When you’re craving something warm, comforting, and a little on the lighter side, few things hit the spot like a creamy bowl of mushroom soup. But traditional creamy mushroom soups can often come with a hefty calorie count, which isn’t ideal if you’re looking to stay on track with your healthy eating goals. The good news? You can enjoy the rich, velvety texture and savory flavors of a mushroom soup without the guilt. This low-calorie version lets you have your soup and eat it too!
In this recipe, we swap out heavy creams and butter for lighter ingredients, but we don’t sacrifice on flavor. Whether you’re following a specific dietary plan, trying to lose weight, or just want to make a healthier version of an old favorite, this low-calorie cream of mushroom soup will check all the boxes. Let’s dive right in!
Low Calorie Cream Of Mushroom Soup Recipe
This easy-to-make recipe delivers all the satisfaction of a hearty, creamy mushroom soup-without the added calories. Made with fresh mushrooms, low-fat milk, and a handful of other simple ingredients, it’s perfect for lunch, dinner, or even as a side dish.
Ingredients Needed
To get started, gather the following ingredients:
- Mushrooms (8 oz): You can use white button mushrooms, cremini, or even a mix. Mushrooms are naturally low in calories and are packed with umami, giving this soup its rich flavor.
- Onion (1 small): A mild onion adds depth to the soup’s flavor profile.
- Garlic (2 cloves): Fresh garlic adds an aromatic foundation to the dish.
- Low-Sodium Chicken or Vegetable Broth (2 cups): Using a low-sodium broth helps reduce the overall sodium content, keeping the soup healthier.
- Low-Fat Milk (1 cup): Replaces heavy cream for a creamy texture while reducing calories.
- Olive Oil (1 tbsp): A small amount of olive oil is used for sautéing the vegetables, adding a healthy fat source.
- Whole Wheat Flour (1 tbsp): A little flour helps thicken the soup without the need for cream. You can also use a gluten-free flour if needed.
- Salt and Pepper: To taste.
- Fresh Thyme or Dried (1 tsp): Adds a subtle herbal note to the soup.
- Lemon Juice (1 tsp): A squeeze of lemon at the end brightens the flavors and gives a fresh zing.
Cooking Instructions
Now that you’ve gathered your ingredients, it’s time to make the soup! The steps are pretty straightforward but ensure a rich, flavorful result:
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Prepare The Ingredients
- Clean and slice the mushrooms thinly.
- Finely chop the onion and garlic.
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Sauté The Vegetables
- In a large pot, heat olive oil over medium heat.
- Add the chopped onion and sauté for 3-4 minutes until softened.
- Stir in the garlic and cook for another minute, allowing the flavors to meld.
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Cook The Mushrooms
- Add the sliced mushrooms to the pot and cook for 5-7 minutes until they release their moisture and begin to brown.
- Stir occasionally to avoid sticking and ensure even cooking.
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Make The Soup Base
- Sprinkle the flour over the cooked vegetables and stir to combine, creating a roux-like mixture. Let it cook for 1-2 minutes to remove the raw flour taste.
- Gradually pour in the low-sodium broth while stirring constantly to avoid lumps. Bring it to a simmer, allowing the broth to thicken slightly.
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Blend The Soup
- Once the soup has thickened, use an immersion blender to purée the soup until it reaches your desired texture (smooth or slightly chunky).
- If you don’t have an immersion blender, carefully transfer the soup to a regular blender in batches and purée.
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Add The Creaminess
- Return the soup to the stove and stir in the low-fat milk. Simmer for another 5 minutes, stirring occasionally.
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Season And Finish
- Season the soup with salt, pepper, and fresh thyme. Stir in a squeeze of lemon juice just before serving to add a bright, fresh touch.
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Serve
- Ladle the soup into bowls and garnish with additional thyme or a sprinkle of pepper if desired. Serve hot and enjoy!
Ingredient Insights
Let’s break down some of the key ingredients in this low-calorie cream of mushroom soup and explore why they make this recipe both healthy and delicious.
- Mushrooms: Mushrooms are not only low in calories but are also packed with vitamins, antioxidants, and minerals. They are an excellent source of B-vitamins and can help support your immune system. Their meaty texture and umami flavor are what give this soup that comforting, ’creamy’ mouthfeel without needing heavy cream.
- Low-Fat Milk: Instead of cream, low-fat milk provides a creamy texture but with far fewer calories. You can even substitute with plant-based milk like almond milk if you prefer a dairy-free option.
- Olive Oil: A heart-healthy fat, olive oil adds richness to the soup and is packed with monounsaturated fats, which can help reduce bad cholesterol levels.
- Whole Wheat Flour: This is a great choice for thickening the soup while providing a boost of fiber, compared to refined white flour. The fiber helps to keep you feeling fuller for longer and aids in digestion.
- Thyme: This herb not only enhances the flavor but also has anti-inflammatory properties, which are great for supporting overall health.
Expert Tips
- Make It Ahead: This soup actually tastes even better the next day, as the flavors continue to develop. If you’re meal prepping, store it in an airtight container in the fridge for up to 3-4 days.
- Smooth vs. Chunky: If you prefer a chunkier soup, don’t purée all the mushrooms. Leave some larger pieces in for added texture.
- Boost the Flavor: For a richer taste, try adding a tablespoon of nutritional yeast to the soup-it’ll give it a cheesy, savory flavor without the calories of cheese.
- Add Veggies: Feel free to add other low-calorie veggies, such as spinach or kale, to increase the nutritional value of the soup.
- Garnish Ideas: Fresh parsley, chives, or a sprinkle of grated Parmesan can elevate the dish without adding many extra calories.
Recipe Variations
The beauty of this low-calorie mushroom soup is how easily it can be adapted to suit different tastes and dietary needs:
- Vegan: Replace the low-fat milk with unsweetened almond milk or oat milk, and use vegetable broth instead of chicken broth. Ensure the flour is gluten-free if you need a gluten-free version.
- Spicy: Add a dash of cayenne pepper or red pepper flakes to give your soup a spicy kick. This is perfect for those who love a little heat.
- Creamy Vegan: For a creamy texture without dairy, blend in some silken tofu or soaked cashews instead of the milk.
- Extra Protein: Stir in cooked chicken breast, turkey, or even beans to make this soup more filling and add extra protein.
Final Words
This low-calorie cream of mushroom soup is a game changer for anyone who loves rich, creamy comfort food but doesn’t want to compromise on health. By using simple, wholesome ingredients and lightening up the creaminess, this soup provides all the satisfaction of the original, but with far fewer calories. It’s a great option for a quick weeknight dinner, a cozy lunch, or even as part of a larger meal.
FAQs
What Makes A Cream Of Mushroom Soup Low Calorie?
A low-calorie cream of mushroom soup typically replaces high-calorie ingredients like heavy cream or butter with lighter alternatives, such as low-fat milk, vegetable broth, or non-dairy milk. It also uses less oil or butter to sauté the mushrooms and may include whole vegetables for added fiber and nutrients.
Can I Make Low Calorie Cream Of Mushroom Soup Without Dairy?
Yes, you can make a dairy-free version by using plant-based milk, such as almond, coconut, or oat milk, in place of cow’s milk or cream. You can also use non-dairy butter or olive oil to sauté the mushrooms instead of butter.
What Are Some Common Substitutes For Heavy Cream In A Low Calorie Recipe?
Common substitutes for heavy cream include low-fat milk, unsweetened almond milk, coconut milk, or a blend of milk with cornstarch to achieve a creamy texture. Greek yogurt is another option that adds creaminess while boosting protein content.
How Can I Thicken The Soup Without Adding Calories?
You can thicken low-calorie cream of mushroom soup by pureeing some of the cooked mushrooms and vegetables, or by adding a small amount of cornstarch or arrowroot powder mixed with water. Another option is to blend in a small amount of cauliflower, which thickens without adding many calories.
Can I Use Frozen Mushrooms In This Recipe?
Yes, you can use frozen mushrooms in a low-calorie cream of mushroom soup recipe. However, keep in mind that frozen mushrooms may release more water than fresh mushrooms, so you may need to adjust the cooking process by allowing the extra liquid to cook off.
What Is The Best Way To Season Low-calorie Cream Of Mushroom Soup?
To enhance the flavor without adding extra calories, consider using a combination of garlic, onion, thyme, rosemary, and a pinch of salt and pepper. You can also add a splash of lemon juice or a small amount of white wine to balance the richness of the soup.
How Long Does Low-calorie Cream Of Mushroom Soup Keep In The Fridge?
Low-calorie cream of mushroom soup will typically keep for 3 to 4 days in the refrigerator if stored in an airtight container. Be sure to allow the soup to cool to room temperature before storing to avoid condensation inside the container.
Can I Freeze Low-calorie Cream Of Mushroom Soup?
Yes, low-calorie cream of mushroom soup can be frozen for up to 3 months. To prevent separation, consider omitting any dairy (or dairy substitutes) before freezing and adding them when reheating the soup. Allow the soup to cool completely before placing it in an airtight container for freezing.
How Many Calories Are Typically In A Serving Of Low-calorie Cream Of Mushroom Soup?
A typical serving of low-calorie cream of mushroom soup (about 1 cup) can contain anywhere from 100 to 150 calories, depending on the specific ingredients used, such as the type of milk or broth and the amount of oil or butter in the recipe.
Is This Low-calorie Cream Of Mushroom Soup Suitable For A Gluten-free Diet?
Yes, a low-calorie cream of mushroom soup can be made gluten-free by ensuring that the broth is gluten-free and using a gluten-free thickener, such as cornstarch or rice flour, instead of regular flour. Always check the labels of packaged ingredients to confirm they are gluten-free.