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Sopas keto: opciones (y qué evitar)

Las mejores opciones de sopas: elecciones bajas en carbohidratos, qué evitar y trucos para mantener la cetosis.

Yes, there are keto-friendly sopas options. The best: Chicken broth, Scrambled eggs, and Almond-flour fried chicken. Below, the list with each verdict and net carbs per serving.

Chicken broth

1 g net / 1 cup (240 ml)

Scrambled eggs

1 g net / 1 serving (2 eggs)

Almond-flour fried chicken

Almond-flour fried chicken

2 g net / 1 thigh or medium piece

Shirataki (konjac) noodle ramen

Shirataki (konjac) noodle ramen

2 g net / 1 bowl (shirataki noodles with broth)

Egg, spinach, and cheese frittata (crustless)

Egg, spinach, and cheese frittata (crustless)

2 g net / 1 standard serving (1/4 of the frittata)

Lettuce-wrapped burger

Lettuce-wrapped burger

2 g net / 1 burger (beef patty with lettuce)

Bone broth with leafy greens and celery

Bone broth with leafy greens and celery

3 g net / 1 cup

Chia and flax seed porridge

Chia and flax seed porridge

3 g net / 1 cup prepared (about 2 tablespoons chia + 2 tablespoons ground flax)

Low-carb quesadilla

Low-carb quesadilla

3 g net / 1 quesadilla (1 low-carb tortilla with cheese)

Keto cheesecake with almond flour crust and erythritol

Keto cheesecake with almond flour crust and erythritol

3 g net / 1 slice

Almond-flour or parmesan-breaded cutlet

Almond-flour or parmesan-breaded cutlet

3 g net / 1 serving (1 medium cutlet)

Meatballs without breadcrumbs (made with almond flour)

Meatballs without breadcrumbs (made with almond flour)

3 g net / 1 serving (4 medium meatballs)

Beef and low-carb vegetable soup

Beef and low-carb vegetable soup

4 g net / 1 bowl (1 1/2 cups)

Baked parmesan cheese nachos with guacamole

Baked parmesan cheese nachos with guacamole

4 g net / 1 serving (6 cheese chips with 3 tablespoons of guacamole)

Lettuce wrap

4 g net / 1 medium wrap

Sautéed tofu with mushrooms

Sautéed tofu with mushrooms

4 g net / 1 serving (1 cup)

Cauliflower or almond flour tamale

Cauliflower or almond flour tamale

5 g net / 1 medium tamale

Beef salpicón with low-carb vegetables

Beef salpicón with low-carb vegetables

5 g net / 1 plate (about 1 1/2 cups)

Almond flour empanada

Almond flour empanada

5 g net / 1 medium empanada

Caesar salad, no croutons, with extra chicken and parmesan

Caesar salad, no croutons, with extra chicken and parmesan

5 g net / 1 individual serving

Lettuce-wrap or almond-tortilla fajitas

Lettuce-wrap or almond-tortilla fajitas

5 g net / 1 serving (2 wraps with meat and veggies)

Beef stew with low-carb vegetables

Beef stew with low-carb vegetables

5 g net / 1 bowl (about 1 1/2 cups)

Caprese salad

5 g net / 1 individual serving

Crustless quiche or almond flour crust quiche

Crustless quiche or almond flour crust quiche

5 g net / 1 medium serving

Kebab plate with salad (no bread)

Kebab plate with salad (no bread)

6 g net / 1 standard plate (meat + salad)

Keto breaded cutlet with almond flour and sugar-free tomato sauce

Keto breaded cutlet with almond flour and sugar-free tomato sauce

6 g net / 1 medium cutlet with sauce

Cabbage or zucchini cannelloni

Cabbage or zucchini cannelloni

6 g net / 1 serving (2 cannelloni)

Zucchini and cauliflower egg omelet

Zucchini and cauliflower egg omelet

6 g net / 1 medium serving

Almond-crust vegetable tart (frittata)

Almond-crust vegetable tart (frittata)

6 g net / 1 serving

Almond flour or zucchini ravioli

Almond flour or zucchini ravioli

7 g net / 1 serving (about 8-10 pieces)

Zucchini noodles (zoodles) with sugar-free tomato sauce

Zucchini noodles (zoodles) with sugar-free tomato sauce

7 g net / 1 plate (1 cup of noodles with 1/2 cup of sauce)

Ceviche

7 g net / 1 serving (1 cup)

Beef stew with low-carb vegetables

Beef stew with low-carb vegetables

7 g net / 1 serving (1 bowl)

Cauliflower crust pizza

Cauliflower crust pizza

7 g net / 2 slices (1/4 of a medium pizza)

Salpicón

7 g net / 1 plate (1 serving)

Meat bowl with veggies and guacamole (no tortilla)

Meat bowl with veggies and guacamole (no tortilla)

8 g net / 1 bowl (1 serving)

Beef shawarma plate (no bread) with salad and yogurt or tahini sauce

Beef shawarma plate (no bread) with salad and yogurt or tahini sauce

8 g net / 1 standard plate

Zucchini ravioli

Zucchini ravioli

8 g net / 1 serving (about 6 pieces)

Cauliflower rice poke bowl

Cauliflower rice poke bowl

8 g net / 1 bowl (about 350 g)

Fried chicken

8 g net / 1 piece (thigh)

Zucchini lasagna

Zucchini lasagna

9 g net / 1 serving (1 square)

Shirataki or zucchini noodle pad thai

Shirataki or zucchini noodle pad thai

9 g net / 1 plate (about 350 g)

Chicken curry with coconut milk and cauliflower rice

Chicken curry with coconut milk and cauliflower rice

9 g net / 1 plate (1 serving)

Caesar salad

10 g net / 1 serving (1 plate)

Curry

10 g net / 1 serving (1 cup, without rice)

Meatballs

11 g net / 1 serving (4 medium meatballs)

Vegetable soup

16 g net / 1 bowl (1 1/2 cups)

Spanish potato omelet

Spanish potato omelet

16 g net / 1 medium serving (1/6 of the omelet)

Spanish omelette

Spanish omelette

16 g net / 1 serving (1/6 of the omelette)

Croquettes

17 g net / 1 serving (3 croquettes)

Milanesa

17 g net / 1 medium cutlet

Hot dog

21 g net / 1 hot dog with bun

Crustless sandwich

Crustless sandwich

21 g net / 1 double sandwich

Quesadilla

26 g net / 1 medium quesadilla

Milanesa napolitana

Milanesa napolitana

26 g net / 1 serving (1 medium milanesa)

Empanada

26 g net / 1 medium piece

Ham and cheese quiche

Ham and cheese quiche

26 g net / 1 serving

Shepherd's pie

27 g net / 1 serving (1 cup)

Vegetable tart

27 g net / 1 serving

Stew

27 g net / 1 plate (1 1/2 cups)

Tacos

29 g net / 2 tacos (with corn tortilla)

Lasagna

29 g net / 1 serving (1 medium square)

Falafel

30 g net / 1 serving (4 balls)

Choripán

30 g net / 1 unit

French toast

30 g net / 2 slices

Pizza

31 g net / 1 slice (1/8 of a medium pizza)

Hamburger

31 g net / 1 hamburger with bun

Pupusa

32 g net / 1 medium pupusa

Fajitas

33 g net / 1 assembled fajita (with flour tortilla)

Enchiladas

34 g net / 1 serving (2 enchiladas)

Cannelloni

35 g net / 1 serving (2 cannelloni)

Puchero

37 g net / 1 plate (1 standard serving)

Tamales

38 g net / 1 medium tamale

Locro

39 g net / 1 bowl (1 1/2 cups)

Wrap

39 g net / 1 wrap

Shawarma

42 g net / 1 piece

Gnocchi

43 g net / 1 serving (1 cup)

Pasta with sauce

Pasta with sauce

44 g net / 1 plate (1 cup of cooked pasta with sauce)

Nachos

44 g net / 1 serving (10-12 tortilla chips with cheese)

Risotto

44 g net / 1 plate (1 cup cooked)

Chicken and rice

Chicken and rice

50 g net / 1 plate (1 1/2 cups)

Burrito

53 g net / 1 medium burrito

Poke bowl

54 g net / 1 standard bowl

Kebab

54 g net / 1 unit

Ravioli

56 g net / 1 plate (approx. 200 g)

Paella

57 g net / 1 serving (1 plate)

Ramen

57 g net / 1 bowl

Sushi

58 g net / 1 roll (8 pieces)

Sorrentinos

59 g net / 1 serving (about 8 pieces)

Pad thai

71 g net / 1 plate (1 restaurant serving)

Frequently asked questions

Which sopas can I eat on keto?

On keto you can eat Chicken broth, Scrambled eggs, Almond-flour fried chicken, and Shirataki (konjac) noodle ramen, with few net carbs per serving.

Which sopas should I avoid on keto?

Better avoid Vegetable soup, Spanish potato omelet, and Spanish omelette: too many net carbs to stay in ketosis.

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