Broccoli Cheese Soup - Keto, Dump & Go Crockpot Soup

Soup is the ultimate comfort food, we all know this. Making it at home is not only satisfying but it gives the opportunity to control the ingredients as well as the carbs. CRUCIAL when it comes to a low carb diet. I am obsessed with creating a blog with recipes that anyone can make to help feel no deprivation. A lifestyle won't work if you constantly want or crave something and you tell yourself you "cant" have it. Instead, why not enjoy it but make it right! This recipe is one of those where you will take a bite and immediately feel like you're eating at Panera. Try it and let me know what you think!

Broccoli Cheddar Crock Pot Soup- Makes 7 cups

3 cups chicken or vegetable broth

1 cup heavy cream

8 oz whipped cream cheese (I prefer the Philadelphia brand)

1/2 cup parmesan cheese

2 Tbsp butter

5 cups of broccoli florets, cut into small bite size pieces

1/2 tsp garlic powder

1/2 tsp ground mustard

1/2 tsp dried thyme

1 tsp minced onion

salt and pepper to taste

4 cups total of shredded cheese (I prefer 3 cups mild cheddar and 1 cup of extra sharp cheddar)

Dump into the crock pot the broth, cream, cream cheese, parmesan, butter and broccoli, garlic powder, ground mustard, dried thyme, minced onion and a sprinkle of salt and pepper. 

Set to high heat for 2 1/2 hours. 

Then stir well. Using an emersion blender blend some of the broccoli. (This is optional but I prefer there to be smaller broccoli chunks)

Then add the cheese a little at a time, stirring well until the cheese is melted in before adding more. Taste for seasoning and add more salt or pepper if needed.

Allow the soup to warm through another 10 minutes or so and then serve. 

Store the soup in a container in the fridge and enjoy within 4 days. 

ENJOY!

Nutritional Info per 1 cup of soup

526 Calories

21.8 grams of protein

7.3 grams of carbs

1.8 grams of fiber

5.5 NET CARBS

low carb Italian Wedding Soup

Soup season is officially here! This recipe is a classic you will want to keep at the ready for this time of the year. I love to make this soup and freeze it so that anytime I feel like some home cooked soup it is only one thaw away! The best part about this recipe is, you don't miss the carbs. The flavor steals the show and with how easy this soup comes together I know you will be making it again and again.

low carb Italian Wedding Soup- makes 10 cups

Meatballs:
1 lb ground chicken
2 Tbsp finely diced onion
1/4 cup parmesan cheese
2 Tbsp chopped parsley
1 tsp garlic powder
1 egg
pinch of salt
pinch of pepper

Soup:
2 Tbsp olive oil
1 cup onion, chopped
1 cup celery, chopped (about 3 stalks)
1 cup cauliflower, riced (learn how to make your own HERE)
2 cloves garlic, chopped
1/2 cup white wine
6 cup chicken stock
3/4 tsp salt
3/4 tsp pepper
3/4 tsp dried thyme
5oz baby spinach leaves
juice of 1/2 a lemon
extra parmesan cheese for topping

Preheat your oven to 350 degrees.
Start by making the meatballs. In a large bowl add in all of the meatball ingredients and with clean hand mix well.
On a large baking sheet sprayed with non stick cooking spray drop 1-2 tsp size balls of the meatball mixture. They don't have to be perfect, or round, just drop them on the baking sheet.
This will make approximately 60 small meatballs. Bake for 20 minutes until they are cooked through and golden brown on the bottom.

In a heavy bottomed soup pot add in the olive oil over medium heat. Add in the onion and celery along with a pinch of salt and pepper. Saute these veggies for about 5 minutes until softened. Then add in the chopped garlic and cook an additional minute.
Then add in the wine, chicken stock, and dried thyme.
Raise the heat and bring to a boil.
Once the soup is boiling add in the cauliflower rice and cook for 6 minutes.
Then add in the cooked meatballs and allow to simmer for 2 minutes so the meatballs warm through.
Next add in the spinach and allow to cook and wilt down for 5 minutes.
Then squeeze in the lemon juice, taste for seasoning and add more salt or pepper if needed.
Ladle into a soup bowl, top with parmesan cheese and Enjoy!

lil carb Rustic Chicken Soup

Watch me make this soup!

Per Serving:

200 Calories

28g Protein

4.5g net carbs

Chicken soup can be magical. It can cure everything from a cold to a heartbreak. Plus it is finally beginnings to feel like Fall outside so I figured that now is a good a time as ever to share with you my go-to low carb chicken soup. It is full of healthy veggies and tasty flavors!  Make this for yourself for a delicious dinner OR make it for a friend that's feeling under the weather. I guarantee they will thank you!

lil carb Rustic Chicken Soup- Serves 6
3 cups cooked chicken, roughly chopped ( I used a rotisserie chicken)
1 zucchini, cut into thin half moon slices
1 fennel bulb, cut in half and slices thin
1 cup carrots, chopped
1 cup celery, chopped
1 medium onion, chopped
3 cloves garlic, chopped
1 bay leaf
2 tsp Worcestershire sauce
8 cups chicken stock (low sodium)
1 tsp dried thyme
juice of 1/2 a lemon
1 Tbsp olive oil
Salt & Pepper to taste

Heat a large soup pot on medium high heat and add the oil.
Add in the onions and stir around in the oil.
After one minute add in the zucchini, stir.
Then add in the carrots and celery and stir.
After 1 minute add in the fennel and stir again.
Then add in the garlic and stir again.
Sprinkle the veggies with salt and pepper and stir again.
Add in the dried thyme and Worcestershire sauce. Stir.
Then add in the chicken broth and stir.
Then add in the chicken and bay leaf.
Let the soup come up to a simmer then adjust the heat around medium-medium low so you are at a low simmer for 20 minutes staring carefully every 5 minutes or so.
After 20 minutes taste and season with salt and pepper, remove the bay leaf.
Squeeze in the juice of half of the lemon and serve! ENJOY!

Chunky Chicken Pot Pie Soup

I think its safe to say that I am on a soup kick.  It's been happening this time of the year for the past few years now. I crave soup! Any kind... all kinds! There's something about a cold December night that makes me want to curl up with a yummy bowl of soup. This recipe is a good 'make ahead and reheat soup' or easy enough to pull together on a weeknight; plus I make it with very little carbs so the hubby is happy too!  The garnish isn't exactly low carb but it is the holidays and I am a lil less strict with myself.  Plus who has pot pie without pie crust?! ;) I also subbed out some of the traditional veggies for some lower carb versions. But trust me, you won't miss them! But if you do you can certainly sub them back in. I also decided to use fresh herbs versus dried. I think it adds a welcome freshness to the soup.  Lets get started!

First comes celery!

Followed by carrots- I love the flavor from baby carrots! Chop them in half and then into thin slices.

Next a whole white onion chopped.

Just look at those lovely veggies! 

Melt some butter in a soup pot and add in those chopped veggies along with a couple cloves of minced garlic.  

Next add in the mushrooms to the pot! Mmmm

Next add in the fresh herbs! Italian parsley, thyme, and rosemary.  I must say I'm partial to rosemary- its my favorite! Also throw in a bay leaf.

Sprinkle with salt and pepper and let the veggies cook for a few minutes.

Next comes the chicken stock! 

Add it in and bring to a boil and let it cook down for 10 minutes.

Then I add in 1/2 head of cauliflower- this is what I subbed 2 boiled potatoes for.  Keeps the carb count lower. 

Next is one package of frozen peas.

Followed by one rotisserie chicken with all the meat removed and cut into chunks.

Mmmm my kitchen smelled SO good right about now. 

While the soup is bubbling away, in a cast iron skillet we're going to make the rue to thicken the soup.

Add in half and half and whole wheat flour along with garlic powder, onion powder, salt and pepper.  Whisk together until the flour is dissolved and bubbly. Whisk in some butter to enhance the flavor even more. 

Add that mixture into the soup!

And season with some more salt and pepper.

Bring to a boil then lower the heat to a simmer for 20 minutes to reduce and thicken the soup.

In the meantime I made my garlic parmesan pie crusts croutons- say that 5 times fast! 

I started by melting butter on low heat in a small saucepan.  Then I added in chopped garlic to flavor the butter. Once it melted together I let it cook for 5 minutes or so and took it off the heat to let it sit. 

Take a store bought pie crust and cut it into whatever shapes you desire. I did some squares and some strips.

Use a silpad if you have one! If you don't, buy one! It is my favorite kitchen tool. It fits right on top of your baking sheet and helps to bake everything evenly. 

Brush the pie crusts with the garlic butter. 

Bake for 15 minutes.  Then take them out and brush with another layer of garlic butter. I love garlic so I put some of the garlic on the croutons.  Then I sprinkled on parmesan cheese- garlic, parmesan, butter... this can't possibly go wrong... unless of course I burned them- but don't worry, I didn't.

Put them back into the oven for 5 minutes until the cheese and crusts are golden brown.

Check the soup for seasoning, add more salt and pepper to taste. I like to sprinkle in a lil garlic salt!

Soup is done! Take out the bay leaf and scoop out the soup into bowls.  Garnish with the pie crust croutons.

Now go and enjoy this soup! 

Chunky Chicken Pot Pie Soup 

(Serves 4-5)

5 Tbsp butter, divided

1 white onion 

4 cloves garlic, minced

1 heaping cup carrots, diced

1 heaping cup celery, diced

8 Oz package mushrooms

4 cups chicken broth

1/2 head cauliflower (3 cups), cut into small florets

9 Oz frozen peas

1 Tbsp fresh thyme OR 1 tsp dried

1 Tbsp fresh Italian parsley OR 1 tsp dried

1 Tbsp fresh rosemary OR 1 tsp dried

1 bay leaf

1 1/2 cups half and half

3 Tbsp whole wheat flour

1 tsp salt plus more for seasoning

1 tsp pepper plus more for seasoning

1 tsp garlic powder

1 tsp onion powder

Melt 3 Tbsp butter in a soup pot over medium high heat and sauté onion, carrot and celery for about 3 minutes until they begin to soften. Add in the chopped garlic and a sprinkle of salt and pepper. Cook another minute. Add in the mushrooms, bay leaf, and herbs- parsley, thyme and rosemary- cook another 2 minute. Pour in the chicken stock and bring to a boil.  Cook at a simmer for 10 minutes. Next add in the peas, cauliflower, and chopped chicken. In a cast iron skillet heat the half and half with garlic and onion powder and a tsp each of salt and pepper. Whisk in whole wheat flour. Continue whisking until thick and bubbly then add in remaining 2 Tbsp butter and whisk until combined. Add the rue into the soup pot and stir until combined. Bring soup back up to a bubble and cook for another 30 minutes. Remove the bay leaf, check for seasoning add more salt and pepper then spoon into bowls. Garnish with garlic parmesan pie crust croutons (recipe below).

Garlic Parmesan Pie Crust Croutons

1 sheet of store bough pie crust

2 Tbsp butter

4 cloves garlic, minced

Parmesan cheese

Preheat oven to 425 degrees. Heat butter on low heat until melted. Add in garlic and stir. Continue heating on low for about 5 minutes. Remove pan from heat. Cut dough into desired shapes, place on a cookie sheet - a silpad works best! Brush with garlic butter and bake for 15 minutes. Remove from oven and brush on another layer of garlic butter and sprinkle with parmesan cheese. Bake another 5-8 minutes until cheese and pie crust is golden brown. 

'H' for Hart! 

lil carb Sausage & Pumpkin Soup

250 calories and 6 net carbs per serving!

Watch me cook this soup!

What's better than a warm bowl of homemade soup on a fall day?! What's better than a bowl of warm pumpkin soup on a fall day?! What's that you say- Pumpkin doesn't sound too appealing in a soup??  If you thought that then you would get along with my husband.  When I put my menu up on the fridge and he read "Sausage and Pumpkin Soup" his nose scrunched up and he said "I don't think I'll like that".  Little did he know that I know him more than he knows himself and I knew he would love this soup ha! And so will you because it is super hearty and packs so much flavor and I love the way the pumpkin thickens the soup but doesn't add the raw pumpkin flavor you are probably picturing.

*UPDATE: I just made this soup because of a craving I was having- don't judge me. It's April and I originally made this soup in October but it's delicious any time of the year!


lil carb Sausage & Pumpkin Soup- 6 servings
1 Tbsp olive oil
16 oz hot Italian sausage, casings removed
4 cloves garlic, minced
1 medium onion, diced
1 15 oz can of pumpkin**
1 package of mushroom 6-10 oz- any kind you like, chopped
4 cups chicken stock
2 Tbsp red wine
1 Tbsp Italian seasoning
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp crushed red pepper (optional)
1 cup of heavy cream
Chopped scallions, for garnish
Mozzarella, for garnish

Heat oil in cast iron stock or soup pot over medium high heat, brown sausage and drain.  Add in garlic and onion and cook until onion is translucent- about 2 minutes. Deglaze pot with the red wine and scrape brown bits of sausage from the bottom of the pot.  Then add in mushrooms and cook another 2 minutes.  Then add in all the spices and stir well to incorporate. *Next, pause and take in the wonderful smells in your kitchen* Add in the chicken stock and mix well. Then add in the can of pumpkin and stir well again. Simmer for 25 minutes stirring occasionally.
After soup has simmered for 25 minutes add in the heavy cream, stir well and let simmer another 15-20 minutes.
Garnish the warm soup with a sprinkling of mozzarella cheese and a few scallions.

Yum yum, this soup will warm your lil hart! Such wonderful flavors!  It really is the perfect fall -or any time you feel like- soup!

**When buying canned pumpkin I like to buy organic pumpkin puree. The one my store carries is low carb, but just check your labels. Stay away from cans that say "Pumpkin Pie Filling", they will be high carb and very sweet!

!HAPPY OCTOBER!

Lil Carb Broccoli Cheddar Soup and Ham Grilled Cheese

To follow up my post from yesterday about my low carb diet I thought it would be great to focus on being thankful for the food that we eat every day.  It's easy to grab breakfast as your running out the door or cruise through the drive thru and eat a meal while driving your car but when I do those things I don't really pay attention to what I'm eating.  I don't enjoy it and half the time I don't remember tasting it because as I am eating I'm concentrating on other things. So with changing my diet and making a lifestyle of lower carb meals I also take a moment before I eat to be grateful for the food that I'm eating. I say thank you and think about what I'm about to eat and really savor each bite. No matter what it is- I do this while I drink my morning coffee and even when I get a glass of cold water from the water cooler at work. It is so important to be living in the moment. This is a great way to practice that.

Because of the topic I decided to also share what I made for dinner tonight. From my menu for the week tonight I made an already low carb broccoli cheese soup recipe that I found HERE on The Food Network website along with with my version of a ham grilled cheese. This is a perfect weeknight meal because it is so yummy but doesn't take long to prep or prepare. Even better I found a great soup recipe that is already low carb- no changes here!
Here's how I did it:

Start by chopping up a medium onion and 3-4 cloves of garlic- I love garlic so I used 5 small cloves... ok they weren't that small but I love fresh garlic!

Add a tbsp of olive oil to a pot and sauté the onions and garlic for about 4 minutes 

Can you smell it?! I can! Mmmm one of my favorite smells!

Then sprinkle on 1/2 tsp salt and since we love pepper I added 1/2 tsp pepper too. 

To the onion and garlic sauté add in 2 cups of chicken stock and 1 cup of half and half.  Bring to a simmer and then add in about 3 cups of broccoli cut into florets.  Cook the broccoli in the simmering mixture until it is tender. 

Then using an immersion blender blend it until smooth.  It's important to blend it really well or else the broccoli will be grainy in the soup. 

After it's all blended add an 8 oz block of Monetary Jack cheese thats been shredded and add in a block of Boursin cheese. I love this cheese! Growing up we always had it at family parties to spread on crackers but since it is already seasoned its a great addition to a soup like this. The one I used was seasoned with shallot and chive -YUM.   

Once the cheese has melted and the soup is piping hot I added in about 1/2 tsp garlic salt for extra flavor. I added it in a sprinkle at a time until I liked the flavoring. I feel this soup really needs that at the end. Then.... it is ready to serve!

Garnished with fresh cracked black pepper

I served it along side a ham grilled cheese. These sandwiches I came up with one summer before I  changed to low carb but since I knew they would pair perfectly with this soup I modified the bread to Ezekiel bread which you can buy in the freezer section at most grocery stores- I get mine at Shop Rite. Ezekiel is a great alternative to traditional sandwich breads because it's made of refined wheat and many different kinds of grains (wheat, millet, barley, and spelt) and legumes (soybeans and lentils).

This makes this dinner healthy and lower carb.

Believe it or not almost every grocery store has this mustard and its worth it to keep it in your fridge- before you know it you'll be at the bottom of the jar.

For my sandwiches I put the bread in the toaster on the lowest time setting to defrost it since it is frozen.  Then I spread butter on each slice so they get a nice golden color on the stove.  On the other side of the bread, the bottom slice gets a layer of mayonnaise spread on it then a piece of white american cheese then 4 slices of deli ham I like to pile the slices- not stack, just personal preference. Next I put dill pickle sandwich slices after I have patted them dry of extra juices and then top it with 2 more slices of cheese. The top slices gets a spread of Kosciusko Mustard- I guess that's the polish in me- then top the sandwich and place in a cast iron skillet on medium heat. Flip once the cheese has melted and the bread is brown- I think everyone knows the drill for a good grilled cheese. 

I hope you enjoyed this soup and sandwich recipe! 

I found the soup recipe while making my weekly menu on foodnetwork.com- you can find the printable recipe HERE. I added in a couple extra spices so see above!  

Relax and enjoy your next meal and really savor each bite! We are so lucky to have such amazing food available to us each and every day.  

I really think the more thankful we are the more our food nourishes us. 

Cheers!