Milly Gaines
French onion soup is a delicious and hearty meal, but is it suitable for those on a keto diet? Well, it depends. Onions are relatively high in carbohydrates, and the soup is often thickened with flour and sugar, and served with croutons, all of which are typically avoided on a keto diet. However, there are ways to make this soup more keto-friendly. For example, you can reduce the amount of onion, use a keto-friendly bread alternative, and be mindful of serving sizes. With these adjustments, you can enjoy a tasty bowl of French onion soup that fits within your keto diet.
| Characteristics | Values |
|---|---|
| Carbohydrates | 6-14g |
| Fat | 4-7g |
| Saturated Fat | 2g |
| Protein | 3-4g |
| Calories | 100-113 |
| Can be made vegetarian | Yes |
| Can be made vegan | Yes |
| Health benefits | May reduce the risk of cancer and osteoporosis |
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What You'll Learn
- French onion soup is not keto-friendly due to its high carb content
- Keto-friendly alternatives include using keto bread, almond flour bread, or rosemary crackers
- Caramelizing onions takes time, so make the soup ahead of time and prep the bread and cheese
- Onions are relatively high in carbs, so be mindful of serving sizes
- Keto French onion soup tastes like classic French onion soup without the added carbs
French onion soup is not keto-friendly due to its high carb content
French onion soup is typically made with a lot of onions, which are high in carbohydrates. On top of that, the soup is often thickened with flour and served with bread, both of which add even more carbs to the dish. For these reasons, traditional French onion soup is not keto-friendly.
Onions are not very keto-friendly because they are grown underground and tend to have a higher carb content than other vegetables. While onions can be part of a keto diet if consumed in small amounts, a typical serving of French onion soup contains a significant number of onions.
Some recipes for French onion soup also include sugar, which is not keto-friendly. Additionally, the soup is often served with regular bread, which adds a lot of carbs.
To make a keto-friendly version of French onion soup, you can omit the bread or use a low-carb alternative, such as keto bread or almond flour bread. You can also make the soup without adding sugar or flour. However, even with these substitutions, the carb count in a cup of French onion soup may still be too high for some people following a keto diet.
It's important to note that the amount of carbs in French onion soup can vary depending on the recipe and the serving size. When eating French onion soup at a restaurant, it's difficult to know exactly how many carbs are in the dish, so it's best to proceed with caution.
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Keto-friendly alternatives include using keto bread, almond flour bread, or rosemary crackers
French onion soup is traditionally made with bread, flour, and sugar, which are not keto-friendly ingredients. However, there are several keto-friendly alternatives that can be used to make this soup delicious and suitable for a keto diet.
One option is to use keto bread, which is made with low-carb ingredients and can be toasted or used as croutons. You can also make your own keto bread by following a specific recipe, such as the Diet Doctor's rolls, or using keto-friendly ingredients like almond flour. Almond flour bread is another alternative, providing a nutty flavour that complements the soup. It can be toasted and topped with grated cheese, creating a tasty and satisfying dish.
If you're looking for a crunchy topping without the bread, rosemary crackers are an excellent choice. They add a unique flavour and texture to the soup, making it a more interesting and enjoyable meal. You can also experiment with other keto-friendly crackers or bread alternatives, such as cloud bread, to find your preferred combination.
When preparing French onion soup for a keto diet, it's important to be mindful of the serving size due to the relatively high carb content of onions. Additionally, you can reduce the overall carb count by using less onion or substituting some with other low-carb vegetables. By making these simple adjustments, you can enjoy a comforting and flavourful bowl of keto French onion soup.
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Caramelizing onions takes time, so make the soup ahead of time and prep the bread and cheese
French onion soup is not typically keto-friendly because it often includes bread as a topping and flour as a thickening agent. However, you can make a keto-friendly version by omitting the bread and using low-carb alternatives. Onions contain carbohydrates, so it's important to be mindful of the serving size when making a keto-friendly version.
Caramelizing onions is a time-consuming process, so it is advisable to make the soup ahead of time. This involves melting butter in a pot and then slowly cooking the onions until they are golden brown. You can use clarified butter or regular butter, depending on your preference. The onions should be thinly sliced and cooked over medium heat for 25 to 30 minutes, stirring frequently, until they are caramelized.
Once the onions are caramelized, add a splash of vinegar to enhance their flavor. Then, pour in your choice of stock and herbs. You can use chicken or beef stock, or even bone broth for added depth of flavor. For the herbs, you can use dried or fresh thyme and parsley, or experiment with other herbs like bay leaves, rosemary, or garlic. If using fresh herbs, you can put them in a tea bag so they can be easily removed after cooking. Let the soup simmer for about an hour and a half, filling your kitchen with a delightful aroma.
While the soup is cooking, you can prepare the bread and cheese. Keto-friendly bread options include keto 90-second bread, low-carb almond flour bread, cloud bread, or rosemary crackers. For the cheese, grated Swiss, Parmesan, or Gruyere cheese will add a creamy texture and flavor to the soup. You can also use mozzarella or provolone cheese if you prefer. Simply toast the bread, add it to the soup, and sprinkle with grated cheese before broiling.
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Onions are relatively high in carbs, so be mindful of serving sizes
Onions contain carbohydrates, and while they are not as high in carbs as regular bread, they are relatively high in carbs compared to other vegetables. For this reason, it is important to be mindful of serving sizes when eating French onion soup on a keto diet.
French onion soup is typically made with a lot of onions, and the soup's overall carb count can vary depending on the recipe. For example, a cup of French onion soup from Panera contains 23 grams of net carbs with the croutons. A keto-friendly version of the soup may have fewer carbs, but it is still important to consider the number of onions used in the recipe and the resulting carb count per serving.
When making French onion soup for a keto diet, it is recommended to use a smaller amount of onions than a traditional recipe might call for. This helps to keep the overall net carbs down while still enjoying the flavor and health benefits of onions. Onions have been shown to have cancer-fighting properties and can help to strengthen bones by reducing the risk of fractures.
Some keto-friendly alternatives to using large amounts of onions in French onion soup include adding other vegetables or ingredients such as garlic, meat stock, or bone broth for added flavor depth. Additionally, using low-carb bread or crackers as a topping can help reduce the overall carb count of the dish.
It is worth noting that while onions are relatively high in carbs, the amount of onion typically consumed in one sitting is unlikely to throw someone out of ketosis. Therefore, enjoying a serving of French onion soup on a keto diet can be acceptable, especially if the recipe is mindful of the serving size and carb count.
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Keto French onion soup tastes like classic French onion soup without the added carbs
French onion soup is traditionally made with beef broth and sliced onions, topped with cheese and croutons or bread. Onions contain carbohydrates, and the soup is often thickened with flour, making it less suitable for a keto diet.
However, it is possible to make a keto-friendly version of French onion soup by reducing the number of onions and using low-carb alternatives to bread. For example, keto-friendly bread can be used, or the bread can be omitted altogether. The soup can be thickened with butter and olive oil instead of flour.
Some recipes suggest using a slice of pre-baked keto almond bread, toasting it, adding it to the soup, and sprinkling grated cheese on top. Others recommend making a cheesy crouton topper with thyme or rosemary for extra flavour.
One recipe includes melting clarified butter in a pot, adding sliced onions, and cooking until caramelized. A splash of vinegar is added to bring out the flavours, followed by chicken or beef stock and herbs. The soup is then simmered for about an hour and a half.
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Frequently asked questions
Regular French onion soup is not keto-friendly as it contains high-carb ingredients such as sugar, flour, white wine, and croutons or bread. However, there are keto-friendly versions of French onion soup that substitute these ingredients.
Keto French onion soup typically includes a bone broth base, caramelized onions, and cheese. You can also add garlic and herbs such as thyme, bay leaf, and rosemary. For a bread topping, you can use keto bread, keto croutons, or almond bread.
To make keto French onion soup, first cook the onions in butter and olive oil over medium heat until they are caramelized. This can take around 30-45 minutes. Then, add the broth and any herbs and seasonings. Ladle the soup into an oven-safe bowl and top with keto bread and cheese. Broil until the cheese is bubbly and starting to brown.
