Chicken Soup: Keto-Friendly Comfort Food

Chicken soup is a popular comfort food, often used as a home remedy for colds and flu. It is also a go-to meal for those looking to warm up during colder seasons. For those on a keto diet, a few simple swaps can make this dish keto-friendly.

Chicken soup with cauliflower rice

Chicken soup is a classic comfort food, and this keto-friendly version with cauliflower rice is perfect for a cold day or when you're craving a hearty and delicious meal. Here's a recipe for Chicken Soup with Cauliflower Rice that serves four and is ready in under 40 minutes:

Ingredients:

• 2 tablespoons avocado oil
• 2 stalks celery, chopped
• 1/4 cup chopped onions
• Salt and pepper, to taste
• 2 cloves garlic, minced
• 1/2 teaspoon dried thyme leaves
• 1/2 teaspoon paprika
• 4 cups chicken broth
• 1 pound boneless, skinless chicken thighs, cubed
• 8 ounces riced cauliflower (about 2 cups)

Instructions:

• Heat the avocado oil in a large saucepan over medium heat. Add the celery and onions, then season with salt and pepper. Cook until the vegetables are tender, stirring frequently (about 5 minutes).
• Add the garlic, thyme, and paprika. Cook until fragrant, about another minute.
• Stir in the chicken broth and bring to a boil.
• Add the chicken and riced cauliflower. Reduce the heat to a simmer and cook until the chicken is cooked through and the cauliflower is tender (about 12 minutes).
• Adjust the seasoning with salt and pepper to taste.

Tips:

• You can use thawed frozen cauliflower rice or make your own by pulsing cauliflower florets in a food processor or blender until they reach a rice-like consistency.
• For extra colour and flavour, garnish with fresh parsley.
• To make this recipe into low-carb chicken noodle soup, omit the cauliflower rice and add spiralized zucchini noodles.
• Leftovers can be stored in the refrigerator for up to five days or frozen for up to two months.

Keto-friendly vegetables

Chicken soup is a great comfort food, especially when you're feeling under the weather. The good news is that you can still enjoy a delicious bowl of chicken soup when eating keto.

The keto diet is a nutritional plan that aims to put your body into a state of ketosis, where it burns fat for energy instead of carbohydrates. This means that the keto diet is high in fat, moderate in protein, and very low in carbohydrates. When following a keto diet, it is recommended to limit your daily carb consumption to 20-50 grams.

So, what vegetables can you include in your keto chicken soup? Here are some keto-friendly options:

• Celery: Celery is very low in carbohydrates, with only 2.97 grams of carbs per 100-gram serving. It is also a good source of calcium and potassium.
• Zucchini: Zucchini is rich in vitamin C and also contains phosphorus and potassium. A 100-gram serving has only 3.11 grams of carbs.
• Mushrooms: Mushrooms are hearty and packed with potassium. They have 3.26 grams of carbohydrates per serving. Try adding some to an egg yolk omelet or a soup.
• Leafy greens: Dark, leafy greens like spinach, kale, arugula, and romaine lettuce are excellent choices. They are rich in vitamins and minerals, and low in carbs. For example, a 100-gram serving of spinach has only 3.63 grams of carbs.
• Cauliflower: Cauliflower is a versatile vegetable that can be used as a rice or mashed potato substitute. It is also nutrient-dense, containing calcium, phosphorus, and potassium. A serving of cauliflower has 4.97 grams of carbs.
• Broccoli: Broccoli is another great option, with 6.27 grams of carbs per serving. It is rich in vitamin C and also contains calcium and potassium.
• Bell peppers: Bell peppers are delicious raw, cooked, or stuffed. They are also a good source of vitamin C. One serving has 4.78 grams of carbs.
• Avocado: Although technically a fruit, avocado is unique among vegetables due to its high-fat content. It is also low in net carbs and has been shown to improve heart health risk factors.

When making your keto chicken soup, remember to avoid starchy vegetables like potatoes, peas, and corn, as these are high in carbohydrates and can hinder your ketosis state.

Bone broth

Electrolytes

Rich in collagen

Low in carbs

A serving of bone broth typically contains between 0 and 2 grams of carbs, making it easy to fit into the keto diet without increasing your carb intake.

Moderate amount of protein

Improved sleep

A reduction in carbs can cause insomnia in some people. Bone broth is rich in glycine, an amino acid that has been shown to improve sleep quality. Adding bone broth to your keto diet may help you get a better night's sleep.

How to consume bone broth

Making bone broth from scratch can be time-consuming, as it needs to simmer for 8 to 24 hours. Fortunately, there are companies like Kettle & Fire that offer convenient, ready-to-consume bone broth products. Their bone broth is made from organic, grass-fed animals, free of preservatives, and simmered for 10-20+ hours to maximize nutrient extraction. You can drink their bone broth as-is or use it as a base for keto-friendly soups and recipes.

Low-carb noodle alternatives

Chicken soup is a great option for those following a low-carb diet or keto diet. However, noodles are typically not keto-friendly. Here are some low-carb noodle alternatives that you can use to make your chicken soup keto-friendly:

Shirataki Noodles

Shirataki noodles are a popular, low-carb alternative to pasta. They are made from glucomannan, a type of soluble fibre derived from the konjac plant. They are very filling yet have few calories. They can be prepared by rinsing them under hot water and warming them up, or by heating them in a skillet to remove excess water and create a noodle-like texture.

Zucchini Noodles

Zucchini noodles, or "zoodles", are a great alternative to pasta. They are firm enough to hold your favourite pasta sauce yet soft enough to satisfy your pasta cravings. To make zucchini noodles, use a spiralizer to create long strips that resemble noodles. You can also find packaged zoodles in the frozen section of most supermarkets.

Spaghetti Squash

Spaghetti squash is an excellent pasta substitute. Its yellow-orange flesh can be separated into strings that look like spaghetti noodles. It is much lower in carbs and richer in vitamins than traditional pasta. To prepare spaghetti squash, prick the squash with a fork and bake it, or slice it in half and microwave it. Once ready, use a fork to separate the flesh into spaghetti-like strings.

Cauliflower Rice

Cauliflower is a versatile vegetable that can be used as a replacement for rice or couscous. It is low in carbs and rich in nutrients. To use cauliflower as a noodle substitute, cut it into small pieces or use a food processor to create rice-sized pieces. Sauté the cauliflower in a skillet until tender.

Kelp Noodles

Kelp noodles are thin noodles made from seaweed or kelp. They are considered a superfood due to their high nutrient content, which includes vitamins, minerals, and antioxidants. Kelp noodles are low in calories and carbs, making them a good fit for a low-carb diet. They can be found in health food stores or international markets.

These low-carb noodle alternatives can be used in your chicken soup to make it keto-friendly. Remember to prepare the vegetables properly and adjust your cooking methods and times accordingly.

Spices and herbs

Fresh herbs are always best, and some of the most popular include thyme, parsley, garlic, bay leaves, basil, rosemary, marjoram, oregano, and coriander. Dried thyme and parsley can also be used if fresh is not available. Parsley can be added at the end as a garnish, and bay leaves should be removed before serving.

For a kick of freshness, lemongrass stalks or lemon zest can be added to the broth. Ginger is another option for a kick of warmth, and star anise and cloves add depth and richness.

Spices like chilli powder, smoked paprika, cumin, and black pepper are also used in keto chicken and vegetable soup.

For an Italian twist, add basil, rosemary, marjoram, and oregano, and grate some parmesan cheese on top before serving.

For a Mexican twist, replace carrots with bell peppers and add chilli powder, smoked paprika, oregano, and cumin. Serve with coriander/cilantro.

Frequently asked questions