This article provides a comprehensive guide to making a keto-friendly and comforting chicken gnocchi soup, drawing inspiration from Olive Garden's classic recipe. This version utilizes cauliflower gnocchi to reduce the carbohydrate content, making it suitable for low-carb and gluten-free diets.
Introduction
Soups are comforting food that can be enjoyed year-round. This keto chicken gnocchi soup is a perfect way to enjoy a classic dish while adhering to dietary restrictions. It's quick to make, customizable, and packed with flavor.
What is Cauliflower Gnocchi?
Cauliflower gnocchi is a modern twist on traditional potato gnocchi. Traditional gnocchi is made from potato and flour, designed to be paired with rich sauces. Cauliflower gnocchi emerged with the rise in popularity of low-carb, gluten-free, and whole-food diets. It offers a lighter alternative while still providing a satisfying texture. Trader Joe's cauliflower gnocchi contains cauliflower, potato starch, cassava flour, extra virgin olive oil, and sea salt. Other brands are available in stores like Walmart and Target.
Taste and Texture
While cauliflower gnocchi has a distinct cauliflower flavor, it can be enjoyable when cooked properly and added to flavorful recipes like this creamy chicken gnocchi soup. Crisping the gnocchi and seasoning it with salt and pepper enhances its taste and texture.
Is Cauliflower Gnocchi Keto-Friendly?
One serving (1 cup) of Trader Joe's cauliflower gnocchi contains 15 net carbs, which is considered high for a strict keto diet. However, it can be suitable for a low-carb diet, especially when consumed in smaller portions, as in this soup.
Read also: Easy Low-Carb Cheese Crackers
Ingredients for Keto Chicken Gnocchi Soup
- Cauliflower Gnocchi: One 12 oz bag of Trader Joe’s cauliflower gnocchi. Air frying or pan-frying before adding to the soup enhances the flavor and texture.
- Chicken Thighs: 1 lb of boneless chicken thighs. Chicken thighs are preferred for their richer flavor and ability to remain tender when cooked in the broth. Other forms of chicken, such as breast meat, rotisserie chicken, or pre-cooked chicken, can be used.
- Chicken Broth or Stock: 4 cups of pre-made broth.
- Olive Oil: 1 tbsp of olive oil for sautéing the vegetables.
- Mirepoix: A classic soup base consisting of 1 diced carrot, 1 diced celery stalk, and ½ cup of diced onion.
- Garlic: 2 minced garlic cloves.
- Spinach: 1 cup of chopped spinach. Kale can be used as a substitute.
- Cream Cheese: 4 oz of cream cheese for adding thickness and texture to the soup. For a dairy-free option, consider using xanthan gum, arrowroot powder, or cornstarch as a thickening agent.
- Half & Half: 2/3 cup of half & half for creaminess. Heavy cream can also be used.
- Spices: 1 tsp of salt, 1 tsp of pepper, and 1 tsp of Italian seasonings.
Essential Supplies
- Large pot or Dutch oven
- Chef’s knife & cutting board
- Measuring cups/spoons
- Whisk
- Wooden spoon or spatula
Step-by-Step Instructions
Stovetop Method
- Sauté the Mirepoix and Garlic: In a large pot or Dutch oven, heat olive oil over medium heat. Add the diced carrot, celery, and onion, along with minced garlic. Season with salt, pepper, and Italian seasoning. Sauté for about 5 minutes until the vegetables soften and become aromatic.
- Simmer the Chicken: Pour in the chicken broth and bring to a simmer. Add the boneless chicken thighs and cook until they reach an internal temperature of 165°F (about 15-20 minutes).
- Shred the Chicken: Remove the cooked chicken thighs from the pot and shred them using two forks. Return the shredded chicken to the soup.
- Add Creaminess: Mix in the cream cheese and half & half. Whisk until the cream cheese is fully incorporated and the soup thickens.
- Incorporate Gnocchi and Spinach: Stir in the cooked cauliflower gnocchi and chopped spinach. Cook until the spinach wilts and the gnocchi is heated through, about 2-3 minutes.
- Season and Serve: Taste and adjust seasoning as needed. Serve hot and garnish with fresh parsley or Parmesan cheese, if desired.
Instant Pot Method
- Sauté Vegetables: Turn the Instant Pot on to "Sauté" mode and heat for about 2 minutes. Add olive oil, followed by onions, carrots, and celery. Sauté for 4-5 minutes until softened. Add garlic and sauté for 1 more minute until fragrant.
- Add Chicken and Broth: Add the shredded chicken, fresh herbs, and dried herbs. Stir well. Add the chicken broth and put the lid on.
- Pressure Cook: Turn the Instant Pot to "Keep Warm/Cancel" followed by "Manual" and "High Pressure" for 5 minutes. Carefully move the valve to "Venting" with a towel and once the pressure has released, whisk the non-dairy milk with the arrowroot flour until smooth in a small bowl.
- Thicken and Finish: Slowly whisk in the milk slurry and hit the "Sauté" function. Let this cook for about 7 minutes, stirring occasionally. Add cauliflower gnocchi and let them cook through for about 5 minutes.
- Season and Serve: Taste for additional seasoning (salt and pepper) and add the juice of half a lemon. Serve hot and garnish with fresh parsley and black pepper.
Slow Cooker Method
- Combine Ingredients: Add the chicken breasts to the bottom of the slow cooker in a single layer. Add in the onions, celery, carrots, spices, and chicken broth.
- Cook: Cook on low for 8-10 hours, or high for 3-4 hours.
- Make Cashew Cream (Optional): During the last 30 minutes of cook time, make the cashew cream. Combine the cashews, water, and salt in a high-speed blender and blend on high for 1 minute or until very smooth and creamy. If you don't have a high speed blender, I recommend soaking the cashews in hot water for 30 minutes prior to blending.
- Shred Chicken and Finish: Shred the chicken in the slow cooker using 2 forks. Turn the slow cooker to high heat. Add in the gnocchi and spinach and stir well. Stir in the cashew cream (if using) and let it simmer for 5-10 minutes while the gnocchi heats up. Serve with fresh parsley and enjoy!
Tips and Variations
- Dairy-Free Option: Omit the cream cheese and half & half. Thicken the soup with arrowroot powder, xanthan gum, or cornstarch as needed.
- Vegetable Variations: Feel free to add other vegetables like diced zucchini, mushrooms, or bell peppers.
- Herb Variations: Experiment with different herbs like basil, oregano, or rosemary to customize the flavor profile.
- Spicy Kick: Add a pinch of red pepper flakes for a touch of heat.
- Make it a complete meal: Serve with a side salad or crusty bread.
Serving and Storage
- Serving: Serve the soup hot, garnished with fresh parsley, grated Parmesan cheese, or a squeeze of lemon juice.
- Storage: Allow the soup to cool completely before storing it in an airtight container in the refrigerator for up to 3-4 days.
- Freezing: While freezing is possible, the texture of the gnocchi may change upon thawing. Freeze in a freezer-safe container for up to 3-4 months.
Nutritional Information (per serving)
- Calories: 322kcal
- Carbohydrates: 12g
- Protein: 21g
- Fat: 19g
- Saturated Fat: 7g
- Polyunsaturated Fat: 11g
- Cholesterol: 103mg
- Sodium: 550mg
- Fiber: 2g
- Sugar: 6g
Note: Nutritional information is an estimate and may vary based on specific ingredients and serving sizes.
Read also: Keto Calorie Counting: A Detailed Guide
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