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Home / Recipes / Turkey

Cream of Turkey Soup with Cabbage and Kale for Atkins

By Lisa MarcAurele · Nov 16, 2022 · 4 Comments

940 shares
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Easy cream of turkey soup with cabbage and kale recipe

A dairy-free cream of turkey soup with cabbage and kale that's low in carbs and keto friendly. It's a great recipe for Sunday meal prep when following an Atkins lifestyle.

This is a sponsored conversation written by me on behalf of Atkins. The opinions and text are all mine.

Easy cream of turkey soup with cabbage and kale recipe
Article Index
  • Cream of Turkey Soup with Cabbage and Kale Recipe
  • Recipe

Over the weekend, I prepped some meals for the upcoming week. I'll be heading to a conference so I wanted to make sure my family had some healthy foods to eat while I'm gone.

Are you finding that you get too busy to cook during the work week? If so, you definitely take time over the weekend for meal prepping.

I've been working two jobs for a few years now, so I do the majority of my cooking on Sunday. This last weekend, I made up a batch of cream of turkey soup with cabbage and kale.

Although keto is super popular right now, I've been following more of an Atkins 40 approach. It's an eating plan where people consume 40 net carbs per day.

Atkins is a keto way of eating, but I find it's a "better" keto diet because it offers a wide range of food choices to balance your micronutrients. You can read more here on how Atkins compares to the "classic" ketogenic diet.

And, Atkins recently announced an even more flexible way of low carb eating called Atkins 100. This new plan allows people to consume 100 grams of net carbs a day.

How to make an easy cream of turkey soup with cabbage and kale

Foundation vegetables are where the majority of carbs are consumed on Atkins. You can see a list of these vegetables and other acceptable foods for Atkins 40 here.

This simple cream of turkey soup with cabbage and kale fits in with all the Atkins plans. Even the original Atkins 20 where people only consume 20 net grams of carbs per day.

For a bowl of the soup, it's only 6 grams net carbs. And, it's a healthy meal that includes foundation vegetables.

A lot of people have the misconception that the Atkins low carb eating plan is unhealthy because it's based on eating meats and fats. But, vegetables are a key part of the plan.

In fact, those following the Atkins plan typically eat more vegetables than the those on the standard American diet. However, the vegetables consumed are those that contain the least amount of net carbs.

If you're interested in learning more about the Atkins low carb lifestyle, I recommend reading the book, "Atkins: Eat Right Not Less." The book contains everything you need to get started with an Atkins low carb lifestyle.

Dairy free cream of turkey soup with cabbage and kale

The "Atkins: Eat Right Not Less" book also contains 100 mouthwatering recipes that fit any of Atkins lifestyle plans. And, you can bet they are as delicious as this cream of turkey soup with cabbage and kale.

Prepping meals on the weekend makes it super easy to stick to an Atkins eating plan. Another idea for Sunday meal prep is to bake up a batch of Atkins Café Caramel Shake Breakfast Muffins which are perfect for mornings on the run.

I'm also a fan of casseroles as they are easy and the leftovers reheat well. My low carb chicken enchilada casserole and keto lasagna are two of my favorites.

I like to add Atkins foundation vegetables into my meals. Sometimes, I skip them at breakfast, but lunch and dinner always include veggies.

On Atkins, it's recommended to eat a minimum of 12 to 15 net grams of carbs from vegetables. Depending on the vegetables you choose, you should be able to eat 6 to 8 servings of vegetables a day.

As you can see, there's a heavy emphasis on eating vegetables on the Atkins eating plans. It's not just filling up on protein and fats. Those on an Atkins lifestyle eat plenty of vegetable rich meals like this cream of turkey soup with cabbage and kale.

Paleo cream of turkey soup with cabbage and kale

To make following an Atkins lifestyle even easier, there's free tools and resources offered at the Atkins website. There's even a free mobile carb counter & meal tracker app!

Using a mobile app is an easy way to track your daily macros. When I went back to a low carb lifestyle in 2010, having a mobile app was key to staying on track.

Since I've been following the low carb lifestyle for a long time, I don't bother tracking my macros any more. Instead, I focus on keeping my meals at or below 15 grams of net carbs.

But, if you're just getting started, I recommend tracking your macros so you can see how you're doing. You may need to make changes, especially if you are in a weight loss phase of the low carb lifestyle.

Just remember that Atkins isn't a diet just to lose weight. It's a lifestyle change that you should continue for life.

Cream of Turkey Soup with Cabbage and Kale Recipe

cream of turkey soup with cabbage and kale in 3 bowls and 3 spoons

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Recipe

cream of turkey soup with cabbage and kale

Cream of Turkey Soup with Cabbage and Kale

5 from 1 vote
A dairy-free cream of turkey soup with cabbage and kale that's low in carbs and Atkins friendly. It's a great recipe for Sunday meal prep when following an Atkins lifestyle.
Prep Time:10 minutes mins
Cook Time:40 minutes mins
Total Time:50 minutes mins
Course: Main Course
Cuisine: American
Print Pin Review Recipe Save Recipe View Collections
Servings: 8 people
Calories: 191

Ingredients

  • 2 tablespoons coconut oil
  • 1 small onion chopped
  • 2 ribs celery
  • 3 cloves garlic minced
  • 13.5 ounces coconut milk 1 can
  • 1 ½ cups radishes chopped
  • 2 cups turkey cooked and cubed
  • 1 quart turkey broth 32 fluid ounces
  • 3 sprigs fresh thyme leaves
  • 1 teaspoon sea salt
  • ⅛ teaspoon ground black pepper
  • 8 ounces cabbage sliced thin
  • 5 ounces kale roughly chopped
US Customary - Metric

Instructions

  • In Dutch oven or large pot, melt coconut oil over medium high heat. Sauté onions and celery in hot oil until onions are translucent. Add in garlic and cook until fragrant.
  • Add in coconut milk and heat until it's completely liquefied. Stir in radishes and turkey. Pour in turkey broth.
  • Season with thyme, salt, and pepper. Bring to a boil, then cover and simmer for 15 minutes.
  • Uncover and add cabbage and kale. Cover and cook for an additional 5 minutes.

Notes

Net Carbs per Serving: 6g

Low Carb Sweeteners | Keto Sweetener Conversion Chart

Nutrition

Serving: 1bowl | Calories: 191 | Carbohydrates: 7g | Protein: 8g | Fat: 15g | Saturated Fat: 12g | Cholesterol: 17mg | Sodium: 786mg | Potassium: 484mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1875IU | Vitamin C: 45.5mg | Calcium: 71mg | Iron: 2.6mg

Additional Info

Net Carbs: 6 g | % Carbs: 12.6 % | % Protein: 16.8 % | % Fat: 70.7 % | SmartPoints: 8
Values
Array
(
    [serving_size] => 1
    [calories] => 191
    [carbohydrates] => 7
    [protein] => 8
    [fat] => 15
    [saturated_fat] => 12
    [cholesterol] => 17
    [sodium] => 786
    [potassium] => 484
    [fiber] => 1
    [sugar] => 1
    [vitamin_a] => 1875
    [vitamin_c] => 45.5
    [calcium] => 71
    [iron] => 2.6
    [serving_unit] => bowl
)

Notes on Nutritional Information

Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.

Copyright

© LowCarbYum.com - Unauthorized use of this material without written permission is strictly prohibited unless for personal offline purposes. Single photos may be used, provided that full credit is given to LowCarbYum.com along with a link back to the original content.

 

 
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Reader Interactions

Comments

  1. Donna Zering

    February 08, 2019 at 11:42 am

    the soup looks delishes, i have allergies to radishs cabbage what other veggies could i use and cant use garlic help!!! donna zering

    Reply
    • Lisa MarcAurele

      February 09, 2019 at 7:54 am

      What about leafy greens like spinach or lettuce instead of cabbage. I've used turnips and jicama in place of radishes.

      Reply
  2. Emily Kemp

    May 24, 2018 at 11:31 am

    5 stars
    This looks so comforting and delicious!

    Reply
  3. Karen

    March 11, 2018 at 2:57 pm

    Looks good, I will make a few changes as in I do not like radish, I will exchange that with Bell Pepper. On Keto I can not eat as much protein as I want, as that was affecting my kidneys and kept me at a stall. So, I have to watch my protein too, so this recipe fits, TY.

    Reply
5 from 1 vote

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