Indulge in the ultimate keto comfort food with this rich and flavorful Italian Stracciatella Soup! This silky egg drop soup, infused with Parmesan and fresh spinach, is a low-carb, protein-packed dish perfect for weight loss and cozy nights. Quick and easy to make in just 10 minutes, it’s an ideal meal for those following a keto or gluten-free diet while craving a warm, nourishing Italian classic.
The History of Italian Stracciatella Soup
Stracciatella Soup is a traditional Italian egg drop soup that dates back centuries. Originating from Rome and the Lazio region, this dish is known for its silky egg ribbons floating in a rich, savory broth, often enhanced with Parmesan cheese and nutmeg.
Origins & Meaning of Stracciatella
The name “Stracciatella” comes from the Italian word “stracciare,” meaning “to shred” or “tear apart.” This refers to the whisked eggs that, when poured into hot broth, form delicate, shredded egg ribbons.
The dish has been enjoyed since at least the 15th or 16th century, traditionally served as a light but nourishing first course (primo piatto).
Why Was It Created?
Stracciatella was originally a “cucina povera” (peasant dish), designed to make the most of simple, accessible ingredients like eggs, broth, and cheese.
It was commonly prepared during colder months and as a restorative meal for those recovering from illness.
Traditional Ingredients & Variations
Classic Version: Uses chicken broth, eggs, Parmesan, salt, pepper, and nutmeg.
Roman Variation: Often made during Easter as part of the traditional meal.
Modern Versions: Some regions add spinach, breadcrumbs, semolina, or even rice for extra texture.
Cultural Significance
A Comfort Food: Often made at home to warm the soul, similar to how Americans view chicken soup.
Still Popular Today: Served in trattorias across Italy, particularly in Rome and central Italy
Keto Italian Stracciatella Soup – The Ultimate Low-Carb Comfort Food
Description
Ingredients:
4 cups chicken broth (or bone broth for extra nutrients)
2 large eggs
½ cup grated Parmesan cheese
1 cup fresh spinach, chopped
1 clove garlic, minced
1 tbsp olive oil or butter
½ tsp sea salt (adjust to taste)
¼ tsp black pepper
¼ tsp nutmeg (optional, for depth of flavor)
½ tsp Italian seasoning
¼ tsp crushed red pepper flakes (optional, for heat)
Instructions:
In a medium saucepan, heat olive oil (or butter) over medium heat and sauté garlic for about 30 seconds until fragrant.
Pour in chicken broth and bring to a gentle simmer.
In a small bowl, whisk together the eggs and Parmesan cheese until well combined.
Slowly pour the egg mixture into the simmering broth while stirring constantly with a fork or whisk to create silky egg ribbons.
Stir in the chopped spinach, allowing it to wilt for about 1-2 minutes.
Season with salt, pepper, nutmeg, and Italian seasoning. Adjust to taste.
Serve hot, garnished with extra Parmesan and a drizzle of olive oil if desired.
Serving Suggestions & Meal Prep Tips:
Pair with a side of keto-friendly almond flour crackers or a fresh green salad.
Meal prep tip: Store in an airtight container for up to 3 days in the fridge. Reheat gently over low heat.
For extra protein: Add shredded chicken or crumbled sausage.
For extra fat: Stir in a tbsp of heavy cream before serving.
Estimated Cost: Low ($5-$10 for 2-3 servings)
Nutritional Values (Per Serving – Approximate):
Calories: 180 kcal
Protein: 15g
Fat: 12g
Carbs: 3g
Fiber: 1g
Net Carbs: 2g
