Onion Soup Recipe

Onion soup recipe - Dr. Axe

Soup, glorious soup. It’s such an easy way to start a multi-course meal or, paired with a side salad and sprouted bread, a simple lunch or dinner. And there’s no better — or easier — soup than this onion soup recipe. You’ve likely had French onion when out, or maybe even from a can, but no more. With this easy onion soup recipe, you can enjoy homemade, healthy onion soup whenever the mood strikes.

The Problem with Canned Soup

If you normally get your soups from a can, it’s time to make the switch and prepare your own soups instead. Not only will you end up saving a bundle in the long haul, but it’s way better for your health. That’s because canned soups are full of hidden nasties.

You may have heard of BPA, a compound found in receipt paper and plastic — and the lining of most cans. Unfortunately, it doesn’t stay there; BPA is known to seep out of the lining and has been detected in the urine of 93 percent of Americans. Unfortunately, one of the highest sources of BPA is canned soups. The chemical is an endocrine disruptor and contributes to infertility issues, vitamin D deficiency and obesity.

Canned soups are also full of sodium. While salt has a place in a healthy diet, most of us are getting nearly 75 percent of our sodium from processed and packaged foods — and well over the recommended amount. In fact, our excessive sodium intake is one of the reasons America is fat, sick and tired.

A diet high in sodium also raises the risk of high blood pressure, which can lead to heart attacks and strokes. Even canned soups that claim to be low in sodium usually contain more sodium than necessary, particularly since it’s rare for someone to eat just one serving of a canned soup.

Canned soups often have MSG as well, one of the worst ingredients you can eat. Monosodium glutamate is a food additive that can afflict you with nausea, heart palpitations and vomiting. Prolong exposure of MSG overexcites body cells, leaving them so heavily damaged that they eventually die. This definitely calls for making your own onion or French onion soup.

Onion Health Benefits

Like all of my other soup recipes, this homemade onion soup recipe has none of those undesirable ingredients. Onions are surprisingly powerful little vegetables. Onion nutrition is packed with antioxidants that can lower inflammation and may even help fight cancer. Research studies have shown an inverse relationship between the frequent consumption of onion and garlic and the risk of several common cancers, including esophageal, colorectal and breast. (1)

Onion soup recipe step 1 - Dr. Axe

And if you’re suffering from diabetes, animal research demonstrates that getting your daily onion fix may help control blood sugar levels in the body and prevent insulin resistance. (2) Not too shabby.

History of Onion Soup

You may be surprised to find out that this delicious soup has a really lengthy history. Experts seem to agree that onion soup has been made and eaten since ancient Roman times! But wait, why is onion soup considered such a French classic today? That’s because the modern day version of onion soup, often called French onion soup, was introduced in 18th century Paris, France. (3)

To this day, it’s easy to find onion soup on restaurant menus in Paris and other parts of France as well as around the entire world. It will likely be served in ramekins with gratinee (melted and slightly browned cheese on top) with baguette slices on the side.

Nutrition Facts

So, how good for you is this onion soup? Check out the nutrition facts for one serving: (4)

  • 223 calories
  • 16.75 grams protein
  • 11.57 grams fat
  • 9.27 grams carbohydrates
  • 1.5 grams fiber
  • 542 milligrams sodium (36 percent DV)
  • 27 micrograms vitamin B12 (27 percent DV)
  • 0.248 mg milligrams B6 (19 percent DV)
  • 308 IUs vitamin A (13 percent DV)
  • 7 milligrams vitamin C (9 percent DV)
  • 0.154 milligrams manganese (9 percent DV)
Onion soup recipe ingredients - Dr. Axe

This is pretty impressive for an onion soup with just five ingredients. It’s packed full of bone broth, my favorite food for healing leaky gut. It’s also exceptional at protecting joints and keeping skin looking young. Additionally, bone broth boosts the immune system naturally by reducing inflammation and helping the gut get in tip-top shape.

How to Make Onion Soup

So how do you make this French onion soup? It’s actually super easy. First, you’re going to make some caramelized onions. This is a really important step to any good onion soup because the caramelized onions are the rich and delicious star of the show. If you don’t caramelize the onions first, this soup would turn out to be really unimpressive to say the least.

Next, you’ll add in your chicken broth and beef broth. If you have chicken or beef stock on hand, those can work too. All that’s left to do now is add some seasoning, bring it to a boil and then allow for some cooking time so this onion soup can reach its ultimate rich and flavorful potential. Let’s get started.

Onion soup recipe step 2 - Dr. Axe

To begin, in a large stockpot over medium heat, melt the ghee. Then add in the sliced onions. If you want, you can replace the ghee with grass-fed butter or avocado oil. While some onion soups contain olive oil, I don’t recommend substituting olive oil because it does not have a high heat threshold.

Onion soup recipe step 3 - Dr. Axe

Cook the onions until they’re lightly caramelized, then add in the broths and garlic. Add salt and pepper and try a sip so you can adjust to taste.

Onion soup recipe step 4 - Dr. Axe

Then crank up the heat so the mixture boils. Once it’s bubbling, reduce the temperature and let the onion soup simmer for 30–35 minutes. The longer it simmers, the more flavor you’ll be rewarded with. In fact, you could even turn this into a slow cooker recipe.

Onion soup recipe step 5 - Dr. Axe

When the soup is ready, ladle it out into bowls or mugs. You can add fresh goat cheese to top off your soup if desired.

Onion soup recipe - Dr. axe

Serve this classic French onion soup recipe hot … and enjoy!

Onion soup recipe - Dr. Axe

Total Time

45–60 minutes




  • 4 large onions, peeled and thinly sliced
  • 2 cups chicken bone broth
  • 2 cups beef bone broth
  • 4 tablespoons ghee
  • 5 garlic cloves, chopped
  • Goat cheese, for topping (optional)
  • Sea salt and black pepper to taste


  1. In a stock pot over medium heat, melt ghee and thinly sliced onions.
  2. Cook onions until lightly caramelized.
  3. Add bone broth and garlic.
  4. Season with salt and pepper to taste.
  5. Bring mixture to a boil and then reduce the heat and allow to simmer for 30–50 minutes (the longer, the more flavor).

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  1. SgtAnon on

    There is no evidence that MSG is harmful except for biased racist studies. You are a quack and I won’t be making your soup.

  2. Linda Vallentyne on

    Can’t help but wonder who took the photos. Your recipe says to caramelize first then add broth. But the photo shows White near raw onion floating in the broth. I agree it is so important to sweeten the onions especially when each person will eat a whole onion.
    Look forward to making it this weekend.

  3. Sandra Allen on

    Holy Molly!!! Onion soup will always make my list pf irresistible and you did justice to this recipe. Thanks a lot for sharing.

  4. Tracey on

    Hi there Dr. Axe
    How about doing this in the instant pot?
    Will it turn out the same?
    Do you have suggestions on how long?
    I cant wait to try this!!😁

  5. Amanda Ketola on

    Hi there, please note that salt isn’t always the culprit for high blood pressure – as mentioned in your paragraph regarding canned soup. New research, including the 2017 Framingham Offspring Study, suggests opposite was found.

    “We saw no evidence that a diet lower in sodium had any long-term beneficial effects on blood pressure. Our findings add to growing evidence that current recommendations for sodium intake may be misguided,” comments Lynn L. Moore, an associate professor of medicine at Boston University School of Medicine.

  6. Jeannie Hill on

    I love onion soup… Can I lower the carbs if I only eat the broth and not the onion? I’m not a fan of eating the onion, just the broth.

  7. TravelQueen on

    Greetings. This is a GREAT recipe! I used butter instead of ghee. I also added about 1/4 Parmesan cheese to the broth for added flavor. I made the recipe for its broth benefits and did not worry about the limited presence of dairy. Make the soup people. It’s not labor intensive and provides a great limited calorie food if you’re watching your weight.

  8. A. on

    Using ghee instead of butter also keeps this quick soup dairy-free.”

    Ghee is still dairy! No one can guarantee that there is no milk protein left in it. So if someone is allergic to dairy, better leave ghee out and use coconut oil!

  9. Claudia on

    OMG…just so good..thanks Dr.Axe…Your soup which became my soup .. delicious .. I do it whit a little beat cheese and one slice of with bread in germs … she is my avorite .. for a long time am looked for Onion soupe…and this one has my taste thank you

    • Laurie Ann on

      Please define what is, “bread in germs” ? Your written accent is charming!! Did you mean “bread crumbs”??


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