Hearty, Warm Chicken Soup

Certified nutritionist

Elina Balode

"Embarking on a ketogenic diet doesn't mean saying goodbye to delicious and hearty meals. One might assume that this low-carb, high-fat eating plan eliminates comfort foods like soups from the menu. However, the truth is quite the opposite. Soups can be your keto-friendly best friends, offering a world of flavor, versatility, and nourishment while keeping you on track with your dietary goals. In this article, we'll explore the wonderful world of keto soups, share some chicken keto recipes, and dive into the numerous benefits they bring to your body and wallet."

The Magic of Keto Soups

When it comes to keto recipes for dinner, soups are the unsung heroes. They seamlessly blend into your ketogenic lifestyle, offering both taste and nutrition. Here's why keto soups are a must-try:

Versatility:

Keto soups come in an array of flavors and textures, making them the ultimate canvas for creativity. Whether you're craving something creamy, chunky, or brothy, you can craft a keto soup to suit your mood and taste.

Budget-Friendly:

Eating keto doesn't have to break the bank. In fact, soups are one of the most budget-friendly keto options. You can create delicious meals using simple, inexpensive ingredients like vegetables, broth, and protein sources.

Time-Saving:

Keto soups are often easy to prepare and perfect for busy weeknights. You can make a big batch and freeze portions for quick, satisfying meals throughout the week.

Nutrient Density:

Soups can be a powerhouse of essential nutrients, offering a hearty dose of vitamins, minerals, and antioxidants from the vegetables and protein sources they contain.

Chicken Keto Recipes: Flavorful and Satisfying

For those seeking good keto recipes, chicken keto soups are a fantastic choice. Here are two delightful chicken-based keto soup recipes to get you started:

Creamy Chicken and Mushroom Soup

Ingredients:

• 2 tablespoons butter

• 1 lb boneless, skinless chicken thighs, diced

• 8 oz mushrooms, sliced

• 1/2 cup chopped celery

• 1/2 cup chopped onion

• 3 cloves garlic, minced

• 4 cups chicken broth

• 1 cup heavy cream

• Salt and pepper to taste

• Fresh thyme for garnish

Instructions:

1. In a large pot, melt the butter over medium heat. Add the diced chicken and cook until no longer pink.

2. Add mushrooms, celery, onion, and garlic. Cook until vegetables are tender.

3. Pour in the chicken broth and heavy cream. Season with salt and pepper.

4. Simmer for 15-20 minutes, allowing flavors to meld.

5. Serve hot, garnished with fresh thyme.

Keto-Friendly Chicken Tortilla Soup

Ingredients:

• 1 lb boneless, skinless chicken breasts, shredded

• 1 onion, chopped

• 3 cloves garlic, minced

• 1 bell pepper, diced

• 1 can diced tomatoes

• 1 can green chilies

• 4 cups chicken broth

• 2 teaspoons cumin

• 1 teaspoon chili powder

• Salt and pepper to taste

• Avocado slices and shredded cheese for topping (optional)

Instructions:

1. In a large pot, sauté the onion and garlic until fragrant.

2. Add the shredded chicken, bell pepper, diced tomatoes, green chilies, and spices. Cook for a few minutes.

3. Pour in the chicken broth and bring the soup to a simmer. Let it cook for 15-20 minutes.

4. Serve hot, garnished with avocado slices and shredded cheese if desired.

The Impact on Your Body: Keto Soup Benefits

Not only are keto soups delicious and versatile, but they also offer several benefits for your body:

Weight Loss:

Keto soups can help you feel full and satisfied, making it easier to stick to your dietary goals and lose weight.

Steady Energy:

By reducing carb intake and relying on fats for energy, keto soups can provide a stable source of fuel throughout the day.

Improved Digestion:

The fiber-rich vegetables in keto soups promote healthy digestion and regular bowel movements.

Better Hydration:

Soups often have high water content, helping you stay hydrated, especially important on keto, which can be dehydrating.

Chicken soup recipe:

Ingredients:

• 120g chicken

• 120g cauliflower

• 50g carrots

• 100g celery

• Drizzle of olive oil

• Stock cube (optional)

• 20g onions (optional)

• 5g garlic (optional)

• 10g ginger (optional)

• Pinch of salt (optional)

• Pinch of black pepper (optional)

• Sprinkle of parsley (optional)

Instructions:

1. Heat olive oil in a pot on medium heat.

2. Add chopped garlic and onion and a couple of 2cm thick ginger pieces. Cook until onions turn golden. Onion, garlic and ingver will improve the taste of the soup, but they are not mandatory.

3. In the meantime use a blender or a knife to chop cauliflower until it resembles rice.

4. Add cauliflower to the pot and cook on medium heat until browned a little. About 6 - 8 minutes.

5. Add grated carrot, chopped celery and about 2 - 3 cups of water. If you want, you can also add a small piece of bouillon cube. Heat until water starts to boil.

6. Add chicken fillet to the soup and boil for 15 minutes. Remove from the pot and put aside. Continue to boil soup without chicken for another 3 - 5 minutes.

7. When the chicken fillet has cooled a little, flake it into small pieces using a fork.

8. Remove ginger from the soup, and add chicken pieces and a pinch of salt and pepper. Stir and serve with herbs of choice.

Incorporating soups into your ketogenic diet is not only doable but highly recommended. They are versatile, cost-effective, and packed with benefits for your body. Don't forget to experiment with different ingredients and flavors to keep your keto journey exciting and satisfying. Whether you're enjoying a hearty chicken keto soup or exploring other tasty options, soups can be the key to staying on track and savoring every moment of your ketogenic lifestyle. So, go ahead and ladle up some warm, keto-friendly goodness tonight!