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Hearty Winter Soup

This hearty keto-friendly chicken and vegetable soup is the perfect balance of flavor, nutrition, and comfort. Packed with diced chicken for a high-protein boost, it’s ideal for those on a ketogenic or low-carb lifestyle. The combination of cabbage, zucchini, and celery provides essential vitamins and minerals while keeping the carb count low. A warming blend of turmeric, cumin, and smoked paprika not only enhances the soup’s depth of flavor but also adds anti-inflammatory and antioxidant properties. With the rich broth and fresh garnish of parsley and lemon, this soup is both nourishing and satisfying—perfect for a cozy meal that supports your health goals without compromising on taste.

2 tablespoons ghee, butter, or tallow
1 medium yellow onion, chopped (use sparingly if you want to further lower carbs)
3 garlic cloves, minced
1 medium head of green cabbage, cored and chopped
2 celery sticks, chopped
1 medium zucchini, chopped
2 cups cooked, diced chicken breast or thigh (use thighs for higher fat content)
Kosher salt, to taste
Black pepper, to taste
½ teaspoon ground turmeric
1 teaspoon ground cumin
1 teaspoon smoked paprika (adds depth of flavor without sugar)
½ teaspoon Aleppo pepper or red pepper flakes
1 (28-ounce) can diced tomatoes (opt for no-sugar-added, or replace with 1 cup tomato passata for fewer carbs)
3 cups low-sodium beef bone broth
1 cup chopped parsley leaves (optional, reduce if strict keto)
3 green onions, trimmed and thinly sliced
1-inch piece fresh ginger, peeled and finely grated
1 large lemon, zested and juiced

Instructions:

  1. Heat ghee, butter, or tallow in a large pot over medium heat.
  2. Sauté onion, garlic, celery, and zucchini until softened, about 5–7 minutes.
  3. Add cabbage, cooked diced chicken, turmeric, cumin, smoked paprika, and Aleppo pepper. Stir to combine.
  4. Pour in diced tomatoes and bone broth. Stir well and bring to a boil. Reduce heat and simmer for 20–30 minutes.
  5. Add parsley, green onions, grated ginger, and lemon juice. Stir to combine and simmer for an additional 5 minutes.
  6. Adjust seasoning with salt and pepper to taste.
  7. Serve hot and enjoy!

Nutritional Facts (Entire Recipe with Chicken):

  • Calories: 826 kcal
  • Protein: 115.9 g
  • Carbohydrates: 59.3 g
  • Fat: 23.0 g

This breakdown is for the entire recipe. For individual servings, divide the values by the number of portions.

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Recipes

Delicious Keto Almond Flour High Protein Flatbread

Almond flour keto flatbread with eggs and mozzarella.

Bread is my downfall. Specifically, sourdough bread. In search of a decent substitute, this is what I’ve come up with. This is a simple yet satisfying keto recipe almond flour flatbread, enhanced with extra eggs and mozzarella to boost the protein content. This flatbread is perfect for those following a ketogenic diet, looking for low-carb options that don’t skimp on flavor or nutrition. It’s versatile enough for sandwiches, pizza bases, or just to enjoy with your favorite keto-friendly dips.

Ingredients:

  • 1 1/2 cups almond flour – For the base texture and to keep it keto-friendly.
  • 2 cups shredded mozzarella cheese – Provides stretch and protein.
  • 4 large eggs – Enhances protein content and acts as a binder.
  • 2 tsp baking powder – Helps the bread rise slightly.
  • 1/2 tsp salt – For flavor enhancement.
  • 1/4 cup olive oil or melted butter – Adds moisture and flavor.
  • 1 tsp apple cider vinegar – Reacts with baking powder for a better rise.
  • Optional herbs or spices – Such as garlic powder, Italian seasoning, or everything bagel seasoning for flavor.

Instructions:

  1. Preheat Oven: Preheat your oven to 350°F (175°C). Line a baking sheet with parchment paper.
  2. Melt Cheese:
    • On the stove, combine the mozzarella cheese and olive oil (or butter). Stir frequently until melted and combined.
  3. Mix Dry Ingredients:
    • In another bowl, whisk together the almond flour, baking powder, and salt.
  4. Combine Wet and Dry:
    • Once the cheese mixture has cooled slightly (you don’t want to cook the eggs), stir in the eggs and apple cider vinegar until well mixed.
    • Gradually incorporate the dry ingredients into this wet mixture. Mix until you have a thick, dough-like consistency. If the dough seems too wet, you can add a bit more almond flour.
  5. Form the Flatbread:
    • Divide the dough into 4-6 portions depending on how large you want your flatbreads to be.
    • On the prepared baking sheet, press each portion into a flatbread shape, about 1/4 inch thick. You might need to oil your hands or use parchment paper to prevent sticking.
  6. Bake:
    • Bake in the preheated oven for about 15-20 minutes or until the flatbreads are golden brown at the edges and firm to the touch.
  7. Cool and Serve:
    • Allow the flatbreads to cool for a few minutes on the baking sheet before transferring them to a wire rack to cool further. This helps them firm up.
  8. Optional Toppings or Uses:
    • Once cooled, you can use these flatbreads for sandwiches, as pizza bases, or simply enjoy them with a spread of butter or your favorite keto-friendly dip.

Nutritional Information:

This recipe increases protein due to the addition of extra eggs and mozzarella. Exact nutritional content can vary based on the specific brands of ingredients used, but each flatbread should be relatively low in carbs and high in protein, making it suitable for a keto diet. Nutritional Information (Per Flatbread, assuming 6 flatbreads):

  • Calories: ~280
  • Total Fat: 22g
  • Saturated Fat: 6g
  • Cholesterol: 120mg
  • Sodium: 450mg
  • Total Carbohydrates: 6g
  • Dietary Fiber: 3g
  • Net Carbs: 3g
  • Protein: 15g

Storage:

  • Store in an airtight container in the fridge for up to 3 days, or freeze for longer storage. Reheat in an oven or toaster oven to crisp up.

This almond flour flatbread not only caters to the keto diet low-carb requirements but also ensures you’re getting a good dose of protein, thanks to the extra eggs and mozzarella. Whether you’re making a quick lunch or looking for a delicious snack, these flatbreads are sure to satisfy your cravings while keeping your macros in check. Enjoy experimenting with different toppings or simply savoring them on their own!

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Recipes

Healthy Carrot Ginger Chicken Soup Recipe

During these chilly months, finding the perfect recipe to warm the spirit can do wonders. This is one of my favorites; it’s healthy, filling, great for your immunity, budget-friendly, and simple to make.

It reminds me of cozy family dinners, where we’d gather around the table after a long day, savoring every spoonful. The blend of ginger and carrots not only warms you from the inside out but also brings a subtle sweetness and spice that feels like a hug in a bowl. I love how versatile it is—whether you’re serving it as a main dish or pairing it with crusty bread for a hearty meal, it’s always a crowd-pleaser. Plus, knowing it’s packed with nutrients makes it even more satisfying to share with loved ones.

Carrot Ginger Chicken Soup Recipe

Ingredients:

  • 1.5 lb carrots, peeled and chopped
  • 1 medium onion, diced
  • 3 garlic cloves, minced
  • 2 tbsp fresh ginger, grated
  • 2 tbsp olive oil or butter
  • 4 cups chicken broth
  • 1.5 cup shredded or diced cooked chicken
  • 1 tsp turmeric (optional, for added warmth and anti-inflammatory benefits)
  • 1/2 tsp cumin
  • 1/2 tsp coriander
  • 1/2 cup coconut milk or heavy cream (optional, for creaminess). You can add more depending on taste and how creamy you’d like it.
  • Salt and pepper to taste
  • Fresh parsley, cilantro or chives for garnish

Instructions:

  1. Sauté the aromatics: Heat olive oil in a large pot over medium heat. Add the onion, garlic, and ginger. Sauté until fragrant and translucent (about 3–4 minutes).
  2. Add the carrots: Stir in the chopped carrots and spices. Cook for another 2 minutes.
  3. Simmer the soup: Pour in the chicken broth and bring to a boil. Reduce heat, cover, and let it simmer for 20–25 minutes, or until the carrots are tender.
  4. Blend: Use an immersion blender to puree the soup until smooth. Alternatively, blend in batches in a blender.
  5. Add the chicken: Stir in the shredded chicken and coconut milk (if using). Simmer for 5 minutes to heat through.
  6. Season: Add salt and pepper to taste.
  7. Serve: Ladle into bowls and garnish with parsley, cilantro or chives. Serve warm with crusty bread or rice.

Enjoy a warm, comforting, and nourishing bowl of carrot ginger chicken soup!

For the recipe divided into 4 servings, here are the approximate nutrition values per serving:

  • Calories: 200-250 kcal
  • Protein: 12-15 g
  • Total Fat: 10-15 g
  • Carbohydrates: 16-20 g
  • Fiber: 4-6 g
  • Sugar: 7-9 g (natural sugars from carrots and onion)
  • Sodium: 700-900 mg (depends on broth and added salt)