Usually cream of mushroom soup isn’t keto. But that doesn’t mean you have to go without, there are many ways to have this staple soup and ingredient in your life when you follow a keto diet.
In this article we go over the way it isn’t, and how you can make your own cream of mushroom soup that is keto.
Why Isn’t Cream Of Mushroom Soup Keto?
Most canned cream of mushroom soups has flour or cornstarch in them to thicken them up. This means that they are also not gluten-free.
Due to the use of thickening agents, most cream of mushroom soups contains around 8 grams of carbs per cup. The classic Campbell Cream of Mushroom Soup contains wheat flour and has 6g of carbs per 100g.
While this amount isn’t harmful to a keto diet, with you being about to have around 50g per day, it can still cause blood sugar to spike.
You are able to purchase special gluten-free mushroom soups, but it is generally a lot easier and cheaper to make a homemade version.
Homemade Cream Of Mushroom Soup
When you make homemade food, you know exactly what is in it and can make it tailored to your specific diet. This means you can easily make any ingredient substitutions, or completely cut out an ingredient you don’t enjoy.
Homemade cream of mushroom soup allows you to use your favorite fresh mushrooms.
While canned cream of mushroom soup will usually only use one type of mushroom, when made at home you can use a variety to give your soup a unique flavor.
Below we have a simple and easy keto-friendly cream of mushroom soup recipe that you can make and then experiment with.
Ingredients
- 20 oz of mushrooms
- ½ an onion
- 6 garlic cloves
- 2 cups of low-sodium chicken broth
- 1 cup of heavy cream
- 1 cup of dairy-free milk
- Salt and pepper to taste
Method
- Slice your mushrooms and onions. Add them to a medium-sized pot with olive oil.
- Sautee the mushrooms and onions over medium heat until the onions are translucent and the mushrooms are browned. Should take around 20 minutes.
- Mince your garlic and add to your mushrooms and onions. Sautee for another minute.
- Add your stock, cream, milk, and seasonings to the pot.
- Bring to a boil and then simmer for about 15 minutes until it is thick. Stir it occasionally to make sure the bottom doesn’t stick to the pot.
- Once cooked, blend until smooth. You can do so in batches if easier.
While this recipe uses low-sodium chicken broth, you can use any broth of your liking. If you are using vegetable broth to make it vegetarian, be aware that vegetable broth has more carbs.
The thickness of the soup comes from the use of heavy cream, so you can’t substitute it for a thinner ingredient. For a vegetarian substitute, you can use coconut cream instead.
For dairy-free milk, it is recommended to use unsweetened almond milk, but you could also use coconut milk.
The additional thickness of the soup is from the blended mushrooms, so it is not recommended to use less than the recipe suggests.
For a bit of texture, you could add some extra cooked sliced mushrooms after the soup has been blended.
This recipe is extremely versatile so you could add a variety of herbs and spices to suit your liking. Some suggestions include thyme, parsley, or tarragon.
Serving Suggestions
Soup and salad are popular choices for a reason. You get the filling nature of a soup, with the taste variety of a salad.
Mushroom works well with winter vegetables like broccoli, brussel sprout, and artichoke. A roasted salad with these ingredients will pair beautifully with cream of mushroom soup.
For some extra protein, you could add shredded chicken or bacon to your soup.
While bread is typically served with soup, a keto diet doesn’t allow a lot of carbs. So it is a better idea to make your own keto-friendly bread from coconut flour and almond flour to dip into your soup.
Cream of mushroom soup is a common ingredient in many recipes like casseroles and Swedish meatballs. It can also be used as a base to make a creamy curry.
Storing
You can store homemade cream of mushroom soup in an airtight container in your fridge for a couple of days.
If you want to make a large batch, you can freeze it for a couple of months. Defrost it in the fridge and give it an additional blend after defrosting if needed.
Final Thoughts
While most canned cream of mushroom soups aren’t keto, that doesn’t mean you have to avoid cream of mushroom soup on a keto diet.
There are many options available to you including making your own cream of mushroom soup at home.
Even if you aren’t on a keto diet, making cream of mushroom soup at home is a good choice since you are able to include your favorite ingredients.
It is relatively easy to make and you are able to make it in bulk and store it for a rainy day.
As well as being enjoyed as a soup, cream of mushroom soup is a popular cooking ingredient. It features in a lot of recipes like green bean casserole, which is a popular dish to serve around Thanksgiving.
Canned cream of mushroom soup is popular due to its thickening properties. This is why it is a good idea to keep some on hand whenever you are making certain meals.
It is relatively neutral in its flavor, which makes it a good base for other flavors. As an ingredient, it can be expanded upon and become a frequent rotation in a healthy diet.
Consuming soup is a great way to get a lot of mushrooms into your diet. Mushrooms are a great source of protein, fiber, and antioxidants while being low in calories.
One of the most common things I talk to my clients about is calories, but so few of them actually know anything about them.
Calories is not a dirty word. If you remove emotion from it, it is simply a unit of energy.
We need calories to live and thrive, and knowing how many to consume is important to ensure that you’re living a healthy lifestyle.
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