5 Soul-Warming Keto Soups to Help You Stay on Track

Soup season is here, and if you're on a ketogenic diet, it can be tough to find soups that fit within your dietary restrictions. But don't worry, we've got you covered! In this blog post, we'll be sharing 5 soul-warming keto soups that will help you stay on track and fulfill your cravings for warm and comforting meals.

1. The Classic Creamy Tomato Soup

Did you know that tomatoes are actually a fruit, not a vegetable? They're also a great source of vitamins C and K, as well as potassium. This keto-friendly tomato soup recipe uses heavy cream and grated parmesan cheese to create a rich and satisfying base, while still keeping the carb count low.

Ingredients:

• 2 tablespoons sesame oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 cans (28 ounces each) whole tomatoes, with juice
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• Salt and pepper, to taste
• 1 cup heavy cream
• 1/2 cup grated parmesan cheese
• Fresh basil leaves, for garnish (optional)

Instructions:

1. Heat the sesame oil in a large saucepan over medium heat. Add the onion and garlic and cook until soft, about 5 minutes.
2. Add the whole tomatoes, with their juice, to the saucepan along with the basil, oregano, salt, and pepper. Bring the mixture to a boil, then reduce the heat and let it simmer for about 10 minutes.
3. Remove the saucepan from heat and let it cool for a few minutes. Use an immersion blender or transfer the mixture to a blender and puree until smooth.
4. Return the pureed mixture to the saucepan and place it over low heat. Stir in the heavy cream and grated parmesan cheese until combined.
5. Let the soup simmer for a few more minutes, until it is heated through. Taste and adjust the seasoning, if necessary.
6. Serve the creamy tomato soup hot, garnished with fresh basil leaves, if desired.

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2. Vegetable-packed Minestrone Soup

Not only is it loaded with nutrients, but it's also a great way to use up any leftover veggies in your fridge. Fun fact: minestrone soup is thought to have originated in Italy, where "minestra" means "soup" in Italian. This recipe is a flavorful take on the traditional minestrone, with a base of chicken broth and a blend of keto-friendly vegetables like zucchini, carrots, and cauliflower.

Ingredients:

• 2 tablespoons sesame oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 carrots, peeled and chopped
• 2 celery stalks, chopped
• 1 zucchini, chopped
• 1 head of cauliflower, chopped
• 4 cups chicken broth
• 1 can (14 ounces) diced tomatoes, with juice
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• Salt and pepper, to taste
• Fresh basil leaves, for garnish (optional)
• Grated parmesan cheese, for garnish (optional)

Instructions:

1. Heat the sesame oil in a large saucepan over medium heat. Add the onion and garlic and cook until soft, about 5 minutes.
2. Add the carrots, celery, zucchini, cauliflower, chicken broth, diced tomatoes, with their juice, basil, oregano, salt, and pepper to the saucepan. Bring the mixture to a boil, then reduce the heat and let it simmer for about 20 minutes, or until the vegetables are tender.
3. Use an immersion blender or transfer the mixture to a blender and puree until smooth.
4. Return the pureed mixture to the saucepan and place it over low heat. Let it simmer for a few more minutes, until it is heated through. Taste and adjust the seasoning, if necessary.
5. Serve the vegetable-packed minestrone soup hot, garnished with fresh basil leaves and grated parmesan cheese, if desired.

Get your daily dose of vegetables and healthy fats with these keto soups!

3. The Classic Chicken Noodle Soup (but with a keto twist)

Instead of traditional noodles, we use zucchini noodles to keep the carb count low. And did you know that chicken noodle soup has been used as a cure-all for the common cold for centuries? The combination of warm broth, tender chicken, and nutrient-rich vegetables make it the perfect comfort food for any time of year.

Ingredients:

• 2 tablespoons sesame oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 carrots, peeled and chopped
• 2 celery stalks, chopped
• 4 cups chicken broth
• 1 pound boneless, skinless chicken breast, cut into small pieces
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• Salt and pepper, to taste
• 2 cups shirataki noodles or zucchini noodles
• Fresh parsley leaves, for garnish (optional)
• Grated parmesan cheese, for garnish (optional)

Instructions:

1. Heat the sesame oil in a large saucepan over medium heat. Add the onion and garlic and cook until soft, about 5 minutes.
2. Add the carrots, celery, chicken broth, chicken pieces, thyme, rosemary, salt, and pepper to the saucepan. Bring the mixture to a boil, then reduce the heat and let it simmer for about 15 minutes, or until the chicken is cooked through.
3. Remove the chicken pieces from the saucepan and let them cool for a few minutes. Shred the chicken with two forks and set it aside.
4. Add the shirataki noodles or zucchini noodles to the saucepan and let the soup simmer for another 5 minutes, or until the noodles are heated through.
5. Return the shredded chicken to the saucepan and let it simmer for a few more minutes, until it is heated through. Taste and adjust the seasoning, if necessary.
6. Serve the classic chicken noodle soup hot, garnished with fresh parsley leaves and grated parmesan cheese, if desired.

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4. Creamy Pumpkin Soup

This soup is perfect for fall and winter. Pumpkins are not only a tasty ingredient, but they're also packed with vitamins and antioxidants. Plus, their natural sweetness means you don't need to add any sugar to this soup, making it a keto-friendly option.

Ingredients:

• 2 tablespoons butter or ghee
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 cups chicken broth
• 1 can (15 ounces) pumpkin puree
• 1 cup heavy cream
• 1 teaspoon dried thyme
• Salt and pepper, to taste
• Fresh parsley leaves, for garnish (optional)
• Grated parmesan cheese, for garnish (optional)

Instructions:

1. Melt the butter or ghee in a large saucepan over medium heat. Add the onion and garlic and cook until soft, about 5 minutes.
2. Add the chicken broth, pumpkin puree, heavy cream, thyme, salt, and pepper to the saucepan. Bring the mixture to a boil, then reduce the heat and let it simmer for about 15 minutes.
3. Use an immersion blender or transfer the mixture to a blender and puree until smooth.
4. Return the pureed mixture to the saucepan and place it over low heat. Let it simmer for a few more minutes, until it is heated through. Taste and adjust the seasoning, if necessary.
5. Serve the creamy pumpkin soup hot, garnished with fresh parsley leaves and grated parmesan cheese, if desired.

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5. Classic Beef and Vegetable Stew

This hearty soup is perfect for chilly days and will keep you full for hours. Did you know that stews have been around for thousands of years and were originally made as a way to use up leftovers and stretch ingredients? This keto-friendly recipe uses chunks of tender beef, low-carb veggies like carrots and mushrooms, and a rich and flavorful broth to create a meal that's both filling and delicious.

Ingredients:

• 1.5 lbs of tender beef, cut into bite-sized chunks
• 2 cups of sliced carrots
• 2 cups of sliced mushrooms
• 1 large onion, diced
• 4 cloves of garlic, minced
• 4 cups of beef broth
• 2 tbsp of tomato paste
• 2 tsp of dried thyme
• 1 tsp of dried rosemary
• 2 bay leaves
• Salt and pepper, to taste

Instructions:

1. In a large saucepan or Dutch oven, heat some oil over medium-high heat. Add the beef chunks and cook until browned on all sides, about 5-7 minutes.
2. Remove the beef from the pan and set aside. In the same pan, add the diced onion and minced garlic and cook until the onion is translucent, about 3-5 minutes.
3. Add the sliced carrots and mushrooms to the pan and cook for another 5 minutes, until the vegetables are slightly softened.
4. Stir in the tomato paste, thyme, rosemary, bay leaves, salt, and pepper. Cook for another minute.
5. Return the browned beef to the pan and add the beef broth. Bring the stew to a boil, then reduce the heat and let it simmer, covered, for about 1 hour, or until the beef is tender and the flavors have melded together.
6. Serve the beef stew hot, garnished with chopped fresh parsley or cilantro, if desired.

In conclusion, these 5 keto-friendly soups are sure to warm your soul and help you stay on track. With a variety of flavors and ingredients, there's something for everyone to enjoy. So next time you're looking for a comforting meal, give one of these soups a try!

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