When the weather turns cold, nothing is more satisfying than a warm bowl of soup. For those following a ketogenic or low-carb diet, traditional chicken and rice soup might seem off-limits. However, with a few clever substitutions, you can enjoy a creamy, flavorful, and healthy keto chicken and "rice" soup that will warm your soul without derailing your diet.
What Makes This Keto-Friendly?
The key to transforming classic chicken and rice soup into a keto-friendly dish lies in replacing the high-carb rice with low-carb alternatives. The most popular choice is cauliflower rice, but other options like lupini rice, chopped walnuts, hemp seeds, or sunflower seeds can also be used to mimic the texture of rice. Thickening agents like arrowroot powder, xanthan gum, or even egg yolks are used instead of flour to achieve the desired creamy consistency.
Variations and Recipes
There are several variations of keto chicken and rice soup, each with its unique twist. Here are a few popular recipes and techniques:
Creamy Keto Chicken and Cauliflower Rice Soup
This recipe utilizes cauliflower rice as the primary rice substitute and incorporates heavy cream to create a creamy texture.
Ingredients:
- Cooked chicken (shredded or diced)
- Cauliflower rice (fresh or frozen)
- Chicken broth
- Vegetable broth (optional)
- Celery, diced
- Onion, diced
- Bell peppers (green and red), diced
- Garlic, minced
- Olive oil and butter
- Heavy cream
- Xanthan gum (for thickening)
- Parsley, garlic powder, salt, paprika, and pepper
Instructions:
- Sauté diced celery, green pepper, onions, and red pepper in a large stockpot with butter and olive oil until softened.
- Add chicken, chicken broth, vegetable broth (optional), parsley, garlic powder, salt, paprika, and pepper. Stir to combine.
- Bring the mixture to a boil, then reduce heat and simmer for 15 minutes.
- Add cauliflower rice and simmer for an additional 5 minutes, or until the rice is tender.
- Stir in heavy cream and sprinkle xanthan gum over the soup. Stir to combine and simmer for 5-10 minutes, or until the soup thickens.
Low-Carb "Crack" Chicken and Rice Soup
This version adds a flavor explosion with cheddar cheese, bacon, and ranch seasoning.
Read also: Easy Low-Carb Cheese Crackers
Ingredients:
- Cooked chicken (shredded or diced)
- Cauliflower rice (fresh or frozen)
- Chicken broth
- Celery, diced
- Carrots, diced
- Cheddar cheese, shredded
- Bacon, cooked and crumbled
- Ranch dressing mix
Instructions:
- Combine chicken broth, cooked chicken, ranch dressing mix, carrots, and celery in a Dutch oven. Bring to a boil, then reduce heat and simmer for 20 minutes.
- Add cheddar cheese and cauliflower rice. Cook until the cheese has melted and the cauliflower is cooked through.
- Top with crumbled bacon before serving.
Keto Chicken and Lupini "Rice" Soup
This recipe uses lupini rice, a high-protein, low-carb alternative made from fiber-packed lupini beans.
Ingredients:
- Rotisserie chicken (shredded or chopped)
- Lupini rice, cooked
- Chicken broth
- Onion, diced
- Carrot, diced
- Celery, diced
- Butter
- Cream
- Garlic powder, onion powder, salt, oregano, black pepper, and arrowroot powder
Instructions:
- Melt butter in a Dutch oven or large pot over medium heat. Add onion, carrot, and celery and cook until softened.
- Stir in garlic powder, onion powder, salt, oregano, black pepper, and arrowroot powder.
- Whisk in cream, a little at a time, until fully incorporated and smooth. Cook until thickened, 2-3 minutes.
- Pour in chicken broth and bring to a simmer. Stir in cooked, shredded chicken and lupini rice.
Tips for the Perfect Keto Chicken and Rice Soup
- Choose your chicken: You can use chicken breasts, thighs, or a rotisserie chicken. Dark meat (chicken thighs) tends to be more flavorful and moist, while white meat (chicken breasts) is leaner.
- Prepare the "rice": If using cauliflower rice, consider sautéing it in butter and spices before adding it to the soup to enhance its flavor and texture.
- Thicken the soup: Arrowroot powder, xanthan gum, cornstarch, or egg yolks can be used to thicken the soup. Add them gradually to avoid clumping.
- Add vegetables: Celery, onions, carrots, and bell peppers are common additions, but you can customize the soup with your favorite low-carb vegetables like broccoli, mushrooms, or spinach.
- Season generously: Don't be afraid to experiment with different herbs and spices to create a flavorful broth.
- Simmer for flavor: Simmering the soup for a longer time allows the flavors to meld together and creates a richer, more complex taste.
Cooking Methods
Keto chicken and rice soup can be made on the stovetop, in a slow cooker, or in an Instant Pot.
- Stovetop: This is the most traditional method and allows for precise control over the cooking process.
- Slow Cooker: A slow cooker is a great option for hands-off cooking. Simply add all the ingredients (except the cheese and cauliflower rice if making the "crack" version) to the crockpot and cook on low for 6-8 hours. Add the cheese and cauliflower rice during the last 20-30 minutes of cooking.
- Instant Pot: The Instant Pot can significantly reduce cooking time. Use the sauté function to cook the vegetables, then add the remaining ingredients and cook on high pressure for a specified time (refer to your Instant Pot model's instructions). Use a quick release to vent the steam.
Serving and Storing
Keto chicken and rice soup can be served immediately or stored in the refrigerator for up to 3-5 days. It can also be frozen for up to 3 months. When freezing, allow the soup to cool completely before portioning it into freezer-safe containers or bags, leaving some space at the top for expansion.
To reheat, simply warm the soup over medium-low heat on the stovetop, stirring occasionally, until heated through.
Nutritional Benefits
Keto chicken and rice soup is not only delicious but also packed with nutritional benefits. It is a good source of protein, vitamins, and minerals. Using cauliflower rice instead of traditional rice significantly reduces the carbohydrate content, making it suitable for those following a ketogenic or low-carb diet.
Read also: Keto Calorie Counting: A Detailed Guide
Potential Substitutions
- Arrowroot powder: Cornstarch or one egg yolk can be used as a substitute. You can also omit the thickener altogether for a thinner soup.
- Heavy cream: Coconut milk can be used for a dairy-free option.
- Chicken: Any type of cooked chicken can be used, including rotisserie chicken, leftover roasted chicken, or turkey.
- Cauliflower rice: Other low-carb alternatives include lupini rice, chopped walnuts, hemp seeds, or sunflower seeds.
- Vegetables: Feel free to add or substitute vegetables based on your preferences.
Read also: Magnesium Supplements for Keto