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    Home » Newest Recipes! » Soup and Salad » Healthy Mushroom Soup

    Healthy Mushroom Soup

    Published: Jul 19, 2020 · Modified: Sep 5, 2022 by Aubrey · This post may contain affiliate links

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    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.

    healthy mushroom soup in white bowl next to crusty bread

    This post may contain affiliate links which means I may receive commissions if you choose to purchase through this link (at no extra cost to you).

    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

    Labeled photo of individual ingredients to make healthy mushroom soup

    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

    healthy mushroom soup process shots 1-4
    • [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.
    healthy mushroom soup process shots 5-8
    • 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

    How long can this mushroom soup be stored in the refrigerator?

    This soup will last about 3-4 days in the refrigerator. Be sure to store in an air tight container.

    Can you freeze this soup?

    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.

    How can I make my soup more healthy?

    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!

    healthy mushroom soup in white bowl next to crusty bread

    Looking for more healthy recipes to enjoy?

    • Roasted Beet Salad
    • Oven Roasted Asparagus
    • Easy Cake Pop Recipe (made HEALTHY!)

    Hungry for more? Subscribe to my EMAIL NEWSLETTER and follow me on Facebook, Instagram and Pinterest for all of the latest delicious food!

    You can also comment below. I LOVE hearing from you! If you loved the recipe, a 5 STAR RATING is the ultimate compliment as food is my love language!

    healthy mushroom soup in white bowl next to crusty bread

    Healthy Mushroom Soup Recipe

    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 herb sand spices making this the perfect cozy Fall soup.
    5 from 137 votes
    Print Pin Rate
    Course: Soup
    Cuisine: American
    Diet: Low Calorie, Low Fat
    Prep Time: 5 minutes
    Cook Time: 5 minutes
    Total Time: 10 minutes
    Servings: 3 cups
    Calories: 194kcal
    Author: Aubrey

    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

    1. 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.
    2. 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.
    3. Vegetarian Substitution: Use vegetable or mushroom stock/broth.

    Nutrition

    Calories: 194kcal | Carbohydrates: 17g | Protein: 6g | Fat: 13g | Saturated Fat: 6g | Cholesterol: 27mg | Sodium: 530mg | Potassium: 442mg | Fiber: 1g | Sugar: 4g | Vitamin A: 502IU | Vitamin C: 5mg | Calcium: 118mg | Iron: 1mg
    Tried this Recipe? Pin it for Later!Mention @AubreysHealthyKitchen or tag #aubreyshealthykitchen!
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    About Aubrey

    My name is Aubrey. I am a busy lawyer and momma. While I am passionate about both, I have a place in my heart for great food and want to share it with other food lovers!

    Reader Interactions

    Comments

    1. Nisha

      January 09, 2023 at 8:14 am

      5 stars
      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.

      Reply
      • Aubrey

        January 09, 2023 at 2:06 pm

        So happy to hear you enjoyed! Love the creme fraiche tip!!!

        Reply
    2. Lita Razon

      October 17, 2022 at 7:25 am

      I read that Betsy L used fat free Greek yogurt. Was that instead of sour cream? Or an additional ingredient.
      Thanks,
      Lita

      Reply
      • Aubrey

        October 17, 2022 at 10:37 am

        I believe it was a substitute. Let me know how it turns out. 🙂

        Reply
    3. Carol

      October 15, 2022 at 8:35 am

      5 stars
      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.

      Reply
      • Aubrey

        October 15, 2022 at 9:02 am

        Thanks Carol! So happy to hear!

        Reply
    4. Kathleen

      January 09, 2022 at 1:02 pm

      5 stars
      Just delicious, I used chanterelle, porcini and maitake.

      Reply
      • Aubrey

        January 09, 2022 at 7:11 pm

        So happy you enjoyed Kathleen! Thank you!

        Reply
    5. Melissa

      November 01, 2021 at 5:25 pm

      5 stars
      Very yummy and didn’t miss higher fat items. Very creamy but fresher tasting. I’ll make it again. Thank you!

      Reply
    6. Leslie

      October 20, 2021 at 12:08 pm

      5 stars
      This was VERY good and so fast and easy to make! Next time, I’ll definitely double the recipe! Thank you!

      Reply
      • Leslie

        October 20, 2021 at 12:10 pm

        5 stars
        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!

        Reply
        • Aubrey

          October 20, 2021 at 12:46 pm

          Thanks Leslie! So happy you enjoyed!

          Reply
    7. Krista

      September 28, 2021 at 7:00 am

      5 stars
      Do you think this would work blended w/ an immersion blender?
      Sounds absolutely delicious as is!

      Reply
      • Aubrey

        September 28, 2021 at 11:46 am

        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! 🙂

        Reply
    8. Evelyn

      May 04, 2021 at 7:54 am

      I just made this! It is absolutely delicious! I used greek fat free yogurt and was very happy with the end result.

      Reply
      • Aubrey

        May 04, 2021 at 8:12 am

        Thanks Evelyn! I am so happy you enjoyed!

        Reply
    9. Alex

      April 30, 2021 at 5:39 pm

      Hello! What type of mushrooms do you recommend?

      Reply
      • Aubrey

        April 30, 2021 at 5:47 pm

        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!

        Reply
    10. Ana R

      April 08, 2021 at 8:52 pm

      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.

      Reply
      • Aubrey

        April 08, 2021 at 9:01 pm

        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! 😁

        Reply
    11. Gwen

      January 29, 2021 at 12:54 pm

      5 stars
      We have to almost always double or triple this recipe. It is really good!!!

      Reply
      • Aubrey

        January 29, 2021 at 1:42 pm

        Thank you so much Gwen!!! I am so happy you enjoy!! 😁

        Reply
    12. Brooke M.

      December 23, 2020 at 12:40 pm

      5 stars
      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!

      Reply
      • Aubrey

        December 23, 2020 at 1:52 pm

        Thanks Brooke! I am so happy to enjoyed and I will definitely check out the truffle powder! 😁

        Reply
    13. Danielle

      November 01, 2020 at 4:48 pm

      5 stars
      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.

      Reply
      • Aubrey

        November 01, 2020 at 4:56 pm

        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!!! 🙂

        Reply
    14. Katrina

      October 14, 2020 at 4:24 am

      Do you think this recipe would work well in Crock pot!?

      Reply
      • Aubrey

        October 14, 2020 at 9:12 am

        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! 🙂

        Reply
    15. Natalie

      July 20, 2020 at 8:20 am

      5 stars
      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!

      Reply
      • Aubrey

        July 20, 2020 at 8:22 am

        Thank you so much Natalie. I am so glad you enjoyed. I am a huge mushroom soup fan too!

        Reply
      • Betsy L

        October 08, 2021 at 4:16 pm

        5 stars
        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!

        Reply
        • Aubrey

          October 10, 2021 at 4:33 pm

          Thanks Betsy!!! So happy you enjoyed!

          Reply
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