Looking for a healthy mushroom soup recipe that doesn’t sacrifice flavor? This creamy mushroom soup is quick, easy and packs a punch with a variety of herbs and spices making this the perfect cozy Fall soup.
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When the Fall season rolls around, I want to cozy up with a nice AND healthy comforting bowl of soup. The problem with finding healthy cream of mushroom soup is that cream and healthy do not always go together! This mushroom soup recipe is the perfect blend of healthy and delicious. It doesn’t go overboard with butter or heavy cream and incorporates some lighter options, like light sour cream, with pungent herbs and spices to create the perfect healthy soup recipe.
Why this recipe works
- You can make this entire soup recipe in one pot!
- This healthy cream of mushroom soup is much lower in fat and calories than a regular version of cream of mushroom soup without sacrificing any of the delicious flavor!
- Super quick and easy recipe that is a great start to any meal or can be served as the main dinner dish with some delicious crusty bread. I also love this soup served over Forbidden Black Rice for a super hearty meal.
- You can easily make this recipe vegetarian by using vegetable or mushroom stock.
Ingredients in this recipe
Extra Virgin Olive Oil: You can also use any oil of your choosing. For example, regular olive oil, vegetable or canola oil also work well.
Garlic cloves: Be sure to dice your garlic cloves finely. A garlic press is also an wonderful kitchen shortcut that you will use again and again!
Sliced white mushrooms: You can buy the mushrooms pre-sliced or buy whole and slice them yourself. Other variations of the mushrooms that work well in this recipe are baby bella, crimini, portabello (portabella), shitake, oyster, enoki, chanterelle or porcini.
Chicken, beef, vegetable or mushroom broth/stock: You can use premade broth or stock. You can also use Better than Bouillon or bouillon cube/powder, just mix with water ratio indicated on label. Better than Bouillon has a delicious mushroom version is you are looking for some extra mushroom flavor!
Salt to taste: Different broths and stocks have varying levels of salt, so salt as needed based on your tastes.
Light sour cream: I find that light sour cream finds the best balance between healthy but still rich and flavorful. You can go with fat free sour cream, fat free or 2% Greek yogurt. However, you should be mindful that due to the low fat content, it may not mix as well (curdle) with the hot liquid. If this is the case, you will want to temper your liquid (see recipe card notes).
How to make this recipe
- [Not Pictured] In small dish, mix light sour cream and flour. Set aside.
- STEP 1: In soup pan, add extra virgin olive oil and onions. Sauté on medium/high heat until edges start to turn golden brown (about 2-3 minutes).
- STEP 2: Add garlic and sauté for about 10-20 seconds (be careful not the burn the garlic as the pan will be hot when you add).
- STEP 3: Add broth/stock and mushrooms to pot.
- STEP 4: Sprinkle spices on top and stir to mix.
- STEP 5: Bring mixture to a boil and cook until mushrooms are soft (about 3-4 minutes).
- STEP 6: Transfer mixture to a heat safe bowl.
- STEP 7: Allow to cool slightly, about 2-3 minutes. Add sour cream/flour mixture.
- STEP 8: Mix thoroughly and enjoy!
- PRO TIP (How to Temper Mixture): To make your soup extra creamy, transfer about ½ cup on the hot liquid into a separate heat safe dish. Mix in your sour/cream flour mixture until mixed thoroughly. Gradually add in the rest of the hot liquid mixture and keep stirring. Add the remainder of mixture (mushrooms, onions, etc.) and finish stirring. This process tempers the mixture so the hot liquid and sour cream so not separate and makes for an extra creamy mushroom soup.
Keto and Low Carb Flour Substitutes
Recommended alternative flours to use as a thickeners are coconut flour, almond flour or Beef Gelatin Powder.
FAQ and Expert Tips
This soup will last about 3-4 days in the refrigerator. Be sure to store in an air tight container.
You can freeze this soup for up to 1 month. However, it may separate when you defrost it due to the relatively low fat content. If this happens, you can whisk or use an immersion blender to re-blend. Alternatively, if you wish to make a large batch to freeze, you can freeze without the sour cream and flour mixture and add those ingredients after you defrost your soup.
A few tips to lighten up your soup, include limiting added fats. For example, some recipes call for you to pre-sauté vegetables or meat prior to adding. Use less oil/butter or skip this step all together. Look for soups/stews that are broth or tomato based, such as my Healthy Turkey Chili, as opposed to a heavy cream base. Use exciting spices to kick up the flavor and don’t be afraid to throw in lots of extra veggies!
Looking for more healthy recipes to enjoy?
- Roasted Beet Salad
- Oven Roasted Asparagus
- Easy Cake Pop Recipe (made HEALTHY!)
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Healthy Mushroom Soup Recipe
Equipment
- Soup pot
Ingredients
- 1 tablespoon extra virgin olive oil
- ½ cup onion (diced small)
- 2 cloves garlic (diced small)
- 8 oz sliced white mushrooms Can also use other mushrooms of choice
- 1.5 cups chicken, beef,vegetable or mushroom stock or broth Can also use Better than Bullion or bullion cube/powder. Mix with water ratio indicated on product label.
- ¼ teaspoon thyme
- ¼ teaspoon rosemary
- ¼ teaspoon black pepper
- 1 Salt to taste
- 1 cup light sour cream
- 2 tablespoon all-purpose flour
- 1 tablespoon Optional garnish – freshly chopped parsley
Instructions
- In small dish, mix light sour cream and flour. Set aside.
- In soup pan, add extra virgin olive oil and onions. Sauté on medium/high heat until edges start to turn golden brown (about 2-3 minutes).
- Add garlic and sauté for about 10-20 seconds (be careful not the burn the garlic as the pan will be hot when you add).
- Add broth/stock and mushrooms to pot.
- Sprinkle spices on top and stir to mix.
- Bring mixture to a boil and cook until mushrooms are soft (about 3-4 minutes).
- Transfer mixture to a heat safe bowl.
- Allow to cool slightly,about 2-3 minutes. Add sour cream/flour mixture. TIP: See recipe card notes for extra step for extra creamy soup.
- Mix thoroughly and enjoy!
Notes
- Leftovers and Storage: This soup will last about 3-4 days in the refrigerator. Be sure to store in an air tight container. You can freeze this soup for up to 1 month.
- Temper Sour Cream (Optional): This sour cream will generally mix well into the hot broth. However, you can use this extra step to make your soup extra creamy. Transfer about ½ cup on the hot liquid into a separate heat safe dish. Mix in your sour/cream flour mixture until mixed thoroughly. Gradually add in the rest of the hot liquid mixture and keep stirring. Add the remainder of mixture (mushrooms, onions, etc.) and finish stirring. This process tempers the mixture so the hot liquid and sour cream so not separate and makes for an extra creamy mushroom soup.
- Vegetarian Substitution: Use vegetable or mushroom stock/broth.
Cindy V
This was really good! I doubled the recipe, halved the sour cream and tripled the mushrooms. I also sauteed the onions in ¼ cup white wine instead of the oil. Gave a great taste and reduced the fat a bit. This will be a regular rotation for a delicious, fast and easy soup.
Aubrey
Thank you for your kind words! So happy you enjoyed!
Hope J
Wow! This was so tasteful and easy to make. I am so grateful I came across it. Will be making again and again, but more of it each time. It goes so fast and even the kids love it!
Aubrey
Thanks Hope! I am so happy your family enjoys!
D K
Hi Aubrey,
Yummy recipe! from a keralite (kochi). sauteed mushrooms, onion and garlic first on high and then after all liquid evaporated i added oil. used greek yoghurt instead of sour cream and chicken stock instead of veg stock. i did temper the yoghurt like u said. it was yum. i also toasted some bread slices in an air fryer. thank you for this recipe
Therese
I didn’t have sour cream, I used evaporated milk. I also used much more fresh mushroom. For thickening I use Thick & easy Hormel brand. It was so delicious. Everyone loved it. Thank you so much for sharing. God bless you.
K Keen
Very very good! I didn’t have light sour cream so I used 2/3 cup regular sour cream and increased the stock by 1 cup. I don’t like super thick soup so I didn’t add more flour – the consistency was on point. I broiled 1 oz of thinly sliced French bread with 0 calorie Olive oil spray, and broke them up on top of the soup…. absolutely delicious and calculated that 1.5 cups of the soup with crostini was 380 calories.
Aubrey
I am so happy you enjoyed. Thank you for these wonderful tips!
Amy D
So glad I made this mushroom soup, it was very delishish.
Pinky
Wow! How easy was this recipe!?! The flavor was so wonderful! Will make again (and double the recipe LOL) #IWantMore
Sharon
Hi Aubrey,
I made the soup using cremini mushrooms and substituted fat-free Greek yogurt (plain) instead of the sour cream, and fresh oregano and thyme for the dried herbs. I did temper the mixture as you suggested. The soup is delicious!!
Thanks for the recipe.
Sharon
Aubrey
Thanks Sharon! So happy you enjoyed!
Barb C
Fast, easy and very tasty!
Greta
Fresh & Flavorful!! Quick to make, and everyone Loved it!! No leftovers, shucks!! I added a bit of Sweet Marsala wine, 1 bolied potatoe, then pureed it at the very end. I love the subtle blend of flavors, the sour cream & flour made it velvety!! Thank you for the Fabulous Recipe!!! 👍🏼😋
Aubrey
Thanks Greta! So happy you enjoyed!
Emer C
Delicious thanks ☘️
Mark
I’m not normally keen on mushrooms, although I am partial to mushroom soup occasionally, so I searched for a recipe that was quick and easy to make, and came across yours.
I made it for the first time today, substituting plain Greek yoghourt for the sour cream because I forgot to buy any at the store, and it was delicious!
Thanks, Aubrey, for sharing it.
Char
Great!
I added a bit more broth over time, as well as the addition of cooked chicken and cooked wild rice. Delicious!
Thank you!
Aubrey
Thanks Char! These are great tips!