Soups For Keto Diet: What's Good And Bad?

Soup can be a great option for those on a ketogenic diet, as long as it's made with keto-friendly ingredients. The keto diet is a very high-fat, moderate protein, and very low-carb approach to eating. Soups can be a convenient and tasty way to stay on track with your diet, even when it's chilly outside.

When choosing a keto-friendly soup, it's important to avoid soups with rice, pasta, beans, or potatoes. Instead, opt for soups made with low-carb ingredients such as bone broth, keto vegetables, protein sources like chicken or beef, and healthy fats like avocado or olive oil.

There are plenty of delicious keto-approved soup recipes to choose from, including broccoli cheddar soup, roasted butternut squash soup, and chicken avocado lime soup. You can also make your own soup at home by adding your favourite keto-friendly ingredients to a broth.

So, if you're following a keto diet, don't be afraid to indulge in a warm and comforting bowl of soup!

Keto-friendly ingredients: bone broth, keto vegetables, protein, and healthy fats

Soups can be a great addition to a keto diet, and there are plenty of keto-friendly ingredients to choose from. Here are some tips for incorporating bone broth, keto vegetables, protein, and healthy fats into your keto-approved soups.

Bone Broth

Bone broth is an excellent base for keto-friendly soups. It is made by simmering animal bones, typically chicken or beef, with water, fresh herbs, and acid (such as apple cider vinegar) for an extended period. Bone broth contains collagen, which has numerous health benefits, including improving gut health, reducing inflammation, and supporting joint health. When selecting a bone broth, choose one with low carb and high-fat content, such as chicken bone broth, which has 0 carbs and 1 gram of fat. Bone broth also helps maintain electrolyte balance, as it contains calcium, sodium, potassium, and magnesium, which are essential on a low-carb diet.

Keto Vegetables

Non-starchy vegetables are ideal for keto-friendly soups. Vegetables like cauliflower, broccoli, zucchini, asparagus, and cabbage are excellent choices as they are low in carbs and can be easily incorporated into soups. For example, you can substitute cauliflower for potatoes in a potato soup to reduce the carb content. Sautéing vegetables in olive or canola oil before adding them to the soup can also enhance their flavour and nutritional profile.

Protein

When it comes to protein, opt for higher-fat cuts such as dark meat poultry with skin or ground meats. These options fit well within the keto diet's macronutrient requirements and can be incorporated into dishes like keto chili. For example, you can brown ground beef with chopped bell peppers, onions, and oil, then add garlic, tomatoes, chili seasoning, and beef broth for a hearty and keto-friendly meal.

Healthy Fats

Cream-based soups can be made keto-friendly with a few modifications. Cheese and cream bases offer nourishing fats, but it's important to consider the inherent carbs in dairy and watch out for hidden fillers. Broth-based soups, such as French onion soup without the bread, are also excellent choices as they provide necessary electrolytes and can be topped with a small amount of cheese for added flavour.

Non-keto ingredients: starchy vegetables, grains, and high-carb thickeners

Starchy vegetables, grains, and high-carb thickeners are not keto-approved and should be avoided when making soup.

Starchy vegetables like potatoes, carrots, and other root vegetables are not suitable for a keto diet due to their high carbohydrate content. Instead, opt for non-starchy, low-carb vegetables such as broccoli, cauliflower, spinach, kale, zucchini, and asparagus. These vegetables are keto-friendly and can be used generously in your soups.

Grains such as rice and barley are also not keto-approved. These grains are high in carbohydrates and can quickly exceed your daily carb limit. It is best to avoid them and choose alternative ingredients when making soup.

Additionally, thickeners commonly used in soups, such as flour and cornstarch, are considered high-carb and should be limited or avoided on a keto diet. Instead, you can use keto-friendly thickeners like xanthan gum, guar gum, psyllium husk powder, almond flour, or coconut flour. These alternatives will help you achieve the desired consistency without adding excessive carbohydrates.

It is important to note that the key to a successful keto diet is not just limiting carbohydrates but also ensuring adequate protein and healthy fat intake. When making soup, focus on including a variety of low-carb vegetables, healthy fats such as avocado oil or butter, and protein sources like meat, poultry, or seafood.

By avoiding starchy vegetables, grains, and high-carb thickeners, and choosing keto-approved alternatives, you can create delicious and nutritious soups that align with your dietary goals.

Keto soup recipes: creamy soups, broth-based soups, meat-based soups, seafood soups, and vegetable soups

Keto Soup Recipes

Creamy Soups

Creamy soups are typically made with low-carb vegetables like cauliflower, broccoli, asparagus, or zucchini, and a healthy fat source like heavy cream, coconut milk, or cream cheese. Here are some ideas for creamy keto soups:

• Cream of Asparagus Soup
• Cream of Mushroom Soup
• Cream of Zucchini Soup
• Creamy Roasted Cauliflower Soup
• Creamy Tuscan Chicken Soup
• Creamy Keto White Chicken Chili
• Creamy Roasted Garlic and Mushroom Soup with Bacon
• Creamy Meatball Soup

Broth-Based Soups

Broth-based soups are an excellent option for keto dieters as they are usually low in carbs and can be made with bone broth, which is nutrient-dense. Here are some keto-friendly broth-based soup ideas:

• Chicken Noodle Soup (using zucchini noodles or cauliflower rice)
• Thai Chicken Coconut Soup
• Keto French Onion Soup
• Keto Clam Chowder
• Low-Carb Zuppa Toscana
• Chicken Chile Verde Soup
• Chicken Avocado Lime Soup

Meat-Based Soups

Meat-based soups are a good source of protein and healthy fats. Here are some ideas for keto-friendly meat-based soups:

• Bacon Cheeseburger Soup
• Chicken Pot Pie Soup
• Beef and Cabbage Soup
• Keto Beef Stew
• Chicken Cordon Bleu Soup
• Chicken and Dumplings Soup
• Chicken Spinach Artichoke Soup

Seafood Soups

Seafood soups are an excellent source of protein and healthy fats. Here are some ideas for keto-friendly seafood soups:

• Shrimp and Bacon Chowder
• Seafood Stew (using a variety of seafood and a tomato base)
• Keto Clam Chowder
• Keto Shrimp and Bacon Chowder

Vegetable Soups

When making keto vegetable soups, it is important to choose low-carb vegetables such as broccoli, cauliflower, spinach, kale, zucchini, and asparagus. Here are some ideas for keto-friendly vegetable soups:

• Keto Vegetable Soup
• Vegetable Cabbage Soup
• Low-Carb Taco Soup
• Low-Carb Lasagna Soup
• Bok Choy Egg Drop Soup
• Keto Beef and Cabbage Soup

Tips for making keto soups: use low-carb ingredients, healthy fats, and low-carb broths

To make keto-friendly soups, it's important to use low-carb ingredients, healthy fats, and low-carb broths. Here are some tips to help you create delicious and keto-approved soups:

Use Low-Carb Ingredients

Avoid starchy vegetables like potatoes, carrots, grains, rice, and barley. Instead, opt for low-carb vegetables such as spinach, kale, zucchini, cauliflower, broccoli, asparagus, and cabbage. These vegetables make an excellent base for your soup and will keep it keto-friendly.

Healthy Fats

Adding healthy fats to your soup will not only make it more keto-compliant but also add richness and flavour. Use ingredients like avocado oil, coconut oil, olive oil, ghee, butter, or heavy cream. Additionally, coconut milk and cream cheese can add creaminess and flavour to your soup.

Low-Carb Broths

Using a low-carb broth as your soup base is essential. Bone broth, chicken broth, or beef broth are excellent options as they are generally low in carbs and can provide a rich flavour. You can also make your own broth to ensure it's keto-friendly and avoid store-bought options, which may contain hidden carbs.

Thickeners

If you're looking to thicken your soup, avoid high-carb thickeners like flour or cornstarch. Instead, opt for keto-friendly alternatives such as xanthan gum, guar gum, psyllium husk, almond flour, or coconut flour. These thickeners will help you achieve the desired consistency without adding extra carbs.

Customisation

Soups are highly customisable, so feel free to experiment with different ingredients. You can use ground beef, chicken breasts, thighs, ground sausage, or even seafood. Just adjust the cooking time accordingly. Additionally, you can use cauliflower rice, zucchini noodles, or spaghetti squash to mimic the texture of rice, pasta, or potatoes.

Garnishes

Don't forget to garnish your soup! Fresh herbs like parsley, green onions, cilantro, or basil leaves can enhance the flavour and make your soup more appetising.

By following these tips and using low-carb, high-fat ingredients, you can create delicious and satisfying keto-approved soups that will keep you on track with your diet.

How to serve keto soups: add keto bread, crackers, avocado, cheese, salad, or nuts and seeds

There are many keto-friendly options to serve with soup, including keto bread, crackers, avocado, cheese, salad, or nuts and seeds.

Keto bread is a great option for those who want something to dip into their soup. Some examples include keto garlic and rosemary focaccia, keto parmesan croutons, and keto cloud bread.

For a crunchier option, keto crackers are a perfect side. You can make your own low-carb crackers with parmesan cheese, almond flour, and water.

Avocado is another great addition to soup, either as a topping or blended into the soup itself, like in this bacon avocado soup recipe.

Cheese also pairs well with soup, especially when melted on top. A classic example is broccoli cheddar soup, which can be made keto-friendly with just a few simple substitutions.

Salads are another keto-friendly option to serve with soup. For example, a salad with avocado, bacon, and garlic dressing would pair well with a variety of soups.

Finally, nuts and seeds can add a crunchy texture and extra flavour to your soup. Some keto-friendly options include pecans, walnuts, and almonds.

So, whether you're looking for something crunchy, cheesy, or fresh, there are plenty of keto-approved options to serve with your favourite soups.

Frequently asked questions