Diabetic-Friendly French Onion Soup (Lower-Carb Version)
✅ Why it works for diabetes
- Controlled onion portion (onions contain natural sugars)
- No flour thickener
- Lower-carb bread option (or skip it)
- Balanced with protein & healthy fat
🥣 Ingredients (4 servings)
- 3 medium yellow onions, thinly sliced
- 1 tbsp olive oil or butter
- 2 cloves garlic, minced
- 4 cups low-sodium beef broth
- ½ cup dry white wine (optional)
- 1 tsp fresh thyme (or ½ tsp dried)
- ½ tsp black pepper
- Salt to taste
- 4 thin slices low-carb whole-grain bread (or skip)
- ½ cup shredded Gruyère or Swiss cheese
👩🍳 Instructions
- Caramelize onions (slowly):
Heat oil/butter over medium-low. Add onions and cook 25–35 minutes, stirring often, until deep golden brown. Slow cooking enhances sweetness without added sugar. - Add garlic & deglaze:
Stir in garlic (1 minute). Add wine if using and cook 2–3 minutes. - Simmer:
Add broth, thyme, and pepper. Simmer 15 minutes. - Serve (two options):
- Lower-carb option: Skip bread; sprinkle cheese directly on top and broil briefly.
- Traditional-style: Toast low-carb bread, place on soup, top with cheese, and broil until melted.
🧮 Approximate Nutrition (without bread, per serving)
- Calories: ~180
- Carbs: ~14–16g
- Fiber: ~2g
- Protein: ~8–10g
(With low-carb bread: carbs vary by brand.)
🔄 Blood Sugar Tips
- Pair with a protein-rich salad (chicken or tofu).
- Eat slowly—caramelized onions still contain natural sugars.
- Monitor portion size (onions are the main carb source).
