Keto Dumpling Soup

Warm, hearty, and satisfying, this keto dumpling soup is perfect for those chilly days when you crave comfort without breaking your low-carb diet. Packed with flavorful broth, tender dumplings, and nutrient-dense vegetables, this recipe is a game-changer for keto enthusiasts. Let’s dive into this delightful dish that proves comfort food can be healthy and delicious!

---

Ingredients for Keto Dumpling Soup

Here’s what you’ll need to prepare this comforting keto dumpling soup:

For the Dumplings:

• 1 cup almond flour: A low-carb base for tender dumplings. (Calories: 640)
• 2 tablespoons coconut flour: Adds structure to the dumplings. (Calories: 60)
• 1 teaspoon xanthan gum: Acts as a binder to hold the dumplings together. (Calories: 0)
• ½ teaspoon baking powder: Helps the dumplings puff up slightly. (Calories: 1)
• ½ teaspoon salt: Enhances flavor. (Calories: 0)
• 2 large eggs: Adds richness and structure. (Calories: 140)
• 2 tablespoons melted butter: Adds moisture and flavor. (Calories: 200)

For the Soup:

• 4 cups chicken broth (low-sodium, unsweetened): A rich and flavorful base. (Calories: 40)
• 1 cup shredded cooked chicken: Adds protein and heartiness. (Calories: 240)
• 1 medium zucchini, diced: A low-carb veggie that adds texture. (Calories: 20)
• 1 cup spinach leaves: Adds a boost of nutrients. (Calories: 7)
• 2 tablespoons olive oil: For sautéing vegetables. (Calories: 240)
• 2 garlic cloves, minced: Adds depth of flavor. (Calories: 10)
• 1 small onion, finely chopped: Provides a savory base. (Calories: 28)
• 1 teaspoon dried thyme: Adds a warm, earthy flavor. (Calories: 2)
• ½ teaspoon black pepper: For seasoning. (Calories: 0)
• ¼ teaspoon paprika: Adds a hint of spice. (Calories: 1)

---

Step-by-Step Instructions for Keto Dumpling Soup

1. Prepare the Dumpling Dough

1. In a medium mixing bowl, combine almond flour, coconut flour, xanthan gum, baking powder, and salt.
2. In a separate bowl, whisk together the eggs and melted butter.
3. Gradually add the wet ingredients to the dry ingredients, mixing until a soft dough forms. If the dough feels too sticky, let it sit for 5 minutes to thicken.
4. Shape the dough into small dumpling balls, about 1 inch in diameter. Set aside.

2. Sauté the Vegetables

1. Heat olive oil in a large pot over medium heat.
2. Add the chopped onion and minced garlic, sautéing until fragrant and translucent, about 3-4 minutes.
3. Stir in the diced zucchini and cook for another 2 minutes.

3. Build the Soup Base

1. Pour in the chicken broth and bring to a gentle boil.
2. Add the shredded chicken, thyme, black pepper, and paprika. Stir well to combine.

4. Cook the Dumplings

1. Reduce the soup to a simmer and carefully drop the dumplings into the broth.
2. Cover the pot and let the dumplings cook for 8-10 minutes. They will puff up slightly and float when done.

5. Add Spinach and Serve

1. Stir in the spinach leaves during the last 2 minutes of cooking.
2. Taste the soup and adjust seasoning if needed.
3. Ladle the soup into bowls and serve warm.

---

Why This Recipe Works for a Keto Diet

1. Low in Carbs: Almond flour and coconut flour keep the dumplings keto-friendly.
2. Healthy Fats: Ingredients like butter and olive oil provide the necessary fats for ketosis.
3. High in Protein: Chicken and eggs ensure the soup is filling and satisfying.
4. Vegetable Power: Zucchini and spinach add fiber and essential nutrients.

---

Nutritional Information (Per Serving)

• Calories: 280
• Fat: 20g
• Protein: 18g
• Net Carbs: 4g
• Fiber: 2g
• Sugar: 1g

Detailed Breakdown (per serving):

• Dumplings: 180 calories
• Chicken broth: 10 calories
• Chicken: 60 calories
• Vegetables: 10 calories
• Olive oil: 20 calories

---

Tips for Perfect Keto Dumpling Soup

1. Don’t Overmix the Dough: Overmixing can make the dumplings dense. Mix just until combined.
2. Use Fresh Ingredients: Fresh chicken and vegetables enhance the flavor of the soup.
3. Customize the Vegetables: Add mushrooms, celery, or kale for variety.
4. Thicker Soup: For a thicker broth, whisk in a pinch of xanthan gum at the end.
5. Storage: Store leftovers in an airtight container in the fridge for up to 3 days.

---

Variations and Substitutions

1. Seafood Twist: Replace chicken with shrimp or fish for a seafood version.
2. Spicy Kick: Add red pepper flakes or diced jalapeños for extra heat.
3. Dairy-Free Option: Substitute butter with coconut oil for a dairy-free version.
4. Herb Infusion: Experiment with fresh herbs like parsley or dill for added flavor.

---

Frequently Asked Questions (FAQs)

1. Can I freeze this soup?

Yes! Allow the soup to cool completely, then store it in a freezer-safe container for up to 2 months. Thaw in the refrigerator overnight before reheating.

2. Can I make the dumplings ahead of time?

Yes, you can prepare the dumplings and store them in the refrigerator for up to 24 hours before cooking.

3. Can I use store-bought broth?

Absolutely! Just make sure it’s unsweetened and low in sodium to keep it keto-friendly.

4. How do I keep the dumplings from falling apart?

Using xanthan gum in the dough helps hold the dumplings together. Also, avoid overcooking them.

5. Can I add cream to the soup?

Yes, a splash of heavy cream can add richness to the broth without increasing carbs significantly.

---

Conclusion

Keto dumpling soup is a comforting and satisfying dish that’s perfect for meal prep, family dinners, or a quick weeknight meal. With its flavorful broth, tender dumplings, and nourishing vegetables, it’s a recipe you’ll turn to time and time again. Enjoy this hearty soup knowing it’s as healthy as it is delicious!