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Creamy Keto Chicken Soup

Creamy Keto Chicken Soup

Keto chicken soup recipe and content provided by Sheridan Austin

Grandma always said chicken soup was the best way to get over a cold — and it turns out, science agrees with her. This keto chicken soup has ingredients proven to kill pathogens,[1] all while delivering creamy texture and herby flavor. Paired with cold-fighting spices like garlic, ginger, and turmeric, this soup packs a punch on your worst sniffles.

Related: Cleansing Ginger Carrot Soup

Chicken is not ideal to enjoy all the time because the birds naturally eat grains (which can be moldy) and are high in omega-6 fats. However, the right kind of chicken is still safe to enjoy once in a while, and it’s a must-have ingredient in this keto chicken soup for its healing benefits. Make sure you get pastured organic chicken, ideally from a local farmer, for the best results.

Simmering the meat and bones for this keto chicken soup creates a flavorful stock and tender meat. To save time, you can double this recipe and freeze leftovers for future sick days (or whenever you don’t feel like cooking).

This keto chicken soup recipe gets a silky texture from pumpkin and coconut cream so you can fuel up and feel better. (Paleo, Whole30)

Creamy Keto Chicken Soup

Start to Finish: 5 hours (45 minutes active)

Ingredients:

  • 2 liters filtered water (about 8 1/2 cups)
  • 1 whole chicken (pastured and organic preferred)
  • 2 tablespoons apple cider vinegar
  • 3 1/2 cups cubed fresh pumpkin (or two 15-ounce cans of canned pumpkin, BPA-free)
  • Juice from 1 lime
  • 2 tablespoons finely chopped ginger
  • 2 medium zucchinis
  • 1/2 cup fresh parsley, finely chopped
  • 1/2 cup fresh cilantro, finely chopped
  • 2 teaspoons ground turmeric
  • 1 cup coconut cream
  • 2 teaspoons salt
  • 2 shallots (optional)
  • 4 cloves of garlic (optional)
  • 1 teaspoon chili flakes (optional)
  • Black pepper, to taste

Instructions:

  1. In a slow cooker or stock pot, add chicken and cover with water and apple cider vinegar. (Chicken may remain partially uncovered.)
  2. Heat the pot or slow cooker on low heat and simmer for 4 hours, or until chicken can be pulled apart.
  3. Carefully remove the chicken from the pot and set aside. Strain bone or skin fragments and reserve the remaining stock. Return stock to the pot and add pumpkin, zucchinis, and ginger. Simmer on low heat for about 15 minutes. Add zucchini and simmer an additional 15 minutes, or until pumpkin and zucchini are tender.
  4. While vegetables cook, pull the meat off your chicken and set aside.
  5. Once the pumpkin has softened, add the parsley, cilantro, shallots, lime juice, coconut cream and chicken to warm through.
  6. Taste the mix and ensure the salt, lime juice and spices are adjusted to your liking.
  7. Serve hot, garnished with extra fresh herbs.

Serves: 6

Nutritional Information (Per Serving):

  • Calories: 170
  • Total Fat: 14g
  • Cholesterol: 0mg
  • Sodium: 803mg
  • Carbohydrates: 7.3g
  • Dietary Fiber: 2.3g
  • Sugars: 2.6g
  • Net Carbs: 5g
  • Protein: 5.5g
  • Calcium: 42mg
  • Iron: 2mg
  • Potassium: 364mg

Notes on ingredients: All peppers are considered suspect on the Bulletproof Diet, and highly susceptible to performance-robbing mold toxins. To reduce your risk, omit pepper and/or grind black pepper fresh using high-quality whole peppercorns. Garlic is in the suspect category of the Bulletproof Diet, because it inhibits alpha brain waves and could affect your mood – and depending on where you get it, could be moldy. For that reason, it’s not recommended that you eat garlic often.

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