Keto Diet French Onion Soup
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- Keto French Onion Soup Ingredients
- How To Make Low Carb French Onion Soup
- Keto Onion Soup FAQs
- Healthy French Onion Soup Storage Instructions
- More Keto Soup Recipes
- Tools To Make Keto Onion Soup
- Low Carb Keto French Onion Soup Recipe
This keto French onion soup tastes just as rich and flavorful as the real deal, without all the carbs! Instead of using regular bread to top it, we're using my keto 90-second bread! Keto onion soup (aka healthy French onion soup) is made with just 9 basic ingredients, with caramelized onions as the star, that come together in a luxurious way. It's perfect for entertaining, as this low carb French onion soup can be made ahead and assembled and broiled right before serving. It's sure to impress.
If you love caramelized onions as much as I do, you'll want to try my recipes for smothered pork chops and caramelized French onion dip.
Keto French Onion Soup Ingredients
The ingredients in keto onion soup are very basic, but come together in an impressive way:
- Yellow onions
- Butter
- Beef bone broth
- Garlic
- Fresh thyme
- Dry white wine
- Bay leaves
- Keto 90-second bread
- Gruyere cheese
How To Make Low Carb French Onion Soup
- Saute onions. Heat butter and bone broth in a dutch oven first, then add the onions – they'll take up a lot of space!
… And keep sauteing them until they are nice and caramelized…
TIP: Get my complete guide to perfect caramelized onions here!
- Brown garlic. Push onions to the sides and make a well in the center. Add minced garlic and thyme leaves, and saute until fragrant. It'll only take about a minute!
- Deglaze. See all those browned bits stuck to the dutch oven in the picture above? Now, we'll add dry white wine and scrape all those bits. They are loaded with flavor!
- Simmer. Add more broth and bay leaves, then we'll simmer the soup for a while.
- Toast bread. Meanwhile, make the 90-second keto bread according to the instructions here – except you'll triple the batch to have 6 slices total. Then, toast the slices in the oven, until golden brown on both sides.
- Assemble healthy French onion soup. Transfer soup into oven-safe bowls and position on a baking sheet or baking dish. Top each bowl with a slice of bread and shredded gruyere cheese. Broil until cheese is melted and browned.
Keto Onion Soup FAQs
What does French onion soup taste like?
French onion soup tastes meaty from the beef bone broth, sweet from the caramelized onions, and comforting from the bread and cheese on top… all in one.
Is French onion soup healthy?
Regular French onion soup is borderline. Broth and onions? Good. White bread on top? Meh.
No worries though, we're making healthy French onion soup today! This easy low carb French onion soup is grain-free and the bread used is low carb.
Is French onion soup keto friendly?
Regular French onion soup is high in carbs and far from keto friendly. It's made with regular bread, which adds a lot of carbs, and sometimes the broth even includes a flour roux as a thickener, which I think is totally unnecessary. Besides, onions are relatively high in carbs, too.
Fortunately, this low carb French onion soup is a much better alternative for a keto diet.
Still, because onions are relatively high in carbs compared to other vegetables, you also need to be mindful of serving size. Due to the onions, there are 12.3 grams net carbs per cup of this healthy French onion soup recipe – which is actually very filling and complete with cheesy topping.
This carb count can be keto-friendly for many people following keto, but it does vary depending on your macros and for some may be too high.
TIP: Need to lower the carbs more? Reduce the onions from 2.5 pounds to 2 pounds, which will shave off about 2 grams per serving.
Why did my onions burn or not caramelize?
Caramelized onions are the key to great French onion soup – don't rush them! If they are burning, not caramelizing, or you're having some other issue with that step, please read the detailed guide on how to make caramelized onions here.
Does it matter what kind of onions are used?
I used yellow onions, but feel free to use others if you like. Some people even like to mix up different kinds.
From a keto standpoint, any carb differences between varieties are only slight.
Healthy French Onion Soup Storage Instructions
Can you make it ahead?
You can definitely prep this soup ahead! Caramelizing onions takes about 20 minutes, so make the soup ahead and prep the 90-second keto bread and gruyere cheese.
You'll just need to assemble and broil everything right before serving.
How to store low carb French onion soup:
Store the soup and toppings separately in the refrigerator for 3-4 days. (Don't store with the bread on top – it will get soggy.)
Can French onion soup be frozen?
Yes, you can also freeze the soup to enjoy later. Obviously you'll want to freeze the soup, bread, and cheese separately but they can all be frozen individually for 2-3 months and then reheated.
Can French onion soup be reheated?
Reheat the soup in a dutch oven on the stovetop, or in the microwave if you like, until hot. Then, proceed to top with toasted bread and cheese, and broil, just as you would fresh.
More Keto Soup Recipes
If you like this healthy French onion soup recipe, you might also like some of these other keto soup recipes:
- Sausage Kale Soup – Ready in just 30 minutes, this soup is loaded with flavor, greens, and a creamy broth.
- Broccoli Cheese Soup – This soup takes just 5 simple ingredients and is ready in 20 minutes.
- Keto Beef Stew – Just 10 minutes to prep this rich and hearty stew with a secret ingredient that tastes like potatoes.
- Bacon Cheeseburger Soup – This simple soup has the flavors you love in a cheeseburger and is ready in just 20 minutes.
- Keto Chili – This satisfying chili recipe is the most popular soup on the website! Can be made in crock pot or Instant Pot.
- Dutch Oven – Unlike many soup recipes, you can't just use any pot to make French onion. This Dutch oven is a great width for caramelizing onions (super important!), and heats evenly.
- Oven Safe Soup Bowls – These bowls are great for soups and can even be used in the oven, for this healthy French onion soup recipe specifically.
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Tap on the times in the instructions below to start a kitchen timer while you cook.
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In a Dutch oven, heat the butter and 2 tablespoons bone broth over medium heat. Add the onions. Caramelize onions according to the instructions here, about 30-40 minutes total, adding the additional 2 tablespoons bone broth after 20 minutes.
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Push the onions to the sides of the pan and make a well in the center. Add the minced garlic and thyme leaves. Saute for about 1 minute, until fragrant.
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Add the wine. Scrape the bottom of the pan with a wooden spoon to deglaze.
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Add the remaining broth and bay leaves. Bring the soup to a boil, then reduce heat to a simmer. Cover and cook for 30 minutes.
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Meanwhile, make the 90-second bread according to the instructions here. Using a rectangular baking dish, you'll double the recipe to make 2 rectangular slices, then cut those in half to make 4 square slices total.
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Preheat the oven to 400 degrees F (204 degrees C).
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Arrange the bread in a single layer on a baking sheet. Toast in the oven for 3-5 minutes, until golden on the bottom.
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Flip and toast for 3-5 more minutes, until golden on the other side.
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Remove the bread from the oven. Set the oven to broil.
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Ladle the soup into oven safe bowls and place them onto a baking sheet or baking dish. Top each bowl with a slice of bread, then sprinkle with shredded cheese. Place under the broiler for 2-4 minutes, until cheese is melted and browned.
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Nutrition Facts
Amount per serving. Serving size in recipe notes above.
Calories 397
Fat 26.1g
Protein 20.5g
Total Carbs 18.2g
Net Carbs 12.3g
Fiber 5.9g
Sugar 0.3g
Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.
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