French Onion Soup: Keto-Friendly Comfort Food

French onion soup is a delicious, sweet and savory dish that can be easily adapted to fit a keto diet. While the traditional recipe is not keto-friendly due to the use of sugar, flour, and bread, some simple ingredient swaps can make it compliant with a low-carb ketogenic diet. This introduction will explore the modifications needed to make a classic French onion soup keto-approved, including alternatives to sugar, flour, and bread, as well as considerations for the keto dieter.

French onion soup is not keto-friendly due to the high-carb content of its traditional ingredients

Onions are naturally high in carbs, and when caramelized in sugar, as is traditional in French onion soup, they become even higher in carbs. White wheat flour is also sometimes used to thicken the soup, adding even more carbohydrates. White wine, which is often used to deglaze the onions, can be keto-friendly in moderation, but the quantity typically used in French onion soup brings the carb count too high for a keto diet.

To make French onion soup keto-friendly, several substitutions and omissions can be made. For example, erythritol can be used as a sugar substitute to caramelize the onions without adding carbs. The amount of onions used can also be reduced, and a combination of beef and chicken broth can be used instead of just beef broth to reduce the intensity of the onion flavor. Instead of using wheat flour as a thickening agent, xanthan gum can be used, as it contains very few carbs. Finally, the traditional French bread croutons can be replaced with low-carb bread or croutons made from keto-friendly ingredients such as pork rinds or sunflower seeds.

It is possible to make a keto-friendly version by reducing the amount of onions and using alternatives to sugar and flour

French onion soup is not typically keto-friendly. The high carbohydrate content of onions means that a large quantity is not suitable for a ketogenic diet. In addition, traditional recipes often include sugar, flour, and wine, which are also high in carbohydrates.

However, it is possible to make a keto-friendly version by reducing the amount of onions and using alternatives to sugar and flour. For example, one recipe recommends using erythritol, a keto-friendly sweetener, to caramelize the onions. Another suggests using xanthan gum as a thickening agent, as it contains very few carbohydrates.

When making a keto-friendly version, it is also important to omit the bread or croutons that are traditionally served with French onion soup, as these are also high in carbohydrates. Some recipes suggest substituting these with pork rinds or toasted seeds.

Finally, when preparing the soup, it is important to be mindful of serving size. Due to the relatively high carbohydrate content of onions, even a keto-friendly version of the soup may have a relatively high carbohydrate count per serving.

Keto-friendly bread can be used instead of croutons or it can be omitted entirely

French onion soup is a delicious and comforting meal, but is it keto-friendly? The answer may depend on how you make it and what ingredients you use.

One of the main concerns with French onion soup on a keto diet is the bread or croutons that are typically used. These are usually made from high-carb, white flour and can add a significant number of carbs to the dish. However, there is an alternative! Keto-friendly bread can be used instead of croutons or it can be omitted entirely.

Keto-friendly bread is typically made with alternative flours such as almond or coconut flour, which have a lower carb content. This bread can be used in place of croutons to add some texture and heartiness to the soup without adding too many extra carbs. It can be toasted or crisped up in the oven to give it a similar texture to traditional croutons.

If you're looking to reduce your carb intake even further, you can simply omit the bread or croutons altogether. This will result in a soup that is still tasty and filling, thanks to the rich broth and sweet onions. You might also consider adding some extra cheese to make up for the missing bread.

So, if you're a fan of French onion soup but are watching your carb intake, don't worry! With a few simple adjustments, you can enjoy this comforting dish while still staying within your keto macros.

The soup can be made in advance and stored in the fridge for up to five days or frozen for later

French onion soup can be made in advance and stored in the fridge for up to four days or frozen for later. It is best to store the soup and toppings separately to prevent the bread from getting soggy. When stored in the fridge, the soup should be placed in an airtight container. To store in the freezer, place the soup in covered airtight containers or heavy-duty freezer bags.

When reheating the soup, it can be done in a Dutch oven on the stovetop or in the microwave. If the soup was frozen, it should be thawed in the refrigerator and then reheated. Once the soup is hot, it can be ladled into serving bowls and topped with toasted bread and cheese. The soup can also be frozen in individual portions, making it easy to thaw and reheat only what is needed.

It is important to note that the soup should be refrigerated within two hours of cooking to maximize its shelf life. Leftover soup should not be left at room temperature for more than two hours, as bacteria can grow rapidly at temperatures between 40 °F and 140 °F.

Onions are relatively high in carbs so serving size should be considered when consuming this soup on a keto diet

French onion soup can be keto-friendly, but it's important to be mindful of the serving size due to the relatively high carb content of onions. Onions are a good source of fiber, vitamins, and minerals, but they are also high in carbs, with approximately 9-10% of their weight consisting of carbohydrates. This means that a single whole raw onion can contain around 11-14 grams of carbs.

When making keto French onion soup, it's crucial to balance the amount of onions used with other ingredients to keep the carb count in check. Some recipes suggest reducing the amount of onions or substituting them with other low-carb vegetables. Additionally, avoiding the use of flour or sugar during cooking can help make the soup more keto-friendly.

To make French onion soup keto-compliant, it is advisable to omit the bread or croutons that are traditionally served with it. These toppings add a significant amount of carbohydrates to the dish. Instead, you can use keto-friendly alternatives, such as low-carb bread or almond flour bread, to keep the carb count within the desired range.

When consuming French onion soup on a keto diet, it is important to be mindful of the overall carb intake for the day. Pairing the soup with low-carb meals for breakfast and lunch can help ensure that you stay within your desired carb limit. Additionally, considering the macros and adjusting the serving size accordingly can help make this soup a keto-friendly option.

Frequently asked questions