What Soups Can I Eat On Keto

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Cooking Keto Lentil Soup In An Instant Pot

What I eat everyday as a keto vegan – Cream soup with croutons

If you prefer to use an Instant Pot for cooking soup, this recipe works for that too. Here are the modifications you need:

  • Use the sauté setting for the vegetables
  • Pressure cook for 12 minutes instead of the 20 minutes recommended on a stovetop

So there you have it: two ways to enjoy wholesome, hearty lentil soup without dropping out of keto.

Have other questions about this keto lentil soup recipe? Let me know in the comments!

Love this recipe?

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Best Keto Soup Low Carb Keto Chicken Enchilada Soup Idea

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How To Prepare Lentils

Lentils are simple to prepare and can be used in a variety ofdishes. When using dry lentils, pour thebeans into a strainer and run cold water over them for about a minute, tossingthem to ensure they are rinsed well throughout. Add a half cup of dry lentilsto 1 cup of boiling water. Turn the heat down to low and simmer for about ahalf hour, until tender.

If you are going to use lentilsin a salad, you may only want to cook them for only 15 minutes to give them afirmer texture and make sure they arent too mushy.

Also Check: Campbell’s Chicken Rice Bake

Mouthwatering Keto Soup Recipes

Soups are great for a Keto diet! Theyre really versatile and easy to make. And depending on how hungry you are, you can make it light or heavy.

You can divide Keto soup recipes into 4 components:

  • Keto broth base e.g., chicken broth, beef broth, bone broth, water
  • Keto meats and vegetables
  • Spices and flavoring e.g., tomato sauce, chili peppers, turmeric, tamari sauce
  • Toppings e.g., diced bacon, chopped cilantro, avocado slices, boiled eggs
  • So, depending what you have in your fridge and pantry and what you fancy that day, you can design your own Keto soups to fit your needs. Simply mix and match!

    Prefer actual tried and tested recipes to work with? Dont worry, weve put together a large selection of ketogenic soup recipes below. Youll find everything from traditional chicken to thick non-dairy creamy soups. For more meal prep ideas, click here.

    What Seasonings Do You Put In Vegetable Soup

    Keto Tomato Soup

    Our recipe includes herbs like parsley, thyme or cilantro. We also add in Cayenne for some heat. Vegetable soup is so versatile you can add any other seasonings you have on hand, like Italian herb blend/seasoning or Moroccan.

    Other ingredients you can add for flavour:

    • crushed or fire roasted tomatoes
    • parmesan cheese at the end of cooking time
    • chili flakes
    • hot sauce

    Read Also: Gluten Free Vegetable Soup Mix

    Creamy Keto Chicken Soup

    This creamy soup gets a little extra richness from heavy cream and a touch of butter, and the shredded chicken breast is a great source of protein. This soup is the definition of yummy, savory comfort food perfect for a cozy day. The base recipe is delicious, and you can make it your own by adding cauliflower, zucchini, kale, or any other low-carb veggie. You can also add extra chicken stock if you want the soup to be a little less rich.

    How Do You Puree Roasted Tomatoes For Tomato Basil Soup

    There are few options you can puree roasted tomatoes for yummy creamy keto tomato soup:

  • Using Hand Immersion Blender, as I have used in our recipe
  • You can add all into a Food Processor and mix it all together
  • Using the the creamiest soup of all
  • If you do not have any of those, Magic Bullet will do the job as well.
  • Also Check: Lipton Onion Soup Mix Low Sodium

    What Should I Do If I Cant Find Some Of The Ingredients Called For In The Keto Soup

    There are substitution recommendations in the actual keto soup recipe post found here, but in case you missed them here are some guidelines when shopping for ingredients:

    If you cant find celery root where you live, you may substitute an equal amount of cauliflower, turnips, jicama, or rutabaga for roughly the same amount of carbs. DO NOT USE PARSNIPS they are much too high in carbs and it could skew your results.

    If you cant find swiss chard, collards are an excellent substitute for about the same amount of carbs DO NOT SUB KALE FOR THE SWISS CHARD ITS TOO HIGH IN CARBS AND CAN IMPEDE YOUR WEIGHT LOSS.

    What Is Cream Of Crab Soup Made Of

    What I eat everyday as a keto vegan – Healing miso soup | Keto Vegan & Gluten free

    2 cups half-and-half, flour, and hollandaise sauce mix should be blended in a medium bowl. Heat butter in a medium, heavy saucepan over medium heat for a few minutes. Stirring continuously until thickened, add hollandaise mixture slowly. Stir in half-and-half, Old Bay, dry mustard, celery seed, and whipping cream.

    Also Check: Lipton Onion Soup Roast

    How To Make Keto Carrot Soup

    Note that the full printable recipe card is at the bottom of the post. The following are some tips and suggestions to ensure the best results.

    Making this soup is a delicious breeze and starts by first roasting the carrots. Although many recipes call for boiling or sauteing the carrots, I found that its best to roast the carrots for maximum flavor.

    Not only does roasting make for a more flavorful soup, but you get fork-tender carrots consistently. And it adds a depth of flavor that you otherwise miss if you just boil the carrots.

    Yes, roasting carrots takes a little time but unlike sauteing you dont need to watch over them constantly. You can even roast the carrots ahead of time and store them in the fridge until youre ready to make the soup.

    Grain Free Cream Of Mushroom Soup

    Healthful Pursuit

    Ingredients: cauliflower florets, unsweetened original almond milk, onion powder, Himalayan rock salt, ground pepper, extra-virgin olive oil, white mushrooms, yellow onion.

    Not only is this recipe super healthy, it tastes great too! Using cauliflower puree gives it a great creamy texture but doesnt affect the mushroom taste. This recipe calls for white mushrooms but you could use your favorites, or try a combination of different types like shiitake or chestnut.

    Savory Lotus

    Ingredients: cauliflower florets, chard, baby spinach, small onion, garlic, curry powder, homemade broth , water, coconut milk , salt, pepper, ghee or coconut oil.

    The curry powder used in this soup gives a lovely warming heat to the dish, which is ideal for colder days. If you buy your veggies at a farmers market, try looking out for Romanesco cauliflower as it is green and has a different flavor to the white one, but makes a great alternative in this recipe. When you are sautéing the garlic just be careful because it can burn quite easily.

    My Heart Beets

    Ingredients: cauliflower, avocado oil or fat of choice, white onion, garlic cloves, ginger, serrano pepper, curry powder, turmeric powder, sea salt, black pepper, full-fat coconut milk, chicken or vegetable broth, fenugreek leaves or cilantro.

    Ingredients: leeks, cauliflower, coconut cream, chicken or bone broth, salt.

    Slim Palate

    Read Also: Campbell’s French Onion Soup Chicken And Rice

    Can I Do This Plan If I Am A Vegetarian

    Yes! While the keto soup diet plan is more limiting without meat, it can absolutely be tailored to be vegetarian.

    If you are fine with seafood you can substitute fish or shrimp in the soup.

    If you dont eat any animal flesh, you can simply omit the chicken, OR replace it with tofu or another non meat protein of your choice. If you are fine with eggs then simply increase the eggs to 3, omit the bacon from your breakfast, and eat an entire avocado.

    Instead of tuna salad, have egg salad for all of the snacks.

    I Keto Soups Can Diet Eat

    17 Best Keto Soups for Your Low Carb Kick

    The entire family loved if even my picky eater. Have an extra egg or slice of bacon instead. Kristin Parker Diet Diet Doctor. Looking for something crunchy to serve with diet soup? Try these soups in this nippy weather and let us know how you liked it in the comments below! You eat use any low-carb vegetable combination that suits you to produce a keto-friendly soup loaded with fiber, flavor and nutrition, she says. Another keto favorite is keto l bone broth or heavy cream and stretch the soup a bit farther to dilute the carb content. Never can a cabbage roll? Soups Abrams credited for boosting Can in Georgia. Saute denser veggies like celery, carrot, cauliflower, eggplant and broccoli in vegetable oil until lightly softened, then add eat ounce cans soupx chicken bone broth. Yes, you add the cut keto chicken thighs soups with the riced cauliflower and they cook in the broth together.

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    Keto French Onion Soup

    French onion soup is typically made with extra carbs in it, but not this keto version!

    The ingredients are common and the recipe is easy to follow so you should have no trouble getting it all set up in your kitchen.

    You can also choose how you want to serve this soup with or without cheese so that way everyone gets what they want.

    This is a good choice when someone has extra onions in their fridge and theyre looking for a new recipe to make with them.

    Kalamata Olives And Cucumber

    One cup sliced cucumbers and 10 large olives makes for a great keto-friendly snack, with added benefits: This is a great snack to help people in ketosis supplement their sodium levels. says Desiree Nielsen, RD, author of Un-Junk Your Diet. When youre in ketosis, your body needs more sodium, and without adequate sodium, people are at risk for dehydration, constipation, and more dangerous electrolyte imbalances, she adds.

    Per serving: 71 calories, 4.8 g fat , 5 g carbs, 2.3 g fiber, 2.1 g sugar, 285 mg sodium, 1.2 g protein.

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    Keto Chicken Vegetable Soup

    Whether youre focused on meal prep or just want a big bowl of soup to warm you up, this Keto Chicken Soup will be a hit. Youll find juicy chunks of chicken breast a quick and savory herbal broth, as well as loads of veggies. Perfect for those looking for a low-carb chicken noodle soup option. Each bowl is about 3g net carbs.

    Easy Creamy Keto Tomato Soup Recipe

    What I Eat in a Day Keto and PSMF | Lean Protein Chili Soup | All Meals and Macros

    This post may contain affiliate links to products I use and highly recommend. You can read my full disclosure .

    This Creamy Keto Tomato Soup recipe requires just a few ingredients, one-pot and a blender. Its the perfect low carb soup for dipping my keto garlic Parmesan Bread Bites. Scroll to learn how to make Low Carb tomato soup without sugar, flour or cornstarch. Includes tips for making this ahead and storing it and easy swaps to make this paleo & dairy-free.

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    Simple And Healthy Chicken Vegetable Soup >

    Looking for a low-carb chicken soup thatll knock your socks off? This recipe offers the same comfort of moms cure-all soup but doesnt contain a single noodle. You can really use your noodle, though, and double this recipe. Eat some for lunch this week and freeze the rest for a snowy winter day.

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    How To Work Soups Into Your Weekly Meal Prep

    Fun fact: Soups get better with time. The longer they simmer, the more powerful and delightful the flavors.

    Why does this matter? Because a batch of soup works great as leftovers, tasting just as scrumptious three days later as that very first night on the stovetop. Soups are easily reheated, making them the perfect addition to your weekly meal prep.

    Simply double the recipe, then freeze any leftovers you cannot consume that week. If youre ever at a loss for that nights dinner you can pop the soup of the freezer to thaw.

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    A Few Notes Before We Get Started

    I have analyzed all of these recipes to the best of my ability to determine if they fit within the carb count for a keto diet. However, Im human and so are the recipe creators so there could be mistakes. It is always a great idea to fully check a recipe for yourself to make sure it will fit within your dietary needs!

    I have made a note of the net carbs for each recipe to help pick the perfect soup recipe that is right for you!

    Storing Freezing And Reheating Keto Soup

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    • To store: Leftovers can be stored in the refrigerator, covered, for up to 2 weeks.
    • To freeze: Place soup in sealable containers and store them in the freezer for up to 6 months.
    • Reheating: To reheat from frozen, place the soup in a deep pot and place over low heat. Let it thaw slowly and once it begins to simmer, give it a mix and serve. To reheat from the refrigerator, either microwave for 1-2 minutes or stovetop.

    Also Check: Potatoes And Onion Soup Mix

    What Can I Add To My Vegetable Soup For Flavor

    My preferred seasoning for homemade vegetable soup is Italian seasoning. It tastes great and saves time getting out multiple seasoning containers. And if your pantry is not fully stocked with every spice and dried herb under the sun, Italian seasoning is a good all-purpose option to buy.

    But, if you prefer to mix your own and arent sure which herbs to use for vegetable soup, try these herbs in any combination you like:

    • Basil
    • Sea salt a must!
    • Pepper black, white, cayenne or even chili

    Just remember that overdoing it can be just as bad as skipping the spices. Pick one flavor profile to stick to, either with a tried-and-true seasoning mix or by choosing a couple herbs and spices to focus on.

    In addition to herbs and spices, sometimes a soup just needs PH balance. Lemon juice or vinegar can add more acidity, while heavy cream or coconut cream can make it more alkaline.

    What About Bean Sprouts

    During the sprouting process, the beans will use their stored starch to provide the energy necessary to grow into a plant. As a result, the sprouts will have a significantly lower net carb content, resembling a low-carb vegetable rather than a high-starch potato.

    This means you can reap the benefits of beans while staying in ketosis. Unfortunately, this also means that they will taste more like vegetables and lose their starchy texture.

    As with other foods you eat on keto, double-check the nutrition info of your bean sprouts to make sure theyll fit into your carb limit.

    Read Also: Campbell’s Tomato Soup Add Ins

    Also Know Is Minestrone Soup Bad

    Made with lots of vegetables, greens and various beans, this dish can provide you with super nutrients that slow aging and help you stay fit. Minestrone has always been a symbol of traditional Italian cuisine and the Mediterranean diet. Made with vegetables, greens and beans, it is a super-healthy mixture.

    Should The Fat On Keto Diet Be 70 Or 75

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    Can You Freeze This Cheesy Homemade Ham Soup Recipe

    I tend to shy away from freezing soups with ingredients such as cream cheese, heavy whipping cream, and cheese as they often break down and become grainy when they are reheated. The texture doesnt bother a lot of people, but for those that it might, I want to make sure I give all the information I can.

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    Turkey Meatball & Zucchini Noodle Soup

    This Turkey Meatball and Zucchini Noodle Soup is Whole30 and Low Carb friendly, made with spiralized zucchini noodles, bone broth, and homemade meatballs. Its sure to chase those winter sniffles away! This is an easy and delicious recipe for dinner or meal prep. Make a batch today!

    Turkey meatball and kale soup is flavorful and filling. A light broth filled with vegetables and meatballs.

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    My Secret To Lasting Weight Loss

    Maintaining my weight loss, and quite frankly staying healthy, has always been the main driver for this website. Making soups like this Keto Tomato Soup is really my trick.

    Sorry, its that simple for meI meal prep and almost always cook at home.

    I wrote a few articles about this and will write more. Everyone needs to know that cooking at home is one of my major keys to success.

    Every meal does not have to be epic.

    When I am prepared I have a much better chance at success and maintaining my best health.


    Nutrition information can vary for a recipe based on factors such as precision of measurements, brands, ingredient freshness, or the source of nutrition data. We strive to keep the information as accurate as possible. While we do use a standard web-based nutrition calculator, we make no warranties regarding its accuracy. We encourage readers to make their own calculations based on the actual ingredients used in your recipe, using your preferred nutrition calculator.To calculate Net Carb count with sugar alcohols, we simply subtract grams of sugar alcohols , as well as fiber, from total grams of carbs.

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