Mushroom Cream Keto-Friendly Or Not?

Cream of mushroom soup is a popular dish, but is it keto-friendly? The answer is yes, but with some modifications. The traditional version is often made with flour, cornstarch, and other non-keto ingredients that add carbs. However, by substituting flour with cream and pureed mushrooms, you can make a delicious keto-friendly version. This soup is also naturally gluten-free and can be made with just 5-7 simple ingredients. It's a perfect comfort food for those following a keto diet.

Keto cream of mushroom soup ingredients

A keto diet is a low-carb, high-fat diet. So, a keto cream of mushroom soup will be thick, tasty, and very low-carb.

Recipe 1

Ingredients:

• 2 tablespoons butter
• 16 ounces mushrooms, finely diced
• 1/4 teaspoon onion powder
• 1/4 teaspoon garlic powder
• 1/4 cup chicken broth
• Heavy cream

Instructions:

• Add butter to a skillet over medium heat and let it melt.
• Once the pan is hot, add the mushrooms and cook for 10-15 minutes, until they have cooked down and released most of their excess moisture.
• Add the onion powder, garlic powder, salt, pepper, and chicken broth to the mushrooms. Stir with a wooden spoon to scrape the browned bits from the pan. Cook for 5 minutes and then remove 1/3 of the mushrooms from the pan and set them aside.
• Pour the heavy cream into the skillet and then use an immersion blender to puree the soup. It's okay to leave some mushroom bits, but getting a good puree will help thicken the soup. Add the reserved mushrooms back to the soup.
• Continue to cook for 15-20 minutes or until the soup has thickened.

Recipe 2

Ingredients:

• 6 tablespoons salted butter
• 2 tablespoons fresh sage, chopped
• 1 pound mushrooms, sliced
• 4 cups chicken broth or vegetable broth
• Salt and pepper to taste
• Heavy cream

Instructions:

• In a large pot, heat the butter over medium heat until it begins to brown and turns fragrant, 3 to 4 minutes. Add the sage and cook for one minute more.
• Add the mushrooms and stir to coat, then sauté until the mushrooms are tender and lightly browned, 4 to 5 minutes.
• Stir in the broth and bring to a simmer. Cook for 4 to 5 minutes more.
• Transfer the soup to a food processor or blender and blend until smooth. You can use an immersion blender, but it may not get the soup as smooth.
• Return the soup to the pot and stir in the cream. Serve immediately.

Recipe 3

Ingredients:

• 1/4 cup unsalted butter
• 5 cups coarsely chopped fresh mushrooms
• 1/2 cup finely chopped onion
• 1 clove garlic, minced
• 1/2 teaspoon ground black pepper
• 1/4 teaspoon dried thyme
• 1 (32-ounce) carton chicken broth
• 2 cups heavy whipping cream
• 1 (4-ounce) package cream cheese
• 2 tablespoons sherry

Instructions:

• Melt the butter in a large, heavy saucepan over medium heat. Add mushrooms, onion, and garlic. Cook, stirring often, until tender, about 10 minutes.
• Add salt, pepper, and thyme. Stir in chicken broth, heavy cream, and cream cheese.
• Reduce heat to a low simmer. Add sherry and continue to cook, stirring constantly, until the cream cheese is incorporated, about 45 minutes.

Recipe 4

Ingredients:

• 3.5 ounces butter
• 3 ounces leek, sliced
• 4 cloves garlic, roughly chopped
• 1 pound mushrooms, quartered
• 3 tablespoons tamari sauce
• 25 fluid ounces chicken stock
• 7 ounces heavy cream
• 1 teaspoon pepper
• 1 tablespoon butter, optional
• 4 ounces mushrooms, sliced, optional

Instructions:

• In a large saucepan, place the butter, leek, and garlic and saute over medium heat.
• When the leek has softened, add the quartered mushrooms and stir. Continue to cook for 2 minutes.
• Add the tamari and chicken stock and simmer for 15-20 minutes.
• Remove the saucepan from the heat and add the cream and pepper.
• Blend using an immersion or stick blender until all ingredients are pureed.
• If using the optional ingredients, place the butter and salt into a nonstick frying pan over high heat. Add the sliced mushrooms and saute for 3-5 minutes until cooked.
• Ladle the soup into bowls and garnish with the sauteed mushrooms before serving.

How to make keto cream of mushroom soup

Keto cream of mushroom soup is a great substitute for the traditional canned variety, which often contains starches, preservatives, and other additives. This recipe uses fresh mushrooms and thickens the soup with heavy cream.

Ingredients:

• Butter
• Mushrooms (white button, crimini, or portobello)
• Onion powder (or 1/2 cup diced onions)
• Garlic powder (or one clove of minced fresh garlic)
• Chicken broth (or vegetable broth)
• Heavy cream

Optional Ingredients:

• Salt and pepper to taste
• Fresh or dried sage
• Cream cheese
• Sherry

Instructions:

• Add butter to a skillet over medium heat and let it melt.
• Add mushrooms and cook for 10-15 minutes until they have released most of their excess moisture.
• Add onion powder, garlic powder, salt, pepper, and chicken broth to the mushrooms. Stir and cook for another 5 minutes.
• Remove about 1/3 of the mushrooms and set them aside.
• Pour in the heavy cream and use an immersion blender to puree the soup. It's okay to leave some mushroom bits, but pureeing will help thicken the soup.
• Add the reserved mushrooms back to the soup and continue cooking for 15-20 minutes or until the soup has thickened.
• Serve immediately or store in an airtight container in the refrigerator or freezer.

Tips:

• You can make this soup ahead of time and store it in the refrigerator for 3-4 days or freeze it for up to 2 months.
• If you prefer a chunkier soup, blend only a portion of the soup and then add the rest of the mushrooms back in.
• For a dairy-free option, use full-fat coconut milk or coconut cream instead of heavy cream.

Keto cream of mushroom soup nutritional information

Keto Cream of Mushroom Soup is a delicious and healthy substitute for the condensed cream of mushroom soup, which is often loaded with starches and preservatives. This keto-friendly version uses fresh mushrooms and heavy cream to achieve the perfect consistency without compromising the flavour. Here is a detailed breakdown of the nutritional information for this comforting and tasty soup.

Calories and Macronutrients:

The nutritional information provided may vary slightly depending on the specific recipe and serving size. However, on average, a serving of Keto Cream of Mushroom Soup contains approximately 490 calories. In terms of macronutrients, it offers 7 grams of carbohydrates, 6 grams of protein, and a generous amount of healthy fats, with 50 grams of total fat and 31 grams of saturated fat.

Vitamins and Minerals:

This soup is an excellent source of essential vitamins and minerals. Each serving provides 1925 IU of Vitamin A, 3 mg of Vitamin C, 81 mg of Calcium, and 1 mg of Iron. Additionally, it contains 457 mg of Potassium, which is crucial for maintaining healthy blood pressure and supporting nerve and muscle function.

Fibre and Sugar Content:

The soup includes 1 gram of dietary fibre, which is beneficial for digestive health and can aid in achieving a feeling of fullness. It also has 2 grams of natural sugar, adding a subtle sweetness to the savoury dish.

Sodium and Cholesterol:

It is important to note that the soup contains 421 mg of sodium per serving, which should be considered when managing daily salt intake. Additionally, each serving provides 179 mg of cholesterol, which is relatively high compared to other foods. Therefore, individuals with specific health concerns or dietary restrictions may need to adjust their consumption accordingly.

Customisation and Variations:

The beauty of this soup is that it can be customised to suit individual preferences and dietary needs. For a vegetarian option, simply swap the chicken broth with vegetable broth. Additionally, you can experiment with different types of mushrooms, such as white button, crimini, or portobello mushrooms, to find your favourite variety.

Storage and Shelf Life:

Keto Cream of Mushroom Soup can be prepared ahead of time and stored in the refrigerator for 3-4 days or frozen in an airtight container for up to 2 months. When freezing, it is recommended to thaw it in the refrigerator before reheating and consuming.

In conclusion, Keto Cream of Mushroom Soup is a nutritious and satisfying option for those following a keto diet or simply looking for a healthier alternative to traditional cream of mushroom soup. It offers a good balance of macronutrients, essential vitamins and minerals, and can be easily customised to suit various dietary preferences.

Storing keto cream of mushroom soup

Another option is to freeze the soup. You can freeze keto cream of mushroom soup in a sealed, airtight container for up to 2 months. If you choose to freeze the soup, it's recommended to thaw it in the refrigerator before reheating and eating it. Additionally, you can freeze the pureed soup before adding the cream and then add the cream when you reheat it. This will help maintain the texture and flavor of the cream.

When storing keto cream of mushroom soup, it's important to keep in mind that the ingredients may separate over time, especially if freezing. This is normal and can be fixed by simply stirring the soup before reheating it.

Some recipes also suggest letting the soup cool in an ice bath before transferring it to a freezer-safe container. This can help extend the shelf life of the soup and prevent freezer burn.

With proper storage, keto cream of mushroom soup can be enjoyed anytime and doesn't have to be consumed immediately after preparation.

Keto cream of mushroom soup variations

There are many ways to make keto-friendly cream of mushroom soup. Here are some variations to try:

Basic Keto Cream of Mushroom Soup

This simple recipe uses fresh mushrooms and heavy cream to create a delicious and keto-friendly soup. It is a perfect substitute for condensed cream of mushroom soup, which often contains starches and preservatives.

Ingredients:

• Butter
• Fresh mushrooms (white button, crimini, or portobello)
• Onion powder or diced onions
• Garlic powder or minced garlic
• Chicken broth or vegetable broth
• Heavy cream

Directions:

• Sauté the mushrooms in butter over medium heat until they release their excess moisture.
• Add the onion powder, garlic powder, salt, pepper, and chicken broth. Cook for 5 minutes and remove about 1/3 of the mushrooms from the pan.
• Pour in the heavy cream and use an immersion blender to puree the soup. Add the reserved mushrooms back to the soup.
• Continue cooking until the soup thickens, about 15-20 minutes.

Low-Carb Cream of Mushroom Soup

This recipe uses cream cheese to thicken the soup, giving it a tangy and delicious flavour.

Ingredients:

• Unsalted butter
• Fresh mushrooms, coarsely chopped
• Onion, finely chopped
• Garlic, minced
• Ground black pepper
• Dried thyme
• Chicken broth
• Heavy whipping cream
• Cream cheese
• Sherry

Directions:

• Melt the butter in a large saucepan over medium heat. Add the mushrooms, onion, and garlic, and cook until tender.
• Add the salt, pepper, and thyme. Stir in the chicken broth, heavy cream, and cream cheese.
• Reduce the heat to a low simmer and add the sherry. Cook for about 45 minutes, stirring constantly, until the cream cheese is incorporated.

Keto Mushroom Soup with Brown Butter and Sage

This recipe uses browned butter and sage to create a unique and delicious flavour. It is easy to make and only requires 5 ingredients.

Ingredients:

• Salted butter
• Fresh sage, chopped
• Fresh mushrooms, sliced (white or baby bella)
• Chicken broth or vegetable broth
• Heavy cream

Directions:

• Brown the butter in a large pot over medium heat for 3-4 minutes until fragrant. Add the sage and cook for 1 minute.
• Add the mushrooms and sauté until tender and lightly browned.
• Stir in the broth and bring to a simmer. Cook for an additional 4-5 minutes.
• Transfer the soup to a blender or food processor and blend until smooth.
• Return the soup to the pot and stir in the cream. Serve immediately.

Keto Cream of Mushroom Soup with Tamari

This recipe adds a unique flavour to the soup by using tamari sauce. It is a thick and filling low-carb meal that can be made in a vegetarian-friendly version by swapping the chicken stock for vegetable stock.

Ingredients:

• Butter
• Leek, sliced
• Garlic, roughly chopped
• Mushrooms, quartered
• Tamari sauce
• Chicken stock or vegetable stock
• Heavy cream
• Pepper
• Optional: Butter, sliced mushrooms, salt

Directions:

• Sauté the butter, leek, and garlic in a large saucepan over medium heat.
• When the leek has softened, add the quartered mushrooms and stir. Cook for 2 minutes.
• Add the tamari and chicken stock and simmer for 15-20 minutes.
• Remove from heat and add the cream and pepper. Blend until all ingredients are pureed.
• If desired, sauté the optional ingredients and use them to garnish the soup before serving.

Frequently asked questions