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As Fall approaches, thoughts turn to warm and comforting food.
This creamy low-carb chicken mushroom soup is a lovely bowl of deep flavours and lush textures. It’s just what you need on a rainy day. It's like a hug from the inside.
You could even call this 'The Ultimate Anti Keto-Flu Soup' because it's packed with electrolytes, especially magnesium and potassium. This recipe makes four regular servings (served as a light dish) or up to eight servings (served as an appetiser). Enjoy!
How to thicken soup without flour
To keep this soup keto-friendly, we used xanthan gum to thicken the soup. However, if you are sensitive to this low-carb ingredient (tummy issues), you can swap the 1/2 xanthan gum for some of the following alternatives:
- 1/2 to 1 tsp glucomannan powder. Use just like xanthan gum. Although the name may sound unfamiliar to some of you, it's the same ingredient that makes shirataki noodles (aka konjak noodles). Glucomannan powder is calorie-free and carb-free made with 100% fibre!
- 4 to 6 egg yolks. Ideal when you make our popular keto bread and end up with leftover egg yolks — not to mention the keto buns would be fantastic as a side with the soup! To thicken the soup, simply reserve about 1 cup of the stock used in this recipe and whisk with the egg yolks. Slowly drizzle into the soup while stirring at the end of the cooking process. Cook briefly for 1 to 2 minutes to thicken.
- Finally, you can easily thicken the soup by part-blending the ingredients! To do that, simply pour about a third of the soup into a blender and pulse until smooth and creamy Then add back into the pot with the soup. Alternatively, use an immersion blender. For even creamier results, blend with a few cooked cauliflower florets.
Hands-on Overall
Serving size about 2 cups/ 480 ml
Nutritional values (per serving, about 2 cups/ 480 ml)
Net carbs4.7 grams
Protein30.5 grams
Fat27.4 grams
Calories396 kcal
Calories from carbs 5%, protein 31%, fat 64%
Total carbs6.3 gramsFiber1.7 gramsSugars2.4 gramsSaturated fat13.9 gramsSodium718 mg(31% RDA)Magnesium160 mg(40% RDA)Potassium1,024 mg(51% EMR)
Ingredients (makes 4 servings)
- 500 g chicken thigh pieces, skinless and boneless (1.1 lb)
- 250 g mixed mushrooms such as white, brown and chanterelle (8.8 oz)
- 2 tbsp ghee or duck fat (30 ml)
- 1 shallot, chopped finely (30 g/ 1.1 oz)
- 2 tsp minced garlic (about 2 cloves)
- 1 tsp fresh thyme or 1/2 tsp dried
- 1 tsp fresh oregano or 1/2 tsp dried
- 4 cups chicken stock or bone broth (960 ml/ 32 fl oz)
- 1/2 cup heavy whipping cream or coconut cream (120 ml/ 4 fl oz)
- Optional: 1/2 tsp xanthan gum (see intro for alternatives)
- salt and pepper, to taste
Instructions
- Cut the chicken thighs into small bite-sized pieces.
- Heat the ghee in a heavy based pot and sauté the chopped shallot and garlic for a few minutes until fragrant. Add the chicken and cook until the chicken is browned for 5 to 7 minutes.
- While the chicken cooks, slice the mushrooms. Add the mushrooms and cook for a few minutes until the mushrooms start to soften.
- Pour in the chicken stock, and then the cream and simmer for 10 to 15 minutes.
- To slightly thicken the soup (optional), sprinkle 1/2 tsp of xanthan gum over the surface and then whisk in well.
- Serve with fresh herbs, cream swirled on top or mushrooms as a garnish.
- Store in an airtight container in the fridge for up to 5 days.
Ingredient nutritional breakdown (per serving, about 2 cups/ 480 ml)
| Net carbs | Protein | Fat | Calories |
|---|
| Chicken thighs (skinless, boneless, raw) |
| 0 g | 24.6 g | 5.2 g | 151 kcal |
| Ghee |
| 0 g | 0 g | 7.5 g | 68 kcal |
| Shallot, fresh |
| 1 g | 0.2 g | 0 g | 5 kcal |
| Garlic, fresh |
| 0.4 g | 0.1 g | 0 g | 2 kcal |
| Thyme, fresh |
| 0 g | 0 g | 0 g | 0 kcal |
| Oregano, fresh |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Chicken stock |
| 0.5 g | 3.6 g | 3.1 g | 41 kcal |
| Cream, heavy whipping, pouring, full-fat (30-40% fat) |
| 0.8 g | 0.6 g | 11.4 g | 110 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Chanterelle mushrooms, fresh |
| 0.8 g | 0.4 g | 0.1 g | 10 kcal |
| Mushrooms (white), fresh |
| 0.6 g | 0.8 g | 0.1 g | 6 kcal |
| Mushrooms (brown), fresh |
| 0.5 g | 0.3 g | 0 g | 3 kcal |
| Total per serving, about 2 cups/ 480 ml |
| 4.7 g | 30.5 g | 27.4 g | 396 kcal |
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