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Keto Italian Wedding Soup

Emily Carter
This Keto Italian Wedding Soup features juicy vegan “meatballs,” wilted greens, and a herbaceous broth that’s warm, comforting, and totally carb-conscious.
Print Recipe
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 4 servings
Calories 225 kcal

Ingredients
  

For Vegan “Meatballs”:

  • 1 cup cooked lentils
  • 1/2 cup almond flour
  • 1 tbsp flaxseed meal mixed with 2.5 tbsp water
  • 2 tbsp nutritional yeast
  • 1 tsp garlic powder
  • 1/2 tsp oregano
  • Salt and pepper to taste

For the Soup:

  • 1 tbsp olive oil
  • 1 small onion diced
  • 2 cloves garlic minced
  • 4 cups low-sodium vegetable broth
  • 1 cup chopped kale or spinach
  • 1 tsp dried basil
  • 1/2 tsp thyme
  • 1 tbsp lemon juice optional
  • Salt and pepper to taste

Instructions
 

  • Preheat oven to 375°F. Line a tray with parchment because we’re classy like that.
  • In a bowl, mash lentils and mix with almond flour, flax egg, yeast, garlic powder, oregano, salt, and pepper.
  • Roll into small balls, place on tray, and bake for 15–20 minutes until golden and slightly firm.
  • Meanwhile, heat olive oil in a soup pot over medium heat and sauté onion and garlic until fragrant and nosy neighbors ask what’s cooking.
  • Pour in broth, stir in basil and thyme, and bring to a gentle simmer.
  • Add chopped kale (or spinach if you’re rebellious) and cook until it softens like your ex’s apology texts.
  • Gently add baked “meatballs” and let them bathe in the glorious broth for another 5 minutes.
  • Finish with lemon juice, taste, and adjust salt or sass accordingly.
  • Serve hot and don’t forget a smug smile—it’s THAT good.

Notes

🧾 Nutritional Values (Per Serving)

  • Calories: 225
  • Total Fat: 11g
  • Saturated Fat: 1.5g
  • Carbohydrates: 18g
  • Fiber: 6g
  • Protein: 10g

💊 Vitamins & Minerals (Per Serving)

  • Iron: 20%
  • Vitamin A: 30%
  • Vitamin C: 25%
  • Calcium: 10%
  • Magnesium: 12%

💁‍♀️ Additional Tips to Enhance Flavor

  • Toast the lentils slightly before mashing—because even legumes deserve a little crunch.
  • Add a splash of white wine to the broth for full Italian aunt energy.
  • Use baby kale if you want tender greens with zero bitterness (just like how we like our friends).
  • Top with crushed red pepper flakes if you're feeling feisty.
  • Prep the “meatballs” ahead for weekday magic in under 30 minutes.