Menu Close

Low Sodium French Onion Soup Recipe

This low sodium French onion soup recipe is made with only a few simple, flavorful ingredients!  This elegant soup is a great low salt choice for a dinner party or special occasion.

With just a few simple ingredients, you’ll be amazed at the flavors you can build into this fantastic soup without all the salt.  I have an optional recipe for low sodium cheese croutons too, in case you want to add some in for flair!

low sodium french onion soup recipe without salt healthier french onion soup with no salt added

If you follow a strict low sodium diet, you may have thought French onion soup was off the menu for good… until now!  Restaurant soups (especially French onion) are overly-salty, but can easily be modified to fit a healthy low sodium diet.

French onion is one of my husband’s favorite recipes – so I came up with a tasty low sodium alternative!

I made a few swaps to traditional French onion soup, so that it can be enjoyed without adding lots of salt. Instead of gruyere cheese, I swap in fresh mozzarella which has a fraction of the sodium, but still gives this dish a rich and tasty flavor.

This Vegan Gluten Free French Onion Soup Recipe Is

  • Savory
  • Earthy
  • A Bit Sweet
  • Flavorful
  • Loaded with Vegetables
  • Low in Sodium
  • Gluten Free

low salt french onion soup healthy low sodium soups with no salt added healthy swaps for french onion soup

Healthier Low Sodium Soup Recipes

Soup is one of the most difficult things to make low sodium (and make it still taste good)!  I’ve made dozens of low sodium soups, and this French onion is a really fantastic version – I highly recommend it!.

You can make soups low in sodium by swapping a no-salt-added broth for traditional stocks, and using a good variety of herbs, spices, and a bit of acidity. Browse all our low sodium soup recipes here, for lunch and dinner inspirations all without added salt or preservatives!

What’s In Low Sodium French Onion Soup?

I stock up on pantry staples with Thrive Market  – they have a fantastic selection of healthy & organic pantry items, natural home products, and great food finds for a fraction of grocery store prices. You can save 30% off your first order, and get a $60 free gift by signing up!

 

french onion soup low sodium soups healthy mozzarella french onion salt free no salt added soup recipes

How Do I Make French Onion Soup without Salt?

  1. In a Dutch oven or other heavy bottomed pot, heat the olive oil and unsalted butter on low heat until melted. Add the sliced onions and stir occasionally for about 30-45 minutes until they become dark brown and caramelized.
  2. Add the thyme and white wine and deglaze the pot. With a wooden spoon scrape the bottom of the pan until all the little brown onion bits have been released into the soup. Cook for 10 minutes until the wine has mostly evaporated. Add the low sodium beef stock and gently simmer for 30 minutes.
  3. Before serving, slice small pieces of low sodium bread. If using mozzarella cheese, add it to the top of the bread pieces and toast under the broiler for a few minutes until the cheese begins to melt and the edges of the bread start to brown.
  4. Serve the soup in a bowl, and top with a cheese toast on top. Garnish with extra thyme or fresh parsley, enjoy!

An Easy Low Sodium Holiday Appetizer

Whether you are cooking an low sodium or low salt appetizer for yourself or for loved ones, this low sodium French onion soup recipe is a major crowd pleaser!  I serve this all the time to guests who don’t even realize it’s low in sodium and has no salt added.

This soup is great because you can prep it a day or two before, then heat it the day you are serving it and make some easy cheese toasts too. Let us know in the comments if you make these, and browse the rest of our low sodium holiday recipes and low sodium appetizers here!

no salt added french onion soup low sodium recipes no cheese soup recipes french onion soup without cheese just onions white wine thyme and beef stock

More Low Sodium Soups & Chili Recipes You’ll Love

Low Sodium Split Pea Soup Recipe

Low Sodium Chili Recipe (No Salt Added)

No Salt Added Cream of Mushroom Soup Recipe

Red Cabbage Soup Recipe

Get the Same Ingredients for this No Salt Onion Soup Recipe

As always, if you make this low sodium French onion soup recipe be sure to leave me a comment, rate this recipe, and tag us @lowsorecipes on Instagram so we can feature you.  We love seeing all your photos of our recipes!

Let’s keep in touch – don’t forget to follow over on Instagram, Facebook, & my Youtube channel for more amazing low sodium recipes – I’d love to connect with you there! 

french onion soup low sodium soups healthy mozzarella french onion salt free no salt added soup recipes

Low Sodium French Onion Soup

This low sodium French onion soup recipe is made with only a few simple, flavorful ingredients!  This elegant soup is a great low salt choice for a dinner party or special occasion.
5 from 1 vote
Prep Time 10 mins
Cook Time 1 hr
Total Time 1 hr 10 mins
Course Appetizer, Soup
Cuisine American, French
Servings 4
Calories 347 kcal

Equipment

  • Dutch Oven

Ingredients
  

For the Soup

  • 2 tablespoons olive oil
  • 4 tablespoons unsalted butter
  • 3 lbs sweet onions peeled and thinly sliced
  • 1 tablespoon herbs de Provence
  • 1 cup good white wine I used a pinot grigio
  • 6 cups No Salt Added Beef Stock

For the Cheese Toasts (Optional)

  • 4 Pieces Low Sodium Bread
  • 1/4 cup fresh mozzarella packed in water

Instructions
 

  • In a Dutch oven or other heavy bottomed pot, heat the olive oil and unsalted butter on low heat until melted. Add the sliced onions and stir occasionally for about 30-45 minutes until they become dark brown and caramelized.
  • Add the thyme and white wine and deglaze the pot. With a wooden spoon scrape the bottom of the pan until all the little brown onion bits have been released into the soup. Cook for 10 minutes until the wine has mostly evaporated. Add the low sodium beef stock and gently simmer for 30 minutes.
  • Before serving, slice small pieces of low sodium bread. If using mozzarella cheese, add it to the top of the bread pieces and toast under the broiler for a few minutes until the cheese begins to melt and the edges of the bread start to brown.
  • Serve the soup in a bowl, and top with a cheese toast on top. Garnish with extra thyme or fresh parsley, enjoy!

Notes

Save Money on Groceries & Pantry Staples!

I love shopping for healthy groceries and pantry staples through Thrive Market - they sell healthy pantry staples, baking ingredients, and fantastic food items (even meat & seafood!) at a discounted price. We get Thrive Market boxes every month and love picking out our favorite low sodium staples for delivery. 
Join Thrive Market & get 30% off your purchase & a $60 free gift!

Nutrition

Calories: 347kcalCarbohydrates: 29gProtein: 5gFat: 20gSaturated Fat: 9gPolyunsaturated Fat: 1gMonounsaturated Fat: 9gTrans Fat: 0.5gCholesterol: 36mgSodium: 96mgPotassium: 465mgFiber: 3gSugar: 18gVitamin A: 441IUVitamin C: 17mgCalcium: 143mgIron: 2mg

*Please note, all nutrition content is estimated based on the ingredients we used, it may vary based on your ingredients. Always check your nutrition labels to confirm amounts.

Keyword french onion low sodium, low salt french onion soup, low sodium french onion soup, low sodium onion soup, low sodium soup recipes, low sodium soups
Tried this recipe?Let us know how it was! Please comment and leave a review.

This post may contain affiliate links. As an Amazon Associate I may earn from qualifying purchases, at no additional cost to you.

Posted in American Recipes, Appetizer Recipes, Dinner Recipes, Low Sodium Recipes, Make Ahead Recipes, Soup Recipes, Winter Recipes

Related Posts

1 Comment

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.