French Onion Soup: A Delicious and Keto-Friendly Option


Indulging in a warm bowl of soup is a comfort we can all appreciate, especially during the colder months. But what if you’re following a keto diet? Is it possible to enjoy a classic like French Onion Soup without ruining your carb count? The answer is a resounding yes! In this article, we’ll explore a keto-friendly version of French Onion Soup that is both flavorful and satisfying.

French Onion Soup

A Twist on Tradition

With its rich, flavorful broth and a cheesy crouton topper, this keto-friendly French Onion Soup hits all the right notes. We’ve made a few adjustments to keep the carb count low without sacrificing taste. While it may have fewer onions compared to the traditional version, rest assured that each spoonful still delivers that sweet and savory combination you love.

The Perfect Toppers

Now, let’s talk about those delectable crouton-like toppers. Not quite a toast, not quite a crouton, they add an extra layer of texture and flavor to the soup. Imagine the copious amounts of cheese perfectly melted on top of these little wonders, creating a mouthwatering experience with every bite. The best part? These toppers are incredibly versatile. You can use them to garnish other soups and stews or even enjoy them as a base for your favorite breakfast sandwich.

Keeping It Keto

If you’re concerned about your daily carb intake, fear not. This keto-friendly French Onion Soup can fit seamlessly into your low-carb lifestyle. With just 10g net carbs per generous serving, it leaves plenty of room for your other meals of the day. Pair it with a carb-light breakfast and lunch, and you’ll still have over 15g’s left to savor this delicious and filling soup for dinner. You might even have enough carbs for a glass of wine to complement your meal.

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Is French Onion Soup Keto-Friendly?

Absolutely! We understand the challenge of keeping carbs down in French Onion Soup, but our version is undeniably keto-friendly. If you’re mindful of your carb intake, you can omit the topper, although it may not be as filling. Here’s the nutritional breakdown for the soup, topper, and cheese:

  • Keto French Onion Soup: 113 calories, 7g fat, 8g carbs, 1g fiber, 7g net carbs, 3g protein
  • Thyme Topper: 245 calories, 19g fat, 5g carbs, 2g fiber, 3g net carbs, 16g protein
  • Cheese: 60 calories, 5g fat, 0g carbs, 0g fiber, 3g protein

The Story Behind French Onion Soup

Did you know that French Onion Soup has a long-standing history in France? It became popular during the 18th century when onions were abundant and affordable. While Paris restaurants simply call it “onion soup” or “soupe à l’oignon,” it earned the name “French Onion Soup” due to its association with the country. Over the years, it evolved into a beloved dish served with a delightful combination of toast and cheese.

Customizing for Vegetarian or Vegan Diets

Traditionally, French Onion Soup derives its rich flavor from beef broth. However, our recipe allows for substitutions to cater to various dietary preferences. If you don’t consume beef, feel free to replace the broth with chicken or vegetable alternatives. For vegetarian or vegan adaptations, consider using a vegetable broth or stock, although the carb content may be slightly higher. Additionally, you can replace Worcestershire sauce (which contains anchovies) with coconut aminos for a plant-based alternative.

Onion Variety and Wine Substitutions

You may be wondering if you can use different onion varieties when making French Onion Soup. The answer is yes! While yellow onions offer a mellow flavor, feel free to experiment with white or red onions if that’s what you have on hand. The difference in taste will be minimal.

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As for the wine, you can omit it if desired. Instead, replace it with an equal amount of water and a teaspoon of balsamic or red wine vinegar. This substitution will maintain the delicate flavor characteristic of the soup.

Cheese Options to Top Your Soup

Traditionally, French cheeses like Comte, Gruyere, or Swiss are used to crown a pot of French Onion Soup. However, if these options are not available or suit your taste, fear not! Mild cheeses like mozzarella or muenster work just as well. Remember that cheddar, while flavorful, may compete with the soup’s taste, so use it sparingly unless you’re aiming for that specific effect.

Now that you have all the information, it’s time to savor this keto-friendly twist on French Onion Soup. Give it a try, and you’ll discover just how possible it is to enjoy a classic dish while staying true to your dietary goals.

For more delicious recipes and inspiration, visit Hook’d Up Bar and Grill.