Keto french onion soup – low carb

Keto French Onion Soup – Low Carb

Table of Contents

Description

This Keto French Onion Soup brings all the rich, deep flavors of the classic dish without the carbs! Made with caramelized onions in a savory beef broth and topped with gooey melted cheese over a low-carb bread substitute, this soup is comforting and perfect for cold weather.


Ingredients

For the Soup:

  • 2 large yellow onions, thinly sliced
  • 2 tbsp butter (or ghee for dairy-free)
  • 2 tbsp olive oil
  • 2 cloves garlic, minced
  • 1 tsp salt
  • ½ tsp black pepper
  • 1 tsp thyme (dried or fresh)
  • ½ tsp erythritol or monk fruit sweetener (optional, to balance flavors)
  • 4 cups beef broth (low sodium preferred)
  • 1 tbsp Worcestershire sauce (or coconut aminos for strict keto)
  • ½ cup dry white wine (or extra broth if avoiding alcohol)
  • 1 tbsp balsamic vinegar (for depth of flavor, optional)

For the Topping:

  • ½ cup shredded Gruyère cheese (or Swiss cheese)
  • ¼ cup Parmesan cheese (for extra crispiness)
  • 2 slices low-carb bread (or homemade keto bread, chaffles, or cheese crisps)

Instructions

1. Caramelize the Onions

  1. Heat butter and olive oil in a large saucepan over medium heat.
  2. Add sliced onions and cook slowly, stirring occasionally, until golden brown and caramelized (about 30-40 minutes). Be patient—this step is key!
  3. Stir in garlic, salt, pepper, thyme, and erythritol (if using).
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2. Deglaze and Simmer

  1. Pour in white wine to deglaze the pan, scraping up the browned bits. Let it cook for 2-3 minutes until reduced.
  2. Add Worcestershire sauce, balsamic vinegar, and beef broth. Bring to a gentle simmer and let it cook for 15-20 minutes.

3. Prepare the Topping

  1. While the soup simmers, preheat the oven to 375°F (190°C).
  2. Toast low-carb bread or a keto substitute until crisp.
  3. Ladle the soup into oven-safe bowls, place a piece of toasted bread on top, and sprinkle with Gruyère and Parmesan cheese.

4. Broil & Serve

  1. Place the bowls under a broiler for 2-3 minutes until the cheese is melted and bubbly.
  2. Serve hot and enjoy your low-carb French onion soup!

Notes & Tips

Caramelizing Onions: Be patient; slow cooking over low heat develops the best flavor. Stir occasionally to prevent burning.
Bread Alternatives: Use chaffles, cheese crisps, or keto crackers if you don’t have low-carb bread.
Cheese Options: Traditional Gruyère is best, but you can use Swiss, Provolone, or Mozzarella.
Extra Thickness: To make the soup thicker, you can add a small amount of xanthan gum (¼ tsp).
Wine Substitutes: If avoiding alcohol, just increase the beef broth or use a mix of broth + a splash of apple cider vinegar.


Servings & Nutrition

Serving Size: 1 bowl (makes 4 servings)

  • Calories: 250
  • Fat: 18g
  • Protein: 9g
  • Net Carbs: 6g
  • Fiber: 2g
  • Total Carbs: 8g

Health Benefits of Keto French Onion Soup

🥑 Low-Carb & Keto-Friendly: Keeps you in ketosis while satisfying cravings.
🧅 Rich in Antioxidants: Onions provide quercetin, which has anti-inflammatory properties.
💪 High in Healthy Fats: Butter and cheese provide energy and satiety.
🍖 Protein-Packed: The beef broth adds collagen and essential amino acids.

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Q&A

Can I make this ahead of time?
✅ Yes! The soup base can be made 1-2 days in advance and stored in the fridge. Add the cheese topping and broil just before serving.

What’s the best low-carb bread for this recipe?
Chaffles (cheese waffles), keto mug bread, or almond flour bread work great.

Can I make it dairy-free?
✅ Use ghee or coconut oil instead of butter and skip the cheese topping or use dairy-free cheese.

What broth should I use?
✅ Opt for homemade beef bone broth or a store-bought version with no added sugars or preservatives.


Final Thoughts

This Keto French Onion Soup is rich, savory, and completely guilt-free. It delivers all the traditional flavors while keeping your carbs in check. Whether you’re on a keto diet or just love a good bowl of soup, this recipe is a must-try!

Would you like suggestions for more keto-friendly meals? 😊