Mushroom Soup: Keto-Friendly Comfort Food?

The canned cream of mushroom soup is not keto-friendly due to its high carb content. However, you can make a keto-friendly version at home by substituting the cream with coconut milk or almond milk, and using fresh mushrooms instead of canned ones. This homemade version is also healthier, with a richer and fresher flavour.

Keto cream of mushroom soup ingredients

A keto-friendly cream of mushroom soup is a tasty and healthier alternative to the traditional version, which often contains high-carb fillers and thickeners. This recipe uses fresh mushrooms and thickens the soup by adding cream and pureeing part of the mushrooms. Here are the ingredients you'll need to make this delicious and keto-friendly cream of mushroom soup:

• Butter: Go for a good quality salted butter. Butter adds a delicious flavour to the mushrooms as you sauté them. You can also use coconut oil or ghee as dairy-free alternatives, but butter gives the best flavour.
• Mushrooms: Use fresh mushrooms for the best flavour. You can use white button mushrooms, crimini mushrooms, or meatier portobello mushrooms. If you want to mix things up, try shiitake, oyster, or wild mushrooms.
• Onion: Use a white or yellow onion, diced or in powder form. Onion powder has fewer carbs, but fresh onion gives a stronger flavour.
• Garlic: Use garlic powder or a clove of minced fresh garlic. Fresh garlic will give a stronger flavour.
• Broth: Chicken broth is the most commonly used, but you can also use vegetable broth for a vegetarian option or beef broth for a deeper flavour. Bone broth is also great for added nutrition.
• Cream: Heavy cream is what makes the soup thick and creamy. For dairy-free options, use full-fat coconut milk, coconut cream, or unsweetened almond milk.
• Seasonings: Sea salt and black pepper are essential. You can also add dried or fresh herbs like thyme, rosemary, or sage for extra flavour.

With these ingredients, you can make a delicious and keto-friendly cream of mushroom soup that's perfect as a starter or used in recipes like casseroles. It's a healthier and more flavourful alternative to the traditional canned soup, and you can easily make it at home!

How to make keto cream of mushroom soup

Keto cream of mushroom soup is a delicious, healthy, and gluten-free alternative to the traditional cream of mushroom soup. It is made with fresh mushrooms and thickened with heavy cream, making it the perfect substitute for condensed cream of mushroom soup. Here is a step-by-step guide on how to make this delicious and healthy soup:

Ingredients:

• Butter: Use good quality salted butter for the best flavor. You can also use unsalted butter or a dairy-free alternative.
• Mushrooms: Fresh mushrooms are key for the best flavor. You can use white button mushrooms, crimini mushrooms, or meatier portobello mushrooms.
• Onion: Use a white or yellow onion, diced or in powder form. Onion powder has fewer carbs.
• Garlic: Use garlic powder or a clove of minced fresh garlic.
• Broth: Chicken or vegetable broth adds flavor and helps deglaze the pan. You can also use beef broth, but it may overwhelm the mushroom flavor.
• Cream: Heavy cream thickens the soup and makes it creamy. You can also use coconut cream or unsweetened almond milk for a dairy-free option.
• Spices: Add salt, pepper, and dried thyme to taste. You can also add garlic salt and onion powder.

Instructions:

• Sauté the mushrooms: Melt the butter in a skillet over medium heat. Add the mushrooms and cook for 10-15 minutes until they are tender and have released their excess moisture.
• Season the mushrooms: Add the onion, garlic, salt, pepper, and any other desired spices to the mushrooms. Cook for an additional 5 minutes, stirring to scrape up any browned bits from the bottom of the pan.
• Add the cream: Pour the heavy cream into the skillet and use an immersion blender to puree the soup. It's okay to leave some mushroom bits, but pureeing helps thicken the soup.
• Simmer and serve: Continue to cook the soup for 15-20 minutes or until it has thickened to your desired consistency. Serve hot or store in an airtight container in the refrigerator or freezer for later.

Tips and Variations:

• You can also add fresh or dried herbs like sage, rosemary, or Italian seasoning to the soup for extra flavor.
• If you want a chunkier soup, remove a portion of the mushrooms before blending and add them back in after pureeing.
• This keto cream of mushroom soup can be made ahead of time and stored in the refrigerator for 3-4 days or frozen for up to 2 months.
• To freeze, let the soup cool and then pour it into a sealed, airtight container. Thaw in the refrigerator before reheating.

Is cream of mushroom soup keto?

Cream of mushroom soup is a tasty treat, but is it keto? The answer is a little complicated. While the soup is high in fats, it also contains a fair amount of carbohydrates. So, it should be consumed in moderation as part of a keto diet.

The Carb Content of Cream of Mushroom Soup

Cream of mushroom soup contains around 6.2g of net carbs per 100g serving. To stay within the daily net carb limit of 20-30g, it's important to be mindful of portion sizes when consuming this soup.

Keto-Friendly Ingredients

The good news is that cream of mushroom soup is free of harmful ingredients like non-keto sweeteners, highly refined oils, and unhealthy food additives. It's also a good source of fat, as it doesn't contain any non-keto ingredients. The fat in the soup comes mainly from sources like butter, milk, and cream, which are all suitable for a keto diet.

Making Keto-Friendly Cream of Mushroom Soup

If you're making cream of mushroom soup at home, there are some simple ways to make it even more keto-friendly. Firstly, choose a low-sodium or no-added-salt vegetable broth to reduce the salt content without sacrificing flavour. Secondly, use light coconut milk or unsweetened almond milk instead of heavy cream to reduce the calorie count while still maintaining a creamy texture. Finally, boost the veggie content by adding extra mushrooms or other low-carb vegetables like spinach or kale.

Store-bought canned cream of mushroom soup is usually not keto-friendly. It often contains high-carb fillers and thickeners, as well as other questionable ingredients. However, it is possible to make a keto-friendly version at home by using low-carb ingredients and avoiding unnecessary additives.

Can you have cream of mushroom soup on keto?

If you're on a keto diet, you may be wondering if cream of mushroom soup is a safe option. The answer is yes, but there are some important considerations to keep in mind. Firstly, it's always better to make your own soup at home, as store-bought options often contain high-carb fillers, thickeners, and other questionable ingredients. By making your own soup, you can control the ingredients and keep it keto-friendly.

When making keto cream of mushroom soup, you can use a variety of mushrooms such as white button mushrooms, cremini mushrooms, baby bellas, portobello, or even wild mushrooms. The soup typically includes other ingredients like butter, heavy cream or a dairy-free alternative, broth, and spices. Some recipes also include onion, garlic, and fresh herbs like thyme, rosemary, or sage for added flavor.

To make the soup, simply sauté the mushrooms and other vegetables in butter or oil, then add the broth and cream. Finally, blend the mixture until smooth, and season to taste. You can enjoy this soup as a standalone dish or use it as a base for other keto-friendly recipes like casseroles.

While cream of mushroom soup can be part of a keto diet, it's important to be mindful of the serving size due to its carb content. The soup typically contains around 6-8 grams of net carbs per 100g serving. To stay within your daily carb limit, it's best to limit your consumption and calculate your ideal macros using a keto calculator.

In conclusion, cream of mushroom soup can be a delicious and satisfying option on a keto diet, but it's essential to make it yourself using keto-approved ingredients and keep track of your serving sizes.

Are mushrooms keto-friendly?

Yes, mushrooms are keto-friendly! All varieties of mushrooms are naturally low in carbohydrates, making them an excellent choice for those following a ketogenic diet. They are also high in fiber, which is an added benefit.

Mushrooms are a versatile ingredient that can be used in a variety of keto recipes. They pair well with meats, vegetables, and dairy products commonly consumed on a keto diet. Whether you are making a creamy soup, a hearty casserole, or a savory stir-fry, mushrooms can enhance the flavor and texture of your dish while keeping it keto-compliant.

When purchasing mushrooms, you can opt for white mushrooms, baby bellas, portobellos, shiitake, oyster mushrooms, or any other variety that suits your taste preferences and recipe requirements. Fresh mushrooms are always a good choice, but pre-sliced or pre-chopped mushrooms can be a convenient option to save time in the kitchen.

• When cleaning mushrooms, avoid soaking them in water as they tend to absorb liquid quickly. Instead, use a damp paper towel or a soft brush to gently wipe away any dirt.
• To enhance their flavor, consider sautéing mushrooms in butter or olive oil over medium heat until they are lightly browned. This process helps to concentrate their savory taste and improve the overall flavor of your dish.
• If you want to add bulk to your meal without extra carbs, mushrooms are an excellent choice. They have a meaty texture and can be a satisfying substitute for higher-carb ingredients in recipes.

Keto Cream of Mushroom Soup

Now that we've established that mushrooms are indeed keto-friendly, let's talk about cream of mushroom soup. The traditional store-bought variety is often not keto-friendly due to the use of thickeners and preservatives. However, you can easily make a keto-compliant version at home.

• Thicken your soup with heavy cream, full-fat coconut milk, or coconut cream instead of flour or starch. This will add richness and creaminess to your soup without the extra carbs.
• Use a variety of mushrooms, such as white button mushrooms, cremini, or portobello, to add depth of flavor to your soup.
• Include low-carb vegetables like onions and garlic to enhance the flavor profile of your soup. Just be mindful of the quantities to keep the carb count in check.
• If you want to add a savory note to your soup, consider using chicken or vegetable broth as your liquid base. Bone broth is also an excellent option for added nutrition.
• Fresh herbs like thyme, rosemary, and sage can take your soup to the next level. They add aroma and flavor without any extra carbs.

By making your own keto cream of mushroom soup, you can control the ingredients and create a delicious and satisfying dish that fits within your dietary guidelines.

Frequently asked questions