What is the Keto Diet?
The keto diet is a low-carb, high-fat diet that has been gaining popularity in recent years. It involves reducing carbohydrate intake and replacing it with healthy fats such as olive oil, butter, and avocado. This shift in macronutrients encourages your body to enter a state of ketosis, which is when your body starts to burn fat for energy instead of glucose. By doing this, you can achieve rapid weight loss but also numerous other health benefits.
How Does Chicken Soup Fit In?
Chicken soup is an excellent source of lean protein and can be incorporated into the keto diet in a variety of ways. It can be used as a base for soups, stews, and casseroles or served on its own with vegetables or low carb sides such as cauliflower rice. It’s also possible to add cream and cheese to chicken soup recipes to increase the fat content and make them more suitable for the keto diet.
Benefits of Eating Chicken Soup on the Keto Diet
Eating chicken soup on the keto diet offers several benefits including:
- High Protein Content: Chicken soup provides a good source of lean protein which helps to keep you feeling full for longer periods of time.
- Low Carbohydrates: Most chicken soups are made without any added carbohydrates so you won’t have to worry about going over your daily carb limit.
- Healthy Fats: Adding cream and cheese to your chicken soup recipes will help to increase the fat content which is beneficial on the keto diet.
Nutritional Benefits of Eating Keto Chicken Soup
The ketogenic diet is one of the most popular diets out there, and for good reason. Keto chicken soup provides a plethora of health benefits, including weight loss and improved gut health. Here are the nutritional benefits of adding keto chicken soup to your diet:
High Protein Content
Keto chicken soup is a great source of protein. A single serving provides up to 20 grams of protein, which helps build muscle mass and keep you feeling fuller for longer. This helps to reduce cravings throughout the day and can aid in weight loss.
Low in Carbs
Most people on a ketogenic diet are looking to reduce their carbohydrate intake, which is why keto chicken soup is so beneficial. It contains very low amounts of carbs (less than 5 grams per serving), making it ideal for those following a low-carb lifestyle.
High in Healthy Fats
Keto chicken soup also contains high amounts of healthy fats such as monounsaturated fats and polyunsaturated fats. These fats help keep you feeling full for longer periods of time, which can lead to weight loss.
Rich in Vitamins and Minerals
Keto chicken soup is also rich in essential vitamins and minerals such as vitamin B6, folate, calcium, magnesium, phosphorus, zinc, selenium, iron, and potassium. These nutrients are important for keeping your body functioning optimally.
Ingredients for Keto Chicken Soup Recipes
Chicken soup is a classic comfort food that is easy to make and can be tailored to fit a variety of diets. Keto chicken soup recipes are especially great because they can be made with high-fat ingredients, making them a perfect meal for those following a low-carb, high fat diet. Here are the ingredients you’ll need to make a delicious keto chicken soup.
Chicken: The star of any chicken soup recipe is the chicken. You can use either boneless, skinless chicken breasts or thighs for this recipe. For an even more flavorful soup, opt for bone-in pieces.
Vegetables: Low carb vegetables like cauliflower, broccoli, spinach, celery and mushrooms work well in keto chicken soups. They add extra flavor and nutrition and help bulk up the soup without adding too many carbs.
Cream: Cream adds richness to the soup and helps give it that creamy texture without using flour or other starchy thickeners. Use heavy cream or coconut milk for a dairy free version.
Herbs & Spices: To give your soup extra flavor, add in some herbs and spices like thyme, oregano, rosemary, cumin, garlic powder and onion powder.
Stock: To give your keto chicken soup some depth of flavor use a good quality stock or broth instead of water. Chicken stock works best but vegetable stock will work too.
Step-by-Step Guide to Making Delicious Keto Chicken Soup
Making a keto-friendly chicken soup that’s packed with flavor and nutrition is easier than you think. Follow these simple steps to make an incredibly delicious, low carb chicken soup that the whole family will love.
Ingredients
The ingredients you’ll need to make this keto chicken soup are:
- 2 tablespoons olive oil
- 1 onion, diced
- 2 garlic cloves, minced
- 2 carrots, diced
- 1 celery stalk, diced
- 4 cups chicken broth
- 1 teaspoon thyme
- 1/4 teaspoon black pepper
- 1 bay leaf
- 8 ounces mushrooms, sliced
Instructions
>Heat the olive oil in a large pot over medium heat. Add the onions and saut until softened and lightly browned, about 5 minutes. Add the garlic and cook for another minute.
>Add the carrots and celery and cook for another 5-7 minutes. Pour in the chicken broth and stir in the thyme, black pepper and bay leaf.
>Bring to a gentle simmer and cook for 10 minutes. Add in the mushrooms and cooked chicken.
>Simmer for another 10 minutes until all of the vegetables are tender. Remove from heat.
Serving
>Ladle into bowls and enjoy! Can be served with crusty bread or crackers on the side if desired.
FAQs About Keto Chicken SoupChicken soup is a classic comfort food that can be enjoyed on the ketogenic diet. It’s a great way to get in some healthy fats and vitamins, while still keeping it low-carb. Here are some of the most commonly asked questions about keto chicken soup.
Is Chicken Soup Keto-Friendly?
Yes! As long as you watch your portion sizes and choose the right ingredients, chicken soup can be a great option for those following the ketogenic diet. Look for recipes with plenty of vegetables, healthy fats like olive oil or coconut milk, and low-carb options like zucchini noodles or shirataki noodles.
What Vegetables Can I Use?
Vegetables like broccoli, cauliflower, bell peppers, mushrooms, spinach, and zucchini are all good choices for making a keto-friendly chicken soup. You can also add cabbage or other leafy greens for extra nutrition. Just make sure to avoid starchy vegetables like potatoes or corn.
What Kinds Of Protein Can I Use?
You can use any type of protein you like in your keto chicken soup. Shredded rotisserie chicken is a great option as it adds plenty of flavor and saves time. If you prefer to cook your own chicken breast or thighs, just make sure to cook it thoroughly before adding it to the soup.
Can I Add Rice Or Other Grains?
No – grains are not allowed on the ketogenic diet as they are high in carbohydrates. Instead of rice or pasta, look for recipes that use low-carb alternatives such as zucchini noodles or shirataki noodles.