When it’s cold outside, comfort food comes a calling! But if you’re eating low-carb, your choices are limited. Without bread, pasta or potatoes to warm you, what’s a girl to do? Well, we think a nice piping hot bowl of soup or stew should do the trick. Not only will the warmth make you feel cozy, but the rich flavors in these soups really do satisfy. Each of our 3 keto soups features dramatically different flavor profiles depending on what you’re craving. Need a vegan option? We got you (and it comes filled with veggies). Want something low calorie and full of mounds of “noodles?” We got that too. Need some extra protein and a heavier stew? Our Instant Pot Chipotle Beef will save your day! Now, onto our 3 keto soups…
Keto Green Soup
We are huge fans of vegetables around here (especially broccoli). Getting as many low-carb veggies into your keto diet as possible helps fight free-radicals and nourishes your body on a cellular level. And, eating a little less meat and more of the colorful stuff is good for your body, and the environment!
Keto Green Soup
Yield: 4 servings
Serving Size: 1/4th recipe
Prep Time: 10 min
Cook Time: 20 min
Ingredients:
- 2 tablespoons avocado or olive oil
- 1 shallot, chopped
- 2 cloves garlic, chopped
- 1 small leek, chopped
- 3 cups vegetable broth
- 1 cup broccoli florets
- ½ cup frozen peas
- 2 small zucchinis, chopped
- 1 teaspoon onion powder
- ½ teaspoon sea salt
- ¼ teaspoon pepper
- ½ cup canned coconut cream, divided
Method:
- Add oil to a pot with the shallot over medium heat. Sauté for 2 minutes. Add the garlic and stir for 1 minute. Stir in the leek and caramelize for 5 minutes.
- Pour in the broth, broccoli, peas, zucchinis, onion powder, salt and pepper and bring to a boil, then reduce to a simmer for 10 minutes.
- Carefully pour into a high-powered blender with half of the coconut cream (or use an immersion blender) and process until smooth. Divide into 4 bowls. Drizzle or dollop remaining coconut cream on each.
- Garnish with basil, mint, scallions or a few whole peas.
Nutrition Information:
Calories: 211| Protein: 3g | Fat: 16.5g | Carbs: 13g | Fiber: 3g | Net Carbs: 10g
Instant Pot Beef Chipotle
Needing some extra meat in your life? Some protein to keep you extra full? This one pot soup is for you!
Instant Pot Beef Chipotle
Yield: 6 servings
Serving Size: 1/6th recipe
Prep Time: 10 min
Cook Time: 35 min
Ingredients:
- 1½ pounds boneless beef chuck roast cut into 1-inch pieces
- 2 teaspoons sea salt, divided
- ¾ teaspoon black pepper,divided
- 3 tablespoons avocado oil, divided
- 1 small onion, diced
- 3 chipotles in adobo sauce
- 4 garlic cloves, minced
- ¾ tablespoon ground cumin
- ½ teaspoon smoke paprika
- 2 cups chicken broth
- 1 (14.5oz) can crushed tomatoes
Method:
- Pat beef dry with paper towels; season with ½ teaspoon salt and ¼ teaspoon black pepper.
- Press sauté and heat 2 tablespoons oil in a pressure cooker or Instant Pot. Add beef; cook about 5 minutes or until browned. Remove to a plate.
- Heat remaining oil in pot. Add onion; cook and stir 3 minutes or until softened. Add chipotles, garlic, cumin, paprika and remaining salt and pepper and stir for 1 minute. Stir in broth, scraping up browned bits from bottom of pot. Return beef to pot with crushed tomatoes; mix well.
- Secure lid and move pressure release valve to sealing position. Manually set to high pressure and 30 minutes. Slow release and portion into bowls.
- Serve over cauliflower rice, if desired.
Nutrition Information:
Calories: 341| Protein: 31g | Fat: 22g | Carbs: 8g | Fiber: 1.5g | Net Carbs: 6.5g
Easy Ramen
The last of our 3 keto soups feels hearty thanks to the noodles, which are virtually calorie and carb-free!
Easy Ramen
Yield: 1 serving
Serving Size: full recipe
Prep Time: 5 min
Cook Time: 10 min
Ingredients:
- 1 package shirataki noodles, drained and rinsed
- 2 tablespoons ghee
- 1 teaspoon MCT oil
- 2 cloves garlic, minced
- 1 mini head bok choy, leaves chopped
- 2 tablespoons nutritional yeast
- ¾ cup bone broth (or vegetable broth for vegan option)
- Salt and pepper, to taste
Method:
- In a medium pot, melt the ghee over medium heat. Add MCT oil and garlic and stir for 1 minute. Stir in bok choy for 3 minutes.
- Add the drained noodles and nutritional yeast and stir well to coat. Add the broth, salt and pepper and heat until the broth is hot, about 2 minutes.
Nutrition Information:
Calories: 400| Protein: 16g | Fat: 35g | Carbs: 9g | Fiber: 3g | Net Carbs: 6g
Make sure you #131recipes and @131method on IG when you make a recipe! We love seeing your culinary talents! Comment below…what’s your favorite soup?
