Easy Keto Hot And Sour Soup With Pork
The flavors pop in this deliciously easy keto hot and sour soup with pork. From Thai chili to ginger and the sour of rice vinegar, the soup perfectly pairs with ground pork. Top it off with sliced green onions, and its a fabulous protein-packed low carb family dinner.
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What Makes This Recipe Special
- Fast. This amazingly satisfying soup is ready to eat in under 30 minutes.
- Easy. Only two steps to make this Egg Drop Soup. SO. EASY.
- Keto. One carb per serving is a dream for someone living a low-carb lifestyle!
- Rich in flavor while still being incredibly filling and authentic tasting.
Low carb and gluten-free dieters rejoice! Not only is this Hot and Sour Egg Drop Soup VSG friendly, but it’s low carb, high in protein and gluten-free.
Not to mention it is absolutely delicious and it’s done in only 20 minutes. No long cook and preparation times here. Just quick, simple and to the point.
Helps Decrease The Inflammatory Response
Since a typical sweet and sour soup recipe includes chicken broth or broth, it is known to prevent the movement of white blood cells or neutrophils responsible for inflammation Symptoms are very similar to those of a cold, i.e., cough and mucus buildup.
Researchers believe hot sour soup, and other similar soups could help reduce the effect of neutrophils in people.
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General Tips For Eating At A Chinese Restaurant On Keto
- Always ask the server about sugar and corn starch in the sauces. I cant emphasize this one enough those will be the main sneaky culprits that could kick you out of ketosis
- Bring a small container of oil to add to your food in case there isnt enough fat, especially with steamed options
- Ask for soy sauce to add more flavor to your food, but avoid any sugary sauces, such as oyster sauce, duck, or hoisin sauce
- At many Chinese restaurants, you can ask the kitchen to fry an egg and put it on top of your food for added fat and flavor
- If you know youre going to be eating Chinese food on a specific day, try to limit your carbs during other meals so that you can be more flexible at the restaurant. For example, if you know youre going to get Chinese takeout for dinner, try to eat eggs and bacon for breakfast and then cheese and turkey breast for lunch. If you eat little to no carbs for breakfast and lunch, you can eat more carbs at dinner and still stay within your macros
- Tips for eating keto at a Chinese buffet: stick to protein and veggie dishes with thin sauces , avoid anything breaded or fried, if something tastes sweet then it has sugar , even at a buffet you can still talk to a server or manager to find the best options on the buffet line for you ask about what has the LEAST added sugar and starch
Did you pick up some new tips about how to eat Chinese food on keto? Do you have any helpful tips of your own? Comment below and join the conversation!
Is Chinese Food Keto Friendly
In general Chinese food can be keto friendly, if you know what to order. The biggest keto offender with Chinese food is hidden sugar and corn starch in the sauces! Even seemingly healthy dishes like chicken and broccoli can contain loads of sugar and corn starch. Neither of these ingredients is keto friendly These are the two biggest ingredients you have to watch out for when eating out at a Chinese restaurant on keto.
Other foods to avoid when eating Chinese food on keto include:
- Dumplings or postickers
- Most sauces including sweet and sour, kung pao, general tsos, oyster, plum, and duck sauce
While this may seem like a restrictive list, theres still plenty of Chinese dishes for you to enjoy on keto if you know how and what to order. Well discuss that in the next section.
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Every Good Soup Starts With A Solid Flavor Base
Let me show you how to make my Chinese Paleo Hot and Sour Soup thats healthy, low carb and Paleo, Whole30, Gluten-free, and with AIP and Keto suggestions.
Every good soup made from scratch starts with a solid flavor base. And in my book that means using Asian aromatics plus a protein. Sauté the aromatics with seasoned protein first to help create a lovely flavor foundation base.
With this in mind, what you do next is absolutely crucial.
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Avoid Breaded And Water
Breaded and fried meats are common at Chinese buffets, especially in dishes like General Tsos chicken, butterfly shrimp, and sweet and sour chicken. Thick breading and sugary sauces make these dishes too high in carbs to be keto-friendly.
When dining out, you should also try to avoid water-velveted meats if you know they were marinated in cornstarch rather than baking soda.
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Hot And Sour Soup Recipe
It is recommended that you get a sweet and sour soup recipe that calls for 8 cups of low-calcium chicken broth, 1/4 cup of cornstarch, three tablespoons of water, with one thinly sliced cabbage or maybe bok choy, 1 cup of sliced shiitake mushrooms.
Then, 1/2 cup sliced green onions, two tablespoons soy sauce, two tablespoons chopped ginger root, 1/2 pound shredded tofu, 1 cup white wine vinegar, one tablespoon black pepper, two eggs, and one teaspoon of natural sesame.
The recipe suggests boiling the broth, mixing the water and cornstarch, and setting it aside. Add vegetables, ginger root, and soy sauce to the broth.
Then add the cornstarch and finally add the tofu strips, vinegar, and pepper. Reduce to a boil and slowly season the egg. Remove from the heat and add the sesame oil. Serve and enjoy.
Hot and sour soup can be a reasonably nutritious snack option. It contains the nutrient manganese and small amounts of folate, niacin, pantothenic acid, vitamin B-6, phosphorus, iron, and magnesium to the researchers.
Is Greek Yogurt Keto
Full-fat plain Greek yogurt can be a healthy part of a ketogenic diet. A 1/2 cup serving has only 3.5 grams of carbs, 10 grams of protein, and 5.5 grams of fat.
Not all yogurt is keto-friendly, so do read labels. Look for full-fat plain Greek yogurt and avoid any yogurt with added sugar, fruit, or toppings.
How To Make Keto
If you use dried shiitake mushrooms, rehydrate them before you start preparing the rest of the recipe.
Read the packaging instructions of the brand you chose to find out the exact instructions they can vary heavily.
I had to soak my shiitake mushrooms in warm water for 60 minutes, depending on what brand youre using you may have to let them soak shorter or longer. 1. Boil the chicken: Add the chicken, onion, and part of the ginger into a large pot and cover with approx. 2l of water.
Bring to a boil and cook for 30-45 minutes, depending on what cuts of the chicken youre using.
After that time, your chicken should be tender enough for you to easily scrape it off the bones. 2. Cut the vegetables and prepare chili paste: While the chicken is boiling, chop the carrot, bell pepper, bamboo shoots, and shiitake mushrooms into thin strips and set aside.
I prefer to fry my shiitake mushrooms with a bit of oil in a large pan or wok for a few minutes until lightly roasted, but this step is optional.
Chop the chili pepper, remaining ginger and garlic into rough pieces and add them into a mortar together with some coarse-grained salt. Pestle until you get a smooth chili paste. 3. Prepare rest of the soup: Remove the chicken from the pot and scrape off the flesh from the bones. Cut the flesh into small pieces.
Before adding the chicken back into the pot, remove the ginger pieces and onion from the boiling water and discard of them. Add the vegetables to the boiling water as well.
Keto Chinese Hot And Sour Soup Ingredients:
You can find the exact amounts needed on the recipe card at the end of this post!
This section is where I give specific recommendations or more in-depth instructions regarding the ingredients needed for this recipe.
Boiling chicken breasts can be a bit tricky because they can dry out and become rubbery. I prefer fattier parts of the chicken with the skin.
Read the instructions on the packaging if you use dried shiitake mushrooms and adjust accordingly. Some brands require shorter rehydration times of only 30 minutes while others require even longer times + additional boiling of the mushrooms.
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The Best Keto Chinese Food Substitutions
Whether youre cooking up your favorite Chinese meal at home or looking for ways to make modifications when you eat out, there are ways to make Chinese cuisine low carb and keto friendly. Its easy to avoid the main carbs, but its also important to think about carbs that are disguised in sauces and soups. Even meals that may seem healthy at first glance turn out to be a problem if youre on a low-carb diet.
Take a plate of roast duck for instance. At first, this Chinese dish seems OK since its mainly protein and some cooked vegetables. In reality, roast duck is often covered in a sauce packed with sugar, meaning it has tons of carbs.
Some of the main foods to avoid include:
- General Tsos chicken and other breaded meats
- Egg rolls
While you cant indulge in the traditional noodles, rice, and sauces that make these dishes stand out, here are some alternatives so you can still dig into a hearty Chinese meal.
Also Check: Lipton Onion Soup Mix Ingredients Label
Is Hot And Sour Soup Keto Friendly
Navigating a Chinese buffet or takeaway menu can be difficult if you try to stick to the low-carb, high-fat ketogenic diet.
Although laden with vegetables, many Chinese dishes are often made with noodles and rice, starchy sauces with sugar, or breaded and fried meats containing carbohydrates.
These foods are difficult to include in a ketogenic diet, which generally limits carbohydrate intake to nothing more than 50 grams of total carbs or 25 grams of net carbs, total carbs minus fiber, per day.
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Tofu Hot And Sour Soup
– January 15, 2020 –
With all the recent cold weather, I wanted a hearty, yet filling vegetarian keto soup to warm my cockles and decided to throw together this tofu hot and sour soup. The glucomannan bulks up the soup, adding fibre but without all the carbs that corn starch brings, and the rice vinegar combined with the golden monkfruit sweetener makes it sweet and sour without the sugar.
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A Is Hot And Sour Soup Healthy
To answer this question lets understand the ingredients.
Carrots contain the nutrient Beta Carotene, a form of vitamin A, helps prevent eye deterioration with aging and prevents night blindness. Carrots are great for the eyes, relieve constipation, lower blood pressure, contain fiber, and lower cholesterol.
2. Vegetable broth
However, you will get a certain amount of water-soluble vitamins such as vitamin C and vitamin B. The broth is also very low in calories.
Garlic has been shown to lower cholesterol. The active ingredient allicin present in garlic helps lower blood pressure. Garlic is also said to help regulate blood glucose levels for people with diabetes. Garlic is excellent for the heart and circulatory system.
Garlic has antimicrobial, antiviral, and antifungal functions and can help relieve the common cold and other viral infections. To strengthen your immune system, take one clove of garlic a day.
Garlic is one of the main antiviral foods. The thiosulfate compound, the allicin found in garlic, acts as a powerful antioxidant and protects our body from free radical damage.
4. Green Peppers
The antioxidant vitamin C in green peppers protects the body from the effects of harmful free radicals and prevents stress.
It is probably the high fiber content that helps control blood sugar levels. This is a welcome addition to a diabetic diet. Do you suffer from anemia? Also, add green chilies to your iron-rich food list.
Avoid Breaded Meats And Velvety With Water
Breaded and fried meats are common in Chinese buffets, especially General Tsos chicken, butterfly shrimp, and sweet and sour chicken.
The thick breading and sugary sauces make these dishes too high in carbohydrates to be suitable for the ketogenic diet.
When eating out, you should also try to avoid velvety meats with water if you know they have been marinated in cornstarch instead of baking soda.
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Keeping This In View What Foods Are Filling But Low In Carbs
17 tasty, low-carb foods that will keep you full and satisfied
- Avocado. A third of an avocado has only 5 grams of carbs and, aside from being Instagram famous, its also known for being high in monounsaturated healthy fats, which helps lower bad cholesterol and is linked with burning belly fat.
Low carb Chinese food recipes
- Mandarin Tea Eggs*
- Cantonese Poached Chicken with Ginger Scallion Oil.
- Stir-fried beef with broccoli and black pepper*
Healthy Hot And Sour Soup
When you use completely fresh ingredients, you are feeding your body the fuel it needs to thrive and grow. The base of the soup is chicken broth. You can use chicken stock instead it adds more nutrients and flavor to it.
Its a very brothy soup, without a lot of solid ingredients. In fact, the only chewable foods in the soup is some tofu, mushrooms, bamboo shoots, and green onions. You can add some egg to it too, but that is completely optional.
What sets this soup apart is the spice! I used garlic chili sauce, soy sauce, sesame oil, ginger paste, and rice wine vinegar. This combination is a surprisingly delicious one!
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Homemade Hot And Sour Soup
This recipe also freezes really well. Make a big batch, freeze it, and you have soup ready when you want it next! It will stay fresh in the freezer for up to 6 months.
Heres how to freeze soup. Cook it and let it cool down completely. Then, store it in a freezer-safe container that seals completely. Place this container in the freezer. Dont forget to label it so you know when you made it.
Can You Freeze It
If you choose to make this recipe ahead and freeze it, my advice would be to cook the broth beforehand and freeze it alone. When you go to prepare it to eat, add in the thickening agent and the egg as you warm it for best results.
This Keto Egg Drop Soup is the perfect combination of spicy, tangy, and savory. It’s the perfect soup to warm you up on a cold day, as an appetizer to a homemade Chinese meal or as a quick lunch or dinner option. If you love it as much as we do, make sure you share it on Facebook and Pinterest so your friends can try it too!
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Avoid Thick Sugary Sauces
As a general rule of thumb, the sweeter, thicker, and less translucent a sauce is, the higher its carb count.
For example, the dark red, thick, and sweet sauce used in General Tsos chicken is loaded with sugar and starch. Other examples include sweet and sour sauce, as well as the thick, white sauce used in coconut shrimp and coconut chicken.
Keto Low Carb Hot And Sour Soup
Published by Sheena Strain, last updated October 12, 2019
Easy to make, my Keto Low Carb Hot and Sour Soup is rich, tasty, and full of familiar Asian flavors we love but without all the added carbs!
Coming in at around 5g net carbs per cup, this keto hot and sour soup would make a perfect make ahead lunch!
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Keto Hot And Sour Soup Recipe With Vegan Option
- One 12-oz package tofu, extra firm, drained and cut in ½-inch cubes
- 3.5oz fresh shiitake mushrooms , rinsed and sliced
- 2 large cloves garlic, peeled and minced
- 4½ cups vegetable broth if not vegetarian.)
- 1 tablespoon glucomannan
- 1½ teaspoons Lakanto Golden Sweetener
- 1 teaspoon fresh ginger, peeled and grated
- 1½ cup fresh bean sprouts, rinsed
- 1 large egg, lightly beaten
- 1 green onion, thinly sliced
In a soup pot, heat oil over medium heat. Add mushrooms and garlic, and lightly sauté, about 2-3 minutes. Add ginger, paprika and cayenne and stir fry until fragrant, around 1-2 minutes.
Reduce heat, add broth, glucomannan , sweetener, tamari soy sauce, rice vinegar, and white pepper, stir to combine.
Simmer uncovered, over medium-low heat, until done, stirring occasionally, about 10-15 minutes. Taste and add salt to your liking.
Stir in bean sprouts and tofu and heat through. Serve garnished with green onions.
Did you make this keto hot and sour soup recipe? Did you do the vegan option or the standard recipe? Please let me know how it turned out in the comments. Or if you share pics of your creations on Instagram, please tag me so I can see them. Enjoy! 🙂