Eating Soup on a Ketogenic Diet

Eating Soup on a Ketogenic Diet

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With a few tips, here is how you can incorporate soup into a Keto diet

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SEP. 01, 2021    2 MIN. READ

You’ve educated yourself, talked to your healthcare provider and made the leap to the ketogenic diet – a very high fat, moderate protein, very low carb approach to fueling your body.   And by now you are a meal prep superstar and probably looking to add some variety to your menu. Soups can be a great place to start.  The right soup can help you stay hydrated, nourished, and on target with fat intake to fuel and support ketone levels.  

Here are some expert-approved ingredients and ideas to help you maintain that weight loss, improve body composition, and avoid the ups and downs of a high sugar diet. 

Simple swaps for success

If you are a fan of potato soup, you are in luck. To eliminate the many carbs in traditional baked potato soup, try subbing in a head of cauliflower.  Easy to prepare, simply chop, steam, and transfer to a food processor along with your usual baked potato soup ingredients - then puree and enjoy this new take on creamy and delicious. Although some vegetables like cauliflower can cause bloating in some individuals, it is better to start with a small serving.

Vegetables are your friend

Non-starchy vegetables simmering in broth make for a keto-approved way to bump up vitamins, fluids, and fiber c compared to diets lacking these beneficial plant foods.  Try sautéing the veggies first in plenty of olive or canola oil and then combine with flavorful broth and seasoning in a stockpot.  Allow to simmer until it’s packed with just the right amount of flavor.  Top with cheese and enjoy!

Keto-Chili for all

Keto is not just about limiting carb; go way overboard on protein and you risk kicking yourself out of ketosis.  Higher fat cuts of protein – such as dark meat poultry with skin and ground meats- are options that allow for additional non-protein calories and can fit nicely into a keto chili.  Simply brown ground beef with chopped bell pepper, onion, and oil, skipping the step of draining.  Add some garlic, a can of chopped tomatoes, chili seasoning, beef broth, and simmer over low heat for a few hours.  Top with a little shredded cheddar and sour cream.  “Ketotarian” or not, everyone will love this dish! 

Cream and broth can both work

Cream-based soups which were once off limits to those watching their weight can finally get the green light with a few modifications. Cheese and cream bases offer plenty of nourishing fats but remember to consider the inherent carbs that dairy can contain and watch for hidden fillers that can bring unwanted carbs.  That is why it is always important to read labels. When in doubt, grab broth-based soups which offer the electrolytes you need to stay well-hydrated while on keto.  Great choices include a variation of French onion soup with no bread but plenty of buttery onions and topped with just a little cheese. 

If you are already planning holiday menus don’t forget to check out these keto-friendly recipes.

The Benefits of Immune-Supporting Nutrition

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Your immune system works around the clock to keep you healthy and to support recovery when illnesses strike, but it can't succeed on its own. The immune system requires key nutrients to build protective antibodies, proteins and enzymes to keep your immune system functioning. 

According to nutritional immunologists, the best way to get these key nutrients is from immune-supporting foods as part of a balanced diet. But what nutrients does your immune system need most? And how do they help you stay healthy? First things first, let's dive into the science of nutrition and its role in the immune system.  

Energy-Boosting Foods and Energy-Sustaining Foods

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When struggling to stay alert, a cup of coffee, energy drink or candy bar may seem like quick-fix, energy-boosting foods, but there's a little more to it.

Let's start with what energy actually means. Energy refers to both a sense of energetic alertness and the physical energy stored in calories.


Good nutrition helps support immune health

Low carb, high-fat recipes to help you burn fat and stay on track with keto.


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