Can I Have French Onion Soup On Keto

Why Do They Call It French Onion Soup

Fun fact its called French onion soup because it has been common in France for centuries, where onions were cheap and plentiful during hard times. It eventually became a staple of Paris restaurants during the 18th century and gained popularity as a first course served with toast and cheese, which is how it is still most commonly served today.

Now you know

Where The Best Keto

Hint: its not from a store its from your house! Yes, Im talking about homemade soup and stocks. Making soup , is easy. Dont be afraid to make your own vegetable or meat-based stock if youre looking for ways to reduce the sodium, sugar, and carb content of store-bought soups, then this is your answer. By knowing exactly what youre putting in, there is nowhere for those pesky carbs and preservatives to hide.

Here are 31 keto-friendly soup recipes from the team over at Bulletproof.com. If youre looking for inspiration, then look no further! Theyve got recipes for Lamb & Herb Bone Broth, Creamy Keto Chicken Soup, and much more.

Some people on keto even go as far as to make their own zucchini noodles for soup. While you dont have to go that far, Im sure its delicious. Youve got options! Or as they say, the world is your vegetable beef?

About the author

How Did Soup Become Such A Popular Food

In the 1800s1900s, American ladies prided themselves on wasting zero food in the kitchen. They used every scrap if they were able, only throwing away those things they had zero use for.

Bones, veggie butts, and peels add beneficial collagen, micronutrients, fiber, and flavor to broths and soups. Collagen in particular is a powerful ingredient that makes soup so powerful.

If you associate sipping a bowl of soup with being under the weather, its because collagen is known to help boost the immune system, reduce inflammation, and heal leaky gut syndrome.

When soup is made from real bone broth , it comes with a wealth of health benefits.

Not only can bone broth help heal you from the common cold, but it can improve your brain health, lower your risk of heart disease, treat IBS , ease joint pain, and improve the health of your hair, skin, and nails.

Also Check: Order Frozen Soup Dumplings Online

French Onion Soup Is All About That Bread

In case you havent picked up on the theme, we are talking about a French soup. What type of bread are the French famous for? Thats the right, the baguette. The baguette is that lovely French bread with the perfect crust and chewy inside that cant be duplicated.

The bread accomplishes two things when used in French onion soup. For starters the crust holds up to all the moisture and you can still get a bit of crunch out of it while the inside soaks up the broth without falling apart completely. It also provides a nice raft for all the gruyere cheese youre going to melt on top.

If youre living the low carb life and looking for a keto French onion soup recipe youll have to eliminate the baguette and potentially the bread all together.

Should You Use Red or White Wine for French Onion Soup?

Traditionally French onion soup recipes call for dry white wine. Id go for a Chardonnay or Pinot Grigio that can balance the beef broth and gruyere cheese.

As youll see below there are a few celebrity chefs whove taken liberties with the French onion soup recipe. Tyler Florence uses red wine which will give your soup a completely different flavor profile.

In addition to wine there are additional boozy notes including sherry wine, cognac or brandy. Ive actually used bourbon in the past and it was quite tasty.

Read Also: Pillsbury Crescent Roll Chicken Pot Pie

Keto Diet Boo On Keto Diet Can You Eat Fruit

What Is The Keto Diet Simple Keto Diet How Much Calories Carbs To Ketosis Can I Do A Keto Diet With Isagenix How To Know How Much To Eat On A Keto Diet. Fat Intake On Keto Diet Butter On A Keto Diet Keto Diet No Cook Dessert.

Recommended Reading: Chicken Mushroom Casserole Campbells

Read Also: Corelle Country Cottage Soup Bowls

The French Onion Soup Cheese Question

You can use different types of cheese for the French onion soup. The most common choice is the Swiss Gruyre cheese, which has a robust and rich flavor and leaves a cheesy aftertaste.

Swiss cheese has a nutty, bittersweet taste and is an excellent alternative to Gruyre. Furthermore, Provolone cheese gives saltiness and creaminess to the French onion soup, while the mozzarella will provide a mild and refreshing taste.

The cheese on top is what makes the soup extra creamy. It keeps all the flavors and aromas together under a melty layer of delicious cheese.

Donât Miss: Potato Soup Using Hash Browns

Best Cheese For French Onion Soup

There is a lot of room for creativity and personal preference when it comes to French onion soup. If you want a nutty and earthy cheese, go with gruyere. If you prefer something milder that melts into the soup, go with provolone or mozzarella.

Its best to stick with white cheese, since that is what you usually see on French onion soup. Fontina and Monterey Jack are also varieties of mild white cheese that will melt really well.

Don’t Miss: Heinen’s Soup Of The Day

Tips To Make The Best Recipe

• Do not cut the onions too thinly or they will caramelize too quickly then shrivle up by the time the soup is cooked.
• Use a good quality beef broth as the flavor really makes a difference.
• Always shred your cheese by hand- It not only tastes better but it also melts much more beautifully.
• If youd prefer to have cheesy croutons, slice your bread into quarters instead of halves.

Recommended Reading: Broccoli Divan Campbells

How Do You Make Keto French Onion Soup

Start by adding butter to a deep pot or Dutch oven and placing it over medium heat. Once melted, add the onions and sweetener and sautee until tender. Add the beef broth and Worcestershire sauce and bring it to a simmer. Once it starts simmering, cover the pot and allow it to simmer for a further 10 minutes. Keep the soup warm while you prepare the cheesy croutons.

To make the cheesy croutons, slice your keto hot dog buns or keto bread into 2-3 inch slices. Have each slice then place them on a baking sheet. Sprinkle each piece of bread with freshly grated Gruyere cheese and bake in a preheated oven until the cheese has melted and the bread is crispy around the edges.

Finally, ladle out the soup into small bowls and top with the cheesy toasts.

Recommended Reading: Health Valley Organic Lentil Soup

This Super Tasty Keto French Onion Soup Is Coming At You With A Rich Flavorful Broth Sweet Strands Of Caramelized Onion And A Cheesy Crouton Topper Seriously What More Could You Ask For

You wont find a lot of recipes out there for Keto French Onion Soup I know, I checked. The reason is that onions actually contain quite a bit of carbs, so its a challenge to keep the overall net carbs down in a soup thatswellpretty much made of just onions.

I decided to tackle it anyway, because I LOVE French Onion Soup, and I knew there had to be a way to minimize the carbs to make it low carb and keto friendly.

I had to make a few concessions to get this to work. There are a little less onions in this Keto French Onion Soup than you might find in a more traditional version.

Thats OK though, because the delicious thyme flavored crouton soaks up the broth and makes this soup plenty hearty and there are more than enough onions in there to get some in every spoonful.

These toppers though? Im not sure what to call them not quite a toast, not really a crouton, so???? Your ideas welcome.

What I can tell you is that they make the perfect raft for the copious amounts of cheese you are going to add before digging in to this low carb French onion soup!

I would also add that these lil toppers are really, really versatile in their own right. I had a bunch in my freezer that Ive since used to garnish other soups and stews to create a dumpling/biscuit/pie crust situation that was just perfection.

All told, you can have a generous portion of this Keto French Onion Soup, complete with the topper and cheese and still come in at 10g net carbs.

So Chef Jenn Whats The Secret

Youve seen the ingredient list but what you might not have noticed is the combination of beef AND chicken broth.

Using ALL beef broth makes the soup too strong in flavor and overwhelms the delicate onion flavor.

Using just chicken broth doesnt give the soup enough body. But when you combine them well, magic happens!

Read Also: Does Lipton Onion Soup Mix Have Msg

Read Also: Lipton Vegetable Soup Mix Dip

Tools To Make Keto Onion Soup

Tap the links below to see the items used to make this recipe.

• Dutch Oven Unlike many soup recipes, you cant just use any pot to make French onion. This Dutch oven is a great width for caramelizing onions , 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.

Tyler Florence French Onion Soup

This recipe from Tyler Florence is a fan favorite and has over 800 reviews!!! Wow! Its as simple as any traditional French onion soup can get. All the usual suspects are invited to the party. Beef broth, gruyere cheese, fresh thyme and bay leaves.

Dont worry, here comes the twist. Tyler uses red wine instead of white wine, sherry and cognac like his predecessors but who can argue with the wisdom of crowds.

Read Also: White French Onion Soup Bowls

Keto French Onion Soup

Is French Onion Soup keto? It sure can be, and with this tried-and-true recipe you can get all your favorite flavors in a hearty bowl of goodness!

Onions are higher in carbs this is true but with this technique for coaxing the most flavor out of the onions, you can user fewer onions and get fewer carbs.

Ive been making this French Onion Soup this way forever back to when I was a private chef long before I owned my own restaurant.

Want the secret to this amazing keto French Onion Soup recipe? Read on!

Join our for friendly keto support, and for videos on how to make these recipes, subscribe to my YouTube channel!

Jump-start your keto success! Grab a copy of my 4-week Easy Keto Menu Plan or check out my other cookbooks to help you along

This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. See Disclosures.

For The Toasted Cheesy Bread

• Keto buns Traditional French onion soups typically use sliced baguette. To replicate this, weve used thinly sliced keto hot dog buns. You can also use thickly sliced keto bread or even keto rolls.
• Gruyere cheese A perfectly rich and creamy cheese that MUST be paired with French onion soup! Always use freshly grated cheese has it has a better flavor and melts much easier.
• Fresh thyme To serve.

You May Like: Chicken Noodle Soup Campbell’s Chunky

Ingredients For Making French Onion Soup Keto

• Butter: I like the richness that butter adds to the dish, but you could use all oil if you prefer.
• Oil: I used avocado oil, but you can use your favorite keto-friendly oil. Just be conscious of the smoke point.
• Onion: I use yellow onion.
• Thyme: Either fresh or dried will work.
• Garlic: I prefer fresh garlic here, but you could use dried as well.
• Sherry: I like the flavor of sherry, but you could use dry white wine, red wine, or simply add more broth to the soup.
• Broth: Homemade beef stock will enhance the flavor, but you can’t buy broth if you don’t have time to make it. I like to use beef bone broth because it is thicker and rich in flavor.
• Coconut Aminos: This is a gluten-free and soy-free alternative to soy sauce.
• Salt and Pepper: Taste at the end of cooking and adjust the amount of salt to your liking.
• Xanthan Gum: This is optional but helps to thicken the soup.
• Cheese: I used Gruyere cheese, but Swiss cheese will work as well. It is not traditional, but cheddar or mozzarella could be used as well.
• Bread: If you would like to melt the cheese on a keto-friendly bread, you can. Or make my Keto Breadsticks and leave off the cheese until just before serving the soup.

Make sure you check out my Keto French Onion Soup Web Story.

Make A Quick Keto Microwave Bread

My favorite option is to make my 90-second keto microwave bread recipe in a tall cylinder coffee mug. This keto recipe mimics the baguette shape.

Then, release the bread cylinder and slice it into thin bread slices. The slices will be very soft so bring them into a bread toaster on high until crispy.

Then, spread butter on the toasted bread slices and rub fresh garlic on the bread onions and garlic are delicious, dont skip!

Finally, top your keto onion soup bowl with a slice of this keto crouton recipe, add cheese and broil!

Et voila! You made a keto French onion soup.

If someone asks you if you can eat French onion soup on a keto diet, you can proudly answer yes, and serve this yummy recipe!

Recommended Reading: Vegetarian Cream Of Chicken Soup

Can You Eat Onions On Keto

Since one of the most important ingredients of onion soup is onions, we have to figure out how keto this veggie is first.

Although they are relatively high amounts on net carbs in onions, theyre usually eaten in small quantities because of their pungent flavor. So, if we are talking about a fresh salad with a few pieces of onion here and there its generally keto-friendly.

The classic recipe requires you around 1/2 cup of diced onions , which totals in approximately 6 grams of carbs, 1 of which is fiber.

Best Tips For Making Homemade Dry Onion Soup Mix

Even though this is one of the easiest recipes to make, I wanted to give you a few more tips when making homemade dry onion soup mix:

• Stock up on all your ingredients when they go on sale.
• Buying my spices in bulk from Costco is my absolute favorite. I save so much doing it this way.
• To make this vegetarian or vegan, use vegetable bouillon instead of beef bouillon.
• 3-4 tbsp is equivalent to an envelope of Lipton soup mix.
• Double or triple the recipe for an even larger batch. I recommend it.

Recommended Reading: Veg Soup For Weight Loss

Is This Keto Soup Recipe Freezer Friendly

Yes!

A BIG yes! I often have some of this in my freezer ready for when Im craving a delicious bowlful of soupy goodness.

To freeze it, thoroughly chill the soup. Then, package it in freezer-safe containers for up to three months.

My favorite way to freeze saucy and soupy recipes is by using Souper Cubes! These amazing freezer-safe cubes are perfect for freezing portions of all my favorite soups, stews, and other saucy meals. I freeze them then pop them out and put the rectangular frozen blocks into a zipper-top freezer bag. It makes storing them SOOOO much easier!

Where can you find these Soup Cubes? You can order them from Souper Cubes how cool is this?

Reheat it on the stovetop or in the microwave.

Is French Onion Soup keto?

It sure is! Start with regular yellow onions, dont add any sugar , and limit the number of onions that you use to control the carbs. And of course, top it with a chaffle instead of bread.

What onions are best for French onion soup?

Yellow onions are what Chef Jenn uses. Sliced thin and caramelized in lots of butter, you wont need to add any sugar because the natural sweetness in the onions will come out.

How long does it take to make French Onion Soup?

From start to finish, it takes a little over an hour to make this classic soup. It takes time to caramelize the onions, and then it all needs to simmer in the broth.

Is This Onion Soup Vegetarian Or Vegan

Typically, French onion soup gets its rich flavor from beef broth, which is what I used here. If you dont eat beef you can substitute chicken broth for a lighter flavor. If you want to make this soup vegetarian or vegan, you can substitute a vegetable broth or stock, but the carbs may be a few grams higher than a broth made with meat. This recipe also includes Worcestershire sauce, which contains anchovies. You can replace it with an equal amount of coconut aminos for a similar flavor that is completely plant-based.

Read Also: Where To Buy Kettle And Fire Keto Soup

What Cheese Is Used For French Onion Soup

There have been many variations on this classic soup but one thing is for sure. If you want to make a traditional French onion soup youve got to use Gruyere cheese. Its one of the meltiest of the cheeses and compliments the onions in such a way I wouldnt substitute it.

Gruyere is a hard yellow swiss cheese that is sweet and slightly salty. Its made from cows milk and is typically aged for 6 months or longer.

Gruyere can be a bit on the pricier side so there are some substitutions that can be made if you must. Swiss cheese would be the closest substitute but you could also use other melty cheeses such as mozzarella or muenster cheese.

Were talking about food, so experimentation is a must to push the limits as long as we can all agree to respect the classics right? Look for our French onion grilled cheese recipes coming soon!