If you're seeking a nutritious, flavorful, and low-calorie soup, this keto cabbage soup is an excellent choice. It’s a spicy, delicious dish that’s perfect for warming you up on a cold day. This recipe uses simple ingredients, is easy to prepare, and can be customized to suit your dietary needs and preferences.
Why Choose Keto Cabbage Soup?
This low-calorie keto cabbage soup recipe is perfect for those who want to manage their calorie intake without sacrificing taste. With just 46 calories and 5.1g net carbs per serving, it’s ideal for anyone following a low-calorie or low-carb diet. It’s also a great way to incorporate more vegetables into your diet, providing essential vitamins and minerals.
Key Ingredients
Vegetables
Cabbage is the star of this soup, offering a unique taste and numerous health benefits. It pairs well with the tomato broth and becomes tender like noodles when cooked. Other vegetables include:
- Carrots and Celery: These add a classic flavor base and essential nutrients.
- Canned Diced Tomatoes: These provide a rich, flavorful broth base.
- Optional Vegetables: Feel free to add other veggies like bell peppers, zucchini, or green beans to customize the soup to your liking.
Broth
To keep the recipe vegetarian, a vegetable base such as Better Than Bouillon is recommended. Alternatively, you can use chicken or beef broth for a richer flavor. Bouillon cubes can also be used, ensuring you have 6 cups of liquid in the end.
Seasonings
Dried onion flakes help keep the carb count low, while Italian seasoning, fresh garlic cloves, and parmesan cheese add depth and complexity to the flavor. For an extra kick, consider adding hot pepper flakes.
Read also: Easy Low-Carb Cheese Crackers
Proteins or Meats (Optional)
To make the soup heartier, add Italian sausage, ground beef, ground turkey, or rotisserie chicken. These options are low in carbs and will add more calories without significantly increasing the carb count.
Step-by-Step Instructions
- Prepare the Vegetables: Slice the cabbage into strips and dice the carrots and celery into small, bite-sized pieces. Set aside. Shred the cabbage on a mandoline slicer or slice it finely with a sharp knife for the best texture.
- Sauté the Aromatics: In a stock pot or Dutch oven, heat olive oil over medium-high heat. Add chopped celery and carrots and sauté for a minute or two, then reduce the heat to medium. If adding sausage, heat the olive oil in a non-stick pan or skillet on medium heat. Add ½ of the olive oil and sauté the cubed kielbasa sausage until crisp. Remove from the pan and set aside. Add the remaining oil to the pan and sauté the diced onion, carrot, and celery for 3 - 4 minutes until the onions are translucent. Add the minced garlic for 1 further minute. Now add the shredded cabbage, salt, and pepper and sauté for 1 - 2 minutes.
- Combine Ingredients: Add water (or broth), diced tomatoes, Better Than Bouillon, and seasonings to the pot. Mix well, then add the cabbage slices. Note: You can use 6 cups of broth or stock instead of water and bouillon.
- Simmer the Soup: Bring the mixture to a boil, then reduce the heat to a simmer. Cook for about 20 minutes or until the cabbage is soft.
- Add Garlic and Parmesan: Stir in the garlic and parmesan cheese. Let the soup cook for a couple of minutes more to incorporate the flavors.
- Season to Taste: Season with salt and black pepper if needed.
Variations and Additions
Unstuffed Cabbage Soup
Turn this recipe into a heartier unstuffed cabbage soup by adding ground meat and cauliflower rice. Brown ground beef or ground turkey while cooking the celery and carrots. Add riced cauliflower at the end with the garlic.
Cabbage Roll Soup
For a keto cabbage roll soup, sauté ground meat, onions, and celery until cooked through. Add red pepper, garlic, paprika, Italian seasoning, red pepper flakes, and cloves. Stir in cabbage and cook until softened. Add broth, tomatoes, and tomato paste. Simmer, then stir in cauliflower rice.
Spicy Keto Carnitas
Consider adding Spicy Keto Carnitas for a flavorful taco experience.
Cooking Methods
Stovetop
This is the easiest and most common method. Simply follow the steps outlined above in a large soup pot or Dutch oven.
Read also: Keto Calorie Counting: A Detailed Guide
Slow Cooker
To make keto cabbage soup in the slow cooker, add all ingredients to the slow cooker or crock pot. Cover and cook on high for 5 hours or on low for 8 hours. Adjust seasoning to taste and serve with fresh parsley. You’ll need to sauté the sausage, onion, and garlic in a skillet first to get all the flavors right.
Instant Pot
To make keto cabbage soup in the Instant Pot or Pressure Cooker, use the sauté setting to fry the sausage until crisp. Next, sauté the onions, celery, carrot, and garlic for 5 minutes. After that, add the shredded cabbage and fry for another 2 minutes. Pour in the chicken stock, remaining herbs, seasonings, and the sausage. Close the pot and set the valve to seal. Pressure cook for 10 minutes, then do a quick release. Stir in the apple cider vinegar or lemon juice and serve.
Serving and Storage
Serving
Serve the soup hot. It pairs well with cauliflower breadsticks, keto cheddar bay biscuits, or garlic bread chaffles.
Storage
Store leftovers in an airtight container in the refrigerator for up to 4-5 days. For longer storage, freeze the soup in airtight containers for up to 3 months. Let the soup cool to room temperature before freezing.
Health Benefits of Cabbage Soup
Cabbage and vegetable soup is packed with vitamins, minerals, and antioxidants. Cabbage is high in vitamin C and fiber, supporting immune health and aiding digestion. The soup’s low calorie and high water content can help with hydration and weight management. It can be a tasty way to boost your intake of essential nutrients while keeping your meals light and satisfying.
Read also: Magnesium Supplements for Keto
Common Questions
Is cabbage soup keto-friendly?
Yes, with about 3 grams of net carbs per cup of shredded cabbage, it is a popular vegetable for those who follow a low carb lifestyle. This keto cabbage soup recipe swaps out regular rice and noodles for cauliflower rice, making it extra healthy and full of nutrition.
How many carbs are in cabbage roll soup?
Most cabbage roll soup recipes have 25 to 30g of carbs per serving. But this keto version has 8.8g of carbs and 2.8g of fiber per serving, which comes to 6g net carbs per serving.
Why does my cabbage soup taste so bland?
If your cabbage soup tastes bland, make sure you’ve properly seasoned it with salt and pepper. Sauté aromatics like garlic and onions before adding the broth. Add herbs and spices like thyme, oregano, and bay leaves. Try a splash of vinegar or a squeeze of lemon juice to brighten the flavors.
Can I freeze Keto Cabbage Soup?
Yes, it freezes and reheats beautifully - perfect for meal prep.
Nutritional Information
For 1 serving:
- Calories: 46
- Fat: 1.9g
- Carbs: 6.3g
- Fiber: 1.2g
- Protein: 1.1g
- Net Carbs: 5.1g