Creamy Ketogenic Broccoli Soup With Wild Trout and Rosemary

Recipe From Pete Evans
Pete Evans Fat for Fuel

Pete Evans and Dr. Mercola recently joined forces and created a new cookbook, “Fat for Fuel Ketogenic Cookbook.” In this book you’ll discover easy and delicious recipes, along with practical tips on how to follow a ketogenic eating plan. CLICK HERE to order your copy now.

Soups are one of the oldest types of foods, with origins dating back to 6000 B.C. The word is derived from the French word “soupe,” which is basically a direct translation of soup or broth. It is believed that the first commercially served soup originated in France in the 16th century; hence, the attribution of the name to the country.

What makes a soup exciting is that it can consist of anything you like. That being said, throwing a bunch of ingredients into a pot, turning up the heat and calling it a day won’t make your creation a work of culinary art. Soup requires careful preparation and calculation of ingredients to create a delicious result.

In this regard, this ketogenic recipe by Pete Evans truly excels. The base stock used is organic chicken broth, and is further enhanced by wild-caught trout, vegetables such as broccoli, garlic and onion, plus healthy servings of lemon and rosemary to add a wonderful aroma.

Creamy Ketogenic Broccoli Soup With Wild Trout and Rosemary

Prep Time: 10 minutes Cook Time: 20 minutes Serving Size: 4


  • 2 tablespoons of coconut oil
  • 2 cloves of garlic, minced
  • 2 heads of broccoli, broken into florets and stalks chopped
  • 1 onion, chopped
  • 3 cups of organic chicken broth
  • 1 tablespoon of finely chopped fresh rosemary
  • 1 tablespoon of dill (leaves only), finely chopped, plus extra for garnish
  • Zest of 1 lemon
  • 1 wild-caught rainbow trout, skin and bones removed, flesh smoked and flaked
  • 2 tablespoons of sunflower and pumpkin seeds, toasted (optional)


  1. Heat a saucepan over medium-high heat with the coconut oil. Add the onions and cook for five minutes until translucent.
  2. Add the broccoli stalk and garlic and cook for another five minutes until everything starts to brown, stirring occasionally. 
  3. Add the broccoli florets, rosemary and dill, then pour in the broth and bring to a boil. 
  4. Reduce the heat to medium-low and gently simmer for 20 minutes or until the broccoli is tender. Season with sea salt and freshly cracked pepper.
  5. Using a handheld/stick blender, blend the soup until it has a thick and chunky texture.
  6. Ladle the soup into serving bowls, then top with the smoked rainbow trout flakes, a sprinkle of toasted seeds and a sprinkling of lemon zest. Serve hot.

Blend Broccoli to Enjoy It in a New and Interesting Way

Broccoli is commonly eaten raw or lightly steamed, but in this recipe, it is blended to create a thick consistency. This gives the soup a green color and a creamy texture that help it stand out from other soups. Furthermore, broccoli is one vegetable I recommend people should eat regularly because it’s one of the healthiest foods you can consume. It contains vitamins, minerals, fiber and antioxidants that all work together to help fight diseases such as:



High blood pressure

Heart disease

Kidney disease


Neurodegenerative diseases


Coconut Oil, Trout and Seeds Provide Healthy Fat for This Ketogenic Recipe

The ketogenic diet is all about consuming high-quality healthy fats, moderate amounts of protein and minimal carbohydrates, and this recipe adheres to this tenet closely. The coconut oil, trout and plant seeds all contain generous amounts of beneficial dietary fat that can help support proper biological functions.

Coconut oil, for example, contains medium-chain triglycerides that may help with weight management by reducing your hunger. In one study, researchers found that ketones produced by the oil are responsible for this effect.1 Other impressive benefits of coconut oil include:2

  • Helping improve blood cholesterol levels
  • Promoting hair health
  • Boosting brain function
  • Fighting harmful microbes

On the other hand, wild-caught trout and pumpkin and sunflower seeds contain omega-3 fatty acids,3,4 an essential nutrient that you must acquire from your diet because your body can’t make its own supply of it. Omega-3 offers body-wide health benefits that may help against diseases such as:

  • Depression and anxiety: Research has found that an increased consumption of omega-3 fats may reduce your risk of depression and anxiety.5,6
  • Heart disease: Several studies have found that omega-3 fats can benefit your cardiovascular system in many ways, such as improving HDL (good) cholesterol levels,7 prevent the formation of blood clots8 and reduce the presence of triglycerides.9
  • Inflammation: Omega-3 fatty acids were found to help reduce inflammation by regulating the activation of inflammatory pathways.10
  • Mental disorders: Increasing omega-3 fat consumption may help reduce the frequency of mood swings and relapses in people with schizophrenia and bipolar disorder11,12

Rosemary and Dill Boost the Flavor and Aroma of This Soup Recipe

Herbs are always a welcome addition to any dish, as they can help improve the taste in many ways. Rosemary, for example, is known for its bright, unique flavor while dill is prized for its versatile, warm aroma. Working together in this recipe, these two ingredients add a wonderful layer of flavor to the dish.

Furthermore, both rosemary and dill are nutritious in their own right. Rosemary contains a balance of important nutrients, such as vitamin A, B and C, manganese, iron, copper and calcium. Potential health benefits of this herb include reducing cognitive decline in the elderly, as well as the inhibition of ovarian cancer cell lines.

Dill is noted for its calcium, potassium, niacin, copper, phosphorus and other phytonutrients. Several notable potential health benefits of this herb include promotion of digestion, boosting your immune system, controlling inflammation and preventing insomnia.13

Maximize the Nutrients in This Recipe by Using High-Quality Ingredients

To make sure that you’re getting the most out of this recipe, make sure to use high-quality ingredients from reputable providers only, especially for the fish. The trout should be wild-caught to help reduce your risk of ingesting mercury and other toxic chemicals associated with farmed fish. As for the herbs and vegetables, they must be certified organic to ensure that you’re not ingesting pesticides and other hazardous chemicals commonly sprayed on growing crops.

About Pete Evans

Pete Evans

Pete Evans is an internationally renowned chef who has joined forces with Dr. Mercola to create a healthy cookbook that’s loaded with delicious, unique Keto recipes, ideal for people who want to switch to a ketogenic diet. The “Fat for Fuel Ketogenic Cookbook” is the perfect tool to help get you started on your ketogenic journey. CLICK HERE to order your copy now.

Pete has had numerous noteworthy contributions to the culinary world. He has not only cooked for the general public, but he’s also cooked a royal banquet for the Prince and Princess of Denmark, a private dinner for Martha Stewart, and even represented his hometown at the gala GʼDay USA dinner for 600 in New York City.

Pete’s career has moved from the kitchen into the lounge room with many TV appearances including Lifestyle channel’s “Home” show, “Postcards from Home,” “FISH,” “My Kitchen Rules” and “A Moveable Feast.”

+ Sources and References