Module 7 · Soups
Keto French Onion Soup
Keto French Onion Soup is a keto soup with 10 g net carbs, 12 g protein and 24 g fat per serving (330 kcal). It serves 4 and takes 1 hour 15 minutes in total.
All the deep, sweet-savoury comfort of the classic — slow-caramelised onions, rich broth, a bubbling Gruyère crust — with the bread swapped for a golden cheese top.
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Allergens in this Ketogeni recipe: cereals containing gluten, soybeans, milk, celery, sulphites. Includes listed optional alternatives; check actual ingredient labels and substitutions.
Yield: 4 servings · Active time: 30 min · Total time: 1 h 15 min
| Per serving | Amount |
|---|---|
| Net carbohydrates | 10 g |
| Protein | 12 g |
| Fat | 24 g |
| Energy | 330 kcal |
Nutrition figures are estimates, not medical advice. Check ingredient labels and weigh your own portions, especially when tracking a strict daily carbohydrate limit. How to interpret these estimates.
Ingredients
- 3 piece organic onions, halved and thinly sliced
- 50 g organic butter
- 1 tbsp organic olive oil
- 2 piece organic garlic cloves, sliced
- 1 tsp fresh organic thyme leaves
- 60 ml dry white wine
- 900 ml organic beef bone broth
- 1 tsp tamari
- 120 g organic Gruyère, grated
- 0.5 tsp fine sea salt
Step-by-step method
- Melt the butter with the oil in a heavy pan over medium-low heat. Add the onions and a pinch of salt.
- Caramelise slowly, stirring every few minutes, for 35–40 minutes until deep mahogany and jammy. This slow patience IS the dish — don't rush it on high heat.
- Add the garlic and thyme for a minute, then pour in the wine and scrape up the sticky brown bits.
- Add the broth and tamari, simmer for 15 minutes, and season to taste.
- Ladle into oven-proof bowls, pile the Gruyère on top, and grill (broil) until bubbling and golden-brown.
- Serve at once, with a warning that the bowls are hot.
Chef’s tips
- CARB NOTE: onions are the one genuinely carby vegetable here — this bowl runs ~10 g net. Serve it as an occasional treat, or halve the onions and stretch with sliced mushrooms to bring it down.
- Low and slow is non-negotiable for caramelising: high heat burns before it sweetens.
- A splash of broth whenever the pan looks dry keeps the onions from catching.
Variations
- Bread-free crouton: grill a thin Gruyère crisp separately and float it on top.
- Lighter: use half onion, half thinly sliced leek and mushroom.
- Extra richness: whisk an egg yolk into the hot (not boiling) soup before topping.
Storage
The soup base keeps 4 days in the fridge; add the cheese and grill fresh each time.
Questions and answers
How many net carbs are in Keto French Onion Soup?
One serving has 10 g net carbohydrates, 12 g protein and 24 g fat (330 kcal). The recipe makes 4 servings. These figures are estimates; your own ingredients may differ.
Can I make Keto French Onion Soup ahead, store or freeze it?
The soup base keeps 4 days in the fridge; add the cheese and grill fresh each time.
Which allergens are in Keto French Onion Soup?
It contains cereals containing gluten, soy, milk, celery and sulphites, as listed by Ketogeni for this recipe. Always check the labels of the products you use.
Can I vary Keto French Onion Soup?
Yes. Bread-free crouton: grill a thin Gruyère crisp separately and float it on top. Lighter: use half onion, half thinly sliced leek and mushroom. Extra richness: whisk an egg yolk into the hot (not boiling) soup before topping.