French onion soup is a timeless classic, perfect as a comforting meal or an elegant dinner party dish. This keto French onion chicken recipe captures all the rich flavors of the traditional soup in a satisfying and easy-to-make main course. It combines succulent pan-seared chicken with caramelized onions, a luscious sauce, and melted cheese, all while keeping the carb count low.
Why You'll Love This Keto French Onion Chicken
This recipe offers several compelling reasons to make it a regular part of your meal plan:
- Flavorful and satisfying: The combination of caramelized onions, savory chicken, and melted cheese creates a deeply satisfying and flavorful dish.
- Low-carb and keto-friendly: With modifications like using cauliflower instead of bread, this recipe fits perfectly into a ketogenic diet.
- Easy to make: While caramelizing onions requires some patience, the overall recipe is simple and straightforward.
- Versatile: You can customize this recipe with different cheeses, vegetables, and herbs to suit your preferences.
- Comfort food: This dish is the perfect comfort food, especially on a cold day.
- Make ahead: The leftovers reheat well, making it a great option for meal prepping.
Ingredients
The key to a great keto French onion chicken lies in using high-quality ingredients and taking the time to develop the flavors properly. Here's a breakdown of the essential components:
- Chicken: Boneless, skinless chicken thighs or breasts work well in this recipe. Chicken thighs tend to be more flavorful and stay moist during cooking, but chicken breasts are a leaner option.
- Onions: Yellow onions are the star of the show, providing the characteristic sweetness and depth of flavor that defines French onion soup.
- Cheese: Gruyere cheese is the traditional choice for French onion soup, and it adds a nutty, slightly sweet flavor to the chicken. However, you can also use other cheeses like mozzarella, provolone, Swiss, sharp cheddar, or Gouda.
- Beef broth: Beef broth is essential for creating a rich, savory sauce.
- Butter: Butter is used to sear the chicken and caramelize the onions, adding richness and flavor. Olive oil or avocado oil can be used as substitutes.
- Thyme: Fresh thyme adds a fragrant, herbaceous note to the dish. Dried thyme can be used as a substitute, using about half the amount.
- Garlic: Freshly minced garlic adds a pungent, aromatic element to the caramelized onions.
- White wine (optional): White wine helps deglaze the pan and create a more complex sauce. Chicken broth can be used as a substitute.
- Worcestershire sauce: Adds depth and umami to the sauce. Soy sauce or coconut aminos can be substituted.
- Seasonings: Salt, pepper, onion powder, and Italian seasoning enhance the flavors of the chicken and onions.
Step-by-Step Instructions
Here are several variations of the recipe with step-by-step instructions:
Keto French Onion Chicken with Green Beans
This version includes sautéed green beans as a side dish, adding a healthy and flavorful element to the meal.
Read also: Easy Low-Carb Cheese Crackers
Ingredients:
- 4 chicken thighs, skinless
- Olive oil
- Butter
- 1 onion, sliced
- Chicken broth
- Dried thyme
- Gruyere cheese
- Green beans
- Minced garlic
- Onion powder
- Garlic powder
- Salt and pepper to taste
Instructions:
- Gather and prep all ingredients. Season chicken thighs with onion powder, garlic powder, and salt and pepper to taste.
- Add olive oil to a pan over medium heat. Once hot, add in the chicken thighs and brown on both sides, about 4 minutes per side. Remove chicken from the pan, leaving any pan drippings, and set aside.
- Add additional butter to the pan for the onion over medium-low heat. Once melted and bubbling, add in the onion and allow to cook down, stirring occasionally. Season with salt to taste.
- Once the onions are cooked down and starting to brown, add the chicken back into the pan.
- Add in the chicken broth, dried thyme, and gruyere cheese. Stir to combine with the onion. Once a sauce is formed, reduce heat to low and cover pan.
- As the onion and chicken is simmering, add butter to a separate pan over medium heat. Once melted and bubbling, add in the green beans, garlic, and season with salt and pepper to taste.
- Cook green beans to preferred doneness, then serve with the chicken and onion mixture.
Keto French Onion Chicken Bake
This version is baked in the oven, creating a melty, bubbly topping.
Ingredients:
- Boneless, skinless chicken breasts or thighs
- Yellow onions, sliced
- Beef stock
- Mozzarella cheese or Gruyere cheese
- Cauliflower florets (optional)
- Butter
- Oil
- Garlic
- Thyme
- Dijon mustard
- Salt and pepper to taste
Instructions:
- Preheat oven to 400°F (200°C).
- Heat butter and oil in a large oven-safe skillet over medium-high heat. Add the sliced onions, and cook undisturbed until they begin to sweat and are brown in places.
- Reduce heat to medium low, add salt and and cook for an additional 10-15 minutes, stirring occasionally, until the onions have softened.
- Add garlic and thyme and cook for an additional 2 minutes.
- Add in beef stock and mustard and scrape up any browned bits and continue to cook until the liquid has reduced by about half, about 2 minutes.
- Set aside ½ cup of the onion mixture. Add the cauliflower to the skillet and mix together with the onions.
- Season the chicken with salt and pepper then nestle the chicken in the skillet. Divide the set aside onions on top of the chicken.
- Place in the preheated oven and bake until chicken is cooked through, about 20 minutes.
- Preheat the broiler. Sprinkle the shredded cheese on top. Then, broil to melt the cheese and create a golden brown topping.
Keto French Onion Soup Chicken (Stovetop Version)
This version is cooked entirely on the stovetop, making it a quick and easy weeknight meal.
Ingredients:
- Chicken breasts, cut into smaller pieces
- Yellow or white onions, sliced
- Garlic, minced
- Beef broth
- Gruyere or Swiss cheese, shredded
- Beef bouillon or onion soup mix (optional)
- Olive oil
- Salt and pepper to taste
Instructions:
- Heat the oil over medium heat in a large skillet. Add the onions and garlic and cook slowly, stirring occasionally, until caramelized and golden, about 30 minutes.
- Move the onions to the sides of the pan and add the chicken to the center in a single layer. Sprinkle the chicken with the salt and pepper.
- Cook for 4-5 minutes on each side or until 155 degrees with a meat thermometer.
- Top the chicken with the cooked onions and bouillon or soup mix if using. Sprinkle on the cheese.
- Place the pan under the broiler for 2-3 minutes until the cheese is golden brown and the chicken has reached 160.
Paleo French Onion Chicken
This version is dairy-free and paleo-friendly, using cashew cheese as a substitute for traditional cheese.
Ingredients:
- Boneless, skinless chicken thighs or breasts
- Yellow onions, sliced
- Beef broth
- Tapioca flour
- Ghee or coconut oil
- Italian herbs
- Salt and pepper to taste
- Cashew Cheese:
- Raw cashews, soaked in hot water for at least 2 hours
- Nutritional yeast
- Lemon juice
- Garlic powder
- Onion powder
- Salt
Instructions:
- Preheat your oven to 375° F.
- Make the Cashew Cheese: Place all cashew cheese ingredients in a high-speed blender and blend/pulse until very creamy. You will need to stop blending to scrape down the sides and incorporate all the cashews.
- In a large oven-proof skillet, over medium heat, melt the ghee or coconut oil. Add the onions and saute onions 3-4 minutes until translucent then sprinkle with salt. Continue to cook, stirring occasionally so the onions don't burn, for about 15 minutes longer until browned and very tender.
- While onions are cooking, prepare the chicken by seasoning with salt and pepper to taste and Italian herbs.
- Once onions have finished cooking and are removed from the pan, raise the heat to medium-high and add the additional ghee. Cook chicken for 4-5 minutes on each side (don't clean out the pan between the onions and chicken) until browned on both sides.
- Transfer the chicken to a plate and cover to keep warm and return the onions to the pan. Sprinkle tapioca flour over the onions and stir for 1 minute over medium heat.
- Add beef broth and continue to cook, stirring throughout, until mixture comes to a boil. Season with salt and pepper to taste.
- Top the chicken with the cashew cheese and transfer skillet to the preheated oven. Bake for 10-15 minutes, or until the cashew cheese is melted and bubbly.
Tips for Perfect Keto French Onion Chicken
- Caramelize the onions properly: This is the most crucial step in the recipe. Caramelizing onions takes time and patience, but it's essential for developing the rich, sweet flavor that defines French onion soup. Cook the onions over low heat, stirring frequently, until they are a deep golden brown.
- Don't overcrowd the pan: When searing the chicken, make sure not to overcrowd the pan. This will prevent the chicken from browning properly. Cook the chicken in batches if necessary.
- Use an oven-safe skillet: If you're making the baked version of this recipe, be sure to use an oven-safe skillet.
- Check the chicken's internal temperature: Chicken should be cooked to an internal temperature of 165°F (74°C). Use an instant-read thermometer to check for doneness.
- Customize the cheese: While Gruyere is the traditional choice, feel free to experiment with other cheeses like mozzarella, provolone, or Swiss.
- Add vegetables: For a more complete meal, add vegetables like cauliflower, broccoli, or green beans to the skillet.
- Use fresh herbs: Fresh herbs like thyme and parsley add a bright, aromatic flavor to the dish.
- Deglaze the pan: Deglazing the pan with wine or broth helps to loosen any browned bits from the bottom of the pan, adding flavor to the sauce.
Serving Suggestions
Keto French Onion Chicken is a versatile dish that can be served in a variety of ways. Here are a few serving suggestions:
- With cauliflower mash: Cauliflower mash is a great low-carb alternative to mashed potatoes.
- With roasted vegetables: Roasted vegetables like broccoli, Brussels sprouts, or asparagus make a healthy and flavorful side dish.
- With a salad: A simple green salad is a refreshing accompaniment to the rich and savory chicken.
- With keto-friendly bread: Serve with keto breadsticks.
Nutritional Information
The nutritional information for this recipe will vary depending on the specific ingredients and serving sizes used. However, a typical serving of Keto French Onion Chicken contains approximately:
Read also: Keto Calorie Counting: A Detailed Guide
- Calories: 300-400
- Net Carbs: 3-5 grams
- Protein: 30-40 grams
- Fat: 20-30 grams
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