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Substitutions for Low-Carb, Low-Fat Recipes That Deliver on Flavour

There’s nothing quite like a good soup to keep the chill of autumn or winter at bay—especially if you’re trying to cure a stuffed nose or nurse a cold! Even now you can probably perfectly imagine the sensation of warm, flavorful steam rising from a bowl of good old fashioned chicken noodle, or whatever your go-to soup may be. But if you’re trying to shake up your diet with some low carb, low fat recipes, you may be shocked to discover that plenty of your favorite soups are rich in carbs. “How can that be?” you may ask, “It’s practically just water with tasty bits in it!” But from noodles and potatoes to rich, creamy chowders, it’s easy for the carb count to stack up quickly before you even realize it!

With a few of the following substitutions, you can easily transform your favorites into effortless low-carb soup recipes:

Shirataki Noodles

These thin noodles are typically made either from yams or tofu—the former has absolutely no carbohydrates in it, while the latter has a very minimal amount, making both of them popular components of many low-carb, low-fat recipes both in their native Japan and in North America. These can be used in traditional Japanese recipes (their cuisine is full of delicious soups) or even as a substitute in chicken noodle soup.

Zucchini Noodles

For a heartier alternative to noodles, zucchini has become a staple of many low-carb soup recipes, like the aforementioned chicken noodle, or any other recipe that calls for pasta noodles. Thinly sliced and cooked, zucchini takes on a similar consistency and delivers plenty of flavor, but it’s healthier and free from carbs, making it an obvious favorite for many.

Cauliflower Rice

Next to pasta noodles, rice is another big culprit that adds unwanted carbs to your soup. Those grains may seem tiny and harmless, but they add up quickly! For a tasty, filling solution, try cauliflower. Trust us, after a few bites, you won’t notice or even care about the difference. All you need is a blender or food processor, and voilà—cauliflower rice for your enjoyment.

Cauliflower Chowder

For those who love a thick, hearty, and creamy soup, there’s nothing quite like a chowder—or is there? Many chowders are thickened with carb-heavy crackers, biscuits, or diced potatoes, making them some of the most carb-heavy soups by far. Fortunately, as with many low-carb, low-fat recipes, cauliflower comes to the rescue again! From clam chowder to bacon and cheddar chowder, cauliflower can help thicken your base to a dense, creamy consistency.

Do you have a favorite low carb soup recipe of your own?