Food, Nutrition
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Up Your Veg Intake with These Two Delicious Keto Soups

Believe it or not when you’re following a keto diet plan, eventually you’ll get sick and tired of meat, fish, cheese, and eggs. And there will also be times where you’re sick of fat too!

There, I said it. Even though the keto diet is fantastic for allowing you to eat tasty, satiating foods that are loaded with fat – it can inevitably become tiresome.

Every now and again you’ll crave something new and exciting. As you probably already know, Keto diets place an emphasis on very low carb intakes, moderate protein intakes, and high fat consumption – which is where people often struggle. Rather than emphasizing healthy fats, people often consume too much meat and definitely too much protein.

Phytonutrients Are Important on a Keto Diet

On top of consuming the right balance of fats, proteins and carbs, you must ensure you are getting plenty of nutrients from healthy vegetables. The Keto diet is restrictive by nature, so aside from taking the right supplements for the keto diet, you have to take into account your phytonutrients if you want to maintain a level of balance.

This is where ketogenic-friendly soup recipes can prove so useful. Keto soups are great because you can get plenty of healthy fats, proteins, and nutrient-rich vegetables in there, and subsequently consume them in bulk.

Whether you go for chunky or smooth soup, it is still much easier to consume larger quantities of soup than it is with whole foods. If you’re looking for inspiration here are a few simple and delicious keto soup recipes to try.

Keto Superfood Soup

This keto soup is perfect for those of you looking for a quick and easy way of getting plenty of super-healthy vegetables inside of you. Packed full of green superfoods and healthy fats, this soup tastes divine.


  • 1 tbsp coconut oil
  • Half a can of coconut milk
  • 1 diced onion
  • 3 cloves chopped garlic
  • 1 head cauliflower
  • 1 handful fresh kale
  • 250g spinach
  • 150g watercress
  • Salt and pepper to taste
  • 1 bay leaf
  • Mixed herbs
  • Half a litre of chicken or vegetable stock/broth


  • Heat the coconut oil in a deep pan and gently fry the onions until soft
  • Add the chopped garlic and heat over a low heat for 2 minutes
  • Add your chopped cauliflower and heat gently for 10 minutes
  • Add your spinach, kale, bay leaf, and watercress, and heat until wilted
  • Add the stock and bring to a simmer
  • Cook on low for 20 minutes until the cauliflower is nice and soft
  • Add the coconut milk and heat for 4 minutes
  • Turn off the heat, allow to cool, remove the bay leaf, season and blend the mixture until smooth


Garlic Cajun Chicken Soup

This soup is packed full of protein and flavor, and is perfect for when you need an instant hit of energy. Plus, it contains a healthy dose of spinach, which is great for upping your iron intake.


  • 2tbsp grass-fed butter
  • 4 OZ fresh cream cheese
  • 4  or 5 cups of spinach
  • 2 large shredded chicken breasts
  • 4 diced garlic cloves
  • 2 tsp garlic Cajun seasoning
  • Half a diced onion
  • ¼ cup of heavy cream
  • Half a can of vegetable stock, or chicken (low sodium)
  • Salt and pepper to taste


  • Heat the butter in a large deep pan and add the diced onions
  • Heat gently for 8 minutes until soft
  • Add the diced garlic and heat for a further 2 minutes
  • Next, add the pre-cooked and shredded chicken to the pan
  • Add the spinach
  • Slowly add your creamed cheese and the garlic Cajun seasoning
  • Once the cheese has melted, add your broth/stock and bring to a simmer
  • Simmer for 5 minutes, add the cream, simmer for a further 2 minutes and turn off the heat
  • Season to taste, and enjoy.

How about you? Do you have any top tips or useful hacks for upping your veg intake on a ketogenic diet?

We’d love to hear about it – so please let us know in the comments section below.

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