Delicious and Easy Keto Soup Recipes

Keto soups are a fantastic way to enjoy a comforting and satisfying meal while adhering to a low-carb, high-fat ketogenic diet. They are versatile, easy to prepare, and can be packed with nutrients and flavor. This article explores a variety of keto soup recipes, offering options for different tastes and dietary preferences.

Queso Keto Taco Soup: A Tex-Mex Delight

For those craving Tex-Mex flavors, the Queso Keto Taco Soup is a game-changer. This soup transforms the beloved queso dip into a hearty, spoonable meal. Simmered with ground beef, tangy tomatoes, and melted cheese, it’s a flavorful and satisfying option that is sure to become a family favorite.

Key Ingredients and Their Roles

• Ground Beef: Forms the rich, savory, and protein-rich foundation of the soup. Using 80/20 beef can provide extra flavor.
• Rotel Tomatoes (or diced tomatoes with green chilies): Adds a tangy and spicy element to the soup.
• Cream Cheese: Introduces fat and a rich, creamy texture, mimicking the authentic queso dip experience.
• Beef Broth: Serves as the backbone of the soup's flavor.
• Taco Seasoning: Enhances the Tex-Mex flavor profile. A homemade keto taco seasoning, free of fillers, is a great option to keep the carb count lower.

Step-by-Step Instructions

1. In a large pot over medium heat, brown ground beef and diced onion, breaking the meat into small chunks. Drain off any excess grease.
2. Add softened cream cheese to the beef and onion mixture. Mix well with a wooden spoon, breaking up any large chunks.
3. Stir in Rotel tomatoes (or diced tomatoes with green chilies), beef broth, heavy cream, and taco seasoning.
4. Simmer, taste, and adjust seasonings as needed.

Tips and Variations

• Swap the Beef: Ground turkey or shredded chicken can be used instead of ground beef.
• Soften the Cream Cheese: Microwave the cream cheese for a few seconds or leave it at room temperature until soft for easier mixing.
• Simmer, Don’t Boil: Keep the heat low and slow to prevent curdling.
• Taste and Adjust: Adjust the amount of heavy cream, beef, or seasonings to suit your taste preferences.

Serving Suggestions

Top the soup with jalapenos, avocado, fresh cilantro, or other favorite toppings. Serve with a simple leafy garden salad, avocado salad, or fresh salsa. Low-carb tortillas or crunchy pork rinds can also be used for dipping.

Slow Cooker Instructions

1. Brown the ground beef and onions in a skillet, then drain the excess fat.
2. Add the drained browned ground beef, diced onion, beef broth, diced tomatoes, and spices to the slow cooker.
3. Slow cook for 2 hours on high or 4 hours on low.
4. Stir in the softened cream cheese and heavy cream during the last hour of cooking.

Instant Pot Instructions

1. Brown the ground beef and onions in the Instant Pot using the sauté setting, then drain the excess fat.
2. Add beef broth, Rotel tomatoes, and spices.
3. Cook on high pressure for 5 minutes, followed by a natural pressure release (NPR) for 5 minutes.
4. Stir in the softened cream cheese and heavy cream.
5. Switch the Instant Pot back to the sauté function and let it simmer for 5-10 minutes to meld the flavors.

Dairy-Free Option

Substitute dairy-free cream cheese and coconut cream for cream cheese and heavy cream.

Storage and Reheating

Leftovers can be stored in the refrigerator for up to four days or frozen for later use. When reheating frozen soup, thaw it in the fridge overnight and whisk it well during reheating to restore its creamy texture. Blending the soup can also help to smooth it out.

Read also: Easy Low-Carb Cheese Crackers

Variations

• Throw In some Veggies: Add keto-friendly vegetables like bell peppers, zucchini, or spinach.
• Spice It Up: Add extra chili powder, jalapenos, or a dash of hot sauce.

Creamy Keto Tomato Soup: A Classic Comfort

This Creamy Keto Tomato Soup recipe requires just a few ingredients, one-pot and a blender. It’s the perfect low carb soup for dipping keto garlic Parmesan Bread Bites. This recipe is designed to be as low as possible in carbs.

Key Ingredients and Their Roles

• Roasted Tomatoes: Canned roasted tomatoes with their liquid are used for simplicity. Fresh roasted tomatoes can also be used.
• Butter: Adds richness and flavor.
• Onions and Garlic: Provide aromatic depth.
• Water and Concentrated Chicken Broth: Forms the base of the soup. Regular broth or bone broth can be substituted.
• Heavy Cream: Contributes to the creamy texture.
• Pesto and Italian Seasoning: Enhance the flavor profile.
• Xanthan Gum: Used as a soup thickener.

Step-by-Step Instructions

1. Heat butter in a large sauce pan over medium-low heat.
2. Sauté onions and garlic in the butter until translucent (~2 minutes)
3. Add the roasted tomatoes and all of its liquid to the pan
4. Add the water and concentrated chicken broth, pesto and Italian Seasoning. Stir and allow the mixture to cook for 10 minutes.
5. If using a standard blender: Add the hot tomato mixture to a blender with the Xanthan Gum, cream cheese, heavy cream and parmesan cheese. Blend until incorporated. Salt to taste. Serve immediately.
6. If using an immersion blender: Add the Xanthan Gum, cream cheese, heavy cream and parmesan cheese to the pot. Blend until incorporated. Salt to taste.

Tips and Variations

• Keto Sweetener: Add a keto sweetener to balance the acidity of the tomatoes.

Dairy-Free Option

• Omit the Cream Cheese
• Use Coconut Milk for Heavy Cream: You should also use coconut milk in place of the heavy cream.
• Swap butter for olive oil, coconut oil, or ghee

Storage and Reheating

• Refrigerator Storage: You should store this soup in the refrigerator in an airtight container for up to 4 days.
• Freezer Storage: You can store this soup in the freezer for up to four months.

Creamy Tuscan Chicken Soup: An Italian-Inspired Delight

Creamy Tuscan Chicken Soup is rich and satisfying, and packed full of wholesome ingredients. It's a keto comfort food meal the whole family will enjoy. This recipe draws inspiration from the flavors of Creamy Tuscan Chicken recipes found online.

Key Ingredients and Their Roles

• Chicken: Provides the protein base for the soup. Chicken breasts or thighs can be used.
• Sun-dried Tomatoes: Add intense flavor and a chewy texture.
• Garlic: Enhances the aromatic profile.
• Tomato Paste: Deepens the tomato flavor.
• Italian Seasoning: Infuses the soup with classic Italian herbs.
• Broth: Forms the liquid base of the soup.
• Cauliflower: Helps to thicken the broth without adding extra fat or thickeners.
• Cream and Parmesan: Contribute to the creamy texture and rich flavor.
• Spinach: Adds nutrients and a pop of color.

Step-by-Step Instructions

1. Cut the chicken into bite-sized pieces and sauté until cooked through. Toss in the sun-dried tomatoes along with the chicken as it will intensify their flavor. Remove everything to a plate while you prep the rest of the soup.
2. Sauté the garlic. Add the remaining butter or oil and cook the garlic with the tomato paste and Italian seasoning until fragrant.
3. Stir in the broth and the cauliflower. Simmer until the cauliflower is tender.
4. Blend the broth until smooth and thick.
5. Add the broth back to the pan and stir in the chicken.
6. Stir in the cream and Parmesan.
7. Add the spinach and cook until wilted.

Tips and Variations

• Pre-cooked Chicken: Use pre-cooked or rotisserie chicken to save time. Sauté the sun-dried tomatoes along with the garlic, tomato paste, and Italian seasoning, and the proceed as directed. Chop the cooked chicken or shred it with your fingers before adding in to the soup in Step 5.
• Substitute for Cauliflower: Use chopped zucchini instead of cauliflower to thicken the soup. Cook it until tender, just as you would the cauliflower, and blend it up.

Dairy-Free Option

Use coconut cream in place of the whipping cream, and add about 1/4 cup of nutritional yeast in place of the Parmesan.

Storage and Reheating

Creamy soups are always best served fresh or within a few days. You can store Creamy Tuscan Chicken Soup in the fridge for up to 5 days, as long as your cream was fresh. Reheat gently in a pot over medium low heat. It is not recommended to freeze soups that have cream in them, but you can certainly prepare the soup up to the point of Step 6 and freeze at that point. Add the cream after the soup is fully heated through.

Keto Chicken and Vegetable Soup

A delicious keto chicken and vegetable soup that can help you reach your weight loss goals - especially when used as part of my 5 Day Soup Diet! Make it once and reheat all week with great results!

Read also: Keto Calorie Counting: A Detailed Guide

Key Ingredients and Their Roles

• Chicken: Provides the protein base for the soup.
• Celery root (Celeriac): The perfect alternative to potatoes in low carb chicken soup recipes because it’s super filling and loaded with fiber, antioxidants, and a hefty dose of phosphorus, Vitamin K, and Vitamin C.
• Mushrooms: Not only inexpensive and low in carbs, but surprisingly high in antioxidants, B-vitamins, and Selenium!
• Swiss Chard: Holds up better in liquids than spinach, which tends to turn the broth muddy. I also love the texture and color of the swiss chard stalks, and the fact that it’s low in calories and carbs but incredibly nutrient dense.

Step-by-Step Instructions

1. Add the onions, garlic, sundried tomatoes, and mushrooms.
2. Pour in the chicken stock and water, then add the celery root and chicken.

Tips and Variations

• You can also substitute apple cider vinegar if you prefer.

Storage and Reheating

While there is some chopping involved, once you’ve made this big pot of keto chicken soup you can store it in the fridge for up to a week, or in the freezer for several months and have it at the ready whenever you want some.

Benefits of Soups

Soups are not only filling, they’re also a great way to stay hydrated, pack in the veggies, and meal prep for the week. Likewise, they’re a great way to use up meat or produce before it goes bad. With just a few spices, stock or broth, and a pot to simmer in, soup is ready in no time! Soup helps stave off colds by giving your immune system a boost. Also, using a bone broth base fills your body with needed collagen, which is super nourishing to your bones and has anti-aging benefits. Additionally, it helps fight inflammation and improves joint health.

Read also: Magnesium Supplements for Keto

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