Carnivore Egg Drop Soup with Bone Broth Recipe | Keto | Paleo — The Keto Minimalist (2024)

I recently completed a 24-hour fast and wanted something not only easy to prepare and also easy to digest for my first meal.

This carnivore-friendly 3-ingredient egg drop soup recipe is perfect for breaking a fast, as part of a light meal, or quick snack on a carnivore, keto, or low-carb diet.

I've included seasoning and garnish options if you're not following a strict carnivore diet.

Best of all, this carnivore egg drop soup recipe takes just a few minutes to make and likely you have all the ingredients in your refrigerator, freezer, or pantry!

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Carnivore Egg Drop Soup with Bone Broth Recipe | Keto | Paleo — The Keto Minimalist (1)

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Egg drop soup is a savory Chinese soup that is commonly found in Chinese restaurants around the world. The soup is named after the process of adding beaten eggs to the broth, which creates thin strands or "ribbons" of egg in the soup.

Most egg drop soups contain cornstarch, which is a no-no on a carnivore diet. I wanted to make a version that is totally carnivore-compliant meaning it only contains animal products and salt.

I've also included some modifications to the recipe to make a slightly more flavorful egg drop soup if you follow a keto or low-carb diet.

Both versions of the recipe are tasty, use minimal ingredients, and can be prepared in just 15 minutes.

RELATED: These crispy, carnivore chafflescom/blog/crispy-keto-chaffles-recipe-carnivore-1-carb-gluten-free pair well with carnivore egg drop soup!

Carnivore Egg Drop Soup with Bone Broth Recipe | Keto | Paleo — The Keto Minimalist (2)

Why is egg drop soup made with bone broth a good food to break a fast?

Egg drop soup made with bone broth is a good choice to break a fast for several reasons.

First, bone broth is rich in nutrients, such as collagen, amino acids, and minerals, which help nourish the body after a period of fasting. It's also very easy to digest, which can be beneficial for those who may have sensitive digestive systems after a long fast.

Second, egg drop soup is a low-carbohydrate and low-fat soup, making it easy on the digestive system. The eggs in the soup provide a good source of protein, which can help to rebuild muscle tissue that may have been broken down during the fasting period.

RELATED: CLICK HERE to see all carnivore posts and recipes, including my results on carnivore.

Ingredients used in Carnivore Egg Drop Soup

If you follow a strict carnivore diet, you can make a delicious egg drop soup with just three ingredients: chicken bone broth, eggs, and salt.

If you follow a ketogenic or low-carb diet, this soup uses a few additional ingredients to add flavor (coconut aminos, sesame oil, and black pepper) and green onions make a pretty and crunchy garnish for the soup.

Nutrition Information

Carnivore Egg Drop Soup contains less than 1 gram of carbohydrates.

Egg drop soup (without the keto modifications) is perfect for a strict carnivore diet. The recipe makes 4 servings.

Each serving contains:

  • 116 calories

  • 15 grams of protein

  • 0.4 grams of carbohydrates

  • 5 grams of fat

Keto Egg Drop Soup contains

With the additional ingredients (sesame oil, coconut aminos, black pepper, and green onion), this egg drop soup is keto-friendly and low-carb with less than one gram of carbohydrate per 1-cup serving.

Each serving contains:

Keto Egg Drop Soup is gluten-free, dairy-free, grain-free, and paleo.

Carnivore Egg Drop Soup with Bone Broth Recipe | Keto | Paleo — The Keto Minimalist (4)

Nutrition information calculated with MyFitnessPal.

How do you store egg drop soup?

Leftover egg drop soup may be stored in an airtight container in the refrigerator for up to three days. To reheat the soup, simply warm it up in a pot on the stove over low heat, stirring occasionally until heated through. Be careful not to overheat the soup or it may become too thick or curdled.

If you want to freeze egg drop soup, it's best to do so before adding the eggs. To freeze the soup, let it cool to room temperature, then transfer it to a freezer-safe container or bag and label it with the date. When you're ready to eat the soup, thaw it in the refrigerator overnight, then reheat it on the stove over low heat. Once the soup is heated through, you can slowly pour in beaten eggs while stirring gently to create the signature egg ribbons.

I freeze extra chicken bone broth (and all leftover soups) in Souper Cubes. They are silicone freezing trays that allow you to freeze soups (or other foods) in perfect portions. They are a game changer and I first saw them on Shark Tank!

Carnivore Egg Drop Soup with Bone Broth Recipe

keto egg drop soup recipe, carnivore egg drop soup recipe, easy egg drop soup

soup

Asian

Yield: 4

Author: The Keto Minimalist

Carnivore Egg Drop Soup with Bone Broth Recipe | Keto | Paleo — The Keto Minimalist (5)

3-Ingredient Carnivore Egg Drop Soup Recipe | Keto | Paleo

Prep time: 5 MinCook time: 10 MinTotal time: 15 Min

This carnivore-friendly egg drop soup recipe is perfect for breaking a fast, as part of a light meal, or quick and nutritious snack on a carnivore, keto, or low-carb diet.

Ingredients

Ingredients (Strict Carnivore)

Optional Ingredients for Keto/Low-Carb

Instructions

Instructions for Carnivore Egg Drop Soup

  1. Heat the bone broth and salt in a saucepan over medium-high heat until it comes to a boil.
  2. In a small bowl or Pyrex 2-cup measuring cup, whisk the eggs with a fork.
  3. Reduce heat to medium-low. Slowly pour the egg mixture into the saucepan while stirring the broth in one direction with a spoon or ladle, until the eggs are cooked and form ribbons, about 2-3 minutes.
  4. Serve hot.

Instructions for Keto Egg Drop Soup

  1. Heat the bone broth in a saucepan over medium-high heat until it comes to a boil.
  2. Stir in coconut aminos, sesame oil, turmeric, salt, and pepper. Reduce heat to medium-low.
  3. In a small bowl or Pyrex 2-cup measuring cup, whisk the eggs with a fork.
  4. Slowly pour the egg mixture into the saucepan while stirring the broth in one direction with a spoon or ladle, until the eggs are cooked and form ribbons, about 2-3 minutes.
  5. Divide the soup among four bowls and top with sliced green onions.

Nutrition Facts

Calories

116

Protein

15 g

Fat

5 g

Carbs

0.4 g

Net carbs

0.4 g

Nutritional information is for one-fourth of the carnivore recipe and is calculated by MyFitnessPal.

The keto version (with additional ingredients) has 129 calories, 15 grams of protein, 0.8 grams of carbohydrates, and 6 grams of fat.

Carnivore Egg Drop Soup with Bone Broth Recipe | Keto | Paleo — The Keto Minimalist (2024)

FAQs

Does bone broth keep you in ketosis? ›

Bone broth is low in calories, high in fat, and virtually carb-less, making it an extremely keto-friendly food. High-quality bone broth is also rich in bioavailable nutrients, so consuming it can reduce the risk of malnourishment that can come from avoiding or limiting certain foods.

Does bone broth help with keto flu? ›

“The No. 1 reason you experience those flu symptoms on keto is because you need more electrolytes. Bone broth is naturally really rich in electrolytes, and the glycine in it has the added benefit of helping us create more bile, which you need when you're eating a high-fat diet; it helps you break down fat.

Does bone broth have carbs? ›

Bone broth generally has between 0 and 3 grams of carbs per cup or serving. This is why you need to do your research as many brands say they are keto friendly but actually have carbs and sugar.

Will I lose weight if I drink bone broth everyday? ›

Bone broth can be a part of a healthy weight loss regime. It is loaded with protein—about 10 grams per serving—that can help you feel full for longer. This extra protein can also assist in building lean muscle mass, which in turn enables your body to burn more calories throughout the day.

What are the cons of bone broth diet? ›

Other side effects
  • Stomach upset.
  • Increased bowel movements.
  • Inflammatory bowel syndrome (may trigger IBS)
  • Bloating.
  • Constipation.
  • Nausea.

How does the 21 day bone broth diet work? ›

The bone broth diet is a 21-day plan that involves eating Paleo for five days and fasting for two. During the five days of eating Paleo, you drink anywhere from one to three cups of bone broth. On the fasting days, you have three to six cups of bone broth.

Will bone broth break a keto fast? ›

Bone broth contains 40 - 50 calories per cup; therefore, it will break your fast. However, just because bone broth breaks a fast doesn't mean it's a bad inclusion during intermittent fasting. Taking bone broth during intermittent fasting can help you enter a metabolic state known as ketosis.

Which broth is best for keto? ›

Bone broth is a staple of the keto diet and the Primal lifestyle. It's easy to make, minimizes food waste, and contains many vitamins and nutrients, including calcium, vitamin A, and iron.

What does Mayo Clinic say about bone broth? ›

Bone broth is a good choice to include in your diet along with all the other foods that fight inflammation. Organic chicken or beef bone broths (or make your own) have many beneficial nutrients that will help improve bones and joints, along with all the other benefits.

Is bone broth a carnivore? ›

Made from just bones, water, and salt. No added flavor from vegetables, herbs, or spices so carnivores can sip to their heart's delight or add this to any meal. FOND Bone Broth is here to support you and your lifestyle too.

Which bone broth is the healthiest? ›

What kind of bone broth is healthy to drink? Non-gmo beef or chicken bone broth is the healthiest option to drink. Beef and chicken are both great options because they are high in protein, collagen, gelatin and amino acids for gut health and skin hydration.

Does bone broth spike sugar? ›

Bone broth provides glycine, contains zero carbohydrates, and is a good protein source. This combination leads to stable glucose levels. Bone broth will not raise glucose levels and may help boost the intake of naturally-occurring glycine.

Does bone broth spike insulin? ›

02: Supports Weight Loss & Blood Sugar Regulation

Bone broth also contains glycine which increases the effect of insulin, the main hormone involved in regulating our blood sugar levels. This ensures our cells use the glucose efficiently as fuel rather than converting and storing it as fat.

What does bone broth do while fasting? ›

Beyond the benefits for your digestive tract, a bone broth fast supports autophagy, a process of cellular cleanup regulated by the immune system and stimulated at times of calorie restriction (CR) or time restricted eating (TRE).

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