Are you looking for a comforting dish to help get you through the colder months? Well, you’re in luck. This keto egg drop soup is the perfect meal to throw together on short notice, plus it packs in 17 grams of total fat, 23 grams of protein, and only 4 grams of net carbs per serving.
This egg drop soup works great as a main dish, appetizer, or side dish. Egg drop soup is a thick, Asian-inspired soup made from whisking eggs into chicken broth.
While most traditional egg drop soups use a thickener (which adds to the carb content), you’ll find this particular recipe fits perfectly within a ketogenic diet.
What Makes This Keto Egg Drop Soup Different?
While most traditional egg drop soup recipes contain cornstarch or regular white flour as a thickening agent, this recipe does no such thing. You will find that egg drop soup gets most of its flavor and texture from the beaten eggs, not by adding flour or starch to the mixture.
If, however, you feel as though you need to thicken your soup, you can do so using a low-carb, gluten-free thickening agent like xanthan gum. This will allow you to enjoy a thick, creamy soup, without worrying about whether you’ll be kicked out of ketosis.
Recipe Notes: FAQs for Keto Egg Drop Soup
Hopefully, you’ll find this egg drop soup recipe to be fairly straightforward. If, on the other hand, it’s your first time making egg drop soup, you may have a few questions. These tips and tricks will set you up for success.
- Can you substitute chicken broth, chicken stock, or a bouillon cube for bone broth? You certainly could, but you would miss out on the extraordinary health benefits associated with bone broth. If you’re in a pinch, try purchasing a ready-made bone broth, such as Kettle & Fire, from Amazon.
- Can any veggies be added to this soup? Typically, only scallions or green onions are in traditional egg drop soup. However, you could quickly saute a few veggies in coconut aminos, such as broccoli, water chestnuts, and red bell peppers, and serve it as a side dish.
- What are coconut aminos? Coconut aminos are a gluten-free, soy-free substitute for soy sauce, which is also paleo and keto-friendly. You can get this liquid at most health food stores (even Trader Joe’s) and online.
- Can ground ginger be substituted for ginger root? Absolutely. Use one tablespoon of ground ginger as a substitute.
- Does egg drop soup contain MSG? While some Chinese restaurants may use monosodium glutamate as a flavoring for traditional egg drop soup, there isn’t a trace of MSG in this keto-friendly recipe. Avoiding potentially harmful ingredients like MSG is yet another reason to make a homemade version.
- Can you freeze egg drop soup? Unfortunately, this recipe does not freeze well. If you want to freeze this recipe in advance (cutting down on your meal prep efforts), consider freezing it before you add the whisked eggs to the broth. In other words, freeze after step four in the recipe below.
- What pairs well with egg drop soup? There are a number of low-carb recipes on this site that would complement this keto soup quite nicely. Consider pairing it with cauliflower fried rice, stir fry with cabbage noodles, or a shrimp stir fry.
- Does this egg drop soup fit within a low-calorie diet? While the keto diet teaches you to listen to your body (rather than count calories), a serving of this soup contains just over 250 calories. Therefore, it works well within a low-calorie diet.
- How much dietary fiber is in this recipe? If you look at the nutrition facts below, you’ll see that, unfortunately, this recipe contains 0 grams of fiber. That said, it only contains 4 grams of total carbohydrates.
Egg Drop Soup Nutrition: What Makes It So Healthy?
Wondering what makes this soup such a healthy keto dish when you’re in the mood for a warm and comforting meal? Some of the main ingredients include bone broth, lemon rind, ginger root, coconut aminos, sesame oil, and eggs. Below, you’ll learn about the health benefits of cooking with these ingredients.
The majority of the soup is made up of bone broth (one quart, to be exact). Bone broth is linked to a number of health benefits, including:
- Better gut health
- Improved skin health
- An abundance of different nutrients
#1: Improves Gut Health
The key elements found in bone broth are gelatin and collagen. The only difference being how they’re processed — otherwise they share the same amino acid profile. Gelatin improves the health of the gut immensely by strengthening the lining of the stomach, which can help strengthen the immune system, protect the body against food sensitivities, and provide other health benefits[*][*].
#2: Improves Skin Health
The collagen found in bone broth helps with skin elasticity, which in turn helps improve the appearance of wrinkles, cellulite, puffiness, and the overall health of your skin[*].
#3: Rich in Various Nutrients
Did you know that bone broth is abundant in glutathione? Glutathione has been shown to play a role in gene expression, protein synthesis, cell proliferation, and immune responses[*]. Along with glutathione, bone broth is naturally rich in amino acids, the building blocks of protein.
Other key nutrients found in bone broth include glycosaminoglycans, glucosamine, hyaluronic acid, chondroitin sulfate, and electrolytes[*]. Electrolytes include beneficial minerals including calcium, magnesium, and potassium, which are extremely important in optimal training and recovery for people with active lifestyles.
Enjoy This Keto Egg Drop Soup on a Cold Winter Day
This keto egg drop soup is the perfect dish to serve on a cold winter day. Plus, unlike traditional egg drop soup found in many Chinese restaurants, this DIY version is gluten-free, sugar-free, and free of MSG.
It’s also made without a thickening agent (such as cornstarch), but you can always add xanthan gum as a thickener if you want a heartier texture.
The majority of the health benefits in this recipe comes from bone broth. While you are welcome to purchase a high-quality, ready-made bone broth, if you’re short on time, homemade is usually best. View this recipe to learn how to make bone broth at home.Print
Restorative Keto Egg Drop Soup
This nutritious low-carb egg drop soup is the perfect soup to have on a cold winter day.
- Prep Time: 5 minutes
- Cook Time: 20 minutes
- Total Time: 25 minutes
- Yield: 2 1x
- Category: Dinner
- Cuisine: Chinese
- 1 quart bone broth
- 1-inch piece of lemon rind
- 2-inch nub of peeled ginger root
- 1 tablespoon coconut aminos
- 1 tablespoon sesame oil
- 1 tablespoon fish sauce
- 4 large eggs
- Green onion
- Heat the bone broth with the lemon rind and ginger in a large skillet over medium heat on the stovetop.
- Bring to a simmer for 15 minutes, then remove the ginger root and lemon peel.
- Stir in coconut aminos, sesame oil, and fish sauce.
- Whisk together the eggs.
- Slowly pour the egg mixture into the simmering broth in a fine stream while you gently stir the broth.
- Serve immediately, garnish with green onion, cilantro, or a drizzle of sesame oil.
- Calories: 259
- Fat: 17g
- Carbohydrates: 4g
- Fiber: 0g
- Protein: 23g
Keywords: keto egg drop soup