Green Goddess Keto Flu Soup

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  • prep time

    prep time

    15 min

  • cook time

    cook time

    20 min

  • ready time

    ready time

    35 min

Green Goddess Keto Flu Soup

This Keto flu soup is the perfect recipe to incorporate when switching to a low carb lifestyle. Loaded with electrolyte-rich foods, this soup is energizing, hydrating, and nutritious. Green vegetables like spinach, kale, and peas are high in sodium, potassium, and magnesium, making them ideal for Keto flu recipes. You can enjoy this soup for lunch or dinner; it is also excellent for meal prep.

What is Keto flu?

When beginning a ketogenic diet, it is common to experience the Keto flu. The Keto flu is a set of symptoms experienced by beginners transitioning to a Keto diet. It has symptoms similar to any other flu and comes about due to the body adapting to a Low-Carb high-fat diet. Abruptly reducing carb intake automatically signals the body to burn fat for energy instead of carbs, hence entering ketosis. The drastic reduction in carbs can shock the body hence cause symptoms such as brain fog, headaches, fatigue, body pain, nausea, dizziness, and mood swings. Symptoms of the Keto Flu can last from 2 days up to 2 weeks, depending on the individual’s adaptability to the Keto diet. It is worth noting that the symptoms and recovery time actually vary from person to person.

Can you prevent the Keto flu?

Making any dietary changes, like switching to a Keto diet, requires gradual steps and time. To make your transition to a Keto diet smoother, try making small changes over a period of time, that way, your body has the necessary nourishment and time it needs to fully adapt to ketosis. First, slowly decrease your carb intake whilst gradually increasing your fat intake. Second, try sticking to a regular meal schedule, which will ensure steady energy levels and smoother digestion. Plan your meals ahead of time to ensure you fuel your body with the necessary nutrients before putting it through major dietary changes. Lastly, stay hydrated, and eat foods rich in fiber, such as vegetables and fruits, as well as high protein options.

Can you customize this green goddess Keto flu soup?

Absolutely! In case you are running low on some of the vegetables mentioned in this recipe, you can substitute them by doubling the amount of the vegetables you have on hand. For instance, replace 2.5 cups of kale with 2.5 cups of collard greens. Alternatively, substitute the fresh leafy greens for the frozen kind. Instead of using dairy cooking cream, you can use full-fat coconut milk or coconut cream. Also, to boost the flavors in the soup, use stock (vegetable stock or chicken stock) instead of plain water. Similarly, you can also add one bouillon cube, just remember to reduce the salt since bouillon cubes are usually already salted.

  • Net Carbs

    4.8 g

  • Fiber

    3.1 g

  • Total Carbs

    8 g

  • Protein

    3.9 g

  • Fats

    12.4 g

149 cals

Green Goddess Keto Flu Soup

#1 Low Carb & Keto Diet App Since 2010

Track macros, calories, and access top Keto recipes.

Download on the App Store
Get in on Google Play


  • Extra virgin olive oil

    Extra virgin olive oil

    1 tbsp

  • Onion


    0.25 medium - 2 1/2" diameter

  • Celery


    1 small - stalk - 5" long

  • Leeks, cooked

    Leeks, cooked

    0.25 each

  • Garlic


    2 clove

  • Ginger


    0.5 slice - 1" diameter

  • Cumin, ground

    Cumin, ground

    1 tsp

  • Cinnamon


    0.5 tsp

  • Oregano, ground

    Oregano, ground

    0.5 tsp

  • Salt


    1 tsp

  • Black pepper

    Black pepper

    0.5 tsp

  • Cauliflower, cooked from fresh

    Cauliflower, cooked from fresh

    1 cup, cut pieces

  • Peas


    0.25 cup

  • Water


    900 ml

  • Kale


    2.5 cup

  • Spinach


    2.5 cup

  • Lemon juice

    Lemon juice

    1 tbsp

  • Heavy cream

    Heavy cream

    0.33 cup

  • Hemp


    1 tbsp

  • Mint Leaves

    Mint Leaves

    5 g

Recipe Steps

steps 4

35 min

  • Step 1

    Finely chop the onions and leeks and mince the ginger and garlic. In a pot over medium heat, sauté the onion, garlic, ginger, leek, and celery in olive oil until softened. Then, add in the cumin powder, cinnamon, and oregano and toast for about 1 minute until fragrant.
    Step 1
  • Step 2

    Roughly chop the cauliflower and add along with the salt, black pepper, and water. Cover with a lid and let it simmer for about 8 minutes until the cauliflower is fork-tender. Add the frozen peas. Cover and let it simmer for about 3 minutes.
    Step 2
  • Step 3

    Turn the heat off. Transfer the mixture into a heat-safe blender, and add in the cream, chopped kale, and spinach. Blend on high speed until smooth. Preferably, you can use an immersion blender. It works just as well.
    Step 3
  • Step 4

    Serve this green goddess Keto flu soup in a bowl, garnish with a swirl of cream, mint leaves, and some hemp seeds and enjoy! Store any leftover soup in an airtight container in the fridge for up to 3 days, reheat whenever you are ready to enjoy and serve hot.
    Step 4

Comments 3

  • JumboQuail

    JumboQuail a year ago

    Disgusting name for a bowl of soup.

    • UnbelievableArugula754151

      UnbelievableArugula754151 a year ago

      But was it good and did it help you?

  • manderson4510

    manderson4510 a year ago

    This soup was full of warm, comfort food goodness. Such an unexpected surprise. Absolutely delicious.