Keto And Soups: What's The Deal?

Soup can be a great option for those on a keto diet, as long as it's made with low-carb ingredients. While some store-bought soups may be keto-friendly, it's always a good idea to check the labels for hidden additives and sugars. The best way to ensure your soup is keto-compliant is to make it yourself using keto-friendly ingredients like bone broth, healthy fats, low-carb vegetables, and protein sources such as chicken or beef. With the right ingredients and some creativity, you can enjoy a variety of delicious and comforting keto soups.

Keto soup recipes

Soup is a great way to stay warm and cozy while sticking to your keto diet. Here are some delicious and keto-friendly soup recipes to try:

Keto Broccoli Cheddar Soup

This soup is a delicious and comforting option, with broccoli florets and a creamy texture. You can get the recipe from Delish and feel free to add some extra broccoli for more veggies!

Roasted Butternut Squash Soup

A perfect bowl of fall in a bowl, this low-carb soup is a great choice for those chilly days. You can find the recipe on Delish.

Cream of Mushroom Soup

Cream of Mushroom Soup is an ideal match for the keto diet. It's a cozy and satisfying option. Get the recipe from Delish.

Thai Chicken Coconut Soup

This creamy and flavorful soup is a great way to enjoy the benefits of coconut milk, which is high in fat and low in carbs. You can find the recipe on Delish.

Keto French Onion Soup

A unique take on a classic soup, this keto French onion soup uses 90-second keto bread made with almond flour, butter, egg, and psyllium husk powder. It's perfect for soaking up the savory onion broth and melted cheese. You can find the recipe on Wholesome Yum.

Low-Carb Chicken Pot Pie Soup

This chicken and veggie-packed soup is a comforting and decadent option that will leave you satisfied. You can find the recipe on Peace Love and Low Carb.

Creamy Roasted Garlic and Mushroom Soup with Bacon

For a flavorful and hearty soup, try this combination of roasted garlic, mixed mushrooms, and bacon. You can use a variety of mushrooms like white button, baby bella, cremini, and oyster. The recipe is available on Peace Love and Low Carb.

Keto Clam Chowder

A keto-friendly take on the classic New England-style clam chowder, this soup leaves out the potatoes but includes bacon, sausage, and canned clams in a creamy broth. You can find the recipe on Mince Republic.

Low-Carb Zuppa Toscana

This Tuscan-inspired soup is packed with flavor and includes hot Italian sausage, cauliflower, spinach, and bacon in a luxurious broth. Make a big batch and enjoy it throughout the week. The recipe is available on Shugary Sweets.

Keto Beef and Cabbage Soup

An umami-rich blend of ground beef, carrots, pepper, and cabbage in fire-roasted tomatoes and beef broth. This soup is guaranteed to satisfy your taste buds and keep you full. You can find the recipe on Wonky Wonderful.

Keto Cheeseburger Soup

A unique and irresistible combination of bacon, ground beef, beef broth, and cream cheese, with a secret ingredient of yellow mustard for a tangy twist. You can find the recipe on Appetite for Energy.

Low-Carb Taco Soup

A versatile soup that can be made with ground chicken, beef, turkey, or even a meat substitute. It includes cream cheese for an extra-rich broth and your favorite taco toppings like avocado, tomato, and shredded cheese. Get the recipe from Gimme Delicious.

Keto Creamy Roasted Cauliflower Soup

This soup features tender roasted cauliflower simmered in a blend of vegetable broth and cashew cream, resulting in a luscious and comforting dish. You can find the recipe on Life Made Sweeter.

Low-Carb Thai Chicken Soup with Coconut Milk

Coconut milk is a must-have for keto enthusiasts, and this soup showcases it perfectly. It's high in fat, low in carbs, and adds a creamy texture to the dish. You can find the recipe on Jennifer Banz's website.

Common ingredients in keto soups

Soup is a great option for those on a keto diet, as long as it's made with low-carb ingredients. The good news is that there are plenty of tasty options to choose from, and you can still get your fill of comforting, indulgent meals.

Keto-friendly soups are usually made with vegetables, healthy fats, and protein. Here are some common ingredients to give you an idea of what to include:

Vegetables

Onion, celery, and carrots are often used as a base for keto soups. Even though onions and carrots are higher in carbs, only a small amount is needed to build flavour. Broccoli, cauliflower, spinach, kale, zucchini, and asparagus are also popular low-carb veggies to bulk up your soup.

Herbs and Spices

Dried herbs and spices are typically used, but fresh herbs from the garden can add a wonderful summery flavour. Popular choices include garlic, ginger, cumin, turmeric, thyme, and rosemary.

Meat

Meat is a great way to add protein and healthy fats to your soup. Chicken and beef are common choices and can be used to make a broth base. Bacon is also a popular addition.

Bone Broth

Bone broth is a nutrient-dense option, rich in collagen, amino acids, and minerals. It's a great way to add flavour and nutrients to your soup.

Coconut Milk or Heavy Cream

These ingredients add creaminess and flavour to your soup, creating a satisfying and indulgent meal.

Low-Carb Thickeners

Instead of using high-carb thickeners like flour or cornstarch, keto-friendly options include xanthan gum, guar gum, and psyllium husk.

Other Ingredients

Avocado, cheese, nuts, and seeds are great toppings or additions to your keto soup. They add healthy fats, flavour, and texture.

So, there you have it! A list of common ingredients to get you started on your keto soup-making journey. With these ideas, you can create delicious, satisfying meals that fit within your keto diet.

Types of keto soup

There are several types of keto-friendly soups, which can be creamy, cheesy, or dairy-free. Here are some examples:

Creamy Soups

Creamy soups are usually made with low-carb vegetables like cauliflower, broccoli, asparagus, or zucchini. Heavy cream, coconut milk, or cream cheese are added to give the soup a rich and indulgent texture. Examples include Cream of Asparagus Soup, Cream of Mushroom Soup, and Cream of Zucchini Soup.

Broth-Based Soups

Broth-based soups are made with bone broth or other types of broth, making them low in carbs and high in protein. Examples include Chicken Noodle Soup with Zucchini Noodles, Vegetable Cabbage Soup, and Thai Chicken Coconut Soup.

Meat-Based Soups

Meat-based soups, such as Chicken or Beef soup, are a good source of protein and healthy fats. Examples include Keto Chicken Soup with Cauliflower Rice, Keto Beef Stew, and Chicken Avocado Lime Soup.

Seafood Soups

Seafood soups, such as those made with shrimp or crab, are also loaded with protein and healthy fats. They can be combined with low-carb vegetables and herbs to create a delicious and nutritious soup. An example is Low-Carb Smoked Salmon Chowder.

Vegetable Soups

Vegetable soups are a delicious way to add more healthy vegetables to your meal plan. Examples include Keto Vegetable Soup, Roasted Butternut Squash Soup, and Healthy Vegetable Soup.

Tips for making keto soup

Ingredients

Keto-friendly vegetables are a must for any soup. Onions, celery, and carrots are typically the first ingredients, but because they are higher in carbs, use them sparingly. Broccoli, cauliflower, spinach, kale, zucchini, and asparagus are also great options.

Bone broth is a popular ingredient in keto soups. It is a nutrient-dense broth made by simmering bones and connective tissue from animals, and it is rich in collagen, amino acids, and minerals.

For added creaminess and flavour, use coconut milk or heavy cream. Spices and herbs such as garlic, ginger, cumin, turmeric, thyme, and rosemary can be used to add flavour and depth.

Thickeners

Use keto-friendly thickeners such as xanthan gum, guar gum, and psyllium husk powder instead of flour or cornstarch, which are high in carbs. Almond flour and coconut flour can also be used.

Healthy Fats

Add healthy fats such as avocado oil, coconut oil, ghee, or olive oil to your keto soups to help you feel satisfied and energised.

Protein

Protein is important for building and maintaining muscle and keeping you feeling full. Be sure to include enough protein in your soup by using meat, poultry, seafood, or tofu.

Customisation

Soups are easy to customise to your preferences. Feel free to use ground beef, chicken breasts or thighs, ground sausage, or even seafood interchangeably. You may just need to adjust the cooking time.

Garnishes

Every soup looks more appetising with a garnish! Fresh parsley goes with almost anything, but you can also try green onions, cilantro, or fresh basil leaves, depending on the cuisine.

Freezing

Soups are great candidates for bulk cooking! Make a big batch and freeze virtually any of them.

How to serve keto soups

There are several ways to serve keto soups. Here are some ideas:

• Keto Bread: Make keto croutons out of coconut flour bread and use them as a topping for your soup.
• Crackers: Add a little crunch to your soup with cheddar crackers or seed crackers.
• Avocado: Avocado is a great way to add healthy fats and creaminess to your soup.
• Cheese: Top your soup with grated cheddar, mozzarella, or Parmesan cheese for extra flavour and creaminess.
• Salad: Serve your soup with a healthy salad on the side.
• Nuts and Seeds: Enhance the flavour and texture of your soup by adding almonds, walnuts, or pumpkin seeds.
• Toppings: Instead of high-carb toppings like croutons, crackers, or bread, opt for low-carb options such as keto crackers, grated cheese, sliced avocado, sour cream, or roasted nuts.
• Protein and Fat: Top your soup with extra protein and fat, such as cheese, crispy bacon, or toasted nuts.

Frequently asked questions