How to Make Creamy Keto Mushroom Soup
At first glance, it might not be obvious that the standard cream of mushroom soup isn’t keto-friendly. After all, it’s cream, it’s mushroom, what’s not keto about that? But when you turn the can around, you see the vast array of ingredients, ranging from wheat or white flour to maltodextrin and other starchy fillers, all the way to just plain sugar. Not good if you’re on a keto diet.
We’ve developed a delicious keto mushroom soup recipe that fulfills the diet’s low carb requirement — it’s gluten-free, wheat-free, and free of starchy thickeners, offering an alternative to your your standard creamy mushroom soup. We’ll tell you all about this product and walk you through a delicious recipe you can make with it.
Mushrooms are an underappreciated food which supports the immune system (1).
Beta glucans (soluble fiber) and chitin (insoluble fiber) are both found in mushrooms, making mushrooms of nearly all varieties source of dietary fiber.
We recommend including a variety of mushrooms in your diet to ensure that you’re reaping the benefits of these diverse and nutrient-containing fungi. So our cream of mushroom soup recipe features a variety of mushrooms, rather than just sticking with the traditional white or button mushrooms. By mixing it up, we not only deepen the flavor profile of the soup, we also increase your micronutrient consumption.
If you grew up eating green bean casserole smothered in canned cream of mushroom, then you know that the stuff comes out of the can in the shape of the can. It’s thick and sludgy until it heats up on the stove. That’s often because of the ingredient additives we mentioned up top: starchy thickeners like maltodextrin, wheat or white flour, corn starch, and carrageenan.
Our ketogenic version of this classic soup — or casserole ingredient — skips all that filler. Instead, we’ve created a rich, creamy soup that will fill you up faster without messing up your carb count. After all, mushrooms contain fiber, which works when you’re considering net carbs.
Many cream of mushroom soup recipes you’ll find on the web include a splash of either dry red or white wine. The keto diet doesn’t allow for alcohol, at least not at the beginning, so we leave that out as well.
As a way to accomplish a similar acidic quality, we use apple cider vinegar instead. It cuts any bitterness from the mushrooms while offering a tiny bit of sweetness without the calories.
This keto cream of mushroom soup will give you the same comfort food feeling that the old stuff did, but without all the carbs. You’ll feel full from the heavy cream and mushroom fiber, and you’ll get the proteins from the bone broth collagen as well — a balanced, low-carb soup that will satisfy the whole family.
Alternatively, if you’re looking for all the nutrition we mentioned and none of the fuss, look out for Kettle & Fire’s Mushroom Bisque, coming soon. Rich, creamy and delicious, this soup serves as a great ready-made meal for the nights you don’t have the energy for homemade fan fare.
Creamy Keto Mushroom Soup
This keto cream of mushroom soup will give you the same comfort food feeling that the old stuff did, but without all the carbs. You’ll feel full from the heavy cream and mushroom fiber, and you’ll get 10 grams of protein per serving from the bone broth as well — a balanced, low-carb soup that will satisfy the whole family.
- 2 Tbsp. grass-fed butter plus more for sauteing
- 1 leek chopped and separated into green and white
- 2 cloves garlic minced
- 8 oz. mixed mushrooms diced (we used a container that included: alba and brown clamshell, trumpet royale, forest nameko, velvet pioppini, and maitake frondosa)
- 3 tsp. tamari
- 1 1/2 cups Kettle & Fire Chicken Bone Broth
- 3 tsp. apple cider vinegar
- 1 1/2 cups organic heavy cream or full-fat coconut milk if going dairy-free
Heat a large saucepan over medium heat until warm.
Melt 2 tablespoons butter and add the white part of the chopped leeks.
Saute until translucent, then add garlic, stirring to make sure nothing burns.
Add mushrooms, stirring to coat everything with butter and allowing the aromas to release (about 3 minutes).
Add tamari and chicken broth and continue stirring for another minute to marry all the flavors.
Turn the heat down to low and scoop three fourths of the contents of the pot into a high-speed blender, leaving the other one fourth still in the saucepan. Blend until completely smooth and uniform.
Return the blended soup to the pot and stir in the apple cider vinegar and heavy cream.
Optional: Add black pepper and additional tamari to taste.
For the topping:
Heat a separate large pot or skillet to medium heat.
Add a small pat of butter and the green portion of the chopped leeks.
Saute until well-cooked and add a pinch of salt to taste.
Top piping-hot soup with leek greens to your liking.
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