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
- Soup pot
- 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
- 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!
- 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.
Soooo tasty. Used low fat creme fraiche instead of sour cream and blended it up with a hand-held blender to make it a smooth consistency – was so nice.
So happy to hear you enjoyed! Love the creme fraiche tip!!!
I read that Betsy L used fat free Greek yogurt. Was that instead of sour cream? Or an additional ingredient.
I believe it was a substitute. Let me know how it turns out. 🙂
Just made this soup. Awesome!! Quick, easy and delicious!! What more can you ask for. Shall be making this quite often. Thanks, so much Aubrey.
Thanks Carol! So happy to hear!
Just delicious, I used chanterelle, porcini and maitake.
So happy you enjoyed Kathleen! Thank you!
Very yummy and didn’t miss higher fat items. Very creamy but fresher tasting. I’ll make it again. Thank you!
This was VERY good and so fast and easy to make! Next time, I’ll definitely double the recipe! Thank you!
Oh, I also meant to say that I used an immersion blender and partially blended the soup. I still left some mushroom chunks in it. So good!
Thanks Leslie! So happy you enjoyed!
Do you think this would work blended w/ an immersion blender?
Sounds absolutely delicious as is!
Hey Krista! Thank you! If you want to do a creamy mushroom soup (vs chunky), I think an immersion blender would work. Let me know if you try it out! 🙂
I just made this! It is absolutely delicious! I used greek fat free yogurt and was very happy with the end result.
Thanks Evelyn! I am so happy you enjoyed!
Hello! What type of mushrooms do you recommend?
Hey Alex! This mushroom soup recipe uses white mushrooms. However, this recipe also works with other mushrooms such as baby bella, crimini and portabello (portabella). Let me know how it turns out!
Hi! I am going to make this recipe tomorrow night for dinner, what is the serving size and how many cups per serving? Thanks girl this looks sooo yummy.
Hey Ana! This recipe makes about 3 cups of soup. As for serving size, it would depend on your appetite and what else you are serving with. As a side, 1/2 to 3/4 cup soup is probably good. If the soup is your main, I would say 1 cup plus some good crusty bread! Let me know how it turns out! 😁
We have to almost always double or triple this recipe. It is really good!!!
Thank you so much Gwen!!! I am so happy you enjoy!! 😁
Just made this for lunch and it was so tasty! Definitely ate a second helping. I also sprinkled some of Trader Joe’s new truffle powered seasoning I came across shopping last week and was curious to use!
Thanks Brooke! I am so happy to enjoyed and I will definitely check out the truffle powder! 😁
I had a bunch of chanterelle’s and white mushrooms from Costco that needed to be used. I had all other ingredients in hand! Wonderful, savory, guilt-free flavor. Thank you for sharing this recipe.
Thank you so much Danielle!!! I am so glad you enjoyed! It sounds like it would be even more delicious with those mushroom varieties. Go girl!!! 🙂
Do you think this recipe would work well in Crock pot!?
Hello Katrina! Yes, this mushroom soup recipe is pretty flexible so I believe it would work well in a crockpot. I would still recommend that you sauté your onions and garlic for extra flavor and don’t add the sour cream until the very end, once you are done cooking the soup in the crockpot. Let me know how it turns out! 🙂
I saw this recipe on Pinterest and I love cream of mushroom soup. This soup did not disappoint. Even thought it did not have the usual suspects like butter and cream, it was amazingly flavorful! I also followed Aubrey’s tip to temper the sour cream and it turned out super creamy. Definitely a keeper!
Thank you so much Natalie. I am so glad you enjoyed. I am a huge mushroom soup fan too!
I added some dry white and used plain fat free greek yogurt. I had it cold with croutons the 2nd day and it was delicious!
Thanks Betsy!!! So happy you enjoyed!