Keto Bone Broth Soup Recipes: A Comprehensive Guide

Bone broth soups have gained immense popularity in recent years, especially within the ketogenic community. This article explores various bone broth soup recipes suitable for a keto diet, incorporating user-provided information and expanding on the benefits, ingredients, and preparation methods.

Introduction to Keto Bone Broth Soups

Bone broth, rich in essential minerals and collagen, has become a staple in both the health and keto communities. Its hydrating properties, anti-aging effects, and overall contribution to well-being have made it a sought-after ingredient. When combined with keto-friendly ingredients, it creates a nourishing and satisfying soup that aligns perfectly with a low-carb lifestyle.

Understanding Bone Broth

Bone broth is made by simmering animal bones and connective tissues for an extended period. This process extracts nutrients like collagen, gelatin, and various minerals.

Benefits of Bone Broth

• Hydration: Bone broth is a great source of essential minerals that help keep your body hydrated.
• Anti-Aging: It contains collagen, which has been found to significantly reduce visible signs of aging.
• Nutrient-Rich: Bone broth is packed with minerals and nutrients that support overall health.

Key Ingredients for Keto Bone Broth Soup

Creating a delicious and keto-friendly bone broth soup involves selecting the right ingredients that complement the broth's flavor while keeping the carb count low.

Base Ingredients

• Bone Broth: Essential for the soup's foundation, providing flavor and nutrients. Opt for organic or preservative-free options to avoid added sugars.
• Vegetables: Non-starchy vegetables such as cauliflower, spinach, zucchini, celery, and onions are ideal. Carrots can be used in moderation, though omitting them reduces the carb count.
• Fats: Healthy fats like olive oil, butter, ghee, or lard enhance the soup's richness and satiety.
• Protein: Chicken, beef, or turkey can be added for a heartier soup. Consider using leftover rotisserie chicken or cooking raw chicken directly in the soup.

Flavor Enhancers

• Herbs and Spices: Fresh herbs like thyme, parsley, and bay leaves, as well as spices like paprika, salt, and pepper, add depth and complexity to the soup's flavor.
• Lemon Juice: A squeeze of lemon juice can brighten the soup and add a tangy note.
• Cheese: Gruyere, cotija, or cream cheese can be used to add creaminess and flavor.

Keto Bone Broth Soup Recipes

Keto Chicken Soup

This comforting and wholesome soup is a staple for many seeking a nutritious and low-carb meal.

Read also: Bone Broth Benefits with Miracle Noodle

Ingredients:

• 1 tablespoon olive oil or butter
• 1 onion, chopped
• 2 carrots, chopped (optional, for flavor)
• 2 celery stalks, chopped
• 1 leek, chopped
• 2 cloves garlic, minced
• 4 cups chicken bone broth
• 2 bay leaves
• Salt and pepper to taste
• 2 cups cooked chicken, shredded
• 1 cup cauliflower rice
• Fresh parsley, chopped
• Lemon juice to taste

Instructions:

1. Sauté the Vegetables: Heat the oil in a large pot over medium heat. Add the onion, carrots, leek, and celery and cook until they begin to soften, about 5 minutes. Add the garlic and cook for another 2 minutes.
2. Build the Broth: Add the salt, pepper, chicken broth, and bay leaves, and bring to a boil. Once boiling, reduce to a simmer and add the chicken and cauliflower rice.
3. Simmer: Cook on low for 30-35 minutes, until the chicken is tender and the flavors have melded.
4. Serve: Remove from the heat and serve with fresh parsley and a squeeze of lemon juice.

Variations:

• Creamy Chicken Soup: Add heavy cream or cream cheese for a richer texture.
• Spicy Chicken Soup: Incorporate chili powder or cayenne pepper for heat.
• Vegetable Medley: Experiment with different low-carb vegetables like spinach, zucchini, or kale.

Keto Beef Stroganoff Soup

Adapted from a traditional Russian stew, this soup is hearty and flavorful, perfect for a comforting meal.

Ingredients:

• 2 large beef rump (sirloin) steaks (800 g/ 1.76 lb)
• 600 g brown or white mushrooms (1.3 lb)
• 1/4 cup ghee or lard (55 g/ 1.9 oz)
• 2 cloves garlic, minced
• 1 medium white or brown onion, chopped (110 g/ 3.9 oz)
• 5 cups bone broth or chicken stock or vegetable stock (1.2 l/ quart)
• 2 tsp paprika
• 1 tbsp Dijon mustard
• Juice from 1 lemon (~ 4 tbsp)
• 1 1/2 cup sour cream, heavy whipping cream or coconut cream (345 g/ 12.2 oz)
• 1/4 cup freshly chopped parsley
• 1 tsp salt
• 1/4 tsp freshly ground black pepper

Instructions:

1. Prepare the Beef: Place the steaks in the freezer for 30-45 minutes to make slicing easier. Slice the steaks as thin as possible.
2. Sauté the Beef: Grease a large pan with half of the ghee. Add the beef slices in a single layer and quickly fry over medium-high heat until browned from all sides. Remove and set aside.
3. Sauté Aromatics: Grease the pan with the remaining ghee. Add the chopped onion and minced garlic and cook until lightly browned and fragrant, about 2-3 minutes.
4. Build the Soup: Add Dijon mustard, paprika, and bone broth. Add lemon juice and bring to a boil. Cook for 2-3 minutes.
5. Combine: Add the browned beef slices and sour cream. If using a thickener, add it to the pot and stir well.
6. Garnish: Finally, add freshly chopped parsley.

Keto Taco Soup

This Mexican-inspired soup is packed with flavor and spice, offering a satisfying and low-carb alternative to traditional taco dishes.

Ingredients:

• 1 pound ground beef or turkey
• 1 onion, chopped
• 1 jalapeño, seeded and minced
• 1 poblano pepper, roasted, peeled, and chopped
• 2 cloves garlic, minced
• 4 cups beef bone broth
• 1 (14.5 oz) can diced tomatoes
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• Salt and pepper to taste
• 4 limes, juiced
• Optional toppings: cotija cheese, avocado, cilantro

Instructions:

1. Brown the Meat: In a large pot, brown the ground beef or turkey over medium-high heat. Drain any excess fat.
2. Sauté Vegetables: Add the onion, jalapeño, and poblano pepper to the pot and cook until softened, about 5 minutes. Add the garlic and cook for another minute.
3. Build the Soup: Stir in the beef bone broth, diced tomatoes, chili powder, cumin, salt, and pepper. Bring to a boil, then reduce heat and simmer for 15-20 minutes.
4. Add Lime Juice: Stir in the lime juice.
5. Serve: Garnish with cotija cheese, avocado, and cilantro, if desired.

Keto Egg Drop Soup

A quick and easy soup that satisfies cravings for Asian cuisine while remaining low-carb.

Ingredients:

• 4 cups chicken broth or bone broth
• 2 eggs, scrambled
• 1 tablespoon soy sauce or coconut aminos
• 1 teaspoon sesame oil
• Salt and pepper to taste
• 2 scallions, sliced

Instructions:

1. Boil the Broth: Bring the chicken broth or bone broth to a boil in a medium saucepan.
2. Add Flavorings: Stir in the soy sauce or coconut aminos and sesame oil.
3. Create Egg Ribbons: Once boiling, slowly drizzle in the scrambled eggs while stirring the soup in a circular motion. This will create thin ribbons of egg.
4. Season and Serve: Remove from heat and add salt to taste. Garnish with sliced scallions.

Making Bone Broth at Home

Creating your own bone broth allows for greater control over ingredients and flavor.

Ingredients:

• 2-3 pounds of animal bones (beef, chicken, etc.)
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 onion, chopped
• Herbs (bay leaf, thyme, parsley)
• Salt and pepper to taste
• Water

Instructions:

1. Prepare the Bones: Roast the bones for 30 minutes at 350°F (175°C) for a richer flavor (optional).
2. Combine Ingredients: Place the bones, vegetables, and herbs in a large stockpot.
3. Add Water: Cover the ingredients with water.
4. Simmer: Bring to a boil, then reduce heat and simmer for 6-24 hours.
5. Strain: Strain the broth through a fine-mesh sieve.
6. Season: Season with salt and pepper to taste.

Tips and Tricks for Keto Bone Broth Soup

• Use a Dutch Oven: A Dutch oven is ideal for making soup, as it distributes heat evenly.
• Go Easy on the Salt: Adjust seasoning to taste, but be mindful of sodium content.
• Skim Off the Top: Remove any impurities that rise to the surface during simmering.
• Adjust Cooking Time: Cooking times may vary depending on the ingredients and cooking method.
• Use Store-Bought Rotisserie Chicken: A convenient way to add protein to the soup.
• Make it More Nutritious: Add a variety of low-carb vegetables and nutrient-rich herbs.

Alternative Cooking Methods

Instant Pot Method

1. Use the Sauté setting to soften the vegetables.
2. Add the remaining ingredients.
3. Cook on the Soup setting for 20 minutes, then do a pressure release.
4. Optionally, puree half of the soup to thicken it.

Slow Cooker Method

1. Sauté the vegetables in a separate skillet.
2. Transfer them to the slow cooker.
3. Add the remaining ingredients and cover.
4. Cook on low for 8 hours or high for 6 hours.

Storage and Reheating

• To Store: Leftovers can be stored in the refrigerator, covered, for up to 3 days.
• To Freeze: Place soup in sealable containers and store them in the freezer for up to 3 months.
• To Reheat: 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 cook on the stovetop.

Addressing Common Concerns

Is Chicken Soup Keto-Approved?

Regular chicken soup often contains high-carb ingredients such as potatoes, noodles, or parsnips. Keto chicken soup omits these ingredients, relying on low-carb vegetables and bone broth.

Read also: Benefits and Risks of Bone Broth Diet

Can You Put Raw Chicken in Soup to Cook?

Yes, adding raw chicken to soup is a great way to enhance the flavor, provided you simmer it for at least 20 minutes.

Can I Add Noodles to Low-Carb Chicken Soup?

Yes, use keto-friendly pasta alternatives such as shirataki noodles, kelp noodles, zucchini noodles, or cauliflower rice.

Read also: Bone Broth Fasting: A Detailed Look

tags: #bone #broth #keto #soup #recipe