Keto Protein Soup: Hearty Comfort Meal Prep (Print Version)
Fuel your body with this hearty keto protein soup. Easy to make, perfect for meal prep, and packed with flavor for a comforting low-carb meal.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 35 Minutes minutes
Total Time: 50 minutes
Servings: 6 Servings
Difficulty: Beginner
Cuisine: American
Dietary: Diabetic-Friendly
# Ingredients:
→ The Savory Foundation
01 -
1 tbsp olive oil
02 -
4 oz thick-cut bacon, diced
03 -
1 large yellow onion, diced
04 -
2 stalks celery, diced
05 -
4 cloves garlic, minced
→ Hearty Protein & Veggie Core
06 -
1 1/2 lbs boneless, skinless chicken thighs
07 -
6 cups unsalted chicken broth
08 -
12 oz frozen cauliflower rice
09 -
5 oz fresh baby spinach
10 -
1/2 large red bell pepper, diced
→ Richness & Flavor Boosters
11 -
1/2 cup heavy cream
12 -
4 oz full-fat cream cheese, softened
13 -
1 tsp dried thyme
14 -
1/2 tsp smoked paprika
15 -
Salt and black pepper to taste
# Instructions:
01 -
In a large pot or Dutch oven, heat 1 tbsp olive oil over medium-high heat. Add 4 oz thick-cut bacon, diced, and cook until crispy. Remove bacon with a slotted spoon, leaving drippings. Add 1 large yellow onion, diced, and 2 stalks celery, diced, to the pot. Sauté for 5-7 minutes until softened. Stir in 4 cloves garlic, minced, and cook for 1 minute more until fragrant.
02 -
Add 1 1/2 lbs boneless, skinless chicken thighs to the pot with the sautéed vegetables. Cook for 5-7 minutes, stirring occasionally, until the chicken is lightly browned on all sides. This step builds a rich flavor base for your Hearty Keto Soup: Protein-Loaded Comfort Meal Prep.
03 -
Pour in 6 cups unsalted chicken broth. Add 1 tsp dried thyme and 1/2 tsp smoked paprika. Bring the mixture to a gentle simmer, then reduce heat to medium-low, cover, and cook for 15 minutes, or until chicken is cooked through and tender.
04 -
Remove the cooked chicken thighs from the pot and shred them using two forks. Return the shredded chicken to the pot. Stir in 1/2 large red bell pepper, diced. Add 1/2 cup heavy cream and 4 oz full-fat cream cheese, softened, stirring until the cream cheese is fully melted and the soup is smooth and creamy.
05 -
Add 12 oz frozen cauliflower rice and 5 oz fresh baby spinach to the simmering soup. Stir gently until the spinach wilts and the cauliflower rice is heated through, about 3-5 minutes. This adds vital nutrients and texture to your Hearty Keto Soup: Protein-Loaded Comfort Meal Prep.
06 -
Taste the soup and season generously with salt and black pepper to taste. Stir in the reserved crispy bacon. For the best Hearty Keto Soup: Protein-Loaded Comfort Meal Prep, let it rest for a few minutes before serving warm.
# Notes:
01 -
Leftovers can be stored in an airtight container in the refrigerator for up to 4-5 days. This soup also freezes well for up to 2 months; thaw overnight in the fridge before reheating.
02 -
Feel free to swap out the red bell pepper or spinach for other keto-friendly vegetables like kale, zucchini, or green beans, adjusting cooking times as needed.
03 -
For an even more protein-packed meal, consider adding a scoop of unflavored collagen peptides or a handful of cooked shrimp during the last few minutes of cooking.
04 -
Garnish individual bowls with fresh parsley, a sprinkle of grated Parmesan cheese, or a dollop of sour cream for extra richness.
# Tools You'll Need:
01 -
Large Dutch oven or stockpot
02 -
Cutting board
03 -
Chef's knife
04 -
Measuring cups and spoons
05 -
Ladle
# Nutrition Facts (Per Serving):
Calories: 532 kcal
Total Fat: 38 g
Total Carbohydrate: 10 g
Protein: 37 g