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Keto French Onion Soup

Serves 2

Traditionally high in carbs, we created a Keto version of French onion soup using baby spinach to hold a yummy melted pile of swiss and gruyere cheese atop caramelized onion and hearty stock. This soup has amazing flavor and will help you feel full and light, so dig in!

Prep Time: 5 minutes
Cooking Time: 20 minutes


2 tablespoons ghee or butter
1 medium yellow onion, peeled and sliced
1 teaspoon sea salt
½ teaspoon black pepper
½ teaspoon garlic powder
1 teaspoon dried rosemary
2 cups chicken or beef stock
2 sprigs of fresh thyme
2 cups baby spinach, chopped
¼ cup shredded swiss or gruyere cheese (or a combo of both)


Heat a saucepan to low heat and add the ghee or butter.

Add sliced onion and season with sea salt, black pepper and garlic powder. Add coconut aminos.

Stir occasionally and allow the onion to become very soft and a bit caramelized.

Pour in the chicken or beef stock and stir together. Allow everything to get hot.

Turn your oven’s broiler on and line a baking tray with parchment paper.

Place chopped baby spinach on the baking tray and place the shredded cheese on top of the baby spinach.

Allow the cheese to melt and get bubble, browning a little, under the broiler, about 5 minutes, keeping an eye on it to prevent burning.

Remove from the oven and set aside.

Remove the soup from the stove and serve between 2 with half of the melted baby spinach and cheese on top of each bowl of soup.

Garnish with fresh thyme.

Store any leftovers in the fridge for up to 5 days.


Calories: 244
Carbs: 9
Net Carbs: 7
Protein: 8
Fat: 19