15 Cozy Keto Soup Ideas for Cold Days

As the temperature drops, did you know that enjoying a warm bowl of soup can boost your mood and nourish your body in delightful ways? If you’re following a keto diet, you’re in luck, because we’ve gathered 15 cozy keto soup ideas perfect for those chilly days! In this article, you’ll discover an array of mouth-watering recipes like Creamy Garlic Parmesan Keto Soup and Spicy Sausage and Spinach Keto Soup, designed to keep you warm and satisfied while staying true to your keto lifestyle.

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Creamy Garlic Parmesan Keto Soup

This Creamy Garlic Parmesan Keto Soup is a delightful blend of rich flavors that will warm your soul while keeping your carb count low. With the savory taste of garlic and the indulgent creaminess of Parmesan, it’s a perfect comforting dish for any occasion.

Ingredients:

• 4 cups chicken broth
• 1 cup heavy cream
• 1 cup grated Parmesan cheese
• 2 tablespoons olive oil
• 4 cloves garlic, minced
• 1 teaspoon onion powder
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• 2 cups fresh spinach
• 1 tablespoon chopped fresh parsley (for garnish)

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Instructions:

1. In a large pot, heat the olive oil over medium heat.

2. Add the minced garlic and sauté until fragrant, about 1 minute.

3. Pour in the chicken broth and bring to a simmer.

4. Stir in the heavy cream, Parmesan cheese, onion powder, Italian seasoning, salt, and pepper.

5. Let the soup simmer for about 10 minutes, stirring occasionally, until heated through.

6. Add the fresh spinach and cook for an additional 2 minutes until wilted.

7. Serve hot, garnished with chopped parsley.

Tips:

• For a thicker soup, blend a portion of the soup and return it to the pot.
• Feel free to add cooked chicken or bacon for extra protein.
• Adjust seasoning to your personal taste preference.

Cozy Cauliflower and Cheddar Chowder

This Cozy Cauliflower and Cheddar Chowder is a warm and creamy delight, perfect for chilly days. With its rich cheddar flavor paired with the subtle earthiness of cauliflower, it’s sure to be a family favorite.

Ingredients:

• 1 tablespoon olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 4 cups cauliflower florets
• 4 cups vegetable broth
• 1 cup whole milk
• 2 cups shredded sharp cheddar cheese
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/4 teaspoon cayenne pepper (optional)
• 2 tablespoons fresh parsley, chopped (for garnish)

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:

1. In a large pot, heat the olive oil over medium heat.

2. Add the diced onion and sauté until translucent, about 5 minutes.

3. Stir in the minced garlic and cook for an additional minute.

4. Add the cauliflower florets and vegetable broth to the pot. Bring to a boil.

5. Reduce heat and simmer until cauliflower is tender, about 15 minutes.

6. Using an immersion blender, puree the soup until smooth. Alternatively, transfer in batches to a blender and blend until smooth.

7. Return the soup to the pot, stir in the whole milk, and heat through.

8. Remove from heat and add the shredded cheddar cheese, stirring until melted and creamy.

9. Season with salt, black pepper, and cayenne pepper if using. Adjust seasoning to taste.

10. Serve hot, garnished with fresh parsley.

Tips:

• For a heartier chowder, add cooked bacon or sausage.
• Try using different cheeses like Gruyère for a unique flavor.
• Store leftovers in an airtight container in the refrigerator for up to 3 days.
• Reheat gently on the stove to prevent curdling of the milk.

Spicy Sausage and Spinach Keto Soup

This Spicy Sausage and Spinach Keto Soup is a comforting, hearty dish packed with bold flavors and nutritious ingredients. The vibrant blend of spices and savory sausage makes it a satisfying low-carb meal perfect for any day of the week.

Ingredients:

• 1 pound spicy Italian sausage
• 1 tablespoon olive oil
• 1 medium onion, diced
• 3 cloves garlic, minced
• 4 cups chicken broth
• 1 can (14.5 oz) diced tomatoes
• 4 cups fresh spinach
• 1 teaspoon crushed red pepper flakes
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• ½ cup heavy cream

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:

1. In a large pot, heat the olive oil over medium heat. Add the spicy Italian sausage and cook until browned, breaking it apart with a spoon.

2. Once the sausage is cooked, add the diced onion and minced garlic. Sauté for 3-4 minutes until the onion is translucent.

3. Pour in the chicken broth and add the diced tomatoes, including their juice. Stir to combine.

4. Stir in the crushed red pepper flakes and Italian seasoning. Season with salt and pepper to taste. Bring the mixture to a boil and then reduce the heat to simmer for 20 minutes.

5. Add the fresh spinach and heavy cream to the pot. Cook for an additional 5 minutes until the spinach is wilted and the soup is heated through.

Tips:

• For a milder flavor, use mild Italian sausage instead of spicy.
• Feel free to add more vegetables like bell peppers or zucchini for extra nutrients.
• This soup can be stored in the refrigerator for up to 3 days, making it perfect for meal prep.

Hearty Beef and Cabbage Keto Stew

This Hearty Beef and Cabbage Keto Stew is a nourishing dish that combines tender beef with the subtle sweetness of cabbage and a medley of savory seasonings. The rich flavors come together to create a warm and fulfilling meal that’s perfect for low-carb diets.

Ingredients:

• 2 lbs beef chuck, cut into 1-inch cubes
• 1 medium onion, chopped
• 3 cloves garlic, minced
• 1 small head cabbage, chopped
• 4 cups beef broth
• 2 tbsp olive oil
• 1 tsp paprika
• 1 tsp dried thyme
• 1 tsp salt
• 1/2 tsp black pepper
• 2 bay leaves
• 1 cup carrots, chopped (optional for strict keto)

Preparation Time: 15 minutes

Cooking Time: 2 hours

Total Time: 2 hours 15 minutes

Instructions:

1. In a large pot, heat the olive oil over medium heat.

2. Add the chopped onion and minced garlic, sautéing until the onions become translucent.

3. Increase the heat to medium-high and add the beef cubes, browning them on all sides.

4. Once the beef is browned, stir in the paprika, thyme, salt, and black pepper.

5. Pour in the beef broth and add the bay leaves. Bring the mixture to a boil.

6. Reduce heat to low, cover the pot, and let it simmer for about 1 hour and 30 minutes.

7. After simmering, add the chopped cabbage and carrots (if using) to the pot, stirring to combine.

8. Cover and simmer for an additional 30 minutes or until the cabbage is tender.

9. Remove bay leaves before serving. Enjoy your hearty stew!

Tips:

• For a spicier kick, add a dash of cayenne pepper when seasoning the beef.
• This stew is even better the next day; make it ahead and let the flavors meld overnight.
• You can substitute beef chuck with brisket for a different texture.

Coconut Curry Chicken Soup

This Coconut Curry Chicken Soup is a delightful fusion of creamy coconut milk and aromatic spices, creating a warm and comforting dish. The vibrant flavors of curry and fresh herbs will transport your taste buds to a tropical paradise.

Ingredients:

• 1 lb boneless, skinless chicken breasts, diced
• 1 tablespoon coconut oil
• 1 medium onion, chopped
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, minced
• 2 tablespoons red curry paste
• 1 can (14 oz) coconut milk
• 4 cups chicken broth
• 1 cup carrots, sliced
• 1 cup bell pepper, chopped
• 1 cup spinach leaves
• 2 tablespoons lime juice
• 2 teaspoons soy sauce
• 1 tablespoon fresh cilantro, chopped (for garnish)

Preparation Time: 15 minutes

Cooking Time: 30 minutes

Total Time: 45 minutes

Instructions:

1. In a large pot, heat the coconut oil over medium heat. Add the chopped onion and sauté until translucent.

2. Stir in the garlic and ginger, cooking for an additional minute until fragrant.

3. Add the diced chicken and cook until browned on all sides.

4. Mix in the red curry paste, ensuring the chicken is well coated.

5. Pour in the coconut milk and chicken broth, then add the sliced carrots and chopped bell pepper.

6. Bring the soup to a simmer and let it cook for about 20 minutes, or until the chicken is cooked through and the vegetables are tender.

7. Stir in the spinach, lime juice, and soy sauce. Cook for an additional 5 minutes.

8. Garnish with fresh cilantro before serving.

Tips:

• For added spice, include diced chilies or extra red curry paste.
• You can substitute chicken with shrimp or tofu for a different protein option.
• Pair the soup with rice or crusty bread for a more filling meal.

Rich and Creamy Mushroom Soup

This Rich and Creamy Mushroom Soup is a delightfully comforting dish that combines the earthy flavors of mushrooms with a velvety cream base. Perfect for chilly days, it’s sure to warm your soul.

Ingredients:

• 1 pound fresh mushrooms, sliced
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 cup heavy cream
• 2 tablespoons olive oil
• 1 teaspoon dried thyme
• Salt to taste
• Pepper to taste
• Fresh parsley for garnish

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:

1. In a large pot, heat the 2 tablespoons of olive oil over medium heat.

2. Add the 1 medium chopped onion and 2 cloves minced garlic; sauté until softened, about 5 minutes.

3. Stir in the 1 pound sliced mushrooms and cook for another 8-10 minutes until they release their moisture and brown slightly.

4. Add the 4 cups of vegetable broth and 1 teaspoon of dried thyme; bring to a boil.

5. Reduce heat and let simmer for 15 minutes to allow flavors to meld.

6. Using an immersion blender, puree the soup until smooth, or carefully transfer to a blender in batches.

7. Stir in the 1 cup of heavy cream and season with salt and pepper to taste; heat through.

8. Garnish with fresh parsley before serving.

Tips:

• For extra depth of flavor, use a mix of fresh mushrooms like shiitake, cremini, and button mushrooms.
• To make the soup lighter, substitute half-and-half for heavy cream.
• Serve with crusty bread for a satisfying meal.

Zucchini Noodle Udon-style Soup

This Zucchini Noodle Udon-style Soup is a delightful twist on traditional udon, featuring refreshing zucchini noodles that soak up incredible umami flavors. It’s a hearty yet light dish perfect for any time of year.

Ingredients:

• 4 medium zucchinis, spiralized
• 6 cups vegetable broth
• 2 tablespoons soy sauce
• 1 tablespoon miso paste
• 1 tablespoon sesame oil
• 2 garlic cloves, minced
• 1-inch piece of ginger, grated
• 1 cup shiitake mushrooms, sliced
• 1 carrot, julienned
• 1 green onion, chopped
• 1 tablespoon sesame seeds
• Optional: fresh cilantro for garnish

Preparation Time: 15 minutes

Cooking Time: 20 minutes

Total Time: 35 minutes

Instructions:

1. In a large pot, heat the sesame oil over medium heat and sauté garlic and ginger until fragrant, about 2 minutes.

2. Add the shiitake mushrooms and carrot, and cook until the mushrooms are tender, approximately 5 minutes.

3. Stir in the vegetable broth, soy sauce, and miso paste, making sure the miso is well dissolved.

4. Bring the soup to a simmer and let it cook for about 10 minutes to allow the flavors to meld.

5. Finally, add the spiralized zucchini noodles and cook for an additional 2-3 minutes until just tender.

6. Serve hot, garnished with chopped green onions, sesame seeds, and fresh cilantro if desired.

Tips:

• For added protein, consider including tofu or cooked chicken slices.
• Feel free to customize the vegetables based on your preference or seasonal availability.
• This soup can be stored in the fridge for up to 3 days; however, the zucchini noodles will become softer over time.
• Adjust the level of spice by adding red pepper flakes if you enjoy heat.

Creamy Broccoli and Cheddar Soup

This Creamy Broccoli and Cheddar Soup is a comforting bowl of goodness that perfectly balances the earthy flavors of broccoli with the sharpness of cheddar cheese. Rich, velvety, and so easy to make, this soup is sure to become a family favorite.

Ingredients:

• 4 cups broccoli florets
• 1 cup diced onion
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 cup heavy cream
• 2 cups shredded sharp cheddar cheese
• 2 tablespoons butter
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/4 teaspoon nutmeg

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:

1. In a large pot over medium heat, melt the butter. Add the diced onion and garlic, sauté until softened, about 5 minutes.

2. Stir in the broccoli florets and cook for another 5 minutes.

3. Pour in the vegetable broth and bring to a boil. Reduce heat and simmer for about 15 minutes, or until the broccoli is tender.

4. Using an immersion blender, purée the soup until smooth. Alternatively, transfer the soup in batches to a regular blender if an immersion blender is not available.

5. Return the soup to the pot (if using a regular blender) and stir in the heavy cream, shredded cheddar cheese, salt, pepper, and nutmeg. Heat until the cheese is melted and the soup is warmed through.

6. Serve hot, garnished with additional cheese or croutons if desired.

Tips:

• For a lighter version, substitute heavy cream with half-and-half.
• Add a splash of lemon juice for a brightness that complements the cheese.
• Store leftover soup in an airtight container in the refrigerator for up to 3 days.

Taco-Inspired Keto Soup

This Taco-Inspired Keto Soup combines the zesty flavors of tacos with a creamy, warming broth that satisfies cravings while staying low-carb. Perfect for a cozy night in, it delivers all the deliciousness of taco night in a comforting bowl.

Ingredients:

• 1 lb ground beef
• 1 small onion, diced
• 3 cloves garlic, minced
• 2 cups beef broth
• 1 can (14 oz) diced tomatoes, undrained
• 1 cup heavy cream
• 2 tbsp taco seasoning
• 1 cup bell pepper, diced
• 1 cup shredded cheese (cheddar or Mexican blend)
• 1/4 cup fresh cilantro, chopped
• Salt and pepper to taste
• 1 avocado, diced for topping

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Instructions:

1. In a large pot over medium heat, cook the ground beef, diced onion, and minced garlic until the beef is browned and the onion is translucent.

2. Drain any excess fat from the pot, then stir in the taco seasoning, beef broth, diced tomatoes, and bell pepper.

3. Bring the mixture to a boil, then reduce the heat and allow it to simmer for about 10 minutes.

4. Stir in the heavy cream and let it heat through for an additional 5 minutes.

5. Season the soup with salt and pepper to taste.

6. Serve hot, garnished with shredded cheese, fresh cilantro, and diced avocado.

Tips:

• For added spice, include jalapeños or chili powder to the soup.
• Substitute ground beef with ground turkey or chicken for a leaner option.
• This soup freezes well, so consider making a double batch for easy meals later.

Roasted Tomato Basil Keto Soup

This Roasted Tomato Basil Keto Soup is a delightful blend of rich, savory roasted tomatoes and fragrant basil, perfectly crafted for low-carb enthusiasts. Its creamy texture and bold flavors make it a comforting yet healthy dish that’s easy to whip up.

Ingredients:

• 2 pounds ripe tomatoes, halved
• 1 medium onion, chopped
• 4 cloves garlic, minced
• 1 cup fresh basil leaves
• 2 cups vegetable or chicken broth
• 1/2 cup heavy cream
• 3 tablespoons olive oil
• 1 teaspoon salt
• 1/2 teaspoon black pepper

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:

1. Preheat your oven to 400°F (200°C).

2. Place the halved tomatoes, chopped onion, and minced garlic on a baking sheet. Drizzle with olive oil, sprinkle salt and pepper, and toss to coat.

3. Roast in the preheated oven for about 25 minutes, or until the tomatoes are caramelized and tender.

4. Remove from the oven and let cool slightly. Transfer the roasted mixture to a blender.

5. Add the fresh basil leaves and chicken or vegetable broth to the blender. Blend until smooth.

6. Pour the blended mixture into a pot over medium heat. Stir in the heavy cream and simmer for 5 minutes, stirring occasionally.

7. Adjust seasoning if needed, then serve hot, garnished with additional basil if desired.

Tips:

• For a spicier kick, add a pinch of red pepper flakes while roasting the tomatoes.
• Try using different herbs like oregano or thyme for a unique flavor profile.
• This soup stores well in the fridge for up to three days; just reheat before serving.

Egg Drop Soup with a Keto Twist

This Egg Drop Soup with a Keto Twist delivers a satisfying blend of rich, savory flavors while keeping your carb count low. Enjoy the comforting warmth of this classic dish, now tailored for a ketogenic lifestyle!

Ingredients:

• 4 cups chicken broth
• 2 large eggs
• 1 cup fresh spinach, chopped
• 1 tablespoon soy sauce or tamari
• 1 teaspoon sesame oil
• 1 teaspoon grated ginger
• 1/4 teaspoon white pepper
• 2 green onions, sliced (for garnish)

Preparation Time: 5 minutes

Cooking Time: 10 minutes

Total Time: 15 minutes

Instructions:

1. In a medium saucepan, heat the chicken broth over medium heat until it begins to simmer.

2. Add the soy sauce, sesame oil, grated ginger, and white pepper to the broth, stirring to combine.

3. Once the broth is simmering, slowly whisk in the eggs to create ribbons. Stir gently in a circular motion.

4. Add the chopped spinach and cook for an additional 2-3 minutes until wilted.

5. Serve hot, garnished with sliced green onions.

Tips:

• For extra flavor, add a dash of chili oil or red pepper flakes.
• Feel free to substitute any low-carb vegetables like mushrooms or bok choy.
• Make it creamier by stirring in a tablespoon of heavy cream just before serving.

Lemon Herb Chicken Soup

This Lemon Herb Chicken Soup is a refreshing and comforting dish that combines zesty lemon and aromatic herbs to create a vibrant flavor profile. Perfect for chilly days or when you’re feeling under the weather, this soup is both nourishing and delicious.

Ingredients:

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 3 medium carrots, diced
• 2 celery stalks, diced
• 4 cups low-sodium chicken broth
• 2 cups cooked chicken, shredded
• 1 cup uncooked orzo pasta
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 lemon, juiced and zested
• Salt and pepper, to taste
• 2 tablespoons fresh parsley, chopped

Preparation Time: 10 minutes

Cooking Time: 25 minutes

Total Time: 35 minutes

Instructions:

1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.

2. Stir in the minced garlic, diced carrots, and celery. Cook for another 5 minutes until the vegetables begin to soften.

3. Pour in the chicken broth and bring the mixture to a boil.

4. Add the shredded chicken, orzo pasta, thyme, oregano, lemon juice, and lemon zest. Reduce heat and simmer for about 10-12 minutes, or until the orzo is cooked through.

5. Season with salt and pepper to taste. Stir in the fresh parsley just before serving.

Tips:

• For extra flavor, consider adding a bay leaf during cooking and removing it before serving.
• You can substitute the orzo with other small pasta or even quinoa for a gluten-free option.
• This soup can also be frozen; just store it without the pasta and add it when reheating.

Savory Pumpkin and Sage Soup

This Savory Pumpkin and Sage Soup is a delightful blend of earthy pumpkin and aromatic sage, providing a warm and comforting dish perfect for any chilly day. The rich flavors and creamy texture make it a standout choice for both casual dinners and festive gatherings.

Ingredients:

• 2 cups pumpkin puree
• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon dried sage
• 4 cups vegetable broth
• 1 cup heavy cream
• Salt and pepper to taste
• Fresh sage leaves for garnish

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:

1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook until softened, about 5 minutes.

2. Stir in the minced garlic and dried sage, cooking for an additional 1-2 minutes until fragrant.

3. Add the pumpkin puree and vegetable broth to the pot, stirring well to combine.

4. Bring the soup to a simmer and let it cook for about 20 minutes, allowing the flavors to meld.

5. Remove the pot from heat and use an immersion blender to puree the soup until smooth. Alternatively, transfer to a blender in batches.

6. Stir in the heavy cream and season with salt and pepper to taste. Heat the soup gently until warmed through.

7. Serve hot, garnished with fresh sage leaves.

Tips:

• For a vegan version, substitute heavy cream with coconut milk or a non-dairy cream alternative.
• Add a pinch of nutmeg for an extra layer of warmth and flavor.
• Top with toasted pumpkin seeds for added crunch and nutrition.

Garlic Butter Seafood Soup

This Garlic Butter Seafood Soup is a delectable blend of fresh seafood and savory garlic butter that creates a rich, comforting dish perfect for any seafood lover. The combination of tender shrimp, mussels, and a creamy broth makes it an irresistible treat.

Ingredients:

• 1 tablespoon olive oil
• 4 tablespoons unsalted butter
• 6 cloves garlic, minced
• 1 cup diced onion
• 2 cups seafood stock
• 1 cup heavy cream
• 1 cup shrimp, peeled and deveined
• 1 cup mussels, cleaned
• 1 teaspoon red pepper flakes
• Salt and pepper to taste
• 2 tablespoons fresh parsley, chopped

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Instructions:

1. In a large pot, heat the olive oil and 2 tablespoons of butter over medium heat.

2. Add the minced garlic and diced onion, sautéing until the onion is translucent and fragrant.

3. Pour in the seafood stock and bring to a simmer.

4. Stir in the heavy cream, and then add the shrimp and mussels.

5. Add the red pepper flakes, season with salt and pepper, and cook until the seafood is cooked through, about 5-7 minutes.

6. Stir in the remaining butter until melted and mix well.

7. Serve hot, garnished with fresh parsley.

Tips:

• For extra flavor, add a splash of white wine when sautéing the garlic and onion.
• You can substitute or add other seafood like scallops or crab based on your preference.
• Pair this soup with crusty bread for a delightful meal.

Slow Cooker Keto Chili

This Slow Cooker Keto Chili is a hearty, low-carb meal packed with bold flavors from spices and fresh ingredients. It’s perfect for chilly nights, providing warmth and satisfaction without the guilt!

Ingredients:

• 1 pound ground beef
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 can (14.5 ounces) diced tomatoes, drained
• 1 can (8 ounces) tomato sauce
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1/2 teaspoon cayenne pepper (optional)
• 1 cup bell peppers, chopped
• 1 cup zucchini, diced
• 2 cups beef broth
• Salt and pepper to taste
• 1/2 cup shredded cheese (for topping, optional)
• 1/4 cup fresh cilantro, chopped (for garnish)

Preparation Time: 15 minutes

Cooking Time: 6 hours

Total Time: 6 hours 15 minutes

Instructions:

1. In a skillet, brown the ground beef over medium heat, then drain any excess fat.

2. Add the chopped onion and minced garlic to the skillet, sautéing until the onion becomes translucent.

3. Transfer the beef mixture to the slow cooker.

4. Add the diced tomatoes, tomato sauce, chili powder, cumin, paprika, cayenne pepper, bell peppers, zucchini, and beef broth to the slow cooker.

5. Season with salt and pepper to taste, then stir well to combine all ingredients.

6. Cover and cook on low for 6 hours or high for 3 hours.

7. Once cooked, taste and adjust seasoning if necessary. Serve hot, topped with shredded cheese and cilantro if desired.

Tips:

• For an extra kick, add diced jalapeños in step 4.
• This chili can be stored in the refrigerator for up to 4 days or frozen for longer storage.
• Serve with avocado slices for added creaminess and healthy fats.