Soup Archives - Sugar-Free Mom

Slow Cooker Low Carb Keto French Onion Chicken Soup

Brenda Bennett — Mon, 16 Feb 2026 11:00:00 +0000

This cozy keto French Onion Chicken soup has 30 grams of protein per serving. It’s a comforting, satisfying and easy recipe for the slow cooker or stove top.

French Onion Slow Cooker Chicken Soup (Keto, High Protein & Cozy)

I originally tested this French Onion Slow Cooker Chicken Soup on New Year’s Eve with friends.

It was one of those nights where you want something warm, comforting, and special — but still aligned with how you eat. Everyone loved it. Bowls were scraped clean.

Now it’s February and it’s become a family favorite and been on repeat. While New Year’s Eve is behind us, winter absolutely is not. Cozy soups are still very much in season.

In fact, this is the time of year when we crave warm, rich meals the most, don’t you think?

This recipe takes everything we love about classic French onion soup — the sweet caramelized onions, the deep flavor, the melted cheese — and turns it into a high-protein, low carb, keto French onion chicken recipe that actually satisfies.

And that protein piece? That matters more than ever in midlife.

Why This Is the Best Keto French Onion Chicken Soup for Midlife

Traditional French onion soup is mostly bread, cheese, and broth. Delicious? Yes. Satisfying long term? Not always.

This version swaps in:

chicken breasts
yellow onions
Rich chicken broth
Creamy, nutty Gruyere cheese
Fresh thyme and a quick keto bread on top, optional of course

You still get that deep golden brown, caramelized onion flavor. But instead of relying on bread for bulk, we prioritize tender chicken.

The result is an easy French onion chicken soup with:

Higher protein
Moderate fat
Lower net carbs
Long-lasting satiety

That’s what makes this one of my favorite low carb recipes for winter.

Why Protein Is So Important in Midlife

Let’s talk about something that doesn’t get enough attention: protein and satiety.

As we move through perimenopause and menopause, muscle loss naturally accelerates. If we’re not intentionally prioritizing protein, we lose lean mass. And when we lose muscle, metabolism slows, bones get weaker, and we can’t bounce back from injury as we did when we were younger.

Protein does several powerful things:

Helps preserve muscle
Supports blood sugar stability
Increases satiety
Reduces cravings later in the day
Helps prevent overeating

When you eat a bowl of traditional French onion soup, it may taste comforting, but it’s often lacking protein. That can lead to feeling hungry again quickly.

This keto French onion chicken recipe gives you the same comfort-but because it’s built around chicken, it helps you stay full longer.

This fits beautifully into my midlife macro approach:

High protein
Moderate fat
Controlled carbs
Whole food focused

It’s comfort food with intention.

Serving topping Option 1: 90 second Bread

For New Year’s Eve, I used my 90-second cottage cheese bread.

I made one batch (4 servings) in an 8 by 4 loaf pan and microwaved it for 2.5 minutes, sliced it, then toasted the slices and laid a slice right into each bowl of soup.

Then I:

Sprinkled extra Gruyere on top
Ladled hot broth over the bread

That’s it. No broiling.

The bread softens slightly and absorbs that beautiful broth without becoming mushy.

You still get the French onion experience, just with protein-forward bread instead of a carb-heavy baguette.

Serving Topping Option 2: Parmesan Biscotti

Another incredible option!

My savory parmesan biscotti recipe.

These crisp, cheesy slices are perfect for dipping into the soup.

They hold up beautifully in broth and add texture without the heavy carb load of traditional bread.

It feels elegant. Restaurant-worthy. But still aligned with keto, THM recipes, and midlife macros.

Ingredient Swaps & Great Options

You can easily customize this recipe:

Protein Swaps

Use skinless chicken thighs for more richness.
Add a splash of Worcestershire sauce.
Combine chicken broth with a little beef broth for deeper flavor.

Onion Options

Try white onions or red onions.
Add a splash of white wine, red wine, or balsamic vinegar while caramelizing.

Fat Options

Swap olive oil for avocado oil or coconut oil.
Stir in a little additional butter at the end for extra richness.

Cheese Options

Swiss works beautifully too.

Substitute mozzarella cheese if needed.

Why This Works So Well in Midlife

This soup isn’t just cozy. It’s strategic.

Because it prioritizes protein, it helps:

Keep you full
Reduce late-night snacking
Support muscle retention
Stabilize blood sugar

Instead of relying on bread and cheese for fullness, we build the base with chicken and caramelized onions.

That’s how you enjoy comfort food without derailing progress.

This is what it looks like when classic comfort food evolves.

Deep flavor. Melted cheese. Sweet onions. Tender chicken.

Still winter. Still cozy.

Just smarter.

Storage & Meal Prep

Store in an airtight container up to 4 days.
Freeze in a freezer-safe container up to 3 months.
Portion into single servings for easy lunches.

Reheat gently over medium heat.

Slow Cooker Low Carb Keto French Onion Chicken Soup

Prep Time 35

Cook Time 3

Servings servings @ 1.5 cups

Calories 282kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

2 pounds boneless, skinless chicken breasts
5 large yellow onions thinly sliced
2 tablespoons extra virgin olive oil
2 cloves garlic minced
8 cups chicken broth
1 teaspoon dried thyme or 1 tbsp fresh
1 tablespoon apple cider vinegar
salt and pepper to taste
1.5 cups Gruyere cheese shredded

Optional "Croutons"

1 90-second Cottage Cheese bread for each serving

Instructions

Slow Cooker Method

Heat 2 tablespoons olive oil in a large skillet over medium heat.
Add 5 large thinly sliced yellow onions.
Cook for 10–15 minutes, stirring every 2–3 minutes.
Reduce to medium-low heat and continue cooking until the onions become soft, sweet, and deep golden brown.
Scrape the flavorful bits from the bottom of the pan — this creates that rich caramelized onion sauce flavor.
Add the caramelized onions to your slow cooker.
Place 2 pounds boneless, skinless chicken breasts on top. Add minced garlic, thyme, apple cider vinegar.
Pour in 8 cups chicken broth.
Cook on Low for 6–7 hours OR on High for 3–4 hours.
The chicken is done when it reaches an internal temperature of 165 degrees F. Use a meat thermometer or instant-read thermometer to check.
Remove the chicken breasts and shred with two forks. Return shredded chicken to the slow cooker.

Stove Top Method

Caramelize onions in a large Dutch oven as directed above.
Add chicken breasts, broth, garlic, thyme, vinegar, salt, and pepper. Bring to a boil over medium heat.
Reduce to a simmer and cook 25–30 minutes.
Check internal temperature (165 degrees F). Shred chicken and return to pot.

Adding Cheese to Serve

Option 1: Add Cheese to Individual Bowls (What I Did)
Ladle hot soup into serving bowls. Add keto bread or croutons if using.
Top each with shredded Gruyere cheese. Pour hot broth over the top to melt the cheese.
Option 2: Stir Cheese Into the Entire Slow Cooker or Dutch oven
If you prefer a richer, more uniform soup:
Add 1½ cups shredded Gruyere directly to the slow cooker. Stir until fully melted and incorporated.

Storage

Store in an airtight container up to 4 days. Freeze in a freezer-safe container up to 3 months. Portion into single servings for easy lunches.

Notes

Nutritional information is for soup only, not optional keto bread on top.

8 g net carbs per serving. One serving is 1.5 cups.

Midlife Macros™ Approved

See the video tutorial on Pinterest.

Nutrition

The post Slow Cooker Low Carb Keto French Onion Chicken Soup appeared first on Sugar-Free Mom.

Low Carb Keto Italian Stracciatella Egg Drop Soup

Brenda Bennett — Mon, 05 Jan 2026 11:00:00 +0000

This easy Keto Italian Stracciatella soup takes under 25 minutes to prep and cook and the payoff is a comforting high protein soup with just 1 gram net carbs!

Italian Egg Drop Soup (Stracciatella alla Romana)

If you’ve ever searched for Italian egg drop soup, chances are you were actually looking for Stracciatella alla Romana — a traditional Italian soup made with hot broth, eggs, and grated Parmigiano Reggiano that form delicate “little shreds” as they cook.

The Italian word stracciatella literally means little shreds, referring to the soft strands of egg that form when the egg mixture is gently stirred into simmering stock.

This classic Italian soup is often described as the Italian version of egg drop soup, and while it shares similarities with traditional egg drop soup, it has its own rich history and distinctly Italian flavor profile.

This is one of the easiest soups you can make, yet it feels elegant enough for a holiday meal, special occasion, or light lunch any time of year.

All the nutritional information is on the printable recipe card at the bottom of this page.

What Is Stracciatella alla Romana?

Stracciatella alla Romana originates from Rome and has long been a staple Italian soup served as a primo piatto — the first course of a meal. Traditionally, it’s made with:

Hot chicken broth or chicken stock
A whisked egg mixture
Grated Parmigiano Reggiano
Black pepper

As the eggy mixture is poured into simmering stock using a gentle circular motion, it creates delicate strands of egg that float through the broth. The result is a delicious soup that’s light, nourishing, and incredibly comforting.

Unlike Chinese egg soups or traditional egg drop soup that may include soy sauce or cornstarch, Italian stracciatella relies on quality ingredients and technique rather than thickeners.

Why This Italian Egg Drop Soup Is Perfect for a Ketogenic Diet

If you follow a ketogenic diet, low carb lifestyle, or simply want a high protein, nourishing meal, this soup checks all the boxes.

Naturally low carb
High in protein from eggs and cheese
No flour, pasta, or breadcrumbs
Made with wholesome ingredients

This low carb stracciatella soup fits beautifully into a keto diet, especially when you want something warm and satisfying without heaviness. It’s also perfect during colder months, holiday meals, or anytime your digestion needs something gentle.

A Light Holiday Meal or Easy Weeknight Dinner

This soup is traditionally served as part of a holiday meal, especially at Christmas or Easter, but it’s equally perfect for:

A light lunch
A simple side dish
A starter before a more hearty soup or main course
An easy meal when you don’t feel like cooking

Because it comes together so quickly, it’s often considered one of the easiest soups in Italian cooking.

Why Escarole Works So Well in This Soup

While classic Stracciatella alla Romana is often made without vegetables, adding escarole turns it into a slightly more substantial Italian-style egg drop soup while keeping it light.

Escarole:

Adds color and texture
Wilts beautifully in hot broth
Keeps the soup low carb
Makes it feel more filling without adding starch

In this version, escarole transforms the soup into something that can stand on its own, especially for those following a ketogenic diet or seeking a high-protein, nutrient-dense option.

The Importance of Gentle Simmering

One of the most important steps in this recipe is maintaining a gentle simmer. You do not want a rolling boil.

Why?

A rolling boil breaks the delicate strands of egg
Gentle heat creates soft, silky ribbons
Texture is everything in egg soups

Think of it as coaxing the egg mixture into the broth rather than forcing it.

Chicken Broth vs Chicken Stock vs Bone Broth

You’ll often see this soup made with:

Chicken broth
Chicken stock
Homemade stock
Bone broth

All work well.

Chicken broth keeps the soup light
Chicken stock adds a bit more body
Bone broth increases protein and minerals

Use what you have — just make sure it’s flavorful, since the broth is the heart of this Italian soup.

How to Turn This Into a More Hearty Soup

If you’d like to make this a more hearty soup or main dish, simply add:

2–3 cups cooked shredded chicken
Or serve with a piece of keto bread or savory biscotti

This turns it into a satisfying high-protein meal while keeping the Italian flavors intact.

Why This Low Carb Stracciatella Soup Is Timeless

There’s a reason Stracciatella alla Romana has endured for generations. It’s simple, nourishing, and endlessly adaptable.

Whether you’re serving it as part of a holiday meal, enjoying it as a light lunch, or turning it into a comforting easy meal on a busy weeknight, this Italian egg drop soup never disappoints.

It’s proof that sometimes the most delicious soup comes from the simplest ingredients — hot broth, eggs, cheese, and a little patience.

A Christmas Day Memory I’ll Never Forget

I served this Italian egg drop soup on Christmas Day as the first course for my family, and it turned out to be one of those quiet, unexpected moments that stays with you.

My Dad is Sicilian, and food has always been more than just food in our family — it’s memory, tradition, and love passed down through generations.

When I brought this Stracciatella alla Romana to the table, my dad immediately recognized it. He told me he hadn’t had this soup in years — not since his mom passed away.

As soon as he took the first spoonful, his face lit up.

He said it tasted just like the soup his mother used to make — simple, comforting, and familiar in the best way. My mom loved it too, especially how light and lemony it was, and how perfect it felt as a first course before the rest of our Christmas meal.

What made that moment even more meaningful for me is realizing that this soup is naturally low carb and ketogenic — exactly as it was originally made. Long before anyone talked about low carb or keto diets, Italian home cooking relied on simple, nourishing ingredients like broth, eggs, and cheese. No fillers. Just real food.

This soup didn’t need to be “adapted” or “made keto.” It already was.

That’s something I love sharing — especially with women who think eating low carb means giving up traditional, comforting foods. Sometimes the most supportive, blood-sugar-friendly meals are the ones our grandparents were already making.

Serving this soup on Christmas Day reminded me why I love cooking and sharing recipes so much. Sometimes it’s not about creating something new. Sometimes it’s about honoring what’s always worked — and passing it on.

Storage Tips

Store leftovers in individual airtight container in the refrigerator for easy lunches
Best enjoyed within 2 days
Reheat gently on the stove over low heat
Do not boil when reheating

Need help meal planning? My weekly Midlife Macro Meal Plans are available each week using all my recipes for low-carb meals, and snacks.

If you’re following a classic keto diet, this meal plan works for both low carb, midlife and classic keto approaches, sent directly to your inbox. Easy meals each night of the week! Shopping list is done for you! Want a sample plan?

Low Carb Keto Italian Stracciatella Egg Drop Soup

This classic Roman-style soup features delicate egg ribbons cooked gently in broth with Parmesan, lemon, and plenty of escarole for body and color. It’s traditionally served as a light first course, especially for holiday meals. It can easily be turned into a satisfying entrée with the addition of chicken.

Prep Time 10

Cook Time 10

Servings servings

Calories 88kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

8 cups chicken bone broth
2 cloves garlic minced
1/2 tsp salt
1/4 tsp pepper
4 large eggs
1/2 cup grated Parmesan Reggiano cheese or just Parmesan
1 tbsp lemon juice and zest
4 cups escarole or spinach or kale

Instructions

Bring the chicken broth and garlic to a gentle simmer in a large pot over medium heat.
In a medium bowl, whisk together the eggs, grated Parmesan cheese, lemon zest, black pepper, and a pinch of salt. This is your egg mixture.
Reduce the heat slightly so the broth is hot but not boiling.
Slowly drizzle the egg mixture into the hot broth while stirring gently in a circular motion. The eggs will immediately cook into delicate strands.
Add the chopped escarole and allow it to wilt for 1–2 minutes.
Remove from heat and stir in lemon juice to taste. Taste and adjust seasoning if needed.
Store leftovers in an airtight container in the refrigerator for up to two days.

Notes

1 g net carbs per cup

Midlife Macros™ Approved

If you’d like to make this a more hearty soup or main dish, simply add:

2–3 cups cooked shredded chicken
Or serve with a piece of keto bread or savory biscotti

This turns it into a satisfying high-protein meal while keeping the Italian flavors intact.

Nutrition

The post Low Carb Keto Italian Stracciatella Egg Drop Soup appeared first on Sugar-Free Mom.

Easy Slow Cooker Leftover Low Carb Turkey Rice Soup

Brenda Bennett — Wed, 26 Nov 2025 11:56:09 +0000

A cozy, nourishing, low carb keto turkey soup recipe perfect for the holiday season or any cold day of the year!

Leftover Turkey Recipes for the Holidays

This slow cooker keto turkey rice soup is the comforting bowl your body craves after Thanksgiving, Christmas, or whenever you’ve got leftover turkey meat waiting to be used.

Warm, soothing, and loaded with vegetables, this nutrient-packed low-carb turkey tasty soup fits perfectly into a keto diet, low-glycemic diet, low-carb lifestyle, or even just your weekend food prep routine.

With simple ingredients like turkey broth, bone broth, fresh herbs, and your choice of miracle rice or cauliflower rice, this recipe delivers huge flavor with minimal work.

Whether you enjoy this on a chilly cold day, after a long day of holiday cooking, or as part of your weekly low-carb meal prep, this savory, nourishing soup is one of the best ways to use leftover turkey.

Why You’ll Love This Low-Carb Turkey Soup

This low-carb soup recipe has been a reader favorite since 2013 for three reasons:

✔ Perfect for Leftover Turkey

During the holidays we always end up with leftover Thanksgiving turkey or even a turkey carcass that can be simmered into a delicious homemade turkey stock.

Instead of letting it go to waste, turn it into this deeply flavorful soup. But don’t worry—if you don’t have leftovers, use leftover chicken for chicken soup or ground turkey or chopped raw turkey breast also works and cooks beautifully in the slow cooker.

✔ Supports Keto, Low-Carb, & Midlife Macros

Using miracle rice keeps the net carbs extremely low. You’ll get all the texture and satisfaction of a classic turkey rice leftover soup but without white rice, brown rice, or wild rice—all of which traditionally add too many carbs for keto or low-glycemic diets.

✔ Easy Slow Cooker Recipe

Just toss everything into a large stock pot or slow cooker, set to medium heat or medium-high heat, and let the flavors develop as it simmers for hours. Perfect for busy schedules, post-holiday recovery, or stress-free winter cooking.

Choosing Miracle Rice vs. Cauliflower Rice

Both work beautifully here.

Miracle Rice (Shirataki/Konjac Rice)

Zero calories
Zero net carbs
Takes on the best flavor of the broth and seasoning
Great option for low-carb or keto soup recipes
Rinse well before adding to remove its natural aroma

Miracle rice is made from glucomannan, an indigestible fiber from the konjac yam, making it ideal for anyone following a keto & low net carb lifestyle.

Cauliflower Rice

Still low carb but higher than miracle rice
Adds great texture
Naturally blends with turkey soup flavors
Add during the last 20–30 minutes to keep from overcooking

This swap is perfect if you prefer whole-food ingredients or don’t love konjac-based products.

What Makes a Really Delicious Leftover Turkey Soup Recipe?

This soup builds layers of flavor by sautéing shallots, garlic cloves, carrots, and stalks of celery before slow cooking.

Adding herbs like thyme, oregano, basil, and bay leaf (optional) infuses the broth with depth. Using either turkey broth, chicken broth, or bone broth ensures every sip is rich and satisfying.

Want an extra punch? Add a tiny bit of:

A splash of lime juice for brightness

Poultry seasoning

Creole seasoning (for a subtle kick)

Fresh parsley

Black pepper

How to Build the Best Low-Carb Leftover Turkey Soup

Creating a truly delicious turkey soup is all about layering flavors and choosing quality ingredients. Start by sautéing aromatics over medium heat or medium-high heat—this step adds a richness you never achieve by tossing everything into the pot raw. While some slow cooker recipes skip this, don’t! It’s the first step toward exceptional flavor.

Next, consider your broth. A turkey broth, homemade turkey stock, seasoned chicken stock, or bone broth works beautifully. Bone broth especially adds collagen, minerals, and depth to the soup, making it both deeply satisfying and nourishing.

Then think about your “rice.” Traditional long-grain rice, white rice, or brown rice will spike carbs too high for keto or low-glycemic diets. That’s why miracle rice and cauliflower rice are the perfect alternatives.

Miracle rice offers a nearly zero-carb solution, while cauliflower rice gives you a whole-food option with the same comfort you expect from a warm bowl of turkey rice soup.

Finally, finish your soup with fresh herbs like parsley, thyme, or basil. The brightness cuts through the richness of the broth and brings the soup to life.

Make This Soup Your Own

This recipe is easy to modify depending on what you have during the holiday season or weekend food prep:

Add daikon radish for a potato-like texture
Add extra vegetables processed in the food processor for a finer texture
Add more spice with creole seasoning
Use coconut-lime turkey rice soup flavors: add coconut milk + lime juice
Add a squeeze of lemon for acidity
Swap kale for spinach if you prefer a softer green

You can even include leftover vegetables from Thanksgiving—green beans, roasted carrots, or even leftover celery from stuffing prep.

Why This Turkey Soup Is Perfect After Thanksgiving

Holiday meals are often rich, heavy, and high in fat. The next day, most of us crave something warm, hydrating, and nourishing. This soup checks every box:

Hydrating from broth
Low in carbs
Packed with protein
Gentle on digestion
Comforting without feeling heavy

It’s the perfect leftover turkey recipe when you want to get back on track without sacrificing flavor or satisfaction.

More Low-Carb recipes you might like:

Recipe Notes & Substitutions

Add soy sauce or coconut aminos for deeper umami flavor.

Net Carbs: 4g

If you’re not a fan of miracle rice, sub cauliflower rice but note this raises the carbs.

Add a little coconut milk for a creamy version.

Use leftover turkey bones to make your own broth for even better flavor.

This recipe works with a slow cooker, crock pot, or instant pot recipes with minor adjustments.

Great for Meal Prep & Storage

This soup stores beautifully, making it perfect for meal prep, holiday dinners, weekend food prep, or busy weeknights.

Freeze without the miracle rice for longer storage, then add fresh when reheating.

Store in an airtight container or mason jar for 3–4 days.

The flavors deepen as it sits—seriously even better the next day!

Slow Cooker Keto Turkey Rice Soup Recipe

Slow Cooker Keto Turkey Kale Rice Soup

Prep Time 15

Cook Time 8

Total Time 8 15

Servings servings @ 1.75 cups

Calories 81kcal

Author Brenda Bennett / Sugar Free Mom

Ingredients

1 tablespoon avocado oil or olive
1/2 cup shallots chopped
1 clove garlic minced
1/2 cup carrots sliced
1 cup celery sliced
1 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
2 cups turkey cooked, chopped
4 cup turkey broth or chicken or bone broth
4 cups water
1 cup miracle rice
4 cups kale stems removed, chopped or 100 grams
optional topping: 1/4 cup fresh chopped parsley grated Parmesan cheese

Instructions

Heat oil in a large skillet and cook shallots, garlic, carrots, and celery stirring frequently until veggies are softened, about 10 minutes.
Add salt, pepper, basil, oregano, and thyme and cook about a minute more.
Add all the ingredients, except miracle rice to a large crock pot.
Cook 3-4 hours on high until kale is soft. Rinse miracle rice well and drain then add to pot the last 30 minutes of cooking time.
Top with fresh parsley and Parmesan cheese.

Video

Notes

Net Carbs 4 g net carbs for 1.75 cup serving

This recipe was first published in January 2013 using white rice.

Updated in December 2019 using miracle rice, and updated photos.

If you’re not a fan of miracle rice, you could swap it with cauliflower rice. Please note that will increase your total carbs.

Midlife Macros™ approved!

Nutrition

The post Easy Slow Cooker Leftover Low Carb Turkey Rice Soup appeared first on Sugar-Free Mom.

Best Low Carb Gluten Free Keto Chicken Zoodle Soup

Brenda Bennett — Sun, 26 Oct 2025 12:19:28 +0000

There is nothing more comforting on a cold winter day than a warm bowl of chicken “noodle” soup — especially when it nourishes your body instead of spiking your blood sugar. This Low Carb Gluten Free Keto Chicken Zoodle Soup is the ultimate guilt-free comfort food: cozy, flavorful, full of fresh ingredients, and ready in under 30 minutes.

Keto Chicken Zoodle Soup (Low Carb & Gluten Free)

Instead of traditional noodles, this recipe uses spiralized zucchini “zoodles,” making it a delicious keto chicken soup that fits perfectly into a ketogenic lifestyle or low-carb way of eating.

Now that my kids are older, I don’t have to sneak vegetables into every meal anymore — but I still love serving dishes that make all of us feel warm, nourished, and cared for.

When the temperatures drop, when someone in the house needs a little extra comfort, or when I just want an easy weeknight dinner with zero fuss and zero gluten, this soup is one of my favorite ways to gather everyone around the table.

It tastes like home, freezes beautifully, makes incredible leftovers, and keeps me on track with my goals — especially during the fall and winter months.

Zoodle Soup Recipe

If you’ve never tried zoodle soup before, get excited — it’s shockingly satisfying and perfect for keto recipes. Zoodles give you the nostalgic feel of chicken “noodle” soup without the carbs, wheat, or heaviness of traditional pasta.

This recipe is naturally:

✔ Low Carb

✔ Keto Friendly

✔ Gluten Free

✔ Grain Free

✔ High in Protein

✔ Dairy Free (optional)

With just a handful of simple, fresh ingredients like chicken, broth, carrots, onion, garlic, fresh herbs, and zucchini, you’ll have a big bowl of soup of wholesome goodness that soothes both body and soul.

This soup is also fantastic for meal prep, easy to freeze in airtight containers or freezer bags, and makes a perfect freezer meal for future sick days or busy nights.

When I made my lemon poached chicken and broth I knew I wanted to make a chicken soup for the blog, but I don’t eat pasta so I thought the zucchini noodles would be tasty and I was right. They hold their texture and for me it’s just as good as pasta only better knowing it’s low carb!

What Are Zoodles? (Zucchini Noodles 101)

Zoodles are simply spiralized zucchini, sliced into long, pasta-like strands. They’re:

Mild in flavor, making them an ideal noodle replacement

Naturally low in carbs

Gluten- and grain-free

Lower in calories than pasta

Fast-cooking

To make zoodles, you can use:

A spiralizer (best texture)
A julienne peeler
A mandoline
Pre-spiralized zoodles from the store (a great shortcut)

They hold up beautifully in soup when added at the very end — giving that classic “noodle” texture in just minutes.

Why Choose Zoodles Over a Traditional Noodle?

Traditional chicken noodle soup is made with wheat noodles which are high in carbs, gluten and can spike blood sugar quickly.

Zoodles, on the other hand, let you enjoy all the cozy nostalgia of chicken noodle soup while keeping net carbs low.

This keto chicken noodle recipe has only about 4 g net carbs per serving, making it a perfect option for anyone following a keto diet, low carb lifestyle, or gluten free comfort-food approach.

All the rest of the nutritional information is on the printable recipe card at the bottom of this page.

Will zucchini noodles get soggy?

Not if you add them at the end and simmer just 3–5 minutes.

Can I freeze this keto chicken noodle soup with zoodles?

It’s best to freeze without the zucchini noodles and add them fresh when reheating.

Can I use leftover chicken or rotisserie chicken?

Yes — it’s one of the best shortcuts!

Can I make this dairy free?

Absolutely. Just skip the Parmesan garnish.

Keto Noodle Alternatives (If You Don’t Love Zucchini)

Not a zucchini fan, or want to switch it up? Try any of these low carb noodle options:

My Keto Egg Noodles (homemade and tender)
Egg-white noodles or sliced egg-white wraps (store-bought)
Shirataki noodles (konjac)
Palmini noodles (hearts of palm)
Cabbage “noodles” (thin-shredded — shockingly good!)

All of them work in this keto soup recipe, so you can pick your favorite keto noodle option and stay on track.

Instant Pot Variation

Sauté oil, onion, garlic, and carrots on Sauté mode.
Add broth, kale, rosemary, salt, and pepper.
Seal and cook 5 minutes on Manual/High; quick release.
Stir in zoodles and chicken and let sit 5 minutes before serving.

Slow Cooker Variation

Add all ingredients except zucchini noodles to slow cooker.
Cook on Low 5–6 hours or High 2–3 hours.
Add zoodles during the last 10–15 minutes of cook time.

Substitutions

Parmesan cheese for a cozy, salty finish (optional)

Spinach instead of kale

Chicken thighs or rotisserie chicken instead of chicken breast

Bone broth instead of broth for added nutrients

Bay leaf, thyme, or parsley for more classic flavor

Meal Prep, Leftovers & Freezer Tips

Freezer bags work great for stacking flat in small freezer spaces.

Refrigerate: Store in airtight containers up to 4 days.

Freeze: Freeze broth + chicken + veggies without zoodles for best texture (up to 3 months).

Reheat: Add fresh zoodles after reheating so they don’t get soggy.

Optional Lemon Twist

If you love a bright, fresh pop of flavor, add 2 tablespoons fresh lemon juice at the end. My husband prefers less lemon, so I include it as an optional variation — but it does add a lovely, refreshing note to the broth.

Keto Chicken Zoodle Soup

Low Carb Gluten Free Keto Chicken Zoodle Soup

This Low Carb Gluten Free Keto Chicken Zoodle Soup is pure comfort in a bowl — nourishing, satisfying, and simple enough for busy weeknights. Whether you’re embracing a low carb lifestyle, following a keto diet, or simply want a lighter version of the chicken noodle classic you grew up with, this recipe will quickly become a winter favorite in your home, too.

Prep Time 10

Cook Time 20

Total Time 30

Servings @ 1.5 cups

Calories 187kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

2 tablespoons avocado oil or olive oil or coconut oil
1 cup onion diced
3 cloves garlic minced
1/2 cup carrots (diced)
8 cups homemade chicken broth (bone broth for extra protein and electrolytes)
2 cups kale chopped (or spinach)
2 tbsp fresh rosemary (or 2 teaspoons dried)
8 ounces zucchini noodles spiralized or see notes above for swaps
1 teaspoon sea salt
1/2 teaspoon black pepper
4 cups cooked chicken meat chopped or shredded (rotisserie chicken works!)
2 tbsp optional lemon juice (for a bright flavor variation)

Instructions

Heat oil in a large Dutch oven over medium heat.
Add onion, garlic, and carrots; sauté until softened but not browned.
Pour in broth, add kale and rosemary, and bring to a boil.
Reduce to a simmer, then add zucchini noodles, salt, and pepper.
Cook for 5 minutes, then stir in chicken (and lemon juice, if using).
Remove rosemary sprigs, ladle into bowls, and serve warm. Top with Parmesan if desired.
Makes about 12 cups total.
Storage: Once cooled, store in an airtight container in the fridge for up to 4 days.

Video

Notes

4 g net carbs per serving. One serving is 1.5 cups.

This recipe was first published in May 2014 and updated with video in September 2020.

Midlife Macros Approved!

Nutrition

The post Best Low Carb Gluten Free Keto Chicken Zoodle Soup appeared first on Sugar-Free Mom.

Creamy Low Carb Dairy Free Keto Broccoli Soup Recipe

Brenda Bennett — Tue, 11 Mar 2025 11:06:20 +0000

Creamy Keto Broccoli Soup is low carb, dairy free, naturally gluten free and a perfect meatless recipe for those who observe Lent.

Keto Low Carb Broccoli Soup

Green themed week continues! This week I wanted to bring you green recipes leading up to St. Patrick’s day and today is a hearty, but meatless dish that is satisfying and creamy without any cream added.

With a special ingredient that not only adds to the green color from lots of broccoli, but makes it super creamy as well.

You may have used it in green smoothies before or only on a salad, but adding it this soup brings it from ordinary to spectacular!

Yes it is delicious, yes it is very green!

Carbs in Broccoli Cheese Soup

According to the app Cronometer I use, a bowl of broccoli cheddar soup from a can, has 29 grams of carbs.

That is way to high fro anyone on a keto diet and even low carb diet in my opinion. Plus it contains a lot of artificial preservatives and in ingredients that I personally don’t want to consume.

Whole Foods market has a plant based broccoli cheese soup that has 17 grams of carbs in 1 cup. Better, than canned and I’m sure a delicious soup that’s dairy free, but I’m not sold on the ingredients that use either.

Our low carb broccoli cheese soup can be made without any cheese and is super creamy, but cheddar cheese can be added for those who prefer a copycat broccoli cheddar cheese soup.

One cup of soup of ours has just 7 grams of carbs total which makes it a delicious low carb recipe when you want some soup on a cold day.

All nutritional information is on the printable recipe card at the bottom of this page.

Keto Broccoli Cheddar Soup

Often I’ve seen and I’m sure you’ve seen popular broccoli cheddar soup with tons of cheddar cheese in it. Now I’m a cheese loving girl myself, but I also like to take traditional recipes and change them up a bit.

So this is my keto version of a broccoli soup with added greens and a hint of lemon that will linger on your taste buds with each spoonful. Totally captivating and interesting. You don’t always need cheese to make a creamy soup, you just have to think outside the box to use ingredients in a different way when creating dairy free keto recipes.

In fact, my hubby who actually hates smooth creamy soups without meat or chunks of veggies, thought the taste was undeniably good and was surprised that he was won over by a non meat, chunky comfort food soup!

Can I make this a Keto Broccoli Cheese Soup recipe?

If you want to add some dairy to this homemade soup, you can certainly do that. I’d recommend sharp cheddar cheese.

After you use the immersion stick blender to blend this hearty soup up to your liking, then you can stir in some shredded cheddar cheese which will melt nicely into the hot keto soup.

Please note the nutrition values below on the printable recipe card will change if you decide to turn this into a low carb broccoli cheddar soup.

Can I add animal protein?

Of course if you don’t observe Lent and want to include a little bit of protein to this delicious recipe, that’s easy enough. Use some leftover cooked chicken or purchase a Rotisserie chicken for convenience.

Can I replace broccoli?

If you’re not a fan of broccoli, you can replace with a head of cauliflower instead.

Can I replace broth?

Yes if you can have dairy, you could make this a very creamy soup by using heavy cream or even half cream cheese and heavy cream for the best broccoli soup.

For dairy free, feel free to swap the broth with canned coconut milk, the thick part that is solid at the top of the can.

You can also find in your local grocery store, vegan dairy free pre-shredded cheese similar to cheddar or mozzarella which might work nicely to create a cheesy soup that’s dairy free.

Chef Tips for Best Results

You can use whichever oil you prefer to sauté the onion.

I did not need any salt at all so taste before adding any.

If you don’t have an immersion blender simply transfer half the soup to a blender or food processor, cover only 3 corners of blender cover to allow steam to release.

Cover with a clean towel to avoid splattering and blend until desired consistency. Transfer back to pot once blended.

More Low Carb Soup Recipes

Instant Pot Taco Soup

Slow Cooker Unstuffed Cabbage Roll Soup

Keto Creamy Broccoli Cheddar Soup

Creamy Dairy Free Keto Broccoli Soup

Creamy Creamless Broccoli Soup

Prep Time 10

Cook Time 20

Total Time 30

Servings servings @ 1 cup

Calories 82kcal

Author Brenda Bennett

Ingredients

2 tablespoons extra virgin olive oil or avocado oil
1/3 cup onion diced
2 cloves garlic minced or 1 tsp garlic powder
4 cups fresh broccoli florets
4 cups vegetable broth or homemade broth or chicken broth if not needing vegetarian
2 cups fresh spinach
4 ounces avocado 1 small
1 tablespoon lemon juice
sea salt & black pepper to taste
optional toppings: fresh parsley pine nuts, sour cream

Instructions

Heat oil and cook onion and garlic on medium high heat until onion is tender and translucent.
Add broccoli and broth and bring to a boil.
Cover and simmer until tender, about 15-20 minutes.
Add spinach to pot.
Cut avocado in half, remove pit then pour lemon juice over avocado then mash and add to pot.
Use an immersion blender to blend soup until smooth or to your liking.
Storage: Once cooked and cooled, place in an airtight container in the fridge for up to 5 days.

Notes

6 g net carbs

This recipe was first published in March 2014.

Nutrition

The post Creamy Low Carb Dairy Free Keto Broccoli Soup Recipe appeared first on Sugar-Free Mom.

Easy Keto Instant Pot White Chicken Chili Recipe

Brenda Bennett — Sun, 16 Feb 2025 22:55:06 +0000

This delicious Keto White Chicken Chili can be made in the Instant Pot in 20 minutes or slow cooker if your prefer. Perfect for a busy weeknight and a favorite for the whole family! Just 5 net carbs per serving which will fit easily on your low carb diet or keto diet.

Creamy Keto White Chicken Chili Recipe

This keto one-pot white chicken creamy chili takes just 10 minutes to prep and only 20 minutes to cook in the Instant Pot and is the perfect bowl of comfort food on any night of the week!

This stores well in the fridge for up to 3 days or freezer for 2 months so you can make a big batch, put in an airtight container.

For meal prep, just store in individual servings for the week ahead or freeze in ziplock bags once cooled and thaw overnight in the fridge for when you don’t have time to cook and need something easy for dinner on a cold day in winter!

Is White Chicken Chili Keto friendly?

Traditional white chicken chili is usually made with white beans and often thickened with flours so it would be high in carbs and not ideal if you’re on a keto diet.

Can I just use Rotisserie Chicken Instead?

Yes, if you want to skip cooking the chicken in this recipe, you can certainly do that. Simply shred an already cooked rotisserie chicken and set aside. Just start the recipe with cooking the onion in oil with the spices and continue following the rest of the instructions.

What to Serve with Keto Chicken Chili

Serve this keto chicken chili recipe with some low-carb options like cauliflower rice or low-carb vegetables, like broccoli, cauliflower, green bell pepper or spinach.

Add right to the Instant pot and make it more into a chicken white chili soup. Feel free to customize it and make it your own.

This is a meal the entire family will enjoy, especially when they can add all their favorite toppings, like avocado, cheese, sour cream, or fresh cilantro!

Low Carb White Chicken Chili Ingredients

(Full recipe with simple ingredients and exact measurements are at the bottom of the page in the recipe card)

butter (or ghee) (or olive oil for dairy-free)

boneless skinless chicken breasts or feel free to swap with chicken thighs

yellow onion

ground cumin

ground coriander

dried oregano

paprika

cayenne pepper or chili powder (optional)

sea salt

black pepper

green chilis

jalapeno pepper

fresh garlic or garlic powder, onion powder

chicken broth or bone broth

heavy cream

cream cheese

optional to thicken; xanthan gum

Instant Pot or Slow Cooker

I get it. Maybe you just haven’t gotten on board with the purchase of an Instant Pot. But honestly, if you like meals that can be enjoyed with fresh or frozen meat in under an hour, the Instant Pot is kitchen equipment worth the investment and the easiest way to make dinner fast.

Of course I love my crock pot, but there are just some days you have all the intentions to get it done in the morning and it just doesn’t happen.

Your Instant Pot (pressure cooker) is to the rescue. You can make this white chicken chili in either the slow cooker or Instant Pot

You can also make my delicious short ribs in either if you have my cookbook, Naturally Keto, I gave directions for both. The Instant Pot will save you time and is worth every penny in my opinion!

Low Carb Keto Chili recipe without Beans?

Is chili a chili if it doesn’t include beans? Why yes, it most certainly is. In fact, there are no beans in a real traditional chili, according to Texans. You will find chunks of beef in a spicy red sauce that contains chiles.

Chili is actually short hand for “chile con carne” which translates to chili peppers with meat. So there you have it. No beans are actually in a true chili.

If you’re looking for a red sauce, beanless chili recipe, instead of this white chicken chili I’m sharing today, no worries, I’ve got you covered.

Try this great recipe of spicy ground beef No Bean Chili with some delicious, keto “corn” bread! The toppings is what makes a delicious chili in my opinion! See below for all our favorite chili toppings!

Can I Swap Chicken Breasts with Chicken Thighs?

Absolutely! If you’re really not a fan of chicken breasts, you can certainly swap them with boneless, skinless chicken thighs if you prefer.

I will tell you though, don’t fear that this recipe with chicken breasts will be dry!! It will not be, especially when using the Instant Pot. You will have awesome, tender chicken that shreds easily for this keto white chicken chili.

Easy White Chicken Chili Recipe Low Carb Toppings

Monterey Jack Cheese– This cheese has a nice sharp flavor and would be perfect shredded over the top of your bowl of white chicken chili, but any Mexican style cheese would work. Pepper jack cheese would also be delicious.

Avocado– I can’t think of anything more delicious than a perfectly ripe avocado that melts in your mouth like butter with each bite of spicy chicken chili.

Fresh Cilantro– Adding some fresh herbs like cilantro is a must with any chili. If you dislike cilantro, fresh parsley would also work well here.

Sour Cream– Smooth, and creamy and helps you handle the spice and heat in your chicken chili.

Jalapeños– For those who are more adventurous in the spice department, feel free to add some sliced jalapeños to your bowl.

Green Onions– Scallions or green onions would be totally optional but add a nice bite to this easy white chicken chili.

More Keto Soup Recipes

It’s that time of year for cold weather and our favorite way to take the chill away is enjoying some soup recipes!

All of these keto recipes have plenty of flavor and even more incredible the next day as the flavors have had time to mingle!

Instant Pot Keto Beef Stew

Easy Cream of Chicken Soup with cabbage

Easy Keto Taco Soup

Slow Cooker Cabbage Soup with Sausage

Keto Italian Wedding Soup

Slow Cooker Unstuffed Cabbage Roll Soup

Low Carb Chicken Zoodle Soup

KETO Creamy WHITE CHICKEN CHILI

Keto Instant Pot White Chicken Chili

This Keto Instant Pot White Chicken Chili has maximum taste with just 10 minutes of prep time. You can dial up the heat to your liking and there is a dairy-free option as well. You don’t have to slave away at the stove all day to get a really comforting homemade keto dinner on the table quickly.

Prep Time 10

Cook Time 40

Servings

Calories 387kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

2 tablespoons butter (or ghee) (or olive oil for dairy-free)
24 ounces chicken breasts boneless and skinless (or 670g)
2 ounces yellow onion (or 60g)
1.5 teaspoon ground cumin
1 teaspoon ground coriander
2 teaspoons dried oregano
1/2 teaspoon paprika
1/4 teaspoon cayenne pepper (optional)
1 teaspoon sea salt flaked (or to taste)
1/2 teaspoon black pepper (or to taste)
4 ounces green chiles (1 – 4oz can chopped, mild)
1 small jalapeno
2 cloves garlic minced
2.5 cups chicken broth or chicken stock
1/4 cup heavy whipping cream
2.5 ounces cream cheese, softened (or 80g) (for dairy-free use 2/3 cup coconut milk to replace heavy cream and cream cheese)
optional: 1/2 teaspoon xanthan gum

Optional Toppings

3/4 cup Monterey jack cheese shredded (or Mexican or cheddar cheese) (or 85g)
1 avocado cubed
3 tablespoons fresh cilantro chopped
1/3 cup sour cream
sliced jalapenos
lime wedges

Instructions

Instant Pot Instructions

Place the instant pot on sauté mode (medium). Add the butter, ghee or olive oil. Once hot add the chicken breasts and sear for 2 – 3 minutes per side. Turn off sauté. Add the onion, cumin, coriander, oregano, paprika, optional cayenne, salt, pepper, green chiles, jalapeño, garlic, and broth. Stir to combine.
Secure the lid on the instant pot and close the pressure valve. Press the “pressure cook” button and set the time to cook for 20 minutes at high pressure. Once the time is up, quick release the pressure.
When the pressure has released, remove the lid and chicken breasts. Place chicken on a chopping board and shred chicken with two forks.
Switch the Instant Pot back to sauté mode, medium, and set the timer for 15 minutes allowing the broth to concentrate and reduce. Add the heavy cheese and cream cheese (or coconut milk for dairy-free) for the last 3 minutes, whisking it with a hand balloon whisk until combined. Taste and adjust the seasoning. Add the chicken back in and allow to warm through.
Ladle into bowls and serve with desired toppings and cauli rice or veggies.

Slow Cooker Instructions

Add the butter, ghee or oil to a non stick frying pan. Sauté the chicken breasts (2 – 3 minutes per side) on a medium heat.
Transfer (along with the pan juices) to a slow cooker. Add the onion, cumin, coriander, oregano, paprika, optional cayenne, salt, pepper, green chiles, jalapeño, garlic, and broth. Stir to combine.
Cover and cook on LOW for 8 hours or on HIGH for 3.5 hours.
Remove the chicken and place on a chopping board. Shred between two forks. Add the heavy cream and cream cheese (or coconut milk for dairy-free) to the slow cooker, whisking to combine to the juices. Taste and season to your likeness. Add the chicken back to the slow cooker and cook for a further 20 – 30 minutes on low (or 10 minutes on high) until warmed through.
Stir well. Ladle into bowls and serve with desired toppings and cauli rice or veggies.

Storage

Store in the fridge for up to 3 days or freezer for 2 months

Video

Notes

Net Carbs: 5g

This recipe was first published in March 2021.

Nutrition

The post Easy Keto Instant Pot White Chicken Chili Recipe appeared first on Sugar-Free Mom.

Slow Cooker UnStuffed Low Carb Keto Cabbage Roll Soup

Brenda Bennett — Thu, 25 Jan 2024 19:37:11 +0000

This Keto Unstuffed Cabbage Roll Soup is a comforting, hearty, low carb meal made easily in your slow cooker, stove top or Instant Pot for any busy weeknight or a cold day!

WHAT IS CABBAGE ROLL SOUP?

Soup recipes are the epitome of winter in my opinion! This unstuffed cabbage soup has been a favorite since I first posted it in January of 2016!!

Cabbage roll soup is essentially deconstructed classic cabbage rolls in soup form!

You may or may not be a cabbage fan, but honestly you must try this great recipe which might just win you over!

One of the most comforting meals on a cold winter’s day made in your slow cooker or just simmer in a large pot on the stove, but either way it’s a hearty soup for the whole family with all the flavors of traditional cabbage rolls but lots less work.

Often cabbage roll soup has white rice or brown rice in it, but to make this keto friendly, I swapped it out with cauliflower rice.

You will love how thick the texture is because of using riced cauliflower and you’ll love how much lower in carbs it is than traditional cabbage roll soup. In fact, I think you’ll love it even more than traditional cabbage roll soup with rice!

Carbs in Classic Cabbage Roll Soup

One cup serving, according to Cronometer, has about 31 grams of carbs.

Carbs in our Keto Unstuffed Cabbage Soup

Our serving is actually 1.5 cups for just 8 grams of carbs!

CARBS IN MARINARA SAUCE

Tomatoes and tomato sauce can be enjoyed on a low-carb or keto diet. There is no food that is keto. Ketosis is a nutritional state your body is in when you lower the carbs enough to get into ketosis.

1 large tomato is about 7 carbs. Contrary to popular belief, you can enjoy a small amount of tomatoes within a recipe. Granted you may not be able to eat a whole tomato and stay in ketosis but, a small amount can be enjoyed.

1/2 cup of my homemade low carb marinara sauce is 6 total carbs. You can also purchase Rao’s brand which is low carb if you don’t want to make my recipe.

This unstuffed cabbage roll soup provides you a whole lot of servings so the total carbs per serving are 8 and if you follow net carbs just 6 grams per 1.5 cups of this delicious soup!

LOW-CARB Options for RICE

There are a many options for a low carb rice that you could use in this cabbage roll soup. I chose cauliflower rice but there are plenty of others if you aren’t a fan.

Palmini rice is made from Hearts of palm and has about the same amount of carbs as cauliflower rice.

Miracle rice or Shirataki rice is another low carb option with the lowest amount of carbs, just 4 per serving.

If you choose to use rice instead of cauliflower then I would suggest 1 cup of cooked rice and eliminate the cauliflower.

You can eliminate the cauliflower in the recipe if you prefer. I feel it was a good substitute for rice which is usually in cabbage rolls. I think it thickened this slow cooker soup nicely without being very noticeable in texture.

I will tell you that not even my hubby noticed cauliflower was in this soup and everyone who was at our party raved about it and asked for the recipe and none of them are low carb!

SLOW COOKER VERSUS STOVE TOP METHOD

The slow cooker is great if you have the time in the morning to make before heading out to work. It will be amazing to come home to the aromas of an amazing cabbage roll soup.

But don’t fret if you don’t have a slow cooker or don’t have the time. I’ve provided directions below for making this recipe in your stove top in about an hour.

Either cooking method will provide you a satisfying meal for the whole family and plenty of left overs!

HOW TO MAKE Instant Pot CABBAGE ROLL SOUP Recipe

Set your instant pot to saute mode and heat olive oil and garlic. Add onions and shallots and cook until softened.

Add ground beef and cook until browned and no longer pink.

Add seasonings to beef, marinara sauce and remaining ingredients (the riced cauliflower, broth and cabbage).

Stir to combine everything and cover. Set to manual mode on high pressure for 30 minutes. Quick release and carefully uncover once pressure seal has released.

Top with some fresh parsley and enjoy!

How to Store Keto Cabbage Roll Soup

Store this easy soup, once cooled, in an airtight container in the fridge for up to 3 days or freeze for up to 3 months.

How to Serve Easy Cabbage Roll Soup

I think this is a one-pot meal in itself and you may not want anything else, but here are some low carb keto bread options you might like:

Cheesy Air Fryer Rolls

Italian Buns

Cloud Bread Loaf

This healthy soup can also be served with any of these low-carb vegetable side dishes.

Tomato Avocado Salad

Cucumber Dill Salad

LOW-CARB VERSUS KETO

If you’ve had a reluctant family member not ready to embrace a sugar free and/or low carb lifestyle, try comforting recipes like this that they won’t even notice is grain free and healthy!

They will hopefully realize it’s not that hard to give up processed carbs and sugar.

Unsure about the differences between sugar-free and low carb? I’ve cleared it up for you in this post as well as low-carb versus keto to help you figure out the best plan for you!

KETO UNSTUFFED Slow Cooker CABBAGE ROLL SOUP

Crock Pot Low Carb Un-Stuffed Cabbage Roll Soup

Course Entree

Prep Time 20

Cook Time 3

Total Time 3 20

Servings

Calories 356kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

2 tbsp extra virgin olive oil
2 garlic cloves minced
1/2 cup onion chopped
1/2 cup shallots chopped
2 pounds ground beef
1 tsp dried parsley
1/2 tsp dried oregano
1 tsp salt
1 tsp pepper
16 ounces low carb marinara sauce
2 cups cauliflower riced
5 cups beef broth low sodium
8 cups cabbage sliced

Instructions

Heat olive oil and garlic on medium high heat.
Add onions and shallots and cook until softened.
Add ground beef and cook until browned and no longer pink.
Add seasonings to beef and marinara sauce.
Add the riced cauliflower to the beef mixture and stir until coated.
Pour the beef into the crock pot.
Pour beef broth into crock pot and add cabbage.
Stir to combine everything.
Cook on high 3 hours or low 6 hours. If you don't have a crock pot, simply cook ground beef in a dutch oven or heavy soup pot, follow recipe and simmer on low, covered for about an hour until cabbage is tender.

Video

Notes

Net Carbs: 6g

Brenda’s Notes:

This recipe was first published in January 2016 and updated with video in October 2018.
You can subscribe for free by email so you won’t ever miss any recipes I share on social media.

Nutrition

The post Slow Cooker UnStuffed Low Carb Keto Cabbage Roll Soup appeared first on Sugar-Free Mom.

Best Easy Healthy Low Carb Keto Taco Soup Recipe

Brenda Bennett — Mon, 25 Sep 2023 13:21:08 +0000

This easy low carb keto taco soup recipe is a quick meal that can be made in under 30 minutes and is a perfect way for a cool day when you need some comfort in a a bowl! Just 6 g net carbs per serving!

QUICK EASY TACO KETO SOUP RECIPE

What makes you want to come home after work to make dinner? Is it knowing you HAVE TO make dinner for the family? Is it that you’re working diligently to not order take out and stick to your goals while on a keto diet? Is it simply that you love to cook?

If you have no desire to come home and make dinner maybe it’s time to change your mindset from , Have to, to instead, Get to.

With some quick and easy recipes like I’m showing you today, you will be well on your way to living your best life yet once you change that mindset. BUT I totally agree, that if you have no plan at all for dinner after work, that is stressful and causes you to give in to temptation.

Soup is one of the easiest ways to get a hearty meal on the table in no time at all. You can make this quick and easy taco soup recipe in under 30 minutes!

If you prep ahead and want it warm and ready for when you get home from work you can easily throw it together the night before and start the slow cooker (crock pot) first thing in the morning.

The flavors will have even more time to mingle and it will be outstanding! Even better if you have left overs to take for lunch the next day, am I right?

CAN I SWAP THE GROUND BEEF?

This is a simple taco soup recipe that can easily be adapted from using ground beef to ground turkey or ground chicken.

Make it even easier on yourself and just buy a rotisserie chicken already cooked from the market. It really doesn’t get any easier than this low-carb taco soup.

It will take no time at all to saute the simple ingredients like veggies and ground beef, then add some beef stock or broth and your favorite taco toppings and you’ve got a tasty creamy taco soup the whole family will love!

CREAMY KETO TACO SOUP

What’s the difference between a traditional taco soup and a low carb keto taco soup you ask?

Well for one thing, black beans! There are no beans in this soup. Next ingredient usually in traditional taco soup? Corn!

There is no corn in this keto taco soup since the carb count of corn is too high for a low carb taco soup.

Neither of those ingredients will be missed in this recipe I promise you that! It’s truly all about the toppings when it comes to this easy keto taco soup.

Our favorite toppings are a dollop of sour cream, chopped ripe avocado, and cheese……yum yum yum! In place of the missing beans and corn, you’ve got some green bell pepper and onion which make a nice bite of texture along with some tomatoes.

While tomatoes may not technically be keto to you, in small amounts like in this delicious keto taco soup, it’s needed as it flavors the rest of the ingredients like traditional taco soup and the macros are low enough to fit nicely into a ketogenic diet.

In a dutch oven or large pot, heat the oil, ghee or butter. Add the onion and cook for 2 minutes on medium heat. Add the garlic and fry for a further 30 seconds.

Add the ground beef, breaking it up with a wooden spatula as it cooks, until browned (approximately 4 – 5 minutes). If desired, drain and discard the fat.

Add the homemade taco seasoning and chopped peppers and fry for 1 further minute.

Add the chopped tomatoes, puree and broth. Season with salt, optional cracked black pepper. Stir well.

Reduce to a simmer and cook for 15 – 20 minutes until thick and flavorsome.

Adjust the seasoning to taste and top with avocado, sour cream, shredded cheese, and cilantro. Top with optional jalapeños and low-carb tortilla chips.

There’s nothing quite as comforting as a good bowl of soup. If you like spicy food, add optional green chilies and some cayenne for a kick!

If you want to make this a cheesy keto taco soup, simply stir in some cream cheese or heavy cream at the very end of cooking time.

Enjoy this one-pot meal Keto Taco Soup that is fuss-free and ridiculously easy to make and packed to the brim with incredible flavor.

More Low Carb Soup Recipes

Instant Pot White Chicken Chili

Slow Cooker No Bean Chili

Cabbage Soup

Keto Cream of Chicken Soup

Low Carb Keto Taco Soup Recipe

Best Healthy Low Carb Keto Taco Soup Recipe

There’s nothing quite as comforting as a good bowl of soup. Enjoy this Keto Taco Soup that is fuss-free and ridiculously easy to make and packed to the brim with incredible flavor.

Prep Time 15

Cook Time 20

Servings servings

Calories 297kcal

Author Jo Harding

Ingredients

1 tbsp olive oil (or ghee or butter)
1 small onion (70g), finely diced
2 garlic cloves
1 lb ground beef (453g)
2 tbsp taco seasoning (use seasonings in my Taco Zucchini Boats)
1/2 medium red pepper (60g), diced small
1/2 medium yellow pepper (60g), diced small
1/2 medium green pepper (60g), diced small
1 can diced tomatoes (400g)
2 tbsp tomato puree or tomato sauce
2 cups beef broth (or chicken broth, bone broth or beef stock)
1/2 tsp salt (1/2-1 tsp salt depending on if there is salt in your taco seasoning)
1/4 tsp cracked black pepper, chili powder, cayenne pepper Optional

To Serve (Optional):

1 avocado diced
4 tbsp sour cream
1/4 cup shredded cheddar cheese (or Mexican shredded cheese)
3 tbsp fresh cilantro chopped
2 jalapeno’s chopped
low-carb tortilla chips
1 tbsp canned green chile

Instructions

In a dutch oven or non stick soup pan, heat the oil, ghee or butter. Add the onion and cook for 2 minutes on medium heat. Add the garlic and fry for a further 30 seconds.
Add the ground beef, breaking it up with a wooden spatula as it cooks, until browned (approximately 4 – 5 minutes). If desired, drain and discard the fat.
Add the taco seasoning and chopped peppers and fry for 1 further minute.
Add the chopped tomatoes, puree and broth. Season with salt, optional cracked black pepper. Stir well.
Reduce to a simmer and cook for 15 – 20 minutes until thick and flavorful.
Adjust the seasoning to taste and top with avocado, sour cream, shredded cheese, and cilantro. Top with optional jalapeños and low-carb tortilla chips.
Storage: Refrigerate in an airtight container for up to 3 days in the fridge or freeze for 3 months.

Notes

Net Carbs: 6g per serving

Optional topping and ingredients have not been calculated in the nutritional info.

This recipe was first published in October 2019 and updated with video on October 2021.

Nutrition

The post Best Easy Healthy Low Carb Keto Taco Soup Recipe appeared first on Sugar-Free Mom.

Keto Cream of Chicken Soup with Cabbage

Brenda Bennett — Mon, 24 Oct 2022 10:14:39 +0000

This Easy One Pot Keto Cream of Chicken Soup with Cabbage is the most comforting and delicious low carb soup to make in any season! Just 4 net carbs for this creamy keto chicken soup recipe!

Keto Homemade Chicken Soup

If you’re on the keto diet or even just on a low carb diet, using canned cream of chicken soup is not an option with the high carb count.

The ingredient list contains a few things which I can’t have being gluten free with multiple food sensitivities, like modified corn starch, wheat flour, soy protein, just to name a few.

While my creamy soup has none of those ingredients, it will be just as tasty and won’t break your carb count for the day!

This one pot easy delicious soup is a comfort foods type of meal in a bowl during the long, cold winter nights or any chilly day.

But not only that, it will be so satisfying you may just need to put it on a regular rotation just to enjoy left overs for lunch! My picky husband and picky children have claimed this to be the best soup I’ve ever made!

Easy Keto Chicken Soup Variations

Make it Paleo by swapping the heavy cream with the same amount of coconut cream.

Want it thicker? At the end of the cooking time, sprinkle in 1/4 teaspoon of xanthan gum and continue to stir about 5 minutes until broth thickens.

Change protein choice by swapping the ground chicken with ground turkey or ground beef if you prefer.

Don’t like Radish? Swap radish with cauliflower if you prefer, but if you’ve never tried radish as a swap for potatoes you must give this a go!

Tools to Make Keto Cream of Chicken Soup

Dutch Oven– I love my large dutch oven because it’s nice and heavy, cooks up veggies and browns meat quickly and the cover is solid so it holds its heat really well. If you were to make something that also needed to go into the oven to finish baking, you can easily just transfer it in without issue.

Large Stock Pot- Obviously this soup can be made in a regular stock pot since it’s all made on the stove top and no oven time is required.

Meat masher– This works great to crumble any ground meat while browning it.

How to Make Creamy Low Carb Chicken Soup Recipe

To view the simple ingredients, print this delicious recipe and see nutritional information, please scroll to the bottom of this blog post to view the recipe card.

Ingredients

Avocado oil

Onion

Minced garlic or garlic powder

Ground chicken

Chicken broth

Radish

Sea salt

Black pepper

Shredded cabbage

Heavy cream

Fresh parsley

Optional to top: crispy bacon

Directions

In a large Dutch oven or large stock pot, heat the oil over medium heat and add the onions. Cook until tender.

Add the garlic and ground chicken and cook until the chicken is no longer pink.

Pour in the broth, radish, salt and pepper. Cover and bring to a boil. Once boiling, uncover and simmer for 15 minutes.

Add the cabbage and heavy cream to the pot. Cover, reduce to low heat and cook 15 minutes or until the cabbage is fork tender.

Stir in the fresh parsley and taste and adjust salt and pepper. If you’d like the broth thicker sprinkle in xanthan gum or glucomannan.

FAQs

Can I use rotisserie chicken instead of raw ground chicken?

You could make this a little bit easier with less prep time by buying a rotisserie chicken instead of cooking raw chicken. Follow the recipe cooking the vegetables than add in the cooked shredded chicken to the pot at the end of cooking time.

Can I use bone broth instead of chicken broth?

Yes chicken broth or stock or bone broth are all perfect to use in this soup.

How do I store this low-carb soup?

Allow the soup to come to room temperature then place it into an airtight container in the refrigerator for up to 3 days.

Can I make this in the instant pot?

Yes you could make this soup in an instant pot instead. It may cut your cooking time down for the vegetables by about half the time on the stove.

Can I add cauliflower rice to this?

Sure you could add some cauliflower rice at the end of cooking time.

Other Keto Soup Recipes you might enjoy:

Keto Cream of Chicken Soup with Cabbage

Prep Time 30

Cook Time 30

Servings @ 1.25 cups each

Calories 369kcal

Author Brenda Bennett/SugarFreeMom

Ingredients

2 tbsp avocado oil
1 cup diced onion or 125 grams
2 tsp minced garlic
2 pounds ground chicken I ground chicken thighs
4 cups chicken broth or 32 ounces
1 cup diced peeled radish or 168 grams
1 tsp sea salt
1/2 tsp black pepper
4 cups shredded cabbage or 280 grams
12 ounces heavy cream
1/4 cup fresh parsley
1/4 tsp optional to thicken: xanthan or glucomannan

Instructions

In a large Dutch oven or large stock pot, heat the oil over medium high heat and add the onions. Cook until tender.
Add the garlic and ground chicken and cook until the chicken is no longer pink.
Pour in the broth, radish, salt and pepper. Cover and bring to a boil. Once boiling, uncover and simmer for 15 minutes.
Add the cabbage and heavy cream to the pot. Cover, reduce heat to medium low and cook 15 minutes or until the cabbage is fork tender.
Stir in the fresh parsley and taste and adjust salt and pepper. If you'd like the broth thicker sprinkle in xanthan gum or glucomannan.

Notes

Net Carbs: 4g

This recipe was first published in Feb. 2020.

Nutrition

The post Keto Cream of Chicken Soup with Cabbage appeared first on Sugar-Free Mom.

Easy Low Carb Keto Chili (Slow Cooker or Instant Pot)

Brenda Bennett — Wed, 19 Oct 2022 12:32:44 +0000

This Easy Slow Cooker Keto Chili is a hearty, no-bean, low carb, keto, gluten free chili and no one will miss the beans! This keto-friendly chili has 7 grams of net carbs per serving and total carbs are 9 grams.

Best Keto Chili Recipe

On a cold winter’s day there is nothing like a warm bowl of chili served up with a side of low carb cornbread!

This comforting no bean chili recipe is amazing whether you’re on a low carb diet or following a ketogenic diet!

Even if you’re a die hard bean lover when it comes to enjoying your favorite traditional chili recipe, I can almost guarantee, you won’t miss the beans here. My keto version is filling, satisfying and delicious!

It’s a great way to feed a crowd for a party as well!

Keto Sides to serve with Chili

I have to admit when I served this bowl of no-bean, but hearty low carb chili to my hubby, I was sure to get a few snarks and grumbles.

In fact, I never even mentioned there were no beans in it when I handed him the bowl. I made sure to have a nice piece of my Keto Cornbread on the side so he wouldn’t complain too much.

More easy sides:

Mexican Cauliflower Rice

Avocado Tomato Salad

Green Beans

Arugula salad

If you’re new to my blog then you may not know that my hubby is a non low carber and one who loves his meat, potatoes and carbs.

We’ve been happily married for 25 years but 16 of them I’ve been sugar-free and the last 8 low carb. He “tried” for a short time last New Years to eat low carb, even with all the delicious meals I make, he still can’t seem to give up sugar or carbs.

I’ve learned that you just can’t make someone do anything they don’t want to do. Motivation has to come from within and no amount of nagging will help the situation as much as I want him to be healthier. The best way to help him is to show him how I sustain my low carb lifestyle with amazing tasty recipes!

You can read all about my Low Carb Journey here.

At least he eats everything I make and usually loves everything I make, but a NO BEAN CHILI? I was worried I’d pushed my luck too far!

To my complete surprise he LOVED it! I was shocked! Not because I don’t think it’s fabulous. But because this man of mine loves beans!

Shocked I was. Happy, but utterly shocked. He said he didn’t even mind there weren’t beans and said this was the best chili I’ve ever made, plus less tooting later if you know what I mean LOL!

How to Make Easy Keto Chili Recipe in the Instant Pot

To view the exact measurements, print the recipe and see nutritional information please scroll to the bottom of the blog post to view the recipe card.

Ingredients

Ground beef

Onion

Garlic

Ground cumin

Chili powder

Dried oregano

Sea salt

Black pepper

Red or green peppers

Jalapeno

Marinara sauce

Diced tomatoes

Tomato paste

Unsweetened cocoa powder

Beef broth

Favorite toppings; sour cream, cheddar cheese, green onions, fresh chopped cilantro, avocado, green chilies

Directions for Instant Pot Chili

Set a 6-quart Instant pot to the saute mode and pour in the oil. Add the onions, jalapeños and bell peppers and saute for 4 to 6 minutes or until tender.

Add the ground beef, garlic, and dry seasonings and cook until browned and no longer pink, stirring often to crumble the meat.

Stir in the marinara sauce, broth, tomatoes with green chilis, tomato paste, and cocoa powder. Cover and set the Instant Pot to the manual mode on high pressure for 20 minutes. Perform a quick release of the pressure. Remove the lid carefully, watching out for the steam.

Serve hot, with or without the optional toppings.

Store any leftover chili after it has cooked and cooled in an airtight container in the refrigerator for up to 3 days. This can also be frozen for up to 2 months.

Brenda’s Notes:

The sugar grams you see in the nutrition info below come from the tomatoes used in the recipe. You could always increase the beef broth and reduce the tomatoes used but it wont be as thick as you see in the pictures here.
You could certainly reduce the calories if you need to by replacing the ground beef with ground turkey. You will need a little bit of oil to brown the turkey in a skillet.
You can add more spice, just taste and adjust seasonings to your preferences.
You could also make this on the stove top by cooking the beef, onions, peppers, garlic in a large Dutch oven over medium heat until meat is no longer pink. Add all remaining ingredients, bring to a boil then reduce heat to low and simmer 1 hour or longer. The longer you simmer it the better!
Here’s the Low Carb “Corn” Bread recipe and I made it in a cast iron skillet.

More Chili Keto Recipes

White Chicken Chili

Pumpkin Low-Carb Chili

Cheeseburger Chili

Keto Low-Carb Chili

Slow Cooker Low Carb No-Bean Chili

Prep Time 15

Cook Time 8

Total Time 8 15

Servings @1.5 cups

Calories 363kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

3 pounds ground beef I use Butcherbox
2 cups onion chopped
4 cloves garlic minced
1 tbsp ground cumin
1-3 tsp chili powder
1 tsp dried oregano
1 tsp salt
1 tsp pepper
3/4 cup sweet red pepper chopped
1 small jalapeno seeded, finely chopped
24 ounces marinara sauce
14 ounces diced tomatoes
4 tbsp tomato paste
2 tbsp unsweetened cocoa powder
3 cups beef broth

Instructions

Brown your ground beef with the onion and garlic in a large skillet until no longer pink.
Stir in the dry seasonings then place it into the slow cooker.
Add all remaining ingredients into the slow cooker and stir to combine.
Cook on low 8 hours or high 4 hours. (To make in the Instant Pot please see blog post above)
Optional toppings: green chiles, cheddar cheese, sour cream, avocado

Notes

Net Carbs: 7g

This recipe was first published in Jan. 2016 and updated in 2017 with a video and some adaptions. I reduced the beef broth by half from the orginial recipe because some comments mentioned it wasn’t as thick as a chili should be. You can reduce the broth even more or even eliminate it if the canned tomatoes seem like enough to you.

Nutrition

The post Easy Low Carb Keto Chili (Slow Cooker or Instant Pot) appeared first on Sugar-Free Mom.

Slow Cooker Cabbage Soup with Sausage

Brenda Bennett — Wed, 05 Oct 2022 10:23:20 +0000

Slow Cooker Cabbage Soup with Sausage is a keto, low carb, gluten free, scrumptious easy, hearty soup any day of the week! Slow cooker or Dutch oven cooking options! Just 3 net carbs per serving!

Best Cabbage Sausage Soup Recipe

If you love a hot bowl of soup when cold weather hits, this keto cabbage soup is going to be your new favorite soup for a cold day!

I don’t mind pretty snow, but this is getting tough. The amount we have to shovel just to get out of the driveway makes me shudder every time to think about it.

So when snow is on the horizon I try to plan slow cooker meals so I can have it ready for this crazy cold days.

This cabbage soup recipe is not only easy, but one of the tastiest cabbage soups you’ll ever have! Lots of great flavors, a little spice and Italian seasoning and a satisfying, comforting soup for winter months.

My hubby does have a snow blower, but goes and helps all the elderly neighbors which is around 5 houses we we live. This takes him over 3-4 hours some days. When he comes in from outside this man is hungry. This hearty Cabbage Soup is ready to go for him!

The kids and I help him by removing the snow off everyone’s cars and shoveling their walk ways and steps.

Sure it’s a fabulous work out but I’m totally ready for Spring!

How to Make Slow Cooker Cabbage Soup

To view the exact ingredients, see nutritional information and print this recipe please scroll to the bottom of this page to view the recipe card.

Ingredients

Andouille sausage sliced (4 links) or smoked sausage

Extra virgin olive oil

Shallots or diced onion

Garlic cloves, minced

Cabbage, thinly sliced

Carrots, chopped

Chicken broth or chicken stock

Water

Apple cider vinegar

Onion powder

Salt, I used celery salt, but sea salt is fine as well

Dried thyme

Caraway seeds

Fennel seeds

Black pepper

Instructions

Heat the oil in a medium skillet over medium heat.

Cook the sausage with the garlic and shallots until softened and sausage is browned.

Add this to the crock pot along with the rest of the ingredients.

Cover and cook on high 4 hours or low 8 hours.

To serve, add a little bit of fresh parsley and some red pepper flakes if you like and enjoy!

How to Make Cabbage Soup on the Stove Top

Use a large pot or Dutch oven and heat the oil. Add the sausage, garlic, shallots, carrots and cook until shallots are softened and sausage is browned.

Add remaining ingredients into the pot and bring to a full boil. Simmer for 1 hour or until cabbage is tender.

FAQs

Can I swap the sausage with ground beef?

Yes if you would prefer to use beef instead of sausage that is fine, just swap the chicken broth with beef broth instead.

Can I freeze leftover soup?

Yes, once cooled you can freeze in an airtight container in the freezer for up to 3 months.

Can I use turkey sausage or chicken sausage or kielbasa sausage?

Yes any of your favorite sausage can be used for this recipe. If spicy andouille sausage isn’t your thing, you could also try mild Italian sausage.

Can I add leafy greens to this soup?

Sure, if you would like to add some fresh spinach or kale that would add a delicious amount of flavor!

What kind of cabbage is best to use?

I used regular green cabbage, but savoy cabbage is also a good choice. I would not recommend red cabbage.

All of you who live in warm weather and don’t have to deal with snow like this are feeling pretty grateful right about now aren’t you?

But whether you live in a warm or cold climate, the crock pot is not a seasonal item. You can use it all year long.In fact it’s even wonderful in the summer if you don’t want to heat your kitchen up using the oven. I use my slow cooker every change I get.

For anyone who just leads a busy life, this cabbage soup will be a welcome reward to come home to!

More Easy Recipes you might enjoy:

If you like this recipe, there are many more like this in my Meal Planning Membership! You can have a sustainable low carb/keto lifestyle when you’re well prepared and planning meals is the key! GET STARTED TODAY!

Slow Cooker Cabbage Soup with Sausage

Crock Pot Andouille Sausage Cabbage Soup

Prep Time 15

Cook Time 4

Total Time 4 15

Servings @ 2 cups

Calories 132kcal

Author Brenda Bennett | Sugar Free Mom

Ingredients

12 ounces andouille sausage sliced (4 links)
1 tablespoons extra virgin olive oil
1/2 cup shallots chopped
4 cloves garlic minced
8 cups cabbage thinly sliced
1 cup carrots chopped
6 cups chicken broth
4 cups water
1 tablespoon apple cider vinegar
1 teaspoon onion powder
1 teaspoon celery salt
1/2 teaspoon dried thyme
1 teaspoon caraway seeds
1 teaspoon fennel seeds

Instructions

Heat the oil in a medium skillet.
Cook the sausage with the garlic and shallots until softened and sausage is browned.
Add this to the crock pot along with the rest of the ingredients.
Cover and cook on high 4 hours or low 8 hours.

Notes

Net Carbs: 3g

Serving is 2 cups.

This recipe was first posted in February 2015 and updated with video on January 2019.

Nutrition

The post Slow Cooker Cabbage Soup with Sausage appeared first on Sugar-Free Mom.

Low Carb Keto Chicken Minestrone Soup

Brenda Bennett — Tue, 11 Jan 2022 11:00:00 +0000

This incredibly flavorsome Keto Chicken Minestrone Soup will be a firm favorite in your low-carb soup repertoire. Packed full of healthy vegetables and chicken, and just 5 net carbs per serving.

What is Minestrone Soup?

Minestrone is a thick Italian soup made traditionally with vegetables in a tomato stock. There’s no one recipe for what makes an authentic minestrone, so you’ll find lots of different variations.

This recipe is tailored to a keto diet using just low-carb vegetables, konjac penne to replace the pasta and some roasted chicken for extra protein.

Low Carb Pasta Options

We’ve chosen to use Konjac penne for this minestrone soup but there are plenty of other options you can try.

Can I Swap Out the Chicken?

Yes you can swap out the chicken breast with chicken thighs if you prefer. You can also use ground beef or ground turkey or even ground pork.

Best Tips for Perfect Keto Minestrone

To add extra flavor to this keto chicken, here’s some of my top tips: Use a really good concentrated chicken stock. I like to make my own and really concentrate it down for hours, or make in the instant pot. If you don’t have time, a good quality stock cube will also work.

Use fresh herbs. If you don’t have fresh of course you can use dried, but fresh in my opinion makes this low-carb minestrone soup extra tasty. You can add up to 2 tablespoon of fresh thyme and rosemary if you love it herby. I do!

Use good quality canned tomatoes

Unsalted butter instead of olive oil – if you’re not vegan or following a plant-based diet, using a good quality butter will add amazing flavor to this keto minestrone. if you want to cut down the saturated fat. Using a mix of olive oil and butter / ghee is also delicious.

Good seasoning – a good quality salt like Redmond sea salt or Pink Himalayan salt and seasoned well. Don’t forget lots of cracked black pepper too.

Top with fresh herbs and a good drizzle of olive oil. I like fresh basil, but parsley is also nice too.

Save Time with a Rotisserie Chicken

You can have this soup ready in 30 minutes!

Using a store bought already cooked chicken makes this soup come together very quickly! Remove the skin from the cooked chicken and shred for this recipe.

KETO CHICKEN MINESTRONE SOUP

Keto Chicken Minestrone Soup

Minestrone is a thick Italian soup made traditionally with vegetables in a tomato stock. There’s no one recipe for what makes an authentic minestrone, so you’ll find lots of different variations. This recipe is tailored to a keto diet using just low-carb vegetables, konjac penne to replace the pasta and some roasted chicken for extra protein.

This incredibly flavorsome Keto Chicken Minestrone Soup will be a firm favorite in your low-carb soup repertoire. Packed full of healthy vegetables and lean chicken breast, it’s healthy and just 7 net carbs per serving.

Prep Time 20

Cook Time 10

Servings @ 1.25 cups

Calories 198kcal

Author Jo Harding

Ingredients

3 tablespoons extra virgin olive oil (or butter or ghee )
1/3 cup onion finely diced
1/3 cup carrot chopped
1 cup zucchini cubed
1 cup cauliflower florets cut really small
1/3 cup celery stalks trimmed, chopped small
3 cloves garlic minced
1 tablespoon rosemary leaves finely chopped
1 tablespoon fresh thyme leaves
2 bay leaves
2 tablespoons tomato paste
14.5 ounces tomatoes canned, chopped
4 cups chicken broth
2/3 teaspoon sea salt to taste
1/3 teaspoon pepper to taste
10.5 ounces chicken cooked, shredded
1.5 cups savoy cabbage chopped (or kale or cavolo nero)
7 ounces konjac penne drained, rinsed well

To Serve – Optional

1/4 cup grated parmesan (or vegan parmesan)
1 tablespoon extra virgin olive oil
fresh basil or fresh parsley

Instructions

Add 3 tbsp of olive oil to a large soup pan. Fry the onions, carrots, zucchini, cauliflower and celery for 5 – 6 minutes on a medium heat. Add the garlic and herbs for 1 further minute.
Add the tomato puree, canned tomatoes, stock, salt and pepper. Simmer for 10 minutes.
Remove 3/4 cup of minestrone soup and place in a jug. Blend with a hand blender and then add back into the soup pan. This will make your low-carb minestrone super tasty without needing a gum or thickener.
Stir and add the chicken, greens and penne and cook for 2 – 3 more minutes until everything is cooked to your liking. Season to taste and adjust the amount of stock based on how thick you like it. Serve with optional parmesan, a good drizzle of olive oil and fresh basil or parsley.
Storage: Tupperware in the fridge for up to 3 days or freezer for 3 months.

Notes

Net carbs 5g

Nutrition

The post Low Carb Keto Chicken Minestrone Soup appeared first on Sugar-Free Mom.

Low Carb Creamy Chicken Soup (Keto, Gluten Free)

Brenda Bennett — Mon, 18 Oct 2021 12:00:53 +0000

This Creamy Chicken soup is a low carb bowl of comfort waiting for you! It’s keto, gluten free and easy to make!

CREAMY KETO CHICKEN SOUP

I’m such a fan of this soup. It’s creamy and rich and so nourishing. It comes together in only a very short time yet is impressive enough to serve as a dinner party starter. By including generous amounts of shredded poached chicken, this soup is such a satisfying meal and is perfect on a chilly day. Try placing it in a thermos for a hot lunch.

It might be that it’s the winter season where I live or just the fact that I love soups, whatever it is, you’re going to want to make this deliciousness! Top with crispy bacon or prosciutto and you’ll be licking the bowl. Even kids will love this creamy bowl! My delicious savory cheddar biscotti will be perfect on the side!

CAN I SWAP CHICKEN BREASTS?

If you’re not a fan of using chicken breasts you can definitely swap them out. I’d suggest boneless, skinless chicken thighs that can be cooked the same way in this recipe.

If you want to use ground chicken or ground turkey, you would need to brown it in a skillet until no longer pink than continue with the recipe.

CAN THIS BE MADE IN THE SLOW COOKER?

Yes you can make this creamy keto chicken soup in the slow cooker. Skip step one in the instructions. Follow steps two and three. Then add the whole breasts to the slow cooker and cook on low for 3 hours. Once the chicken is cooked or internal temperature reaches 165 degrees F, then you can shred the chicken and follow steps 5, 6 and 7.

LOW CARB KETO SOUPS

HOW TO MAKE CREAMY KETO CHICKEN SOUP

For this easy chicken soup recipe you will need chicken, broth, cream cheese, heavy cream, ghee or butter, garlic, fresh thyme, olive oil and salt and pepper.

Place the chicken breasts in a saucepan and just cover with water. Bring the water to a boil and then reduce to a simmer and cook gently for 15 minutes. Don’t cook this chicken for too long or it will be tough and stringy. Remember that it will cook further in the soup.
Melt the ghee in another saucepan and add the minced garlic. Sauté until cooked.
Add the chicken broth, cream cheese, cream and thyme and cook over medium heat until just simmering.
Shred the chicken breasts and put half aside.
Place the other half of the chicken in the broth mixture, season to taste and pour it all into a blender.
Blend until smooth and creamy and then return to saucepan.
Add the reserved shredded chicken and heat through. Serve with a drizzle of olive oil, a scatter of thyme and the optional crispy prosciutto.

LOW CARB CREAMY CHICKEN SOUP

Low Carb Creamy Chicken Thyme Soup

Prep Time 15

Cook Time 25

Total Time 40

Servings servings

Calories 280kcal

Author Naomi Sherman

Ingredients

1 pound chicken breast or 500 grams
4.25 cups chicken broth
3.5 ounces cream cheese
.5 cup heavy cream
1 ounce ghee or butter
1 clove garlic, minced
1 tbsp fresh thyme
1 tbsp extra virgin olive oil
salt and pepper to taste

US Customary - Metric

Instructions

Place the chicken breasts in a saucepan and just cover with water. Bring the water to a boil and then reduce to a simmer and cook gently for 15 minutes. Don’t cook this chicken for too long or it will be tough and stringy. Remember that it will cook further in the soup.
Melt the ghee in another saucepan and add the minced garlic. Sauté until cooked.
Add the chicken broth, cream cheese, cream and thyme and cook over medium heat until just simmering.
Shred the chicken breasts and put half aside.
Place the other half of the chicken in the broth mixture, season to taste and pour it all into a blender.
Blend until smooth and creamy and then return to saucepan.
Add the reserved shredded chicken and heat through. Serve with a drizzle of olive oil, a scatter of thyme and the optional crispy prosciutto.
Store in a covered container, in the refrigerator for up to five days.

Notes

This recipe was first published in January 2019 and updated in October 2021.

Nutrition

The post Low Carb Creamy Chicken Soup (Keto, Gluten Free) appeared first on Sugar-Free Mom.

Keto Low-Carb Broccoli Cheese Soup (Gluten Free)

Brenda Bennett — Mon, 11 Jan 2021 11:00:31 +0000

Creamy broccoli cheddar soup is the perfect meal to enjoy on a cold winter’s day! It’s keto, low carb and vegetarian too!

COPYCAT PANERA BROCCOLI CHEDDAR SOUP

Broccoli cheese soup is one of the creamiest soups you will ever try. If you’ve enjoyed this soup at say, Panera, and you are using this new year to avoid or r4educe your sugar and high carb intake, steer clear from the Panera Broccoli Cheddar soup. It contains sugar, potato flour, corn starch and wheat flour. In just 1 cup of Panera’s broccoli cheddar soup, you’ll be eating 17 total carbs and 6 sugars.

You can make this easy creamy broccoli cheddar soup at home with just 9 total carbs! Plus it doesn’t contain any gluten or wheat or potato to thicken it!

VEGETARIAN BROCCOLI CHEESE SOUP

I love a good creamy soup in the winter! It makes my heart happy and my family happy too! While we are all definite carnivore eaters in my family, this vegetarian broccoli cheese soup is hearty enough to satisfy even without meat! If you do want to add a little protein, I’d suggest frying up some pancetta or bacon along with the celery and carrots and onions, that would give this amazing flavor! I would also suggest my Savory Cheddar Keto Biscotti to go with this!

TOOLS TO MAKE BROCCOLI CHEESE SOUP

This soup works best in a nice large cast iron Dutch oven! You will also need a blender to then puree the broccoli and vegetables to create that nice, creamy smooth consistency. An immersion blender would also work right in the Dutch oven rather than having to dirty a blender, totally up to you.

BROCCOLI OR CAULIFLOWER

If you’re really not a fan of broccoli, I think this same method could be used with cauliflower if you prefer. Won’t be as pretty green, but will be as equally delicious!

30% OFF KETO LOW CARB MEAL PLANS

I can’t think of a better time to get started on meal planning, especially if you’ve never tried it before! We are hoping you are ready to get started with out Keto or Low Carb meal plans and to make this even easier for you, we are giving a coupon for the new year! Use code NY2021at check out today off our monthly or yearly membership and you’ll get 30% OFF! This offer ends at the end of January so act now!

You can choose from Three Meal Plan Options:

Low Carb Meal Plan includes breakfast, lunch, dinner, and snacks with 40 net grams of carbs or less per day.
Keto Meal Plan includes breakfast, lunch, dinner, and snacks with 20 net grams of carbs or less per day.
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Check Out our Meal Plan Membership Here!

KETO BROCCOLI CHEESE SOUP (LOW CARB)

Low-Carb Broccoli Cheese Soup

There’s nothing quite as comforting as a good bowl of soup. This Low-Carb Broccoli Cheese Soup is just the ticket if you fancy something filling and warming that can be made in less than 20 minutes.

Packed with flavor, this Broccoli Cheese Soup is creamy, cheesy and great if you follow a vegetarian low-carb diet or just want a rest meal from meat.

Prep Time 15

Cook Time 15

Servings

Calories 310kcal

Author Jo Harding

Ingredients

2 tablespoons butter
1 small yellow onion chopped or (70g)
1 rib celery or (72g)
2 cloves garlic minced
2 cups chicken broth (or vegetable stock)
1/4 teaspoon dijon mustard (or to taste)
12 ounces broccoli florets cut into small pieces (apx. 2 heads) or 340 grams
1/2 teaspoon salt (or to taste)
1/4 teaspoon cracked black pepper (or more to taste)
1/2 cup heavy cream
1 cup shredded cheddar cheese (113g)

Instructions

Melt the butter in a large pan or Dutch oven over a medium heat. Fry the onion and celery for about 3 minutes until soft. Add the garlic and cook for 1 more minute.
Reduce heat to medium /low and add the stock, mustard and broccoli. Season with salt and pepper and cook for about 3 – 5 minutes. Add the cream. Allow to simmer for about 3 – 4 minutes or until the broccoli is cooked.
Allow to cool slightly and pour into a blender. Blitz until smooth and creamy.
Pour back into a pan and add the cheese. Allow to melt. Option to reserve a little cheese or the top.
Ladle into bowls and top with a drizzle of cream, any remaining cheese and cracked black pepper. Option to add a few thyme leaves if you like for decoration.
Storage: Fridge in a Tupperware for up to 3 days

Notes

Net Carbs 6g

Nutrition

The post Keto Low-Carb Broccoli Cheese Soup (Gluten Free) appeared first on Sugar-Free Mom.

Quick Keto Chicken Pho

Brenda Bennett — Wed, 22 Jan 2020 11:00:00 +0000

This Keto Chicken Pho is a quick and delicious version that can easily be made at home on any weeknight!

Chicken Pho

Traditional Pho is a wonderfully lengthy process, involving the slow creation of a flavorful broth. Since most of us do not have time for that, this quick keto pho uses store bought broth and a clever spice trick to shortcut the process, thus making this a quick and easy weeknight dinner that has a fresh and zingy result.

Although this recipe is made with chicken it would also be an amazing way to use up some of your leftover turkey. Just simmer the shredded turkey on the broth instead of cooking the chicken breasts.

How to Make Keto Pho

Traditional pho is a Vietnamese Noodle soup. Pho actually refers to the noodles, not the soup itself, which are made from white rice flour. There are many variations of pho around using beef, chicken and even vegetarian.

Making a keto pho requires just the swapping out of the rice noodles for a low carb option.

You could use zucchini noodles though I don’t think they will create the same result as using Shirataki noodles. Once these noodles are rinsed and drained they will have no taste and absorb the flavorful broth of this pho.

Egg white noodles are also delicious but a bit softer in texture to shirataki, though they would also work well in this recipe.

Here are some other recipes you might like using Shirataki noodles and/or rice;

Tools to Make Keto Chicken Pho

Dutch Oven– A Dutch oven is a heavy cast iron pot and perfect for any soup or any recipe that might requires time on the stove top browning meat or cooking vegetables and then some time baking covered in the oven. It’s an all in one pot that I use almost weekly in my keto kitchen.

Mesh Strainer-I use different sized mesh strainers for many different recipes and for straining homemade bone broth. It’s a must have in my kitchen and used in the recipe for straining the wonderful spices that will create that flavorful broth.

Meal Plan Membership

If you love recipes like this for yourself and family, you will love my meal planning membership. Weekly low carb and/or keto meal plan sent to your inbox every Friday with shopping list.

The best part about my meal planning feature is that if you aren’t interested in one of the dinner meals you can swap it out for something else! You can even change serving sizes and the shopping list will adjust! It pretty amazing software and I hope you’ll take advantage of it. You can have a sustainable low carb/keto lifestyle when you’re well prepared and planning meals is the key! LEARN MORE TODAY!

Quick Keto Chicken Pho

Traditional Pho is a wonderfully lengthy process, involving the slow creation of a flavorful broth. Since most of us do not have time for that, this quick pho uses store bought broth and a clever spice trick to shortcut the process, thus making this a quick and easy weeknight dinner that has a fresh and zingy result. Although this recipe is made with chicken it would also be an amazing way to use up some of your leftover turkey. Just simmer the shredded turkey on the broth instead of cooking the chicken breasts.

Prep Time 15

Cook Time 30

Servings

Calories 154kcal

Author Brenda Bennett/Sugar Free Mom

Ingredients

1 tsp coriander seeds whole
2 whole star anise
1 tsp dried lemongrass or fresh stalk cut into finger lengths and bruised
1 piece ginger thumb length, cut into pieces
4 cups chicken broth low-sodium
16 ounces chicken breasts
1 tsp fish sauce (optional)
1 packet shirataki noodles (rinse noodles as per package instructions)
1 cup bean sprouts
1/2 cup coriander (to garnish)
1 lime wedges, (to garnish)

Instructions

Place the coriander seeds, star anise, lemongrass and ginger pieces into a dry saucepan and heat over med-high heat until toasted and fragrant. This step supercharges the flavors and makes your broth incredibly deep and tasty.
Add the chicken broth and bring to a simmer.
Place the chicken breasts into the broth and poach for 15 minutes.
Remove chicken breasts and set aside for 10 minutes while the broth continues to simmer.
Shred the chicken and set aside.
Strain the broth and return it to the pot to stay hot, add the optional fish sauce now if desired.
Place the shredded chicken, shirataki noodles and bean sprouts on the bottom of your serving bowls.
Pour the broth over and garnish with coriander and wedges of lime.
This broth will keep in a covered container in the fridge for up to one week. It can also be portioned and frozen.

Notes

Net Carbs 3g

Nutrition

The post Quick Keto Chicken Pho appeared first on Sugar-Free Mom.

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