Go Back
–+ servings

French Onion Pasta Bake

398kcal
Share Print
Prep 15 minutes
Cook 35 minutes
This is the ultimate comfort food makeover. We take the deep, caramelized flavor of classic French Onion Soup and transform it into a creamy, high-protein pasta bake. By using whole-wheat or chickpea pasta and lighter broth instead of heavy cream, we achieve the perfect bubbly, cheesy, and satisfying dish without the heavy feeling. It's proof that comfort food can be balanced! Great for dinner and even better as leftovers.
Servings 6 Servings
Course Main Course
Cuisine American Comfort, Fusion

Ingredients

  • 3 Large Onions, Yellow or Spanish The most crucial ingredient; ensures deep flavor for the soup base.
  • 2 Tbsp Butter / Healthy Fat For slow caramelization of the onions
  • 1 Tsp Dried Thyme Essential aromatic for classic French Onion flavor.
  • 4 Cups Beef Broth Low-Sodium, The liquid base for the "soup."
  • 1/4 Cup Dry White or Sherry Wine Optional, Used for deglazing; adds depth (can sub with broth).
  • 12 Oz Whole Wheat/Chickpea Pasta Your balanced whole-grain/high-protein base e.g., Penne or Rotini.
  • 1/4 Cup Plain Greek Yogurt Replaces heavy cream for a lightened creamy texture.
  • 1 Tsp Balsamic Vinegar Adds savory umami depth.
  • 1 Cup Shredded Gruyère Cheese The classic melting cheese for the top.
  • 1/2 Cup Shredded Parmesan Cheese Mixed with Gruyère for flavor and browning.
  • Salt and Pepper To taste

Method

  1. Caramelize Onions: Heat oil in a large pot or Dutch oven over medium-low heat. Add onions and cook slowly for 15-20 minutes, stirring occasionally, until deeply golden and sweet. (This is the most crucial step!) Add garlic and thyme for the last minute.
  2. Build Flavor Base: Deglaze the pot by pouring in the sherry/wine (if using) and scraping up any browned bits. Add the beef broth and balsamic vinegar. Bring to a simmer, then remove from heat.
  3. Cook Pasta: Meanwhile, cook the pasta al dente according to package directions. Drain and return to the empty pot.
  4. Assemble: Pour the onion-broth mixture and the Greek yogurt (or sour cream) over the pasta. Toss gently to combine.
  5. Bake: Transfer the pasta mixture to a 9x13 inch baking dish. Top evenly with the grated Gruyère and Parmesan cheese blend.
  6. Broil Finish: Bake at 400°F (200°C) for 10 minutes, or until the sauce is bubbly and the cheese is melted and deeply golden brown. Let rest for 5 minutes before serving.

Nutrition

Calories398kcalCarbohydrates43gProtein26gFat15gSaturated Fat7gCholesterol42mgSodium640mgFiber9gSugar4g

Notes

  • Pro-Tip: Caramelizing the onions is non-negotiable for flavor. Don't rush it! Low and slow is the secret to getting a rich base.
  • Gluten-Free Swap: Easily substitute the whole wheat pasta for a chickpea or lentil-based pasta to significantly boost the protein content, maintaining the high-fiber balance.
  • Make-Ahead Hack: Complete steps 1-5 (assembly) a day ahead of time. Store covered in the fridge, then add 10-15 minutes to the baking time when you take it out.

Private Notes

Click here to add your own private notes.

Tried this recipe?

Let us know how it was!