Keto Chicken Vegetable Soup with Hemp Seeds

My easy Keto Chicken Vegetable Soup is set to not only wow you but make you feel whole and well! A gut healing, wellness soup in every mouthful!

To be completely honest with you all I work very hard to strike a great balance between a whole foods keto diet and my lazy keto diet.

Yep I admit it! Im my 2.5 years of being keto I did spend a long time being very strict keto. No sweeteners, long fasting, and absolutely nothing that was not found on a keto Green List.

These days I am far more relaxed however I still live by the code of no more than 20g net carbs per day and certainly try and eat whole foods..

This keto chicken vegetable soup is set to wow even the the laziest of keto followers. Trust me! It is not only delicious, but super low in carbs and big on goodness!

Keto Chicken Vegetable Soup

My focus on easy to source ingredients is more and more magnified.

I understand that budget and easy to source keto panty ingredients is a high priority to many of us.

Thankfully (in Australia) hemp seeds are now found readily in most supermarkets and from great local suppliers like Vasse Valley.

Hemp hearts make for a great protein boost and thickener to soups and stews.

Think of it as your keto “lentil”. A fabulous source of protein that works in slow or pressure cooked recipes. Use the link here for more keto hemp recipes. I am a big fan, so try some recipes out and see why.

Keto Chicken Vegetable Soup Ingredients

Fats. Olive oil and butter are used in this recipe. Use any fat for personal preference. Whether it is bacon fat (for additional flavour) or coconut oil or ghee for a dairy free alternative.

Vegetables. Like seriously if you want to add more go for it. Zucchini or pumpkin would work a treat. Swap leek for the onion for a more subtle creamy consistency. Plus another great advantage is this is the perfect hidden vegetable soup for kids and fussy eaters.

Spices. Personally I season to taste. If you feel it needs more turmeric or spice go for it. Even a little curry powder or hot chilli is an amazing addition for the spice lover with this recipe.

Chicken Drumsticks. Seriously, if you want to use any cut of chicken use it. Lovely legs, cutlets, wings or even cooked leftovers can be added to this recipe. No rules other than your tastebuds. If you come up with a truly amazing combo then please let me know in the comments below and I will add it to the variations. Soups I think can never fail if you make them all to your personal taste.

Hemp Seeds. Hemp works wonders in a soup. A plant based rich source of protein it is like my “keto lentil” for soup bases. It provides the heartiness and the protein to all my soups.

For a keto vegetarian soup alternative you could just as easily change the stock to vegetable stock and swap the chicken for cauliflower, pumpkin or broccoli or a combo of all. Radish would also work well in this recipe. The parmesan could also be substituted for yeast flakes if you like that cheesy kind of flavour.

How to cook Keto Chicken Vegetable Soup

To give plenty of options I have included a simple stovetop keto chicken vegetable soup method, an Instant Pot® keto chicken vegetable soup method and lastly a Thermomix® keto chicken vegetable soup method as well.

If anything I am trying to cover my based but offer you keto recipes with various cooking methods so everyone can enjoy the recipe the way you want to make it.

Personally I have very quickly become an Instant Pot® cooking fan, which any of you with various cooking machines can use.

For instance the very new and popular Foodie Ninja, if you want a Foodie Ninja keto chicken vegetable soup recipe well use this one.

The method for the Instant Pot and the Foodie Ninja can be converted simply and produce just as awesome results.

Want more delicious soup recipes?

1. Thrifty Keto Chicken Soup- Simple Cheap and Tasty
2. Keto Minestrone Soup
3. Chicken Pot Pie Soup | Keto | Low carb recipe
4. Smokey Mexican Keto Chicken Taco Soup
5. Keto Soup Recipes Roundup

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Keto Chicken Vegetable Soup

This Keto Chicken Vegetable Soup is a cracking recipe! It is the perfect soup that even the kids will love. Thick, hearty and so bloody delicious!

4.99 from 84 votes!

Cook ModePrevent your screen from going dark

Prep Time: 15 minutes mins

Cook Time: 45 minutes mins

Total Time: 1 hour hr

Course: Lunch and Dinner

Cuisine: Australian Keto

Diet: Gluten Free

Recipe Category: Low Carb

Calories: 286kcal

Author: Megan Ellam

Servings: 8 serves

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Equipment

• Instant Pot ®
• Thermomix®

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Ingredients 

1x2x3x

• ▢ 1 tbsp (1 tbsp) olive oil
• ▢ 2 tbsp (2 tbsp) butter
• ▢ 1/2 large (1/2 large) brown onion finely minced
• ▢ 2 cloves (2 cloves) garlic finely minced
• ▢ 1 (1) carrot finely diced
• ▢ 2 (2) stalks celery finely diced
• ▢ 2 tsp (2 tsp) smoked paprika
• ▢ 2 tsp (2 tsp) ground turmeric
• ▢ 2 (2) bay leaves
• ▢ 1 kg (4.79 cups) chicken drumsticks
• ▢ 5 cups (5 cups) chicken bone broth or chicken stock
• ▢ 2 cups (2 cups) cauliflower cut into small florets
• ▢ 1/2 cup (0.5 cup) hemp seeds
• ▢ 1/2 cup (0.5 cup) red pepper/capsicum roasted, deseeded, peeled and chopped
• ▢ 3 tbsp (3 tbsp) parmesan cheese finely grated
• ▢ 1 tbsp (1 tbsp) apple cider vinegar
• ▢ 2 tbsp (2 tbsp) fresh lemon or lime juice
• ▢ Salt and pepper taste
• ▢ 1/2 tsp (0.5 tsp) xanthan gum optional

TO SERVE

• ▢ Greek yoghurt
• ▢ Fresh coriander leaves
• ▢ Avocado diced
• ▢ Crispy bacon diced
• ▢ Chilli flakes
• ▢ 1 (1) pepperoni stick

Instructions

CONVENTIONAL METHOD

• In a large dutch oven or stock pot, heat the olive oil and butter over medium-low heat. Add the garlic, onion, carrot, celery, smoked paprika, turmeric and bay leaves and cook for 5 minutes or until the onion is soft and translucent, stirring occasionally.
• Add the chicken drumsticks and 4 cups of the chicken broth; increase heat to medium-high and bring to a boil for 5 minutes. Reduce heat to medium-low, cover, and simmer for 30 minutes or until drumsticks are cooked through and tender.
• Meanwhile, bring a medium pot of water to a boil. Add the cauliflower to the pot and boil for 7 minutes or until tender. Strain off the water.
• Place cauliflower florets, remaining 1 cup of chicken broth, hemp seeds, roasted red peppers, parmesan and apple cider vinegar in a blender. Blend on high for 2 minutes or until smooth and creamy. Remove and reserve.
• Remove drumsticks from soup and finely shred, discarding skin. Strain off solids from soup base and blend on high in blender (if you prefer your soup with chunky veg then skip this step).
• Combine cauliflower puree with soup and chicken. Increase the heat and continue stirring for 3-5 minutes or until the soup begins to thicken. (use xanthan gum only if needed. The soup will thicken naturally but mix 1/2 tsp of xanthan if preferred with 1 tbsp of soup. Then add to soup and whisk through). Once the soup has thickened stir through juice and season to taste. If soup needs additional thickening add xanthan gum to a small cup of soup and then pour back into soup and cook until thickened. Serve as is or with a dollop of yoghurt, coriander leaves and diced avocado and/or bacon.

THERMAL METHOD

• Heat the olive oil and butter 2 min/100℃/speed 1. Add the garlic, onion, carrot, celery, smoked paprika, turmeric, and bay leaves and cook for 5 min/100℃/speed 1.
• Add the chicken drumsticks and chicken broth into the mixer; cook 30 min/90℃/reverse/stir. When finished remove drumsticks and shred chicken, discarding the skin and bone. Strain the soup and set the vegetables aside separate from the chicken (discard bay leaves). Reserve.
• Add the cauliflower to the empty mixer. Add 2 cups of the reserved broth; cook 10 min/90°C/speed 1.
• Add the hemp seeds, roasted red peppers, parmesan, apple cider vinegar, and cooked vegetables to the mixer; puree 1 min/speed 4. Check that soup is creamy and smooth or repeat as necessary.
• Add the reserved chicken to the mixer; cook 5 min/90℃/reverse/stir. Once the soup has thickened stir through the juice and season to taste. If soup needs additional thickening add xanthan gum to a small cup of soup and mix. Add to the soup and cook for further 5 min/90℃/stir or until thickened. Serve as is or with a dollop of yoghurt, coriander leaves and diced avocado and/or bacon.

INSTANT POT® METHOD

• Set Instant Pot® to Sauté/high heat. Heat the olive oil, butter, garlic, onion, carrot, celery, smoked paprika, turmeric and bay leaves; sauté for 5 minutes or until the onion is soft and translucent, stirring occasionally.
• Add all remaining ingredients except juice, salt and pepper. Close and seal the Instant Pot. Cook on high pressure for 20 minutes, then allow the pressure to release naturally for 10 minutes. Vent to release any remaining pressure, then carefully open the lid.
• Remove drumsticks from soup and finely shred, discarding skin and bone. Strain off solids from soup base and blend on high in blender (if you prefer your soup with chunky veg then skip this step). Combine pureed soup with chicken. If soup needs additional thickening add xanthan gum to a small cup of soup and then pour back into the soup and cook until thickened. Add juice and season to taste.
• Serve as is or with a dollop of yoghurt, coriander leaves and diced avocado and/or bacon.

Notes

1. Chicken drumsticks can be substituted with thigh fillets, cutlets or wings.
2. Broth can be any kind of stock, stock cubes, or bone broth.
3. Add extra vegetables like broccoli, pumpkin or zucchini as preferred.
4. Store in the fridge for up to 4 days.
5. Soup can be frozen into individual serves and frozen up to 1 month.

For more amazing low carb soup recipes try our Clear Chicken Soup, Pea and Ham Soup, or Easy Chicken and Bacon Soup. I love a good soup and these are a few more favourites I trust you will love too!

Your Own Notes

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Nutrition

Serving: 1serve | Calories: 286kcal | Carbohydrates: 4g | Protein: 25g | Fat: 19g | Saturated Fat: 5g | Cholesterol: 86mg | Sodium: 205mg | Potassium: 312mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1605IU | Vitamin C: 13.2mg | Calcium: 60mg | Iron: 2.6mg | Net Carbs: 3g

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