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Keto Flu Soup {Crush the Keto Flu!}

Want to crush the “keto flu”? Make yourself a big pot of this tasty-and-effective Keto Flu Soup! It’s specifically designed to deliver valuable electrolytes, which can help lessen the keto flu. Great for veteran ketoers too!

three bowls of keto flu soup lined up in a row on white saucers next to a towel

This post contains affiliate links, which means I’ll make a small commission if you purchase through one of my links. Please note that I am not a doctor or nutritionist, and nothing in this post should be construed as medical advice.

Ah, the keto flu. It occurs when your body is transitioning to burning fat for fuel instead of carbs, and one of the big causes is an electrolyte imbalance. As you decrease your carb consumption, electrolytes are flushed from your body at a faster pace… and if you don’t know (or don’t bother) to replace them, you can feel terrible, just like you would with the regular flu. I’d say that the keto flu is the #1 reason why people quit the keto diet early on.

Truthfully, even veteran ketoers aren’t immune to the keto flu rearing its ugly head. You might experience the keto flu after a carb up, or if you haven’t been mindful of your electrolyte intake. Electrolytes are important on keto all the time, not just at the beginning.

Increasing your salt intake and taking an electrolyte supplement (with sodium, magnesium, and potassium) can definitely help mitigate the symptoms of the keto flu. But wouldn’t it be nice if there were a healthful recipe, made from whole foods, that you could consume to help lessen the keto flu?

Enter… Keto Flu Soup! 🙂 I am SO excited to share this recipe with you and I hope it becomes a staple in the community. Keto Flu Soup has been specifically developed to deliver a solid intake of sodium, magnesium, and potassium from whole foods. It’s easy to make, and YES, it actually tastes great! (Although you can’t tell from its super-green hue, it’s loaded with cheese. Yum!) Oh, and it’s also packed with valuable Omega 3s and has a near-perfect macronutrient profile. What’s not to love about this keto soup?!

Ingredients Needed for Keto Flu Soup

Ingredient quantities are located in the recipe card at the end of the post.

  • Mushrooms
  • Onion
  • Frozen, chopped spinach
  • Chicken stock (NOT broth; I used Swanson Chicken Cooking Stock)
  • Unsweetened almond milk (I used Silk)
  • Sharp cheddar cheese (I used Happy Farms {ALDI brand}}
  • Hemp seeds (I used 365 Everyday Value {Whole Foods brand})
  • Salt
  • Pepper
  • Salted butter

How to Make Keto Flu Soup

This is just a quick overview of how to make this keto soup recipe. For the recipe in detail, scroll to the recipe card at the end of the post.

Saute onion and mushrooms, then add the liquids, salt, and pepper. Bring to a boil.

keto flu soup process in a pot with onions and mushrooms chopped

Add the frozen spinach and cook.

frozen spinach inside of a pot containing keto flu soup

Then allow the soup to cool before blending with an immersion blender (so easy!) or regular blender. TIP: You can incorporate the hemp seeds in three different ways. You can 1) blend them into the soup at this step; 2) stir them into the soup along with the cheese; or 3) sprinkle them on top when serving the soup. I personally love options #2 and #3!

very green pot of keto flu soup

Heat the soup again and add the freshly shredded cheddar cheese in batches, stirring until fully incorporated. TIP: Do NOT use pre-shredded cheese in this recipe; the anti-caking agents added to the pre-shredded cheese will cause clumps.

hand shredded cheddar cheese on top of a pot of keto flu soup

Season with additional salt and pepper if desired and serve!

side view of keto flu soup in a white bowl and saucer with hemp seeds on top

What are the Symptoms of the Keto Flu?

This helpful graphic shows you some of the symptoms you may experience with the keto flu:

 

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How Many Electrolytes You Need Daily on Keto vs. What’s in Keto Flu Soup

According to Diet Doctor, here is the recommended daily intake of the three main electrolytes:

  • Sodium: 3,000mg – 7,000mg a day
  • Potassium: 3,000mg – 4,700mg a day — the vast majority (98%!) of US adults consume too little potassium
  • Magnesium: 400mg a day

Here is what you will take in with a single serving of Keto Flu Soup:

  • Sodium: 1,196mg
  • Potassium: 878mg
  • Magnesium: 208mg

Note: These were calculated to the best of my ability using the brands I used, as noted in this post.

overhead view of keto flu soup in a white bowl on a white plate next to two more bowls of keto soup

Keto Flu Soup is Also Packed with Valuable Omega 3s

In addition to containing electrolytes, Keto Flu Soup is also packed with valuable Omega 3s thanks to the hemp seeds. Each serving of this soup contains a full serving of hemp seeds, which happen to contain 6,000mg of ALA Omega 3s, a whopping 375%-545% of the recommended daily value!

Some benefits of Omega 3s:

  • Can help reduce inflammation
  • Can help lower blood pressure
  • Can help reduce triglycerides

Keto Flu Soup Also Has an Amazing Macro Profile {Nutrition Facts}

I know, I know… this soup keeps getting better and better! 🙂 Keto Flu Soup actually almost fits the standard keto 75 fat/25 protein/5 carbs macronutrient ratio perfectly. Here is what it contains per serving:

  • 404 calories
  • 31g fat (70%)
  • 23g protein (23%)
  • 5.9g net carbs (7%)

How Much Keto Flu Soup Should I Consume a Day?

  • One serving a day, in addition to the rest of the foods you consume during the day, should do a great job of fulfilling your electrolyte needs.
  • If you’re just starting with keto, you could bump it up to one-and-a-half or two servings a day until you get through the transition phase.

How Big is a Serving of Keto Flu Soup?

This recipe produces about ten cups of soup. With six servings, each serving is about 1 2/3 cups. Each serving is quite substantial and filling!

three bowls of keto flu soup with one bowl half covered in hemp seeds

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I hope you love this easy low carb soup recipe! If you liked this post, I would so appreciate you giving it a share by using the social sharing icons. THANK YOU!

overhead view of keto flu soup in a white bowl on a white plate next to two more bowls of keto soup

Keto Flu Soup

Want to crush the "keto flu"? Make yourself a big pot of this tasty-and-effective Keto Flu Soup! It's specifically designed to deliver valuable electrolytes, which can help lessen the keto flu. Great for veteran ketoers too!
Print Pin Rate
Course: Dinner, Lunch
Cuisine: American, Western
Keyword: keto soup, low carb soup
Prep Time: 5 minutes
Cook Time: 40 minutes
Total Time: 45 minutes
Servings: 6
Calories: 404kcal

Ingredients

  • 3 tbsp salted butter
  • 1/2 cup onion chopped
  • 3 cups mushrooms chopped
  • 3 cups chicken stock (NOT broth!)
  • 3 cups unsweetened almond milk
  • 1 cup water
  • 1 1/2 tsp salt
  • 3/4 tsp pepper
  • 6 cups frozen, chopped spinach
  • 1 1/2 cups sharp cheddar, FRESHLY shredded (about 6 oz)
  • 18 tbsp hemp seeds (1 cup + 2 tbsp)

Instructions

  • Heat butter in a large, tall pot over medium-high heat. Add onion and mushrooms, stirring frequently until browned and softened, about 7-10 minutes.
  • Add chicken stock, almond milk, water, salt, and pepper, and bring to a boil on high.
  • Add frozen spinach, reduce heat to medium-high and cook for 8 minutes. Break spinach into chunks as it thaws.
  • Turn off the heat and let the soup cool for 10 minutes.
  • If you want to blend the hemp seeds into the soup, add them to the soup in this step. (See notes.)
  • Using an immersion blender or regular blender, carefully blend the soup until smooth, working in batches if necessary.
  • If using a blender, return soup to the pot.
  • Over medium heat, add the shredded cheddar cheese in batches, stirring until fully incorporated. (If stirring in the whole hemp seeds, do so at this step.)
  • Season with additional salt and pepper if desired. (If sprinkling the hemp seeds on top, sprinkle 3 tbsp on top of each bowl.)

Notes

  • There are three ways to incorporate the hemp seeds. You can: 1) Blend them until smooth with the rest of the soup ingredients; 2) Stir them in whole into the entire soup; or 3) Sprinkle them on top of each individual bowl (3 tbsp per bowl).
  • The chicken stock I use (Swanson Chicken Cooking Stock) contains 510mg sodium per one cup. If you use a chicken stock with less sodium, you’ll need to add more salt. Make sure you use chicken STOCK, not broth, to ensure a heartier flavor.
  • Do NOT use pre-shredded cheese in this recipe; the anti-caking agents added to the pre-shredded cheese will cause clumps.
  • Per serving: Sodium: 1,196mg / Potassium: 878mg / Magnesium: 208mg
Nutrition Facts
Keto Flu Soup
Amount Per Serving
Calories 404 Calories from Fat 279
% Daily Value*
Fat 31g48%
Sodium 1196mg52%
Potassium 878mg25%
Carbohydrates 9.5g3%
Fiber 3.6g15%
Protein 23g46%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition Disclaimer



Nutrition facts are included as a courtesy only. They are accurate to the best of our knowledge based on the ingredients and brands used, but their accuracy is not guaranteed. If applicable, sugar alcohols have already been removed from the total carb count.

Welcome! I’m Jessica.

On this blog, you’ll find recipes and tips that will help you live a delicious low-sugar and low-carb life. Thanks for visiting!

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