Keto Meatball Soup

Keto Meatball Soup

Ingredients

For the Meatballs

• 1 lb ground beef (80/20 or 85/15)
• 1/4 cup almond flour
• 1/4 cup grated Parmesan cheese
• 1 large egg
• 2 cloves garlic, minced
• 1 tsp dried Italian herbs
• 1/2 tsp salt
• 1/4 tsp black pepper

For the Soup

• 6 cups chicken or beef bone broth
• 1 cup heavy cream
• 2 cups fresh spinach
• 1 medium zucchini, diced
• 1/2 cup sliced mushrooms
• 2 cloves garlic, minced
• 1 tsp dried thyme
• 1 tsp dried basil
• Salt and pepper to taste
• 2 tbsp olive oil
• Optional: 1/4 cup fresh parsley, chopped

Equipment

• Large mixing bowl
• Baking sheet
• Parchment paper
• Large soup pot
• Cutting board
• Chef’s knife
• Wooden spoon

Instructions

Prepare the Meatballs

1. Mix Meatball Ingredients
   • In a large mixing bowl, combine:
     • Ground beef
     • Almond flour
     • Grated Parmesan
     • Minced garlic
     • Egg
     • Italian herbs
     • Salt and pepper
   • Mix thoroughly but gently to avoid overworking the meat
2. Form Meatballs
   • Line a baking sheet with parchment paper
   • Roll mixture into 1-inch meatballs
   • Should make approximately 20-24 meatballs
   • Refrigerate for 15 minutes to help them hold shape
3. Brown Meatballs
   • Heat olive oil in a large soup pot over medium-high heat
   • Brown meatballs on all sides (about 5-6 minutes)
   • Remove meatballs and set aside

Prepare the Soup

1. Sauté Vegetables
   • In the same pot, add:
     • Minced garlic
     • Sliced mushrooms
     • Diced zucchini
   • Sauté for 3-4 minutes until slightly softened
2. Add Broth and Seasonings
   • Pour in bone broth
   • Add dried thyme and basil
   • Bring to a gentle simmer
   • Return meatballs to the pot
3. Simmer and Finish
   • Reduce heat to low
   • Simmer for 10-15 minutes
   • Add heavy cream
   • Stir in fresh spinach
   • Cook for additional 2-3 minutes
   • Season with salt and pepper to taste
4. Serve
   • Ladle into bowls
   • Garnish with fresh parsley
   • Optional: sprinkle extra Parmesan

Nutritional Information (per serving, serves 4)

• Calories: 450-500
• Total Carbs: 4-5g
• Net Carbs: 2-3g
• Protein: 25-30g
• Fat: 35-40g

Keto Tips

• Use full-fat ingredients for maximum keto benefits
• Can substitute zucchini with cauliflower or turnips
• Freezes well for meal prep

Storage

• Refrigerate: Up to 4 days in airtight container
• Freeze: Up to 3 months
• Reheat gently to prevent separation

Variations

• Use ground turkey or chicken for different protein
• Add red pepper flakes for heat
• Swap spinach for kale or Swiss chard

Notes

• Ensure meatballs are cooked to internal temp of 160°F
• Cream can separate if boiled, so keep at a gentle simmer