Keto Cream of Onion Soup takes the classic French onion soup everyone loves to the next level. It also turns a high-carb soup into a masterpiece of keto technology. There is no flour in this recipe – just lots of delicious cheese and cream for thickness. Still, it has that wonderful onion flavor that blends with wine and subtle French spices. Joanie even omits the classic beef broth and uses a fine chicken broth instead.
We have been enjoying Nature Walk soup for years. I know many people have imitated this famous soup. It became especially popular when the Outback took it off their regular menu. In the days before keto, we enjoyed the Outback Caesar salad with a cup of this delicious soup. We always talked about making a version of Keto. Although Joanie made a few changes, her recipe is even better than the classic Outback version. Add it to your collection of Keto cream soups!
Try some of the other recipes with this sponge cake texture on our website – they are all delicious:
You see, we like to make warm, creamy soups. It’s probably a throwback to our long cold years on the East Coast. But even here in the Southwestern United States, we have hearty food. A pot of delicious, creamy soup is truly a “comfort food.” It will warm your stomach and make you smile. And most importantly, it’s Keto and will keep you going on your Keto journey.
Onions are, of course, a key ingredient in this recipe. Joanie loves the sweetness of Vidalia onions for this recipe. It is an essential ingredient. Yellow onions are too bitter for this recipe, and white onions seem to be better for very specific recipes. It is not as strong as other onion varieties, so spices can dominate. Vidalia onions retain this sweetness when partially caramelized, which is what you want. They are perfect for this creamy keto soup. Now let’s talk about creaminess.
Heavy cream thickens the soup, making flour and milk unnecessary. Forget the fancy classic and rely on the heavy cream and cheese mixture to thicken your cream of onion keto soup. Joanie also loves the cheese blend – Monterey Jack and Sharp Cheddar go well together and add flavor and color. They also go well with wine and thym…..e Very French! I don’t know why either, but bay leaves are so good in soups! Also, use organic chicken broth instead of beef. It really makes the soup lighter and more tender.
Our first tip is to make sure you have a sturdy Dutch oven – it’s a one-pan recipe, and you want even heat for simmering and blending flavors. A good Dutch oven is a good investment. We have always loved the Lodge Dutch Oven. Six pints is a good size for this recipe. However, we recently invested in a wider and shorter 6 3/4 quart Le Creuset Dutch oven. We absolutely love it! It allows for a larger surface area. Although Le Creuset is a little more expensive, they are the best! Our Le Creuset is now a Dutch oven.
Le Creuset 6.75 Quarter Dutch oven – the best Dutch oven
The Dutch Le Creuset cast iron oven is lighter than any other high quality cast iron oven on the market. This is a lot because many large cast iron pots are very heavy. We can easily handle this. The glaze on the inside shows the cooking.
The Le Creuset 6.75 Dutch oven is characterized by a wide, shallow shape and a large surface area. It is ideal for reducing sauces and evaporating excess moisture, or for efficiently roasting and browning meat before slowly cooking it to perfection. Because it is enameled cast iron, you always get even heat – no hot spots!
Le Creuset’s cast iron Dutch Ovens are ideal for slow cooking, simmering soups and stews, and baking everything from side dishes to homemade bread. Tight-fitting lids prevent moisture from escaping and ensure that slow-cooked dishes are evenly pressed into their own juices for moist and delicious results. Le Creuset goes from the stove to the oven and is easy to clean! Your Le Creuset Dutch oven will become a family heirloom – simply delicious! Click on the image or link for more information. We highly recommend this one.
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Another tip: be patient after adding the chicken broth and spices. Twenty minutes of simmering on low heat will allow the spices and flavor to be absorbed into the soup. Reduce the heat after adding the heavy cream, as the soup will thicken as the temperature drops. Stir frequently to mix the cream well. Do the same after adding the cheeses. You can even remove the pan from the heat to stir in the cheeses. The soup should be hot enough for the cheese to melt easily.
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Creamy Keto Onion Soup – Low in carbs, the perfect “belly warming” soup.
Creamy Keto Onion Soup is like a classic walk in the outback ….only better. Keep the carbs down by omitting the fancy flour and replacing the heavy cream with delicious cheeses. Joanie’s creation is the perfect keto “belly warmer”! Low in carbs and made in a jar, it’s a must!
- 3 tablespoons butter
- 2 Vidalia onions (halved, cut into ½-inch pieces, then cut into ½-inch pieces).
- 1 teaspoon sea salt
- 1 teaspoon pepper
- 1 cup white wine
- 6 cups chicken broth (organic)
- 2 bay leaves
- 1 1/2 teaspoons thyme (dried)
- 1 1/2 teaspoons Worcestershire sauce
- 1 1/2 cups heavy cream (at room temperature)
- 1 cup Monterey Jack cheese (grated)
- 1 cup cheddar cheese (very strong, grated)
- 2 tablespoons parsley (chopped)
- Melt the butter in a Dutch oven over medium heat, then add the chopped onions, salt and pepper. Saute 15 minutes, stirring, until tender.
- Add the white wine to the pan, heat over medium-high heat and cook for 3 minutes until the alcohol is reduced.
- Turn the heat to medium-low. Add chicken broth, thyme, Worcestershire and bay leaves and simmer for 30 minutes. Do not cover the Dutch oven. The broth will reduce slightly. After 20 minutes, remove the bay leaves.
- Add the heavy cream and stir. Simmer for 10 minutes until the cream thickens.
- Turn off the heat and stir in the cheeses (leave a little cheddar cheese for garnish). Garnish with chopped parsley and grated cheddar. Serve hot.
Portion: 1 cup Calories: 481.9kcal Carbs: 10.79g Protein: 12.82g Fat: 40.15g Saturated Fat: 24.87g Cholesterol: 133.1mg Sodium: 1632.89mg Potassium: 334.93mg Dietary Fiber: 1.2g Sugars: 6.69g Calcium: 358.85mg Net Carbs: 10g
Frequently asked questions
Would an onion be good for keto?
ARE ONIONS CONSIDERED KETO? At first glance, no, onions are not a food that promotes keto technology. Like all vegetables, they contain no natural fat and (from a nutritional standpoint) are primarily carbohydrates. For comparison, the average large onion contains 0 g of fat, 14 g of carbohydrates and 2 g of protein.
What is a good substitute for cream of onion soup?
If your recipe calls for a canned soup with no added water or milk, you can probably use 10 ounces of evaporated milk or 1/2 and 1/2 with a little dried onion. A generous amount of mayonnaise will probably help thicken the texture.
What soups can I eat on keto?
15+ Best Ketogenic Soup Recipes – Diet Ketogenic Soups
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