Thickening Keto Soups: The Best Low-Carb Options

Thickening soups while adhering to a keto diet can be challenging, as traditional thickeners like flour, arrowroot, cornstarch, or potato starch are high in carbohydrates. However, there are several keto-friendly alternatives that can help you achieve the desired consistency without compromising your dietary restrictions. One popular option is xanthan gum, a soluble fibre that absorbs moisture and creates a gel-like consistency. It has zero net carbs and is perfect for thickening soups, but it should be used sparingly to avoid a slimy texture. Konjac flour, also known as glucomannan powder, is another effective thickener for keto soups, sauces, and gravies. It produces a beautiful texture and prevents separation during reheating. When using konjac flour, start with 1/2 teaspoon per cup of liquid and gradually increase until you reach the desired thickness. Guar gum, on the other hand, is more suitable for cold recipes like smoothies and ice cream, as it tends to become slimy when combined with dairy products. For a natural approach, you can also use pureed low-carb vegetables like cauliflower, broccoli, or zucchini to add thickness and nutritional value to your keto soups. Additionally, simmering your soup for an extended period can help reduce the liquid content and intensify the flavours.

Konjac flour/glucomannan powder

Konjac flour, also known as glucomannan powder, is a fantastic option for thickening keto-friendly soups, sauces, gravies, and other hot recipes. It is one of the strongest thickening agents and produces a beautiful texture.

When using konjac flour, it is important to add it in small amounts and mix it thoroughly. Start with half a teaspoon per cup of liquid and sprinkle it evenly over the surface of the soup while stirring. Continue this process until you reach the desired thickness. It is worth noting that konjac flour does not thicken instantly, so be sure to give it time to work its magic. If you add too much and your soup becomes too thick, simply add a little more liquid and stir well.

Konjac flour is also a great choice because dishes made with it reheat well. When reheated, the soup will maintain its texture and will not separate, ensuring your soup looks and tastes just as good as when it was first prepared.

Konjac flour is derived from the root of the konjac plant and is a soluble plant fibre with zero net carbs. It is an excellent choice for those following a keto diet as it can be used to make low-carb noodle replacements. In addition to its thickening properties, konjac flour can also be used in baked goods to make them softer and more flexible.

Guar gum

When using guar gum, it is important to add it to recipes in small amounts as it has a high thickening power. It is said to have eight times more thickening power than cornstarch. Guar gum can also become slimy, especially when used with dairy products such as cream and cheese. Therefore, it is not recommended for thickening sauces or reheating.

To use guar gum, simply sprinkle a small amount into your recipe while stirring continuously. Be sure to add it gradually and in minimal quantities, as too much guar gum can lead to a gummy or slimy texture.

In addition to its thickening properties, guar gum can also extend the shelf life of baked goods. It is an excellent natural alternative to traditional high-carb thickeners like flour or cornstarch, which are not suitable for keto diets.

Gelatin

When using gelatin as a thickening agent, it is typically dissolved in water before being added to recipes. It takes some time for gelatin to start thickening or setting in recipes, so it is important to be patient. Additionally, gelatin is not ideal for baking but can be used in bars and cookies to add a chewy texture.

When using gelatin to thicken keto soups, it is important to follow these key steps:

• Dissolve gelatin in water: Gelatin needs to be dissolved in water before being added to your soup. This will help it combine with the other ingredients effectively.
• Use in cold or room-temperature soups: Gelatin is most effective when used in cold or room-temperature dishes. It will not gel properly if added to hot soups.
• Add gradually and stir well: Start by adding a small amount of gelatin to your soup and stir it in thoroughly. Gradually add more gelatin until you achieve the desired thickness.
• Allow time for thickening: Gelatin takes time to thicken, so don't rush the process. Give it a few minutes to work its magic before deciding whether you need to add more.
• Be mindful of the quantity: Gelatin can be powerful, and too much can result in an overly gummy or slimy texture. It's best to start with a small amount and gradually increase as needed.

By following these steps and using gelatin as a thickening agent, you can create delicious and keto-friendly soups with a satisfying texture and consistency.

Dairy-based thickeners

• Heavy Cream: Heavy cream is a keto-friendly thickening option with more fat than regular whole milk. You can add it to your soup recipes without worrying about curdling. Whip the heavy cream until it resembles whipped cream, and then add it to your soup.
• Cream Cheese: Cream cheese is commonly used in keto recipes as it adds fat to your meal. While it makes your dish creamier, it may not significantly increase thickness. To make a noticeable difference, you may need to use a large amount, which could affect the balance of other ingredients and flavours.
• Sour Cream: Sour cream can be added to your keto soup to enhance its richness and provide a thicker, creamier texture.
• Cheese: Adding cheese to your keto soup can also help to thicken it while adding a boost of flavour.

When using dairy-based thickeners, simply add a few tablespoons of your chosen product to your soup and stir well. Allow the soup to simmer for a few minutes to thicken and for the flavours to incorporate. Remember to choose full-fat, keto-friendly options.

Vegetable purees

Firstly, choose the right vegetables. Root vegetables like potatoes, squash, sweet potatoes, and gabi are excellent thickeners due to their high starch content. Non-starchy vegetables such as broccoli, cauliflower, asparagus, and mushrooms can also be used but may require the addition of a starchy ingredient like potatoes or rice for better thickening.

When preparing your vegetables, cut them into similarly sized pieces to ensure even cooking. Cooking the vegetables in the soup itself is a great way to allow their natural starches to seep into the liquid, adding to the thickening power. Cook the vegetables until they are soft and easily pierced with a knife.

Once your vegetables are cooked, it's time to puree them. You can use a blender, food processor, or immersion blender. If using a blender, allow the vegetables to cool slightly before adding some broth or soup liquid to the blender and pureeing until smooth. Return the puree to the pot and heat it up again. An immersion blender can also be used directly in the pot for a hassle-free option.

When adding the vegetable puree to your soup, stir well to combine, and allow the soup to simmer for a few minutes to thicken further and develop its flavours. You can adjust the consistency by adding more liquid if needed.

Using vegetable purees to thicken keto soups is a healthy and flavorful way to add thickness and richness without compromising the low-carb nature of the dish. It's a simple technique that can elevate your keto soup and make it even more satisfying.

Frequently asked questions