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Recipes

Keto Italian Wedding Soup

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Soup! Many people, like our Mother, LOVE all types of soup and could eat it daily. Then, there are those, who could really live without it.

I’m somewhere in the middle of the soup-loving spectrum. (If such a thing exists)

My sister is sort of like me, or even further down on that spectrum. In fact, she might be in the “could live without it” camp.

For this reason, this is our first blog post about soup. But that’s all about to change!

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Life-Changing?

Can one soup change a person’s life?

Can it alter the course of history in the making?

Can it change the trajectory of the universe itself!?!?

Okay, okay.

That might be a stretch… but this soup is AMAZING. It is so simple yet so flavorful!

So, how did a semi-soup-loving person decide to keto-fy a rather large pot of soup, a soup she had never tried or made before?

I’m glad you asked!

Our beloved Mother, Mimi to her grandchildren, passed down a major love for soup on to my son. They could eat piping hot soup every day even in the middle of summer!

Then there’s me, I must be prompted to desire a big bowl of soup. The mood must strike me just right or the weather must be quite cold.

Now, I’m not totally against soup on any given day or in the summer but the soup would have to be very tasty for me to eat it and enjoy it.

I have never even made this soup, ever!


Here’s what happened.

We were at Sprouts getting some of our groceries and of course, my son wanted to look at the soups of the day.

There, in a large stainless steel pot was Italian Wedding Soup. He had never seen it there before. He opened the lid and lifted the ladle to find very tiny meatballs. This intrigued him. (He loves meatballs)

What other very tiny things did he find?

PASTA!

What was a strict Keto mother to do?

I very politely served him up a small cup of mostly broth, meatballs and greens. I couldn’t omit all the tiny little carb balls. But I did my best. I’m sure the broth had carbs that the pasta leached into it but I think overall, it was a decision that I can live with.

Well, y’all…

For the next few days after his first encounter with this soup he, using his very developed persuasive skills, asked over and over for more. He wanted me to keto-fy it.

So, I did!


I’m glad because this soup will probably be made year-round in my home. Seriously, my daughter had two bowls of it! That’s a pretty big deal since, typically, she’s in the camp with my sister. My family’s reviews and my taste buds told me this soup is more than a home run it’s a grand slam!!

Make this! And tell us what you think.

Blessings!

Steph

P.S. Most of the colorful writing aspects of this blog post came from my daughter.

Ingredients:

For the Meatballs:


  • 1 lb ground beef (go lean here so they keep their volume)
  • 1 lb ground pork
  • ¾ cup freshly grated Parmesan cheese (plus more for topping)
  • ½ cup blanched almond flour
  • 3 tablespoons dried parsley or 2/3 cup fresh (I had dried on hand)
  • ½ cup onion very finely minced or grated (I used my food processor)
  • 2 tsp garlic powder
  • Salt and pepper

For the Broth:

  • 12 cups Chicken Stock (homemade is best) (be sure to check ingredients for sugars)
  • 9 oz bag of fresh spinach (can be subbed for kale) (macros will change with sub)
  • 1 medium head cauliflower chopped into very small pieces (not riced)
  • ½ cup onion very finely minced or grated (I used my food processor)
  • 4 cloves fresh garlic
  • 3 tablespoons salted butter or olive oil (I used butter because, butter)
  • Salt and pepper to taste

Instructions:

Preheat oven to 400 and line a half sheet pan with parchment paper.

In a very large bowl add all ingredients for the meatballs. Get your hands in there and mix well. Don’t over mix or you’ll have tough meatballs.

Once mixed begin forming the meatballs. Each meatball should be about 2 teaspoons worth but not bigger than a tablespoon. The goal is to make at least 72 meatballs. (six meatballs per bowl) Bake the meatballs for 15 min.


While the meatballs are baking, (in a large heavy-bottomed soup pot or Dutch oven) sauté the small cauliflower pieces and onion in the butter. When the cauliflower is tender and has gotten some color to it add in the garlic and sauté until fragrant (about a minute more.)

Add in the chicken stock and scrape any brown bits off the bottom of the pan. Bring it to a simmer. Add the spinach leaves.

Remove the meatballs from the oven and add them to the soup pot. Allow the soup to simmer for about 15 min.


Get your bowls ready and serve it up piping hot and add some fresh grated Parmesan to the top. We got about 12 servings with 6 meatballs per bowl.

Macros for 12 servings

Net Carbs: 4g
Total Carbs: 7g
Fiber: 2g
Fat: 23g
Protein: 32g
Calories: 366


Helpful Tips:

In an effort to mimic the tiny pasta in the traditional soup, I riced my fresh cauliflower. While the taste was great, I think next time I will just cut the cauliflower into small-ish florets and pieces. I think it would yield a prettier end product and a better mouthfeel.

If you have an air fryer you could fry your cauliflower! You could toss it 1 tablespoon of algae or olive oil to coat and air fry it to toasty. I think it would just add to the flavor.

If you do use the air fryer, reduce the butter to 2 tablespoons, or not. It’s your choice but keep in mind any changes will alter the macros.

When my Mom made it she added ¼ cup of heavy cream. I’m sure this was a delicious addition to the oh-so-yummy broth. I might try that next time.

Keto Italian Wedding Soup

Ingredients

For the Meatballs:

  • 1 lb ground beef go lean here so they keep their volume
  • 1 lb ground pork
  • ¾ cup freshly grated Parmesan cheese plus more for topping
  • ½ cup blanched almond flour
  • 3 tablespoons dried parsley or 2/3 cup fresh I had dried on hand
  • ½ cup onion very finely minced or grated I used my food processor
  • 2 tsp garlic powder
  • Salt and pepper

For the Broth:

  • 12 cups Chicken Stock homemade is bes(be sure to check ingredients for sugars
  • 9 oz bag of fresh spinach can be subbed for kal(macros will change with sub
  • 1 medium head cauliflower chopped into very small pieces not riced
  • ½ cup onion very finely minced or grated I used my food processor
  • 4 cloves fresh garlic
  • 3 tablespoons salted butter or olive oil I used butter because, butter
  • Salt and pepper to taste

Instructions

  • Preheat oven to 400 and line a half sheet pan with parchment paper.
  • In a very large bowl add all ingredients for the meatballs. Get your hands in there and mix well. Don’t over mix or you’ll have tough meatballs.
  • Once mixed begin forming the meatballs. Each meatball should be about 2 teaspoons worth but not bigger than a tablespoon. The goal is to make at least 72 meatballs. (six meatballs per bowBake the meatballs for 15 min.
  • While the meatballs are baking, (in a large heavy-bottomed soup pot or Dutch ovesauté the small cauliflower pieces and onion in the butter. When the cauliflower is tender and has gotten some color to it add in the garlic and sauté until fragrant (about a minute more.)
  • Add in the chicken stock and scrape any brown bits off the bottom of the pan. Bring to a simmer. Add the spinach leaves.
  • Remove the meatballs from the oven and add them to the soup pot. Allow the soup to simmer for about 15 min.
  • Get your bowls ready and serve it up piping hot and add some fresh grated Parmesan to the top. We got about 12 servings with 6 meatballs per bowl.
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