Eating keto doesn’t mean giving up your favorite foods, even when it comes to some of the most flavorful and mouth-watering cuisines. This is a delicious keto-friendly soup recipe for Loaded Keto Egg Drop Soup that will leave you feeling full and satisfied, while confident that you’re adhering to your lifestyle goals.
Looking for a Delicious Keto Dinner?
A keto diet is high in fat, moderate in protein, and very low in carbohydrates. Following a keto eating pattern requires knowledge of what types of foods will fit well, and which types will need to be avoided or excluded completely, to adhere to your goals.
While many dinner recipes are traditionally high in carbohydrates - like pastas, potato dishes, and sandwiches - there are plenty of ways to make a low-carb, keto-friendly dinner without sacrificing flavor or nutrition. One of the best options is a keto soup.
When choosing keto soup recipes (or other keto dinners), look for ones that will fit into your macronutrient ratio, or those that can easily be adjusted to do so. A keto eating pattern typically follows a macro ratio of 55-60% fat, 30-35% protein, and 5-10% carbs. This would translate to approximately 20-50 grams of carbs on a standard 2,000 calorie diet, but note that not everyone’s keto eating pattern will be exactly the same.
When you’re first starting out on keto, a good number to aim for is 50 grams of carbs per day. Once you get used to this amount, you can start reducing your carb intake from there. Your target carb goal will differ from others based on individual factors like your gender, age, and activity level.
It can also help to look for dinner recipes that you can make ahead, that are simple, and utilize easy-to-find ingredients. These are some of the biggest obstacles when it comes to preparing meals on any type of diet. By minimizing obstacles in dinner prep, you’re more likely to adhere to your keto diet pattern.
For example, grocery stores often sell pre-sliced mushrooms in packages, as well as pre-shredded carrots and purple cabbage. Scallions are typically inexpensive and easy to find. Chicken broth usually comes in 4-cup containers, which is the exact amount you need for this recipe (unless you decide to make more servings).
Soup is a great option for keto because it’s often naturally low in carbs or can be easily altered to minimize its carb content.
The most obvious carb-containing ingredients in many soups are pastas or potatoes. If the soup doesn’t contain these, the next place to look for carbs is in the base. Broth-based soups will contain far fewer carbs than cream-based soups, as the latter is typically derived from dairy.
Note that some vegetables will contain more carbs than others, which is good to be aware of if you’re choosing a soup that contains veggies. Some high-carb veggies to avoid, or use sparingly, include:
- Sweet potatoes
Some of the best low-carb veggies include:
- Bell peppers
- Leafy greens
Other ingredients to avoid in keto soups include corn starch, flour, beans, and rice, as these will add carbs. Look at the ingredient list to identify whether the soup contains these ingredients. While this homemade recipe for Loaded Keto Egg Drop Soup recipe doesn’t contain cornstarch or other thickeners, these ingredients are often used in pre-made or restaurant versions.
Benefits of Loaded Keto Egg Drop Soup
Egg Drop Soup is a traditional Chinese soup enjoyed in many other Asian countries. It has been adapted in the United States as one of the most commonly offered menu items in Chinese restaurants.
This all-around favorite, Egg Drop Soup is made by combining beaten eggs with chicken broth. It often has thinly sliced scallions, black or white pepper, and strips of tofu added to it. Other veggies may also be incorporated, such as spinach, mushrooms, purple cabbage, and carrots.
The main ingredients used in Loaded Egg Drop Soup all have their own health benefits for someone following a keto diet.
The eggs are an excellent source of protein as well as micronutrients like phosphorus, potassium, choline, and B vitamins. One whole egg offers around 75 calories, 6 grams of protein, 5 grams of fat, and less than 1 gram of carbs.
Chicken broth is made by soaking and boiling chicken (with skin, bones, and flesh intact) with veggies and seasoning, such as onions, garlic, celery, carrots, bay leaf, thyme, parsley, and pepper, before straining. Being mostly water-based, chicken broth is hydrating, provides a few grams of protein, and contributes virtually no carbs to your meal. While chicken broth purchased from the store tends to be high in sodium, low-sodium options are available.
This recipe for Loaded Egg Drop Soup uses Clean MCT® Oil, which is 100% pure C8 and the most effective form of highly ketogenic MCT (medium chain triglyceride) oil. This form of fat is a super-fuel for the brain and body, is sustainably sourced, and is an ingredient you can feel good about adding to your soup recipe. MCTs can be used by your body for energy, rather than being stored as unwanted fat, while also supporting overall health.
Lastly, the fresh veggies used in this soup are full of satiating fiber and antioxidants. They add a nice crunch and texture to the soup, with mild flavor and few carbs, and make for a perfect keto meal.
Cooking Tips for Egg Drop Soup
Making this Loaded Keto Egg Drop Soup recipe is really no more complicated or time-consuming than making most other soups. To minimize the amount of time needed to prepare this recipe, however, there are a couple of things you can consider doing ahead of time.
For instance, you can chop and slice the fresh veggies and keep them in sealed containers or plastic bags in your fridge until you’re ready to use them. You could also pre-measure some of the ingredients, such as the Clean MCT® Oil and the chicken broth, and put them in ready-to-add containers. When the time comes to make this keto soup, all you have to do is combine the eggs and broth, and then mix in the other ingredients.
To store your Loaded Egg Drop Soup, allow it to cool completely after preparing. Transfer it to a sealable container and store in the refrigerator for up to 3-4 days, as this is generally the recommended amount of time to keep most leftovers before discarding.
If you don’t anticipate enjoying the rest of your soup within that timeframe, you can also freeze this soup by dividing it into freezer-safe containers with lids. In the freezer, it should keep well for up to three months.
Keto Egg Drop Soup Recipe
Makes 2 servings
Loaded Egg Drop Soup Ingredients:
2 whole eggs
1 Tbsp Clean MCT® Oil
4 cups chicken broth
A handful of baby spinach
4 sliced mushrooms
1 Tbsp soy sauce
Veggie toppings: purple cabbage shreds, shredded carrots, sliced scallions, diced Thai chili peppers
Crack both eggs into a medium-sized mixing bowl and add the 1 Tbsp of Clean MCT® Oil. Gently whisk until well combined.
In a large saucepan, add chicken broth. Cover it with a lid and bring it to a boil. Once it boils, reduce heat to a simmer and add spinach, mushrooms, soy sauce, and whisked egg and oil mixture. Give everything a good mix to combine. The eggs will cook and solidify.
Pour into serving bowls and garnish with purple cabbage, shredded carrots, scallions, and Thai chili peppers. Enjoy!
Nutrition facts per serving: 160 calories, 12g total fat, 4g net carbs, 8g protein