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Healthier Soup Series: French Onion

October 22, 2025

French onion soup is rich, cozy and dripping with melted cheese — literally. The caramelized onions, buttery broth and crusty bread make it irresistible. But depending on how its made, it can also be packed with calories.

But with a few simple tweaks, you can make it lighter without losing the flavor.

“French onion soup feels indulgent, but small adjustments make it healthier and just as satisfying,” says Ulysses Wu, MD, with Hartford HealthCare.

Here are four simple swaps to try.

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1. Watch the broth

The base of French onion soup is beef broth — which often comes loaded with sodium.

“Using low-sodium beef or vegetable broth helps cut down the salt while keeping the rich flavor,” says Dr. Wu. “Or even better, try blending in some homemade stock.”

Looking for other salt substitutes? Dr. Wu’s got you.

“You can try miso, which is heavily fermented, or fish sauce, like you might see in Vietnamese or Thai food,” he notes. “Even MSG can make a great option – it’s surrounded by controversy, but it’s actually been scientifically proven not to be bad for you.”

2. Go light on the butter

Onions get that deep, caramelized flavor from slow cooking in butter — but you don’t need as much as most recipes call for.

“Try using a mix of olive oil and just a small amount of butter,” Dr. Wu suggests. “You’ll still get that classic flavor, but with less saturated fat.”

Bonus tip – caramelize your onions slowly to avoid needing oil or butter.

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3. Rethink the bread

Traditional French onion soup calls for a thick slice of white baguette floating on top.

Tasty? Absolutely. Nutritious? Not so much.

“Switching to whole-grain bread adds fiber and keeps the dish more balanced,” says Dr. Wu. “You can also lightly toast it first to help it hold up in the soup.”

4. Scale back the cheese

Yes, the gooey layer of Gruyère is the star of the show. But it’s also the heaviest hitter when it comes to calories and fat.

“Use a smaller portion of cheese, and choose a sharper variety,” Dr. Wu recommends. “Stronger flavor means you can use less without losing that signature taste.”

If you’re a cheese enthusiast, don’t shy away from a smelly cheese like Taleggio – Dr. Wu’s favorite.

Lighter doesn’t mean less satisfying

French onion soup doesn’t have to be off-limits when you’re eating healthy — it just takes a little balance and creativity.

“With a few swaps, you can still enjoy the rich flavors and cheesy topping — just in a healthier way,” says Dr. Wu.

So next time you order or make a pot at home, try lightening it up. Your heart (and maybe even your taste buds) will thank you.