Looking for a healthy mushroom soup that still delivers on flavor? This creamy mushroom soup is fast, simple, and layered with herbs and spices for a cozy fall-ready bowl without the heaviness of traditional cream-based versions.
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When autumn arrives, I crave a comforting yet lighter bowl of soup. Classic cream of mushroom often relies on lots of butter and heavy cream, but this recipe trims the fat while keeping rich, satisfying taste by using lighter ingredients—like light sour cream—and bright herbs and spices. The result is a healthy, flavorful soup that works as a starter or a main with crusty bread.
Why this recipe works
- Made in one pot for minimal cleanup.
- Lower in fat and calories than traditional cream of mushroom soups without sacrificing flavor.
- Quick and easy—perfect as a starter or a hearty main served with bread or grains.
- Easily made vegetarian by substituting vegetable or mushroom stock.
Ingredients in this recipe
Extra virgin olive oil: Any neutral oil works as well—regular olive oil, vegetable, or canola.
Garlic cloves: Finely dice or press for even flavor distribution.
Sliced white mushrooms: You can buy pre-sliced or slice them yourself. Baby bella, crimini, shiitake, oyster, chanterelle, and porcini all work well.
Chicken, beef, vegetable, or mushroom stock/broth: Use premade stock or a concentrated bouillon mixed to label directions. Mushroom bouillon boosts the mushroom flavor if desired.
Salt to taste: Adjust since broths vary in saltiness.
Light sour cream: Light sour cream balances richness and calories. You can substitute fat-free or 2% Greek yogurt, but lower-fat dairy may be prone to curdling; tempering (see notes) helps prevent separation.
How to make this recipe
- In a small bowl, whisk together the light sour cream and flour. Set aside.
- Step 1: Heat the olive oil in a soup pot and sauté diced onion over medium-high heat until edges begin to brown, about 2–3 minutes.
- Step 2: Add the garlic and cook 10–20 seconds, taking care not to burn it.
- Step 3: Add the stock and sliced mushrooms to the pot.
- Step 4: Sprinkle in the thyme, rosemary, black pepper, and salt; stir to combine.
- Step 5: Bring the mixture to a boil, then cook until mushrooms are tender, about 3–4 minutes.
- Step 6: Remove the pot from heat and transfer the hot mixture to a heat-safe bowl.
- Step 7: Let cool for 2–3 minutes, then stir in the sour cream and flour mixture.
- Step 8: Mix thoroughly and serve. Garnish with chopped parsley if desired.
- Pro tip (tempering): To avoid separation and achieve extra creaminess, ladle about ½ cup of the hot broth into a separate heat-safe bowl and whisk it into the sour cream/flour mixture. Gradually whisk in more hot liquid, then return the tempered mixture to the pot and stir to combine. This prevents the dairy from curdling and yields a smoother soup.
Keto and Low Carb Flour Substitutes
For low-carb thickening, try coconut flour, almond flour, or unflavored gelatin powder in place of all-purpose flour. Adjust quantities since these alternatives thicken differently.
FAQ and Expert Tips
Store in an airtight container for 3–4 days.
Freeze up to 1 month. Low-fat dairy may separate on thawing; rewhisk, blend, or freeze without the sour cream and add it after thawing to preserve texture.
Reduce added fats by using less oil, choose broth-based soups over heavy cream bases, add extra spices for flavor, and bulk up the soup with additional vegetables or lean protein.
Looking for more healthy recipes to enjoy?
- Roasted Beet Salad
- Oven Roasted Asparagus
- Healthy version of Easy Cake Pops
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Healthy Mushroom Soup Recipe
Equipment
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Soup pot
Ingredients
- 1 tablespoon extra virgin olive oil
- ½ cup onion (diced small)
- 2 cloves garlic (diced small)
- 8 oz sliced white mushrooms
- 1.5 cups chicken, beef, vegetable, or mushroom stock/broth
- ¼ teaspoon thyme
- ¼ teaspoon rosemary
- ¼ teaspoon black pepper
- Salt to taste
- 1 cup light sour cream
- 2 tablespoon all-purpose flour
- 1 tablespoon optional garnish – freshly chopped parsley
Instructions
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In a small dish, mix light sour cream and flour. Set aside.
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Heat olive oil in a soup pot and sauté diced onion on medium-high until edges begin to brown, about 2–3 minutes.
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Add garlic and sauté 10–20 seconds, taking care not to burn it.
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Add stock and mushrooms to the pot.
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Sprinkle in thyme, rosemary, black pepper, and salt; stir to combine.
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Bring to a boil and cook until mushrooms are tender, about 3–4 minutes.
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Remove from heat and transfer to a heat-safe bowl.
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Allow to cool 2–3 minutes, then stir in the sour cream and flour mixture. See notes for tempering tip to ensure extra creaminess.
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Mix thoroughly and serve, garnished with parsley if desired.
Notes
- Leftovers and Storage: Refrigerate in an airtight container for 3–4 days. Freeze up to 1 month; reblend if separation occurs.
- Temper Sour Cream (Optional): To avoid curdling and create a creamier texture, whisk about ½ cup hot broth into the sour cream/flour mixture, then gradually add more hot liquid before returning everything to the pot.
- Vegetarian Substitution: Use vegetable or mushroom stock.
Nutrition
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Carbohydrates: 17g
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Protein: 6g
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Fat: 13g