Quick Answer
Canned cream of mushroom soup can be keto friendly in moderation. While it does contain some carbs from ingredients like flour and cornstarch, a 1/2 cup serving has about 5g net carbs. This fits into a standard keto diet providing up to 50g net carbs per day. However, the exact carb count can vary between brands.
What is Cream of Mushroom Soup?
Cream of mushroom soup is a creamy soup made with button mushrooms and a roux thickener. It has a smooth, velvety texture and savory mushroom flavor. Cream of mushroom soup is sold canned for convenience, to be used in recipes like casseroles, pasta bakes, and pot pies. Popular brands include Campbell’s, Progresso, and store brands.
The ingredients in canned cream of mushroom soup generally include:
- Mushrooms – The main ingredient, provides mushroom flavor.
- Milk or cream – For a creamy, smooth texture.
- Flour or cornstarch – Thickens the soup.
- Chicken or vegetable stock – Provides an savory base.
- Butter or oil – Adds richness.
- Seasonings like salt, pepper, onions, garlic.
Nutrition Facts of Cream of Mushroom Soup
The nutrition facts for a 1/2 cup serving (120g) of Campbell’s Condensed Cream of Mushroom Soup are:
| Calories | 180 |
|---|---|
| Fat | 9g |
| Carbs | 17g |
| Fiber | 2g |
| Net Carbs | 15g |
| Protein | 3g |
As you can see, a serving provides 15g net carbs. But when diluted with milk or water, this decreases to about 5g net carbs per 1/2 cup.
Is Canned Cream of Mushroom Soup Keto?
Canned cream of mushroom soup can fit into a keto diet in moderation. A typical keto diet limits net carbs to 20-50g per day. Here is how cream of mushroom soup can work with keto macros:
- Diluted with milk or water, 1/2 cup cream of mushroom soup contains about 5g net carbs.
- Most keto meal plans allow 5-10g net carbs per meal.
- By accounting for the carbs, you can fit it into your daily carb limit.
- Limit portions to 1/2 cup diluted with 1 cup milk or water.
- Use it occasionally instead of daily to keep net carbs low.
The biggest keto-friendly use for cream of mushroom soup is casseroles. Mixing 1 cup soup with about 4 cups other ingredients means you get a tasty mushroom flavor with only around 3g net carbs per serving.
Tips for Making Cream of Mushroom Soup More Keto Friendly
To make canned cream of mushroom soup work better on keto, keep these tips in mind:
- Dilute it – Only use about 1/4 to 1/3 of a can per recipe, diluted with milk or water.
- Count net carbs – Be sure to check labels for total carbs vs fiber.
- Enrich with fats – Stir in extra butter, cream cheese, or heavy cream.
- Boost flavor – Add savory keto-approved flavors like garlic, cheese, bacon, etc.
- Compare brands – Some may have slightly fewer carbs than others.
Best Uses for Cream of Mushroom Soup on Keto
Here are some of the best ways to use cream of mushroom soup while staying keto:
1. Casseroles
Casseroles are a keto dieter’s best friend. You can make delicious keto-friendly casseroles like mushroom chicken casserole by combining cream of mushroom soup with proteins, low-carb veggies, and cheese:
- Chicken, beef, or pork
- Cauliflower, broccoli, zucchini
- Cheese like cheddar, parmesan, or cream cheese
The small amount of carbs gets diluted out when mixed with the other ingredients. A 1 cup serving may have around 3-5g net carbs.
2. Sauces and Gravies
Thinned out with milk, broth, or water, cream of mushroom soup makes a quick and handy keto-friendly sauce or gravy. Use it on top of cauliflower rice, shirataki noodles, or keto-friendly proteins.
3. Soup Base
You can stretch a small amount of cream of mushroom soup into a larger pot of keto-friendly soup. Saute mushrooms, onions, garlic, and celery, then add 1/4 can condensed soup per 4-6 cups veggie mix. Thin with broth and seasonings.
4. Chili
Add richness to keto chili by including a few tablespoons of cream of mushroom soup. Combine with tomato paste, spices, and low carb vegetables and beans. Top with cheese and sour cream.
5. Slow Cooker Dishes
Cream of mushroom soup is perfect for flavoring keto slow cooker dishes like roasts, meatballs, soups, and stews. The slow cooking mellows out the flavors.
Alternative Thickeners for Soups and Sauces
To keep carbs even lower, there are several excellent alternatives for thickening and adding creaminess without using canned soup:
- Xanthan gum – A little goes a long way for thickening sauces.
- Guar gum – Also used in small amounts as a thickener.
- Heavy cream – Adds richness and body when simmered into soups.
- Creamed spinach – Pureed into sauces for a creamy texture.
- Cream cheese – Melts into a smooth, thick consistency.
- Coconut milk – Use full fat for creaminess in curries or stews.
- Cheese – Melted cheese can thicken and add flavor.
Homemade Lower Carb Cream of Mushroom Soup
For complete control over the carb count, you can make homemade keto cream of mushroom soup with these simple steps:
Ingredients:
- 2 tbsp butter
- 1 small onion, diced
- 2 cloves garlic, minced
- 8 oz mushrooms, sliced
- 2 cups chicken or vegetable broth
- 1 cup heavy cream
- 2 oz cream cheese
- 1 tsp thyme
- Salt and pepper to taste
Instructions
- Melt butter in a skillet over medium high heat. Cook onions for 2-3 minutes until translucent.
- Add garlic and mushrooms. Cook for 5 minutes until mushrooms are browned and tender.
- Stir in broth and bring to a simmer. Cook for 10 minutes.
- Remove from heat. Blend in cream cheese and heavy cream until smooth.
- Return to low heat. Season with thyme, salt, and pepper.
- Simmer gently for 5 more minutes before serving. For thicker soup, puree half the mixture until completely smooth.
This creamy keto mushroom soup has only about 3g net carbs per serving. Adjust cream or broth to reach your desired consistency.
Common Questions
Is all cream of mushroom soup the same?
No, nutrition can vary slightly between brands. Always check labels for carbs per serving. Some lower carb options have about 10g net carbs per 1/2 cup.
Can I make substitutes if out of cream of mushroom soup?
Yes, you can substitute an equal amount of creamed spinach, cream cheese sauce, xanthan gum thickened broth, or homemade cream soup.
Is cream of mushroom ever keto without diluting?
It’s unlikely you could work 15g carbs per 1/2 cup condensed soup into a keto diet. But some extra low carb brands have as little as 5g per serving undiluted.
The Bottom Line
Cream of mushroom soup can be included in a keto diet in moderation by diluting and keeping portions small. Look for lower carb options about 5g net carbs per serving. Make sure to account for the carbs in your daily totals. Homemade mushroom cream soup is also an option for keeping carbs low. With smart use, you can still enjoy the classic flavor of mushroom soup on a keto meal plan.
