All the soul of the classic, none of the tummy trouble.
So you love French Onion Soup but your gut’s like, “Nope, not today”?
Onions and garlic are usually the main players here, but they can be major no-nos on a FODMAP diet. Don’t despair! This recipe sneaks in onion flavor without the FODMAPs, so you can still sip on that caramelized goodness and get cozy without regret.
Why This Recipe is Awesome
- Zero high-FODMAP onions or garlic, but still packed with rich flavor.
- Uses green parts of scallions and chives for a mild onion-y vibe.
- Easy, straightforward, and perfect for any skill level.
- Comfort food that loves your gut back.
- Topped with cheesy, gluten-free toast for that classic finish.
Ingredients You’ll Need
- 4 cups low-FODMAP beef or vegetable broth (check for no onion/garlic!)
- 2 tbsp garlic-infused olive oil (FODMAP-friendly flavor bomb)
- 1 cup thinly sliced green parts of scallions (the green tops only!)
- 2 tbsp chopped fresh chives
- 1 tbsp soy sauce or tamari (adds umami without onion)
- 1 tsp dried thyme
- 1 bay leaf
- Salt and black pepper to taste
- 4 slices gluten-free bread or sourdough (toast it!)
- 1 cup shredded Gruyère or Swiss cheese (lactose-free if needed)
Step-by-Step Instructions
- Heat the garlic-infused oil in a large pot over medium heat. Add the green parts of scallions and chives. Sauté gently for 8-10 minutes until soft and lightly caramelized—this is your “onion” flavor base.
- Add broth, soy sauce, thyme, and bay leaf. Bring to a simmer and let it gently bubble for 20 minutes to meld flavors.
- Remove the bay leaf and season with salt and pepper to taste.
- While soup simmers, toast your gluten-free bread slices until crisp. Then pile the shredded cheese on top and broil for a few minutes until bubbly and golden.
- Ladle soup into bowls, top each with a cheesy toast slice, and serve immediately.
Common Mistakes to Avoid
- Using regular onions or garlic. Tempting, but gut says no. Stick with scallion greens and garlic-infused oil.
- Not caramelizing the scallions enough. The flavor comes from that lovely golden color, so don’t rush!
- Skipping the soy sauce. It’s a secret weapon for deep umami without the onion.
- Burning the toast. Keep an eye on the broiler—cheese melts fast!
Alternatives & Substitutions
- Use vegetable broth for a vegetarian version.
- Swap Gruyère for lactose-free cheese or mozzarella if needed.
- Try gluten-free baguette slices or rice crackers for a different crunch.
- Add a splash of dry white wine or sherry for extra depth if you like.
FAQ (Frequently Asked Questions)
Can I make this ahead?
Yes! Make the soup base, cool, and refrigerate. Reheat and add cheesy toasts just before serving.
What if I’m not gluten-free?
Use regular bread if you’re not sensitive—just watch for those toasty edges.
Can I add real onions once I’m off the FODMAP diet?
Totally! Just caramelize them as usual and swap out the scallions.
Is garlic-infused oil really low-FODMAP?
Yes! The FODMAPs aren’t oil-soluble, so infused oil gives flavor without the gut issues.
Can I freeze leftovers?
You can freeze the soup (without the cheesy toasts) and reheat later—cheesy toasts are best fresh.
Final Thoughts
French Onion Soup is a soul-soothing classic, and this FODMAP-friendly twist means you don’t have to miss out because of your tummy. It’s cozy, flavorful, and just as satisfying—no tears or gut aches involved.
Go ahead, ladle up a bowl, top it with cheesy toast, and pretend you’re dining in a cozy Parisian café… but without the digestive drama. Voilà! 🥖🧀✨