Can You Have French Onion Soup On Keto

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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

KETO French Onion Soup | Recipe | HTM

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.

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.

How Do You Make Julia Childs French Onion Soup

  • We have sliced six cups of fresh onions.
  • It is necessary to grate one raw onion.
  • Olive oil of one tablespoon in size.
  • A real unsalted butter in two tablespoons.
  • One teaspoon salt in a teaspoon.
  • I have 1 teaspoon of sugar to mix.
  • We use three tablespoons of flour from all-purpose.
  • Homemade beef stock or high-quality organic beef stock in six cups.
  • Also Check: Dry Leek Soup Mix Substitute

    How To Top The Keto French Onion Soup

    Now that you have all the required parts, were ready to assemble!

    First, preheat an oven to broil on high. If you wish, place a teaspoon of sherry in the bottom of each French onion soup crock or bowl.

    Then, use a ladle to divide the soup into six French onion soup crocks, ramekins, or regular bowls. Top each with two garlic crostini and a slice of cheese.

    Gruyère cheese is traditional and delightfully creamy when it melts if you like it. However, sometimes it can be hard to find or pretty expensive. In that case, you could use Swiss or provolone cheese instead.

    Ive found grated cheese can be used but tends to sink and not create that lovely top we expect to see on French onion soup. Therefore, a slice of cheese can make a good seal for the top.

    Now, place the crocks or bowls on a baking sheet. Carefully put the pan and soup in the oven or broiler for three to four minutes. Truly, my advice is to watch it until the cheese begins to bubble and brown, but not to burn.

    Lastly, remove them from the oven, cool for 2-3 minutes, and serve! You might want to turn on some laid-back French café music. Also, dont forget to pull out your beret!

    Bon appétit!

    Keto French Onion Soup Keto French Food

    Caramelized French Onion Soup

    Throughout history, onion soups were considered for the poor, as onions grew easily and became a staple. The Keto French Onion Soup version of the French onion soup originates from Paris, France, and is usually served topped with a slice of crusty bread and melted cheese.

    Low carb French onion soup makes such an easy keto recipe, as the majority of the soup contains many fantastic nutrients from bone broth. Bone broth on the ketogenic diet is very important as salt is required in far greater quantities when eliminating carbohydrates from your diet.

    Bone broth contains more than ample amounts of your daily sodium intake. I would not recommend using 4 cups of bone broth for this recipe. Diluting it down will result in a much more pleasant experience.

    This easy French onion soup recipe can be made as a crock pot recipe, or you can also make it easily using a large saucepan. If you were to make this in a crock pot, adust the slow cooker time suitable for soups. This is usually specified in your crock pot manual, depending on what device you use regularly. Low carb crock pot meals are a fantastic way to pre prepare a few low carb dinner options at a time.

    This homemade Keto French Onion Soup mix recipe is can easily be made vegetarian simply by replacing the beef stock with a suitable vegetarian stock of your choice. If you wanted to also make an easy vegan French onion soup, you would also replace the butter with coconut oil.

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    Top Tips And Serving Suggestions

    Top Tip: If you don’t have oven safe bowl you can place the cheese on top of the baguette slices while on the baking sheet and melt them in the oven. Then just simply top the soup with the crusty and cheesy baguette slices.

    • Serving: enjoy in an oven safe bowl topped with crispy baguette and bubbly cheese. Either as a side or it can be a whole meal in itself.
    • Storage: if you will have leftovers or want to make this soup ahead you can store the broth in an airtight container in the fridge for up to 5 days. When ready to eat, serve in oven safe bowls and top with the crispy bread and cheese, broil in the oven until soup is warm and cheese is bubbly on top.

    Slow Cooker Taco Soup

    Once served, this is one recipe that will be requested by family members again and again. This low-carb Mexican taco soup is made with cooked tomatoes, ground beef, and high-quality, full-fat cream cheese. Its rich, creamy, and works well as an appetizer or the main course. Serve it with avocado slices on top for a little extra panache .

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    What To Look For When Searching For Keto Canned Soup

    Unfortunately, a lot of popular soup brands have high amounts of sodium, sugar, and preservatives. That’s not the case across the board, but generally speaking, you’ll always want to double-check the label, even when you are pretty sure it’s a safe flavor like broccoli cheese.

    Here are some tips for finding keto-friendly soups:

    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.

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    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.

    Chef Jenns Tips To Make French Onion Soup Keto

    • Use regular yellow onions. Spanish or sweet onions have a higher sugar content and will have more carbs.
    • Dont add the chaffle or bread until the very last minute or itll get soggy.
    • Use shredded cheese for the best melting.
    • Use proper French onion soup bowls. Theyve got wide openings for maximum cheesy coverage and are oven-safe so you can put them under the broiler to melt that cheesy goodness.
    • Make this a keto vegetarian soup recipe by using vegetable broth instead of the beef and chicken broth.

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    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!

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    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.

    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!

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    Vegetarian Or Vegan French Onion Soup

    In order to convert this soup to vegetarian youll have to eliminate the beef broth all together. The question is whether or not plain old vegetable broth will do this soup justice.

    I havent tried it yet but after checking out Vicky and Ruth of May I Have That Recipe, mushroom broth seems poised to emulate the richness of traditional French onion soup.

    There are other elements you will have to change if you truly want to go vegan or vegetarian. Butter is a common component which can easily be substituted for vegan butter.

    The real challenge comes with the cheese. If youre vegan and dairy free, how in the world do you make vegan french onion soup without the cheese!?! Good news folks, VeganHuggs has solved this problem with her recipe that includes homemade cashew mozzarella cheese recipe.

    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

    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 Cream Of Mushroom Soup

    Like many cream soups, classic cream of mushroom soup is made with a simple roux which unfortunately requires flour. This recipe skips this step altogether to keep carbs low. Made with white button mushrooms, leeks, tamari sauce, and heavy cream, this keto-friendly mushroom soup is loaded with umami flavor as well as keto nutrition. Make it whenever you have leftover mushrooms.

    Mushrooms, leeks, tamari, and heavy cream for a perfect keto soup.

    Read Also: Oven Pot Roast With Cream Of Mushroom 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.

    Where The Best Keto

    French Onion Soup with Mini Croutons

    Hint: it’s not from a store it’s from your house! Yes, Im talking about homemade soup and stocks. Making soup , is easy. Don’t be afraid to make your own vegetable or meat-based stock if you’re looking for ways to reduce the sodium, sugar, and carb content of store-bought soups, then this is your answer. By knowing exactly what you’re 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 If you’re looking for inspiration, then look no further! They’ve 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 don’t have to go that far, I’m sure it’s delicious. You’ve got options! Or as they say, the world is your… vegetable beef?

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    Storing Freezing Reheating And Make Ahead Instructions

    These tips refer to the soup and NOT the cheesy croutons. Always make the croutons fresh.

    • To store: Leftover soup can be stored in the refrigerator, covered, for up to 1 week.
    • To freeze: Place the cooled soup in an airtight container and store it in the freezer for up to 6 months.
    • Reheating: Either microwave the soup in 30-second spurts or reheat in a saucepan.
    • To make ahead: For optimum freshness, soup can be prepared up to 3 days in advance and stored in the refrigerator. When ready to serve, bring it to room temperature then place it over medium heat until hot. While the soup is heating up, prepare the cheesy croutons.

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