Egg Drop Soup: Keto Weight Loss Friend Or Foe?

Egg drop soup is a delicious and comforting meal, but is it keto-friendly for weight loss? The answer is yes! This traditional Chinese soup is perfect for those following a keto diet as it is low in calories and carbs while being high in protein. The soup typically includes a rich broth, eggs, and Asian flavours such as soy sauce and green onions.

The key to keeping egg drop soup keto-friendly is to avoid adding corn starch, which is often used as a thickener. Instead, the soup can be thickened with a tiny sprinkle of xanthan gum or by adding an extra egg. This soup is also customizable, with options to add vegetables, protein, and spices to suit individual tastes and preferences.

So, if you're looking for a tasty and satisfying keto-friendly meal option that can be easily customized, egg drop soup is an excellent choice.

How to make keto egg drop soup

Ingredients

Firstly, you'll need to gather your ingredients. The quantities listed here serve two people.

• 2 cups of chicken broth (not low-sodium)
• 2 teaspoons of reduced-sodium soy sauce (or a gluten-free alternative)
• A pinch of Diamond Crystal kosher salt
• A pinch of garlic powder
• 1 large green onion, chopped (green parts only)
• 2 large eggs

You can also add in some carrots and mushrooms for a bit of extra flavour and texture.

Method

• Heat the broth and soy sauce in a medium pot over medium-high heat.
• While the broth is heating up, whisk the eggs with the salt and garlic powder in a spouted measuring cup.
• When the broth starts to boil, use a non-slotted spoon to stir the soup.
• Slowly drip the egg mixture into the broth, continually stirring as you pour. Make sure you stir in the same direction.
• As soon as you're done pouring in the eggs, remove the soup from the heat and pour it into bowls.
• Garnish with chopped green onions and serve.

Tips

• If you want to make the soup thicker, add a bit of xanthan gum.
• If you want to make the soup thinner, add more broth or water.
• To prevent rubbery eggs, avoid overcooking them.
• To make the egg ribbons, pour the eggs slowly from a height and let them sit for a moment before gently stirring.
• This soup can be stored in the refrigerator for up to 3-4 days but does not freeze well.

Ingredients and recipe

Keto egg drop soup is a simple, tasty, and healthy dish that can be made in minutes. It is a great option for those looking for a low-carb, gluten-free, and keto-friendly meal. Here is a detailed guide on the ingredients and recipe for this delicious soup.

Ingredients:

The ingredients for keto egg drop soup are simple and easily accessible. Here is a list of what you will need:

• Chicken broth/stock or vegetable broth
• Eggs
• Soy sauce, tamari, or coconut aminos
• Fresh ginger or ginger paste
• Garlic powder or garlic salt
• Green onions/scallions
• Sesame oil
• Salt and pepper to taste
• Optional: red pepper flakes, sriracha sauce, xanthan gum, or corn starch

Recipe:

The recipe for keto egg drop soup is quite straightforward and can be customized to your preference. Here is a step-by-step guide:

• Heat a medium pot over medium-high heat.
• Add chicken broth, soy sauce (or tamari/coconut aminos), ginger, garlic powder/garlic salt, and sesame oil to the pot.
• Bring the mixture to a boil and stir well to combine all the ingredients.
• In a separate bowl, beat the eggs. You can add a few cranks of black pepper to the eggs for extra flavour (optional).
• While constantly stirring the broth mixture, slowly pour in the beaten eggs in a steady stream. Continue stirring to create delicate egg ribbons.
• Add sliced green onions/scallions to the pot and season with salt and pepper to taste.
• Divide the soup into bowls and serve immediately. Garnish with chopped green onions/scallions if desired.

Tips and Variations:

• For a thicker soup, you can add a thickening agent like xanthan gum or corn starch. Mix it with the cold broth before heating to avoid clumping.
• If you prefer a thinner soup, simply add more broth or water.
• To make the soup spicier, add a sprinkle of red pepper flakes or sriracha sauce.
• For a vegetarian option, use vegetable broth instead of chicken broth.
• You can also add protein or vegetables like chicken, tofu, mushrooms, or zucchini to the soup for extra nutrition and flavour.
• This soup does not store well, as the eggs tend to become rubbery when reheated. It is best to make and consume it fresh.

Keto egg drop soup is a delicious and healthy option that can be easily customized to your taste preferences. It is a simple and quick meal perfect for those following a keto or low-carb diet. Enjoy experimenting with the ingredients and finding your favourite variations!

How to prevent rubbery eggs

To prevent rubbery eggs, it's important to follow a few key steps when making egg drop soup. Here are some detailed instructions to ensure your eggs are perfectly cooked:

• Start by heating the broth: In a medium pot, heat the chicken broth along with any desired seasonings and ingredients like sesame oil, salt, garlic powder, and soy sauce. This forms the base of your soup.
• Prepare the eggs: While the broth is heating up, crack and whisk the eggs in a separate spouted measuring cup or bowl. You can also add a pinch of salt and garlic powder to the eggs for extra flavour.
• Create a gentle simmer: It's crucial to get the broth temperature just right. Bring the broth to a gentle simmer, not a rapid boil. A gentle simmer ensures the broth is hot enough for the eggs to form ribbons without overcooking them.
• Slowly drizzle the eggs: Once your broth is at the right temperature, use a non-slotted spoon to stir the soup in one direction. Slowly drizzle or drip the beaten eggs into the broth, continuously stirring as you pour. This step is key to preventing rubbery eggs.
• Let the eggs set: After you've finished pouring the eggs, resist the urge to stir right away. Let the eggs sit in the hot broth for a few seconds. This will allow them to start cooking and form delicate ribbons.
• Gently whisk the eggs: Use a pair of chopsticks or a fork to gently whisk the eggs, separating them into soft, fluffy ribbons. Be careful not to overmix, as this can also lead to rubbery eggs.
• Serve immediately: Egg drop soup is best enjoyed fresh and hot. Serve it immediately after preparing, garnished with chopped green onions if desired.

By following these steps, you can ensure that your egg drop soup has perfectly cooked eggs without any rubbery texture. Enjoy your delicious and comforting bowl of soup!

How to make a thicker soup

Egg drop soup is a keto-friendly meal that can aid in weight loss. It is low in calories and carbs, high in protein, and can be very filling, making it a good option for those looking to shed some pounds.

Now, here are some tips on how to make a thicker soup:

Use a Butter and Flour Paste

A beurre manié, or butter and flour paste, can be used to thicken soup. Simply mix equal parts soft butter and flour to form a smooth paste. Then, while your soup is simmering, stir the paste into the pot. The butter will help distribute the flour evenly throughout the liquid, resulting in a rich and creamy texture.

Add Cream or Yogurt

Stirring in a spoonful of thick yogurt or cream can be an effective way to thicken a soup, especially if it already has a creamy or blended base. However, be careful not to boil the soup after adding these dairy products, as they may cause the soup to split.

Use Cornstarch or Cornflour

Cornstarch and cornflour are popular choices for thickening soups. Mix a tablespoon of either cornstarch or cornflour with 2-3 tablespoons of your soup in a separate bowl until you have a smooth mixture. Then, stir this mixture back into your soup and bring it to a simmer. The starch granules will burst and thicken your soup, while also cooking out any floury taste.

Blend Starchy Ingredients

If your soup contains starchy ingredients like potatoes, beans, rice, or pasta, you can blend a portion of these ingredients with the broth and then stir the remaining whole ingredients back in. This will give your soup a thicker, creamier texture.

Add Lentils or Rice

Blended lentils and rice can also add body and thickness to your soup. Red lentils work well in tomato-based soups, while rice can be used in green soups or soups with a vegetable base like cauliflower. Simply cook the lentils or rice until tender, then blend them into your soup.

Use Chicken Stock Instead of Broth

If you're making egg drop soup or any other soup that calls for broth, consider using chicken stock instead. Chicken stock tends to have a thicker consistency than chicken broth, giving your soup a heartier texture.

Serving suggestions

Egg drop soup is a versatile dish that can be served in a variety of ways and paired with numerous sides. Here are some serving suggestions to elevate your egg drop soup experience:

Appetizer or Starter:

Consider serving egg drop soup as an appetizer or starter for your Asian-themed dinner. Its light and savoury nature makes it an ideal prelude to the main course.

Light Lunch:

Egg drop soup also works well as a light lunch option. Pair it with some cauliflower fried rice or egg roll in a bowl for a satisfying and nutritious midday meal.

Dinner Companion:

This soup can be a delightful companion to your dinner spread. Serve it alongside sweet and sugar-free keto teriyaki chicken, beef and broccoli, or paleo sweet and sour chicken for a well-rounded meal.

Customise with Vegetables:

Feel free to add vegetables to your egg drop soup. Mushrooms, green onions, zucchini, bok choy, and spinach are excellent choices that can enhance the flavour and nutritional profile of the dish.

Protein Boost:

For a heartier meal, consider adding protein to your soup. Cooked chicken cubes, tofu, or tiny meatballs can turn your soup into a complete meal, providing both flavour and substance.

Spicy Kick:

If you enjoy a bit of spice, add a sprinkle of red pepper flakes or a dash of sriracha sauce to your soup. This simple addition can elevate the flavour profile and add a nice kick to your meal.

Garnishes:

Garnishes can enhance the presentation and flavour of your soup. Green onions, sesame oil, sesame seeds, and crunchy wonton strips are excellent choices to top off your soup.

Freezing and Storage:

Egg drop soup is best enjoyed fresh, but if you have leftovers, you can store them in an airtight container in the refrigerator for up to 3-4 days. However, it is not recommended to freeze the soup as it can affect the texture of the eggs.

Pairings:

Egg drop soup pairs well with a variety of Asian-inspired dishes. Try it with cauliflower fried rice, sweet and sour chicken, keto teriyaki chicken, or beef and broccoli for a delightful culinary experience.

Frequently asked questions