Keto Egg Drop Soup In Bone Broth (Italian Stracciatella soup)
A SIMPLE EGG DROP SOUP KETO-FRIENDLY RECIPE IN 15 MINUTES.
A simple Keto Egg drop soup was what I needed and I made it in under 15 minutes from pot to table.
Also known as an Italian soup called Stracciatella soup it’s probably one of the easiest soups to make.
I hadn’t set out to create a keto egg drop soup recipe until one of my readers mentioned that she was having it for dinner.
I’ve always been a fan of Asian cuisine so I thought I would read a few egg drop soup recipes to see how egg drop soup was made.
Egg Drop Soup is very healthy and filled with nutrients such as collagen and can boost immunity, fight inflammation, promotes weight loss (Keto diet), and improves hydration.
Many people tend to see their skin improve as well with all of the benefits from a collagen-rich bone broth.
Is Egg Drop Soup Keto Friendly?
Yes, this soup is keto-friendly because it boasts eggs for protein, chicken bone broth with flavourful herbs.
The addition of fats such as sesame oil or extra virgin olive oil helps increase fat macros for those on a keto diet.
My awesome keto version of the egg drop soup only has 4 net carbs and 75 calories per bowl.
Traditional Egg Drop Soup
My first question was, “What’s In Egg Drop Soup?” because I really didn’t know apart from eggs and bone broth.
Well, I wasn’t too far off because this is a simple egg drop soup without all the fuss.
What is Egg Drop Soup?
Egg Drop Soup is a Chinese recipe that consists of eggs whisked up in a bowl then streamed and swirled into a hot chicken broth.
The eggs cook up quickly in the soup offering strands of eggs that are so tender and full of flavour in the bone broth.
Many East Asians will add tofu, spring onions and black and white pepper the authentic egg drop soup recipe but they are optional.
How To Thicken Egg Drop Soup
Traditional egg drop soup is made with cornstarch to thicken up the broth but other than that it was perfect for a ketogenic diet.
To thicken this egg drop soup to make it keto-friendly I will use 1 teaspoon of xanthan gum which is the perfect substitute for cornstarch.
We use this variety of xantham gum that we order from Amazon Canada.
Varieties of Egg Drop Soup
Just because I like to be different I tend to add flavours to recipes that aren’t so much what everyone would expect.
I do this because I feel people enjoy variations of recipes that they’ve come to love only when it is introduced to them.
Otherwise, we continue to eat the same recipes over and over again.
Growing Fresh Herbs
If you look outside our backyard window you will see lots of fresh organic herbs such as parsley, dill, basil, mint, rosemary, and chives.
The reason we grow herbs each summer is that we love to add them to almost all of our recipes.
Nothing boosts the flavour of any recipe other than fresh herbs so I’ve included a few handfuls of herbs into my bone broth.
Another ingredient I felt was important to the keto diet for this bone broth egg drop recipe was a touch of apple cider vinegar.
When you pair the apple cider vinegar with the fresh ginger and spring onions, sesame oil magic happens in your bowl.
What To Eat With Egg Drop Soup
You can enjoy a hot bowl of this soup on its own or pair the soup with any of the following keto-friendly recipes.
- Mexican Cauliflower rice
- Baked Cheesy Cauliflower Tots
- Classic Rapini
- Kimichi and Rice
- Just about any keto sandwich filling on Oopsie Rolls, Keto Buns, Keto Bread or in a lettuce wrap.
How To Make Chicken Bone Broth
For this particular soup I went with a simple chicken bone broth from Organika as it was quick and easy.
The only downside to buying bone broth is that it can be costly so if you want to save some money making it at home.
A rich Bone broth is loaded with collagen and nutrients and is great for the gut and joint health.
Bone broth is also the perfect bedtime hot drink and helps you get a good night’s rest.
Related: How to make Keto Chicken Bone Broth in the Crockpot or Instant pot
Organic vs. Non-Organic Bone Broth
You don’t have to use organic bone broth for it to be Keto as long as you read the ingredient list on the bone broth product you purchase.
We buy our Organika on Amazon as it’s the cheapest I’ve found it anywhere and worth the money in a high-quality bone broth.
Another popular chicken bone broth in the keto community is called Insta Broth which you can also buy on Amazon Canada.
Bone broth is also great to break a fast or extended fast when intermittent fasting on the keto diet.
Store-bough Bone Broth
There are tonnes of pre-made bone broth options in the market to decide which one works best for you if you seek easy recipe prep.
Preparing a homemade chicken bone broth soup that’s also fairly easy to do but it takes prep time.
You can use a pot, crock-pot or instant-pot whichever you prefer to make chicken bone broth or even beef bone broth.
For this recipe, we went with Organika only because we had a jar handy and it was a last-minute meal prep idea.
Veggie Scraps To Make Bone Broth
For the chicken bone broth starts with the carcass of a whole chicken in your pot.
If you’re like us and save your veggie scraps in the freezer they are perfect to use in your bone broth and save you money.
- Onions and onion peels
- Scallions
- Ginger and ginger peels
- Garlic peels
- Carrot peel
- Celery and celery leaves
- Fennel and fennel greens
Preparing Your Bone Broth
Carrots are not on the list of keto vegetables so if it worries you then leave them out and your broth will still be fine.
If you do use carrots you won’t be eating them but the broth will garner the nutrients from them so a few natural sugars.
Honestly, I don’t see it as being a big deal but if you are strict keto you should leave them out.
I like to add about 3-4 cups of vegetables with my chicken bones and then cover with water.
Bone Broth Flavour Boosters
For a boost in flavour, you will want to add fresh garlic and bay leaves and an acidic flavouring.
I like to add at least 1 tablespoon of lemon juice or apple cider vinegar to my bone broth.
Add salt and pepper to your bone broth to which it fits your lifestyle as not everyone likes a salty bone broth.
Cook the bone broth in your;
- crockpot on low for 24 hours
- stove medium-low for 24 hours
- instant-pot for 2 hours on low
Once the bone broth is done strain it into prepared jars or containers, refrigerate and it should be a gel-like consistency.
How To Make Easy Chicken Bone Broth Egg Drop Soup
Nutrition: Serves 4, 4 Net Carbs, 0.2 g dietary fibre, Fat 3.9 grams
- 8 cups of water
- 6-8 tablespoons of Bone Broth Powder or 2 boxes of bone broth
- 1 teaspoon of pink Himalayan salt
- 1 teaspoon of fresh cracked pepper or peppercorns
- 1/4 cup chopped fresh dill
- 1/4 cup chopped fresh parsley
- 2 scallions chopped (green onions)
- 1 minced garlic clove
- 1 tablespoon Apple Cider Vinegar
- 1 teaspoon of xanthan gum
- 2 large eggs beaten
- 1 tablespoon of freshly chopped ginger
- 2 teaspoons of sesame oil
- In a large pot add your cold water, salt and pepper then bring to a boil.
- Add your bone broth powder to the pot. If you are using homemade or prepared bone broth you won’t need to do this step apart from putting it in a pot and bringing it to a boil then lowering it to medium heat.
- Add in your parsley, dill, garlic, scallions, apple cider vinegar and ginger along with your sesame oil.
- Stir until it is all incorporated and the powder has dissolved.
- Taste to see if you need to add more salt.
- Sprinkle your xanthan gum around the pot of soup and stir continuously until it is mixed in.
- Bring to a medium boil.
- Stir the soup until you get a funnel-like movement of the broth then start streaming your beaten eggs into the pot continuing to stir in the same direction.
- You will notice the eggs will cook fast with-in a minute and your soup will be done.
- Turn off the heat and serve.
Discussion: What are some of your favourite kinds of keto soups? Drop me a comment below.
Thanks.
Mr.CBB
