Keto Italian Wedding Soup Recipe

Keto Italian Wedding Soup Recipe

(Low-Carb, Grain-Free, Blood Sugar Friendly)

 

This Keto Italian Wedding Soup Recipe is a modern take on traditional Italian wedding soup that maintains all the comfort and flavor of the classic while being completely grain-free and diabetes-friendly. By substituting conventional pasta with lupin rice, I’ve created a low-glycemic version that’s perfect for those managing blood sugar or following a low-carb lifestyle.

Why You’ll Love This Recipe

  • Naturally low in carbohydrates
  • Blood sugar friendly
  • Rich in protein and fiber
  • Grain and gluten-free
  • Perfect for meal prep
  • Ready in under 35 minutes

The Secret Ingredient: Lupin Rice

Lupin rice, made from lupin beans, is a game-changing alternative to traditional pasta. With its low carbohydrate content and high fiber profile, it helps maintain stable blood sugar levels while providing that satisfying pasta-like texture we all love in Italian wedding soup.

Key Ingredients

For the Meatballs:

  • 1 pound lean ground turkey (a leaner alternative to traditional beef and pork)
  • 1/4 cup hemp hearts (adds healthy fats and protein)
  • 1/4 cup lupin flour (helps bind while keeping carbs low)
  • Fresh parsley, garlic, and seasonings

For the Soup:

  • 12 cups chicken broth
  • 3/4 cup lupin rice
  • 3 cups baby spinach or kale
  • Fresh herbs and lemon for brightness

[Full ingredient list and detailed instructions below]

Tips for Perfect Results

  • Don’t overwork the meatball mixture to ensure tender results
  • Broiling the meatballs adds flavor while reducing added fats
  • Add spinach at the end to maintain its nutrients and color
  • Adjust seasoning before serving, as lupin rice may need more salt than traditional pasta

Nutritional Benefits

  • High in protein from turkey meatballs and lupin rice
  • Rich in fiber for blood sugar management
  • Contains healthy fats from hemp hearts and extra virgin olive oil
  • Packed with vitamins from dark leafy greens
  • Low glycemic impact

Storage and Meal Prep

This soup keeps well in the refrigerator for up to 4 days. The lupin rice may absorb more broth during storage, so you might need to add more when reheating.

Recipe Variations

  • Swap turkey for ground chicken or grass-fed beef
  • Use different leafy greens like escarole or Swiss chard
  • Make it dairy-free by using nutritional yeast or vegan cheese instead of Parmesan
  • Add more vegetables like celery or carrots for extra nutrients

Keywords: low-carb Italian wedding soup, grain-free soup, blood sugar friendly recipes, lupin rice recipes, keto Italian wedding soup, diabetic-friendly soup, healthy Italian soup, low glycemic recipes, grain-free Italian recipes, low-carb comfort food

keto Italian wedding soup recipe

Keto Italian Wedding Soup Recipe

Beth Bollinger of Nest Wellness
This keto Italian wedding soup recipe is a modern take on traditional Italian wedding soup maintains all the comfort and flavor of the classic while being completely grain-free and diabetes-friendly. By substituting conventional pasta with lupin rice, I've created a low-glycemic version that's perfect for those managing blood sugar or following a low-carb lifestyle.
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Prep Time 10 minutes
Cook Time 16 minutes
Servings 4
Calories 442 kcal

Equipment

Ingredients
 

  • 12 cups chicken broth
  • 2 tbsp extra virgin olive oil, plus additional for greasing and serving
  • 1 pound lean ground turkey
  • 1/4 cup hemp hearts
  • 1/4 cup lupin flour
  • 1/3 cup fresh parsley leaves, finely chopped
  • 1 egg, lightly beaten
  • 3 - 4 cloves garlic, minced
  • 1 tsp sea salt 
  • 1/2 tsp black pepper
  • 1/2 cup freshly grated Parmesan or use vegan cheese to keep this dairy free, plus more for serving
  • 3/4 cup lupin rice
  • 3 packed cups baby spinach or baby kale, thinly sliced
  • 1 1 lemon, zested and halved
  • 1/4 cup fresh dill, oregano or basil, roughly chopped (optional)

Instructions
 

  • Combine the chicken broth and 2 tablespoons oil in a large pot and bring to a boil.
  • Meanwhile, add the turkey, hemp hearts, lupin flour, parsley, egg, garlic, salt, pepper and ½ cup parmesan cheese to a large bowl. Mix with a fork or clean hands until combined. Gently roll the mixture into 12 medium (about 2 inches) or 20 small (1½ inch) meatballs and transfer to a baking sheet lined with parchemnt paper or a silicone baking mat.
  • Heat the broiler to high and set an oven rack 6 to 8 inches from the heat. Broil the meatballs until brown on two sides, turning halfway through, about 3 to 4 minutes per side. Alternatively, you can cook the meatballs in a little extra virgin olive oil in a cast iron skillet.
  • Add the lupin rice to the boiling broth and cook over medium until al dente, then lower the heat to a low simmer.
  • Add the meatballs to the broth and simmer on low until completely warmed through, 3 to 5 minutes, stirring occasionally. Remove from the heat, and add the spinach and lemon zest, stirring well. Season with salt and pepper to taste.
  • Divide the soup between 4 bowls. Drizzle each portion with olive oil, sprinkle with Parmesan or vegan cheese, and squeeze a bit of lemon over the top of each serving.
  • Garnish each bowl with fresh herbs and enjoy!

Nutrition

Calories: 442kcalCarbohydrates: 14gProtein: 53gFat: 21gSaturated Fat: 5gPolyunsaturated Fat: 6gMonounsaturated Fat: 8gTrans Fat: 0.03gCholesterol: 137mgSodium: 3485mgPotassium: 594mgFiber: 5gSugar: 4gVitamin A: 860IUVitamin C: 22mgCalcium: 248mgIron: 4mg
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