HERO image of keto soup recipe, mushroom soup in bowls with parmesan sprinkled on top

keto mushroom soup {gluten-free, dairy-free}

My fall plans include a pumpkin spice overload, allll the slow-cooker comfort foods, plus this keto mushroom soup, on repeat. You? There’s nothing quite like cozying up to a bowl of warm soup, especially during the chillier months. And this one’s so, SO good. My favorite keto soup recipe! Fresh thyme, shallot, garlic and a boatload of mushrooms means this keto cream of mushroom soup recipe doesn’t skimp on flavor, despite the fact that it’s completely dairy-free!

keto mushroom soup in a bowl with garnishes

This simple keto soup recipe makes a healthy, homemade, keto mushroom soup in under 30 minutes. It’s creamy and savory. Hearty, with so much meaty, mushroom flavor. Seriously, it’s the winner of all soups! (I’m somewhat partial to mushroom, can you tell?)

And here’s why you’ll love it! It is:

  • gluten-free, dairy-free (or optional), and low-carb
  • a healthy, keto soup recipe that is so easy to make
  • comfort food in a flash and perfect for meal prepping
  • a keto mushroom soup that is kid-friendly! (I’ve tested this myself!)

Dress it up with a handful of fresh parmesan if you’re okay with dairy, or drizzle on a bit of garlic-infused olive oil (my favorite ingredient at the moment!).

Since my kids won’t go for any of that, I know for a fact this keto mushroom soup also tastes incredible plain, ladled into little colorful bowls. Or sip on it from a mug for extra ease and coziness.

is mushroom allowed on keto diet?

Absolutely! Mushrooms are amazing little vegetables. They are low in carbs and extra rich in vitamins and other nutrients. They’re anti-inflammatory, immune-boosting, and carry an immense amount of flavor, which adds a nice component to many keto-friendly dishes.

This keto cream of mushroom soup is one of my favorite ways to enjoy mushrooms. And you don’t need too many ingredients to make it.

the ingredients

This recipe is written as dairy-free, but in fact, it’s really dairy-optional. I use coconut cream to give this keto mushroom soup more creaminess. But you can always swap in heavy cream and garnish the soup with parmesan or cheddar cheese for extra flavor. And by the way, if you do choose to use dairy, you can always substitute butter for the olive oil. And in that case, brown it a few minutes before adding the shallot, will you? The brown butter will give the soup a deliciously complex flavor. I mean, butter and mushrooms. Is there a more perfect pair?

Here are the ingredients you’ll need for this keto cream of mushroom soup recipe:

  • olive oil
  • shallot (or small onion), chopped
  • garlic
  • crimini mushrooms (also called baby bellas)
  • tamari (a type of soy sauce that is gluten-free)
  • fresh thyme
  • broth or stock of choice- vegetable, chicken, or beef broth will all work well (or mushroom broth if you have it)
  • salt and pepper
  • nutritional yeast (optional)
  • coconut cream
  • optional garnishes like chopped parsley, a drizzle of olive oil, thyme sprigs, or shredded parmesan or cheddar

Want to know the secret to this keto mushroom soup? There are so many mushrooms. That, along with the delicious aromatics, give this soup an incredibly rich, deep mushroom flavor that I cannot get enough of.

Let’s make some, shall we?

my favorite keto soup recipe

This keto mushroom soup recipe comes together really easily. It goes like this: sauté, simmer in broth, blend, then add the cream.

Simple, right?

You can customize it, too. I’ve tried it with riced cauliflower. Smoked paprika and cayenne for more of a spicy mushroom soup. It’s a tough one to mess up, partly because that delicious mushroom flavor always shines through.

By the way, you will need a blender or food processor for this recipe. It’s not an absolute must, as in, you can still enjoy this soup without blending it. But for the creamiest keto mushroom soup, I recommend using a blender.

Here are the steps:

  1. Sauté. In a large pot, heat the olive oil (or ghee or butter– brown the butter for a few minutes for extra flavor!), then add the chopped shallot or onion and cook for a couple of minutes. Add the garlic, then the mushrooms and cook until they’re slightly caramelized.
  2. More add-ins. Stir in the fresh thyme. Pour the tamari and broth into the pot and add the salt and pepper.
  3. Blend. Ladle about 3/4 of the soup into the blender. Blend on high speed for about 30 seconds, or until smooth. Pour it back into the pot. Stir in the coconut cream and the nutritional yeast, then simmer on low for 5-10 minutes or until the soup is hot.
  4. Garnish and serve. Ladle the hot soup into serving bowls. If desired, you can sprinkle some shredded cheese on top. Or a drizzle of olive oil, fresh parsley and/or thyme.

Wondering what to serve this keto mushroom soup with? How about this savory almond meal bread? Or a couple of warm, keto buttermilk biscuits? For a fresh side that still has the dreamiest fall flavors, this autumn kale salad with pumpkin vinaigrette is a must-make!

overhead of two bowls of keto mushroom soup

more keto soup recipes to enjoy!

Looking for more keto soup recipe inspiration? Here are a few other cozy soups to enjoy!

As always, if you try this out, let me know what you think! I SO appreciate your feedback and love reading comments and receiving star reviews on the recipe, along with seeing your food pics when tagged on Instagram (I’m @stemandspoon)! Keep them coming!

HERO image of keto soup recipe, mushroom soup in bowls with parmesan sprinkled on top

keto mushroom soup {gluten-free, dairy-free}

Yield: 6 servings
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes

This keto mushroom soup is creamy, flavorful, and dairy-free! It's a keto soup recipe that's ready in under 30 minutes, and a delicious and comforting soup you'll be making all year long!


  • 3 tablespoons extra virgin olive oil (see notes for using butter)
  • 1 shallot or small yellow onion, diced
  • 3 cloves garlic, minced (about 2 tsp)
  • 4-5 cups sliced crimini mushrooms
  • 1 tablespoon tamari
  • 1/2 tablespoon fresh thyme, chopped
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 3 cups vegetable broth (or broth of choice)
  • 2 tablespoons nutritional yeast
  • 1/2 cup coconut cream 
  • optional garnishes: chopped parsley or thyme, grated parmesan or cheddar, drizzle of olive oil


  1. Heat the olive oil in a large pot over medium heat (see notes below if using butter). Add the chopped shallot or onion, and cook for about 3 minutes. Stir in the minced garlic and cook another 30 seconds.
  2. Add the sliced crimini mushrooms to the pot, stirring them in to the shallot/garlic mixture. Cook the mushrooms, stirring occasionally, for about 5 minutes. If the mixture looks dry, add a touch more olive oil or butter as needed.
  3. Pour in the tablespoon of tamari and add the fresh thyme, salt, and pepper. Pour in the broth and stir, continue cooking for a couple of minutes.
  4. Remove the pot from the heat. Carefully ladle about 3/4 of the soup into a blender or food processor, (leave the remaining soup in the pot). Blend/process the soup on high for about 30 seconds or until smooth.
  5. Pour the blended soup back into the pot, combining it with the remaining, non-blended soup. Return the pot to the stovetop on low heat. Stir in the coconut cream and the nutritional yeast. Simmer the soup on low for about 5-10 minutes.
  6. To serve, ladle into bowls and top with optional garnishes.


This keto soup recipe is dairy-optional. If you choose to use butter instead of olive oil, you can brown the butter in the pot first to give the soup extra flavor. Simply cook it over medium heat for about 5-7 minutes, stirring frequently, until the milk solids toast (the small specks in the butter) and it turns a golden brown color. Add the shallot and garlic and proceed with the recipe.

Since hot liquids can build pressure inside of the blender, I keep the opening at the top covered (with a dish towel) but not completely shut.

This keto mushroom soup will keep in the fridge for up to one week. To store in the freezer, transfer cooled soup to an air-tight container and freeze- it will be good for up to three months.

Nutrition Information:
Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 161Total Fat: 11.5gSaturated Fat: 4gTrans Fat: 0gCholesterol: 5.5mgSodium: 340mgCarbohydrates: 6gNet Carbohydrates: 4.5gFiber: 1.5gSugar: 2gProtein: 5.5g

This nutritional information is approximate and is provided for convenience as a courtesy.


  1. I made this last night for my husband and myself, it was good but I was not happy with how the coconut cream made it sweet. I alao did not add the nutritional yeast as we do not do totally Keto. Next time I will make with the coconut cream, but we both liked it a lot!

    • Hi Julie, Glad to hear you liked it! Was it an unsweetened coconut cream that you used? It adds a touch of sweetness but if you don’t like it, a little bit of sour cream, cream cheese (or vegan cream cheese if dairy-free) stirred in will work too. The nutritional yeast is mainly for flavor, it does add a cheesy, savory kind of taste that helps to balance out any sweet. Hope you enjoy it more next time and thanks for your comment!

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