Keto Cabbage Soup is a perfect example of how to incorporate cabbage into a delicious and satisfying meal. This soup is not only low in carbs but also packed with flavor and nutrients. It combines fresh cabbage with a savory broth, various low-carb vegetables, and optional protein sources like ground beef or sausage. The result is a hearty, warming dish that aligns perfectly with the principles of the keto diet. Easy to prepare and adaptable to personal tastes, Keto Cabbage Soup is a fantastic addition to any keto meal plan, offering a comforting and nutritious option for lunch or dinner.
The ketogenic diet, commonly referred to as the keto diet, is a low-carb, high-fat eating plan that aims to shift the body’s metabolism from relying on glucose (derived from carbohydrates) to utilizing ketones (produced from fat) for energy. This metabolic state, known as ketosis, can lead to significant weight loss, improved mental clarity, and sustained energy levels. The diet emphasizes consuming healthy fats, moderate protein, and very limited carbohydrates, making it essential to choose foods that fit these macronutrient criteria while still providing essential nutrients.
Cabbage is a highly beneficial vegetable for those on a keto diet. It is incredibly low in carbohydrates and calories while being rich in vitamins C and K, fiber, and various antioxidants. These nutrients support overall health, including immune function, digestion, and inflammation reduction. Additionally, cabbage’s high fiber content aids in maintaining a feeling of fullness, which can help with appetite control and weight management. Its versatility in cooking makes it an excellent ingredient for a variety of keto-friendly dishes, from salads to soups.
Keto Cabbage Soup Recipe
Ingredients
- 1 tablespoon olive oil:
- Used for sautéing vegetables and adding healthy fats to the soup.
- 1 medium onion, diced:
- Adds flavor and sweetness to the soup when sautéed.
- 3 cloves garlic, minced:
- Provides a robust, aromatic flavor essential for depth in the soup.
- 1/2 lb (225g) ground beef or sausage (optional):
- Adds protein and heartiness to the soup. Choose a keto-friendly option without added sugars.
- 1/2 head cabbage, chopped (about 4 cups):
- The main ingredient, providing bulk and a mild, slightly sweet flavor. Cabbage is low in carbs and high in fiber and nutrients.
- 2 celery stalks, diced:
- Adds a crisp texture and subtle flavor, contributing to the overall vegetable mix.
- 1 bell pepper, diced:
- Provides a touch of sweetness and color to the soup. Any color bell pepper can be used based on preference.
- 1 medium zucchini, diced:
- Adds another layer of texture and mild flavor, keeping the soup low in carbs while boosting its nutritional value.
- 6 cups chicken or vegetable broth:
- Forms the base of the soup, providing moisture and additional flavor. Use a low-sodium, keto-friendly broth to control salt intake.
- 1 teaspoon dried thyme:
- A herb that adds a subtle, earthy flavor to the soup, enhancing the overall taste.
- 1 teaspoon dried rosemary:
- Another herb that imparts a pine-like, slightly peppery flavor, complementing the other ingredients.
- Salt and pepper to taste:
- Essential seasonings that bring out the flavors of the soup. Adjust according to personal preference.
Optional Garnishes:
- Fresh herbs (e.g., parsley, cilantro):
- Adds a burst of freshness and color when sprinkled on top before serving.
- Grated cheese (e.g., Parmesan, cheddar):
- Enhances the soup with a creamy, salty finish.
- A dollop of sour cream or a drizzle of heavy cream:
- Adds richness and a slight tang, making the soup more indulgent.
These ingredients create a delicious, nutrient-dense Keto Cabbage Soup that’s perfect for anyone following a ketogenic diet. The flexibility in protein and vegetable choices also allows for customization based on personal taste and dietary needs.
Instructions
Step 1: Sauté Aromatics and Protein (if using)
- Heat 1 tablespoon of olive oil in a large soup pot or Dutch oven over medium heat.
- Add diced onion and minced garlic, sauté until softened and fragrant, about 3-4 minutes.
- If using ground beef or sausage, add it to the pot and cook until browned, breaking it into smaller pieces with a spoon.
Step 2: Add Vegetables and Seasonings
- Stir in chopped cabbage, diced celery, bell pepper, and zucchini.
- Add dried thyme, dried rosemary, salt, and pepper to taste.
- Cook for another 5 minutes, stirring occasionally, until vegetables begin to soften.
Step 3: Simmer the Soup
- Pour in chicken or vegetable broth, ensuring all ingredients are submerged.
- Bring the soup to a boil, then reduce heat to low.
- Cover and simmer for 15-20 minutes, or until vegetables are tender and flavors have melded.
Step 4: Serve and Enjoy
- Taste and adjust seasoning if needed.
- Ladle the soup into bowls and serve hot.
- Optionally, garnish with fresh herbs like parsley or a sprinkle of grated cheese.
After following these simple instructions, you’ll have a hearty and flavorful Keto Cabbage Soup ready to enjoy. This nutritious dish not only aligns with keto diet principles but also offers a comforting option packed with essential vitamins and minerals. Whether served as a satisfying meal on its own or paired with your favorite keto-friendly sides, Keto Cabbage Soup is sure to become a staple in your low-carb cooking repertoire. Adjust the seasonings to your liking, garnish as desired, and savor every nourishing spoonful of this delicious soup.
Keto Cabbage Soup epitomizes the perfect blend of health-conscious eating and culinary delight within the framework of the ketogenic diet. Bursting with nutrient-rich ingredients like cabbage, celery, bell peppers, and zucchini, this soup offers a low-carb, high-fiber option that satisfies both taste buds and dietary goals. The addition of savory protein choices such as ground beef or sausage further enhances its hearty appeal, making it a versatile dish suitable for any meal.
Beyond its nutritional benefits, Keto Cabbage Soup is remarkably easy to prepare, requiring just a handful of ingredients and straightforward cooking techniques. By sautéing aromatic onions and garlic in olive oil, then adding the vibrant mix of vegetables and flavorful herbs, the soup simmers into a comforting bowl that’s as nourishing as it is delicious. Whether enjoyed as a quick lunch or a warming dinner, this soup embodies the essence of keto-friendly eating—wholesome, flavorful, and effortlessly satisfying.
Keto Cabbage Soup Nutrition Info
Here’s an estimated nutrition table for Keto Cabbage Soup, based on the provided ingredients and serving size (assuming 6 servings):
| Nutrient |
Amount per Serving
|
| Calories | 180 |
| Total Fat | 10g |
| – Saturated Fat | 3g |
| Cholesterol | 20mg |
| Sodium | 800mg |
| Total Carbohydrate | 12g |
| – Dietary Fiber | 4g |
| – Sugars | 6g |
| Protein | 14g |
Note: Nutritional values are approximate and based on standard USDA data and typical serving sizes. Actual values may vary based on specific brands, preparation methods, and exact measurements.
Here’s a consolidated nutrition table for the main ingredients used in Keto Cabbage Soup, based on standard serving sizes:
| Ingredient | Serving Size | Calories | Total Fat | Saturated Fat | Cholesterol | Sodium | Total Carbohydrate | Dietary Fiber | Sugars | Protein |
|---|---|---|---|---|---|---|---|---|---|---|
| Olive Oil | 1 tablespoon | 120 | 14g | 2g | 0mg | 0mg | 0g | 0g | 0g | 0g |
| Onion | 1 medium (diced) | 44 | 0.1g | 0g | 0mg | 4mg | 10g | 1.9g | 4.7g | 1.2g |
| Garlic | 3 cloves (minced) | 13 | 0.1g | 0g | 0mg | 1mg | 3g | 0.2g | 0.2g | 0.6g |
| Ground Beef (80% lean) | 225g | 614 | 50g | 20g | 195mg | 88mg | 0g | 0g | 0g | 37g |
| Cabbage (green) | 1/2 head (chopped) | 89 | 0.4g | 0g | 0mg | 35mg | 21g | 8g | 10g | 5g |
| Celery | 2 stalks (diced) | 18 | 0.2g | 0g | 0mg | 80mg | 4g | 2g | 2g | 1g |
| Bell Pepper (red) | 1 medium (diced) | 37 | 0.4g | 0g | 0mg | 3mg | 9g | 3g | 6g | 1g |
| Zucchini | 1 medium (diced) | 33 | 0.6g | 0g | 0mg | 14mg | 6g | 2g | 4g | 2g |
| Chicken Broth | 1 cup | 10 | 0.2g | 0.1g | 6mg | 420mg | 1.5g | 0g | 0.5g | 1g |
| Dried Thyme | 1 teaspoon | 3 | 0.1g | 0g | 0mg | 1mg | 0.6g | 0.3g | 0g | 0.1g |
| Dried Rosemary | 1 teaspoon | 2 | 0.1g | 0g | 0mg | 0mg | 0.5g | 0.3g | 0g | 0.1g |
Note: Nutritional values are approximate and based on standard USDA data and typical serving sizes. Actual values may vary based on specific brands, preparation methods, and exact measurements.
Tips for Best Results
Here are some tips for achieving the best results when making Keto Cabbage Soup:
- Choose Fresh Ingredients: Use fresh cabbage and vegetables for the best flavor and texture. Fresh ingredients will enhance the overall taste of the soup.
- Sautee for Flavor: Start by sautéing onions and garlic in olive oil or butter before adding the cabbage and other vegetables. This step enhances the depth of flavor in the soup.
- Low Carb Veggies: Focus on low-carb vegetables like cabbage, celery, cauliflower, and spinach. These vegetables are keto-friendly and add bulk and nutrients to the soup without adding excess carbs.
- Use Broth for Depth: Use a flavorful broth such as chicken or vegetable broth to add depth to the soup. Choose a low-sodium option if you prefer to control the salt content.
- Spice it Up: Add herbs and spices like thyme, rosemary, bay leaves, and pepper to enhance the flavor profile. Adjust the seasoning to your taste preferences.
- Simmer Slowly: Allow the soup to simmer over low heat to allow the flavors to meld together. This slow cooking process helps develop a rich and satisfying soup.
- Adjust Consistency: Adjust the consistency of the soup by adding more broth if it becomes too thick or simmering longer if it’s too thin. This step ensures the soup reaches the desired thickness.
- Add Protein (Optional): If desired, add protein sources like cooked chicken, ground turkey, or sausage to make the soup more filling and satisfying.
- Garnish Before Serving: Garnish with fresh herbs like parsley or cilantro, and a sprinkle of grated Parmesan cheese or a dollop of sour cream for added flavor and presentation.
- Store and Reheat: Store leftover soup in an airtight container in the refrigerator for up to 3-4 days or freeze for longer storage. Reheat gently on the stove or in the microwave until heated through.
Following these tips will help you create a delicious and nutritious Keto Cabbage Soup that is perfect for a comforting meal on a keto diet.
Keto Cabbage Soup Recipe
Equipment
- Large Soup Pot or Dutch Oven For cooking the soup and accommodating all ingredients.
- Cutting board and knife For chopping vegetables and preparing ingredients.
- Stirring Spoon or Ladle: For stirring and serving the soup.
- Measuring Spoons and Cups For accurate measurement of ingredients.
- Cooking utensils Such as tongs or spatulas for sautéing and handling ingredients.
- Soup Bowls: For serving the finished soup.
Ingredients
- 1 tablespoon olive oil
- 1 onion, diced
- 3 cloves garlic, minced
- 225 gram ground beef or sausage (optional)
- 1/2 head cabbage, chopped (about 4 cups)
- 2 celery stalks, diced
- 1 bell pepper, diced
- 1 medium zucchini, diced
- 6 cups chicken or vegetable broth
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- Salt and pepper to taste
Instructions
- Sauté Aromatics and Protein: Heat olive oil in a large pot. Sauté onion and garlic until softened. Add ground beef or sausage (optional) and cook until browned.
- Add Vegetables and Seasonings: Stir in cabbage, celery, bell pepper, and zucchini. Season with thyme, rosemary, salt, and pepper. Cook for 5 minutes until vegetables soften.
- Simmer: Pour in broth, bring to a boil, then reduce heat. Cover and simmer for 15-20 minutes until vegetables are tender and flavors meld.
- Serve: Adjust seasoning if needed. Ladle into bowls and serve hot. Garnish with fresh herbs or grated cheese if desired.
Notes
- Ingredient Freshness: Use fresh vegetables and quality broth for the best flavor and nutritional value.
- Protein Options: Ground beef or sausage adds heartiness, but you can omit them for a vegetarian version. You can also substitute with other proteins like chicken or turkey.
- Vegetable Variety: Feel free to add or substitute low-carb vegetables such as spinach, kale, or cauliflower based on your preferences.
- Broth Choice: Opt for homemade or low-sodium broth to control the salt content and enhance the soup’s flavor.
- Seasoning Adjustment: Taste the soup before serving and adjust the seasoning with salt, pepper, or additional herbs to suit your taste.
- Texture Preference: For a thicker soup, reduce the amount of broth or simmer for a longer time to allow the liquid to evaporate.
- Storage: Store leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat gently on the stove or in the microwave.
- Freezing: This soup can be frozen for up to 2 months. Allow the soup to cool completely before transferring it to freezer-safe containers.
- Garnishing: Enhance the flavor and presentation by garnishing with fresh herbs, grated cheese, or a dollop of sour cream before serving.
- Serving Suggestions: Pair the soup with a keto-friendly side dish like a mixed green salad or low-carb bread to make a complete meal.
Delicious Topping Ideas
Here are some delicious topping ideas to enhance your Keto Cabbage Soup:
- Cheese Crisps: Create cheese crisps by baking shredded cheese until crisp. Place a few on top of the soup for added texture and flavor.
- Sour Cream: A dollop of sour cream adds richness and creaminess to the soup. It also complements the savory flavors of the cabbage and vegetables.
- Crumbled Bacon: Sprinkle crispy crumbled bacon over the soup for a salty, smoky flavor and added crunch.
- Fresh Herbs: Chopped fresh herbs like parsley, chives, or cilantro add a burst of freshness and color to the soup.
- Parmesan Cheese: Grate some Parmesan cheese over the soup for a nutty and salty flavor that enhances the savory notes of the broth.
- Toasted Nuts or Seeds: Toasted pine nuts, almonds, or pumpkin seeds add crunch and a hint of nuttiness to the soup.
- Avocado Slices: Creamy avocado slices not only add richness but also provide a cool contrast to the warmth of the soup.
- Chopped Green Onions: Sprinkle chopped green onions over the soup for a mild onion flavor and a bit of crunch.
- Hot Sauce or Chili Flakes: Add a dash of hot sauce or sprinkle of chili flakes if you like a bit of heat in your soup.
- Lemon or Lime Wedges: Serve with lemon or lime wedges on the side for a citrusy touch that brightens the flavors of the soup.
These topping ideas can be mixed and matched according to your preferences, adding variety and enhancing the taste and texture of your Keto Cabbage Soup.
FAQ
Is Cabbage Soup Keto-Friendly?
Yes, cabbage soup can be keto-friendly when prepared with the right ingredients and in accordance with ketogenic diet principles. Cabbage itself is low in carbs, making it a suitable base for keto recipes. It’s rich in fiber, vitamins C and K, and antioxidants, offering nutritional benefits without significantly impacting blood sugar levels. When making keto cabbage soup, it’s important to avoid high-carb additions like potatoes or excessive amounts of carrots, which can increase carb content.
To ensure your cabbage soup remains keto-friendly, focus on using low-carb ingredients such as cabbage (green or red), broth (preferably homemade or low-sodium store-bought), onions, garlic, and spices for flavor. You can enhance the soup’s richness by adding keto-friendly proteins like chicken, sausage, or ground beef, which contribute healthy fats and satiety. Creamy textures can be achieved with the addition of heavy cream or coconut cream, keeping carbs in check while adding a velvety finish. By following these guidelines, you can enjoy a comforting and nutritious keto cabbage soup that aligns with your dietary goals.
What Ingredients are Typically Used in Keto Cabbage Soup?
In keto cabbage soup, typical ingredients include:
- Cabbage: Both green and red cabbage are commonly used. Cabbage is low in carbs and adds bulk and texture to the soup.
- Broth: Chicken or vegetable broth forms the base of the soup. Opt for low-sodium or homemade broth to control sodium levels and avoid hidden carbs.
- Onions and Garlic: These aromatic vegetables add flavor without adding too many carbs. They are often sautéed at the beginning to build a flavorful base for the soup.
- Celery: Adds crunch and flavor to the soup while being low in carbs.
- Carrots (in moderation): Carrots are higher in carbs compared to other vegetables used in keto diets, so they are typically used in small amounts or omitted altogether. If used, they are diced finely to reduce carb content.
- Protein: Options like ground beef, sausage, chicken breast, or tofu can be added to increase the protein content and make the soup more satisfying.
- Spices and Herbs: Paprika, thyme, bay leaves, salt, and pepper are commonly used to season the soup. Fresh herbs like parsley or cilantro can be added at the end for freshness.
- Optional Additions: To vary the flavor, you can add diced tomatoes (in moderation), mushrooms, bell peppers, or cauliflower. These should be used judiciously to keep the soup low in carbs.
By choosing these ingredients thoughtfully and adjusting quantities to fit your macronutrient goals, you can create a delicious and satisfying keto cabbage soup that aligns with ketogenic principles.
Can I Freeze Keto Cabbage Soup?
Yes, you can freeze keto cabbage soup successfully. Freezing is a convenient way to store leftover soup or to prepare larger batches in advance. To freeze keto cabbage soup, first allow it to cool completely at room temperature. Once cooled, portion the soup into freezer-safe containers or heavy-duty freezer bags. It’s helpful to label containers with the date of preparation for easy reference.
To prevent freezer burn and maintain quality, ensure the containers or bags are airtight and leave some space at the top for the soup to expand as it freezes. Soup can typically be stored in the freezer for up to 3-4 months. When ready to enjoy, thaw the soup overnight in the refrigerator or, for quicker thawing, place the container in cold water (ensuring it’s sealed tightly) and change the water every 30 minutes until thawed. Reheat gently on the stove over medium heat, stirring occasionally, until heated through. Avoid boiling the soup vigorously to preserve its texture and flavor.
Is Keto Cabbage Soup Nutritious?
Yes, keto cabbage soup can be nutritious depending on how it’s prepared. Cabbage itself is a nutrient-dense vegetable that’s low in calories and carbs but high in fiber, vitamins C and K, and various antioxidants. These nutrients support immune function, bone health, and digestion. When prepared with quality ingredients like homemade or low-sodium broth, lean proteins such as chicken or turkey, and a variety of low-carb vegetables, keto cabbage soup can offer a balanced mix of essential nutrients.
To enhance its nutritional profile, you can also add healthy fats like avocado oil or coconut cream to increase satiety and provide additional flavor. Avoiding high-carb additives and excessive sodium ensures the soup remains wholesome and aligns with ketogenic diet principles. By incorporating a variety of vegetables and lean proteins, keto cabbage soup can be a nutritious and satisfying meal option, supporting overall health while fitting into a low-carb lifestyle.
How Can I Make Keto Cabbage Soup Creamy?
To make keto cabbage soup creamy without adding high-carb ingredients, you have a few options. One method is to blend a portion of the soup after it’s cooked using an immersion blender or by transferring a portion to a blender. This breaks down some of the vegetables and broth into a smoother consistency, naturally thickening the soup. Be sure to blend carefully and in batches if using a conventional blender to avoid splattering hot soup.
Another approach is to add keto-friendly dairy or dairy alternatives. Heavy cream or coconut cream are excellent choices for achieving creaminess while keeping carbs low. Simply stir in a small amount towards the end of cooking, allowing it to simmer gently to incorporate the flavors. Adjust the amount based on your preference for richness. This method not only adds a creamy texture but also enhances the flavor profile of the soup, making it more satisfying and enjoyable for a ketogenic diet.
Is Keto Cabbage Soup Suitable for Meal Prep?
Yes, keto cabbage soup is highly suitable for meal prep. It can be made in large batches and stored in individual portions for easy reheating throughout the week. Prepare the soup following your favorite recipe, then portion it into airtight containers once it has cooled. Stored in the refrigerator, keto cabbage soup stays fresh for 4-5 days, making it convenient for quick lunches or dinners. Alternatively, freeze portions for longer storage, ensuring they’re properly labeled and sealed to maintain quality. Reheat gently on the stove or in the microwave until heated through, adjusting seasonings if necessary before serving. This makes keto cabbage soup a versatile and nutritious option for busy lifestyles or planned meals on a ketogenic diet.
I’m Priscilla Swahn, a registered dietitian with a master’s degree in nutritional sciences. With over a decade of experience in holistic nutrition, I specialize in creating delicious keto recipes to help you enjoy a healthy lifestyle. On iKetoMom, you’ll find a variety of recipes for every meal—hearty breakfasts, satisfying lunches, mouthwatering dinners, indulgent desserts, and refreshing drinks. My recipes make keto living easy and enjoyable for the whole family. Featured in EatingWell and MindBodyGreen, I also collaborate with health centers and corporate companies to share my expertise. Join me and discover the joy of keto cooking!