How Do You Keep This Keto French Onion Soup Low Carb
One cup of onions contains approximately 12 net grams of carbs. Does this mean you have to completely remove them from your food choices? Nope! I limit the amount of onions I add to my foods, but dont eliminate them entirely. For this soup, we do carefully control how many onions we use but we make up for it by adding many other incredible and flavorful elements! First, we make an amazingly rich broth which really makes this soup extra special! We then top our soup with keto English muffins. This gives our soup a traditional bread element while adding very few carbs to it. I specifically chose to use smoked gouda for this soup as it adds amazing flavor and complements the other ingredients perfectly.
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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
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Did You Make This Recipe
Please leave a comment on the blog or share a photo on
Tuesday 24th of September 2019
Would this soup freeze well?
Thursday 26th of September 2019
Yes, just don’t add the pork rinds.
Sunday 25th of November 2018
Soooo. Shouldve followed my instincts and cooked and browned the onions in a smaller amount of oil. The flavor is OK, but not as deeply developed as I would want. I will try this recipe again, but will start with less butter to allow the onions a good time to cook and truly caramelize. With this much butter, they kinda just stew in butter, and you dont get the depth of flavor thats needed in a French onion soup. Other than that, flavors are good, and got better once the bone broth was added.
Tuesday 27th of November 2018
Great to know that Maria and I hope you make it again with less oil next time.
Saturday 10th of March 2018
I love your website and have learned a lot and enjoy your recipes.I was wondering your Keto Pizza Bible Cookbook that I can pre order now is this book an e-book or will I get it in the mail? Hope I can get the physical book cause I don’t have any more room on my tablet to down load!:'(
Monday 29th of January 2018
Love Vanessa’s book! Can’t wait to make more recipes from it. This one is so sooo good!
Monday 29th of January 2018
That looks creamy delicious. I love it
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.
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Perfect Comfort Food Recipe
This is the perfect cozy comfort food recipe when it gets chilly! French onion soup is like a warm hug on a cold night. Okay, maybe a warm sweater?
The best part about this recipe is that to make it keto or low carb all you have to do is eliminate the crouton.
The problem with being on a diet is that I often feel deprived or that I can’t eat “the good stuff” anymore. This has always been why I fail at diets all the time. I created this soup recipe so that YOU WILL NOT FEEL DEPRIVED. It is rich and delicious and tastes sinful – but of course, it’s not!
Keto French Onion Soup Chicken
Published: by Taryn
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.
In this free 5-day email series learn all my tips for incorporating a low-carb lifestyle into the life of your family.
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.
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What A Wonderful Combination Indeed
In order to properly make this soup recipe, youre going to need to use a Dutch oven. While its possible to use a stock pot, I strongly recommend using the Dutch oven for best results if you dont already own one, you can purchase the exact kind that I use and would recommend online by clicking here.
Either way, go head and melt your unsalted butter over a medium heat to get started making this recipe. Youll be using quite a bit of butter, four tablespoons to be exact, which may initially seem like a lot. Remember though, that this is a keto recipe, and the more calories from quality fat sources that we can squeeze in, the better.
Add in your garlic and onions, both of which will be providing most of the flavor found in this soup recipe. They both also provide most of the health benefits, with one particular study into their beneficial properties finding them to be so essential for human health that it described eating the pair as a matter of life or death. I already loved cooking with both garlic and onions because of how much flavor they add to meals, but that study just further cements what a great choice they are to include in your diet regardless.
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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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What Cheese Can I Top This Low Carb Onion Soup With
Traditionally a French cheese like Comte, Gruyere, or even Swiss would be used to top a French Onion Soup but if you cant get it or arent a fan of the flavor, a mild cheese like mozzarella or muenster will work just as well. Cheddar will definitely stand out and compete with the flavor of the soup so Id use it as a last resort unless you are looking for that kind of effect.
Ok, that should do it on the questions but if Ive missed any let me know in the comments and Ill answer them there and add them to this FAQ if necessary.
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New To Keto Check Out The Keto Starter Guide
The Keto Starter Guide is an amazing resource as you get started on your keto/low carb journey. This guide has everything you need to get started in 9 simple video lessons and also includes workbooks with step by step instructions for beginners.
- Whats a macro and why do I count them?
- How do I find the best recipes?
- What is ketosis and how do I get my body there?
- What fruits are allowed on a ketogenic diet?
- Will I get Keto Flu and what do I do about it?
Here are a few photos we took while making this amazing recipe.
Dont forget to pin this for later!
Heres a printable version of this keto-friendly french onion soup recipe:
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.
- Toast bread. Meanwhile, make the 90-second keto bread according to the instructions here except youll 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.
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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!
Is French Onion Soup Keto
If you wonder, is French onion soup keto-friendly? Well, no! A traditional French onion soup is not keto-approved. Below I listed all the ingredients and reasons why you shouldnt eat a traditional French onion soup on keto:
- Sugar. a classic French onion soup requires onions that are caramelized in sugar. Sugar is your worst enemy on keto since it is pure carbs. Only 10 grams is 10 grams of net carbs!
- White wheat flour. this is used to help thicken the soup, and like sugar, flour is pure carbs, so not for you on keto!
- White wine. White wine is used to deglaze the onions. You can have some dry white wine on keto if used in moderation, but unfortunately, the classic French onion soup uses quite a good amount, which brings the carbs very high.
- Croutons. A classic French onion soup is always topped with lots of toasted French bread. Again, regular bread is not keto-friendly as it is made with wheat flour, high in carbs.
So, as you can see, you cant eat a classic onion soup recipe. But let me show you how French onion soup and keto can work together!
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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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How To Make French Onion Dip
Start by assembling your french onion dip ingredients, youll need sour cream, mayonnaise, my homemade dried onion soup mix, and some fresh chopped chives to boost that wonderful onion flavor.
Measure out two tablespoons of the onion soup mix and blend it together with the sour cream and mayonnaise and mix until its smooth and well combined.
Then chop the fresh chives, dried simply dont taste as good, and mix them in as well.
You really need to leave this for several hours in the fridge to allow the flavors to permeate your onion soup mix dip, and to allow the dried onion flakes to soften properly.
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Keto French Onion Soup Keto French Food
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.
How To Caramelize Onions
Add gobs of butter to a skillet. For this keto French Onion Soup recipe, were going to use 4 tbsp of butter.
Melt that butter until it is sizzling but not brown.
Add the sliced onions and turn the heat down to medium-low.
Now, cook those onions slowly in all that buttery goodness. You want them to be a dark golden brown but not burned. They should be moist and creamy without being crunchy and dried.
Low heat and lots of time will do the trick. Stir them frequently all in all it should take about 30 minutes to get them properly caramelized.
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Sometimes theres nothing better than a thick, filling bowl of soup. This low carb, French Onion Soup recipe starts with a bone broth base, caramelized onions and garlic, and a delicious layer of cheese to seal the deal. This soup can be eaten by itself or paired with a delicious serving of cloud bread, a slice of almond bread, or a few rosemary crackers.
The main ingredients in this keto French Onion Soup include: