When the summer heat is on, the thought of spending hours cooking over a hot stove can be unappealing. Cold soups offer a refreshing and nutritious alternative, requiring minimal cooking time and providing a burst of flavor. For those following a ketogenic diet, cold soups can be a delicious and satisfying way to stay on track while enjoying seasonal ingredients. This article explores a variety of keto-friendly cold soup recipes, from fruity and sweet to savory and refreshing, providing options for breakfast, appetizers, light dinners, or even desserts.
Keto Cold Berry Soup
This eye-catching Keto Cold Berry Soup is a perfect example of a quick and easy keto meal. Inspired by traditional cold berry soups from Russia and Eastern Europe, this recipe uses low-carb ingredients to create a healthy and delicious dish.
Ingredients
- Low-carb milk (such as almond milk)
- Heavy cream
- Natural sweetener (such as powdered erythritol or liquid stevia)
- Egg yolk (optional, for added healthy fats and nutrients)
- A mix of low-carb berries (strawberries, raspberries, blueberries, blackberries)
Preparation
- Heat the almond milk, heavy cream, lemon zest, and sweetener in a medium saucepan until hot, but do not boil.
- Whisk the egg yolk in a medium bowl and slowly pour the hot milk mixture over it while whisking constantly. Set aside.
- Blend the berries in a blender or with an immersion blender until pureed.
- Add the pureed berries to the milk mixture and whisk until well combined.
- Chill the berry soup in the fridge for about 30 minutes.
- Divide the soup into bowls and serve cold with dollops of heavy cream and fresh mint leaves for an elegant touch.
This versatile soup can be made ahead of time and enjoyed for breakfast, as an appetizer, or as a sweet keto dessert.
Chilled Cucumber Soup
When cucumbers are in abundance, a bowl of refreshing chilled cucumber soup is a perfect way to use them. This low-carb soup is packed with flavor from garlic, limes, fresh basil, and spring onions.
Ingredients
- 800g fresh gherkins or 3 large cucumbers
- 2 medium avocados
- 2 cloves garlic, minced
- 2 large spring onions, roughly chopped
- Bunch of fresh basil (28 g/ 1 oz)
- 3 tbsp fresh lime juice or lemon juice
- 2 cups water, vegetable stock or chicken stock
- 3/4 tsp sea salt
- 1/4 tsp black pepper, or to taste
- 1/2 cup extra virgin olive oil, divided
- 1 medium cucumber, thinly sliced
Instructions
- Roughly chop the cucumbers.
- Halve the avocados, remove the seeds, and peel.
- Peel and mince the garlic, and roughly chop the spring onions.
- Place the cucumbers and water into a blender.
- Add the avocados, onions, garlic, basil, lime juice, salt, and pepper.
- Add the olive oil.
- Process until smooth and creamy.
- Pour into a saucepan or a container that can fit in the fridge and refrigerate for at least 2 hours before serving.
- When ready to serve, thinly slice the remaining cucumber.
- To serve, pour into serving plates and top with the sliced cucumber.
Enjoy this soup as an appetizer or a light dinner.
Read also: Easy Low-Carb Cheese Crackers
Gazpacho
Gazpacho is a classic cold Spanish soup, traditionally eaten in the summer. It's typically made with fresh tomatoes, cucumbers, red onion, and garlic. Gazpacho is often served with a side of crusty bread, though keto versions omit the bread.
Variations
- Traditional Gazpacho: Made with fresh tomatoes, cucumbers, red onion, and garlic.
- Gazpacho with Golden Grapes: A bread-free version of the traditional soup.
- Watermelon Gazpacho: A refreshing and unique twist on the classic.
- Chilled Cucumber Gazpacho: A simple recipe with cucumbers, arugula, and olive oil.
Pickled Salsa/Salad Gazpacho
This recipe combines a refreshing gazpacho with a pickled salsa/salad for added texture and flavor.
Ingredients
- ⅓ cucumber, diced
- 2 ounces cherry tomatoes, quartered
- Red onion, thinly sliced
- Jalapeno, minced (optional)
- 1 tablespoon white balsamic vinegar
- 1 tablespoon olive oil
- Remaining cucumber and cherry tomatoes
- Roasted red bell peppers
- Chicken broth
- Tomato juice
- Cumin
- Remaining 2 tablespoons balsamic vinegar
- Remaining 1 tablespoon olive oil
- Salt and pepper to taste
- Avocado, diced
Instructions
- For the pickled salsa/salad: dice ⅓ of the cucumber and quarter 2 ounces (about 12) of the cherry tomatoes. Mix together with the red onion and jalapeno then season with 1 tablespoon of the white balsamic vinegar and 1 tablespoon of the olive oil.
- For the gazpacho: to a blender, add the remaining cucumber and cherry tomatoes along with the roasted red bell peppers, chicken broth and tomato juice (see notes). Season with the cumin, remaining 2 tablespoons of balsamic vinegar, remaining 1 tablespoon of olive oil and salt and pepper to taste.
- Chill the soup for at least one hour.
- To serve, place a small pile of the salsa/salad in the center of a bowl along with ⅙ of the diced avocado then pour the soup around the sides.
Other Keto Soup Ideas
Beyond specific recipes, the possibilities for keto-friendly soups are virtually limitless.
- Broccoli Cheese Soup: A ketogenic version with broccoli, carrots, onions, spinach, and homemade beef bone broth.
- Turkey Chili: A nutritious soup packed with fiber, vitamins, and minerals.
- Bone Broth: A simple and versatile base for many soups, rich in collagen and nutrients.
- Mexican Taco Soup: Made with cooked tomatoes, ground beef, and full-fat cream cheese.
- Chicken Noodle Soup: A gluten-free and low-carb take on the classic comfort food.
- Hearty Stew: Packed with meat and vegetables for a complete low-carb meal.
- French Onion Soup: Made with beef or chicken broth, gruyere cheese, grass-fed butter, and onions.
- Ramen: A keto-friendly version to satisfy cravings.
- Bacon Cheeseburger Soup: Contains bacon, bone broth, and grass-fed beef.
- Creamy Chicken Soup: Made with heavy cream and shredded chicken breast.
- Lasagna Soup: All the flavors of lasagna in soup form.
- Whole Chicken Soup: A simple soup made with a whole chicken and vegetables.
- Buffalo Wing Soup: A tangy and spicy soup with the flavors of buffalo wings.
- Egg Drop Soup: A comforting and easy-to-make soup.
- Taco Soup: A warm and flavorful soup made in a slow cooker.
Tips for Making Keto Soups
- Use a variety of low-carb vegetables: Soups are a great way to incorporate a variety of vegetables into your diet.
- Don't be afraid to experiment with flavors: Soup is a versatile dish, so feel free to try different combinations of ingredients and spices.
- Use high-quality fats: Add healthy fats like olive oil, avocado oil, or coconut oil to your soups.
- Make a big batch and freeze leftovers: Soups often taste even better the next day, and freezing leftovers makes for easy meals.
- Add protein: Include sources of protein like meat, poultry, fish, or tofu to make your soups more satisfying.
- Consider bone broth: Using bone broth as a base adds nutrients and flavor.
Read also: Keto Calorie Counting: A Detailed Guide
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