Keto Soup Recipes for Busy People
It’s soup season! What’s better than turning up the heat on a beautiful pot of soup when it’s frosty outside? If you’re on a ketogenic diet, soup is actually one of the few comfort foods that doesn’t have to change too much to accommodate your restrictions, which makes soup season your season!
The beautiful thing about making a nice, hearty soup during one of the busiest times of year is the ability not only to cook in quantity but also to do it in a Crock-Pot or slow cooker while you’re out doing other things. Of course, you can always do it the old-fashioned way on a stove top — or the new-fashioned way, in an Instant Pot — but soup season is the perfect time to break out “set-it-and-forget-it” cooking implements that make your life easier amidst the parties, visiting families, gift shopping and traveling that comes with the holidays.
Staying on a keto diet meal plan just got that much easier.
Simple Keto Soup
If you’re trying to keep it simple, the best way to think about a low-carb, keto soup recipe is to do something you’re used to while simply leaving out the high carb foods.
Making a chicken soup? Great! Leave out the noodles and potatoes, top it with a ton of shredded cheese, and you have yourself a keto chicken soup.
What about chili? The net carbs in beans can add up quickly, so skip the beans and load up on ground beef and veggies like tomatoes, peppers, and mushrooms to give it the bulk it needs to keep you full. Top it with shredded cheddar cheese to take it over the top.
Both of these choices work like a charm in a slow cooker or Instant Pot.
Some soup recipes are already keto soup recipes without having to tweak very much at all. Our gluten-free Keto Broccoli Cheese Soup is a great example. In this version of a classic comfort food, we’ve left out the flour and cornstarch and kept the broccoli florets in tact to thicken the soup instead. Of course, the use of heavy cream, Kettle and Fire bone broth, and a crumbled bacon topper more than make up for the missing ingredients, lending a rich, high protein, high fat element to an American favorite. Just make sure you choose organic dairy and pork.
Keto Soup Recipes
While there are plenty of delicious soup recipes out there that don’t need too much tweaking to accommodate a low carb diet, some traditionally hearty soups require a little bit more finagling. Potato soup, for example, is about as high carb as it comes, so a pretty major overhaul needs to take place. The first step is replacing the potatoes with something just as creamy and flavorful: cauliflower.
If you’ve never tried a cauliflower mash, this replacement suggestion might sound crazy to you, but trust us, it’s a great swap.
Try making this “potato leek” soup from Recipe Girl using cauliflower instead of potatoes. Or go for the gold with this loaded baked “potato” soup from Kaylin’s Kitchen where she’s made the same switch. Your cauliflower soup will taste and look so much like the real thing, your dinner guests won’t believe they’re eating a low carb soup.
Truthfully, just about anything can be made into a delicious low carb meal if you get creative. The keto diet works so well because it’s filling, rich, and satisfying due to its high fat requirements. So use those requirements to your advantage and experiment with low carb recipes!
The folks at Peace, Love, and Low Carbs did that when they invented their Keto Bacon Cheeseburger Soup, and so did Lina from Hip to Save when she created her Slow-Cooker Keto Mexican Taco Soup. These are both hearty comfort food soups that will make you forget you’ve got any restrictions to your diet at all.
What About Other Restrictions?
Admittedly, the majority of the keto recipes and suggestions we’ve shared so far are pretty dairy heavy. But what if your digestive system can’t handle a broccoli cheddar soup or topping everything with cheddar or cream cheese? What if you’re lactose intolerant?
There are delicious lactose-free dairy products out there, including cream cheese, sour cream, and even some yogurts. Furthermore, the higher the fat concentration in your dairy (e.g. butter, ghee, heavy cream, hard cheeses like parmesan and romano), the less lactose there is in the dairy product. But if you’re sensitive to all forms of dairy, you might need a vegan alternative, even if you’re not vegan.
Coconut milk is an extremely delicious alternative to heavy cream in most soup recipes, and cashew cream is a wonderful replacement for cream cheese. For shredding, there are some great almond options that melt pretty well too!
Simple replacement (from heavy cream to coconut milk) is adequate in most situations, but in some cases, coconut milk should actually be the go-to! A seafood chowder or creamy broccoli soup does great with coconut milk instead of heavy cream. If you’re looking for more worldly dishes to try at home, consider this coconut thai soup by Gnom-Gnom or a tom kah gai (coconut chicken soup) by Ketogasm. Both call for coconut milk from the start.
There’s a world of possibilities when it comes to soup recipes that can accommodate a low carb diet. Your keto lifestyle doesn’t have to go down the tubes just because it’s a busy time of year. Break out the slow cooker or Instant Pot and start whipping up some delicious keto soups. You’ll have a nice warm dinner and leftovers to save you time later in the week. Who knows, soup season might become your new favorite season!
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