Published: · Last Modified: by Caren · This post may contain affiliate links
Keto cream of broccoli soup is great for anyone who is looking for a low carb, healthy meal that tastes good, and is simple to make. Because this is dairy-free, it's also paleo and vegan. Try it tonight and let me know what you think!
I feel like keto is all the rage these days and I'm frankly, very late to the party. It's not that I'm opposed to keto - I think it's a great way to kick offthe fat adaption process - but I also don't think it's a long-term lifestyle diet because let's face it - it's hard to eat at least 70% of your food intake in pure fat. I'm a big fan of building healthy, fit habits (hence the name) that my readers can sustain indefinitely. It makes for a much simpler, easier and happier way to achieve a lean, strong body.
The Benefits of Keto-Friendly Recipes
Even though I don't see keto as a sustainable long-term eating plan I'm not opposed to keto-friendly recipes because pretty much anything with coconut milk is a winner in my books. I also find that keto recipes tend to be very simple to make because there are so few ingredients to work with and even a few days of eating extremely low carb can help you lose water weight and reduce inflammation which can be a big motivator. It can also help curb sugar cravings - something that's often off the charts after a big holiday - and control appetite as well due to its impact on hunger hormones. So overall, even if you're not ready to jump down the keto rabbit hole, it doesn't hurt to reduce your carb intake after a holiday even as a reset.
Is Broccoli Keto?
With only 2 grams of net carbs per half cup, not only is it suitable for a keto diet, it's also a superfood, filled with fiber and phyto-nutrients. Green veggies are always a smart choice for a keto diet. As long as you're not eating 5 pounds of broccoli every day, your fine.
The Downside of too Many Keto-friendly Recipes - Carb Flu is Real
There is one thing I'd forewarn you about if you're going to give keto-style eating a try. If you go too low carb too soon, particularly if you're used to eating a lot of sugars and processed carbs like bread, then you may suffer some degree of carb flu. This is a transitional state where your body is moving from using glucose (sugar) as it's the main source of energy to stored fat. This is the process of fat adaption and it's something I recommend that you slide into gradually or else you might feel like you have the flu for a few days.
If you're really interested in transitioning to a high-fat diet either to lose unwanted fat or to heal a leaky gut, I recommend following a plan to get you into a state of ketosis. I can think of no better person to help you get there than Leanne Vogle. She's a wealth of knowledge on all things keto and has a few handy tools for walking you through the process for dropping carbs in a sustainable, healthy way. You can check her simple guides (which I've used myself in the past and found super helpful) right here.
So with all that out of the way, and since it's January and we're all still recovering from post-holiday bloat (or at least I am!), let's dip our toe into the keto pool today, shall we?
Want more keto soup ideas? How about...
Creamy carrot soup with crispy tofu? (so darn delish)
Cream of Broccoli Soup (Dairy-free & Paleo)
A quick, simple soup that takes only a few minutes to make. Perfect for a weeknight dinner or make a batch on the weekend and bring it to work with you all week!
1 Tbsp Coconut Oil
1 med Onion (Chopped)
2 Garlic cloves (Minced)
12 ounces Frozen broccoli florets (or two large heads)
4 cups Veggie or chicken broth
1 cup celery (chopped finely)
1 cup carrot (chopped finely)
1 cup Coconut milk (From a can)
t tbsp dried basil
salt and pepper to taste
In a large pot, add the coconut oil, onion and garlic over medium heat.
Stir for 3 minutes, then add dried basil, celery and carrots. Cook for 5 more minutes
Add the soup stock and broccoli and let it simmer for 15 minutes.
Turn off heat and add coconut milk
Using a hand blender, blend to desired texture
Salt & pepper to taste.
Caren
Caren is a certified yoga teacher, fitness instructor and ADHD Coach. As the founder of The Fit Habit, she shares ADHD-friendly self-care, food & fitness inspiration, along with practical ways to foster mind + body wellness.
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You can thicken soup by adding flour, cornstarch, or another starchy substitute. For the best results, never add flour or cornstarch directly to your soup. If you do, it will clump up on top. Instead, ladle a small amount of broth into a separate bowl and let it cool.
Conventional broccoli cheese soup often contains flour or cornstarch as thickeners, so it's not low carb. The popular soup from Panera has 25g of carbs per serving. However, this recipe for Keto Broccoli Cheese Soup has only 8.3g of carbs and 2.3g of fiber. That's means it has 6g net carbs per serving.
Yes, zucchini is keto. A medium zucchini has about 6 total grams of carbs and 2 of them are fiber. So one whole zucchini has 4 net carbs. Zucchini is very popular on the low carb diet.
Broccoli. With just 2 grams of net carbs per ½ cup, broccoli is a major superfood that should be a staple on the keto diet, says Suzanne Dixon, R.D. It's high in fiber and protein to keep you full and you can use it in just about anything—stews, soups, and keto makeovers of your favorite foods like casserole.
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.
Why does my cream of broccoli soup taste bland? You have to build flavor during each step when making soup. Make sure you're taking the time needed to properly sauté the onions, fully cook the broccoli, and season to taste as you work.
Curdling in a cream soup usually occurs when the milk or cream is added at too high of a heat. As you incorporate the milk and broth into the cooked onion and flour mixture, keep the heat at medium and stir continuously with a whisk. Once all is mixed in, then proceed to heat to a boil.
How to Store Cream of Broccoli Soup. You'll need to refrigerate this soup within two hours of cooking. Let it cool to room temperature, then transfer it to an airtight container and store in the refrigerator for three to four days.
The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.
Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.
You can eat high fat foods like cheese on the Keto diet. Cheddar, Gouda, goat cheese, and blue cheese are the best to consider. Cheese to avoid on Keto are cottage cheese and low fat and processed varieties.
You do not have to limit vegetables if you are on the keto diet or are considering it. Plenty of low-carb vegetable options include arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes.
- Starchy Vegetables: Potatoes, peas, sweet potatoes, yams, corn, cassava, artichoke, etc. - Refined Carbs: Bread, pasta, pastries, tortilla, sandwich, etc. Due to the high-carb content of these food items, they are not keto-friendly.
Introduction: My name is Tyson Zemlak, I am a excited, light, sparkling, super, open, fair, magnificent person who loves writing and wants to share my knowledge and understanding with you.
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