🧅🍲 High-Protein French Onion Soup
🧾 Ingredients (Serves 4)
Soup Base
- 4 large onions, thinly sliced
- 2 cloves garlic, minced
- 1 tbsp olive oil or butter
- 1 tsp sugar (optional, to caramelize)
- 4 cups beef or chicken broth (low-sodium preferred)
- 1 tsp thyme (fresh or dried)
- 1 bay leaf
- Salt & black pepper to taste
High-Protein Enhancements
- 1 cup Greek yogurt or cottage cheese (optional swirl for creaminess)
- 200g grated Gruyère or Swiss cheese (protein boost)
- Optional: 1–2 eggs whisked in for extra protein
For Serving
- 4 slices whole-grain or low-carb baguette (toasted)
- Extra cheese for topping
🔥 Instructions
- Caramelize onions
- Heat olive oil/butter in a large pot over medium-low heat.
- Add onions + sugar + pinch of salt.
- Cook slowly, stirring often, for 25–30 minutes until deep golden brown.
- Add garlic & herbs
- Stir in minced garlic, thyme, and bay leaf. Cook 1–2 minutes until fragrant.
- Deglaze & simmer
- Add broth, scraping up browned bits from the bottom.
- Simmer 15–20 minutes, uncovered, to concentrate flavor.
- Adjust salt & pepper.
- Prepare bowls
- Preheat oven broiler.
- Ladle soup into oven-safe bowls.
- Top each with a toasted baguette slice.
- Sprinkle generous amount of cheese on top.
- Broil
- Place under broiler for 2–5 minutes until cheese is melted, bubbly, and golden.
- Optional protein swirl
- For extra protein, gently stir Greek yogurt, cottage cheese, or whisked egg into the hot soup before serving.
💪 Protein Boost Tips
- Cheese + Greek yogurt add ~15–20g protein per serving
- Use lean broth or add shredded chicken for extra protein
- Serve with high-protein bread or croutons
