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Keto Chicken and Mushroom Soup

Emily Carter
A rich and creamy plant-based soup featuring mushrooms and tofu “chicken,” seasoned to perfection and completely free from animal products and excess carbs.
Print Recipe
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 4 servings
Calories 185 kcal

Ingredients
  

“Chicken” Base:

  • 1 block extra-firm tofu 14 oz, pressed and cubed
  • 1 tbsp olive oil
  • 1 tsp garlic powder
  • ½ tsp onion powder
  • ½ tsp paprika
  • Salt and pepper to taste

Soup Base:

  • 1 tbsp olive oil
  • 1 small onion chopped
  • 3 garlic cloves minced
  • 2 cups cremini or button mushrooms sliced
  • 4 cups vegetable broth
  • 1 cup unsweetened coconut milk or almond milk for lighter version
  • 1 tbsp nutritional yeast
  • 1 tsp dried thyme
  • 1 tbsp lemon juice
  • Salt and pepper to taste

Instructions
 

  • Prepare Vegan “Chicken”: Heat olive oil in a skillet. Toss tofu cubes with garlic powder, onion powder, paprika, salt, and pepper.
  • Sauté tofu until golden and slightly crispy, about 8 minutes. Remove from heat and set aside.
  • Start the Soup: In a large pot, heat oil. Sauté onion and garlic until soft and dramatic-smelling, about 4 minutes.
  • Add mushrooms and thyme. Cook until mushrooms soften and release all their theatrical moisture, about 7 minutes.
  • Pour in broth and coconut milk. Stir like you mean it.
  • Add nutritional yeast, lemon juice, salt, and pepper. Simmer for 10 minutes on low heat.
  • Blend half the soup for creaminess (optional), then return it to the pot like it never left.
  • Add crispy tofu “chicken” into the soup and let it soak in all that flavorful magic for 3–5 minutes.
  • Taste, adjust seasoning, and ladle into bowls like the kitchen goddess you are.

Notes

🔍 Nutritional Values (Per Serving)

  • Calories: 185
  • Total Fat: 10g
  • Saturated Fat: 3g
  • Carbohydrates: 8g
  • Fiber: 3g
  • Protein: 12g

💊 Vitamins & Minerals (Per Serving)

  • Vitamin D: 20%
  • Iron: 18%
  • Vitamin B6: 15%
  • Magnesium: 12%
  • Zinc: 10%

💁 Additional Notes/Tips

  • Want extra protein? Add edamame or hemp seeds.
  • Go wild with fresh herbs like parsley or dill for a glam garnish.
  • Add a swirl of vegan cream for that bougie swirl.
  • Tofu too basic? Swap with tempeh or seitan cubes.
  • Freeze leftovers — future you will thank you with a spoon in hand.