Protein Keto Soup: Hearty Comfort Meal Prep (Print Version)
Keto protein soup for easy meal prep. Enjoy a hearty, low-carb comfort meal packed with flavor and nutrients. Perfect for busy weeknights.
# Recipe Info:
Prep Time: 20 Minutes minutes
Cook Time: 40 Minutes minutes
Total Time: 60 minutes
Servings: 6 Servings
Difficulty: Beginner
Cuisine: American
Dietary: Gluten-Free, Diabetic-Friendly
# Ingredients:
→ Protein Powerhouse
01 -
1 1/2 lbs boneless, skinless chicken thighs
02 -
6 slices thick-cut bacon
→ Aromatic Foundation
03 -
2 tbsp olive oil
04 -
1 large yellow onion, diced
05 -
4 cloves garlic, minced
06 -
6 cups unsalted chicken broth
→ Keto Veggie Comfort
07 -
1 large head cauliflower, cut into small florets
08 -
2 stalks celery, diced
09 -
5 oz fresh spinach
→ Rich & Savory Finish
10 -
1 cup heavy cream
11 -
4 oz cream cheese, softened
12 -
1 tsp dried thyme
13 -
1/2 tsp dried rosemary
14 -
1/4 tsp red pepper flakes
15 -
Salt and black pepper to taste
# Instructions:
01 -
Dice 1 large yellow onion and 2 stalks celery. Cut 1 large head cauliflower into small florets and mince 4 cloves garlic. Cook 6 slices thick-cut bacon in a large pot over medium heat until crispy. Remove bacon, crumble, and set aside, reserving some fat in the pot.
02 -
Cut 1 1/2 lbs boneless, skinless chicken thighs into bite-sized pieces. Add 2 tbsp olive oil to the pot if needed. Sear chicken in batches until lightly browned on all sides. Remove chicken from the pot and set aside. This builds a flavorful base for your Hearty Keto Soup: Protein-Loaded Comfort Meal Prep.
03 -
In the same pot, add the diced 1 large yellow onion and 2 stalks celery. Sauté for 5-7 minutes until softened. Add the 4 cloves minced garlic and cook for another minute until fragrant, being careful not to burn it.
04 -
Pour in 6 cups unsalted chicken broth. Add the 1 large head cauliflower florets, 1 tsp dried thyme, 1/2 tsp dried rosemary, and 1/4 tsp red pepper flakes. Bring the mixture to a gentle simmer, then reduce heat and cook for 10-15 minutes until cauliflower is tender.
05 -
Stir in 1 cup heavy cream and 4 oz softened cream cheese until fully melted and smooth. Return the seared 1 1/2 lbs boneless, skinless chicken thighs to the pot. Continue to simmer gently for 5-7 minutes, ensuring the chicken is cooked through.
06 -
Add 5 oz fresh spinach to the soup, stirring until it wilts completely, about 2-3 minutes. Season your Hearty Keto Soup: Protein-Loaded Comfort Meal Prep generously with salt and black pepper to taste. Adjust seasonings as needed for optimal flavor.
07 -
Ladle the hot Hearty Keto Soup: Protein-Loaded Comfort Meal Prep into bowls. Garnish each serving with the crumbled 6 slices thick-cut bacon. This protein-loaded comfort meal is ready to enjoy immediately or portion for meal prep.
# Notes:
01 -
This soup is fantastic for meal prep! Store individual portions in airtight containers in the refrigerator for up to 4 days.
02 -
For an even creamier texture, you can use an immersion blender to partially blend a portion of the soup before adding the chicken and spinach.
03 -
Feel free to substitute the chicken thighs with boneless, skinless chicken breast, just be mindful not to overcook it to maintain tenderness.
04 -
Adjust the 1/4 tsp red pepper flakes to your preferred spice level; add more for a kick or omit for a milder flavor.
# Tools You'll Need:
01 -
Large pot or Dutch oven
02 -
Cutting board
03 -
Chef's knife
04 -
Measuring cups
05 -
Measuring spoons
# Nutrition Facts (Per Serving):
Calories: 550 kcal
Total Fat: 40 g
Total Carbohydrate: 16 g
Protein: 40 g