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    Home » Posts

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    Low Carb Pho - Vietnamese Beef Noodle Soup [Recipe]

    February 11, 2016

    Low Carb Pho - Vietnamese Noodle Soup [Recipe] | KETOGASM.com #keto #ketogenic #lowcarb #lchf #atkins #pressurecooker #recipes #pho #noodlesoup #soup #vietnamese keto recipes

    I'm so excited to share my low carb pho recipe with you!

    Pho is one of my favorite foods ever and is the ultimate comfort food to me. I have so many memories tied to this dish. My husband and I went on our official first date at a hole-in-the-wall pho restaurant after I raved and raved about the soup. I’ve trekked to the local pho joint mid-hangover with my BFFs knowing at the end of our journey we'd all feel 300% better. My sister and I regularly frequented one spot simply because she thought the server was cute and we would talk about what their hypothetical child, Minjiffany, would look like (Minji + Tiffany – I still remember, Tiff!). So many good things come to mind!

    Unfortunately, pho is as noodley as they come. The dish is traditionally served with rice noodles, which have a MILLION carbs in them. Well, not a million but close enough. Just 1 cup of rice noodles has 42 net carbs! That's roughly equivalent to a candy bar. Psh. No. Not anymore, pho.

    Or so I thought! You see, after all these years of devouring pho left and right, I had never learned how to make it myself at home. I always swung by my favorite pho place whenever I got a hankering for beef noodle soup; it had become like fast food to me. After going keto, I started to miss my beloved soup, and I just had to make a low carb pho to curb my cravings.

    I had learned to make a pretty good bone broth with my pressure cooker but hadn’t experimented with pho broth ever before - let alone a low carb pho broth. It usually takes hours (and hours and hours) to simmer on the stovetop, but I don’t have time for that. At all. I contemplated picking up pho to-go and just tossing out the noodles, but I have a hard time trusting that the broth they make doesn't have sugar in it. Hint: it does.

    So out comes the Instant Pot, using this recipe for reference and I begin constructing my game plan to perfect my version of low carb pho.

    Low Carb Pho - Vietnamese Noodle Soup [Recipe] | KETOGASM.com #keto #ketogenic #lowcarb #lchf #atkins #pressurecooker #recipes #pho #noodlesoup #soup #vietnamese

    The Low Carb Pho Recipe

    Rice noodles are out, obviously. I decide Shirataki Noodles are my best-bet to substitute for many reasons. First of all, they have NO carbs! Zip, zero, none. Although they only have 30 calories in an entire bag, Shirataki Noodles are actually quite filling. They also have the same underlying texture and appearance I’m looking for; there's a little bite to the noodle, and if you choose the long, skinny spaghetti-like strands it looks pretty darn close to the real deal. I have had great success using them for low carb Asian dishes, including stir-fry recipes and even fried rice. I was pretty confident they would work well in a noodle soup, but it turned out better than I had imagined! For this dish, you don't have to do much with the noodles, just rinse them off in water and strain.

    Low Carb Pho - Vietnamese Noodle Soup [Recipe] | KETOGASM.com #keto #ketogenic #lowcarb #lchf #atkins #pressurecooker #recipes #pho #noodlesoup #soup #vietnamese

    For the broth, I parboil the bones for 15 minutes to remove impurities and increase clarity of the soup. Then I throw everything broth-related into the instant pot: the bones, onion, ginger, fish sauce, and water. I set my pressure cooker for 2 hours on high. When it’s done, I just strain it! You could then use it immediately or make it ahead of time, freeze and boil when you're ready to use it.

    Now, I could just straight up drink this broth because it’s so good. But it wouldn’t entirely be pho without all the fixings now, would it?

    Low Carb Pho - Vietnamese Noodle Soup [Recipe] | KETOGASM.com #keto #ketogenic #lowcarb #lchf #atkins #pressurecooker #recipes #pho #noodlesoup #soup #vietnamese

    Pho Fixings:

    • Lime - A squirt from a lime wedge usually does the trick with minimal amount of carbs
    • Sriracha – It’s delicious, I know. But watch your portioning: there’s 1 gram of sugar per teaspoon, so it is effortless to go overboard on carbs if you are a fan of the rooster sauce or like it super spicy!
    • Chili Garlic Paste - The brand I use (Huy Fong) that is available at most restaurants has less than 1 gram of sugar and reads 0 total carbs on the nutrition label. Better option to make it spicy on a keto diet.
    • Thai Basil - Super aromatic, this is a lovely herb for any soup. Plus its low carb!
    • Cilantro - Have at it! This herb is keto compliant.
    • Hoisin Sauce – Not keto friendly! It’s chalk full of sugar! Stay away.
    • Veggies – Bean Sprouts, Jalapeno, Mushrooms, Onion, Scallion, Broccoli are favorites for pho. Use what you like, just be sure to track the carbs for whatever you add. (My low carb veggie list can help you with that!)
    • Meat - A-OK on keto. Select a traditional cut of meat or get creative! Up to you!

    The fixings are all optional dependent on preference and taste. A well-constructed broth usually doesn't need much, so I leave a lot of the sauces out when I enjoy the way my broth turns out. Play around with it to find your perfect combo!

    There’s a variety of meats to include in traditional pho as this post over at Serious Eats illustrates, but my personal preference is to use raw flank steak shaved paper thin. You can ask your local butcher to cut it for you or buy a side of the raw beef at your closest pho joint – but I guarantee you’ll get more bang for your buck at the butcher. When you are ready to serve, place the meat in the steaming hot broth in your bowl to let it gradually cook. Then add in the rest of your ingredients.

    Low Carb Pho - Vietnamese Noodle Soup [Recipe] | KETOGASM.com #keto #ketogenic #lowcarb #lchf #atkins #pressurecooker #recipes #pho #noodlesoup #soup #vietnamese

    To serve, place your meat of choice and shirataki noodles in a large bowl and cover in piping hot broth. I would recommend tasting your broth before adding any sauces - you may like it just the way it is. Taste first, then season! Add your desired fixings, mix and slurp away! Enjoy your low carb pho!

    I like to plate the pho fixings separately in a community style bowl or plate to share with my family, that way we can all pick our favorite additions to the soup and I don't have to worry about keeping everyone's order straight. Even my toddler loves this dish! She demands "SOUP! SOUP! SOUP!" Like mother, like daughter.

    Low Carb Pho - Vietnamese Noodle Soup [Recipe] | KETOGASM.com #keto #ketogenic #lowcarb #lchf #atkins #pressurecooker #recipes #pho #noodlesoup #soup #vietnamese

    If you don’t have a pressure cooker, you could just use the stovetop method. But I would seriously consider getting one to save you some prep time in the kitchen. It’s much easier to stick to a diet when you can prepare things on the fly and make things as uncomplicated as possible. I use an electric pressure cooker called the Instant Pot so I can set it and forget it instead of staring at the stovetop. I'm a bit of an Instant Pot evangelist since getting one for my birthday last year, I use it constantly and preach to my friends and family about it. But there are plenty other pressure cookers out there that will get the job done!

    What is your favorite comfort food that you are missing on the keto diet? Let me know what you are desperately craving in the comments below! I'd love to help you put together a low carb version of it! As always, I appreciate the feedback and would love to hear from you!

    📖 Recipe

    Print Recipe
    4.34 from 6 votes

    Low Carb Pho – Vietnamese Beef Noodle Soup [Recipe]

    Now you can enjoy pho without the carbs! 
    Prep Time15 minutes mins
    Cook Time3 hours hrs
    Total Time3 hours hrs 15 minutes mins
    Course: Dinner, Lunch, Main Course
    Cuisine: American, Asian, Vietnamese
    Special Diet: Dairy-Free, Gluten-Free
    Servings: 5 servings
    Calories: 172kcal
    Author: Tasha

    Ingredients

    The Broth (4-5 servings)

    • 5-6 beef soup bones browned and roasted - the more connective tissue, the better!
    • ½ Onion charred
    • 1 tablespoon Fresh Ginger sliced
    • 1 tbsp Salt
    • 3 tbsp Fish Sauce
    • 2 pods Star Anise
    • 1 gallon Water

    My Favorite Low Carb Pho Fixings (1 serving)

    • 5 packages Shirataki Noodles rinsed, 7 oz bags
    • 1.24 pound Flank Steak raw, thinly sliced
    • 1 cup Bean Sprouts
    • 5 sprigs Thai Basil
    • ½ Jalapeno sliced
    • ½ Scallion chopped
    US Customary - Metric

    Instructions

    • Preheat oven to 425 degrees F.
    • Cover beef bones in water and boil for 15 minutes in a large stockpot on the stovetop while the oven preheats. Discard water.
    • Place parboiled beef bones and onion on baking sheet or casserole dish and roast for 45 -60 minutes, until bones are browned and onion is blackened.
    • Toss bones, onion, fresh ginger, salt, fish sauce, star anise and fresh water into pressure cooker.
    • Set pressure cooker to high pressure for 2 hours. If you are using a stovetop, you will simmer for 6-8 hours instead.
    • Strain broth with fine colander.
    • Place shirataki noodles and meat of choice in bowl, pour broth over the top into bowl while it is still very hot.
    • Stir and let sit until raw meat is no longer pink and noodles are cooked, 1 to 2 minutes.
    • Serve with condiments and veggies of choice on the side.

    Notes

    Only 3g carbs per serving!

    Nutrition

    Calories: 172kcal | Carbohydrates: 3g | Protein: 25g | Fat: 5g | Sodium: 2342mg | Potassium: 461mg | Fiber: 0g | Sugar: 1g | Net Carbs: 3g

    Disclosure: the product links included in this post are Amazon affiliate links to help support the blog. If you purchase something from Amazon using the links, I'll get a small kickback from them which will be used to support and grow this site. I will only link to products I've personally tried and feel comfortable recommending raving about.

     

    Low Carb Pho - Vietnamese Beef Noodle Soup #keto #low #carb #shirataki #beef #noodle #soup #recipe #vietnamese #ketogenic #atkins #induction

    Don't be a fool! Eat avocado!

    February 6, 2016

    Don't be a fool! Eat avocado! | KETOGASM.com #lowcarb #keto #nutrition #lchf #vegetarian #avocado #recipes #ketogenic #ketosis #vegetable #fruit

    Why I love avocado on the keto diet

    Avocado is one of the healthiest low carb veggies (er, fruit actually!) on the planet.

    Avocado contains fiber, copper, folate, and potassium. The fruit also contains Vitamin K, Vitamin E, Vitamin C, and Vitamin B1, B2, B3, B5 and B6. That’s a lot of B-Vitamins! It also contains zinc, iron, manganese, and magnesium. With a mere 2 net carbohydrates per 100 grams, the avocado is a must on the list of acceptable foods on the keto diet. It is low in saturated fats and absent of sodium and cholesterol.

    Don't be a fool! Eat avocado! | KETOGASM.com #lowcarb #keto #nutrition #lchf #vegetarian #avocado #recipes #ketogenic #ketosis #vegetable #fruit

    Photo Courtesy of Fresh Avocados – Love One Today ©

    Eating avocados may help with controlling hypertension. The fruit is high in potassium and studies have identified a link between elevated potassium levels and normalized blood pressure values. The fruit is also high in good-for-you monounsaturated fatty acids. About ⅕ of the avocado’s content is insoluble and soluble forms of fiber: This means the fruit can help in keeping the digestive processes and gastrointestinal tract functioning at its best.

    Avocados have high phytonutrient content. The fruit also features a number of antioxidants for natural free radical defense. Additionally, the high amount of oleic acid in avocados serves to help in diminishing issues with inflammation and for lowering cholesterol levels.

    Super low in carbs, high in healthy fats, packed full of nutrients – this is one of the most perfect superfoods for a LCHF ketogenic diet. If you love avocado as much as I do, go ahead and treat yo’ self! The fruit is rich and filling, making it pretty hard to over-indulge on carbs.

    Curious where it stacks up in comparison to other vegetables? Check out the low carb vegetables list I put together!

    How to cook avocado

    Avocados really shine when eaten raw, offering a complex mix of flavors: smooth, creamy, buttery. They maintain a fresh, but mildly earthy scent. Use avocados whenever you need to add richness to a dish for amazing results.

    Preparation techniques include: raw, fried, pureed, baked

    To consume the avocado, make sure you wash the fruit first. You can use a paring knife to cut the pear-shaped fruit into two halves, but know in advance you will encounter a large, hard seed when you are cutting. Once cut in half, you can eat the fleshy interior raw as-is or you can scoop it out of the fruit’s skin and mix it into your favorite dishes. If you are feeling a little fancy, you can put your knife skills to the test and make a beautiful avocado rose.

    Avocado Flower Tutorial

    Of course, you probably already know that you can use avocados to make guacamole, but did you know that the fruit is also ideal as a meat substitute because it is so high in protein? If you are a vegetarian embarking on the keto diet, put this on your grocery list asap!

    You can cut up the fleshy fruit into slices and garnish your dishes for an extra pop of flavor and color. If you want to be clever with your dishes, cut the avocado in half after removing the pit. Use the small indentation left behind after removal of the seed … Voila! An avocado bowl for a small scoop of your favorite salad!

    Consider adding the cut up fruit to your soups, casseroles, and salads. Oh, and did you know you can use avocado as a low-calorie mayonnaise substitute? That’s right ... you can puree the avocado’s flesh and use it as a low-calorie alternative to mayonnaise in case you are watching your calories in addition to cutting carbs. Use the puree for deviled eggs, tuna or chicken salad for an easy keto snack or meal.

    Avocado pairs well with the following flavor combinations:

      • Basil + Red Onion + Balsamic Vinegar + Tomatoes
      • Lemon + Smoked Trout
      • Cilantro + Lime Juice
      • Bacon + Pretty Much Anything 🙂

     

    How to pick the perfect avocado

    When choosing your avocado at the Farmer’s Market or grocery store, make sure the exterior skin of the fruit is just a bit soft. The skin should not be compromised in any way by cracks, holes, or spots. If you want the fruits with the richest flavors, choose those that have a short neck versus those that have a rounded-off top portion: The short-necked avocados have had a bit more time on the tree to ripen more, so the flavor from the berries is intensified.

    When storing your avocados, refrain from refrigerating them until they are ripe. You can speed up the ripening process by placing avocados in a paper bag at room temperature. Once ripened, they will last up to seven days when refrigerated.

    Here's a great in-depth visual guide for selecting the right avocado if you are unsure which to choose.

    LOW CARB AVOCADO RECIPES

    Avocado Popsicle with Coconut & Lime [Recipe]

    This easy Avocado Popsicle recipe is fun and refreshing! The texture is just like a fudgsicle; a perfect warm weather low carb treat!

    Avocado Cilantro Lime Mayo [Recipe] | KETOGASM Only 4 ingredients! #keto #lchf #lowcarb #atkins #paleo #whole30 #condiments #mayonnaise #mayo

    One of the easiest ways to incorporate avocado into your diet is to use it as a condiment. Try my Avocado Cilantro Lime Mayonnaise recipe for a low carb, nutrient-packed sauce that's good on EVERYTHING! 

    Low Carb Avocado Recipe Roundup

    Keto Avocado Recipe Roundup

    1. I love to mix avocado with other fresh veggies and herbs to add richness and depth of flavor to simple salads. This Cucumber Avocado Salad from Dani at The Adventure Bite is the epitome of easy and would make an excellent low carb side dish!
    2. These Egg Stuffed Avocados by Martina of the KetoDietApp are not only delicious and beautiful, they may help you combat the dreaded keto-flu!
    3. Kalyn's Kitchen always delivers tasty low carb recipes! Her blog is geared toward South Beach diet recipes, but I've found lots of keto friendly treasures like her Avocado Frittata with Cotija and Mozzarella Cheese!

     

    Everything you could ever want to know about avocado (…and more!)

    The avocado is a fruit native to Central America and Mexico. The tree-grown fruit is part of the Lauraceae family: This grouping also includes laurel, camphor, bay, and cinnamon. The avocado is a flowering tree. The fruit is actually a single, pear-shaped berry with a large walnut-colored seed in the middle.

    Avocados are also referenced as Persea americana. The Aztecs used to consume the berry (Nahuatl Indians), and called the fruit ahuakatl or ahuácatl meaning “testicle.” Several theories exist as to why the name of the avocado stems from the word ahuácatl. One argument suggests it was because the avocado has an appearance like a testicle, so the connection between the two words was made. Some sources suggest the fruit is associated with Aztec fertility rites. A similar argument suggests that avocados are powerful, all-natural aphrodisiacs. Ooh-la-la!

    The word ahuácatl became aguacate, which is the word “avocado” in Spanish. In Central and South America, because the exterior of the fruit has a near-scaly, reptilian-like appearance, coupled with the notion the body of the avocado looks just like a pear ... people began calling avocado the Alligator Pear. As of this date, the earliest written reference to the avocado was in the early 1500s and it appeared in a book by Martin Fernández de Enciso.

    The avocado tree and fruit grow best in the Mediterranean and tropical environments. Once plucked from the tree, the avocado will start to ripen. The skin of the fruit starts out thick and thins as it grows and ripens: It is a deep, dark green color. The interior of the berry ranges from a yellow to light green color. The seed is a walnut-brown to dark brown color. While the majority of avocados are pear-shaped, some of the berries have spherical or egg-shaped exteriors. The avocado tree is often grown and cultivated through a process known as grafting.

    Originating in Puebla, Mexico, is the Persea Americana: The undomesticated avocados called criollo have one big seed inside, and the skin is a dark black color. This avocado tree has been around for at least the last 10,000 years. Today, this long beloved fruit remains a popular food choice for healthy eaters.

    As mentioned earlier, the avocado is native to Mediterranean and tropical climates. If grown during its natural season, the avocado grows from early spring until fall. The fruit is ripened by the fall as well. The trees grow best in dry soil and direct sunlight. This doesn’t stop people from growing the fruit the whole year through, so you can rest assured avocado is available to you every single day at your grocery store. Win!

    Let me know how it goes!

    If you are anything like I am, you will find playing around with low carb recipes super fun! I firmly believe you can eat delicious meals on the keto diet and still feel full, satisfied, and un-deprived. I hope you will share your recipes with me and let me know about your kitchen adventures. Try out some of the recipes or flavor profiles provided and let me know how it goes in the comments below. I would love to hear from you!

    Vodka Mojito: Low Carb & Sugar Free [Recipe]

    February 4, 2016

    Ooh, la, la, a vodka mojito recipe! My partner and I don't get out too often now that we have our littles at home, but we do a weekly date night in after the kiddos go to bed. We play our favorite games and enjoy a couple of keto friendly cocktails. I'm the Scrabble Queen, and he slays Cinelinx. It's great, I get a little tipsy and boast about the time I won a spelling bee in second grade while he throws back a couple and geeks out on IMDB. It's not the most glamorous nightlife, but we have a total blast together!

    Recently, we started experimenting with new cocktails during our date night. This has been so much fun, he gets all Tom Cruise-y and I get to step out of my beverage choice comfort zone.

    (In case you were wondering, alcohol and keto don't have to be mutually exclusive! Check out the keto diet alcohol guide for more info.)

    I'll admit, it's been a little tricky coming up with yummy cocktails that fit into a keto diet, but we are totally getting the hang of it! And quite honestly, I think we've struck gold with a couple of our concoctions so far. One of my favorites has been the vodka mojito.

    There's a local restaurant stationed on the waterfront nearby with fantastic happy hour specials and even more amazing cocktails. Their vodka mojito is hands down my all time favorite HH special. It's fresh; it's delicious, it's boozy! It's also packed full of carbs.

    We made a low carb version of the drink, and it tastes IDENTICAL! Eureka!

    Sugar-Free Vodka Mojito | KETOGASM This drink tastes identical to the mojitos served at my favorite local happy hour spot... without all the sugar and carbs! This cocktail is perfect if you are searching for a drink that is low carb, sugar free, or just want to try something new. #cocktails #healthy #lowcarb #sugarfree #diet #keto #lchf #ketosis #atkins #drinks #boozeThis drink is so incredible; I have a hard time wanting to experiment with other cocktails now. I mean, how can you top perfection?

    It's easy to make, the ingredients are simple, and it only has 2g Net Carbs.

    Sugar-Free Vodka Mojito | KETOGASM This drink tastes identical to the mojitos served at my favorite local happy hour spot... without all the sugar and carbs! This cocktail is perfect if you are searching for a drink that is low carb, sugar free, or just want to try something new. #cocktails #healthy #lowcarb #sugarfree #diet #keto #lchf #ketosis #atkins #drinks #booze

    The recipe is straightforward. I promise you don't have to be a mixologist to pull this one off. You'll just need vodka, ice, lime juice, fresh mint, Stevia or Erythritol, a little club soda, and a desire to get tipsy. The fresh mint and lime combination is super refreshing, and the Stevia (or Erythritol) sweetens the deal without spoiling your entire diet.

    That's right! You can still enjoy a cocktail without killing your progress on the keto diet! Just be sure to make the right drink choices. A few pointers:

    1. Watch your carbs
    2. Look out for sneaky hidden sugars
    3. Stay hydrated and keep your electrolytes in check
    4. Be aware that you are probably a pretty cheap date now

    PSA: Lots of people report that their alcohol tolerance level significantly drops once they are on the keto diet. Be safe and limit yourself to one or two drinks. Don't go crazy or you'll risk a hangover from hell!

    Update: When I first posted this recipe a couple of years back, I used packets of Splenda thinking they were A-OK for keto. Granulated Splenda has maltodextrin in it, which is basically just sugar and will make your blood sugar skyrocket. Best to stay away from it! I wanted to be sure to update this post with sweeteners that I currently use so you don't make the same mistakes I do.We're all in it together! Stevia or Erythritol (or a blend of both) are an excellent choice of sweetener for the keto diet. 

    📖 Recipe

    Print Recipe
    4.36 from 17 votes

    Vodka Mojito: Low Carb & Sugar Free [Recipe]

    A diet friendly mojito! YAS!
    Prep Time2 minutes mins
    Total Time2 minutes mins
    Course: Cocktail
    Cuisine: American
    Special Diet: Dairy-Free, Gluten-Free, Vegetarian
    Servings: 1 drink
    Calories: 104kcal
    Author: Tasha

    Ingredients

    • 4 leaves Mint fresh
    • 2 tbsp Lime Juice 2 Tablespoons
    • 2 g Granulated Stevia
    • Ice Cubed or Crushed
    • 1 shot Vodka
    • 1 splash Club Soda
    • Lime Slice for Garnish (optional)
    US Customary - Metric

    Instructions

    • Using a muddler or other utensil, smash fresh mint leaves with lime and Stevia.
    • Fill glass with ice of preference.
    • Add vodka.
    • Finish off with club soda.
    • Garnish with a lime slice and mint.

    Notes

    Nutrition information is provided as a convenience for readers, but may vary based on ingredient brand and recipe variations.

    Nutrition

    Serving: 1cocktail | Calories: 104kcal | Carbohydrates: 2.6g | Protein: 0.15g | Fat: 0g | Sodium: 7mg | Potassium: 39mg | Fiber: 0.16g | Sugar: 0.52g | Magnesium: 3mg | Net Carbs: 2.4g | Sugar Alcohol: 0.01g

    Sugar-Free Vodka Mojito | KETOGASM This drink tastes identical to the mojitos served at my favorite local happy hour spot... without all the sugar and carbs! This cocktail is perfect if you are searching for a drink that is low carb, sugar free, or just want to try something new. #cocktails #healthy #lowcarb #sugarfree #diet #keto #lchf #ketosis #atkins #drinks #booze

    How to Make a Keto Pizza [Video]

    January 29, 2016

    How To Make Keto Pizza [VIDEO] | KETOGASM #keto #lowcarb #meatza #lchf #weightloss #healthy #pizza #recipe #recipevideo

    Today I'm going to show you how to make a keto pizza!

    I previously posted my favorite low carb keto pizza recipe on the blog and it has been by far my most popular recipe so far. There's a good possibility you like pizza just as much as I do! We are kindred spirits, you and I, united by pizza and a love for all things delicious.

    You may have seen that I recently started to dabble in making videos. I thought this would be a great way to show you just how easy my recipes are. Since my meatza recipe has been your favorite, I decided to make you a quick how to video to go along with it.

    Enjoy! Let me know if there are any other recipes/videos you would like to see and I'll try to make it happen! I've personally been so sick and tired of seeing all the dessert and carb-loaded crap videos blasted across my FB timeline since I can't eat them... but they are really fun to watch. Hopefully my recipe videos will be just as fun to watch and share with others --  but without all the carbs!

    My hubby and I have been working on a few keto cocktail videos together that I will be posting really soon. Stay tuned! I truly love that you visit my blog, but the easiest way to stay up to date for my videos is to subscribe to the youtube channel: youtube.com/c/ketogasm

     

    Cauliflower Parmesan Soup [Recipe]

    January 28, 2016

    Cream Parmesan Cauliflower Soup | KETOGASM RECIPE #keto #lowcarb #paleo #whole30 #cauliflower #brownedbutter #soup #recipes #vegetarian keto recipes

    Cauliflower parmesan soup! Yum! It’s funny; I never considered myself much of a vegetable person before starting the keto diet. But cauliflower? That’s been on my radar since I was a kid.

    Cauliflower always felt like a special occasion treat. Not necessarily because of the taste, but because of the party platters! Any family get-together or birthday party was sure to feature the classic party platter trifecta: celery, broccoli, and cauliflower. I would run around with olive fingers and demolish the cauliflower tray. Ah, the simple life. There’s just something about the veggie that makes me feel nostalgic.

    Although I loved cauliflower, my consumption was limited to party trays with dip. Imagine my surprise when I discovered the innovative ways to incorporate cauliflower into your low carb diet. Cauliflower has since become a staple in my diet, and I’ve become particularly fond of making cauliflower soups.

    Creamy Cauliflower Parmesan Soup | KETOGASM RECIPE #keto #lowcarb #paleo #whole30 #cauliflower #brownedbutter #soup #recipes #vegetarian

    Recipe for Cauliflower Parmesan Soup

    How to make soup creamy without cream?

    This creamy cauliflower parmesan soup is velvety and rich. It’s amazing how creamy the soup turns out considering there is no cream whatsoever. The trick to a creamy cauliflower soup without cream is adding in butter, or ghee if you're dairy-free, and using a blender to puree. You can use either a stand blender or immersion blender, what is most convenient for you. Voila! Creamy without the cream and added calories!

    Reserving small cauliflower florets and cooking them in herbed brown butter add an additional layer of texture and flavor (a tip I picked up from America’s Test Kitchen – I just love that show!). Healthy and decadent! Whaaat?!

    Low Carb Cauliflower Soup with Parmesan Cheese & Browned Butter

    The Cauliflower Parmesan Soup Recipe

    You will need cauliflower, Parmesan, butter, leek, onion, thyme, salt, and pepper. I enjoy using bone broth or stock to simmer the cauliflower, but you can easily use water or vegetable stock for the fluid if you are vegetarian with equally delicious results. The leek and onion are sautéed in butter and salt, cauliflower is added with the broth/water and simmered until tender. Meanwhile, your florets are cooking in melted butter and thyme. Just blend the cauliflower mixture with parmesan, then garnish with golden florets and browned butter drizzled over the top.

    It’s easy, looks fancy and tastes much more sophisticated than anything you’ll find on a vegetable party platter! Try the cauliflower parmesan soup when you're in the mood for something warm and hearty.

    If you're looking for more recipes using this creamy cauliflower base, check out my dairy-free keto clam chowder!

    📖 Recipe

    Print Recipe
    4.43 from 19 votes

    Cauliflower Parmesan Soup [Recipe]

    A decadent, creamy cauliflower soup without any cream at all!
    Prep Time5 minutes mins
    Cook Time30 minutes mins
    Total Time35 minutes mins
    Course: Dinner, Lunch, Main Course, Side Dish, Soup
    Cuisine: American
    Special Diet: Gluten-Free, Vegetarian
    Servings: 6 Servings
    Calories: 240kcal
    Author: Tasha

    Ingredients

    • 8 tablespoons butter
    • Salt and pepper to taste
    • ½ onion sliced
    • ½ leek sliced
    • 1 head cauliflower chopped
    • 2 cups vegetable broth (1 bouillon cube per 2 cups)
    • 2-3 cups water depending on consistency
    • 2 tablespoons thyme chopped
    • 1 cup parmesan cheese fresh
    US Customary - Metric

    Instructions

    • Melt 2 tablespoons butter in large pot.
    • Add salt, onion, and leek. Cook until onion becomes soft and translucent.
    • Add half of cauliflower, 4 tablespoons butter, 2 cups broth and 2 cups water to pot. Bring to simmer for 10-15 minutes, until cauliflower is tender and falling apart.
    • Add ¾ of remaining cauliflower to pot and continue to simmer.
    • Melt 2 tablespoons butter with thyme and remaining cauliflower florets. Stir as the butter begins to bubble and brown.
    • Once the cauliflower in the pot is tender, remove from heat and place in blender. Add parmesan cheese.
    • Being careful to cover blender vent with towel, blend simmered cauliflower mixture until smooth. Add additional water to adjust consistency of soup if needed. Blend some more.
    • Transfer blended soup to bowl.
    • Garnish with golden florets and drizzled brown butter.

    Notes

    For a dairy-free version, omit Parmesan and butter. Consider using ghee, or clarified butter, as milk proteins are largely removed. If you have a dairy sensitivity or allergy, alternative fat of choice may be substituted--olive oil, tallow, etc.
    5g net carbs per serving.

    Nutrition

    Calories: 240kcal | Carbohydrates: 7g | Protein: 8g | Fat: 20g | Sodium: 785mg | Potassium: 342mg | Fiber: 2g | Sugar: 2g | Net Carbs: 5g

    Cauliflower Parmesan Soup with Browned Butter - Low Carb, Keto Friendly, Gluten-Free

    Cauliflower Parmesan Soup #keto #lowcarb #recipe #cauliflower #browned #butter #parmesan #low #carb #atkins
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