Carnivore Diet Soup Recipes: A Comprehensive Guide

When comfort food cravings strike, a warm, satisfying bowl of soup can be the perfect solution. For those following a carnivore diet, which focuses on animal-based foods, soup might seem like a limited option. However, with the right ingredients and recipes, you can enjoy a variety of delicious and nutritious carnivore-friendly soups. This article explores a range of carnivore soup recipes, offering options for different tastes and dietary needs.

What is a Carnivore Soup?

A carnivore soup is a soup made exclusively from animal-based ingredients. This means it includes meats, bones, fats, eggs, and sometimes dairy, while excluding vegetables, plant oils, plant-based thickeners, herbs, and spices. These soups are designed to provide essential nutrients and daily macros from animal sources, aligning with the principles of the carnivore diet.

Carnivore-friendly soups are rich in proteins, healthy fats, collagen, amino acids, and minerals, which support gut and joint health, and overall well-being. They can be particularly beneficial for those seeking to improve digestion, increase hydration, and support joint health.

Benefits of Carnivore Soups

Carnivore diet soups offer several advantages:

• Nutrient-Dense: They provide a concentrated source of essential nutrients found in animal products.
• Easy Digestion: Soups are generally easier to digest than solid meals, making them suitable for those with digestive issues.
• Hydration: They contribute to daily fluid intake, which is crucial for overall health.
• Joint Support: Bone broths, a common base for carnivore soups, are rich in collagen and gelatin, which support joint health.
• Versatile: They can be customized with various meats, fats, and seasonings to suit individual preferences.

Key Considerations for Making Carnivore Soups

When preparing carnivore soups, keep the following points in mind to ensure they are both healthy and delicious:

Read also: The Carnivore Diet: An Autoimmune Solution?

Start with a Bone Broth Base

A weak, watery broth won't provide the desired nutrients and flavors. Use marrow bones, knuckles, ribs, joints, or soup bases with cartilage, as these release collagen and gelatin when simmered for an extended period (12-24 hours). Roasting the bones beforehand can enhance the depth of flavor. A good sign of a quality broth is that it gels in the refrigerator. Bone broth is essential in this recipe, and homemade broth is superior to store-bought. As such, ensure that your bone broth is of superior quality and free from any thickening agents or additives.

Choose the Right Meat-to-Fat Ratio

Since soup dilutes the meat, it's important to use a rich cut of meat or add extra fat to keep it hearty. If the meat is very lean, consider adding rendered fat like tallow, lard, butter, or heavy cream to increase the richness. Fatty meats are preferable because non-fatty meat can force your body to convert protein to glucose, which is not ideal on a carnivore diet.

Emulsify and Stabilize Texture

Adding too much fat or dairy can cause the soup to separate. To prevent this, whisk the soup well while heating or blend it briefly to maintain a smooth consistency. Some recipes incorporate eggs, which help to mix fat and protein. Chilling and then gradually reheating the soup can also help with resuspension.

Zero-Carb vs. Relaxed Carnivore

Select ingredients based on the specific type of carnivore diet being followed. Those on a zero-carb carnivore diet should avoid dairy and plant-based spices. In contrast, those on a relaxed version may include dairy like cream and cheese, as well as mild spices.

Salt, Minerals, and Electrolytes

Given the absence of vegetables in carnivore soups, it's important to obtain essential minerals and electrolytes, such as sodium, potassium, and magnesium, through salt and bone minerals. Bone salts (crushed bone ash) mixed with other mineral sources can also be used.

Read also: The Carnivore Diet's Impact on Sleep

Volume, Portion, and Concentration

For a thicker soup, avoid over-diluting it. Prepare double-strength broths (using less water and more bones/meat) and dilute at serving time. Alternatively, aim for a roughly 1:1 broth-to-meat ratio by volume, or even more meat in heartier soups.

Storage, Reheating, and Shelf Stability

Fat tends to solidify when chilled, so reheat the soup gently over low heat, stirring to re-emulsify. Avoid re-boiling quickly. Store the soup in shallow containers to facilitate rapid chilling and minimize bacterial risk. Consume homemade soup within 1-2 days of refrigeration. Freezing is an option, but leave some headspace in the container as fat expands when frozen.

Carnivore Diet Soup Recipes

Here are some simple and delicious carnivore soup recipes, categorized by their main ingredients:

Chicken and Egg Soups

These soups utilize chicken and eggs as primary sources of protein and nutrients.

Egg Drop Soup

This simple soup requires only a few basic ingredients: bone broth, eggs, and salt. By omitting cornstarch, it remains keto and low-carb friendly.

Read also: Troubleshooting Carnivore Diet Diarrhea

Ingredients:

• 4 cups bone broth
• 3 eggs
• 2 tbsp butter
• 2 tsp salt

Instructions:

1. Bring the broth to a light simmer in a small saucepan over medium heat.
2. Add salt.
3. Begin briskly stirring in a circular clockwise motion.
4. Remove the spoon and, as the broth continues to spiral, pour in whisked eggs.
5. Cook for about 1 minute, until eggs are cooked through.
6. Divide into bowls and serve immediately.

This soup is quick to prepare and provides a good source of protein and essential nutrients.

Chicken and Egg Yolk Soup

This soup combines chicken thighs and egg yolks for a rich and creamy texture.

Ingredients:

• 1 lb chicken thighs
• 4 egg yolks
• 4 cups chicken broth
• 1 tbsp tallow or butter

Instructions:

1. Simmer chicken thighs in broth until tender.
2. Whisk egg yolks with a little warm broth.
3. Slowly add the yolks into the pot.
4. Add tallow and mix well.
5. Enjoy!

Chicken Soup

This classic soup uses chicken breasts and chicken broth for a light yet filling meal.

Ingredients:

• Chicken breasts
• Chicken broth
• Sea salt
• Garlic powder

Instructions:

1. Simmer chicken breasts in a large pot with chicken broth.
2. Add sea salt and garlic powder for flavor.
3. Cook until the chicken is tender and cooked through.

Beef Soups

Beef-based soups are rich in protein, vitamins, and minerals.

Beef Bone Broth Soup

This soup uses beef bones to create a nutrient-rich bone broth.

Ingredients:

• 2 lb beef marrow bones
• 2 qt water
• 1 tsp salt
• 1 tbsp apple cider vinegar (optional)

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Roast bones in the oven for 30 minutes.
3. Add bones, vinegar (if using), and water to a slow cooker.
4. Simmer for 12-24 hours, strain, and salt.
5. Enjoy as a soup or a base for other carnivore soups.

Carnivore Beef Soup

This simple soup uses ground beef and beef broth for a quick and easy meal.

Ingredients:

• 1 lb ground beef
• 4 cups beef broth
• 2 tbsp butter
• 2 tsp salt

Instructions:

1. Brown beef in butter.
2. Add broth and simmer for 20 minutes.
3. Add salt and serve warm.

Cheeseburger Soup

This soup brings the flavors of a cheeseburger into a creamy, comforting bowl.

Ingredients:

• 1 lb ground beef
• 2 cups beef broth
• 1 cup heavy cream
• 1 cup shredded cheddar cheese
• 1 tbsp butter
• Sea salt
• Pepper
• Garlic powder
• Onion powder
• Red chili flakes (optional)

Instructions:

1. Brown ground beef in a large skillet over medium-high heat.
2. Transfer the cooked beef into a slow cooker.
3. Pour in the beef broth and season with sea salt, pepper, garlic powder, onion powder, and red chili flakes if desired.
4. About 30 minutes before serving, stir in cream cheese, shredded cheddar cheese, and heavy cream.
5. Let everything melt together, stirring occasionally to ensure the soup becomes fully creamy and smooth.
6. Taste and adjust seasoning if needed.
7. Serve in a bowl and top with any of your favorite low-carb toppings.

Beef Stew

This hearty stew uses beef bones to create a flavorful bone broth, with chunks of beef for added substance.

Ingredients:

• Beef bones
• Chunks of beef

Instructions:

1. Create a flavorful bone broth using beef bones.
2. Add large chunks of beef.
3. Cook low and slow for extra flavor.

Pork Soups

Pork-based soups offer a different flavor profile and are rich in fats and proteins.

Pork Belly Soup

This soup features pork belly for a rich and savory flavor.

Ingredients:

• 300g pork belly
• 3 cups broth
• 1 tbsp tallow

Instructions:

1. Boil pork belly for 45 minutes until soft.
2. Slice and return to broth.
3. Simmer for a minute and serve hot.

Carnivore Chili (No Plants)

This chili uses ground beef and bacon for a hearty and flavorful soup.

Ingredients:

• 1 lb ground beef
• 4 strips of bacon
• 3 cups broth
• 2 tsp salt

Instructions:

1. Cook bacon and beef together.
2. Add broth and simmer for 20 minutes.
3. Add salt and enjoy!

Creamy Pulled Pork Soup

This soup features pulled pork and a creamy broth for a comforting and indulgent meal.

Ingredients:

• Pulled pork
• Heavy cream

Instructions:

1. Combine pulled pork with heavy cream in a slow cooker.
2. Simmer until the pork is tender and the flavors have melded together.

Seafood Soups

Seafood soups provide a source of omega-3 fatty acids and other essential nutrients.

Creamy Shrimp Soup

This soup combines shrimp, bone broth, and heavy cream for a rich and flavorful dish.

Ingredients:

• 200g shrimp
• 2 cups bone broth
• ½ cup heavy cream
• 1 tbsp butter
• 2 tsp salt

Instructions:

1. Sauté shrimp in butter.
2. Add broth and cream, simmer for 10 minutes.
3. Add salt and serve hot.

Salmon Broth

This broth uses salmon to create a nutrient-rich and flavorful soup.

Ingredients:

• 200g salmon
• 3 cups fish or bone broth
• 1 tbsp butter
• 2 tsp salt

Instructions:

1. Simmer salmon for 10-12 minutes.
2. Add salt and serve warm with melted butter.

Other Carnivore Soups

Bacon and Cream Soup

This soup features bacon and heavy cream for a rich and savory flavor.

Ingredients:

• 6 strips of bacon
• 1 cup heavy cream
• 2 cups chicken broth
• 1 tbsp butter

Instructions:

1. Cook bacon and crumble.
2. Add broth and cream to the bacon fat.
3. Simmer and top with bacon bits.

Carnivore Soup Variations, Tips, and Troubleshooting

• Too much fat or separation: Chill the soup to solidify the fat on top, then skim or reheat slowly while whisking.
• Too thin: Reduce the broth beforehand (use less water) or add more meat or rendered fat.
• Grainy or broken emulsion: Blend with an immersion blender while hot, and avoid boiling after adding dairy or fat.
• Salt imbalance: Compare with plain broth and meat alone. If bland, add more salt. If metallic, reduce the bone-to-water ratio.
• Freezing: Freeze in shallow containers and reheat gently over low heat, stirring to re-emulsify.
• Serving: Use 200-300 ml soup with solid meat, or eat as a meal itself if rich enough.
• Batch cooking: Make a large bone-broth base and freeze in portions for later use.
• Flavor enhancement: Brown meats first, roast bones, and use marrow for a deeper brothy taste.

Frequently Asked Questions

• Can you really have soup on the carnivore diet? Yes, you can make carnivore soups using bones, meat, fat, and eggs.
• Will I get enough nutrients from a carnivore soup? Yes, but monitor your labs, include organ meats, and use supplements if needed after consulting a doctor.
• Can I add seasoning, herbs, or spices to carnivore soup? Not if you are on a zero-carb carnivore. However, if you are on a relaxed carnivore diet, you can use small non-carb spices or minimal herbs.
• How long does carnivore soup last in the fridge or freezer? Generally, 3-4 days in the fridge and 2-3 months in the freezer if sealed well.
• Which meat cuts are the best for carnivore soup? Use cuts with bones, cartilage, and fat, such as oxtail, ribs, shanks, and marrow bones. Lean cuts like top round need extra fat to keep richness. For a better taste, roast bones first.
• Can you include dairy in a carnivore soup? Only in relaxed versions or if you tolerate dairy.

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