Low-Carb Spinach & Mushroom Soup

This cozy autumn soup is such a perfect meal for me — it's quick, easy, inexpensive and can usually be made in advance and frozen for a really convenient vegetarian keto meal in the future.

It's also great if you’re stuck at home or just don’t want to leave the house, as all you really need for this dish is mushrooms, and a few other items you’ll hopefully have in your fridge, freezer or pantry.

If you do want to freeze this low-carb soup, I suggest you use fresh onion and spinach in the recipe and doubling the quantity for a larger batch.

For a heartier meal and extra protein, I like to serve this soup topped with some fried halloumi, poached eggs or cooked chicken.

Step-by-step

1. Heat butter (or olive oil or ghee) in a large pot over medium heat.

2. Add the onion and cook, stirring occasionally until soft, around 8-10 minutes.

   

3. Slice the mushrooms. Add mushrooms and continue to cook until the mushrooms start to soften, around 5 to 6 minutes.

   

4. Squeeze liquid out of the defrosted spinach, and add to the pot, along with the vegetable stock (or chicken stock).

5. Bring to the boil, and then simmer 10 minutes. Remove from heat and stir through half of the cream (or coconut cream).

   

6. Allow to cool slightly and then either use a stick or stand blender to process.

   

7. Serve drizzled with extra cream. Store in the fridge up to 5 days, or in the freezer up to 3 months. For extra protein feel free to add some fried halloumi, poached eggs or cooked chicken.

   

Recipe

Low-Carb Spinach & Mushroom Soup

★★★★★4.7 (84 ratings)

This cozy autumn soup is ready in under 30 minutes and can be prepared with just a few common keto approved ...

Hands on

10m

Overall

25m

Servings

4

7.5 g

Net carbs

6.5 g

Protein

28.8 g

Fat

314

kcal

1 serving2 servings3 servings4 servings5 servings6 servings7 servings8 servings9 servings10 servings11 servings12 servings16 servings

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Ingredients makes 4 servings

• ¹/₄ cup butter, ghee or extra virgin olive oil (57 g/ 2 oz)
• ¹/₂ medium yellow onion, diced (55 g/ 1.9 oz)
• 450 g brown mushrooms, sliced (1 lb)
• 2 cups vegetable stock or chicken stock (480 ml/ 16 fl oz)
• 250 g frozen spinach, defrosted (8.8 oz)
• ¹/₂ cup heavy whipping cream or coconut cream, divided (120 ml/ 4 fl oz)
• sea salt and ground pepper, to taste

Instructions

1. Heat butter (or olive oil or ghee) in a large pot over medium heat.

2. Add the onion and cook, stirring occasionally until soft, around 8-10 minutes.

3. Slice the mushrooms. Add mushrooms and continue to cook until the mushrooms start to soften, around 5 to 6 minutes.

4. Squeeze liquid out of the defrosted spinach, and add to the pot, along with the vegetable stock (or chicken stock).

5. Bring to the boil, and then simmer 10 minutes. Remove from heat and stir through half of the cream (or coconut cream).

6. Allow to cool slightly and then either use a stick or stand blender to process.

7. Serve drizzled with extra cream. Store in the fridge up to 5 days, or in the freezer up to 3 months. For extra protein feel free to add some fried halloumi, poached eggs or cooked chicken.

Nutrition per serving, about 1 ¼ cups/ 300 ml

Carbs 9%Protein 8%Fat 83% of calories

Net carbs

7.5 g

Total carbs

10.5 g

Fiber

3 g

Sugars

4 g

Protein

6.5 g

Fat

28.8 g

Saturated fat

17.8 g

Calories

314 kcal

Sodium

809 mg · 35.2% RDA

Magnesium

70 mg · 17.4% RDA

Potassium

947 mg · 47.3% EMR

Nutrition by ingredient

Per about 1 1/4 cups/ 300 ml	Net carbs	Protein	Fat	kcal
Butter, unsalted, grass-fed	0 g	0.1 g	11.5 g	102
Onion, brown (yellow), raw	0.9 g	0.1 g	0 g	5
Mushrooms (brown), fresh	4.2 g	2.8 g	0.1 g	25
Vegetable stock	0.7 g	0.6 g	5.4 g	54
Spinach, frozen	0.8 g	2.3 g	0.4 g	18
Cream, heavy whipping, pouring, full-fat (30-40% fat)	0.8 g	0.6 g	11.4 g	110
Salt, sea salt	0 g	0 g	0 g	0
Pepper, black, spices	0.1 g	0 g	0 g	1
Total	7.5 g	6.5 g	28.8 g	314

Serving size about 1 1/4 cups/ 300 ml

• Gluten free
• Dairy free
• Egg free
• Nut free
• Nightshade free
• Pork free
• Avocado free
• Coconut free
• Fish free
• Shellfish free
• Beef free
• Pescatarian
• Vegetarian
• Vegan

• Recipe can be made dairy-free or coconut-free.