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Keto Italian Wedding Soup

Keto Italian Wedding Soup

If you’re anything like us, soup season is basically year-round. Of course, we do love the soul-warming dish a little more when the temperature drops, but we’re not picky. 

After all, when it comes to soup, there are so many great options—from grandma’s homemade chicken noodle soup to a rich bowl of cold gazpacho. This popular comfort food can be made in countless ways. And while we’re pretty big fans of all kinds of soup, there is one that we simply can’t get enough of: Italian Wedding Soup

That said, if you’re one of the many Americans following the ketogenic diet, Italian wedding soup is typically off-limits—unless, of course, you know how to make it keto style

What is keto style, you ask? In a nutshell, it’s a way of turning a high-carb dish into a low-carb dish. So, if you love Italian wedding soup as much as we do but haven’t been able to enjoy it due to the carb content, then you’re in for a treat because we’re going to teach you how to make it keto style.  

Read on to discover our unbelievable tasty keto Italian wedding soup recipe that is so good, you won’t believe it’s keto-approved. 

Where Did Italian Wedding Soup Come From? 

Italian wedding soup—what’s the first thought that comes to mind? If you’re like most people, it’s probably that this dish is one heck of a soup invented by the Italians to celebrate holy matrimony. However, despite the moniker, the dish is not served at Italian weddings

The original name in Italian is minestra maritata which was then translated to “wedding soup.” Why? Who knows, but in actuality, a more appropriate translation would be “married soup”—as in green veggies (minestra) blend harmoniously (maritata) with meat. 

The marriage doesn’t refer to a marriage between two love birds, but between the veggies and the meat. In other words, the ingredients in the soup create flavors that marry well together. 

So What Exactly Is Italian Wedding Soup?

There are many different variants of Italian wedding soup, but most versions include tiny meatballs and veggies in a clear broth. Many of these soup recipes also add traditional minestrone ingredients like beans, tomatoes, and even pasta.  

Pasta choices tend to vary, with some suggesting small pasta varieties like orzo and others just adding in plain ‘ol spaghetti. You can pretty much choose the pasta shape and size you most enjoy. 

The same goes for the veggies—in a traditional bowl of Italian wedding soup, you’ll find carrots, celery, and onions, but you can also add kale, escarole, endive, cabbage, spinach, potatoes, green beans, or zucchini. The sky's the limit with what you can add to your Italian wedding soup! Unless, of course, you’re eating low-carb. 

Is Italian Wedding Soup Keto-Friendly?

Unfortunately, no. 

The starchy vegetables and pasta contain a whole lot of carbs, not to mention the breadcrumbs used to make the meatballs. Italian wedding soup is not keto-friendly. But don’t worry, we will teach you how to make this hearty dish low carb so that it doesn’t kick you out of ketosis!

How To Make The Best Keto-Approved Italian Wedding Soup 

The key to making Italian wedding soup keto-friendly all boils down to the ingredients. Rather than using pasta, we use cauliflower rice to keep things low-carb. Instead of traditional bread crumbs to make meatballs, we use crushed Uprising Superfood Freedom Chips. In lieu of potatoes, we add more veggies. 

Our recipe below serves as a guideline to make an unbelievably delicious pot of keto Italian wedding soup, but feel free to substitute ingredients that don’t necessarily tickle your fancy. For example, if you’re not particularly fond of spinach, try kale. 

Italian Wedding Soup Ingredients 

The Meatballs:

  • 1 pound ground beef or ground pork
  • 1 large egg
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • ½ tsp pepper 
  • ¾ tsp salt
  • ½ tsp dried basil
  • ½ cup grated parmesan cheese
  • ½ cup crushed Uprising Superfood Freedom Chips

The Soup:

  • 6 cups chicken broth
  • 2 tbsp butter
  • 4 chopped celery stalks
  • ¼ cup chopped onion
  • ½ tsp pepper
  • 1 tsp salt
  • 3 cloves minced garlic
  • 1 tsp dried oregano
  • 2 cups cauliflower rice
  • 2 cups spinach leaves
  • Salt and pepper to taste

Ital Instructions 

Step 1: Grab a large mixing bowl to make the meatballs. Mix together the ground meat, crushed Uprising Superfood Freedom Chips, grated parmesan cheese, and all of the seasonings. Add the large egg and combine thoroughly. 

Step 2: Using your hands, form the mixture into 1/2 inch meatballs before placing them on a waxed paper-lined tray. Keep the meatballs in the refrigerator until ready to add into the soup. 

Step 3: Now, it’s time to make the soup. In a large stockpot, heat the butter over medium heat until simmering. Once you have a nice simmer, add the celery, onion, salt, and pepper and saute until the veggies are tender. Toss in the minced garlic and cook for another minute. 

Step 4: Slowly stir in your chicken broth and add the oregano. Bring the broth to a boil before reducing the heat. Allow it to simmer for 10 to 12 minutes. 

Step 5: Add in the cauliflower rice and the meatballs. Cook until the meatballs are cooked through and float to the top of the broth. This should take no more than 7 minutes. 

Step 6: Once the meatballs are cooked, add in the spinach and let it simmer in the broth until wilted. Taste your dish and if needed, add a little salt and pepper. Serve in a bowl, top with a sprinkle of parmesan cheese (optional) and enjoy! 

Note: You may have noticed that we didn’t use carrots in our recipe. This is because the sweet vegetable contains a fair amount of carbs. If you want to keep things traditional and use carrots, just be sure not to go overboard so that they don’t kick you out of ketosis. 

A Final Word 

And there you have it—a super simple, keto-approved recipe to whip up a hearty bowl of soul-warming Italian wedding soup. 

Here at Uprising Food, we know how hard it can be to stick with the low-carb lifestyle. That’s why we make our Uprising Superfood Freedom Chips and Uprising Superfood Bread with clean keto-friendly ingredients. Masterfully crafted with nine grams of prebiotic fiber, six grams of protein, and only two net carbs per serving, our Uprising Food is truly something to get excited about!

Whether you’re looking to make crunchy croutons to top your soup or undeniably juicy meatballs for your Italian wedding soup, you can always count on us to provide you with low-carb food that is second to none. 


The Food Timeline: history notes--soup | Food Timeline

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