Italian Onion Stew (Cipollata): A Low-Carb Comfort Food That’s Big on Flavor
Let’s talk about onions. They’re the underrated heroes of the kitchen—always in the background, adding depth and sweetness to our favorite dishes, but rarely the star of the show. Well, not today. Today, onions get their well-deserved moment in the spotlight with Cipollata, an Italian Onion Stew that’s rich, hearty, and—best of all—totally low-carb.
Yes, you read that right. A stew made almost entirely of onions can be low-carb if you know what you're doing. And lucky for you, I do.
What Is Cipollata?
Cipollata (pronounced chee-poh-LAH-tah) is a traditional Italian onion stew that hails from Umbria, Tuscany, and other regions where people understand the power of slow-cooked goodness. It’s typically made with onions, tomatoes, herbs, and sometimes Italian sausage for extra heartiness. The result? A dish that’s sweet, savory, and deeply satisfying—without the need for heavy starches or processed ingredients.
Why You’ll Love This Stew
It's a comfort food dream – Slow-cooked onions melt into a silky, flavorful base that tastes like it simmered for hours (because it did).
Super low-carb and keto-friendly – Unlike traditional stews that rely on potatoes or beans, this one is naturally low in carbs while still being ultra-satisfying. I have added a low carb pasta to give it more protein and chew. Because YUM.
Perfect meal prep option – Make a big batch, and you’ll have an easy, reheat-friendly meal ready for busy days.
Budget-friendly – Onions and broth are about as affordable as it gets, and if you throw in some Italian sausage, you’ve got a protein-packed dish that won’t break the bank.
How to Make Low-Carb Italian Onion Stew
Now, let’s get into the magic of making this comforting, soul-warming dish.
The ingredients are straight forward:
4 large red onions (any sweet onion works), thinly sliced (approx. 800g)
2 tablespoons olive oil (30ml)
2 garlic cloves, minced
1/2 cup diced tomatoes (120g)
2 cups chicken broth (480ml)
1 teaspoon dried oregano
1/2 teaspoon red pepper flakes
Salt and pepper to taste
1 tube Italian sausage (optional for extra protein)
Low-carb pasta (optional)
Instructions:
🤌🏻 Heat olive oil in a large pot over medium heat. Add the onions and cook until soft and translucent, about 10 minutes.
🤌🏻 Add the garlic and cook for 1-2 minutes until fragrant.
🤌🏻 Stir in the tomatoes, oregano, and red pepper flakes. Cook for 5 minutes to allow the flavors to blend.
🤌🏻 Add the chicken broth and sausage. Simmer for 30 minutes, until the onions are tender and the stew is thickened.
🤌🏻 Add pasta and cook until it is tender, but not over done
🤌🏻 Season with salt and pepper to taste.
This makes 4 one cup servings, might be a little more with the added pasta and comes with about 11 net carbs. This number is totally based on the added pasta. If you omit, it is about 8 net carbs per serving and SO worth it. Comfort in a bowl. I am not even kidding!
I hope you make this and ENJOY!!