This article explores a keto-friendly version of the classic egg drop soup, enhanced with the earthy flavor of mushrooms. It provides a comprehensive guide on how to make this quick, easy, and nutritious soup at home, perfect for a light lunch or a starter to an Asian-inspired dinner.
Introduction
Egg drop soup, also known as egg flower soup, is a comforting and light Chinese soup known for its silky ribbons of egg in a flavorful broth. This keto adaptation maintains the essence of the traditional soup while adhering to a low-carb lifestyle. By incorporating mushrooms, the soup gains depth and earthiness, making it a satisfying and healthy meal that can be prepared in minutes.
Why Keto Egg Drop Soup with Mushrooms?
This soup is an excellent choice for those following a ketogenic diet due to its low carbohydrate content and high protein. It's a versatile dish that can be customized with various ingredients based on personal preference and available resources. The use of bone broth enhances the nutritional value, providing collagen and other beneficial nutrients.
Ingredients and Their Keto-Friendliness
The key to a successful keto egg drop soup lies in choosing the right ingredients.
- Bone Broth: The foundation of the soup, bone broth, is made with the meat and bones of a chicken, making it rich in collagen and gelatin. Look for bone broth that is gelatinous when refrigerated, indicating it's made with actual bones.
- Mushrooms: Most mushrooms are low in net carbs, making them ideal for a keto diet. Crimini mushrooms and button mushrooms are excellent choices. While shiitake mushrooms are used in traditional Asian cuisine, they are relatively high in carbs, so it is better to avoid them for the keto version of the soup.
- Eggs: Eggs are a staple in keto cooking, providing protein and helping to create the signature egg ribbons in the soup.
- Soy Sauce or Coconut Aminos: These add a salty and umami flavor to the soup. For a keto and low-carb diet, use gluten-free soy sauce or coconut aminos.
- Green Onions: Adds a fresh, mild onion flavor and a pop of color.
- Ginger: Freshly grated ginger adds a warm, aromatic spice.
Step-by-Step Recipe
Here's a detailed recipe to guide you through making keto egg drop soup with mushrooms:
Read also: Easy Low-Carb Cheese Crackers
Ingredients:
- 1 tablespoon olive oil
- 1 cup sliced fresh cremini mushrooms
- 1 teaspoon grated fresh ginger
- 5 cups low-sodium chicken broth (or bone broth)
- 1 teaspoon kosher salt (adjust to taste)
- 1 tablespoon cornstarch (optional, for thickening - can substitute with a pinch of xanthan gum for keto)
- 2 large eggs, room temperature
- 2 tablespoons cold water
- 2 tablespoons chopped green onions
- 1 tablespoon soy sauce or coconut aminos
Instructions:
- Sauté the Mushrooms: In a nonstick pan, heat olive oil over medium heat. Add sliced cremini mushrooms and grated ginger. Sauté for about 8 minutes, or until the mushrooms are softened. Set aside.
- Heat the Broth: In a large pot, bring the chicken broth to a boil. Add salt. If using regular broth instead of low-sodium, start with less salt and adjust to taste.
- Make a Slurry (Optional): In a small bowl, whisk together cornstarch (or xanthan gum) and cold water until there are no lumps. Temper the slurry by adding a spoonful of the hot broth to the bowl, stirring well, and then adding the mixture back into the pot. This step is for thickening the soup; omit for a thinner soup or if strictly following a keto diet.
- Beat the Eggs: In a separate small bowl, crack the eggs and whisk until the yolks and whites are well combined.
- Create Egg Ribbons: Reduce the heat to a simmer. Slowly pour the beaten eggs into the broth while continuously stirring in a circular motion. The eggs will cook and form ribbons.
- Add the Mushrooms: Add the sautéed mushroom and ginger mixture into the soup and stir gently.
- Season and Serve: Taste the soup and adjust the salt and other seasonings as needed. Garnish with chopped green onions and serve warm.
Tips for Perfecting Your Keto Egg Drop Soup
- Use Low-Sodium Broth: This allows you to control the salt level in the soup.
- Simmer, Don't Boil: Do not pour the eggs into a rapidly boiling soup, or they will break apart into small pieces instead of forming ribbons.
- Stirring Technique: Stir the broth in a slow, circular motion while gradually pouring in the beaten eggs. The stir speed will dictate whether your eggs are thin and wispy or thick and hearty. For thicker eggs, stir slowly so the eggs have time to set.
- Egg Temperature: Using room-temperature eggs can help them cook more evenly and create better ribbons.
- Pouring Eggs: To make sure the eggs evenly break apart and mix in, use a cup with a spout. Slowly drizzle in the whisked eggs from high up by using a fork or chopsticks to stream and control the flow.
- Quality Ingredients: Using bone broth over chicken broth or pasture-raised eggs over conventional ones will really make a difference in this recipe.
- Avoid Overcooking: Overheating the eggs can cause protein bonds to fully form, which make them rubbery.
- Coconut Aminos or Tamari: Coconut aminos are a low-carb, gluten-free option for those who want a soy sauce replacement. If you prefer a less sweet soy sauce replacement, you can try tamari, which is packed with salty flavor and is 100% gluten-free.
- Be Patient: If you whisk the eggs in too quickly, you risk dropping the temperature of the chicken broth.
Variations and Additions
- Vegetables: Add other keto-friendly vegetables like spinach, cauliflower, or other low-carb veggies to boost the nutritional content and flavor.
- Protein: Add cooked chicken, shrimp, or tofu for a more substantial meal.
- Spices: Experiment with different spices like white pepper, garlic powder, or a dash of sesame oil for added flavor.
- Thickening: If you prefer a thicker soup, add a pinch of xanthan gum to the hot broth. Be careful, as a little goes a long way.
- Tofu: Tofu is a popular addition to this egg soup.
- Noodles: Noodles are another great add in. Cook them separately, then just mix them in.
Serving Suggestions
Keto egg drop soup with mushrooms can be enjoyed as a light lunch, a warm appetizer, or a side dish with other keto-friendly Asian recipes such as:
- Cauliflower Fried Rice
- Sweet and Sour Pork (keto-friendly version)
- Peanut Chicken Lettuce Wraps
- Low Carb Orange Chicken
- Keto Teriyaki Chicken
Storage and Reheating
- Storage: Store leftover soup in an airtight container in the refrigerator for up to 3 days.
- Freezing: Freezing is not recommended, as the texture of the eggs can change and become rubbery when thawed. If you must freeze it, freeze just the broth with chicken and add fresh eggs after reheating.
- Reheating: Gently reheat the soup on the stovetop over medium-low heat. Avoid boiling, especially if the soup contains eggs.
Nutritional Information
A small bowl of this keto egg drop soup contains approximately:
- Calories: 88
- Carbohydrates: 1 gram net carbs
- Protein: 8 grams
- Fat: 6 grams
Please note that nutrient values are estimates only and can vary based on product availability and preparation methods. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
Health Benefits
- Low Carb: Suitable for those following a ketogenic diet.
- High Protein: Provides essential amino acids for muscle maintenance and overall health.
- Nutrient-Rich: Bone broth is rich in collagen, which supports joint health and skin elasticity.
- Easy to Digest: A light and easily digestible soup, perfect for those with sensitive stomachs.
- Weight Loss Friendly: Low in calories and carbs, making it a good option for weight management.
Common Questions
- Is egg drop soup full of carbs? Restaurant egg drop soup often contains more carbs due to added cornstarch. Homemade keto versions typically have fewer carbs as they omit or substitute cornstarch with xanthan gum.
- Is egg drop soup healthy for weight loss? Yes, egg drop soup can be beneficial for weight loss. It’s low in calories and carbs, high in protein, and can be very filling, making it a good diet-friendly option.
- Can you substitute flour for cornstarch in egg drop soup? Yes, you can substitute flour for cornstarch in egg drop soup, but it may slightly alter the texture and clarity of the broth. Use less flour as it’s denser.
- How many carbs in egg drop soup? Traditional egg drop soup typically contains about 4-6 grams of carbs per serving. Homemade keto versions can have even fewer carbs, depending on the ingredients used.
- How do you store egg drop soup? Store this soup in the refrigerator in an airtight container like a mason jar to prevent leaks. It will taste great up to 3 days later. Add fresh green onions on top and it tastes just like the day you made it!
- Can you freeze egg drop soup? Although it is possible, freezing keto egg drop soup is not recommended. It would affect the texture of the soup too much.
- How many carbs are in this easy egg drop soup? There are only 3g net carbs in a small bowl of this soup. This is because ingredients like chicken broth and green onions don’t have many carbs in them. In fact, this egg drop soup recipe is naturally low in carbs!
- Is this a gluten-free soup recipe? Yes, almost all egg drop soup recipes are gluten-free. You just have to watch out for gluten in soy sauce. You can use coconut aminos (or gluten free soy sauce) in this soup recipe, and then you will know it is safe to eat.
- How do you give a thicker consistency? Egg drop soup is supposed to be a very thin soup. Chicken stock has a thicker consistency compared to chicken broth, so try to use that instead.
- Is this soup a complete meal? No, this soup is not a complete meal. When you make egg drop soup, it is suggested to serve some kind of meat and more veggies on the side.
Read also: Keto Calorie Counting: A Detailed Guide
Read also: Magnesium Supplements for Keto