Keto Protein Soup: Hearty Comfort Meal Prep Recipe (Print Version)
Keto protein soup for hearty comfort and easy meal prep. This low-carb, protein-loaded recipe is perfect for a satisfying, make-ahead healthy meal.
# Recipe Info:
Prep Time: 20 Minutes minutes
Cook Time: 35 Minutes minutes
Total Time: 55 minutes
Servings: 6 Servings
Difficulty: Beginner
Cuisine: American
Dietary: Gluten-Free, Diabetic-Friendly
# Ingredients:
→ The Hearty Foundation
01 -
1 1/2 lbs boneless, skinless chicken thighs
02 -
2 tbsp olive oil
03 -
1 large yellow onion, diced
04 -
2 stalks celery, diced
05 -
4 cloves garlic, minced
→ Simmering Comfort & Depth
06 -
6 cups chicken bone broth
07 -
1 cup heavy cream
08 -
4 oz cream cheese, softened
09 -
1 tsp dried thyme
10 -
1/2 tsp dried rosemary
11 -
1 bay leaf
12 -
Salt and black pepper to taste
→ Nutrient-Rich Greens & Veggies
13 -
4 cups cauliflower rice (fresh or frozen)
14 -
5 oz fresh spinach
→ Finishing Touches
15 -
1/4 cup fresh parsley, chopped, for garnish
16 -
1 cup shredded sharp cheddar cheese, for serving
# Instructions:
01 -
Pat dry 1 1/2 lbs boneless, skinless chicken thighs. Heat 2 tbsp olive oil in a large pot or Dutch oven over medium-high heat. Sear chicken for 3-4 minutes per side until browned. Remove chicken and set aside. This is the first step for your Hearty Keto Soup: Protein-Loaded Comfort Meal Prep.
02 -
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 another minute until fragrant. Do not burn the garlic.
03 -
Pour in 6 cups chicken bone broth, scraping up any browned bits from the bottom of the pot. Add 1 tsp dried thyme, 1/2 tsp dried rosemary, and 1 bay leaf. Bring to a gentle simmer, then return the seared chicken thighs to the pot.
04 -
Reduce heat to medium-low, cover, and simmer for 15-20 minutes, or until chicken is cooked through and easily shredded. Remove chicken from the pot and shred using two forks. Discard the bay leaf from the broth.
05 -
Whisk 4 oz softened cream cheese into the simmering broth until fully melted and smooth. Stir in 1 cup heavy cream. This creamy base is essential for the rich texture of your Hearty Keto Soup: Protein-Loaded Comfort Meal Prep.
06 -
Add 4 cups cauliflower rice (fresh or frozen) and the shredded chicken back into the pot. Simmer for 5-7 minutes, or until the cauliflower rice is tender. Stir in 5 oz fresh spinach until wilted.
07 -
Season the Hearty Keto Soup: Protein-Loaded Comfort Meal Prep generously with salt and black pepper to taste. Ladle into bowls, garnish with 1/4 cup fresh parsley, chopped, and serve with 1 cup shredded sharp cheddar cheese, if desired.
# Notes:
01 -
For an extra layer of flavor, consider roasting the chicken thighs with a sprinkle of garlic powder and paprika before searing.
02 -
This soup is perfect for meal prep! Store individual portions in airtight containers in the refrigerator for up to 4-5 days. It reheats beautifully on the stovetop or in the microwave.
03 -
If you prefer a different protein, cooked shredded turkey or even ground beef can be used. For a vegetarian option, omit chicken and add extra veggies like mushrooms or zucchini.
04 -
A sprinkle of red pepper flakes can add a nice kick, or serve with a side of keto-friendly bread for dipping.
# Tools You'll Need:
01 -
Large Dutch oven or stockpot
02 -
Cutting board
03 -
Sharp knife
04 -
Measuring cups and spoons
05 -
Wooden spoon or spatula
# Nutrition Facts (Per Serving):
Calories: 620 kcal
Total Fat: 47 g
Total Carbohydrate: 12 g
Protein: 40 g