Dante Carrillo
The Atkins diet is a low-carbohydrate diet, usually recommended for weight loss. It involves eating high-protein, high-fat foods, while avoiding foods with a high carbohydrate content. The diet is divided into four phases, with the first phase being the most restrictive, limiting daily carbohydrate intake to 20 grams. As the diet progresses, more carbohydrates are gradually introduced. While the diet advises against certain food groups, it does not restrict the amount of food consumed. So, is soup on the menu?
| Characteristics | Values |
|---|---|
| Carbohydrate content | Low |
| Calories | Low |
| Ingredients | Chicken, beef, shrimp, crab, clams, bacon, vegetables, cheese, cream, broth, spices |
| Types | Roasted red pepper, chicken, beef chilli, seafood chowder, butternut squash, vegetable, tortilla, cauliflower and celery root-based, spinach-artichoke, mushroom, Italian-style vegetable |
| Preparation method | Slow cooker, instant pot, stove |
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What You'll Learn
Low-carb soup recipes
There are many low-carb soup recipes that are suitable for the Atkins diet. Here are some ideas and recipes to get you started:
Keto Chicken Soup
This soup is loaded with juicy chicken, tender veggies, and a warming broth. It is comforting and healthy, with only 3 grams of net carbs per serving. To make it, you'll need chicken thighs, vegetables like onions, carrots, celery, garlic, and mushrooms, and chicken broth. Cook the vegetables in oil until tender, add the chicken and broth, and simmer for at least 20 minutes for maximum flavour.
Roasted Red Pepper Soup
A creamy, indulgent soup with a twist on the classic tomato soup. It uses chicken or vegetable broth and heavy cream, with a sprinkle of Parmesan cheese.
Quick Seafood Chowder
A delicious and quick seafood chowder with clams, crabmeat, and shrimp. It comes together in just 30 minutes and is perfect for a cosy night in.
Butternut Squash Soup
A low-carb version of the classic butternut squash soup, using a combination of butternut and yellow summer squash to reduce carbs.
Cauliflower and Celery Root Soup
A low-carb alternative to potato soup, this soup uses cauliflower and celery root to create a similar texture with a fraction of the carbs. Top it with your favourite baked potato toppings for a comforting, satisfying meal.
Bacon Cauliflower Soup
A rich and warming soup with bacon creating the base flavour and cauliflower adding a creamy texture. Fresh sage adds depth to this appetizer soup.
Spinach-Artichoke Soup
A slow cooker soup that combines the flavours of spinach and artichoke dip with the added protein of chicken. This is a great make-ahead lunch option.
Philly Cheesesteak Soup
A low-carb soup inspired by the flavours of a Philly cheesesteak sandwich.
Thai-Inspired Soup
A low-carb soup with a combination of onion, coconut milk, and spices, inspired by Thai flavours.
Tuscan Soup
A classic Tuscan soup typically includes potatoes, but a low-carb version uses cauliflower instead.
Lemon Tarragon Soup
A creamy, low-carb soup with a springtime twist, featuring tangy lemon and sweet tarragon.
Meatball Soup
A comforting and simple low-carb soup with homemade meatballs, beef broth, kidney beans, vegetables, and pasta.
There are endless possibilities for low-carb soup recipes, so feel free to experiment with your favourite ingredients and flavours!
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Keto chicken soup
The Atkins diet is a low-carb diet, usually recommended for weight loss. It is similar to the keto diet, which is also low-carb, but Atkins allows for a slow increase in carb consumption over time, while keto keeps carbs low to allow for ketosis and fat burning.
Since the Atkins diet is low-carb, it is not surprising that soup—which tends to be made with meat, vegetables, and broth—is a suitable meal option. In fact, chicken soup is a great option for the Atkins diet, as chicken is listed as an approved food, and low-carb vegetables are encouraged.
Ingredients:
- Olive oil
- Soup vegetables (onions, carrots, celery, and garlic)
- Salt and pepper
- Chicken broth (homemade or store-bought, but ensure it has no added sugar)
- Bay leaves
- Chicken thighs (bone-in, as they are juicier and harder to overcook)
- Cauliflower rice (optional)
- Lemon juice and parsley
Instructions:
- Heat oil in a saucepan over medium heat.
- Sauté the veggies with salt and pepper to taste.
- Add the chicken broth and bay leaves.
- Add raw chicken and allow to simmer for at least 20 minutes. The longer you cook, the more flavourful it becomes, and the chicken will fall off the bone.
- (Optional) Add keto noodles or cauliflower rice for extra bulk and nutrients.
- Stir in lemon juice and parsley before serving.
For a creamier soup, you can add heavy cream, sour cream, or cream cheese to taste. You can also stir in a little butter before serving, unless you want to keep it dairy-free.
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Broth-based soups
There are many delicious broth-based soup recipes that are suitable for the Atkins diet. For example, a roasted red pepper soup is a tasty, low-carb option. This soup uses chicken broth and heavy cream to create a creamy texture, with a sprinkle of Parmesan cheese for an indulgent touch. For vegetarians, vegetable broth can be used instead of chicken broth. This soup is a great way to enjoy the taste of tomato soup with added richness.
Another option is a quick seafood chowder. This soup can be made in just 30 minutes and includes clams, crabmeat, and shrimp. It is a perfect choice for those who enjoy seafood and want a comforting, hearty meal.
A third option is a keto chicken soup, which is loaded with healthy vegetables and chicken. This soup is a great source of nutrients and is perfect for any low-carb diet plan. It includes ingredients such as mushrooms, squash, and swiss chard, which add colour, texture, and important vitamins and minerals.
In addition to these recipes, there are many other broth-based soups that can be adapted for the Atkins diet. For example, a low-carb chicken soup can be made by sautéing vegetables in coconut oil instead of butter and adding chicken broth and shredded cheddar cheese. This is a delicious and healthy option that can be customised with different ingredients, such as barley or tortilla chips.
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Potato soup alternatives
If you're looking for a potato soup alternative, there are several options that can be considered, depending on the specific requirements and preferences of the individual. Here are some suggestions for alternatives to potato soup, particularly for those following a low-carb diet like Atkins:
Cauliflower and Celery Root Soup
For those missing the comfort of a creamy potato soup, a cauliflower and celery root-based alternative can be a great option. This soup provides a similar texture to potato soup, with a fraction of the net carbs. The toppings can also be chosen to enhance the flavour and create a loaded baked potato experience.
Turnips
Turnips are another excellent low-carb option to create a similar texture to potato soup. They have a slightly more earthy taste than potatoes, but this can add a welcome flavour twist to the dish. Turnips are also a good source of potassium.
Radishes
Japanese Daikon Radishes, in particular, can be a great substitute for potatoes in soup. When boiled, they are said to taste very similar to little red potatoes. Red radishes can be cut into cubes and added directly to the soup, retaining their texture while losing their earthy flavour.
Butternut Squash
Butternut squash has a subtly sweet flavour and creamy texture that can add depth to potato soup alternatives. It will impart an orange colour to the dish and is a good source of vitamins.
Other Options
Other vegetables that can be used as potato substitutes in soups include zucchini, carrots, parsnips, rutabagas, and sweet potatoes. These alternatives offer varying textures and flavours that can enhance a soup's overall taste and appearance.
It is important to note that some of these substitutes, like sweet potatoes and carrots, may result in a more orange-coloured soup, while zucchini can add a green hue. Additionally, some options, like cauliflower and zucchini, may be significantly more watery than potatoes, so adjustments may be needed.
For those following a low-carb diet like Atkins, these alternatives can be a great way to enjoy a comforting bowl of soup without compromising their dietary preferences.
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Cream-based soups
The Atkins diet is a low-carb lifestyle that does not restrict the consumption of tasty, warming, and comforting soups. In fact, the official Atkins website has a whole section dedicated to soup recipes that are permitted on any Atkins phase.
Another cream-based soup idea is a cauliflower and celery root soup, which offers the texture and flavor of potato soup without the carbs. This soup can be topped with ingredients such as cheese and bacon bits to create a loaded baked potato flavor.
For those who enjoy seafood, a quick seafood chowder can be prepared with clams, crabmeat, and shrimp. This soup is perfect for a cozy night in and can be made in just 30 minutes.
Additionally, a keto chicken soup is a healthy and delicious option that is loaded with vegetables and chicken. This soup has the added benefit of being low-calorie, keto-friendly, paleo, and super healthy. It is a great choice for a gloomy and cold day.
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Frequently asked questions
The Atkins diet is a low-carb diet, usually recommended for weight loss. People on the Atkins diet are told to avoid or limit foods containing sugar, refined grains, "diet" and "low-fat" foods, high-carb fruits, starchy vegetables, and legumes.
The Atkins diet allows for the consumption of meats, low-carb veggies, and healthy fats. It also allows for the addition of fruits, vegetables, and whole-grain foods after the initial two-week induction period.
Yes, soup is allowed on the Atkins diet as long as it is low-carb. There are several low-carb soup recipes that are specifically designed for people on the Atkins diet, including butternut squash soup, avocado cream soup, and cauliflower soup.
Some examples of low-carb soups that are suitable for the Atkins diet include beef bourguignon soup, Italian-style vegetable soup, and taco soup.
