Easy Tomato Feta Soup Recipe - Low Calorie, Low Carb, Keto (2024)

FAQs

Is feta cheese allowed on keto diet? ›

Over all the hundreds of cheeses that are available, the best ones for a keto diet include: cheddar, blue cheese, goat's cheese, feta, halloumi, cream cheese and cottage cheese. Cheese should be eaten in moderation as part of a balanced diet.

This recipe for Keto copycat Campbell's Tomato Soup is the ultimate comfort food, but with only 86 calories and 4g net carbs.

"Fresh tomatoes are fine when you're on a very low-carb diet like keto, but they're still higher in carbs than, say, leafy green vegetables," says Spritzler. "With tomato soup, the natural sugars and carbs are much more concentrated — so in general, you'll want to avoid it if you're really limiting your carbs."

Any type of cheese can be included on the keto diet, as long as total dietary carbohydrate intake remains low enough to keep the body in nutritional ketosis (using stored fat instead of carbohydrate to fuel the brain and body).

Feta Cheese

Carbs per serving: Per ¼ cup of crumbled feta cheese, 1.5 grams of carbs (none of that is fiber, so it's 1.5 grams net). Per ¼ cup, you'll also get 4 grams of protein and 6 grams of fat.

Trader Joe's Tomato Feta Soup (1 cup) contains 15g total carbs, 12g net carbs, 7g fat, 5g protein, and 130 calories.

There are 205 calories in 2 cups of Tomato Soup. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet.

Nutrition Information

A one-ounce (28-gram) serving of feta cheese contains: Calories: 76. Protein: 5.3 grams. Fat: 5.3 grams.

Are tomatoes ok on keto? ›

Can you eat tomatoes on the keto diet? "Tomatoes are keto," says Abby Langer, R.D., author of Good Food, Bad Diet. "They're low in carbs, so they fit perfectly into keto." One whole medium tomato contains roughly 5 grams of carbohydrates, of which 1.5 grams are fiber and 3 grams are sugar.

Helpful for weight loss: While there's nothing magical in tomato soup or tomato juice that can make someone lose weight, tomatoes' relatively low calorie count and high nutritional value make them an ideal component to any diet.

Cucumber is another popular salad vegetable. It contains many essential nutrients, including vitamin K. Cucumber is also suitable for the keto diet, as its carb content is just 3.63 g per 100 g. To make the carb content lower, a person can peel the cucumber before eating it.

You do not have to limit vegetables if you are on the keto diet or are considering it. Plenty of low-carb vegetable options include arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes.

Tomatoes themselves are a good source of fiber and have a low glycemic index (GI), which means that they are less likely to cause a rapid spike in blood sugar levels. However, many tomato soups contain added sugar, salt, and unhealthy fats, which can all raise blood sugar levels.

The best keto cheeses include cheddar, Gouda, goat cheese, and blue cheese, while the worst are cottage cheese and low fat and processed varieties. If you're following the keto diet or know someone who is, be sure to keep these cheeses in mind to promote ketosis and meet dietary goals.

Cheeses like THE BIG MOO are your best Keto bet because it is full fat. Full fat cheeses have lower lactose content and less than 1 g of carbs per serving. As a rule of thumb, soft cheeses may be less keto cheese friendly than hard cheeses because they have more lactose (a kind of sugar).

Olives are a great source of fat whilst remaining incredibly low in carbohydrates, in every 100g of olives there is only around 3 net carbs. They are the perfect way to fill yourself up whilst on a keto diet, either as a light snack or even on top of salads.

For example, cheddar cheese has less than 1g carbs, 9g fat, and 7g protein while gouda cheese has less than 1g carbs, 8g fat, and 7g protein per serving. That means it's okay to have up to three servings of gouda or cheddar and still say within your daily keto carb limit of 20-50 grams[*].