Is Onion Soup Mix Keto Friendly

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Keto French Onion Soup Keto French Food

Lamb & Onion Soup (Keto Friendly)

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.

Is Onion Soup Mix Low Carb/keto

You can use onion soup mix when cooking if you are on a low carb or Keto diet, just make sure not to go overboard and use too much.

It has 3.4 NET Carbs per tablespoon to be exact. But dont be too alarmed because when you add it to your recipes you are probably only going to add a few tablespoons. And then when you divide that up in your whole recipe you really arent adding in many extra net carbs.

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.

Read Also: Red Potatoes And Lipton Onion Soup Mix

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:

Ingredients Used To Make This Soup

Delicious Keto Friendly French Onion Soup This is a ...

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: Campbell’s Soup And Rice Recipes

How This French Onion Dip Fits In Your Thm Meal Plan

This rich, creamy, onion-y dip is a THM S so that means only low, or even better, no carb dippers. We want to get plenty of non-starchy veggies into our meals and snacks, right? This dip is perfect for dunking broccoli, cauliflower, celery sticks, and cherry tomatoes.

If you want something chip-like, give these Pepperoni Chips a try. These Salt and Vinegar Zucchini Chips sound like a winner, too.

Maybe crackers are your vibe? Sour Cream and Green Onion Crackers are made with almond flour so its best to not go overboard with them!

Try baking Josephs Lavash Bread, cut into chip-sized pieces, until crispy. Just remember Josephs are considered a frankenfood. Too much of that will not help your weight loss, Im afraid.

Finally, you can also make cheese chips very easily

Remember be reasonable! Just because you can doesnt mean you should. Since French onion dip is sour cream-based dont go nuts with the baked cheese chips. That doesnt mean you cant have any, just try to load up on the non-starchies more

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

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 Much Cheese To Use


I list two cups for the recipe but if you really like cheese, add more cheese. Want less? Use less. If Im using shredded cheese, I usually add approximately 1/3 cup of shredded cheese on top of each ramekin if Im using sliced cheese, I usually add 2 slices per ramekin. Keep in mind that since this is a low-carb version and theres no bread to put the cheese on top of, the cheese will sink down slightly into the ramekin. This may cause it to look like you dont have as much cheese in your soup than you actually do. Not that theres anything wrong with lots of cheese.

sliced cheese

Read Also: Beefy Lipton Onion Soup Mix

Best Tips For Making Homemade Dry Onion Soup Mix

Even though this is one of the easiest recipes to make, I wanted to give you a few more tips when making homemade dry onion soup mix:

  • Stock up on all your ingredients when they go on sale.
  • Buying my spices in bulk from Costco is my absolute favorite. I save so much doing it this way.
  • To make this vegetarian or vegan, use vegetable bouillon instead of beef bouillon.
  • 3-4 tbsp is equivalent to an envelope of Lipton soup mix.
  • Double or triple the recipe for an even larger batch. I recommend it.

Whats In This Easy French Onion Dip Recipe

Sour cream, of course, as any proper French onion dip has. But Ive also thrown in a few other things because Im just crazy in the kitchen like that.

  • Greek yogurt Sister doesnt like Greek yogurt so I try to put it in all the things I can to help her get healthy probiotics. If youre keto, youll want to use the full-fat version. Good news for THMs here you can use full-fat Greek yogurt too! If youre like me though you usually have the fat-free on hand because its more versatile.
  • Nutritional yeast we love nooch on all the things here! This is totally optional so if you dont have it, dont like it, or have health issues that mean you shouldnt eat it feel free to leave it out.
  • Coconut aminos amino acids are good for you, but I personally prefer to avoid the soy-based aminos that are in Braggs. Since I didnt have Worcestershire sauce on hand I used a bit of this. Leave it out if you dont have it.
  • Simple dried herbs and spices. No MSG or corn starch or any other ingredients we dont want to eat.
  • Also Check: Calphalon 4.5 Qt Soup Pot

    What Can You Make With Dry Onion Soup Mix

    One of the nice things about this homemade onion soup mix is that its versatile and can be added to many different foods and recipes. I use it all of the time when cooking and its now a staple in my kitchen!

    Here are a few of the recipes you can make with dry onion soup mix:

    • Meatloaf
    • for roasting vegetables or meat
    • Beef Stew

    So Chef Jenn Whats The Secret

    Keto French Onion Soup

    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

    Is This Onion Soup Vegetarian Or Vegan

    Typically, French onion soup gets its rich flavor from beef broth, which is what I used here. If you dont eat beef you can substitute chicken broth for a lighter flavor. If you want to make this soup vegetarian or vegan, you can substitute a vegetable broth or stock, but the carbs may be a few grams higher than a broth made with meat. This recipe also includes Worcestershire sauce, which contains anchovies. You can replace it with an equal amount of coconut aminos for a similar flavor that is completely plant-based.

    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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    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.

    Keto Creamy Onion Soup

    Onion Soup: Low Carb and Keto Diet

    Keto Creamy Onion Soup takes the classic French Onion Soup that everyone loves to a new level. It also turns a high-carb large-crouton topped soup into a Keto-friendly masterpiece. There is no flour in the recipe just a lot of delicious cheese and heavy cream for thickness. Yet, it has that delicious onion flavor blended with wine and delicate spices, all in a French theme. Joanie even abandons the classic beef broth base and uses a delicate chicken stock instead.

    For years, we enjoyed Outbacks Walkabout soup. I know many have made a copycat of this famous soup. This especially became popular when Outback removed it from their regular menu. In our pre-Keto days we used to enjoy an Outback Caesar Salad with a cup of this delicious soup. We have always talked about making a Keto version. Although Joanie has made a number of alterations, her recipe is even better than the classic Outback version. Definitely add this one to your Keto Creamy Soup collection!

    Try a few other recipes with this Bisque-like texture on our site they are all delicious:

    You can tell that we love making hot and creamy soups. It is probably a throwback to our many years in the cold weather of the East Coast. But, they do make for a hearty meal even here in the Southwestern United States. A pot of delicious creamy soup is truly comfort food. It will warm your belly and bring a smile to your face. Best of all, they are Keto and will keep you on your Keto journey.

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    Homemade Onion Soup Mix Is Easily Made With 6 Common Spices And Mixes In 5 Minutes So Nice To Have In The Cupboard Ready To Go

    It is handy and healthy to have homemade mixes all ready to go. Most are made up of normal things I already have on hand so why buy a mix with added stuff in them that I dont even want to feed my family? It is so much cheaper too. I could buy a packet of onion soup mix or I could mix 6 ingredients together that I have in my cupboards for a fraction of the cost. Homemade Onion Soup Mix is one that I find well worth the small effort it takes to do that.

    I got this recipe from Stockpiling MomsDry Onion Soup Mix. She has a lot of good mixes on her page. I do not add a couple of things in her recipe and double it so I have plenty for the next time.

    Follow my for dozens of ideas from all around the web! I am constantly finding new things to add so there will be new things all the time!

    Keto French Onion Soup Recipe

    cook time: 1 HOUR 10 MINUTES

    total time: 1 HOUR 20 MINUTES


    • 1/3 cup grass fed butter
    • 2 tablespoons minced garlic
    • 3 cups organic beef broth
    • 2 sprigs fresh thyme

    In a large saucepan over medium heat, melt butter and garlic.

    While butter is melting, slice your onions into 1/2 inch slices. If you prefer smaller pieces of onion, I suggest chopping. Add onions to melted butter and caramelize for 20-30 minutes, stirring occasionally.

    Add spices and broth to your caramelized onions and let simmer for 30 minutes on low.

    Remove thyme and bay leaves before pouring the soup into dutch ovens or an oven-safe dish.

    Pour soup into the dutch ovens, leaving about an inch space from the top to add pork rinds and cheese.

    Add crumbled pork rinds and cheese to the very top and place in the broiler until cheese is bubbling.

    You May Like: Knorr Vegetable Soup Mix Gluten Free

    The Secret To Eating Soup On Keto

    Here’s the best way to make eating soup on keto better: look at canned or packaged soup as a starting point.

    In other words, add stuff! Boil or saute up some spinach and throw it in chicken broth or top your soup with some avocado. Another keto favorite is to take bone broth or heavy cream and “stretch” the soup a bit farther to dilute the carb content.

    Whatever you can do to increase the fat and protein content while diminishing the carbs is fair game.

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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.

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