The keto diet, known for its low-carbohydrate and high-fat approach, has gained popularity for its potential weight loss and health benefits. When combined with the concept of detoxification, it results in a powerful dietary strategy. This article explores various keto detox soup recipes, providing a detailed guide to creating these nourishing and cleansing meals.
Understanding Keto Detox Soups
Detox soups are designed to cleanse the body by incorporating nutrient-rich vegetables and broths that are easy to digest. These soups are generally low in calories and high in vitamins and minerals, maximizing nutrient intake while supporting the body's natural detoxification processes. Incorporating the principles of a ketogenic diet means focusing on low-carbohydrate ingredients, making these soups a beneficial addition to a keto lifestyle.
Benefits of Keto Detox Soups
- Supports Detoxification: The combination of specific vegetables and spices aids in flushing out toxins from the body.
- Boosts Metabolism: Certain ingredients can help stimulate metabolic processes.
- Nutrient-Rich: High in vitamins and minerals, providing essential nutrients for overall health.
- Low-Carb and Keto-Friendly: Aligns with the ketogenic diet, promoting ketosis and fat burning.
- Easy to Digest: Gentle on the digestive system, making it suitable for those needing a dietary reset.
- Supports Weight Loss: Aides in weight loss when used as part of a 5-day soup diet.
Key Ingredients for Keto Detox Soups
Vegetables
- Broccoli: Cut the broccoli head into small, bite-sized pieces. Add the chopped broccoli florets and let the soup simmer for 5-8 minutes more.
- Cauliflower: Finely dice the cauliflower.
- Onion: Finely dice the onion. Sauté for 3-4 minutes until the onions are translucent.
- Celery: Finely dice the celery.
- Leek: Finely dice the leek.
- Cabbage: Add the chopped cabbage to the pot. Continue to simmer to soften the broccoli.
- Spinach: Add spinach to the pan and cook until spinach is just wilted.
- Swiss Chard: It holds up better in liquids than spinach, which tends to turn the broth muddy.
- Mushrooms: I included regular white mushrooms in this keto chicken soup recipe, because they are not only inexpensive and low in carbs, but surprisingly high in antioxidants, B-vitamins, and Selenium!
- Celery Root (Celeriac): Celery root (Celeriac) is the perfect alternative to potatoes in low carb chicken soup recipes (like this one) because it’s super filling and loaded with fiber, antioxidants, and a hefty dose of phosphorus, Vitamin K, and Vitamin C.
Broth
- Chicken Stock: If using low-sodium chicken stock, taste for salt at the end.
- Vegetable Stock: Use vegetable broth instead of chicken broth.
Protein
- Chicken: Season the chicken with ¼ tsp salt and pepper on both sides. Cook the chicken for 4 minutes on each side until golden. Shred the chicken breasts with two forks, and stir it back into the soup.
- Eggs: In a bowl, whisk the eggs and slowly pour them into the simmering soup. Keep stirring until the egg is cooked and take off the heat.
Spices and Flavorings
- Turmeric: Just like my Keto Golden Milk, this recipe uses turmeric and ginger. Ginger and turmeric are ingredients that work together to detox your body. Mix in the garlic, ginger paste, turmeric, thyme, lemon juice, red pepper flakes and salt and pepper to taste.
- Ginger: Ginger and turmeric are ingredients that work together to detox your body. Ginger is just as powerful of an ingredient. It’s known to help people digest their food better and naturally relieve nausea.
- Garlic: Mince the garlic, and set these vegetables aside.
- Chili Pepper: Add the chopped cauliflower, turmeric, chili pepper, chicken stock, and remaining salt.
- Lemon: Add the lemon zest and juice and stir.
- Cilantro: Chop the cilantro and slice the spring onions. Add them to the pot.
- Old El Paso Chopped Green Chiles: Then add whole raw chicken breasts, Old El Paso Chopped Green Chiles, crushed tomatoes, chicken broth, all the spices, carrots, and 1 1/2 teaspoons sea salt.
- Sundried Tomatoes: Add the onions, garlic, sundried tomatoes, and mushrooms.
- Thyme: Mix in the garlic, ginger paste, turmeric, thyme, lemon juice, red pepper flakes and salt and pepper to taste.
- Red Pepper Flakes: Mix in the garlic, ginger paste, turmeric, thyme, lemon juice, red pepper flakes and salt and pepper to taste.
Healthy Fats
- Olive Oil: Add 1 tbsp of oil to a large pot over medium-high heat. Reduce the heat to medium, and add the remaining olive oil to the pot. Heat a drizzle of olive oil in a pan over medium heat.
- Sesame Seeds: Scoop the soup into 4 bowls, and top with sesame seeds.
- Cashews: Add spinach, fresh parsley and cashews to the pan and cook until spinach is just wilted.
Keto Detox Soup Recipes
Keto Chicken Detox Soup
Ingredients:
- Chicken breasts
- Olive oil
- Onion, chopped
- Garlic, minced
- Sundried tomatoes
- Mushrooms
- Chicken stock
- Water
- Celery root (celeriac), chopped
- Swiss chard, chopped
- Salt and pepper to taste
Instructions:
- Season the chicken with salt and pepper.
- In a large pot, heat olive oil over medium-high heat.
- Cook the chicken until golden on both sides. Remove and set aside.
- In the same pot, sauté onions, garlic, sundried tomatoes, and mushrooms until softened.
- Pour in chicken stock and water. Add celery root and chicken.
- Bring to a boil, then reduce heat and simmer until chicken is cooked through.
- Remove chicken, shred, and return to the pot.
- Add Swiss chard and cook until wilted. Season with salt and pepper.
Southwest Chicken Detox Soup
Ingredients:
- Olive oil
- Chopped onions
- Garlic
- Raw chicken breasts
- Old El Paso Chopped Green Chiles
- Crushed tomatoes
- Chicken broth
- Spices (cumin, chili powder)
- Carrots
- Sea salt
- Chopped cabbage
- Broccoli
Instructions:
- Set a large 6-8 quart pot over medium heat. Add the olive oil, chopped onions, and garlic. Sauté for 5-6 minutes to soften.
- Add whole raw chicken breasts, Old El Paso Chopped Green Chiles, crushed tomatoes, chicken broth, all the spices, carrots, and 1 1/2 teaspoons sea salt.
- Bring to a boil, lower the heat, and simmer for 20+ minutes, until the chicken breasts are cooked through.
- Remove the chicken with tongs and set them on a cutting board to cool.
- Add the chopped cabbage and broccoli to the pot. Continue to simmer to soften the broccoli.
- Meanwhile, shred the chicken breasts with two forks, and stir it back into the soup.
- Once the broccoli is tender, taste, then salt and pepper as needed. If the soup base boils down too much, add 2-3 cups of water to the broth.
Keto Broccoli Detox Soup
Ingredients:
- Broccoli head, cut into small bite-sized pieces
- Onion, finely diced
- Celery, finely diced
- Leek, finely diced
- Cauliflower, finely diced
- Garlic, minced
- Chicken
- Olive oil
- Turmeric
- Chili pepper
- Chicken stock
- Salt and pepper
- Lemon zest and juice
- Sesame seeds
Instructions:
- Season the chicken with ¼ tsp salt and pepper on both sides.
- Add 1 tbsp of oil to a large pot over medium-high heat. Cook the chicken for 4 minutes on each side until golden. Remove from the pot and set aside on a plate.
- Reduce the heat to medium, and add the remaining olive oil to the pot. Add the onions, celery, and leeks. Sauté for 3-4 minutes until the onions are translucent.
- Add the chopped cauliflower, turmeric, chili pepper, chicken stock, and remaining salt.
- Bring the soup to a boil and add the shredded chicken. Turn the heat down to a simmer, and let the soup cook for 15 minutes.
- Add the chopped broccoli florets and let the soup simmer for 5-8 minutes more.
- Add the lemon zest and juice and stir.
- Scoop the soup into 4 bowls, and top with sesame seeds.
Keto Egg Drop Detox Soup
Ingredients:
- Chicken stock (or vegetable stock)
- Chard stalks and chard leaves
- Eggs
- Cilantro
- Spring onions
- Extra virgin olive oil
Instructions:
- Pour the chicken stock (or vegetable stock) in a large pot and heat over a medium heat, until it starts to simmer.
- Then add the sliced chard leaves and cook for another minute.
- In a bowl, whisk the eggs and slowly pour them into the simmering soup. Keep stirring until the egg is cooked and take off the heat.
- Chop the cilantro and slice the spring onions. Add them to the pot.
- Pour into a serving bowl and drizzle with extra virgin olive oil (a tablespoon per serving).
Detox Crockpot Lentil Soup
Ingredients:
- Onions
- Garlic
- Carrots
- Olive oil
- Squash
- Lentils
- Kale
- Parsley
- Sherry, vinegar, and/or lemon juice
- Crusty wheat bread
- Parmesan cheese
Instructions:
- Place all ingredients in the crockpot.
- Place about 4 cups of soup in a blender with the olive oil. Pulse gently until semi-smooth and creamy-looking (the oil will form a creamy emulsion with the soup).
- Add back to the pot and stir to combine. Stir in the kale and parsley.
- Turn the heat off and just let everything chill out for a bit before serving.
- Season to taste (add the sherry, vinegar, and/or lemon juice at this point) and to really go next level, serve with crusty wheat bread and a little Parmesan cheese.
Tips for Making the Best Keto Detox Soup
- Use Fresh, High-Quality Ingredients: Opt for fresh, organic vegetables and high-quality broths for the best flavor and nutritional benefits.
- Customize Your Soup: Feel free to adjust the ingredients based on your preferences and dietary needs.
- Season Generously: Don't be afraid to experiment with different spices and herbs to enhance the flavor of your soup.
- Make a Large Batch: Keto detox soups can be stored in the refrigerator for up to 5 days or frozen for longer storage, making them perfect for meal prep.
- Consider Vegetarian Options: Omit the chicken and replace the chicken broth with vegetable broth and add black beans.
- Puree for Creaminess: Puree a portion of the soup to form a silky emulsion that then gets added back into the soup.
Storing Keto Detox Soup
- Refrigerate: Store any leftover soup in an airtight container in the refrigerator for up to 5 days!
- Freeze: To freeze, place in the freezer in a large zip bag for up to 3 months. Thaw in the fridge and reheat in a saucepan or the microwave!
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