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LOW CARB EGG DROP SOUP (KETO, GF)

Here’s a quick and easy 15-minute egg drop soup recipe that’s gluten-free, keto, and low carb. Our version skips the cornstarch, offering only 52 calories and 0.6 net carbs per serving. It’s a virtually no-carb soup, perfect for weight loss!

INGREDIENTS

  • 32 oz (4 cups) chicken broth or chicken bone broth
  • 2 large eggs
  • 1 tablespoon tamari, coconut aminos, or soy sauce
  • 3 teaspoons grated fresh ginger
  • ½ teaspoon sesame oil
  • ½ teaspoon garlic salt
  • 2 green onions, sliced
  • Salt and pepper to taste
  • Optional: red pepper flakes or sriracha sauce for added spice

INSTRUCTIONS

  • In a medium pot, combine the chicken broth, tamari (or coconut aminos), ginger, sesame oil, and garlic salt. Heat over medium-high until the broth begins to boil. Reduce the heat to low and let it simmer.
  • While the broth simmers, beat the eggs in a small bowl.
  • Stir the broth constantly while slowly pouring in the beaten eggs, stirring in one direction to form egg “ribbons.”
  • Add the sliced green onions to the pot and season with salt and pepper to taste.
  • Divide the soup into 2-4 bowls and enjoy!

NOTES

  • Spice it up: Add red pepper flakes or a drizzle of sriracha for a spicy kick.
  • To thicken: If you prefer a thicker soup, add up to 2 tablespoons of cornstarch along with the cold broth, soy/tamari/coconut aminos, ginger, and sesame oil before heating. Whisk until smooth to avoid clumping. For low-carb diets, arrowroot powder works as an alternative thickener.
  • Tasty add-ins: Consider adding cooked chicken, tofu, mushrooms, or other low-carb veggies for more flavor and texture.
  • Gluten-free: Use tamari or coconut aminos instead of soy sauce to keep the recipe gluten-free.
  • Ginger: Frozen ginger cubes from Trader Joe’s work well, but fresh ginger is equally great.

NUTRITION (PER 1-CUP SERVING)

  • Calories: 52 kcal
  • Carbs: 0.6g
  • Protein: 4g
  • Fat: 4g
  • Saturated Fat: 1g
  • Cholesterol: 92mg
  • Sodium: 760mg

ONE POT CHICKEN BROCCOLI RICE CASSEROLE

This one-pot chicken, broccoli, and rice casserole is a comforting and cheesy dinner packed with tender chicken, fresh broccoli, creamy rice, and plenty of melted cheese. You can sear chicken breasts for added flavor or save time by using shredded rotisserie chicken for a quick and easy meal.

INGREDIENTS

  • 2 tablespoons butter, divided
  • 1 tablespoon olive oil
  • 1 lb. boneless, skinless chicken breasts, cut into bite-sized pieces
  • 1/2 medium yellow onion, diced
  • 2 cloves garlic, minced
  • 1 1/2 cups uncooked long-grain white rice, rinsed
  • 2 1/2 cups low-sodium chicken broth
  • Salt and pepper, to taste
  • 4 cups fresh broccoli florets, tightly packed
  • 1 (10 oz.) can cream of chicken soup
  • 1/2 cup milk
  • 1/2 cup sour cream
  • 2 cups shredded cheddar cheese, divided

INSTRUCTIONS

  • Cook the Chicken
    • Heat 1 tablespoon of butter in a large skillet over medium-high heat.
    • Sear the chicken pieces until fully cooked, about 5 minutes.
    • Transfer to a plate and set aside.
  • Sauté Aromatics
    • In the same skillet, melt the remaining butter and add olive oil.
    • Sauté the diced onion until softened, about 2 minutes.
    • Add garlic and cook for another 30 seconds.
  • Prepare the Rice
    • Stir in the rinsed rice, ensuring it’s well-coated in the butter and oil.
    • Pour in the chicken broth, season with pepper, and stir.
    • Bring to a boil, then reduce heat to low. Cover and simmer for 15 minutes.
  • Cook the Broccoli
    • Add broccoli florets to the skillet, cover, and steam for 5 minutes.
  • Combine Ingredients
    • Remove the skillet from heat and let the rice rest with the lid on for 5–10 minutes.
    • Stir in the broccoli to evenly combine.
    • Add the cooked chicken (including plate juices), cream of chicken soup, milk, sour cream, and 1 cup of cheddar cheese. Mix well.
    • Taste and adjust seasoning as needed.
  • Bake the Casserole
    • Transfer the mixture to a baking dish if needed. Top with the remaining cheese.
    • Cover and bake at 350°F for 15 minutes.
  • Optional
    • Uncover and bake for an additional 10 minutes or broil briefly to achieve a golden, bubbly cheese topping.
  • Serve and Enjoy
    • Serve warm and enjoy!

NOTES

  • Substitute Protein: Swap chicken for turkey or sausage.
  • Smoky Twist: Add a dash of smoked paprika for extra flavor.
  • Crumb Topping: Mix melted butter with crushed Ritz crackers and bake on top for 10 minutes.
  • Boost Veggies: Include mushrooms or bell peppers for added variety.
  • Extra Flavor: Sprinkle in bacon bits or chorizo for a savory kick.