This article explores various recipes for keto cabbage soup with chicken, offering a comprehensive guide to creating a comforting, delicious, and low-carb meal. Whether you're strictly following a ketogenic diet or simply looking for a healthy and satisfying soup, these recipes provide options for various tastes and preferences.
Why Keto Cabbage Soup with Chicken?
Keto cabbage soup with chicken is an excellent choice for those following a low-carb lifestyle due to its nutritional profile and versatility. Cabbage is a fantastic low-carb vegetable; one cup of green chopped cabbage contains about 3 net grams of carbs, while red cabbage contains approximately 5 net grams. It's also low in calories, with just 22 calories per cup, and provides essential nutrients such as calcium, folate, magnesium, potassium, and vitamins C and K. Chicken provides a lean source of protein, making this soup a filling and nutritious option.
Key Ingredients and Their Benefits
Cabbage
Cabbage is a versatile vegetable that can be used in various ways, from raw coleslaws to boiled, braised, grilled, roasted, sauteed, or steamed dishes. Its low carb count and high nutrient content make it a staple in keto diets.
Chicken
Chicken is a primary source of protein in this soup. You can use various cuts, including chicken breast, chicken thighs, or even rotisserie chicken for convenience.
Other Vegetables
Many recipes include a mix of low-carb vegetables to enhance flavor and nutritional value. Common additions include:
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- Cauliflower: A low-calorie and low-carb food rich in antioxidants, choline, folate, magnesium, manganese, niacin, phosphorus, and vitamins B, C, and K. It also provides a good source of fiber and gives the soup an amazing flavor and texture.
- Onion: Yellow or white onions work well as a base flavor for the soup.
- Celery: Adds a refreshing crunch and subtle flavor.
- Peppers: Red or green peppers contribute sweetness and vitamins.
Broth
Chicken broth, stock, or bone broth are all suitable options for the liquid base of the soup. Bone broth offers cleaner ingredients and better nutrition compared to packaged broths.
Fats and Oils
Healthy fats like olive oil or avocado oil are used for sautéing vegetables and adding richness to the soup. Some recipes also incorporate bacon for added flavor and fat content.
Seasonings
A variety of seasonings can be used to customize the flavor of the soup, including salt, pepper, garlic, Italian seasoning, chili powder, and fresh herbs like parsley and thyme.
Recipe Variations
Easy One-Pot Keto Cream of Chicken Soup with Cabbage
This recipe is a comforting and delicious option for any season. It avoids canned cream of chicken soup, which is often high in carbs and contains undesirable ingredients like modified corn starch and soy protein. To make this soup:
- Sauté Aromatics: In a Dutch oven or stock pot, heat oil over medium heat and sauté onions until tender. Add garlic and cook until fragrant.
- Add Broth and Seasonings: Pour in chicken broth, add radish (optional), salt, and pepper. Bring to a boil.
- Simmer with Cabbage and Cream: Add cabbage and heavy cream. Cover and cook until the cabbage is fork-tender.
- Finish: Stir in fresh parsley and adjust seasonings to taste. For a thicker broth, sprinkle in xanthan gum or glucomannan.
Keto Chicken Bacon Cabbage Soup
This soup combines the flavors of chicken, bacon, and various fresh vegetables for a satisfying meal.
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- Cook Bacon: In a large stockpot, cook bacon until crispy. Remove and set aside, leaving the grease in the pot.
- Sauté Vegetables: Add diced peppers, celery, and onion to the bacon grease and sauté until they start to soften.
- Combine Ingredients: Add cauliflower, green and red cabbage, chicken broth, and vegetable broth.
- Add Flavor: In a small bowl, dissolve tomato paste in vegetable broth and add to the stockpot. Then, add bacon, chicken, mustard, tamari, Italian seasoning, garlic powder, and pepper.
- Simmer: Bring to a boil, then reduce heat and simmer until the cauliflower is fork-tender.
Chicken Taco Soup (Keto Version)
This recipe offers a Mexican-inspired twist on cabbage soup, using taco flavors while keeping it low-carb.
- Sauté Aromatics: Heat oil in a pot, add minced garlic and chopped onion. Sauté until fragrant and the onion is translucent.
- Add Vegetables and Chicken: Add chopped celery, chicken chunks, shredded cabbage, and chopped red bell pepper. Cook for a few minutes until the cabbage starts to soften.
- Simmer: Add tomatoes, stock, and seasonings. Bring to a low boil, then reduce heat and simmer until the vegetables are tender.
- Serve with Toppings: Offer toppings like cilantro, jalapenos, sour cream, and cheddar cheese.
Asian-Inspired Chicken Cabbage Soup
This variation incorporates Asian flavors like lime, ginger, and garlic for a unique and delicious soup.
- Sear Chicken: Sear seasoned chicken thighs in a pot.
- Sauté Aromatics: Sauté onion until translucent, then add garlic and ginger and cook until fragrant.
- Combine Ingredients: Add broth, chicken, cabbage, and cauliflower.
- Cook: Pressure cook for 8 minutes, then quick release.
- Finish: Add coconut aminos (or GF tamari), toasted sesame oil, and lime juice for flavor. Garnish with fresh herbs.
Instant Pot Low Carb Cabbage Soup
This recipe is perfect for those who want a quick and easy meal.
- Brown Meat: Use the Instant Pot's sauté setting to brown ground meat.
- Add Ingredients: Add the remaining soup ingredients.
- Cook: Use the soup setting for 20 minutes, then natural release. Add cauliflower rice and cook for another 5 minutes.
Tips and Tricks
Thicken the Soup
If you prefer a thicker soup, you can use xanthan gum or glucomannan. A small amount goes a long way, so add gradually until you reach the desired consistency.
Customize the Flavors
Feel free to adjust the seasonings and vegetables to suit your preferences. Add more spices for a spicier soup, or experiment with different herbs and vegetables.
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Use a Rotisserie Chicken
For convenience, use a rotisserie chicken to save time on cooking the chicken.
Make it in a Slow Cooker
To make the soup in a slow cooker, simply combine all the ingredients and cook on low for 6-8 hours or on high for 3-4 hours.
Storage
Keto cabbage soup with chicken can be stored in the refrigerator for up to 3-4 days. It can also be frozen for longer storage. If freezing, avoid adding toppings before freezing.
Serving Suggestions
Toppings
Enhance the flavor and presentation of your soup with various toppings:
- Fresh chopped parsley
- Grated Parmesan cheese
- Sour cream
- Cilantro
- Jalapenos
- Cheddar cheese
Side Dishes
Serve the soup with a side salad or low-carb bread for a complete meal:
- Keto Caesar salad
- Spinach salad
- Keto biscuits
- Keto cornbread
- Keto English muffins
- Keto sandwich or lettuce wrap
- Favorite keto vegetables