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    Home / Recipes / Low Carb Soups

    Easy Romaine Lettuce Soup Recipe - Dairy Free

    By Lisa MarcAurele · Apr 27, 2021 · 14 Comments

    1.2K shares
    Jump to Recipe
    Easy romaine lettuce soup recipe
    An easy romaine lettuce soup recipe recipe that's low carb and keto friendly

    Need something hot and nourishing that you can make in just 10 minutes? This creamy, savory easy romaine lettuce soup will warm your bones on chilly nights (or any night of the year, really). Plus, you won't believe it's dairy-free!

    Article Index
    • Why lettuce soup?
    • Reasons to use ghee
    • Stock Or Broth?
    • Other recipes
    • Recipe

    Without doubt, many people think romaine lettuce belongs in a Caesar salad, not soup.

    But hear me out ... allow me a minute to convince you why romaine, aka "cos" lettuce, is perfect for this recipe.

    Before I state my case, I will admit that easy romaine lettuce soup doesn't sound as appetizing as my other keto soup recipes.

    • Easy Lobster Bisque: no explanation needed.
    • Taco Soup: yeah, I'm proud of that one.
    • Zuppa Toscana: Molto delizioso!
    • Cream of Asparagus Soup: the perfect balance of flavors
    How to make an easy romaine lettuce soup

    Why lettuce soup?

    Yes, these recipes I've come up with are instant hits with my family and followers. But featuring one with cos lettuce? Yeah, I've got to do some convincing, so here goes....

    First of all, the recipe has more ingredients than just lettuce. We'll get to them shortly....

    Don't think of romaine as a bland, devoid-of-nutrition, first-cousin of iceberg lettuce. On the contrary, it's nutrient dense.

    It's got vitamins C, K, A, and B9 (folate). And it contains calcium, magnesium, phosphorous, and potassium.

    Plus, if you're watching your net carbs, this easy romaine lettuce soup is perfect. A whole cup of the lettuce contains just a couple grams of carbs.

    And the total carb content for per serving is only 4 grams.

    Using a stick blender to make an easy romaine lettuce soup

    Reasons to use ghee

    If you want to make a lettuce soup that will live in infamy, you've got to use healthy fats in the recipe. And for this easy romaine lettuce soup, I'm using ghee.

    Also known as "clarified butter," ghee is a staple in Indian cooking. The main difference between regular butter and ghee is that in making ghee, the milk solids are removed.

    I love using ghee because, like coconut oil, it contains medium-chain fatty acids (MCTs). This particular type of dietary fat molecular structure is thought to be beneficial for heart health.

    Ghee doesn't taste exactly like butter; it's often described as having a nuttier, richer taste. It's sort of like eating the oil that melts from regular butter, if you can picture what that tastes like.

    Keto friendly easy romaine lettuce soup

    Stock Or Broth?

    No soup is worth it's salt unless it has a savory liquid to slurp. But what's the best liquid base?

    Should you use stock or bone broth? And what's the difference between the two?

    The main difference is that stock is simmered for a much shorter amount of time than bone broth.

    True bone broth, one that uses all-natural ingredients and free-range chicken parts, needs to simmer for at least 24 hours.

    It takes that long for the collagen protein from the chicken parts to fully leach into the broth. Your body's most abundant protein is collagen.

    However, as you get older, the collagen that keeps your skin smooth and youthful-looking starts to break down. So, too, does the collagen in your joints.

    It's by consuming the collagen from the chicken that we can strengthen our own internal collagen.

    That's why it's worth it to pay the extra money and buy bone broth.

    Bowls of easy romaine lettuce soup

    Other recipes

    Enjoy this super simple recipe! Here's a few other autoimmune friendly soup recipes that I love:

    • AIP Hamburger Stew
    • Low Carb Beef Soup
    • Brussels Sprout Soup
    • Cabbage and Kale Soup
    • Low Carb Chicken Noodle Soup

    Not only are these soups comforting, they are packed with healthy nutrients too. Enjoy!

    Follow us on FACEBOOK, PINTEREST, and INSTAGRAM for even more tasty keto-friendly recipes!

    Recipe

    Easy romaine lettuce soup

    Easy Romaine Lettuce Soup

    5 from 9 votes
    A creamy, savory soup to warm your bones on chilly nights (or any night of the year, really). Plus, you won't believe it's dairy-free!
    Prep Time:10 mins
    Cook Time:20 mins
    Total Time:30 mins
    Course: Soup
    Cuisine: American
    Print Pin Review Recipe Save Recipe View Collections
    Servings: 8 people
    Calories: 73

    Video

    Ingredients

    • ½ small onion
    • 2 cloves garlic minced
    • 3 tablespoons butter flavored coconut oil or ghee
    • 1 tablespoon fresh basil chopped fine
    • 1 tablespoon fresh parsley chopped fine
    • 1 teaspoon salt
    • ⅛ teaspoon black pepper ground (omit for AIP)
    • 2 cups cauliflower chopped
    • 8 cups romaine lettuce chopped
    • 4 cups chicken broth (preferably bone broth) use vegetable broth for vegan
    US Customary - Metric

    Instructions

    • Sauté onion and garlic in ghee or butter until onion is translucent, about 5 minutes over medium heat.
    • Add seasonings (basil, parsley, salt, pepper) stir and cook another minute.
    • Stir in the remaining ingredients (cauliflower, lettuce, bone broth) then simmer covered for about 15 minutes.
    • Using an immersion blender (or regular blender), purée the soup. Add in additional salt and pepper to taste.

    Notes

    The soup should be simmered until the cauliflower is tender.
    If not using a stick blender, it's best to puree the soup in batches in a regular blender.

    Low Carb Sweeteners | Keto Sweetener Conversion Chart

    Nutrition

    Calories: 73 | Carbohydrates: 4g | Protein: 1g | Fat: 6g | Saturated Fat: 3g | Cholesterol: 14mg | Sodium: 733mg | Potassium: 296mg | Fiber: 1g | Sugar: 1g | Vitamin A: 4150IU | Vitamin C: 24.3mg | Calcium: 30mg | Iron: 0.8mg

    Additional Info

    Net Carbs: 3 g | % Carbs: 17.1 % | % Protein: 5.7 % | % Fat: 77.1 % | SmartPoints: 3
    Values
    Array
    (
        [calories] => 73
        [carbohydrates] => 4
        [protein] => 1
        [fat] => 6
        [saturated_fat] => 3
        [cholesterol] => 14
        [sodium] => 733
        [potassium] => 296
        [fiber] => 1
        [sugar] => 1
        [vitamin_a] => 4150
        [vitamin_c] => 24.3
        [calcium] => 30
        [iron] => 0.8
    )
    

    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. Margaret

      October 22, 2020 at 10:17 am

      5 stars
      This was surprisingly good. Always thought lettuce was for salads, but this is different and good. Even he liked it. Adventures in cooking and good easy nutrition, nothing boring. Admit this: I had 2 left over sausages, cut them slices and put in bottom of bowl, added the soup on top, so good. Second serving was without the additions; still very good. Thank you for this.

      Reply
    2. Tonya

      October 22, 2019 at 2:27 am

      Hi! I'm going to he making this tomorrow and am looking for recommendations on what to serve along side this. Thank you, and I can't wait to try this unique recipe out!

      Reply
    3. Sue

      January 01, 2019 at 12:49 pm

      I’m making this today and will freeze to test. Have you frozen it? Also I’m substituting the cauliflower. It doesn’t like me...carrots and zucchini instead. Thoughts?

      Reply
      • Lisa MarcAurele

        January 01, 2019 at 8:17 pm

        Zucchini would be a good sub. I haven't frozen it, but it should be fine to freeze for longer storage.

        Reply
    4. Lauren Vavala @ DeliciousLittleBites

      July 24, 2018 at 7:21 am

      5 stars
      I have never seen a soup featuring lettuce like this before! I'm low carb most of the time and my oldest son has some weird addiction to lettuce. Going to have to try this one for sure!

      Reply
      • Lisa

        July 24, 2018 at 9:16 am

        I hope your son enjoys the soup. My daughter liked it.

        Reply
    5. Claudia Lamascolo

      July 24, 2018 at 7:08 am

      5 stars
      this is a new one for me and as much as I love soup and salad this is a brilliant idea to put it in a soup! WOW never thought of this

      Reply
      • Lisa

        July 24, 2018 at 9:16 am

        It's so good Claudia. You need to give it a try.

        Reply
    6. Jennifer

      July 24, 2018 at 7:04 am

      5 stars
      I have an autoimmune disease and my doctor has me on a special diet, I'm so excited that I can have every ingredient in this soup without any modifications! Thank you!

      Reply
      • Lisa

        July 24, 2018 at 9:16 am

        Enjoy the soup Jennifer!

        Reply
    7. Danielle

      July 24, 2018 at 7:01 am

      5 stars
      I keep hearing about lettuce soup, but I have never tried it. It's a great way to reduce waste though.

      Reply
      • Lisa

        July 24, 2018 at 9:15 am

        I like it much better than salad.

        Reply
    8. Kelly Anthony

      July 24, 2018 at 6:54 am

      5 stars
      This is so interesting! I never ever would have thought to put lettuce in a recipe! You make it look great!

      Reply
      • Lisa

        July 24, 2018 at 9:15 am

        It's really delicious. You should give it a try!

        Reply

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