The Hard Truth About Canned Cream of Chicken
For many, a can of condensed cream of chicken soup is a pantry staple, a go-to for countless casseroles, and a quick-fix meal. However, a quick look at the ingredient list of popular brands reveals why it is decidedly not keto-friendly. The primary culprits are the high-carb thickeners and fillers used to give the soup its creamy texture. These include:
- Wheat flour: A common thickening agent in traditional condensed soups, wheat flour is a grain and is therefore high in carbohydrates.
- Modified corn starch: This additive also serves as a thickener but adds unwanted carbs and is derived from a starchy vegetable, which is avoided on keto.
- Added sugar: Some recipes or variations may include cane sugar or corn syrup to enhance flavor, adding to the total carbohydrate count.
These ingredients, coupled with others like soy protein concentrate and vegetable oils, push the carb count per serving far above the typical daily allowance for someone in ketosis. Even a 'heart healthy' or reduced-sodium version is unlikely to be keto-approved because the primary carb-based thickeners remain.
Creating Your Own Keto Friendly Cream of Chicken
The good news is that recreating the creamy, savory flavor of cream of chicken soup at home is not only possible but simple. A homemade version allows you to use high-fat, low-carb ingredients to create a rich and flavorful soup base that is perfectly suitable for your ketogenic lifestyle. This provides the same comfort food experience without jeopardizing your ketosis.
Homemade Keto Cream of Chicken Recipe
This recipe serves as both a standalone soup and a perfect condensed substitute for casseroles.
Ingredients:
- 2 tbsp unsalted butter
- 1 small onion, finely diced
- 1 stalk celery, finely diced
- 1 lb boneless, skinless chicken breast, cooked and shredded
- 3 cups chicken bone broth
- 1.5 cups heavy whipping cream
- 1/2 tsp xanthan gum (for thickening)
- 1 tsp garlic powder
- 1/2 tsp poultry seasoning
- Salt and pepper to taste
Instructions:
- Melt butter in a large saucepan over medium heat. Add the diced onion and celery and sauté until softened, about 5-7 minutes.
- Stir in the garlic powder and poultry seasoning and cook for another minute until fragrant.
- Pour in the chicken bone broth and bring to a simmer. Add the shredded chicken and continue to simmer for 10 minutes.
- Slowly whisk in the heavy whipping cream. Reduce the heat to low, but do not boil.
- Gently sift the xanthan gum over the simmering soup while continuously whisking to prevent clumping. Continue to whisk for a few minutes until the desired thickness is reached.
- Season with salt and pepper to taste. For a smoother, more condensed texture for use in other recipes, you can use an immersion blender to partially blend the mixture.
The Verdict: Canned vs. Homemade Cream of Chicken
To put it in perspective, here is a comparison of typical store-bought condensed cream of chicken soup versus a homemade keto-friendly recipe.
| Feature | Canned Condensed Soup | Homemade Keto Soup |
|---|---|---|
| Keto-Friendliness | No | Yes |
| Net Carb Count | 15-20g per cup (reconstituted) | ~4-6g per cup (depending on recipe) |
| Primary Thickener | Wheat flour, modified cornstarch | Xanthan gum, heavy cream |
| Ingredients | Highly processed, with additives and fillers | Whole foods: chicken, broth, heavy cream, vegetables |
| Sodium Content | Often very high | Controlled by the cook |
| Fat Source | Often unhealthy vegetable oils | Healthy fats from butter and heavy cream |
| Flavor | Artificially flavored and processed | Rich, authentic, and savory |
Keto-Friendly Alternatives for Recipes
If you find yourself in a pinch and need a substitute for a recipe that calls for cream of chicken, there are several convenient options besides making it from scratch. Here are a few reliable alternatives:
- Heavy Cream + Broth: Combine a generous amount of heavy cream with chicken broth, and thicken it slightly with a touch of xanthan gum to mimic the consistency of condensed soup.
- Cream Cheese: For a thicker, tangier base, you can whisk cream cheese into warm chicken broth until it melts and creates a smooth sauce.
- Pureed Cauliflower: A vegetable-based alternative involves cooking and pureeing cauliflower florets with chicken broth to achieve a creamy consistency. This is a great dairy-free option.
- Keto-Friendly Broth: For a lighter option, simply using a high-quality, flavorful keto chicken broth can work for some recipes, though it won't provide the creaminess.
Tips for Successful Keto Cooking with Cream of Chicken
- Start with Quality Broth: A good, flavorful bone broth will provide a much richer base for your soup, eliminating the need for excessive seasoning or additives.
- Mindful Thickening: When using xanthan gum, start with a small amount and whisk thoroughly. Too much can result in a gel-like, unappealing texture. It's easy to add more but impossible to remove.
- Enhance with Fats: Don't be afraid to use plenty of healthy fats like butter, avocado oil, or coconut oil to achieve a luxurious mouthfeel and boost your fat intake.
- Season Generously: Keto cooking often relies on herbs and spices to build flavor, as you aren't using starchy vegetables or sugar. Common seasonings for cream of chicken include garlic powder, onion powder, and poultry seasoning.
- Don't Overcook Cream: Once you add heavy cream, reduce the heat. Boiling the cream can cause it to separate or curdle, ruining the soup's texture.
Conclusion
While a can of condensed cream of chicken soup is a clear non-starter for anyone on a ketogenic diet, that doesn't mean you have to give up your favorite creamy dishes. By making a simple, homemade version, you can completely control the ingredients, avoid hidden carbs, and enjoy all the comfort and flavor without breaking ketosis. The ability to customize ingredients also allows for greater nutritional value and more vibrant, natural flavors. So, skip the can and get ready to enjoy a genuinely keto-friendly cream of chicken soup that tastes better than the original.
