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Home » All posts » Soup

Healthy Mushroom Soup

Published: Sep 29, 2022 by Laura Yautz · This post may contain affiliate links · 18 Comments

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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:

  • Crusty bread
  • Simple side salad like Arugula Avocado Salad
  • Roasted Kale Salad with Apple Maple Vinaigrette
  • Garlic Potato Wedges
  • Buckwheat Biscuits
  • Rice Pilaf
  • Everything Bagel Chickpea Salad Sandwiches
  • Homemade Croutons
  • Vegetarian Stuffed Peppers
  • Easy Skillet Tempeh

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

  • Low Sodium Mushroom Chili
  • Garlicky Roasted Broccoli & Mushrooms
  • Creamy Mushroom Kale & Wild Rice Soup
  • Quinoa Mushroom Burgers with Black Beans
  • Healthy Burrito Bowls

Or check out our Soup Archive!

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

📖 Recipe

Overhead picture of a bowl of creamy mushroom soup.

Healthy Mushroom Soup

Laura Yautz
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!
5 from 8 votes
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Prep Time 20 minutes mins
Cook Time 35 minutes mins
Total Time 55 minutes mins
Course Soup
Cuisine American
Servings 4
Calories 165 kcal

Ingredients
  

  • 2 tablespoon Olive Oil
  • 1 medium Onion, diced
  • 4 Garlic Cloves, minced
  • 1 lb Mushrooms, sliced, any variety and combo
  • 1 teaspoon 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

Instructions
 

  • Heat the olive oil in a large pot over medium heat. Add the onion and saute until translucent.
  • Add the garlic, and continue to saute for another minute or two, until fragrant.
  • Add the mushrooms and herbs, and continue cooking until the mushrooms release their juices, the juices evaporate, and the mushrooms are starting to brown.
  • Sprinkle the flour in, and cook, stirring constantly, for 1 minute.
  • 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.
  • Stir occasionally for 20 minutes.
  • Turn off the heat, and allow the soup to stop simmering.
  • Measure at least a cup of the soup liquid into a bowl (it’s okay if you get some onion pieces).
  • Slowly whisk the yogurt into the hot liquid until it’s smooth and completely combined.
  • Now add the yogurt mixture back into the soup pot, stirring until combined well.
  • Do not bring the soup back to a boil, but you can warm it if it’s cooled too much.
  • Serve hot, with crusty bread and a dollop of Greek yogurt if desired.

Nutrition

Calories: 165kcal (8%)Carbohydrates: 15g (5%)Protein: 11g (22%)Fat: 7.5g (12%)Saturated Fat: 1.1g (7%)Polyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 3mg (1%)Sodium: 30mg (1%)Potassium: 508mg (15%)Fiber: 2g (8%)Sugar: 5g (6%)Vitamin C: 5mg (6%)Calcium: 84mg (8%)Iron: 1mg (6%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword low calorie mushroom soup
Tried this recipe?Let us know how it was!
Bowl of mushroom soup. Text overlay: Healthy Mushroom Soup.
Bowl of mushroom soup. Text overlay: Creamy mushroom soup; one pot, no cream.

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Comments

    5 from 8 votes (1 rating without comment)

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    Recipe Rating




  1. Marti says

    January 05, 2025 at 7:23 am

    5 stars
    Very yummm!! Added some lentils just cause i felt like it

    Reply
    • Laura Yautz says

      January 06, 2025 at 10:13 am

      So glad you liked the mushroom soup! Great idea adding lentils. Sounds delicious!

      Reply
  2. Paula says

    October 14, 2024 at 11:28 am

    5 stars
    I made this for dinner after we spent a cold day at the ball field. It is absolutely delicious!! I substituted gluten free flour and extra creamy cashew milk (I could not find a dairy free yogurt in my area) in place of the flour and yogurt.
    Its a great hearty soup and we just loved that it is loaded with mushrooms. I will definitely make this again and again. It sure beats the canned mushroom soup.
    Awesome job on another great tasting recipe!!

    Reply
    • Laura Yautz says

      October 16, 2024 at 9:14 am

      Thanks for your review! I'm glad you liked the mushroom soup! Your modifications sounds great, too. 🙂

      Reply
  3. Dolores says

    April 20, 2024 at 6:28 pm

    5 stars
    This sounds like it would be delicious! I wish I could find a really good canned low sodium mushroom soup with actual mushrooms in it! I am older and wobbly and it’s just easier for me to open a can and add some things! Anyway if I improve, I will try this!

    Reply
  4. Faith says

    December 05, 2023 at 8:27 pm

    Can this be re-heated, or will the yogurt break down?
    BTW, your site was just recommended to me, and I can't wait to try your recipes!

    Reply
    • Laura Yautz says

      December 06, 2023 at 8:57 am

      Hi Faith! I've had good luck reheating this soup gently, to right below the boiling point without problems. I'm so glad to hear you're excited about our recipes! Enjoy! 🙂

      Reply
      • Conner says

        May 13, 2024 at 3:46 pm

        Any advice on reheating it from frozen? The yogurt kinda broke down.

        Reply
        • Laura Yautz says

          May 15, 2024 at 9:02 am

          Hi Conner, thanks for your question. I would try to thaw it in the refrigerator completely before gently reheating it. The yogurt will start to separate if it gets too hot too fast. It will still be fine to eat either way.

          Reply
  5. Molly says

    November 27, 2023 at 10:51 pm

    5 stars
    This soup was simple, easy, and delicious. Couldn't resist adding a little shredded cheddar cheese to the top of each bowl.
    Definitely making it again and when I do I'll probably double the recipe so I have leftovers.

    Reply
    • Laura Yautz says

      November 28, 2023 at 8:50 am

      Thanks Molly! I'm really glad you loved the mushroom soup. A sprinkle of cheddar on top sounds lovely!

      Reply
    • Julie says

      May 17, 2025 at 6:09 am

      5 stars
      Thank you; a lovely recipe! I'll be making this all the time.

      Reply
  6. Jean Middleton says

    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!

    Reply
    • Laura Yautz says

      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! 🙂

      Reply
  7. Dianna Reynolds says

    October 03, 2022 at 10:34 am

    5 stars
    Laura I made your mushroom soup!! It was delicious! Thank you!

    Reply
    • Laura Yautz says

      October 03, 2022 at 11:54 am

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

      Reply
  8. DIANNA REYNOLDS says

    October 02, 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!

    Reply
    • Laura Yautz says

      October 02, 2022 at 11:11 am

      I hope you love it! 🙂

      Reply
Laura Yautz in her kitchen

Hi, I'm Laura!

I’m a Registered Dietitian and I love food and cooking, It’s my passion to help you discover how delicious and easy heart healthy eating can be! I’m glad you’re here! Take a look around. You’re going to LOVE Being Nutritious!

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