Creamy Keto Soup Recipes: A Guide to Delicious and Low-Carb Comfort

For those following a ketogenic diet, creamy soups offer a comforting and satisfying meal option. The following explores a variety of creamy keto soup recipes, providing detailed instructions, variations, and tips for creating delicious and nutritious low-carb meals.

Cauliflower Soup: A Creamy Classic

One of the most popular and versatile options is creamy cauliflower soup. This soup achieves a rich, velvety texture without the need for heavy cream or cheese, making it a lighter yet equally satisfying choice. Roasting the vegetables before cooking is key to unlocking a deeper, more complex flavor.

Ingredients:

• Cauliflower (whole or florets)
• Butter (or extra virgin olive oil for a dairy-free version)
• Garlic (fresh)
• Onion (white or yellow)
• Celery
• Chicken broth (or vegetable broth for vegetarian)
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Place cauliflower florets, onion wedges, celery, and garlic on a baking tray.
3. Toss with melted butter (or olive oil) and season with salt and pepper.
4. Roast for 30 minutes, or until the vegetables are soft, turning once during cooking.
5. Discard the garlic skins and transfer the roasted vegetables to a large pot.
6. Add the chicken broth and bring to a boil.
7. Reduce heat and simmer for 15-20 minutes, or until the vegetables are very tender.
8. Puree the soup using a high-speed blender or an immersion blender until smooth and creamy. A high-speed blender will yield the creamiest result.
9. Adjust seasoning to taste.
10. Serve with a drizzle of olive oil, grated parmesan cheese, or chopped fresh chives.

Variations:

• Cauliflower Cheese Soup: Stir in grated cheddar cheese or Monterey Jack after blending.
• Increased Fat: Add ⅓ cup of heavy cream or cream cheese after blending. Reduce the amount of broth by the same amount.
• Dairy-Free: Use olive oil instead of butter, vegetable stock, and top with nutritional yeast instead of parmesan. Coconut cream can be used for additional fat.
• Additions: Consider topping with truffle oil, bacon, chorizo crumbs, or keto croutons.

Storage:

• Refrigerator: Store leftovers in the fridge for up to 3 days.
• Freezer: Freeze in single portions for up to 3 months. Thaw overnight in the fridge or reheat on the stovetop or in the microwave.

Creamy Chicken Broccoli Soup: A Veggie-Packed Delight

This recipe utilizes pureed cauliflower to create a creamy texture while adding extra healthy vegetables. It's a quick and easy option for busy weeknights.

Ingredients:

• Cauliflower florets
• Chicken broth (or Better than Bouillon base)
• Chopped cooked chicken
• Broccoli
• Butter (or olive oil for dairy-free)
• Minced dried onions
• Parmesan cheese (or nutritional yeast for dairy-free)
• Water
• Optional: thyme, garlic, salt, black pepper

Instructions:

1. Boil cauliflower florets in water until fork tender. Retain some of the cooking liquid.
2. Drain the cauliflower and puree in a high-speed blender or food processor with olive oil, parmesan cheese (or nutritional yeast), onion powder, thyme, garlic, salt, black pepper and 1 cup of the cooking liquid until thick, smooth, and creamy.
3. In the same pot, sauté minced dried onion in butter until softened.
4. Add broccoli, water (or chicken broth), and Better than Bouillon. Simmer to soften the broccoli.
5. Add the cooked chicken, stir, and cook for a minute.
6. Add cauliflower mixture to the soup and mix well. Add more water or chicken broth for a thinner consistency.
7. Cook until flavors meld, about 5 minutes.
8. Store leftovers in an airtight container.

Creamy Keto Taco Soup: A Flavorful Fiesta in a Bowl

Transform your favorite taco flavors into a warm and comforting soup with this easy recipe. It's a customizable and family-friendly option.

Ingredients:

• Ground beef (lean)
• Bell peppers
• Canned diced tomatoes
• Beef broth
• Taco seasoning
• Cream cheese
• Optional toppings: shredded cheese, avocado, sour cream

Instructions:

1. Brown the ground beef in a soup pot and remove excess fat.
2. Add bell pepper, canned tomatoes, beef broth, and taco seasoning.
3. Bring to a boil, then reduce to a simmer and cook until thickened.
4. Stir in cream cheese until melted and smooth.
5. Garnish with desired toppings.

Cooking Options:

• Instant Pot: Add all ingredients (except cream cheese) to the pressure cooker. Cook on High for 15 minutes. Remove the lid, stir in the cream cheese, and cover for 10 minutes.
• Slow Cooker: Add all ingredients (except cream cheese) and cook on Low for 6 hours or High for 4 hours. Remove the lid, stir in the cream cheese, and put the lid on to steam briefly.

Creamy Keto Italian Sausage Soup: A Taste of Tuscany

This soup combines the flavors of Italian sausage with a creamy broth and zucchini for a hearty and satisfying meal reminiscent of Zuppa Toscana.

Read also: Delicious creamy soup recipes

Ingredients:

• Italian sausage (mild or hot, casings removed)
• Onion
• Garlic
• Zucchini
• Diced tomatoes
• Bone broth
• Cream cheese
• Spinach
• Basil
• Oregano
• Bay leaf
• Cayenne pepper (optional)
• Butter
• Shredded parmesan cheese for topping

Instructions:

1. Melt butter in a soup pot or Dutch oven over medium-high heat.
2. Add onion and garlic and cook until softened.
3. Add Italian sausage and cook until browned, breaking it up as it cooks.
4. Add zucchini and cook until slightly softened.
5. Add basil, oregano, bay leaf, cayenne pepper (if using), and diced tomatoes. Stir.
6. Pour in three cups of bone broth, bring to a boil, then lower the heat to simmer.
7. In a blender, combine the remaining cup of bone broth and cream cheese and blend until smooth.
8. Pour the cream cheese mixture into the soup and stir.
9. Mix in the chopped spinach and cook until wilted.
10. Serve topped with shredded parmesan cheese.

Variations:

• Substitute spinach for kale.
• Use bratwurst instead of Italian sausage.

Creamy Tuscan Chicken Soup: An Italian-Inspired Delight

This soup draws inspiration from creamy Tuscan chicken recipes, featuring tender chicken, garlic, sun-dried tomatoes, and spinach in a rich and flavorful broth.

Ingredients:

• Chicken thighs or breasts, cut into bite-sized pieces
• Sun-dried tomatoes
• Garlic
• Tomato paste
• Italian seasoning
• Chicken broth
• Cauliflower
• Heavy cream
• Parmesan cheese
• Spinach
• Butter or oil

Instructions:

1. Sauté the chicken and sun-dried tomatoes in butter or oil until the chicken is cooked through. Remove to a plate.
2. Add remaining butter or oil to the pan and cook the garlic with tomato paste and Italian seasoning until fragrant.
3. Stir in the broth and cauliflower. Bring to a boil, then reduce heat and simmer until the cauliflower is tender.
4. Blend the broth until smooth and thick using an immersion blender or transferring to a regular blender.
5. Return the broth and chicken to the pot.
6. Stir in the cream and Parmesan.
7. Add the spinach and cook until wilted.
8. Serve with more grated Parmesan sprinkled over.

Variations:

• Use pre-cooked or rotisserie chicken, adding it in Step 5.
• For a dairy-free version, use coconut cream in place of the whipping cream and nutritional yeast in place of the Parmesan.
• Substitute chopped zucchini for cauliflower.

Creamy Cauliflower Chowder: A Hearty and Comforting Option

This recipe elevates cauliflower soup to a chowder-like consistency with the addition of bacon, cheese, and a thickening agent (optional).

Ingredients:

• Cauliflower pieces
• Chicken broth
• Cream cheese
• Cheddar cheese
• Heavy whipping cream
• Bacon fat
• Butter
• Bell pepper
• Leeks
• Onion
• Celery
• Garlic
• Thyme
• Cayenne
• Salt and pepper
• Optional: xanthan gum

Instructions:

1. Add bacon fat and butter to a medium/large pot over medium heat.
2. Add bell pepper, 1/2 cup leeks (save the rest for topping), onion, celery, garlic, and thyme. Sauté until softened.
3. Add cauliflower pieces, chicken broth, cayenne, salt, and pepper. Bring to a boil.
4. Cover and reduce heat to low, allowing to simmer for 10 minutes.
5. Remove lid and add softened cream cheese, 1/2 cup cheddar cheese (save the rest for topping), and heavy whipping cream.
6. If desired, add xanthan gum by lightly sprinkling the powder over the broth for a thicker chowder texture.
7. Remove from heat and allow to cool for a few minutes before serving.
8. Top each individual bowl with remaining cheese, leeks, and crumbled bacon.

Creamy Keto Tomato Soup: A Classic with a Low-Carb Twist

This recipe provides a keto-friendly version of classic tomato soup, using roasted tomatoes and keto-approved thickeners.

Ingredients:

• Canned roasted tomatoes
• Butter
• Onions
• Garlic cloves
• Water and concentrated chicken broth (or regular broth)
• Heavy cream
• Pesto
• Italian seasoning
• Xanthan gum
• Optional: keto sweetener

Instructions:

1. Heat butter in a large sauce pan over medium-low heat.
2. Sauté onions and garlic in the butter until translucent.
3. Add the roasted tomatoes and all of its liquid to the pan.
4. Add water/broth, heavy cream, pesto, and Italian seasoning. Stir and allow the mixture to cook for 10 minutes.
5. If using a standard blender: Add the hot tomato mixture to a blender with the Xanthan Gum, cream cheese, heavy cream and parmesan cheese. Blend until incorporated. Salt to taste. Serve immediately.
6. If using an immersion blender: Add the Xanthan Gum, cream cheese, heavy cream and parmesan cheese to the pot. Blend until incorporated. Salt to taste.

Variations:

• For a paleo or dairy-free version, omit the cream cheese, use coconut milk for heavy cream, and swap butter for olive oil, coconut oil, or ghee.
• Add a keto sweetener to balance the acidity of the tomatoes.

Tips for Creamy Keto Soups

• Roasting Vegetables: Roasting vegetables before adding them to the soup enhances their flavor and adds depth to the overall dish.
• Creaminess: Pureeing the soup with a high-speed blender is the best way to achieve a smooth and creamy texture.
• Thickeners: Xanthan gum is a popular keto-friendly thickener. Add it gradually to avoid clumping.
• Dairy-Free Options: Coconut milk, nutritional yeast, and olive oil are excellent substitutes for dairy products.
• Broth: Choose a keto-friendly broth with no added sugars.
• Customization: Feel free to experiment with different vegetables, herbs, and spices to create your own unique flavor combinations.
• Storage: Most creamy keto soups can be stored in the refrigerator for up to 3 days or frozen for up to 3 months.

Read also: Quick Keto Seafood

Read also: Homemade Keto Italian Dressing

tags: #creamy #keto #soup #recipes