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Free Printable: Low Carb & Keto Food List
Get It NowThis 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.
Ingredients You’ll Need
The ingredients in keto onion soup are very basic, but come together in an impressive way:
- Yellow onions
- Butter
- Beef bone broth
- Garlic
- Fresh thyme
- Dry white wine
- Bay leaves
- Keto 90-second bread
- Gruyere cheese
How To Make Keto 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.
Frequently Asked Questions
- 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 it 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 it 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.
- 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.
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.
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.
- 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.
Keto French Onion Soup
This EASY, healthy, low carb keto French onion soup is pure comfort in a bowl, complete with cheesy, toasty bread crust.
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Instructions
Tap on the times in the instructions to start a kitchen timer.
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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.
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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.
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Add the wine. Scrape the bottom of the pan with a wooden spoon to deglaze.
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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.
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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.
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Preheat the oven to 400 degrees F (204 degrees C).
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Arrange the bread in a single layer on a baking sheet. Toast in the oven for 3-5 minutes, until golden on the bottom.
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Flip and toast for 3-5 more minutes, until golden on the other side.
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Remove the bread from the oven. Set the oven to broil.
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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.
Did You Like It?
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Maya's Recipe Notes
Serving size: 1 cup
- Store: Keep the soup and toppings separate in the fridge for 3-4 days—bread on top will get soggy!
- Meal prep: Caramelizing onions takes time, so make the soup ahead and prep the bread and cheese. When ready to eat, just assemble and broil.
- Reheat: Warm the soup on the stove or in the microwave, then add toasted bread and cheese and broil.
- Freeze: Freeze soup, bread, and cheese separately for 2-3 months, then reheat when ready.
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy.
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Low Carb Keto French Onion Soup Recipe
43 Comments
Hilary Douglass Justice
0If you triple the keto bread recipe do you also triple the microwave time?
Maya | Wholesome Yum
0Hi Hilary, No, it would be a bit longer but not triple. Just check on it, it should spring back and an inserted toothpick needs to come out clean. Hope this helps!
Judy M
0I had to make adjustments, so didn’t work out well. Plus, I misunderstood the . I have arthritis, so I had gotten rid of my heavy cast-iron Dutch oven. I used my big nonstick soup pot. I got mixed up on your instructions for caramelizing the onions. When it got turned to doing that, I saw the note that said “caramelized your onions like it’s done here:” Well, it was too much liquid. I ended up steaming the onions. It’s not what I wanted, after all that work. Any suggestions on how to turn this into a soup with other vegetables? Thank you very much.
Maya | Wholesome Yum
0Hi Judy, Sorry to hear your soup didn’t turn out as expected. I’m a little confused about what you misunderstood or what the issue was, as that sentence seems to be cut off. If your onions have too much liquid, you can turn up the heat to help it cook away. Does this answer your question?
Tami
0Is the net carbs including the keto bread recipe?
Wholesome Yum D
0Hi Tami, Yes it does.
Tami LeBrun
0Thank you! Haven’t made it with the 90 sec keto bread but instead just eat soup on its own. Such a great recipe!
Liz Stanley
0Very tasty and appreciate the keto bread recipe to make it perfect! Thank you
Elaine Weber
0I loved this soup pretty easy to make, I made half the recipe for me & my husband he said it was tasty, I did it with t Gruyère cheese it was very melted & good very tasty ?
Andrew Garello
0Great French Onion Soup Recipe. I made it last night-first time -came out great.! The flavor was awesome.
Julie B
0I 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.
Julie B
0And I don’t like wine so the 32oz of broth was perfect.
ginger
0Really delicious on a cold, rainy night! Tastes as good as any restaurant soup and keto friendly too! Caramelization is key!
Fran
0I 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.
KT
0Should 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 D
0Hi 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.
Marge
0How many carbohydrates without the bread?
Wholesome Yum D
0Hi 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.
Melanie Fette
0Our go to family favorite recipe!! I did use a package Keto sliced bread that works well too.
Joyce
0Made 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.
Anne
0Spectacular! I thought I was in Paris…parfait!!
Kim
0Made this was delicious. Everyone loved it!!!
Victoria Novak
0Where 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 M
0Hi Victoria, The carbs are from the onions. They are higher in carbs than you may think. Hope this helps!
Mickey
0Meh….Not good at all. Not a fan of 90 second bread either. Lot of work and didn’t care for either recipe.
kazy
0This 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.
Vicky
0Hi,
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?
Thanks Vicky
Wholesome Yum M
0Hi 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.
Lesley
0what can you use if you don’t have wine or want to use it as alcohol intolerant?
Wholesome Yum M
0Hi Lesley, Feel free to use a little extra beef broth to replace the white wine in the recipe. Enjoy!
KIMBERLY A BAKER
0Lesley, I would substitute miso for the wine for that added depth of flavor.
kazy
0Hi Maya
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?
kazy
0My toaster toasts 4 slices at a time, by the way.
Wholesome Yum M
0Hi 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.
kazy
0Thanks for the advise. Will be toasting in the oven.
Lisa
0That looks delicious!
Michelle
0I have been dying for French Onion soup lately. This has my mouth watering.
Marie
0What 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 M
0Hi Marie, This is the dish I used for making the bread. I did it in 3 batches for 6 servings.
Nathan
0There’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!
Lauren Vavala
0Looks delicious! We just made french onion soup in culinary school but it wasn’t very keto friendly like this one is.
Cindy Gordon
0My 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!!
Angela
0I could eat this every day! Yum!