French onion soup with gouda

Smoked gouda cheese works well with the strong flavours of this classic French soup.  This is a great low carb or keto snack that will keep your blood sugars stable and warm on a winter’s evening with the family.  The tasty gouda cheese provides most of the energy and protein in this recipe along with a solid dose of calcium, phosphorus and zinc.  The nutritional yeast adds to the cheesy flavour and adds a range of B vitamins.


This recipe provides 240 calories, 17 g of protein, 13 g of fat and 14 g of net carbs.   


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  


  • 1 onion, sliced
  • 1 clove garlic, crushed
  • 1 celery, finely sliced
  • 1 cup beef stock or broth
  • 1 teaspoon butter
  • 1tsp nutritional yeast
  • 30g gouda cheese, grated


  • Heat a pot on medium heat and add butter.
  • When butter is melted add the onions, celery and garlic and cook till soft.
  • Add the stock and the yeast and cook for 30 minutes on low.
  • Put in a serving bowl and add cheese on top.

Suitable for 

  • ketogenic
  • blood sugar & diabetes  


The ranking of this recipe is shown below.  Click the links to see the highest-ranking recipes for each goal.

nutrient density82%
fat loss1%
blood sugar & fat loss9%
blood sugar & diabetes 97%
athlete & bulking 94%
ketogenic 93%