This article explores a delectable and easy-to-make Keto Jalapeño Popper Soup recipe, perfect for those embracing a low-carb lifestyle. It provides detailed instructions for preparing this flavorful soup using either an Instant Pot or a slow cooker, ensuring a convenient option for every cook. Whether you're a seasoned keto enthusiast or just starting, this soup is sure to become a family favorite.
Introduction: Embracing Keto with Flavor
As the weather cools down, soup becomes a go-to meal for many. For those following a ketogenic diet, finding satisfying and compliant options can be a delightful culinary adventure. This Keto Jalapeño Popper Soup captures all the beloved flavors of the classic appetizer in a creamy, spicy, and comforting soup. The beauty of this recipe lies in its adaptability; you can easily adjust the level of spiciness to suit your taste preferences.
Why This Soup Works: Low Carb, High Flavor
This soup is not only low in carbs and keto-friendly but also boasts a flavor profile that will impress everyone, regardless of their dietary preferences. It's a fantastic way to stretch your protein budget, as a small amount of chicken goes a long way in creating a hearty and filling meal. Plus, it's incredibly easy to prepare and budget-friendly.
Key Ingredients and Their Keto Benefits
- Chicken: Provides a lean source of protein, essential for maintaining muscle mass and satiety on a keto diet. You can use pre-cooked rotisserie chicken to save time.
- Bacon: Adds a smoky, savory flavor and healthy fats, a cornerstone of the ketogenic diet. Thick-cut bacon is highly recommended for its robust flavor and texture.
- Jalapeños: Deliver the signature heat and spice of jalapeño poppers, while remaining low in carbohydrates. Remember to adjust the quantity based on your spice preference, and remove the seeds and membranes for a milder flavor.
- Cream Cheese and Cheddar Cheese: Contribute to the soup's creamy texture and rich flavor, while also providing healthy fats. You can use dairy-free substitutes to make this recipe dairy-free.
- Heavy Whipping Cream: Enhances the creaminess and adds healthy fats, crucial for achieving ketosis.
- Cauliflower: A low-carb alternative to potatoes, providing a creamy texture and subtle flavor that complements the other ingredients.
- Xanthan Gum: A keto-friendly thickening agent that replaces traditional carbohydrate-based thickeners.
Two Ways to Cook: Instant Pot and Slow Cooker
Instant Pot Instructions
The Instant Pot method offers a quick and efficient way to prepare this soup, perfect for busy weeknights.
- Turn the Instant Pot to the sauté setting and add butter, onions, green peppers, jalapeños, and your favorite seasonings. Sauté until the onions are translucent.
- Add chicken broth and cubed chicken. (Cutting the chicken into big cubes works well.)
- Set the Instant Pot to cook on manual for 15 minutes. Allow several minutes for the Instant Pot to come to pressure before it begins counting down.
- When the cycle is complete, allow a 5-minute natural pressure release. After 5 minutes, manually release the remaining steam. Always cover the valve with a towel while releasing steam.
- Turn the Instant Pot back to the sauté setting.
- Remove the chicken and shred it into big chunks using two forks, then return the shredded chicken to the Instant Pot.
- Add heavy whipping cream, softened cream cheese, cheeses, and cooked bacon, stirring until the cheeses melt.
- Sprinkle xanthan gum on top to thicken the soup and turn the Instant Pot to the warm setting.
- Simmer for 10-15 minutes to allow the soup to thicken. Keep in mind that xanthan gum takes a few minutes to activate.
- Serve with grated Monterey Jack cheese, cheddar cheese, jalapeños, and cooked bacon sprinkled on top.
Slow Cooker Instructions
The slow cooker method is ideal for a hands-off approach, allowing the flavors to meld together throughout the day.
Read also: Easy Low-Carb Cheese Crackers
- Melt butter in a saucepan and sauté onions, green peppers, jalapeños, and seasoning until onions are translucent.
- Spoon the mixture into a crock pot, then add chicken breasts and chicken broth.
- Cook on high for 3-4 hours or low for 6-7 hours.
- Remove the chicken, shred it, and return it to the crock pot.
- Add softened cream cheese, heavy whipping cream, cheeses, and cooked bacon, stirring until the cheeses melt.
- Cover and cook on high for 10 minutes to allow the flavors to combine.
- Sprinkle xanthan gum on top to thicken the soup.
Stovetop Directions
- Add the bacon to a large pot and place it over medium heat. Cook for 8-10 minutes until the bacon is browned and crispy. You may need to pour out some of the oil a time or two. Use a slotted spoon to transfer the bacon to a paper towel-lined surface.
- Discard all but one tablespoon of the bacon grease then add the onion and jalapeno and sauté for three minutes until softened. Add the garlic, mustard powder, black pepper, and salt and sauté for an additional 1-2 minutes.
- Add the chicken broth and cauliflower and bring it to a boil, then reduce heat to medium-low and simmer for 15 minutes.
- Add the cream cheese and stir or whisk until it is fully combined and there are not any clumps then stir in the heavy whipping cream.
- Add the cheddar cheese 1/2 cup at a time stirring until fully melted and combined between each new addition.
- Add salt and pepper to taste and serve warm topped with crispy bacon bits and sliced scallions.
Tips and Variations for the Perfect Soup
- Spice Level: Adjust the amount of jalapeños to control the spiciness. Remove the seeds and membranes for a milder flavor.
- Protein Options: Ground beef can be used instead of chicken for a richer flavor. Brown and drain the beef before adding it to the soup. Shrimp can also be used in place of chicken.
- Dairy-Free Option: Use dairy-free substitutes for cream cheese and cheddar cheese to make the soup dairy-free.
- Vegetarian Option: Substitute chopped radishes or cauliflower for chicken to create a vegetarian version.
- Texture: For a creamier soup, use an immersion blender to blend some of the cauliflower into the soup before adding the chicken.
- Toppings: Get creative with your toppings! Bacon crumbles, sliced scallions, cilantro, extra cheese, and even a dollop of sour cream or guacamole can add extra flavor and texture.
- Thickening: If you prefer a thicker soup, add ½ teaspoon of xanthan gum.
Serving and Storage
Serve the soup warm with your favorite toppings. Leftovers can be refrigerated in an airtight container for up to four days. This soup reheats nicely, making it perfect for meal prepping or enjoying leftovers for lunch.
Understanding the Keto Lifestyle
For those new to the ketogenic diet, it can seem overwhelming at first. However, once you grasp the fundamentals, it becomes quite simple. The ketogenic diet is a high-fat, low-carbohydrate diet that encourages the body to burn fat for fuel instead of carbohydrates. This metabolic state, called ketosis, can lead to weight loss and other health benefits.
The diet emphasizes healthy fats, such as those found in nut butters, avocados, and fatty cuts of meat. It also encourages the consumption of low or no-net-carb snacks, often referred to as "fat bombs." Keeping things sugar-free is crucial, and many recipes call for cheese or cream cheese as thickening agents. Almond flour or pork rinds can be used for coatings or batters.
Many people find that the ketogenic diet becomes a sustainable lifestyle, offering both weight loss and a feeling of satiety.
Keto Macro Breakdown
Here are the approximate macros per serving of this soup:
Read also: Keto Calorie Counting: A Detailed Guide
- Calories: 446
- Total Carbs: 4g
- Fiber: 0g
- Net Carbs: 4g
- Protein: 28g
- Fat: 35g
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