Hello, Darlings! Today is all about Keto-Friendly Soup Recipes. Soup is ON! The weather is turning colder, nothing warms the body like a good hot bowl of soup. On the Keto Diet? Don’t worry, with a little tweaking, soup can be very family and keto-friendly.
Keto-Friendly Soup Recipes
Remember The Rules Of The Keto Diet
The keto diet is simple, low carbs (20 or less), and high fat, no sugar. So for soup think meat with higher fat content, good beef or chicken broth, creamy and rich. What you don’t want is lots of additives, extra carbs, crackers, and tortilla chips. You can add cream or even cheese to beef up the fat content. Beware of packaged seasonings! Many of them are loaded with sugar. Buy ingredients that are organic when possible.
Keto-Friendly Taco Soup
I LOVE taco soup! I do a beef and chicken version that my family will gobble up. To make it “keto-friendly” I simply used taco seasoning without sugar (you can make your own or buy) and add heavy cream. Avoid crackers and tortilla chips. Don’t need it.
Recipe For Keto-Friendly Taco Soup
- 80/20 ground beef
- Olive Oil
- Onion, Green Pepper-diced
- Garlic Clove- minced
- 2 cans Rotel Tomatoes
- 1 cup Heavy Whipping Cream
- 2 cups Beef Broth
- 2 TBS of Taco Seasonings (make your own)
- Lime Juice to taste
- Salt/Pepper to taste
- Avocado, Sour Cream, Cheese, Fresh Cilantro for garnish
Saute ground beef, onion, garlic in olive oil. Once the beef is brown and onions are translucent, add Rotel tomatoes, taco seasoning, and heavy whipping cream. Mix thoroughly. Add beef broth and bring to boil. Reduce heat and cook for 10-15 minutes. Add salt/pepper and lime juice to taste.
Garnish with keto-friendly condiments such as avocado, sour cream, cheese, and some fresh cilantro.
** You can slow cook this dish in crock pot and save it in the fridge for up to 4 days.
Keto-Friendly King Ranch Chicken Soup
If you ever had King Ranch Chicken Casserole, this is a take-off on it. Super simple recipes, the perfect recipe for a crockpot, or instant pot. A real family pleaser.
Ingredients For Keto-Friendly King Ranch Chicken Soup
- 3 lbs of Boneless Skinless Chicken Breast- fresh not frozen
- 8 TBS of Salted Butter
- 1/2 cup Coconut Flour
- 4 cups Chicken Broth
- 1 can Diced Tomatoes W/Green Chiles-
- If you like it spice/hot- 1 medium Jalapeno -seeds removed
- 4 TBS Chili Powder
- 1 TBS Ground Cumin
- 1 TBS Garlic Powder
- Salt/Pepper to taste
- 1/2 cup Heavy Whipping Cream
- 1 1/2 tsp Xanthan Gum – a thickening agent
- 2 cups Mexican Cheese
- Chopped Cilantro- leave off it you don’t like
On low heat, melt butter and whisk coconut flour together. Add chicken broth and spices- chili powder, garlic powder, and cumin. Mix thoroughly. Add to crockpot or instant pot. Place fresh chicken, diced tomatoes/ with green chilis, and jalapenos. Cook in the crockpot for 3 to 4 hours, instant pot about 15 minutes.
After chicken is cooked and falling apart, shred chicken into smaller bits while in the pot. Add heavy cream, xanthan gum, and cheese, allow to sit and thicken, cheese to melt for about 5 minutes.
Serve with extra cheese, chopped cilantro, and sour cream.
*** You can make this on the stove with pre shredded chicken. Cook on medium heat for about 1 hour.
Check Out Ruled.Me For Great Keto Recipes
There are tons of sites for keto-friendly recipes. I really like Ruled.Me. for not only recipes but for sound information and advice on the Keto Diet. Sign up for their emails. Only thing is that many of their recipes use Net Carbs so if you are just starting out on the Keto Diet, you will want to eat clean and get fat-adapted before venturing into keto-friendly recipes.
If you really want to lose weight, use 20 or less Total Carbs verse Net Carbs. After you have reached your goal and are wanting to make this a lifestyle, you can go to Net Carbs.
Next, Learn About Intermittent Fasting
Next, we are going to dive into the world of fast, specifically Intermittent Fasting. Intermittent Fasting will help you lose weight quicker, but you first need to be fat-adapted.