Low Calorie French Onion Soup

How to Make Healthy French Onion Soup

This Low Calorie French Onion Soup is just 216 calories for 2 cups! Plus it’s packed with 14.2g of protein and can be made 2 ways.

How to Make Healthy French Onion Soup

Everything You’ll Need

  • Olive oil spray
  • 4 onions
  • 1 teaspoon salt
  • ¼ teaspoon pepper
  • ¼ teaspoon thyme
  • ½ teaspoon Worcestershire sauce
  • 32 ounces beef broth
  • 2 tablespoons dry sherry
  • 4 thin slices of French bread
  • ¼ cup grated Gruyere Cheese
  • ¼ cup grated Parmesan cheese

Low Calorie French Onion Soup

How to Make Healthy French Onion Soup

Low Calorie French Onion Soup Meal Prep and Storage

Meal Prep – Cook the soup as directed (but do not add in the bread or cheese yet.) Cook the crouton cheese topping on a baking sheet as directed in the recipe card. Cool soup and croutons completely. Scoop single servings into individual containers, or family sized servings into gallon freezer bags (or jars/containers with lids). Place the topping croutons in separate containers.
Frozen Soup – Be sure any container is only filled 2/3 full as the soup will expand in the freezer. Store for up to a month in the freezer. If freezing gallon bags, lay flat to freeze to save storage room. 
Refrigerated Soup – Will hold in the refrigerator for 4 days.
Reheating – Add to a medium or large sauce pot, heat frozen for 30 minutes on low. Or defrosted soup for 5-10 minutes over medium-low heat. Meanwhile reheat the croutons in the oven at 350 degrees for 10 minutes on a baking sheet. Scoop servings into bowls, top with crouton and serve hot.

Low Calorie French Onion Soup Recipe

French Onion Soup Recipe

Low Calorie French Onion Soup

Lose Weight By Eating
This French onion soup is just 216 calories and comes with everything you want in a French onion soup recipe.
You get a BIG serving, a big crouton on top, and two types of cheese melted over the tops… and this French onion recipe is low enough in calories it won't hurt your diet.
Learn how to make French onion soup healthy and delicious with this easy to follow recipe.
5 from 8 votes
Prep Time 10 minutes
Cook Time 1 hour
Total Time 1 hour 10 minutes
Course Appetizer, Main Course, Side Dish
Cuisine French
Servings 4 servings
Calories 216 kcal



  • Slice onions in half then cut the halves vertically into thin slices.
  • Spray saute pan with olive oil and heat over medium heat.
  • Add onions, salt, pepper and thyme, and cook, stirring gently until the onions start to soften.
  • Reduce heat to medium-low and continue to cook onions, stirring every few minutes.
  • Once the onions are a light golden brown (about 25 minutes), add in the Worcestershire sauce.
  • Add beef broth, sherry and thyme, and simmer for 30 minutes.
  • Preheat the oven broiler.
  • Ladle soup into oven safe serving bowls and place one slice of bread on top of each.
  • Divide the gruyere and Parmesan cheese over the tops of all 4 bowls. Place bowls a rimmed baking sheet and broil until cheese bubbles and browns, about 2-3 minutes.

If you don’t have oven safe bowls:

  • Add the slices of bread to a baking sheet. Top with cheese and broil until the cheese bubbles and browns.
  • Ladle soup into 4 bowls and top each with a cheese topped slice of bread.


Serving: 2cupsCalories: 216kcalCarbohydrates: 21gProtein: 14.2gFat: 7gSaturated Fat: 3.7gCholesterol: 17mgSodium: 1571mgPotassium: 383mgFiber: 2.8gSugar: 5.9gCalcium: 236mgIron: 1mg
Keyword appetizer, healthy french onion soup, Low Calorie French Onion Soup, Main Course, Side Dish, soup
Tried this recipe?Let us know how it was!

About the Author

Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers. 

After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.

Nutrition and Calories in French Onion Soup

The nutrition and calories below are based off 1 serving (2 cups) of the Healthy French Onion Soup Recipe above.

how to make healthy French onion soup

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