertaste, so it's very versatile. Mix it with a little water before adding it to your keto recipes.

Agar Agar Powder

Agar agar powder is a vegan and keto-friendly thickening agent made from red seaweed. It can be used to thicken soups, as well as frozen treats, puddings, jams, and jellies. Use 1 teaspoon for every cup of liquid.

Ground Flaxseeds

Ground flaxseeds can be used to thicken soups and stews, as well as smoothies.

Almond Flour

Almond flour can be used sparingly to thicken keto soups, curries, stews, and more.

Coconut Flour

Coconut flour can be used to thicken sauces, curries, stews, and other keto recipes with bolder flavours. Only a small amount is needed, as it has a distinct coconut flavour.

Xanthan Gum

Xanthan gum is a popular thickening agent in the keto community. It is a soluble fibre that absorbs moisture and creates a gel-like consistency. It is low in carbs and calories, making it an excellent choice for keto recipes. To use, sprinkle a small amount (about 1/4 teaspoon) into your soup while stirring continuously.

Eggs

Beat eggs with warm broth or soup to keep them from curdling, then add to your pot so the eggs can cook.

Chickpeas

Chickpeas are a protein-rich, gluten-free source of carbohydrates. You can use chickpea flour, which has a naturally creamy feel, or mash cooked or canned chickpeas into a paste before adding them to your soup.

Frequently asked questions