Are Onions Good For A Keto Diet
If we take a look at the common and steadfast onion, there are many points to consider. First, what are the health benefits? Second, do onions help or hinder a keto diet? Third, do the benefits outweigh any negatives?
First off, lets consider the health benefits of onions. They are full of nutrients, so are high in vitamins and minerals, especially C, B, and potassium.
They have potent anti-inflammatory properties and have powerful antioxidents. In fact, they contain over 25 different varieties of flavonoid anti-oxidents . Some studies show these may protect against heart disease, certain cancers and diabetes.
Onions are considered allium vegetables, as are garlic, leeks, and chives. They are believed to contain cancer-fighting properties. Win!
On the other hand, are onions good for a keto diet? Onions have more carbs than some other vegetables and are higher in natural sugars. These facts dont prevent me from eating onions. However, they do limit the amount I consume.
Its just like with most things. You dont want to go overboard with anything. For me, Ive found they work with my diet in moderation.
Ive heard all my life to eat your onions! Theyre good for you! Lets just say I havent always loved them. But I do so now.
Read Also:Campbellâs Tomato Soup Sloppy Joe Recipe
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.
How To Serve Keto French Onion Soup
When eating homemade french onion soup I like to use a fancy soup bowl or Ramekin to put my soup in. You can use a regular soup bowl. But again, we like to be fancy in our house when we have this soup, so we stick to using our ramekins.
Whenever I am serving soup I like to also make Cheddar Keto Biscuits or Keto Copy Cat Red Lobster Biscuits.
Read Also: Cream Of Chicken Cup Of Soup
My Life Changed After Getting Older And Having Children
Lipton Onion Soup Mix and Keto I managed to stay fit and healthy when I was younger. In college, I loved nothing more than wearing a bikini and going to the beach with my friends.
I WAS RUNNING OUT OF TIME TO GET BACK THE BODYI USED TO HAVE Lipton Onion Soup Mix and Keto
One day I was feeling really down on myself after reading an article that basically said my height and weight meant I was morbidly obese. My husband was sitting at the kitchen table so I asked him a simple question .
Mark this website says Im really fatDo you think of me that way?But Mom You Are Fat!And It Wasnt Because I Wasnt Trying My BEST!Doomed To A Life Of Being Overweight!
Onion Soup Mix A Keto
Lipton onion soup mix is a convenient way to add flavor to your dishes, but is it keto-friendly? This article will take a closer look at the keto diet and whether or not onion soup mix is a suitable choice. The keto diet is a low-carb, high-fat diet that has become increasingly popular in recent years. When following this diet, your body enters a state of ketosis, burning fat for energy instead of carbohydrates. One of the main goals of the keto diet is to minimize your carb intake, as carbs can raise your blood sugar levels and promote weight gain. This is where onion soup mix comes in, as it is relatively low in carbs. However, it is important to note that onion soup mix is also high in sodium. So, if you are following a strict keto diet, you may want to limit your intake of this ingredient. Overall, onion soup mix can be a keto-friendly option, but it is important to be mindful of your sodium intake. If you are looking for a low-carb way to add flavor to your dishes, onion soup mix can be a suitable choice.
For 1 teaspoon, there are only 1.8 carbs in onion powder, which is Keto friendly and contains only trace amounts of sugar.
Shallot, garlic, and onion are all considered low-calorie and safe to consume. Because they are high in carbohydrates, onions and garlic should be consumed in moderation on the keto diet.
Recommended Reading: Easy Tuna Casserole Without Soup
How To Make Keto French Onion Soup
First, start by heating the butter in oil in a large saucepan.
Add the onion slices and fresh thyme and cook for 10 minutes. Reduce the heat, and cook for another 30 minutes.
Stir in the garlic and cook for another minute.
Add the sherry and cook for 2 minutes, scraping up any browned bits.
Add the broth, coconut aminos, seasonings, and xanthan gum.
Simmer over medium heat for 15 minutes.
Transfer the soup to broiler safe soup crocks. Sprinkle with cheese.
Broil until the cheese is melted.
Garnish with sprigs of thyme if desired.
More Keto Soup Recipes To Try
- Give it a try and you will see why this Keto Mushroom Soup is a fan favorite. It is super-easy to make and oh-so-delicious.
- No need to miss potatoes when you have this Keto Cauliflower Soup. All the flavors of loaded potato soup in a low carb version you will love.
- Keto Chicken Pot Pie Soup has the flavors of your favorite casserole and a delicious soup that is so filling.
- This Keto Broccoli Cheese Soup is pure cheesy comfort food. Give it a try and you will be hooked.
If you like this recipe don’t forget to leave a 5 star rating and let me know how it went in the below comments, I love hearing from you! You can also FOLLOW ME on , , and to see all my delicious recipes.
Read Also: Campbell Soup Hash Brown Casserole
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.
Are You New To Keto
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Then, we slice thin pieces of hard baguette and toast it in a bread toaster or oven to get it very hard and crispy.
Finally, we spread fresh butter on the bread and rub a fresh garlic glove to flavor it.
This is then added on top of the onion soup and French grated cheese: usually Emmental, gruyere, or swiss cheese, and broil in the oven.
Recommended Reading: Amy’s Organic Split Pea Soup
Ingredients For Low Carb French Onion Soup
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 flavors of red.
This low carb french onion soup is also topped with a couple of 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 bubbly gooey crust on top.
- Caramelized Onions: this soup will be nothing without these savory and sweet onions
- Beef Broth: giving this soup a salty and savory beef flavour
- Red Wine: the rich and bold complexity of red wine gives this soup 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 flavors of gruyere cheese.
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!
Read Also: Creamy Chicken And Rice With Cream Of Chicken Soup
What You Eat On The French Soup Diet
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.
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.
Also Check: Campbells Chicken And Broccoli Rice Casserole
Recommended Reading: How To Make Onion Soup
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.
Is Dry Onion Soup Mix Healthy
Homemade dry onion soup mix contains only 6 ingredients all of which are just straightforward spices. One ingredient is beef bouillon powder. Just read the label to make sure it has the least about of things added to it and that its gluten-free.
So overall, yes Id say this homemade french onion soup mix is a pretty healthy option.
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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?
Kelly Bejelly
Thursday 26th of September 2019
Yes, just donât 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.
Kelly Bejelly
Tuesday 27th of November 2018
Great to know that Maria and I hope you make it again with less oil next time.
Paula
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 donât have any more room on my tablet to down load!:'(
cristina
Monday 29th of January 2018
Love Vanessaâs book! Canât wait to make more recipes from it. This one is so sooo good!
ChihYu
Monday 29th of January 2018
That looks creamy delicious. I love it
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Don’t Miss: Campbell’s Tomato Soup Directions
What Is Lipton Onion Soup Mix Made Of
The box mix that you buy in the store has sugar and corn starch, wheat, artificial coloring, and corn syrupand a bunch of other ingredients that I cant even pronounce, all ingredients that you shouldnt eat if you are trying to eat a much healthier lifestyle.
Instead, you can make this very easy mixture that does not have all of those unnecessary ingredients, plus it costs less money to make your own.
How Many Carbs In French Onion Soup
Recipes for onion soup vary greatly: you might use a meat-based stock or water. You may add milk, eggs, and flour or not.
You might use very different kinds of cheese and bread for the topping, and the list goes on.
Depending on the ingredients, there might be a very low or very high number of carbs in onion soup. Anything from 5 to 40 net carbs per serving.
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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:
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 .
