French Onion Soup: Keto Without The Bread?

French onion soup is a delicious, savoury dish that can be made keto-friendly with a few simple substitutions. While the traditional recipe includes bread, wine, and a large number of onions, which are all high in carbs, these can be replaced with low-carb alternatives. For example, keto-friendly bread and vegetable broth can be used, and the amount of onions reduced. The soup is typically topped with melted cheese, which is perfectly keto-friendly. So, without the bread, French onion soup can definitely be keto-friendly!

Keto French onion soup can be made with keto-friendly bread

French onion soup is not keto-friendly because it typically uses a lot of onions and is topped with bread and cheese. However, with a few substitutions, it can be made keto-friendly.

For the keto-friendly version of the soup, you can use keto 90-second bread, almond flour bread, or keto dough to make the croutons. You can also use keto hot dog buns, keto bread, or keto English muffins.

The soup is made by first caramelising the onions in butter and bone broth or avocado oil and beef broth. Then, add in the garlic, white wine or cooking sherry, broth, coconut aminos, salt, pepper, and xanthan gum. Simmer the soup and then transfer it to oven-safe bowls. Top with the keto bread and cheese and broil until the cheese is melted.

It's best to use yellow onions

While you can use other types of onions such as white or red onions, yellow onions are the best option for achieving an authentic flavor. They have a sweeter taste than other varieties, which complements the other ingredients in the soup.

Additionally, yellow onions tend to be larger than other types, making them easier to slice and caramelize. This is important because properly caramelizing the onions is key to making delicious French onion soup. It's a process that takes time and patience, but it's well worth the effort.

So, if you're looking to make the best French onion soup, be sure to reach for yellow onions. Their color, flavor, and size make them the ideal choice for this classic dish.

The soup is not suitable for a keto diet if made with red wine

French onion soup is a delicious and comforting meal, perfect for a cold day. While the soup can be made keto-friendly by substituting regular bread with keto-friendly options, the use of red wine in the recipe poses a challenge for those following a keto diet.

Red wine, a classic ingredient in French onion soup, adds a rich depth of flavor to the dish. However, it also introduces additional carbohydrates, which can be a concern for those on a keto diet. The goal of a keto diet is to keep carbohydrate intake very low, typically below 50 grams per day, to encourage the body to enter a state of ketosis.

When creating a keto-friendly version of French onion soup, it is important to consider the overall carbohydrate count, especially if other ingredients with a higher carb content, such as onions, are being used. While some recipes may suggest using dry white wine, which has a lower carb content than red wine, it is crucial to make thoughtful substitutions to keep the dish in line with keto guidelines.

By substituting red wine with alternative ingredients, such as additional beef broth or a combination of water and vinegar, the soup can be made more keto-friendly without sacrificing too much flavor. These substitutions allow individuals on a keto diet to enjoy the comforting flavors of French onion soup while adhering to their dietary restrictions.

The soup can be frozen

French onion soup can be frozen for up to six months. This is true for both homemade and store-bought soup. To freeze homemade soup, you'll want to freeze the soup, bread, and cheese separately. You can then reheat the soup and top it with the bread and cheese before serving.

It takes over an hour to make this soup

While the onions are cooking, you can prepare the other ingredients. For a keto-friendly version, it's best to use a keto bread, such as a 90-second bread or almond flour bread. You can make this in advance and toast it before serving.

Once the onions are caramelized, you'll add the other ingredients like broth, spices, and wine (or a substitute). Simmering the soup for around 30 minutes will allow the flavours to meld and develop.

While the soup is simmering, you can prepare the cheese toasts or croutons, if using. Simply bake the keto bread in the oven until golden, then sprinkle with grated cheese and bake again until melted and bubbly.

Finally, assemble the soup by ladling it into bowls, topping each with a slice of the cheesy toast or croutons, and broiling until the cheese is melted and golden.

So, while it does take over an hour to make this soup, most of that time is hands-off simmering, and the result is a comforting and flavourful meal.

Frequently asked questions