Bushra Griffith
Broccoli cheese soup is a popular comfort food, but is it keto-friendly? Conventional recipes use flour or cornstarch as thickeners, which are not low-carb. However, keto-friendly alternatives such as xanthan gum or arrowroot powder can be used to thicken the soup without adding many carbs. Keto broccoli cheese soup recipes typically contain around 2-8 grams of net carbs per serving, making it a delicious and indulgent option for those on a keto diet.
| Characteristics | Values |
|---|---|
| Carbohydrates | 6g net carbs per serving, although some recipes have 8.3g carbs and 2.3g fiber per serving, and others have 2g net carbs |
| Calories | 294kcal per serving |
| Protein | 14.9g per serving |
| Fat | 20.2g per serving |
| Fiber | 2.3g per serving |
| Preparation time | 30 minutes |
| Thickeners | Arrowroot powder, cornstarch, xanthan gum, egg yolk, extra cheese, cream cheese, pureeing the soup |
| Other ingredients | Broccoli, chicken broth, heavy cream, butter, onions, garlic, smoked paprika, pepper, salt, cheddar cheese, spinach, chicken, bacon, chives, cauliflower, vegetable broth, cream cheese, mascarpone, full-fat ricotta, whipping cream, nutmeg, curry powder, cayenne, white pepper, thyme, rosemary, dill, shrimp, asparagus, pepper jack, smoked gouda, brie, gruyere, swiss, tofu |
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What You'll Learn
Thickening the soup
To thicken your keto broccoli cheese soup, there are several options to choose from.
Firstly, you can add half a teaspoon of xanthan gum to the saucepan. Xanthan gum is keto-friendly and commonly used as a thickening agent in low-carb cooking. It is a versatile and effective way to achieve the desired consistency in your soups. Simply whisk the gum into your soup and allow it to thicken for a few minutes before serving.
If you don't have xanthan gum, you can thicken the soup with an egg yolk. Lightly beat the yolk in a small bowl and then temper it by stirring a small amount of the warm soup into the bowl. Add this mixture into your soup and continue to heat it for a few minutes, stirring occasionally.
Another option is to add 1-2 tablespoons of arrowroot powder. However, keep in mind that arrowroot powder will slightly increase the carb count of your soup.
Additionally, you can use a cornstarch slurry as a thickening agent. Mix together 2 tablespoons of cornstarch with 2 tablespoons of cold water, and then stir this mixture into your soup.
If you prefer a creamier texture, you can also add between half a cup to 1 cup of shredded cheese or 1-2 more ounces of cream cheese to your soup. Simply simmer the soup on low heat for 10-20 minutes longer to allow it to thicken.
Finally, if you want a completely smooth and silky soup, you can puree it using an immersion blender or food processor. Blending the soup will not only thicken it but also give it a velvety texture.
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Nutritional information
Broccoli cheese soup is a comfort food that can be made keto-friendly by using certain ingredients and preparation methods. Nutritional information for keto broccoli cheese soup is as follows:
Carbohydrates
Keto broccoli cheese soup typically contains between 2 and 8.3 grams of carbohydrates per serving. The amount of carbs can vary depending on the ingredients used and the serving size. For example, adding arrowroot powder or cornstarch as thickeners will increase the carb count. Using fresh or frozen broccoli, chicken broth or vegetable broth, and various types of cheese are all options that can be adjusted to suit your taste preferences and carbohydrate goals.
Fiber
The fiber content in keto broccoli cheese soup is approximately 2.3 grams per serving. Fiber is an important component of a healthy diet, and including fibrous vegetables like broccoli in your keto soup can help increase your fiber intake.
Protein
Keto broccoli cheese soup is a good source of protein, with each cup providing around 14.9 grams. This high protein content is due to the combination of cheese, cream, and chicken or vegetable broth used in the recipe. Adding extra protein sources such as shredded chicken, tofu, or cooked bacon can further increase the protein content.
Fat
The fat content in keto broccoli cheese soup is substantial, with approximately 20.2 grams per serving. This high-fat content is a characteristic of keto diets, and it is achieved through the use of ingredients like heavy cream, butter, and cheese. The specific type of cheese used, such as sharp cheddar, smoked Gouda, or cream cheese, can also impact the overall fat content.
Calories
Each serving of keto broccoli cheese soup contains approximately 294 calories. This calorie count takes into account the combination of ingredients used, including the protein, fat, and carbohydrate sources mentioned above. Adjusting the serving size or the amount of certain ingredients can alter the calorie content to fit your specific dietary needs.
Vitamins and Minerals
While not specifically listed in the recipes, keto broccoli cheese soup is likely to contain various vitamins and minerals due to its ingredients. Broccoli is a good source of vitamins C, K, and A, as well as folate and fiber. Cheese provides calcium, protein, and vitamin B12. Additionally, spices and herbs added to the soup, such as nutmeg, thyme, or rosemary, can contribute to the overall micronutrient profile of the dish.
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Substituting ingredients
The keto broccoli cheese soup recipe uses frozen broccoli, chicken, cheese, chicken broth, and heavy cream. If you're looking to substitute some of the ingredients in this recipe, here are some ideas:
- Broccoli: Broccoli is a low-carb vegetable that is rich in vitamin C and vitamin K. However, if you want to substitute it, you can use other low-carb vegetables like cauliflower, zucchini, asparagus, or spinach. Cauliflower, in particular, has a mild taste and is often used as a substitute for higher-carb foods like potatoes and rice.
- Cheese: While cheese is a popular ingredient in keto diets due to its high-fat content, not all cheeses are equal. If you're looking for substitutes, consider using goat cheese or blue cheese, which have 0 carbs and low-carb content, respectively. Grated Parmesan can also add a salty, nutty flavor to your soup, with 1 tablespoon containing only 0.7 grams of carbs. You can also use mozzarella to lower the carb count.
- Chicken Broth: You can substitute chicken broth with vegetable broth, as suggested by a keto vegetarian who has tried this recipe.
- Heavy Cream: If you're looking for a substitute for heavy cream, you can try using full-fat coconut milk, which is commonly used in keto recipes and has a similar consistency.
- Low-Carb Veggies: To bulk up the soup, you can add extra low-carb vegetables like cauliflower, broccoli florets, or kale.
- Protein: For added protein, you can toss in some shredded rotisserie chicken or crispy bacon.
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Cooking methods
There are several ways to cook keto broccoli cheese soup, including on a stovetop, in an Instant Pot, a slow cooker, or a pressure cooker. Here is a step-by-step guide to each method:
Stovetop Method
Step 1: Melt butter in a large pot over medium heat. Add onions and garlic and stir-fry for 1-2 minutes.
Step 2: Add bite-sized broccoli florets, chicken broth, and heavy cream. Stir well.
Step 3: Bring the mixture to a boil, then reduce the heat to low and simmer for 10-20 minutes, or until the broccoli is tender.
Step 4: Slowly add grated cheese a little at a time, stirring constantly, until it melts fully.
Step 5: For a thicker soup, add xanthan gum or arrowroot powder. Alternatively, use an immersion blender for a smoother soup.
Instant Pot or Pressure Cooker Method
Step 1: Turn the Instant Pot to Sauté and add butter, onions, and garlic. Sauté for a few minutes.
Step 2: Add the remaining ingredients except for the cheese and cook on Manual/Pressure Cook mode for 8 minutes.
Step 3: Allow for natural pressure release for 5 minutes, then add the cheese and stir until melted.
Slow Cooker Method
Step 1: Place all the ingredients except for the cheese and cream into the slow cooker. Cook on low for 4 hours.
Step 2: Add the heavy cream and cheese, then cook on low for another 20-30 minutes, or until the cheese is melted.
Step 3: Use an immersion blender for a smoother soup, or leave it chunky.
Tips and Variations
- Use fresh, finely chopped broccoli for the best texture. However, frozen broccoli can also be used, which may cook quicker.
- Sauté the onions and garlic in oil or butter before adding the remaining ingredients for enhanced flavour.
- For a vegetarian soup, substitute vegetable broth for chicken broth.
- Use full-fat cream cheese to avoid fillers and additives.
- Grate your own cheese for a smoother texture and better melt.
- Season with salt and pepper, smoked paprika, red pepper flakes, nutmeg, and parsley to taste.
- For a lighter option, replace heavy cream with coconut cream.
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Serving suggestions
This keto broccoli cheese soup is the ultimate comfort food, perfect for a cosy night in or a satisfying lunch. With only 6g of net carbs per serving, it's a great option for those on a keto diet.
- For a complete meal, serve the soup with a keto salad topped with avocado, nuts, and a keto-friendly dressing.
- If you're a bread lover, try dipping keto garlic bread or cheesy keto biscuits into the soup.
- For added protein, serve the soup with grilled chicken, shrimp, or bacon-wrapped asparagus.
- If you're vegetarian, tofu is a great option to add extra protein to the soup.
- To make the soup extra thick, add 1/2 teaspoon of xanthan gum or 1-2 tablespoons of arrowroot powder. Keep in mind that arrowroot powder will slightly increase the carb count.
- For a silky smooth soup, puree it using an immersion blender. If you prefer a chunkier soup, blend only a portion of it.
- Bulk up the soup with low-carb vegetables like cauliflower, broccoli florets, or kale.
- Add extra flavour with Dijon mustard or hot sauce.
- For a milder-tasting soup, opt for mild cheddar cheese. If you prefer a stronger cheese flavour, go for aged sharp cheddar.
- Freshly grate your cheese from a block for a smoother texture and better melt.
- Leftover soup can be stored in an airtight container in the refrigerator for up to three to seven days, depending on the recipe.
Enjoy your keto broccoli cheese soup!
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Frequently asked questions
The number of carbs in keto broccoli cheese soup depends on the recipe. Some recipes have 2 grams of net carbs per serving, while others have 6 or 8 grams.
The ingredients used to make keto broccoli cheese soup typically include broccoli, cheese, cream, butter, onions, and garlic. Some recipes also call for chicken broth, salt, pepper, and various spices.
Most recipes for keto broccoli cheese soup can be prepared in 30 minutes or less. However, some recipes that use a slow cooker may take up to 2-4 hours.
Yes, you can add extra low-carb vegetables to bulk up the soup. Cauliflower, broccoli florets, kale, and spinach are popular choices.
