Chicken Gnocchi Soup: A Keto Conundrum?

Chicken gnocchi soup is a popular dish, with many recipes inspired by the soup served at Olive Garden. The soup is typically made with chicken, gnocchi, vegetables, and a creamy broth. But is it keto-friendly?

The answer depends on the ingredients used and their quantities. Gnocchi is traditionally made with potato and flour, which are high in carbohydrates and therefore not keto-friendly. However, some recipes substitute cauliflower for potato, creating a low-carb, keto-friendly alternative.

When making or ordering chicken gnocchi soup, it's important to consider the other ingredients as well. For example, using heavy cream and milk will add to the carb count, while substituting cauliflower or other low-carb vegetables can reduce the carb content.

In conclusion, while traditional chicken gnocchi soup may not be keto-friendly, it is possible to make or find a version that fits within the keto diet by making smart ingredient choices.

How to make chicken gnocchi soup

Chicken Gnocchi Soup is a comforting and nourishing meal, perfect for a weeknight dinner. This recipe is inspired by the popular soup from Olive Garden but is made with cauliflower gnocchi to keep it low-carb and keto-friendly.

Ingredients:

• Olive oil
• Mirepoix (carrots, celery, onion)
• Garlic
• Chicken (boneless, skinless thighs or breasts)
• Chicken stock/broth
• Gnocchi (cauliflower or potato)
• Spinach
• Half-and-half
• Spices (salt, pepper, thyme, rosemary, bay leaves)
• Cream cheese (optional)

Method:

Start by sautéing the mirepoix (carrots, celery, onion) and garlic in olive oil over medium heat. Season with salt and pepper. Cook until the vegetables are softened, about 5 minutes.

Next, add the chicken to the pot and cover with a lid. Cook for 4 minutes on each side or until the chicken is cooked through. Remove the chicken and shred it using two forks.

Pour in the chicken stock/broth and bring it to a simmer. Add the shredded chicken back into the pot, along with the gnocchi. Cook for about 5 minutes or until the gnocchi is cooked through.

Finally, stir in the half-and-half and spinach. Cook for an additional 3-4 minutes or until the spinach is wilted. Taste and adjust seasoning, if needed.

Serve the soup with crusty bread and a simple salad.

Tips:

• For a creamy soup, stir in some heavy whipping cream or pureed cannellini beans before serving.
• If you prefer to use potato gnocchi, cook it separately according to the package instructions and add it to the soup just before serving.
• You can also add other vegetables like mushrooms, kale, or zucchini to load up on veggies.
• To make it dairy-free, omit the half-and-half and cream cheese, and thicken the soup with arrowroot powder, xanthan gum, or cornstarch.

Is chicken gnocchi soup keto-friendly?

Chicken gnocchi soup is not keto-friendly as it contains high-carb ingredients such as potato gnocchi, flour, milk, and carrots. However, you can make a few ingredient substitutions to create a keto-friendly version of this soup.

Ingredients in Chicken Gnocchi Soup

Chicken gnocchi soup typically includes chicken, potato gnocchi, spinach, carrots, celery, onion, garlic, and chicken broth. Some recipes also call for heavy cream, milk, and flour to create a thicker, creamier consistency.

Keto-Friendly Alternatives

To make a keto-friendly version of chicken gnocchi soup, you can substitute cauliflower gnocchi for potato gnocchi. Cauliflower gnocchi is made with cauliflower, potato starch, cassava flour, olive oil, and sea salt, resulting in a lower-carb option.

You can also reduce the overall carb count by using alternatives to flour, such as xanthan gum, arrowroot powder, or cornstarch. Additionally, you can replace the milk with a low-carb, non-dairy option like coconut milk or oat milk.

Recipe Adaptations

When preparing chicken gnocchi soup, you can also adjust the recipe to suit your taste preferences and dietary needs. For example, you can use chicken breasts instead of chicken thighs, or add extra vegetables like radishes, mushrooms, or zucchini.

Some recipes suggest using dried herbs like oregano instead of fresh thyme, or vegetable stock instead of chicken stock. You can also add cheese, such as parmesan, to enhance the flavour.

While traditional chicken gnocchi soup is not keto-friendly, you can easily modify the recipe to make it suitable for a keto diet. By substituting cauliflower gnocchi and making a few simple ingredient swaps, you can enjoy a delicious and comforting soup that fits within your dietary guidelines.

Chicken gnocchi soup ingredients

Chicken gnocchi soup is a rich, creamy, and flavourful dish, perfect for a comforting meal. While the ingredients may vary slightly depending on the recipe, here is a comprehensive list of what you will need to make this delicious soup:

• Butter: Salted or unsalted butter is used to sauté the vegetables and create a flavourful base for the soup.
• Olive Oil: This is used to cook the vegetables and garlic, adding a subtle fruity note to the soup.
• Onion: White or yellow onions are preferred for their sweeter taste and less intense heat than other varieties.
• Celery: Fresh celery adds an earthy flavour and a pleasant texture to the soup.
• Garlic: Fresh garlic is a must for a soup like this, adding a pungent kick to the broth.
• Flour: All-purpose flour is used to make a roux, which thickens the soup and gives it a creamy consistency.
• Half-and-Half: This provides a rich and creamy texture to the soup. For an even more indulgent option, you can substitute it with heavy cream.
• Chicken Broth: Low-sodium chicken broth is preferred to control the salt content in the soup.
• Spices: Dried thyme, dried parsley flakes, and ground nutmeg add depth of flavour to the soup.
• Carrots: Shredded or finely diced carrots provide a touch of sweetness and colour to the dish.
• Chicken: Cooked and diced chicken breast or thigh adds protein and a hearty texture to the soup.
• Gnocchi: Potato gnocchi is traditional, but cauliflower gnocchi is a popular keto-friendly alternative.
• Spinach: Fresh baby spinach adds a nutritional boost and a pop of colour to the soup.

With these ingredients, you'll be well on your way to creating a delicious and comforting chicken gnocchi soup that's sure to impress!

How to make chicken gnocchi soup creamy

Chicken gnocchi soup is a popular dish, with many recipes inspired by the soup served at Olive Garden. Here is a guide on how to make a creamy version of this soup, with tips on ingredients, preparation, and cooking methods.

Ingredients

For a creamy chicken gnocchi soup, you will need the following ingredients:

• Olive oil
• Mirepoix (carrots, celery, and onion)
• Garlic
• Chicken broth or stock
• Chicken (breasts, thighs, or leftovers)
• Gnocchi (regular, low-carb, or cauliflower)
• Half-and-half or heavy cream
• Spinach
• Spices (salt, pepper, Italian seasoning, thyme)
• Optional thickeners (cream cheese, xanthan gum, arrowroot powder, cornstarch)

Preparation

Start by preparing your ingredients. Chop or dice the mirepoix (carrots, celery, and onion) and garlic. If using raw chicken, cut it into bite-sized pieces and season with salt and pepper. If using cooked chicken, you can dice or shred it.

Cooking Method

• Heat olive oil in a large pot or Dutch oven over medium heat.
• Add the mirepoix and garlic to the pot and cook until the vegetables are softened and translucent, about 3-5 minutes.
• For extra flavor, you can season the vegetables with salt and pepper.
• Add the chicken to the pot. If using raw chicken, cook it with the vegetables until it is no longer pink. If using cooked chicken, add it to the pot with the chicken broth.
• Pour in the chicken broth and bring it to a simmer. You can also add spices like thyme or Italian seasoning at this point.
• Add the gnocchi to the pot and cook for a few minutes. If using cauliflower gnocchi, it may cook faster, so keep an eye on it to avoid overcooking.
• Pour in the half-and-half or heavy cream and add the spinach. Stir well and let the soup cook for a few minutes until the spinach is wilted.
• Taste the soup and adjust the seasoning with salt and pepper as needed.
• If you prefer a thicker soup, you can add a slurry of cornstarch and water, or other thickeners like cream cheese, xanthan gum, or arrowroot powder.
• Serve the soup hot, optionally garnished with Parmesan cheese or other herbs.

Tips and Variations

• You can use regular potato gnocchi or low-carb/cauliflower gnocchi, depending on your dietary preferences.
• If using cauliflower gnocchi, consider cooking it separately in a pan with olive oil or in an air fryer before adding it to the soup to enhance its texture and flavor.
• For a dairy-free version, omit the half-and-half or cream and use cashew milk or other plant-based milk instead.
• Feel free to add more vegetables or spices to suit your taste. Mushrooms, zucchini, and radishes are great additions.
• If you're short on time, use a slow cooker or instant pot to prepare the soup. Follow the manufacturer's instructions for adapting recipes.

How to make chicken gnocchi soup in an instant pot

Ingredients:

• 1 tablespoon olive oil
• 1 clove garlic, minced
• 1 small white onion, diced
• 2 stalks celery, chopped
• 4 cups chicken broth
• 1 cup spinach, chopped
• 2 cups rotisserie chicken, chopped into mini pieces
• 1/2 cup onion, diced
• 3 garlic cloves, minced
• 2 cups half-and-half
• 1 stalk celery, diced
• 1/2 carrot, shredded
• 1 cup fresh spinach, chopped
• 1 tablespoon olive oil
• 16 ounces low-carb gnocchi
• Salt and pepper, to taste

Method:

• Prepare the veggies by dicing, chopping, and julienning all ingredients ahead of time.
• Set the Instant Pot on Sauté and add olive oil and butter.
• Add in garlic, carrots, onion, and celery.
• Stir in 4 cups of chicken broth, stirring frequently.
• Sauté for about 5 minutes, stirring occasionally.
• Add in rotisserie chicken and thyme.
• Season with salt and pepper to taste.
• Set the Instant Pot to Soup and set the timer for 15 minutes.
• Allow the Instant Pot to release pressure naturally for about 5 minutes, then quick-release the remaining pressure.
• Return to Sauté and add in gnocchi, Half & Half, spinach, and flour.
• Sauté for about 5 minutes, stirring frequently.
• Garnish with mozzarella cheese and serve with breadsticks or garlic bread.

Tips:

• Using juicy and flavorful rotisserie chicken really makes this soup stand out.
• The Instant Pot heats up fast on the Sauté setting, so it's ideal to have everything ready to go.
• This recipe uses two settings: Sauté and Soup.
• The recipe takes about 30 minutes and serves about 6 people.
• You can use gluten-free gnocchi and substitute flour with cornstarch to make the soup gluten-free.

Frequently asked questions