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French Onion Soup, with Perfect Macros (and Delicious!)

By Holly Darnell, RD

October 3, 2023

Now that the days are turning colder, it’s becoming soup season. And one of the most filling, delicious soups that can stand up on its own is the French onion soup. And contrary to legend, it’s relatively easy to make.

You’ve likely had classic French onion soup at a restaurant or cafe — if you’re really lucky, you may have even had it in France! However, for an everyday soup, it can be too rich. Not this version, as our homemade French onion soup is perfectly balanced in macros — 18 grams of carbohydrates, 16 grams of fat and 26 grams (!) of protein — and clocks in at 343 calories per serving.

Consider it a great lunch or dinner, next to a salad and/or a grilled piece of meat. Yum! It’s also fancy enough to serve at a dinner party.

What Is French Onion Soup?

You may be surprised to find out that this onion soup has a really lengthy history. Experts seem to agree that onion soup has been made and eaten since ancient Roman times.

The modern day version of onion soup, often called French onion soup, was introduced in 18th century Paris, France. It’s typically served in ramekins with gratinée or au gratin (melted and slightly browned cheese on top), with baguette slices on the side. We dispense with the baguette and recommend Ezekiel bread instead.

Key Ingredients

To develop the ideal flavor, this French onion soup uses a number of ingredients. The star ingredient that provides flavor and healthy protein is Bone Broth Protein, including unflavored as well as chicken soup flavor. Bone Broth Protein brings the benefits, including supporting overall satiety and a healthy metabolism, healthy joints, a healthy gut, and healthy skin.

Of course, the co-star is the onion. Onions are surprisingly powerful little vegetables. Onions are packed with antioxidants that can support healthy inflammation levels.

Healthy fats arrive via grass-fed butter and Gruyère cheese, which is classified as a Swiss-type or Alpine cheese. Can’t do dairy? Substitute a Gruyère-style goat cheese instead.

Flavors come fast and furious with the red wine (Cabernet Sauvignon is ideal), beef broth, fresh thyme, sea salt and cracked black pepper. If you don’t use alcohol, go with one-quarter cup of red wine vinegar one-quarter cup of water.

Lastly, we recommend you use Ezekiel sprouted grain bread rather than a white bread. More protein and fiber!

How to Make French Onion Soup

So how do you make this French onion soup? It’s fortunately pretty easy. First, you’re going to make some caramelized onions.

In a Dutch oven, melt butter over medium heat. Add large handfuls of onions to the pot. Cook, stirring, until onions are soft and starting to turn translucent, about two minutes. Stir in a few more handfuls of onion and repeat the cooking process. Add in sea salt and begin to caramelize.

Reduce the heat to medium-low and continue to cook the onions, stirring occasionally to prevent from sticking, until caramelized and golden, about 45 to 50 minutes. Once the onions are caramelized, increase the heat to medium high. Add the wine to deglaze the pan and allow to absorb into the onions, until little moisture remains, about 4 to 5 minutes. Mix in chickpea flour until onions are fully coated and allow to thicken for 1-to-2 minutes.

Next, make the chicken broth. In a medium saucepan on low heat, add in two cups of hot water and two scoops of Chicken Soup Bone Broth Protein. Whisk until fully combined and set aside. Add beef broth, chicken broth, two scoops of Bone Broth Protein Pure, balsamic vinegar, thyme, sea salt and pepper to the Dutch oven. Bring to a boil over high heat and then reduce to a simmer.

Cover and cook for 30 minutes. Mixture will appear clumpy due to the Bone Broth Protein, but will blend into the soup upon boiling.

While the soup is simmering, preheat the oven to 375. Place the bread on a lined baking sheet and toast bread for 12–15 minutes, until golden. Allow to cool and then cut into cubes.

Preheat the broiler for five minutes. Ladle soup into individual ovenproof casserole dishes and cover the top with cubed bread. Sprinkle gruyere on top and place bowls on a baking sheet.

Broil until the cheese is bubbly and golden, about 3–4 minutes. Serve immediately.

This French onion soup can be stored in an airtight container in the refrigerator for 3–4 days. Reheat the soup to desired temperature, and then add bread and cheese and broil on high for 3–4 minutes. Soup can be frozen in an airtight container for up to three months, without the addition of the bread and cheese. Allow soup to thaw in the refrigerator overnight.

Other Healthy, Hearty Soup Recipes

• Creamy pumpkin soup

• Acorn squash soup

• Creamy broccoli soup

• Meatball soup

• Bone broth chicken noodle soup

• Miso soup with greens and mushrooms

• Thai coconut chicken soup

Recipe developed by Holly Darnell, RD. Holly is a registered dietitian nutritionist who unlocked self-love at the intersection of exceptional food and practical solutions for healthy living. She’s passionate about helping others make simple, positive lifestyle changes on their individual path to healing.