Keto Cream of Mushroom Soup Without Flour
This keto cream of mushroom soup is a light, warming dinner that manages entirely without flour. Instead of a roux, blended mushrooms and cream provide the creamy thickening - which keeps the soup vegetarian and at only around 6 g net carbs per serving.
The key facts at a glance
- Time required: approx. 30 minutes - a warming dinner or starter.
- Only approx. 6 g net carbs and 35 g fat per serving.
- Ingredients: mushrooms, onion, garlic, butter, cream, vegetable stock, parsley.
- Suits anyone who wants a creamy soup without flour and without sugar.
Ingredients
One serving is designed as a light dinner or a starter; with a protein garnish it becomes a complete main meal.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| mushrooms | fresh, sliced | |||
| fresh, sliced | ||||
| onion | approx. 1 small onion, finely diced | |||
| approx. 1 small onion, finely diced | ||||
| garlic clove | finely chopped | |||
| finely chopped | ||||
| butter | approx. 2 tbsp, for frying | |||
| approx. 2 tbsp, for frying | ||||
| cream | - | |||
| vegetable stock | - | |||
| parsley | approx. 2 tbsp chopped | |||
| approx. 2 tbsp chopped | ||||
| nutmeg | freshly grated | |||
| freshly grated | ||||
| salt | - | |||
| pepper | to taste | |||
| to taste | ||||
How it is made
Fry the onion, garlic and mushrooms hard in butter until the mushroom liquid has evaporated. Pour in the vegetable stock and cream, let the soup simmer briefly and blend it smooth. A few mushroom slices stay whole as a garnish on top.
Why this mushroom soup suits keto well
Classic cream of mushroom soup is thickened with a roux or with flour and so quickly reaches 12 to 18 g carbs per bowl. This keto version drops the flour entirely: the creamy consistency comes from blending the mushrooms themselves and from the cream and butter. That works out at about 35 g fat, 7 g protein and only around 6 g net carbs per serving - the carbs coming from the mushrooms, onion and the natural milk sugar in the cream. Mushrooms are particularly favorable here, because they are very low in calories and hold part of their carbohydrate as fiber. So a bowl fits well into a ketogenic day of typically 20 to 50 g carbs. Anyone wanting to check the exact nutrition values will find them in the FDDB nutrition database.
Source: FDDB nutrition database
Thickening creamily without flour
The key keto trick is taking the thickening from the mushrooms themselves: blend part of them in and they give the soup body, with no flour or starch at all. Cream and butter provide additional creaminess and fat. If you want it thicker still, let the soup reduce uncovered for a while rather than reaching for flour or cornstarch.
Keeping net carbs predictable
The carbs come above all from the onion and cream. If you plan strictly, reduce the onion slightly or use a splash more stock instead of cream. Skip croutons and any flour-based thickener, as both raise the carbs considerably.
How do I serve and vary the cream soup?
Serve the soup hot with a swirl of cream, a few fried mushroom slices and fresh parsley. In practice it is worth frying the mushrooms genuinely hard at the start until they take on color - that brings far more roasted aroma than gentle sweating and makes the difference between a pale soup and a robust one. Toasted flaked almonds or a few bacon cubes suit it as a garnish, if the vegetarian line does not matter.
Meal prep, prepping ahead and reheating
The cream soup is well suited to preparing ahead. Sealed airtight it keeps for 3 to 4 days in the fridge and reheats without trouble. Warm it slowly over medium heat while stirring so the cream does not split; do not let it boil hard. It freezes too, though it can seem slightly grainy after thawing - a quick blitz restores the creaminess.
Variation without cream
For a lactose-free or vegan version, replace the cream with coconut cream and the butter with olive oil. The soup then tastes a little thinner but stays creamy. A splash of lemon juice balances the faint coconut note.
Which tips help with this mushroom soup?
- Fry the mushrooms hard until the liquid has evaporated and they take on color.
- Leave some of the mushrooms whole and add them back after blending.
- Blend only the mushrooms to thicken it; use no flour or starch.
- Do not boil the cream hard, or it will split.
- Season with nutmeg, pepper and lemon juice rather than balancing it with sugar.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 95 kcal | approx. 360 kcal | A light dinner; the energy comes predominantly from the cream and butter. |
| A light dinner; the energy comes predominantly from the cream and butter. | |||
| Fat | approx. 9.2 g | approx. 35 g | Very well suited to keto, above all through the cream and butter. |
| Very well suited to keto, above all through the cream and butter. | |||
| Net carbs | approx. 1.6 g | approx. 6 g | Low; the carbs come from the mushrooms, onion and cream. |
| Low; the carbs come from the mushrooms, onion and cream. | |||
| Sugar | approx. 1.1 g | approx. 4 g | Low; predominantly milk sugar from the cream. |
| Low; predominantly milk sugar from the cream. | |||
| Protein | approx. 1.8 g | approx. 7 g | Moderate; the mushrooms and cream supply some protein, and a garnish suits it for more. |
| Moderate; the mushrooms and cream supply some protein, and a garnish suits it for more. | |||
| Salt | approx. 0.4 g | approx. 1.5 g | Determined by the stock; easy to control with an unsalted one. |
| Determined by the stock; easy to control with an unsalted one. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
How does the mushroom soup turn creamy without flour?
By blending part of the mushrooms in. The mushrooms give the soup body, and the cream and butter provide the creamy consistency - with no roux or cornstarch. For more thickness, simply let the soup reduce a little.
Is the soup genuinely keto-friendly?
Yes. Without flour and without croutons a bowl supplies only around 6 g net carbs and draws its energy from the cream and butter. That fits well into a ketogenic daily plan.
Can I eat the soup as a complete dinner?
As a light dinner, yes. If you want more protein, add fried bacon cubes, cooked chicken or toasted pumpkin seeds as a garnish, without raising the carbs much.
Can I make the soup vegan?
Yes. Replace the cream with coconut cream and the butter with olive oil. The soup stays creamy; a splash of lemon juice balances the coconut note.