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This keto French onion soup tastes just as rich and flavorful as the real deal, without all the carbs! Instead of using regular bread to top it, we’re using my keto 90-second bread! You could also use my low carb almond flour bread. Keto onion soup (aka healthy French onion soup) is made with just 9 basic ingredients, with caramelized onions as the star, that come together in a luxurious way. It’s perfect for entertaining, as this low carb French onion soup can be made ahead and assembled and broiled right before serving. It’s sure to impress.
If you love caramelized onions as much as I do, you’ll want to try my recipes for smothered pork chops and caramelized French onion dip.
Keto French Onion Soup Ingredients
The ingredients in keto onion soup are very basic, but come together in an impressive way:
- Yellow onions
- Beef bone broth
- Fresh thyme
- Dry white wine
- Bay leaves
- Keto 90-second bread
- Gruyere cheese
How To Make Low Carb French Onion Soup
- Saute onions. Heat butter and bone broth in a dutch oven first, then add the onions – they’ll 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. It’ll only take about a minute!
- Deglaze. See all those browned bits stuck to the dutch oven in the picture above? Now, we’ll add dry white wine and scrape all those bits. They are loaded with flavor!
- Simmer. Add more broth and bay leaves, then we’ll simmer the soup for a while.
- Toast bread. Meanwhile, make the 90-second keto bread according to the instructions here – except you’ll 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.
Keto Onion Soup FAQs
What does French onion soup taste like?
French onion soup tastes meaty from the beef bone broth, sweet from the caramelized onions, and comforting from the bread and cheese on top… all in one.
Is French onion soup healthy?
Regular French onion soup is borderline. Broth and onions? Good. White bread on top? Meh.
No worries though, we’re making healthy French onion soup today! This easy low carb French onion soup is grain-free and the bread used is low carb.
Is French onion soup keto friendly?
Regular French onion soup is high in carbs and far from keto friendly. It’s 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.
Why did my onions burn or not caramelize?
Caramelized onions are the key to great French onion soup – don’t rush them! If they are burning, not caramelizing, or you’re having some other issue with that step, please read the detailed guide on how to make caramelized onions here.
Does it matter what kind of onions are used?
I used yellow onions, but feel free to use others if you like. Some people even like to mix up different kinds.
From a keto standpoint, any carb differences between varieties are only slight.
Healthy French Onion Soup Storage Instructions
Can you make it ahead?
You can definitely prep this soup ahead! Caramelizing onions takes about 20 minutes, so make the soup ahead and prep the 90-second keto bread and gruyere cheese.
You’ll just need to assemble and broil everything right before serving.
How to store low carb French onion soup:
Store the soup and toppings separately in the refrigerator for 3-4 days. (Don’t store with the bread on top – it will get soggy.)
Can French onion soup be frozen?
Yes, you can also freeze the soup to enjoy later. Obviously you’ll want to freeze the soup, bread, and cheese separately but they can all be frozen individually for 2-3 months and then reheated.
Can French onion soup be reheated?
Reheat the soup in a dutch oven on the stovetop, or in the microwave if you like, until hot. Then, proceed to top with toasted bread and cheese, and broil, just as you would fresh.
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.
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 can’t just use any pot to make French onion. This Dutch oven is a great width for caramelizing onions (super important!), 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.
Low Carb Keto French Onion Soup Recipe
Low Carb Keto French Onion Soup Recipe
This EASY, healthy, low carb keto French onion soup is pure comfort in a bowl, complete with cheesy, toasty bread crust.
Tap underlined ingredients to see where to get them. Please turn Safari reader mode OFF to view ingredients.
Tap on the times in the instructions below to start a kitchen timer while you cook.
In a Dutch oven, heat the butter and 2 tablespoons bone broth over medium heat. Add the onions. Caramelize onions according to the instructions here, about 30-40 minutes total, adding the additional 2 tablespoons bone broth after 20 minutes.
Push the onions to the sides of the pan and make a well in the center. Add the minced garlic and thyme leaves. Saute for about 1 minute, until fragrant.
Add the wine. Scrape the bottom of the pan with a wooden spoon to deglaze.
Add the remaining broth and bay leaves. Bring the soup to a boil, then reduce heat to a simmer. Cover and cook for 30 minutes.
Meanwhile, make the 90-second bread according to the instructions here. Using a rectangular baking dish, you’ll double the recipe to make 2 rectangular slices, then cut those in half to make 4 square slices total.
Preheat the oven to 400 degrees F (204 degrees C).
Arrange the bread in a single layer on a baking sheet. Toast in the oven for 3-5 minutes, until golden on the bottom.
Flip and toast for 3-5 more minutes, until golden on the other side.
Remove the bread from the oven. Set the oven to broil.
Ladle the soup into oven safe bowls and place them onto a baking sheet or baking dish. Top each bowl with a slice of bread, then sprinkle with shredded cheese. Place under the broiler for 2-4 minutes, until cheese is melted and browned.
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Serving size: 1 cup
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Great French Onion Soup Recipe. I made it last night-first time -came out great.! The flavor was awesome.
I had a 32oz carton of beef broth and a large chopped yellow onion I needed to use but didn’t know what to do with. I found your recipe for keto French onion soup and it was perfect and easy. I didn’t have any fancy cheese but I did have some mozzarella that I needed to use up. I made the 90 second keto bread then toasted it in the oven and then sliced it up into cubes and then melted the mozzarella on top. it was delicious and filling. I will make this again because I have one more carton of beef broth I need to use up.
And I don’t like wine so the 32oz of broth was perfect.
Really delicious on a cold, rainy night! Tastes as good as any restaurant soup and keto friendly too! Caramelization is key!
I followed the receipe but used 1 tsp of dried thyme because I didn’t have fresh. Also used swiss cheese instead of gruyere because that is what I had. It was good but it seemed to be missing something. Salt? Worchestershire sauce? I don’t know. My husband said it seems like a lot of work for a bowl of soup! It was definitely labor intensive. I don’t know if I’ll make it again because it was so much work.
Should the bread recipe be doubled or tripled? In the soup ingredients it says “6 slices Keto 90-second Bread (triple the recipe)” but in the soup instructions it says “Make the 90-second bread… double the recipe… to make 4 square slices.” Thanks for any clarification!
Wholesome Yum D0
Hi KT, If you double the recipe you will get 4 slices and if you triple the recipe you will get 6 slices. For this recipe, you will want 6 slices.
How many carbohydrates without the bread?
Wholesome Yum D0
Hi Marge, I don’t have that info. You could use the USDA recipe creator and add the ingredients that you do use to get the new nutritional value.
Our go to family favorite recipe!! I did use a package Keto sliced bread that works well too.
Made the French Onion soup this weekend. Absolutely amazing – even my non-Keto husband thought it was so good. Follow recipe to the tee – wouldn’t change a thing.
Spectacular! I thought I was in Paris…parfait!!
Made this was delicious. Everyone loved it!!!
Where are the 12 GPS of carbs coming from?
Onions, broth, spices, cheese are almost zero
and your 90 second bread is 1 net carb.
Wholesome Yum M0
Hi Victoria, The carbs are from the onions. They are higher in carbs than you may think. Here is an article about the carb counts in onions and how they vary by variety: Are Onions Keto? I hope this helps!
This was such a pleasant change from beef, chicken, pork and fish, especially on these cold nights. The only things I would add to the ingredients – very important – it needs salt and pepper listed. Also if you butter the bread or melt butter and brush it onto the bread before toasting it in the oven, it tastes even better.
This is a strange question
I love baked French onion soup but dislike eating the onions so I usually strain them out.
Would the nutritional values change and the macros?
Wholesome Yum M0
Hi Vicky, It would change the carb count by not eating the actual onions, as you are removing the fiber. You may want to experiment with blending the soup to keep the net carbs down.
what can you use if you don’t have wine or want to use it as alcohol intolerant?
Wholesome Yum M0
Hi Lesley, Feel free to use a little extra beef broth to replace the white wine in the recipe. Enjoy!
KIMBERLY A BAKER0
Lesley, I would substitute miso for the wine for that added depth of flavor.
I have my own low-carb bread that I will be using. Is it necessary to toast it in the oven per your recipe instructions or can I just toast it in my toaster, which is what I usually do when I want to toast it?
My toaster toasts 4 slices at a time, by the way.
Wholesome Yum M0
Hi Kazy, Ideally, the bread slices need to lose moisture while toasting, which is why I put mine in the oven. They will become more crouton like in the oven. Using a toaster will leave a lot of that moisture in the bread. The recipe will still work if you decide to toast, but it will give a slightly different result.
Thanks for the advise. Will be toasting in the oven.
That looks delicious!
I have been dying for French Onion soup lately. This has my mouth watering.
What size glass dish should I use for the 90 second keto bread if tripling the recipe as noted. I just made the soup and it’s wonderful!
Wholesome Yum M0
Hi Marie, This is the dish I used for making the bread. I did it in 3 batches for 6 servings.
There’s something about caramelized onions and colder weather that makes for the PERFECT combination. This soup is definitely going on my table in the near future!
Looks delicious! We just made french onion soup in culinary school but it wasn’t very keto friendly like this one is.
My kiddos and I made this together! We have been spending a lot more time in the kitchen lately and its so fun. They really enjoyed making this recipe but they enjoyed eating it even more! Thanks for this delish creation, we are adding it to our “make again” list!!
I could eat this every day! Yum!