Is Onion Soup Keto Friendly

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Health Benefits Of Onions


Onions are widely considered to be a superfood thanks to the incredible health benefits that they offer. With that in mind, here are three of the top health benefits that you can gain by including onions as part of your keto diet:

  • Excellent source of antioxidants. Onions contain more than 25 different types of disease fighting antioxidants and flavonoids. Its essential to include plenty of antioxidant-rich foods as part of your diet in order to help protect against various types of disease.
  • Loaded with anti-inflammatory compounds. Onions are also a rich source of anti-inflammatory compounds that can help to reduce your risk of developing chronic inflammatory diseases like Alzheimers or heart disease. Studies have confirmed that onion consumption can help to reduce LDL cholesterol levels, lower high blood pressure, and improve overall vascular function.
  • Helps to regulate blood sugar levels. Onions may also be a good food option for individuals who have type 2 diabetes. Numerous studies have found that eating onions helps to normalize and control blood sugar levels.

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!

Recommended Reading: Campbell Soup Chicken And Rice Casserole

Ingredients Used To Make This 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 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.

Also Check: Campbellâs Soup And Rice Recipes

Read Also: Campbells Chicken Rice Broccoli

Equipment Used To Make This French Onion Soup

I find having this low carb french onion soup recipe in traditional oven safe bowls truly give you that classic french soup feeling.

Another option would be to use oven safe ramekins or soufle bowls as long as they are at least 10 oz in size.

A medium sized dutch oven pot always comes in handy for soups and stews.

Baking sheets are a must for this recipe in order to make the crusty bread and to place the oven safe bowls onto in case they boil oven and not make a mess in the oven.

How Do I Store Leftovers

Keto Creamy Onion Soup

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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Make The Low Carb Tortilla Chips

  • 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.
  • Can You Cook Cabbage Soup In A Crock Pot

    Sure! We used the stovetop method because it is faster and only takes about 30 minutes to cook.

    However, you can use the slow cooker to cook your soup if you want an easy set-it-and-forget-it meal.

    If using a crockpot, cook for 3-4 hours on high or 6-8 hours on low, until the cabbage and veggies are tender. You dont need to sauté the onions, carrots, and celery first, but you can if youd like the extra garlic flavor.

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    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.

    The French Onion Soup Cheese Question

    Lamb & Onion Soup (Keto Friendly)

    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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    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.

    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.

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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.

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    Keto French Onion Soup

    French Onion Soup has always been a favorite of mine, and this Keto French Onion Soup delivers on the classic flavors. With a rich, perfectly seasoned broth, garlic, and onions, all topped off with Gruyere cheese, you have a hearty soup that is impossible not to love. Try it once, and you will be hooked.

    Onion Soup is best when the onions are caramelized to perfection. This French Onion Soup recipe achieves that. It’s also low in carbs, gluten-free and keto-friendly

    Give it a try, and I think you will agree, this easy recipe deserves to become a cold-weather habit.

    Keto Broccoli Cheese Soup

    A keto-friendly copycat of Panera Breads famous Broccoli Cheddar Soup. Its just as cheesy, rich, and loaded with broccoli as the original, but this keto broccoli cheese soup is also keto-approved as well as healthy and hearty. Another thing thats really great about it is that you need only a handful of ingredients and around half an hour of your time to make it.

    Your favorite cheesy broccoli soup but keto.

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    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.

    Keto French Onion Soup Chicken

    Onion Soup: Low Carb and Keto Diet

    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.

    Also Check: Lipton Onion Soup Pot Roast

    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:

    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 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.

    Kelly Bejelly

    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

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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.

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