One thing that I often miss on keto is a good soup. Lobster bisque ranks as one of my favorites, but has always been off limits due to the carb load and glycemic index of some of the ingredients. Thankfully with a bit of work (and lots for failures) I was able to create this recipe for a keto lobster bisque soup. It delivers all of the creamy seafood flavor with a fraction of the carbs and about half the time. Enjoy!
Prep Time: 10 minutes
Cook Time: 30 minutes
Servings: 4
Macros per serving:
Calories: 437
Fat: 32g (77%)
Protein: 14g (15%)
Net Carbs: 8g (8%)
Total Carbs: 9g
Fiber: 1g
Ingredients:
(Ingredients can be purchased by clicking on the green link)
2 Lobster Tails (4 ounce, 113g each )
4 Tablespoons (57g) Butter
1 Medium Onion, diced
2 Ribs Celery, chopped
1 Teaspoon Thyme, dried or fresh
1 Teaspoon Tarragon, dried or fresh
1 Tablespoon (3 cloves) Garlic, minced
2 Tablespoons Tomato Paste
1/8 Teaspoons Red (Cayenne) Pepper, ground
1/2 Teaspoon Black Pepper, ground
1 Teaspoon Pink Himalayan Sea Salt
1/4 Teaspoon Xanthan Gum
1 Teaspoon Gelatin (I use beef gelatin)
1 Cup (235ml) Dry White Wine (I use Sauvignon Blanc)
4 Cups (950ml) Seafood/Lobster Stock (This can be made or purchased)
1 Cups (235ml) Heavy Whipping Cream
Ingredients purchased through Amazon affiliate links support the site. See Affiliates page for more information.
Let's Do this!
In a medium size sauce pan bring about 4.5 cups of water to a boil. Note- the amount of water is only important if you intend to make your own stock. If using a store bought stock, just make sure it's enough water to cover the lobster tails.
Add the lobster tails to the boiling water and cook for 5-7 minutes.
Remove the meat from the shells. Don't forget to devein it at some point! If you are making your own lobster stock, return the empty shells to the boiling water for 30-45 minutes. Otherwise, discard the water.
In a large pot, melt the butter over medium heat.
Add the celery, onions, thyme, and tarragon. Cook until tender.
Add the garlic and tomato paste. Stir well to coat the vegetables.
In a small bowl, combine the red pepper, black pepper, salt, xanthan gum, and gelatin. Mix well. This prevents our thickening agents from clumping.
Pour the spice mixture into the pot and stir to combine. The liquid in the pot should thicken.
Add the wine and seafood stock (or lobster stock from step 3). Mix to combine.
Simmer for about 20 minutes. The onion and celery should be very tender.
Using an emersion blender (or regular blender if the manual allows it), blend the mixture until smooth. Taste periodically to ensure that it is not grainy. If it feels grainy, blend more.
Stir in the heavy whipping cream.
Chop the lobster into bite sized pieces.
Add the lobster to the soup and serve immediately.