Do you ever wish you could sometimes find Whole30 approved soup mixes? Well, this Whole30 Onion Soup Mix recipe has been created just for you!
One of the great things about doing a round of Whole30 is that it has made me look very carefully at EVERY ingredient listed in prepackaged food. It is very hard to find "clean" Whole30 approved pre-made spices and mixes. The good news is that with a couple of tries, most mixtures can be easily reproduced at home with simple ingredients.
Why not use Lipton's Onion Soup Mix?
Here is the ingredient list for Lipton's Onion Soup Mix:
- Onions (deyhydrated), salt, cornstarch, onion powder, sugar, corn syrup, hydrolyzed soy protein, caramel color, partially hydrogenated soybean oil, monosodium glutamate, yeast extract, natural flavors, disodium inosinate, disodium guanylate.
I decided to do a little research on some of the ingredients to see if they are truly bad for our health.
Cornstarch - a processed starch, and it only contains calories and carbohydrates — no protein, sugars, fiber, vitamins or minerals. So the answer to this question is that it may not be bad for you in small amounts, but it's certainly not good for you. It is derived from corn and therefore is not Whole30 approved.
Corn Syrup - Many serious diseases have been linked to the over consumption of fructose. High fructose corn syrup and sugar have been shown to drive inflammation, which is associated with an increased risk of obesity, diabetes, heart disease and cancer. The high insulin levels caused by sugar could also fuel tumor growth.
MSG, Disodium Inosinate and Disodium Guanylate - These ingredients have been shown to create certain allergic responses such as:
- Headaches
- Flushing
- Sweating
- Facial pressure or tightness
- Numbness, tingling or burning in the face, neck and other areas
- Rapid, fluttering heartbeats (heart palpitations)
- Chest pain
- Nausea
In all honesty, you would have to ingest a lot of Lipton's Onion Soup Mix to have any such reactions. However, I still would not call this prepackaged mix "healthy".
How to make a Whole30 Onion Soup Mix
As far as time, making your own soup mix is really easy and does not take much time at all. Simply combine your ingredients in a large bowl, stir to combine and then place in a sealed jar. Or, you can put all the ingredients in a mason jar, seal the lid and shake the heck out of it until it is thoroughly combined!
Seriously, not really hard, right?
For my copycat version, I used onion flakes, parsley, paprika, mustard powder, nutritional yeast, salt and pepper. I played around with the amount of each of these spices until I got it just right! Feel free to adjust or modify the ingredients to suit your tastes or dietary restrictions.
You can also add this spice mix to the following recipes :
- Bacon Wrapped Brussels Sprouts and Onion Skewers (Whole30, Low Carb)
- Ham and Potato Casserole (Whole30, Dairy Free)
- Beautiful Potato Bacon Roses (Whole30)
If you like this Whole30 Onion Soup Mix spice mix, here is a list of my homemade Whole30 approved spice recipes:
Onion Soup Mix - Whole30
This is the easiest and best onion soup mix. With all Whole30 approved ingredients, this topping is great on potatoes, in dip or over a brisket.
- Total Time: 5 minutes
- Yield: 1.5 cups 1x
Ingredients
- ¾ cup dried onion flakes
- 1 tbsp nutritional yeast (can omit)
- 1 tsp garlic powder
- 1 tsp dried parsley
- 1 tsp dried mustard powder
- 2 tsp smoked paprika
- 1 tsp salt
- ½ tsp black pepper.
Instructions
- Combine all the ingredients in a glass mason jar. Secure lid and shake until evenly distributed.
Notes
- Store at room temperature
- Prep Time: 5 minutes
- Category: Spice Mix
- Cuisine: Whole30
Nutrition
- Serving Size: 1 tbsp
- Calories: 5
- Carbohydrates: 1 g
Cat says
If you are only really concerned about carbs, then only calculate the soup mix and divide that by the servings. The beef brisket doesn't have any carbs so take the amount of onion soup mix and divide it by the number of servings. Serving sizes for brisket is hard because the weight of the beef changes once it is cooked. I will try in the future to use weight instead of cups.
Gaby says
Hello,
I am trying to make the brisket so I am making your onion-soup mix as well.
I am a little bit of a stickler when it comes to nutritional values (watching carbs). I am using a carb calculator that allows me to store recipes and calculated the values.
Here my problem(s) now.: measuring in cups is pretty inaccurate. It would be great to have at least oz.
You state the nutrition with 5 kcal/1 carb per serving. How many servings is the recipe calculated for? I tried 12 and came up with 22 kcal and 4.5 carbs (3.5 net carbs)
Cat says
They can be equally used in the same amount so 1 tbsp of Lipton's is equal to 1 tbsp of my Onion Soup Mix. Hope that helps!
Amy says
How much do you use to be equivalent to an envelope of Lipton onion?
Cat says
Thank you so much for taking the time to write such a nice comment. In today's word, your kind words mean a lot! If ever you or your sister need any recipe to be "made-over" to a gluten-free version, I would love the challenge!
Holly says
I made this and used as onion dip. Mix like 4-5 T of mix to 16oz of sour cream!! Aw man I am obsessed ! Especially cause my sister is gluten free and the Lipton mix has gluten in it. Great mix! Thanks so much!
Sarah says
I mixed this into my ground beef to make delicious hamburgers.