Keeping Warm and Keeping Keto with 6 Soup Recipes

Keeping keto over the winter months is no easy task. With tempting sweet treats like cookies, pies, and cakes and savory favorites like mashed potatoes and stuffing being staples at family get-togethers or office potlucks, you may feel uncertainty about livin’ la keto loca this time of year. But fret not.

Here are six keto-friendly soup recipes designed with a desirable keto macronutrient ratio of 7:2:1 (fat: protein: carbohydrate) in mind to keep you on track with your keto goals and keep you warm in the upcoming months. 

1. Creamy Coconut Chicken Soup (non-dairy-friendly)

Serves: 6
Prep time: 10 minutes
Cook time: 20-30 minutes

Ingredients

• 2 Tbsp. coconut oil
• 2 cloves garlic, minced
• 1 Tbsp. fresh ginger, minced
• 1 medium zucchini, diced
• 1 cup 100% pumpkin puree
• 3 cups cooked shredded chicken breast (from rotisserie chicken or baked chicken breast)
• ¼ cup fresh parsley, finely chopped
• ¼ cup fresh cilantro, finely chopped
• 4 cups low-sodium vegetable broth
• 4 cups water
• 1 ½ cups coconut cream
• ½ cup full fat coconut milk
• 1 tsp. salt
• Pepper to taste
• 1 tsp. ground turmeric
• 1 lime, in wedges

In a large stockpot, heat the coconut oil and garlic over medium-high heat until garlic becomes fragrant, two to three minutes. Add the ginger and zucchini and simmer on medium-low heat for 10 minutes. Then stir in the pumpkin, chicken, parsley, and cilantro. Heat for another two to three minutes.

Add the vegetable broth, water, coconut cream, coconut milk, salt, pepper, and turmeric to the stock pot. Stir to incorporate all the ingredients and heat over medium-high heat until the soup is warmed through.

Serve hot with a squeeze of fresh lime juice.

Per serving: 440 calories, 12 g carbs, 33 g fat, 25 g protein

2. Buffalo Chicken Soup  

Serves: 6
Prep time: 15 minutes
Cook time: 45-50 minutes

Ingredients:

• 4 cups water
• 4 cups vegetable broth
• ½ medium head cauliflower, in florets
• 3 Tbsp. ranch seasoning
• ½ cup cream cheese
• 1 cup sour cream
• 1 cup buffalo sauce
• 1 cup celery, chopped
• ½ cup carrots, chopped
• ¾ cup yellow onion, diced
• 2 ½ cups chicken, cooked and shredded (rotisserie chicken or chicken breast)

Optional toppings:

• 4 stalks green onion, chopped
• Blue cheese, crumbled

In a large stock pot, bring the water and vegetable broth to a boil. Once the broth is boiling, add the cauliflower florets and the ranch seasoning. Cook cauliflower for approximately 10 minutes or until tender.

Meanwhile, sauté the onions, celery, and carrots over medium-high heat until the onions begin to brown and the celery and carrots soften.

Once the cauliflower is tender, use an immersion blender to puree it in the stock pot, making a thickened base for the soup. Continue using the immersion blender while adding the cream cheese and sour cream. Once everything is well combined, stir in the buffalo sauce. Then add in the celery, carrots, onion and chicken, stir, and simmer on low heat for 20-30 minutes. 

Serve hot and top with green onion and blue cheese if desired.

Per serving: 444 calories, 13 g carbs, 34 g fat, 22 g protein

3. Keto Chili

Serves: 6
Prep time: 5 minutes
Cook time: 60-75 minutes

Ingredients:

• 2 slices bacon, cut into ½” strips
• 2 Tbsp. olive oil
• 2 cloves garlic, minced
• 1 medium onion, finely chopped
• 1 red bell pepper, chopped
• 1.5 lb. ground beef, 75-80% lean
• 1.5 Tbsp. chili powder
• 1 tsp. ground cumin
• ¼ tsp. cayenne pepper
• ¼ tsp. garlic powder
• ½ tsp. onion powder
• 1 ¾ cup diced tomatoes (14.5-oz. can)
• 2 cups low-sodium beef broth

Top each serving with:

• 2/3 medium avocado
• ¼ cup sour cream

Optional toppings

• Cheddar cheese, shredded
• Green onion stalks, chopped
• Cilantro, chopped
• Salt and pepper, to taste

In a Dutch oven or large stockpot, cook bacon over medium-high heat until crisp, about 8 to 12 minutes. Remove bacon from pan and set aside. Add olive oil, garlic, onion, and red bell pepper and sauté for 2-3 minutes. Then add the ground beef, stirring occasionally until the beef is cooked all the way through and no pink remains. Add all seasonings and spices, tomatoes (with the juice), and beef broth and stir to combine. Bring the mixture to a boil, then reduce heat and simmer until the chili begins to thicken and the flavors blend, 35 to 40 minutes.

Ladle chili into bowls. Top with avocado and sour cream as well as shredded cheddar cheese, green onions, or cilantro if desired. Add salt and pepper to taste.

Per serving: 621 calories, 15 g carbs, 47 g fat, 25 g protein (includes avocado and sour cream)

4. Vegan Tofu Curry

Serves: 4
Prep time: 10 minutes
Cook time: 25-30 minutes

Ingredients:

• 2 cloves garlic, minced
• ½ red bell pepper
• ½ red onion, julienned
• 5 baby bella (cremini) mushrooms, sliced
• 2 tsp. ginger root, peeled and grated
• 1 Tbsp. vegan red curry paste
• 2 cups low-sodium vegetable broth
• 1 cup full-fat coconut milk (about one 13.5-oz. can)
• 1/3 cup coconut cream
• 15 oz firm tofu, chopped into small cubes
• 1 Tbsp. soy sauce
• ¼ cup fresh cilantro, chopped
• Juice from 1 lime

In a large stock pot over medium-high heat, sauté garlic, red bell pepper, red onion, mushrooms, ginger, and curry paste for three to four minutes, stirring occasionally. Add the vegetable broth, coconut milk, and coconut cream to the pot and stir well to combine. Bring the soup to a boil, then reduce heat to medium-high and let the mixture cook for 10 minutes. Stir in the tofu and cook five more minutes. After the soup is heated all the way through, stir in the soy sauce, cilantro, and lime juice before serving.

Per serving: 385 calories, 12 g carbs, 30 g fat, 18 g protein

5. Creamy Cauliflower Soup

Serves: 6
Prep time: 5 minutes
Cook time: 30-35 minutes

Ingredients:

• 2 Tbsp. unsalted butter, divided
• 2 cloves garlic, minced
• 1 medium head cauliflower, in florets
• 2 cups low-sodium vegetable broth
• 1 cup heavy cream
• ½ cup whole milk
• 9 oz. turkey bacon (about ¾ of a 12-oz. package)
• ¾ cup parmesan cheese, grated
• Salt and pepper to taste

Optional toppings:

• Cheddar cheese, shredded
• Green onion, chopped
• More bacon bits

Sauté one tablespoon of butter and the garlic in a large stockpot over medium-high heat for two to three minutes. Add the cauliflower florets and sauté to soften for another two minutes. Add the vegetable broth, heavy cream, and whole milk to the pot. Reduce the heat to low and simmer for 15 to 20 minutes, until the cauliflower is tender.

While the soup is simmering, cook the turkey bacon with the other tablespoon of butter in a separate frying pan over medium-high to high heat until crispy. Once the turkey bacon is done cooking, set aside and crush into small, bite-size pieces.

When the cauliflower is tender, use an immersion blender to puree the soup. Once the soup is a creamy, even texture, stir in the bacon pieces and parmesan cheese. Salt and pepper the soup to taste and serve when hot. Add optional toppings if preferred.

Per serving: 296 calories, 11 g carbs, 31 g fat, 19 g protein

6. Southwestern Chicken Soup

Serves: 6
Prep time: less than 5 minutes
Cook time: 7-8 hours

Ingredients:

• 2 ½ lb. boneless, skinless chicken breasts
• 4 cups low-sodium chicken broth
• 1 Tbsp. Ranch seasoning
• 3 Tbsp. Southwestern seasoning
• 1 ¾ cup diced tomatoes (about one 14.5-oz. can)
• ½ cup canned green chili, chopped (about one 4.5-oz. can)
• 16 oz. plain cream cheese

Optional toppings:

• Cilantro, chopped
• Cheddar cheese, shredded

Place all ingredients except the cream cheese and optional toppings into a six-quart slow cooker. Cover and cook on low for seven to eight hours. In the last half-hour to hour of cooking, add the cream cheese. Use a wooden spoon or other utensil to break the block of cream cheese up. (The cream cheese can be added to the slow cooker with the other ingredients at the beginning of cooking, but it may be more likely to curdle if left in the slow cooker for that long.) Remove the chicken from the slow cooker, shred with two forks, then return to the slow cooker and stir. Serve hot with cilantro or cheddar cheese if desired. 

Per serving: 347 calories, 8 g carbs, 28 g fat, 15 g protein

Nutrition information estimated using USDA FoodData Central.

For more information on the ketogenic diet and keto recipes, please visit the Metagenics blog.

Submitted by the Metagenics Team