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Craving the rich and savory flavors of French onion soup but need to keep things low-carb? You’re in for a treat! My low-carb French onion soup recipe brings all the classic taste you love, with a clever twist to fit your healthy lifestyle. By roasting cauliflower and blending it with sweet onions, we’re crafting a soup that’s not only delicious but also fits perfectly into a keto-friendly diet.
Whether you’re looking for a comforting meal on a cool evening or a tasty way to stay on track with your health goals, this soup is sure to hit the spot. Let’s dive into how you can whip up this hearty, comforting, and guilt-free version of a beloved classic.
Why You’ll Love This Recipe
- Keto-Friendly: Savor the classic taste with fewer carbs.
- Packed Full of Flavor: Roasting the onion and cauliflower adds a rich, nutty flavor.
- Simple & Quick: Easy to make, delightful to eat.
- Adaptable: Perfect for various dietary needs.
- All-Season Comfort: Ideal for any time of the year.
Ingredients & Substitutions
Heads up: For exact measurements, see the recipe card below.
Let’s gather the ingredients for your low-carb French onion soup:
- Brown Onions: They bring the essential, rich flavor to the soup.
- Cauliflower: When roasted, it lends a lovely texture and mild sweetness.
- Garlic: A must for an extra layer of savory taste.
- Olive Oil or Ghee: Perfect for roasting the vegetables to bring out their flavors.
- Sea Salt & Cracked Pepper: To season and enhance the taste.
- Vegetable or Chicken Stock: The base that ties all the flavors together.
- Water: To get the soup to your preferred consistency.
- Gruyere or Cheese of Choice: For topping, adding a melty, cheesy layer.
Substitutions & Variations
- Stock Swap: Feel free to use either vegetable stock for vegetarian option, or chicken stock, depending on your preference or what you have on hand.
- Cheese Choices: While Gruyere is traditional, feel free to experiment with other cheeses that melt well, like mozzarella or provolone.
- Bread Topping: For a classic touch, top your soup with a slice of toasted keto bread and a sprinkle of your favorite melty cheese. It adds a delightful crunch and cheesy goodness, reminiscent of traditional French onion soup.
- Vegan-Friendly: If you’re following a vegan diet, simply swap out the cheese for a dairy-free alternative and use vegetable stock.
How To Make French Onion Soup with Cauliflower
Preheat & Prep. Start by heating your oven to 340°F (170°C) fan assisted, or 375°F (190°C) conventional. While the oven is heating, chop the cauliflower into florets and slice the onions.
Roast Vegetables. Place the cauliflower, onions, and unpeeled garlic cloves in a roasting dish. Drizzle with olive oil or ghee and season with sea salt and cracked pepper. Roast for about 45 minutes, giving them a stir halfway through, until the vegetables are nicely caramelized but not burnt.
Simmer Soup. After roasting, transfer the cauliflower and onions to a large pot. Add the vegetable or chicken stock and water. Squeeze the roasted garlic out of its skin and into the pot. Bring the mixture to a simmer and cook for about 10 minutes, allowing the flavors to meld together.
Serve. Once the soup is ready, ladle it into bowls and top each with a generous amount of grated cheese. Serve hot, and enjoy the comforting warmth and rich flavors of your low-carb French onion soup.
Tips for Best French Onion Soup with Cauliflower
- Roasting is Key: The roasting process is crucial for developing the depth of flavor in the onions and cauliflower. Make sure to roast them until they are golden and caramelized, but not burnt, for the best taste.
- Cheese Matters: Choose a high-quality cheese for the topping. Gruyere is traditional, but you can experiment with other cheeses that melt well for different flavors.
- Stock Selection: The type of stock you use can greatly influence the flavor. A good quality vegetable or chicken stock will add richness and depth to your soup. It’s always best (and so easy!) to make your own stock or broth.
- Season to Taste: Don’t forget to taste and adjust the seasoning before serving. A little extra pinch of salt or pepper can make all the difference.
Storage Instructions
It can be stored in the refrigerator for up to 5 days in an airtight container.
Absolutely! Freeze it in portioned containers for up to 3 months. Just thaw in the fridge overnight when you’re ready to enjoy it again.
Warm it on the stovetop over medium heat until heated through. If it’s frozen, let it thaw in the fridge first. For the best texture, add fresh cheese when serving the reheated soup, especially if you’re freezing it or storing it for a few days.
How to Serve French Onion Soup with Cauliflower
- Simple Style: Serve hot directly from the stove. Top each bowl with a generous amount of grated cheese, allowing it to melt into the warm soup for that classic French onion soup experience.
- With Keto Bread: Accompany your soup with a slice of toasted keto bread. For an extra touch, top the bread with melty cheese and broil it for a few minutes until golden and bubbly.
- As a Starter: This soup makes an excellent beginning to a hearty meal. Serve it in smaller portions as an appetizer before a main course.
- Light Lunch or Dinner: Pair the soup with a fresh green salad for a light yet satisfying lunch or dinner option.
- In a Bread Bowl: For an extra special presentation, serve the soup in a keto-friendly bread bowl (you could use this recipe for Low-Carb Bread Rolls and make bigger rolls).
French Onion Soup with Cauliflower
Ingredients
- 2 large brown onions
- 1 lb cauliflower (one small head)
- 4 cloves garlic (still in skin)
- 4 tbsp olive oil (extra virgin, or ghee)
- ½ tsp salt (sea or pink Himalayan)
- ¼ tsp cracked pepper
- 4 cups vegetable stock (or chicken stock)
- 1 cup water
- 1 cup grated gruyere (or hard cheese of choice)
Instructions
- Heat oven to
340 °F (170 °C), or 375 °F (190 °C). - Cut the cauliflower into florets. Peel and slice the onion.
- Place both in a roasting tin and add the unpeeled garlic cloves. Drizzle with olive oil, and sprinkle with salt and pepper. Bake for about 45 minutes, mixing half way through, until the vegetables are caramelized but not burnt.
- Remove from the oven. Place the cauliflower and onion to a saucepan with the stock and water.
- Squeeze the garlic from the skins into the pot. Bring to a simmer and cook for about 10 minutes.
- Remove from heat and set aside. Serve hot, topped with grated cheese.
Nutrition
Notes
- Serving Size: About 1 ⅓ cups (320 ml).
- Roasting is Key: The roasting process is crucial for developing the depth of flavor in the onions and cauliflower. Make sure to roast them until they are golden and caramelized, but not burnt, for the best taste.
- Serving Suggestions: Serve with a slice of toasted Keto Bread and more melted cheese on top for a more satisfying meal.
- Storage: Store in the fridge up to 5 days or freeze for up to 3 months.
Tried this last night and love how roasting the onions and cauliflower brings out the flavor. I used to make a similar recipe but not roasted cauliflower and it makes a big difference.
Thank you, so true!
Just tried this and it was amazing! I love how the roasted cauliflower adds such a great flavor to mimic the hearty texture. I didn’t even miss the potatoes or bread.
Thank you!