Healthy Mushroom Soup

Get your crusty bread ready, because it’s finally getting the Healthy Mushroom Soup it’s been begging for! Creamy, hearty, low fat, low carb, and low sodium, it’s anything but low flavor. Made with tons of delicious, meaty mushrooms, simmered with aromatics and complementary herbs, and finished off with creamy, tangy yogurt, it’s the one pot weeknight soup of your dreams!

Bowl of mushroom soup

Benefits of Mushroom Soup

No high sodium, high fat canned cream of mushroom soup here! Canned soups can be pretty sketchy when it comes to healthfulness. But homemade mushroom soup is where it’s at! We have full control of ingredients, and we’re not throwing the salt shaker or heavy cream in our pot!

Our no cream mushroom soup uses some delicious, but lower calorie, lower fat ingredients, which keeps our soup healthier. The soup is good for lower calorie or weight loss diets, diabetic diets, and low fat diets. And of course it’s heart healthy!

Mushrooms are very low in calories, but high in protein, fiber, and cholesterol free. Not only that, but they are known to have cholesterol lowering properties, and anti inflammatory effects (1). Also, unique to the plant world, mushrooms naturally contain some vitamin D. Not a lot really, but if mushrooms are exposed to UV radiation the amount of vitamin D in them increases significantly (2). They’re a great addition to this soup!

We use a homemade vegetable stock as the base for the soup, and we don’t add any salt to that. This allows us to add a LITTLE salt while we’re cooking it, to punch up the flavor without overdoing it, keeping the dish overall low sodium.

Then we use nonfat Greek yogurt to create a lusciously creamy mushroom soup with no cream at all. Greek yogurt is high in protein, potassium, and calcium, while being low in cholesterol and fat free.

All this makes our soup the best low calorie, low sodium mushroom soup out there!

What to Serve with Mushroom Soup

Our healthy mushroom soup can be a main entrée or a side dish! Here are 10 great ideas to serve with mushroom soup:

FAQs and Substitutions

How can I make this non dairy?

If you want to make it non dairy, use any non dairy yogurt you like instead of Greek yogurt! Forager Project Cashewmilk Yogurt is great, and so is Silk Yogurt Alternative (these are not sponsored links, and I have not been compensated for my opinion). I’m sure many other brands are delicious as well!

Can you freeze mushroom soup?

Yes! Simply portion the soup into serving sizes you like (in a freezer container), cool completely, and then cover and pop in the freezer. It can stay frozen solid for up to 6 months.

How can I make this gluten free?

To make the soup gluten free, you can substitute any all purpose gluten free flour for the all purpose flour. You could also simply leave it out, if you’re ok with the soup not being quite as thick.

What mushrooms should I use for this recipe?

Your favorite mushrooms are the best mushrooms for this soup! I used baby bellas in mine. Any type of mushroom would work, and any combination too. As long as you have one pound total, you’re good to go!

More Heart Healthy Mushroom Recipes

Or check out our Soup Archive!

If you try our Healthy Mushroom Soup, let us know in the comments below!

Overhead picture of a bowl of creamy mushroom soup.
5 from 2 votes

Healthy Mushroom Soup

Get your crusty bread ready, because it's finally getting the Healthy Mushroom Soup it's been begging for! Creamy, hearty, low fat, low carb, and low sodium, it's anything but low flavor. You've got to taste it to believe it!

Course Soup
Cuisine American
Diet DiabeticDiet, LowCalorieDiet, LowFatDiet, LowLactoseDiet, LowSaltDiet, VegetarianDiet
Prep Time 20 minutes
Cook Time 35 minutes
Total Time 55 minutes
Servings 4
Calories 165 kcal
Author Laura Yautz


  • 2 Tbsp Olive Oil
  • 1 medium Onion, diced
  • 4 Garlic Cloves, minced
  • 1 lb Mushrooms, sliced, any variety and combo
  • 1 tsp Herbes de Provence
  • ¼ cup All Purpose Flour
  • 3 cups Homemade Vegetable Stock (or No Added Salt Vegetable Broth)
  • 1 cup Plain Nonfat Greek Yogurt
  • Salt and Pepper to taste


  1. Heat the olive oil in a large pot over medium heat. Add the onion and saute until translucent.
  2. Add the garlic, and continue to saute for another minute or two, until fragrant.
  3. Add the mushrooms and herbs, and continue cooking until the mushrooms release their juices, the juices evaporate, and the mushrooms are starting to brown.
  4. Sprinkle the flour in, and cook, stirring constantly, for 1 minute.
  5. Pour in the stock or broth, and stir to combine. Bring to a simmer, and reduce the heat to keep the pot simmering, but not boiling.
  6. Stir occasionally for 20 minutes.
  7. Turn off the heat, and allow the soup to stop simmering.
  8. Measure at least a cup of the soup liquid into a bowl (it’s okay if you get some onion pieces).
  9. Slowly whisk the yogurt into the hot liquid until it’s smooth and completely combined.
  10. Now add the yogurt mixture back into the soup pot, stirring until combined well.
  11. Do not bring the soup back to a boil, but you can warm it if it’s cooled too much.
  12. Serve hot, with crusty bread and a dollop of Greek yogurt if desired.
Nutrition Facts
Healthy Mushroom Soup
Amount Per Serving
Calories 165 Calories from Fat 68
% Daily Value*
Fat 7.5g12%
Saturated Fat 1.1g7%
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 3mg1%
Sodium 30mg1%
Potassium 508mg15%
Carbohydrates 15g5%
Fiber 2g8%
Sugar 5g6%
Protein 11g22%
Vitamin C 5mg6%
Calcium 84mg8%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Bowl of mushroom soup. Text overlay: Healthy Mushroom Soup.
Bowl of mushroom soup. Text overlay: Creamy mushroom soup; one pot, no cream.

6 thoughts on “Healthy Mushroom Soup

  • January 16, 2023 at 11:40 am

    What is the serving size … 1 Cup? Hoping to make this for use in other recipes that call for the traditional canned mushroom soup that is loaded with sodium. Thanks Much!

    • January 16, 2023 at 2:52 pm

      Hi Jean, yes, the serving size is more or less, 1 cup. I hope your recipes turn out yummy and healthier! 🙂

    • October 3, 2022 at 11:54 am

      So great to hear! Thanks for trying it! I’m glad you liked it! 🙂

  • October 2, 2022 at 6:12 am

    5 stars
    Healthy Mushroom Soup sounds like a delicious soup for next week. Will give it a try.
    Thank you Laura for the recipe!

    • October 2, 2022 at 11:11 am

      I hope you love it! 🙂


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