French Onion Soup- low carb and blood sugar friendly
French onion soup, is a classic French dish made low carb and blood sugar friendly. I have included instructions for making this dish dairy free as well! French onion soup is renowned for its rich flavor and comforting warmth, and begins with caramelizing onions to unlock their natural sweetness. This process transforms the onions into a deep golden hue, enhancing their flavor. This low carb recipe was adapted from the classic NYT Cooking recipe which, of course, is reminscent of the original hailing from France: "onions were plentiful and affordable by the poor, a medieval recipe in Le Ménagier de Paris, published in 1393" and then published "in the middle of the 18th century a cookery book by the head chef to a French prince included a recipe for "peasant-style onion soup" – soupe à l'oignon à la Paysanne".Adding bone broth elevates the soup, creating a savory base that pairs beautifully with toasted flax bread or keto almond bread slices topped with melted Gruyère or manchego cheese. As these elements meld together, they create a harmonious blend of textures and flavors that warms the soul. For chilly evenings, this cozy French onion soup recipe satisfies comfort food cravings and provides a culinary hug in a bowl. I hope your family loves this recipe as much as mine does.
Ingredients
- 2 tbsp grass fed butter if you need to make this dish dairy free, use avocado oil
- 3 pounds red or yellow onions peeled and thinly sliced
- ¾ tsp sea salt, plus more to taste
- 2 quarts beef bone broth, (8 cups)
- 1 cup dry white wine
- 1 tbsp dry sherry
- 1 tbsp arrowroot cassava flour or tapioca starch
- ½ tsp black pepper, plus more to taste
- 8-12 slices keto bread (from 1 loaf) Cut 1/2 inch thick. Use either flax bread or keto almond bread
- 1 ½ cups Gruyère cheese or manchego cheese, grated (Gruyère is traditional but if you do not tolerate cow dairy like me, go ahead and use sheep manchego, raw goat cheddar, or vegan cheese)
Instructions
- Melt the butter in a heavy Dutch oven or cast iron pot over medium heat. Add onions and ½ teaspoon salt, stir and cover, letting onions soften for 5 minutes. Remove lid and let onions caramelize until golden brown over medium heat, stirring occasionally. Adjust heat if onions are browning too quickly. The caramelization process may take 45 to 60 minutes.
- Meanwhile, warm the bone broth in a saucepan over low heat.
- Once onions are caramelized, add wine and sherry to the pot and allow the mixture to come to boil. Stir in arrowroot and let thicken for a minute or two.
- Slowly add the warm bone broth, ¼ teaspoon salt and the pepper to the onion mixture and boil uncovered for 10 minutes. Add more salt and pepper to taste.
- Heat the oven broiler, (or use a toaster oven) and arrange individual ovenproof ramekins on a baking sheet. Ladle soup into the ramekins, and cover the soup with bread slices. Sprinkle each dish generously with grated cheese.
- Watching closely, broil for a minute or two until the cheese melts and browns. Serve immediately.
Notes
This soup is excellent to make ahead and freeze. Freeze the broth and onions (without the bread and cheese). When ready to serve, thaw and warm the broth and onions. Top with bread and cheese and broil, then serve!
Nutrition
Calories: 494kcalCarbohydrates: 35gProtein: 32gFat: 21gSaturated Fat: 14gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 2gTrans Fat: 0.2gCholesterol: 60mgSodium: 891mgPotassium: 547mgFiber: 6gSugar: 15gVitamin A: 416IUVitamin C: 25mgCalcium: 544mgIron: 1mg
Tried this recipe?Let us know how it was!