Published on in Keto Connection
Before using, please refer to our Recipes Disclaimer.
When the temperature drops, a warm meal and a cozy blanket are all you need. A hot bowl of soup can be the perfect ending to a long, cold snow day, especially for patients on the ketogenic diet!
Soup is a wonderful dish for the ketogenic diet because practically any vegetable or meat can be used to add flavor and create a great taste. There are so many ways to make a delicious ketogenic soup, but the most important factor is time. The more time the soup has to simmer, the more flavor is developed.
Follow these steps to make a tasty, homemade keto-friendly soup:
Gather your ingredients
Vegetables are strongly recommended — in fact, the more the better. Since the ketogenic diet is low in carbohydrates, ingredients such as zucchini, celery and leafy green vegetables are recommended to make a heartier soup. To add flavor while maximizing carbohydrate exchanges, dry seasonings can replace vegetables such as onion.
Choose the protein
Animal meats such as chicken, beef, pork and turkey are all excellent sources of protein and create delicious flavor. Chicken broth is also considered a protein and can be used for the base of the soup. Vegetarian soups can be made by using firm tofu accompanied by a large dash of dry seasonings for flavor.
Choose the fat
Of course, with the ketogenic diet there must be fat involved, but even non-ketogenic soups have fat in them! Therefore, it won’t taste much different. Choosing the fat depends on the type of soup you’re making. The most common fats used for soups are vegetable oil, butter, or canola oil — these all have a pretty neutral flavor. However, some soups could benefit from a strong-flavored oil such as a butternut squash soup with pumpkin oil, or a hearty beef stew with truffle oil.
Once all of the ingredients are decided, the soup can start cooking!
Sauté the vegetables in oil (or your choice of fat) until they become soft and aromatic. Add the protein to the pan and sear until a nice golden color forms on the exterior of the protein. Add your liquid (water, heavy cream or broth) and deglaze the pot to dissolve the cooking juices from the pan. Bring the liquid to a simmer and allow the flavors to develop! Remember, time is the most important component for a flavorful ketogenic soup.
We have plenty of delicious recipes to satisfy your keto kid on a cold winter day, and some sweet treats that would be perfect for the holidays or Valentine’s Day! Check out our library of recipes.
Contributed by: Paige Vondran, BS, Chef
Categories: Ketogenic Diet