French Onion Pasta

French Onion Pasta gives you all the comfort of the soup: sweet, slow caramelized onions, a deep beefy base, and a creamy, cheesy sauce wrapped around chewy rigatoni. Big flavor, macro-supportive, weeknight doable.

This pasta is built to reheat like it was made tonight.

Why This Pasta Hits Different

The slow-cooked onions build real flavor and the blended cheese sauce brings the protein, and this whole recipe makes a make-ahead pasta you can count on. From my meal prep cookbook, this pasta helps avoid last minute takeout when your energy isn’t there.

Macros Per Serving

Per serving:

• 540 calories
• 51g protein

Ingredients You’ll Need

Garlic Rosemary Chicken:

Slice the thighs in half. Mix the seasonings below. Add the chicken, seasonings, and broth to the slow cooker.

• 1360g (48oz) chicken thighs
• 45g (3 Tbsp) Worcestershire
• 30g (2 Tbsp) minced garlic
• 15g (1 Tbsp) Dijon mustard
• 1 Tbsp fine grain salt
• 2 tsp black pepper
• 1 tsp dried thyme
• 100g (½ cup) bone broth
• Rosemary sprig
• 1 Tbsp garlic powder
• 2 tsp onion powder

Pasta:

• 672g (24 oz) pasta of choice

Garnish:

• Chopped chives

Caramelized Onions:

• 4 diced yellow onions
• 960g (32oz) beef bone broth
• 15g (1 Tbsp) soy sauce
• 5g (1 tsp) Dijon mustard
• 30g (2 Tbsp) butter
• 30g (2 Tbsp) Worcestershire
• Optional: rosemary sprig & thyme

Cheese Sauce:

• 800g (3 ⅓ cups) 2% cottage
• cheese
• 200g (~7 oz) Gruyère
• 75g (2 ½ oz) Parmigiano
• Reggiano
• 380g (1 ½ cups) 1% milk
• To taste: black pepper/salt

How To Make It

Instructions:

Follow along with the video here.

• Mince the garlic and place in the slow cooker with the chicken thighs, Worcestershire sauce, Dijon mustard, salt, garlic powder, onion powder, dried thyme, black pepper, and bone broth. Stir to coat, add a rosemary sprig on top, cover, and cook on high for 3-4 hrs or low for 4-5 hrs until tender.
• Meanwhile, dice onions and add to a pan over medium high heat with salt and butter, stirring until deeply browned, about 30-45 minutes. Add beef bone broth, Worcestershire, soy sauce, Dijon mustard, and optionally add a sprig of rosemary and thyme. Cook until liquid evaporates and onions are jammy. Set aside.
• Shred Gruyère and Parmigiano Reggiano and place in a blender along with the 2% cottage cheese, 1% milk, black pepper, salt, and 3/4 of the caramelized onions until smooth.
• When the chicken is done, shred lightly in the slow cooker. Cook pasta halfway, drain, and add with the cheese sauce to the slow cooker. Stir to combine. Cover and cook on low for 15-30 minutes until pasta is tender and sauce thickens.
• Add remaining caramelized onions and chopped chives, and mix. Portion into 12 servings.

Storing And Reheating Tips

• Cool, portion, and refrigerate or freeze.
• Reheat: Warm gently on the stovetop with a splash of milk or pasta water, or microwave in short bursts, stirring between heats.

A Better Pasta, Comfort in Every Bite

Sweet, jammy onions meet a lighter, protein-forward cream sauce—classic comfort that fits real life.

Want More Like This?

Subscribe to the Meal Prep Weekly newsletter to get a written recipe that actually works with real life. The Stealth Health cookbook collection is $30 off— that’s over 300 macro-friendly recipes across 3 cookbooks that make nutritious meals actually taste good.

Sometimes, having a bowl of this French onion pasta waiting for you is all the motivation you need to stay on track.

— Stealth Health Kitchen Staff