Can You Eat French Onion Soup On Keto

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Easy Gluten Free Meatballs


Even if you’re not gluten free, these low carb meatballs need no flour for holding them together. The cheese and pork rinds are enough to help them keep their shape. Just a few simple ingredients and a short amount of time in the kitchen and this is an easy weeknight meal for a family. Double the recipe and freeze unbaked meatballs for another night when you’re short on time.

If you don’t feel like grinding your pork rinds to make crumbs for this recipe I recommend, Pork King which has a Pork Rind Panko that is wonderfully fine in texture, no crunchy bits that can sometimes happen when you process your own pork rinds at home.

Nutrition Breakdown For Low Carb French Onion Soup

This soup contains 29 grams of fat and 8.9 grams of net carbs per serving. Its a little higher in net carbs than I might aim for at all meals, but if youve got some lower net carb meals at other points in the day you can easily still stay below 20 grams of net carbs total for the day.

The macronutrient breakdown is as follows:

  • 67% fat
  • 9% carbs
  • 23% protein

In addition to having an acceptable keto meal breakdown, this soup also packs in quite a few vitamins and minerals. Because of the cheese, youre getting a good helping of your daily calcium needs for bone health. Youll also get 20% of your daily Vitamin A requirements and more than 15% of your daily zinc needs .

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!

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Can French Fried Onions

Can French fried onions

Can you eat french fried onions? Frenchs French Fried Onions are great as toppings for all your favorite meals, including baked potatoes, meat loaf, stir fry, tacos, salads, soups, and chili!

What are French fried onions called? Crisp fried onions

Crispy deep fried onions are called French fried onions in Southern cooking of the United States.

What are French Fried Onions made of? Onions, Palm Oil, Wheat Flour, Dextrose & Salt.

How To Store Leftovers

Keto French Onion Soup
  • To refrigerate: This is one of those easy freezer meals! Allow the leftovers to fully cool and store in an airtight container in the fridge for up to 5 days.
  • To freeze: After the leftovers cool, store the soup either in a freezer bag or container, and freeze for up to 3 months.
  • Thaw and reheat: Thaw it in the fridge overnight and reheat our vegetarian French onion soup in a pot on the stovetop. Then pour into ceramic bowls. Top with toasted bread and cheese, and broil following our recipe.

Recommended Reading: Olive Garden Endless Soup And Salad

Can I Double This Keto French Onion Soup Chicken

Yep, of course! You will most likely need to work in batches unless you have a very large pan. This french onion soup chicken dish is always a hit, so if you are serving it at a dinner party or something, having extra is a great idea. You can keep it in a slow cooker on warm to keep it warm until its ready to serve.

Alternatively, you can transfer the chicken and onions to a casserole dish after browning and finish this in the oven.

Traditional French Onion Soup

Is French onion soup keto? Well, that depends. The traditional version isnt, but the keto version is. The classic dish is a no-go on a keto diet as the carbs in French onion soup come from the thick bread that is used to prepare it. Onions, which I mentioned can be consumed on keto, are used in greater quantities, often including as many as five onions for a meal. This means that not only are you increasing your carb intake, but youre also most likely to go above your daily sugar intake.

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Not In The Mood For Soup

Swap in a simple, sensible meal instead. Go for 4 oz. of lean protein plus 1/2 cup of cooked healthy starch unlimited vegetables, herbs, and spices plus 1 Tbsp. of olive oil or 2 Tbsp. of vinaigrette. Enjoy a nutrient-dense snack that fits in the palm of your hand, and add a serving or two of fruit at breakfast. To create your own soup recipes, freely experiment with different types of veggies, starch, protein, broth, and seasonings. Just make sure to stick to unprocessed, nutrient-dense options.

The Recipe For Cream Of Zucchini Soup


Looking for the best cream of zucchini soup recipe? If you love garlic, oregano, and feta cheese, this one is for you.

This easy soup has a silky texture because its pureed. In addition, the heavy whipping cream adds not only a velvety texture, but satisfying richness.

We make this recipe with vegetable broth and its vegetarian-friendly. If you dont have vegetable broth, you can substitute chicken broth.

Disclaimer: We are partnered with Amazon and a few other companies. Some of the links on this site are affiliate links. This means we make a small commission from any sales to help keep the recipes coming! You pay the same amount when using these links. Thank you for your support!

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Easy French Onion Dip

With how easy it is to make low carb tortilla chips you have no excuse this holiday season. Veggies can get boring and flax seed crackers dont taste as good, but now you have a real chip for your dip! Make this French onion dip in a double or triple batches for holiday gatherings and store it in the fridge in an air tight container for a quick snack or serving option!

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.

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Keto French Onion Soup Chicken

Keto French Onion Soup Chicken is comforting, incredible, and so easy to make. With little effort, you can combine caramelized onions, garlic, tender chicken, swiss or gruyere cheese, and seasonings to create a masterpiece in your kitchen. It has only 5 ingredients and has minimal hands-on time. Its low carb, grain-free, and gluten-free too.

Many people that normally dont like onions will happily eat this keto french onion soup chicken without complaint. When you add slow sweet caramelized onions to tender chicken and plenty of cheese, you end up with an outstanding meal that everyone will gobble up in minutes. Its one of those dishes where the seasonings go so good together its hard to resist.

Ingredients Used To Make This Soup

19 Low Carb Keto Soups (Easy Soup Recipes)

This keto french onion soup is made with traditional french onion soup ingredients. However, some purists might not agree with using red wine instead of white but I prefer the bolder and more complex flavours of red.

This low carb french onion soup is also topped with a couple slices of crusty low carb french baguette that I made specifically for this recipe. I then add some shredded gruyere cheese and broil it in the oven to give it that nice a bubbly crust on top.

  • Caramelized Onions: this soup will be nothing without these savoury and sweet onions
  • Beef Broth: giving this soup a salty and savoury beef flavour
  • Red Wine: the rich and bold complexity or red wine gives this soup and extra flare and je ne sais quoi
  • Brandy: adding notes of flowers, fruit and citrus to this low carb french onion soup
  • Crusty Baguette: as mentioned earlier I developed a Low Carb French Baguette recipe specifically for this soup. This soup can also be enjoyed without the bread.
  • Gruyere Cheese: this cheese is in my top 3 of all cheeses. Alternatively you can use an emmental but I prefer the nutty flavours of gruyere cheese.

Read Also: Sloppy Joes With Cream Of Mushroom Soup

How To Make Low Carb French Onion Soup

  • Saute onions. Heat butter and bone broth in a dutch oven first, then add the onions theyll 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. Itll only take about a minute!
  • Deglaze. See all those browned bits stuck to the dutch oven in the picture above? Now, well add dry white wine and scrape all those bits. They are loaded with flavor!
  • Simmer. Add more broth and bay leaves, then well simmer the soup for a while.
  • 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.

How Do I Store Leftovers

Naturally, you will need to let the onion soup chicken cool down. Then put it in a container that is sealed tightly. Keep it in the refrigerator for up to 4 days.

Reheat on the stovetop until its hot all the way through. Or heat it in the microwave. Be sure to cover it with a paper towel or microwave cover, so it doesnt splatter.

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Recommended Reading: Campbell Soup Chicken And Rice Recipe With Broccoli

Can You Eat Onions On Keto Diet

Well, it depends.

If you are just starting out or it’s been 2-3 weeks and you are not completely in ketosis yet, you should not eat onions on keto diet since they will just slow down your progress.

You can eat onions on keto diet once you are fully in ketosis and fat-burning mode, you can gradually start to increase your carb intake, depending on your metabolism and how many calories you spend in a day.

You can consume anywhere from 20-30 grams of net carbohydrates per day and still remain in ketosis.

Once you are fat adapted, the best types of onions to consume on Keto diet are:

  • Green onions / Scallions : 4.4 grams of net carbs per 100g / 3.5oz / 2/3 cup serving
  • Yellow / Brown onions : 6.1 grams of net carbs per 100g / 3.5oz / 2/3 cup serving

These two types are your best bet, although we have more detailed numbers on all onions below!

Using a ketone breath analyzer to check your breath ketone levels is a good way to see if you are on the right track and check how far in ketosis you currently are.

Light ketosis starts at 0.5 mmol/L, with 1.5 – 3 mmol/L being the optimal ketosis range.

  • But once you are in ketosis, how much onions can you eat daily?
  • How much net carbs do the other types of onions have?
  • What are net carbs?
  • We will answer all of these questions and we also have some bonus tips on how to use onions, so stay tuned!

    What You Eat On The French Soup Diet

    French Onion Soup Recipe by Perfect Keto

    To get weight loss off to a speedy start, youll eat Orsonis soup twice a day. Her recipe which won raves from our diet testers mixes classic French ingredients like onion and wine with powerful fat fighters like buckwheat, lean protein, olive oil, and turmeric.

    Youll round out menus with simple breakfasts and snacks built around superfoods that Orsoni has found help women slim down fastest. These include tasty options like peanut butter, whole-grain bread, even dark chocolate. I love that you get to have carbs and still see fast results, says Pennsylvania reader Jody Beth Shapiro, 56, who shrunk so much in a week that her too-small pants became too baggy. And the soup tastes like its from a fancy restaurant.

    According to landmark Penn State research, the way soup solids are suspended in broth confuses the body, triggering more stop-eating signals to our brains than any other type of food. Soup will curb your appetite by at least 25 percent and up to 50 percent, so it takes a lot of the struggle out of eating less, says Orsoni. The impact is so dramatic, one study found that women on the same diet shed 50 percent more weight simply by incorporating two bowls of soup a day, and they were testing soup with ordinary ingredients. Orsoni takes it to the next level.

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    Is This Keto Soup Recipe Freezer Friendly


    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.

    How Many Carbs In Onions

    Do onions have carbs? Yes, but its easy to keep them in check. On average, one whole raw onion contains 13.8 grams of total carbs but its unlikely youll eat a whole onion in one sitting! )

    What about net carbs in onions? Since they have a small amount of fiber, the average whole onion contains 11.3 grams of net carbs. Lets talk more about specific varieties of keto onions so you can find the best one for your recipes.

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    Is French Onion Soup Keto Friendly

    Regular French onion soup is high in carbs and far from keto friendly. Its 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.

    Make The Low Carb Tortilla Chips

    21 Healthy Easy Keto Soup Recipes For Your Weight Loss!
  • Preheat your oven to 350 degrees F and line a baking sheet with parchment paper.
  • Cut your low carb tortilla up into triangles and place them onto the baking sheet so they arent touching one another.
  • Spray both sides with coconut oil spray and bake for 5-7 minutes .
  • Turn the heat to broil for 1-2 minutes, while keeping an eye on them, for a crispy, browned tortilla chip.
  • Serve immediately! Best stored in a zip top bag on the counter.
  • Recommended Reading: Red Potatoes And Lipton Onion Soup Mix

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