The Best Keto Broccoli and Leek Soup Recipe | My Keto Kitchen (2024)

FAQs

Are leeks keto-friendly? ›

Answer: While leeks pack some carbs, they're a garnish, so the amount you use is so a normal meal includes so little that them fit easily into the keto diet. Leeks are closely related to onions and scallions. They have the onion's distinctive taste, but in a milder form.

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.

Melt-in-your mouth, crispy swede fritters are high in iron, low in carbs, and easy to prepare! Whip them up and pair with bacon and mayo for an unbeatable ketosis combination.

Onions contain natural sugars, which can impact ketosis, especially when caramelized. However, when consumed in moderation, onions can still be part of a keto diet.

Heavy cream

Use heavy cream as a keto-friendly thickening option for your soups and broths. Heavy cream has more fat than regular whole milk, so you can add it to your soup recipes without worrying about it curdling.

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

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.

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.

Can we eat popcorn in keto diet? ›

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.

Vegetables with less than 5 grams of net carbs may be eaten relatively freely. It's hard to overeat spinach, zucchini, lettuce, cucumbers, cabbage, asparagus and kale on a keto diet. These are considered keto vegetables.

Starchy vegetables contain more digestible carbohydrates than fiber and should be limited when you're on the ketogenic diet. These include corn, potatoes, sweet potatoes and beets. Limit high-sugar fruits too, which spike your blood sugar more quickly than berries and have more carbohydrates.

Carrots can be eaten on keto, but it may be difficult to include them regularly or in large quantities, as they contain a fair amount of carbs. Some less starchy alternatives to enjoy raw or cooked include celery, broccoli, and cauliflower.

Leeks Raw (1 cup) contains 12.6g total carbs, 11g net carbs, 0.3g fat, 1.3g protein, and 54 calories.

Leek harbors around 12.35g of net carbs per 100g. Now, if we reflect on the standard ketogenic diet's average daily carb limitation — roughly around 20g to 50g — it becomes quite apparent that the leek steps into 'high-carb vegetable' territory.

In addition to their great flavor, leeks are also a good source of dietary fiber, and contain large amounts of folic acid, calcium, potassium, and vitamin C. They have laxative, antiseptic, diuretic, and anti-arthritic properties and are easier to digest than regular onions.