Creamy Spinach Artichoke Soup {keto/hflc}


I’ve totally been on a soup kick this past month. I’m not usually quite a soup girl. However, I have stumbled across some crazy delicious soups {like this one} that are keto friendly and

A} soup has been nice during the cold winter evenings and

B} since we’re still building our little house and therefore living in a fifth wheel {just celebrated one full year. Yay us.}, it’s SO easy to just throw a bunch of stuff in a big pot or crock pot! LOVING IT!!

Tonight we’ll be having our soup with some steak, but I think it would be perfectly filling enough on it’s own! It’s RICH! {Never did I think I’d be putting a bunch of heavy cream and a full brick of full fat cottage cheese in a recipe and feel good about it. HA! Bring on the high fat!!}


  • 2 Tablespoons Butter
  • 1 Onion, chopped
  • 4 Garlic Cloves, minced (or ¾ teaspoon Garlic Powder)
  • 1 – 9 ounce pkg. Frozen Chopped Spinach (may use ½ of pkg. if you so desire)
  • 1 teaspoon Salt
  • 1 teaspoon Pepper
  • 3 Tablespoons Flour {I used psyllium husk in stead and only a tsp.  It is also a great source of extra fiber!} You could also use xanthan gum…either would be good for keto friendly thickeners.}
  • 4 cups Chicken Broth {go for organic and bone broth is preferable for lots of extra nutrients!}
  • 1 – 14 ounce can Artichoke Hearts, drained and roughly chopped
  • 1- 1½ cups Heavy Cream (depending on how creamy you want the soup)
  • 1 – 8 ounce pkg. Cream Cheese {full fat}
  • 1 cup Parmesan Cheese (plus additional ½ cup for garnish)

In large pot, melt butter over medium high heat. Add onion and sauté for 5 minutes. Add garlic and sauté for 1 minute longer.
Stir in frozen spinach. Stir often and break apart using wooden spoon. Cook for 5-7 minutes or until spinach is warmed throughout. Sprinkle with salt and pepper. Stir in flour, stirring well to avoid any lumps.
Pour in chicken broth and artichoke hearts. Heat for 5-10 minutes.
Turn heat to LOW. Add heavy cream. Stir together. Add cream cheese and let melt slowly. You want it to be at a low heat to prevent curdling.
Stir in parmesan cheese.
Season according to taste. Sprinkle with parmesan cheese shavings.

*Recipe adapted from

Back in the day I would’ve NEVER ate this soup! THE FAT & CALORIES….*gasp*!

Instead, I would’ve had some kind of broth based {no cream, no cheese} soup IF I had soup at all. But bring on the bread! Heck…fat free right?? I would’ve mowed that stuff down and chased it with some wine. CARB LOVERS DREAM!

No butter on the bread. EVER.

It would’ve been plain, but warm {makes up for the lack of the butter right? ???} Maybe I would’ve dipped it in some hummus. Maybe. Not the kind with a bunch of fat though.

Well, back in those days my blood sugar was insane. I had to carry things like Lara Bars and Kind Bars with me in my purse. At. All. Times. Otherwise hangry doesn’t even touch on it. Truly, it was more that I would get very, very shaky and feel like I might pass out {I’ve never in my life passed out, so that’s a good thing!}.

Since I’ve been following the ketogenic lifestyle {it’s been almost 8 months now!}, I no longer deal with blood sugar issues. That’s because keto trains your body to burn fat and ketones {that it will then create!} rather than glucose and sugar. Our bodies become very efficient with these fuels which are optimal for us, body & brain.

KETO is awesome for anyone wanting to get off the merry-go-round of counting calories & working out a ton, not making progress or making just enough and then gaining it back.

It’s good for those wanting to balance hormones & blood sugar.

It’s good for those who feel driven by cravings and are ready to step out of that cycle!

It reduces inflammation systemically and will boost your energy. <3

If you’re interested in the ketogenic approach I have monthly groups for women that you are welcome to dive into! They are 4 weeks long {$39 for the full program} and you get all the tools and tips you need to have a successful journey on keto!

Simply email me at & I will get you set up!

I also offer one-on-one coaching, so if this is something you’re interested in rather than the private FB group for women, I can help you out there as well.

Tomorrow is New Year’s Eve. Good bye 2017, hello 2018!!!

Happy, healthy New Year to you all!


2 thoughts on “Creamy Spinach Artichoke Soup {keto/hflc}”

  • I made this last night and it was soooo good and filling. I added a small piece of grilled chicken as well but it certainly did not need it. No one in my family likes artichokes but I begged them all to at least try it. My husband said he would have rather have had that on top of his grilled chicken (as a sauce) instead of his buffalo sauce. 🙂 Do you have the nutritional values?

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