Sometimes High-quality, keto-friendly boxed and Low Carb Canned Soup is hard to find. When you’re on a special diet, whether it’s gluten-free, vegetarian, vegan, low-carb, or ketogenic, it’s often easier to stay home and cook than to browse restaurant menus to make sure you’re eating meets your plan. feeding.
But sometimes there just isn’t enough time. And sometimes you open your fridge doors only to find some sad veggies in the back of the veggie drawer and you have no motivation to turn them into something tasty.
The ketogenic diet can be especially difficult when shopping for restaurant or convenience foods because there can be a lot of hidden high-carb fillers lurking in the ingredient list. Cornstarch is a cheap and common thickener in canned soups and instant meals, which means that many canned soups are off-limits to keto dieters.
There are some great non-perishable options for those on low-carb and ketogenic diet plans, and by stocking up ahead of time, you’ll be ready for those days when there just isn’t enough time.
Keto Low Carb Canned foods
Canned foods get a bad rap, often because they have too much sodium, but there are actually some great options for keto dieters, especially if you’re willing to spend just five minutes dressing them up.
There are always raw ingredients that you can incorporate into a simple meal when you skipped the grocery store too many times. These include:
Canned tuna and salmon
Sardines
Canned or boxed coconut milk
Canned or boxed chicken broth and chicken broth (or vegetable broth)
Tomatoes canned or boxed, diced or strained
Canned artichoke hearts
Pickles without added sugar
These foods almost certainly do not contain high-carb fillers and can be the base for a quick meal, soup, or snack. While some preparation is required before you can enjoy most of these foods, it is minimal and can help you get through a day when you don’t have time or feel like cooking, but want to stay on your low carb diet. and high in fat (LCHF). plan.
Keto Low Carb Canned Soup
High-quality, keto-friendly boxed and Low Carb Canned Soup is hard to find. Of course, anything with too many starchy ingredients is out, which means no chicken noodle soup, minestrone, or canned chili with beans. And again, canned options are often packed with fillings with starch, added sugar, or sodium. While most proponents of the keto diet don’t stress sodium intake too much, that’s also a consideration when deciding the best Low Carb Canned Soup, especially if your current keto plan includes a lot of salty meats like bacon and salami (what Ideally, don’t overdo these things!).
But there is hope! And there’s room in some of these options too for you to put some of those veggies in the back of your fridge or top the bowl with cheddar, avocado, or heavy cream to add a little more fat or protein. You can also dilute the soup with a little bone broth to lower the total sodium count and stretch the plate a bit as well.
The last thing we will mention is BPA. Whenever you are shopping for canned goods, it is recommended that you do your best to ensure that you minimize your exposure to BPA-lined cans. You’ve probably heard that BPA is a known hormone disruptor, and we’re constantly exposed to it whether we realize it or not, so it’s important to take steps to avoid it in areas you can control. So with all of that in mind, here’s what we came up with:
It is a low-carb soup that has 11 grams of protein and only two net carbs per serving. There are two servings in the box, so if you’re hungry, you can eat it all and still end up with just 4 carbs per day. This is the lowest carb option on our list.
Kirkland (Costco brand) makes a broccoli and cheddar soup with 10 grams of protein and 12 grams of net carbs per cup. This one is a bit higher in carbs, but it still works when you’re in a rush. Put a cup of this on the stove and add some bone broth and heavy whipping cream to stretch it out and add a little more protein without adding more carbs.
Amy’s Organic Soups is another place to investigate when shopping for keto canned soups. While not all options are keto-friendly, prioritize organic ingredients and BPA-free cans. Tom Kha Soup (Thai Coconut, Dairy-Free), Cream of Mushroom, Vegetable Barley (Not Gluten Free), and Thick Vegetable have 7-12 net carbs per serving (serving size is half a can). Top the last two with a large tablespoon of olive oil to increase the fat content and flavor.
Progresso Broccoli Cheese Soup is also a surprisingly acceptable option in the creamy soup department. With 6 grams of protein and just 11 net carbs per one-cup serving, this soup is another candidate for a bit of stovetop curing. Add in some vegetable broth or bone broth, maybe some red pepper flakes or black pepper, and you’ve got a hearty, low-carb meal with a kick.
WHAT TO LOOK FOR WHEN LOOKING FOR KETO Low Carb Canned Soup
Unfortunately, many popular soup brands are high in sodium, sugar, and preservatives. That’s not the case across the board, but generally speaking, you’ll always want to double-check the label, even when you’re pretty sure it’s a safe taste like broccoli cheese.
Here are some tips for finding keto Low Carb Canned Soup:
Tip No. # 1: Add Total Servings
Sometimes soups can be sneaky. You might see a label and think, psh! 6 g of carbohydrates! That is money! But then you realize that’s per cup, and who eats only one cup of soup at a time? No one! Companies label serving to make them appear healthier, so be careful.
Tip No. # 2: subtract fiber for net carbs
Net carbs = total carbs – fibers. Your body cannot digest the carbohydrates in fibers, so they do not contribute to your keto carbohydrate count [*]. Use this metric in place of total carbohydrates to get a better reading of your carbohydrate count and advise on what you can and cannot eat.
Tip No. # 3: always check your labels
Canned soups are particularly susceptible to extra carbohydrates and sodium. Go through all the labels to create a trustworthy soup bank and then buy in bulk. That is the best way.
Tip No. # 4: stick with these flavors
This isn’t a complete list, but here are some flavors that should generally be more keto-friendly:
- Broccoli cheese
- Mushroom-based soups
- “Creamy soups” in general
- Roast chicken and vegetables
- Bone broth soups
- Beef and cabbage
- Cauliflower soups
- Asparagus Soups
- Spring soups with egg
- Beef soup with vegetables (without potatoes)
- Additional tip n. 5: Avoid cans when possible!
- Canned soups are the most common culprits for extra carbohydrates. By opting for packaged or packaged soups, you’ll be in a better position right out of the box.
THE SECRET TO EATING SOUP IN KETO
Here’s the best way to improve soup intake in keto – look at canned or packaged soup as a starting point.
In other words, add things! Boil or sauté some spinach and toss it into chicken broth or top your soup with a little avocado. Another keto favorite is taking bone broth or heavy cream and “stretching” the soup a bit more to dilute the carbohydrate content.
Anything you can do to increase fat and protein content while lowering carbs is fair game.
KETO-FRIENDLY LOW CARB CANNED SOUPS TO BUY
As promised, these are some of the best low-carb soups you can buy for your pantry. Eating soup from a can is a naturally higher carb game, but we check each and every one of these canned options to make sure they have less than 10 grams of net carbs per serving and we include other options besides cans for you to eat. check.
Note: Remember that the ketogenic diet does not mean that you can eat an unlimited amount of these soups. It just means that you can eat more of them relative to the higher-carb alternatives. Counting your carbohydrates and what they add to your daily intake is the only way to make sure you stay in ketosis!
Spicy cauliflower soup
Keto Cauliflower Soup
This one comes at a premium price, but does a fantastic job of staying low carb while retaining flavor, and is a bit spicy for the more adventurous diners!
6g net carbs per container
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Broccoli Progressive Cheese with Bacon
Keto Low Carb Canned Soup: broccoli cheese with bacon
This is the highest carb option on this list, but you can find it in most grocery stores. This would be a good option to dilute with cream or bone broth to spread out those carbs a bit.
20g net carbs per can
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Progresso classic French onion
Ketogenic Canned Soup – French Onion
It’s a simple soup, but that means it’s a great option for vegetable additions! Try putting some celery or roasted cauliflower in this one.
16g net carbs per can
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Costco Broccoli and Cheddar Soup
Low Carb Cheddar Cheese Soup
Broccoli cheddar cheese is one of the most comforting soups in my opinion, and the Costco option gives you a lot of food for your amount of carbs. Plus, with a trip to Costco, you’ll have enough soup for a year! Or at least that’s what always happens to me.
12g net carbs per cup (not canned)
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Country vegetables of healthy choice
Low Carb Canned Soup – Farm Vegetables
This is a bit high in carbs, but it’s a solid option for when you’re really craving a fully canned soup. This is another good option to dilute with bone broth too!
17g net carbs per can
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Real primeval beef and vegetables
Keto Beef Vegetable Soup
Also slightly more expensive, this soup has a strong stance against preservatives, gluten, etc. With an 11 carb log, it’s definitely a solid option for keto dieters!
11g net carbs per bag
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Bariatric Choice High Protein Soup Mix
Low Carb Soup – Vegetable Cream
Some people aren’t fans of soup mixes, but they taste great! This mix is pretty simple, so you’ll need to add some veggies to make it a complete meal.
4g net carbs per packet
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Freeze-dried miso soup
Keto Miso Soup
This is the lowest carb option, but it is also primarily broth. Add a hard-boiled egg and some green onions to enhance it.
2g net carbs per container
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Progresso Traditional Chicken Enchilada
Progresso Low Carb Chicken Enchilada Soup
This is another canned soup that keeps your carbs pretty low. If you are looking for something super simple to help you eat, this will work! You could even add a little extra chicken to increase the protein count.
16g net carbs per can
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WHERE THE BEST KETO-FRIENDLY LOW CARB CANNED SOUP IS HIDDEN
Hint: it’s not from a store, it’s from your house! Yes, I am talking about homemade broths and soups. Making soup (at least a simple keto soup) is easy. Don’t be afraid to make your own vegetable or meat broth – If you’re looking for ways to cut down on the sodium, sugar, and carbohydrate content of store-bought soups, this is your answer. By knowing exactly what you are putting, there is nowhere to hide those pesky carbs and preservatives.
Here are 31 keto-friendly soup recipes from the team at Bulletproof.com. If you are looking for inspiration, look no further! They have recipes for Herb Bone Lamb Broth, Creamy Keto Chicken Soup, and so much more.
Some keto folks even go so far as to make their own zucchini soup noodles. While you don’t have to go that far, I’m sure it’s delicious. You have options! Or as they say, the world is your … vegetable meat?
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