Go Back
French onion beef soup topped with two slices of Gruyère toast, with a spoon lifting tender shredded beef and savory broth.
Print

High-Protein Instant Pot French Onion Beef Soup

*See below for notes on Active vs. Passive Time.
*Additional instructions included below for how to make in a Crockpot (Slow Cooker).
This high-protein Instant Pot French onion beef soup has all the deep, sweet caramelized onion flavor of classic French onion soup, with tender shredded chuck roast in a savory beef broth. Finished with cheesy Gruyère toast, it's hearty, cozy, and delivers over 50 grams of protein per serving!
Prep Time 25 minutes
Cook Time 1 hour 35 minutes
Total Time 2 hours
Servings 6
Author Rachael DeVaux

Equipment

Ingredients

For the Soup:

  • 2.5 – 3 lbs. boneless beef chuck roast cut into 3-inch chunks
  • 2 ¼ teaspoons fine sea salt divided
  • ½ teaspoon freshly ground black pepper
  • 1 tablespoon avocado oil
  • 2 tablespoons ghee or grass-fed butter
  • 3 pounds yellow onions halved and sliced ¼-inch thick (about 10 cups)
  • ¼ teaspoon baking soda
  • 5 garlic cloves minced
  • 1 tablespoon tomato paste
  • 3 tablespoons coconut aminos (I like Coconut Secret)
  • 1 tablespoon balsamic vinegar
  • 4 cups low-sodium beef bone broth (I like Kettle & Fire)
  • 5 sprigs fresh thyme
  • 2 bay leaves

To make Gruyère Toasts:

  • 6-8 slices sourdough or baguette (about ½-inch thick)
  • 1 ¼ cups freshly shredded Gruyère (about 5 ounces)
  • Fresh thyme leaves for serving

Instructions

Sear the beef:

  • Season the chuck with 1 ¾ teaspoons of the sea salt and the black pepper.
  • Set the Instant Pot to Sauté, add the avocado oil, heating until shimmering.
  • Sear the beef in batches for 2 to 3 minutes per side. Transfer to a plate.

Caramelize the onions:

  • Add the ghee to the pot and let it melt, then add the onions, baking soda, and remaining ½ teaspoon sea salt.
  • Cook on Sauté for 25 minutes on HIGH, stirring only every 3 to 4 minutes so the onions sit undisturbed long enough to actually brown between stirs, until deeply golden and jammy and reduced by more than half.
    *Note: Depending on your instant pot model and if you can adjust heat on sauté, you may need to cook the onions longer until most of the liquid cooks off.

Build the broth:

  • Add the garlic and cook for about 30 seconds, then add the tomato paste and cook 1 minute more.
  • Pour in the coconut aminos and balsamic and scrape up any browned bits from the bottom of the pot.
  • Add the bone broth, thyme sprigs, and bay leaves, then return the beef to the pot along with any juices.

Pressure cook:

  • Secure the lid and cook on High Pressure for 45 minutes, followed by a 15-minute natural release.
  • Carefully release any remaining pressure.

Shred and finish:

  • Remove the thyme stems and bay leaves. Transfer the beef to a bowl and shred with two forks, then return it to the pot and stir to combine.
  • Season to taste.

Make the Gruyère toasts:

  • While the pressure releases, arrange the bread on a sheet pan and toast under the broiler for 1 to 2 minutes per side.
  • Top each slice with the shredded Gruyère and broil 2 to 3 minutes more, until melted and bubbling at the edges.

To Serve:

  • Ladle the soup into bowls, float 1-2 Gruyère toast on each, and finish with fresh thyme leaves. Enjoy!

To Make In a Crockpot (Slow Cooker):

  • Sear the beef (optional but recommended). Season the chuck roast with 1 ¾ teaspoons sea salt and black pepper.
    Heat avocado oil in a skillet over medium-high heat and sear the beef in batches for 2–3 minutes per side.
    Transfer to the Crockpot.
  • Caramelize the onions. Melt the ghee in a large skillet over medium heat.
    Add the sliced onions, baking soda, and remaining ½ teaspoon sea salt. Cook for approximately 25–30 minutes, stirring every few minutes, until deeply golden, jammy, and reduced in volume. You may need a little longer depending on your skillet.
  • Build the broth. Add the garlic and cook for 30 seconds.
    Stir in the tomato paste and cookfor another minute.
    Add the coconut aminos and balsamic vinegar, scraping upany browned bits.
    Pour in the beef bone broth and stir to combine.
  • Slow cook. Pour the onion and broth mixture over the beef in the crockpot. Add the fresh thyme and bay leaves.
    Cover and cook on LOW for 8–9 hours or HIGH for 4–5 hours, until the beef is fork-tender and easily shreds.
  • Shred and finish. Remove the thyme stems and bay leaves. Transfer the beef to a bowl, shredwith two forks, and return it to the crockpot. Stir everything together andseason to taste.
  • Make the Gruyère toasts. Follow the original instructions for the bread and cheese, broiling until golden and bubbly.
  • Serve. Ladle into bowls, top with Gruyère toast, and finish with fresh thyme.

To Store & To Reheat:

  • Store the soup in an airtight container in the refrigerator for up to 4 days, or freeze for up to 3 months.
  • Make the toasts fresh at serving so they stay crisp.
  • Thin with a splash of broth when reheating if needed.

Notes

Active vs. Passive Time:
  • Total time breaks down roughly as: 25 minutes active prep, about 45 minutes active cook time (searing the beef, caramelizing the onions, building the broth, and shredding at the end), and about 60 minutes passive Instant Pot time (45 minutes High Pressure plus a 15-minute natural release).
  • The Gruyère toasts happen during the passive release window, so they add active attention but not elapsed time.
  • Not included in the passive figure: the time the Instant Pot spends building up to pressure before the 45-minute countdown starts.
 
Swaps & Substitutions:
  • Dairy-free: Swap ghee for avocado oil. Use a dairy-free cheese alternative for the toasts or skip the cheese and serve with garlicky toast.
  • Gruyère substitute: Swiss, Emmental, or Fontina work well, too.
  • Gluten-free: Use certified gluten-free sourdough or baguette, or skip the bread and top the soup with shredded cheese.
  • Beef broth: Regular low-sodium beef broth can replace bone broth, but the protein content will be lower.
  • Coconut aminos: Substitute low-sodium tamari or soy sauce, starting with a little less and adjusting to taste. Use tamari for a gluten-free option.
  • Baking soda: Stick to the amount listed. Adding more can make the onions mushy.
  • Caramelizing onions: Stir every 3–4 minutes rather than constantly to give them time to brown.
  • Instant Pot tip: Scrape all browned bits from the bottom of the pot before pressure cooking to help prevent a burn notice.
 
Approximate Macros (very rough estimates):
With cheese toast, per serving (1 toast):
Calories: 725-790
Protein: 51-58 g
Carbs: 47-50 g
Fat: 37-42 g
Fiber: 3-4 g
Soup only, without toast, per serving:
Calories: 500-565
Protein: 40-46 g
Carbs: 22-25 g
Fat: 29-34 g
Fiber: 3-4 g