Keto Cream of Mushroom Soup

By Ashley Jean March 15, 2023 40 mins read 187 Views

Instead of asking "Can you eat cream cheese mushroom soup on keto?" Make your own! This Keto Cream of Mushroom soup is 1000% better than canned! This soup is perfect for the keto diet.

Bob's Red Mill sponsored this Keto Cream of Mushroom soup recipe! Cast Iron Keto is possible because of your support!

love our Keto Cream of Chicken Soup, but we felt it was time to make a mushroom version. Our Keto Cream of Mushroom soup is great for casseroles, and it can be easily made dairy-free with no cream cheese.

This cream of mushroom soup is packed with fresh herbs such as rosemary and thyme. It is delicious and easy to make. This recipe can be made in just five minutes with a little bit of xanthan gum.

We all know that cornstarch and flour are not keto-friendly. Bob's Red Mill Xanthan Gum makes a thick, silky soup with a texture that is unbeatable. Plus, it's gluten-free!

Let's get into the details!

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What's cream of mushroom soup?

Condensed cream of mushrooms soup has a long history. Julius Kempner, a food manufacturer, created the first version of the soup in the early 1900s. Kempner was trying to find a cheaper and easier-to-produce soup that could easily be sold to the general public. He was able to create a soup using canned mushrooms, milk, flour, and other ingredients. The result was rich in flavor and creamy.

Condensed cream mushroom soup quickly became a popular staple in American kitchens. You could find it in restaurants and grocery stores, and you often used it as an ingredient in your recipes.

Campbell's purchased the rights to condensed mushroom cream soup in the 1970s. Since then, they have been responsible for the production and marketing of it. Although the recipe has not changed much over time, some variations (such as organic and low-sodium) have been introduced.

Condensed cream mushroom soup is still very popular today. Condensed cream of mushroom soup can be purchased in most grocery stores and is used in many recipes, such as soups and casseroles.

Ingredients

Cremini mushrooms can be diced into small cubes. We find that cubing them works better than slicing them. The cubes are easier to mix with casseroles and other dishes.
Unsalted butter can be substituted with a plant-based subsitute.
Bob's Red Mill Xanthan gum
vegetable broth
Heavy whipping cream or unwetened almond milk
Fresh herbs (we used fresh rosemary, thyme and sage).
Garlic salt
Powdered onion
Freshly cracked black pepper

How to make keto cream mushroom soup

Heat the butter in a small saucepan over medium heat. Once the butter is melted, add the mushrooms to the pot and cook for about 4 minutes.

Mix the rest of the ingredients together and stir well to dissolve the xanthan.

Cook for another minute to make the spices and herbs fragrant.

Allow to simmer, then cook the mixture until it thickens. It rarely takes more than a minute after adding the xanthan. You can either use it immediately or keep it for later.

Ingredient substitutions

You can swap out the butter and heavy cream for dairy-free options to make this recipe completely plant-based, as we have already mentioned.

You can substitute 1/2 teaspoon dried herbs for fresh herbs if you don't own fresh herbs. You could also use a dried poultry seasoning mix.

In place of vegetable broth, you can also make chicken stock, broth or beef broth.

You can use other mushrooms if you have them on hand. As long as they can all be cut, white button mushrooms, baby bellas and portobellos, oysters and king trumpets work well. Avoid mushrooms that aren’t as strong like Lions Mane.

Although you can substitute butter with olive oil or avocado oil, we prefer butter's richness.

FAQ's

Cream of mushroom soup keto

Cream of mushroom soup from the store is not keto because it contains too many net carbs due to thickeners like flour.

Condensed cream mushroom soup is often associated to traditional recipes. However, it can be modified to suit a keto diet. There are many keto-friendly versions of this soup that you can make at home.

Can you eat cream-of-moulin soup on keto

To keep carbs down, make your own cream of mushroom soup.

What is xanthan gum?

Xanthan gum, a polysaccharide, is a product of the bacterial species Xanthomonas Campestris. The bacteria produce the gum by fermenting glucose, sucrose, and lactose.

It is a powder of white to off-white color that dissolves in water. It has a distinctive slightly sweet flavor. Xanthan gum can be used in food products as a thickener and stabilizer. It can also be used in personal care products and paints as well as adhesives.

Xanthan gum is a versatile ingredient that can be used in a wide range of products. It can be dissolved in hot or cold water making it very easy to use.

It has a high viscosity which allows it to thicken and stabilize products. Xanthan gum can also be used as an emulsifier to prevent oil and water separation.

It is ideal for use in food that contains both oil and water such as salad dressings or sauces.

Have you tried this recipe? You can rate this recipe and send us your creative ideas via social media. Tag @castiron_keto in Instagram We love to see what you create!

Recipe

Keto Cream of Mushroom Sauce

This Keto Cream of Mushroom soup is easy to make in just 15 minutes. This soup is packed with fresh herbs and tastes better than canned.

Course Soup

Cuisine American

Keyword

Prep time 5 min

Cook Time 10 Minutes

Total time HTML5_ HTML5_ HTML4_ HTML5_ HTML5_ HTML6_ HTML7_ HTML8_ HTML9_ HTML8_ HTML9_ HTML5_ HTML5_ HTML6_ HTML7_ HTML9_ HTML5_

Servings HTML2_

Calories 246 264 Kcal

Ingredients

2 tablespoons unsalted butter dairy-free if desired
2 Bob's Red Mill Xanthan gum
1 cup vegetable broth
1 heavy Cream milk-free, if needed, or unsweetened almond Milk
2 teaspoons minced poultry herbs We used rosemary, thyme and sage
1/2 teaspoon garlic salt
1/2 teaspoon onion powder
1/8 teaspoon freshly cracked black pepper
1/2 cup diced cremini mushrooms

Instructions

Heat the butter in a small saucepan over medium heat. Once the butter is melted, add the mushrooms to the pot and cook for about 4 minutes.
Mix the rest of the ingredients together and stir well to dissolve the xanthan.
Cook for another minute to make the spices and herbs fragrant.
Allow to simmer, then cook the mixture until it thickens. It rarely takes more than a minute after adding the xanthan. You can either use it immediately or keep it for later.

Video

Nutrition

Carbohydrates: 4g

Cast Iron Keto first published the post Keto Cream of Mushroom soup

By: Cast Iron Keto
Title: Keto Cream of Mushroom Soup
Sourced From: www.castironketo.net/blog/keto-cream-of-mushroom-soup/
Published Date: Fri, 18 Nov 2022 00:54:22 +0000

Frequently Asked Questions

What is lazy versus keto?

It is important to understand the differences between lazy keto and keto in order to choose which one best suits your needs and lifestyle. The traditional ketogenic diet is higher in fats and moderate in protein, but lower in carbs. This can help with weight loss, energy regulation, mental clarity, and other benefits. Lazy keto allows you to eat more carbs and is easier to access.

Contrary to conventional keto, lazy keto pays less attention than traditional keto. It focuses instead on a simpler lower-carb diet with fewer restrictions but still reaping the benefits of conventional keto diets like weight loss, mental clarity, or better appetite control. It's often used to be a stepping stone for newcomers to the keto lifestyle.

Keto requires hours of research to find recipes that follow dietary guidelines and calculate macro-nutrient amounts when cooking meals. This can be tedious but effective as your carb intake decreases while your fat consumption increases. The lazy keto approach is, however, less rigorous than its name. Instead of requiring careful calculations at every meal, lazy keto encourages simple low-carb eating that doesn't involve as much calculation.

In short, the traditional ketogenic diets offer intensive but high-quality results. The lazy keto diet offers an alternative option for those who can't commit to a consistent diet plan.

Is it really necessary to have a Keto Food List

What is the best way to determine if you have a keto food guide? Probably an important part of your keto journey. To reap the full benefits of ketogenic eating, it is important to eat high-fat and low-carb foods. It can be difficult to find the right fuel to reach your goals with so many options.

This can help you plan your meals more efficiently and give you enough variety. A keto food checklist simplifies the process by giving information about what you should consume and some suggestions on how to prepare them. It is also a quick reference guide that you can use to get to the grocery or restaurant.

A balanced diet and healthy lifestyle can increase weight loss while maintaining wellness. For the metabolic state of ketosis to occur, this should include 12-15% protein, 15%-30% fat and no more that 5% net carbs. The goal is to identify the most desirable meals and choose those that are high in nutrients while minimizing carbs.

Finding a reliable keto food list that outlines nutritious options within these parameters can provide invaluable guidance in transitioning toward cleaner eating habits for improved well-being and purposeful living. By taking advantage of this helpful resource, you're one step closer to achieving your lifestyle objectives.

Can I eat vegetarian keto?

Understanding the basics of vegetarian ketosis is crucial to determine whether you are allowed to eat it. It's not so complicated as you might think. A vegetarian keto diet requires that you cut out animal products and find plant-based foods with high amounts of fats and low carbs.

The most important thing when following a vegan keto is to watch your macronutrient balance, which requires monitoring the number of carbohydrates, proteins, and fats in each meal. While protein should be decreased, fat should be increased. To achieve a metabolic state called nutritional ketosis, you need to reduce the amount of carbohydrates that are consumed. This will result in your body burning fat for energy instead of glucose.

In addition to calculating macros and monitoring carbohydrate intake, you'll also need to focus on nutrient-dense whole food sources like nuts and seeds, avocados, leafy greens, and healthy unsaturated oils like olive oil and coconut oil. Another important component of any vegan ketogenic diet is supplementing with essential vitamins and minerals such as Vitamin B12 since many people lack enough of this nutrient due to their chosen diets.

You can achieve success on a vegetarian diet by learning more about plant-based options, such as tempeh or tofu.

Is it possible to eat a keto diet that is dairy-free?

Absolutely! You can! A keto diet plan should limit carb intake and increase your intake of healthy fats. However, there are plenty of plant-based alternative options to choose from to stay within your chosen guidelines.

First, find the proteins and fats that work for you. You can substitute butter with coconut oil, avocado oil and tahini. Meat substitutes, such as tofu or tempeh, can be used as an alternate source of protein. Nuts and seed provide delicious crunchy textures.

When it comes to sweets creamy coconut milk, plant-based yogurts and heavy cream can be substituted for. To replace dairy cheese, vegan cheese can be made from cashews and macadamia nut milk.

Finally, don't forget other seasoning options when making your dishes stand out! Spices, vinegars, citrus juices and herbs can all be used to flavor food so they have a unique flavor, regardless of whether they contain dairy. The key to a successful dairy-free diet is remembering the principles and finding tasty solutions around them.

Is keto right for you?

When you are trying to find what is best for your life and your journey, you need to be able ask difficult questions and do your research. This is why the keto diet is so popular and has been for so many years. It is widely believed to provide health benefits beyond just weight loss.

Ask yourself: What are my health goals. Do you want to lose weight? Improve your mental clarity? Balance your gut microbiome. Although there are no single-size-fits all methods, keto is a good place where you can start.

Keto is about reducing the amount of carbohydrates you consume. It works best when you have 20 grams of carbs per day. This puts our bodies in a biochemical state called nutritional ketosis, where fat is used as an energy source to replace sugar and glucose. It might seem hard initially to adhere strictly to this limit of carbs, but it will get easier as you become more comfortable with it.

If you can maintain a high nutritional quality and consume certain healthy fats (such as Omega 3 and other beneficial mono/polyunsaturated fatty acids found in avocados or salmon), you should experience beneficial metabolic effects when you follow a ketogenic lifestyle. This is true regardless of whether you're looking to improve your overall health or body composition.

Keto can be sustainably balanced with adequate nutrient intake. For maximum benefits, ensure that you only eat real whole foods. Don't underestimate the value of portions. When done properly, keto can be very beneficial to your individual needs. So take some time to find out more and get started before taking big steps backwards or forwards.

Can I consume alcohol while on the keto diet?

A sensible approach to the keto diet is to question what you can or cannot do while limiting carbohydrates. And consuming alcoholic drinks is undoubtedly something that needs careful consideration.

It depends. Many alcoholic drinks are not suitable for keto, and some may be more keto-friendly than others. Factors like grain content, sugar levels, and even the type of alcohol will affect whether its consumption affects your daily carb intake or not.

This is why it's important to be careful when choosing alcoholic beverages. Even if they don't contain visible carbs it doesn't mean they are keto-friendly. You might even experience an increase in blood sugar. It is important to consider other factors like calories before making a purchase.

Moderation is important for alcohol consumption on a low-carb lifestyle to maximize its benefits while avoiding potential drawbacks that could hamper your weight loss and fitness.

Better decisions come from informed ones. So ensure you always pay close attention to all details before reaching for a low-carb drink.

What happens during the initial week of keto?

It is essential to research your options before starting a ketogenic eating plan. It's important to learn about the best foods and how many carbs can you eat daily. It's also important to learn which foods provide the best balance of macronutrients.

Once you have the basics down, it's time for you to begin creating meals to support your new lifestyle. You can help your body adapt to this new lifestyle by avoiding processed sugars and eating whole foods. The simple addition of more healthy fats and protein to each meal can help you curb your cravings while improving energy levels.

Next, you need to learn how to manage portion sizes and meal times while following the keto diet. This will allow your body enter a ketosis state where it burns fat for energy instead of sugar. This can be done by tracking macros or consulting with a nutritionist who may offer one-on-one advice.

All newcomers need to take their time during the first week of transitioning into the keto diet - making sure that their bodies adjust accordingly before going full throttle with their diets. Getting ample rest and staying hydrated are crucial components that should not be overlooked when starting this journey. Allow yourself three days to assess whether this is working for your body. Each person responds differently to different things so you can give it some time.

Statistics

One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)
But, a 1-ounce slice of cheese delivers about 30% of the Daily Value for saturated fat, so if you're worried about heart disease, consider portion size when eating cheese. (eatingwell.com)
The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)
Around 35% of total calorie intake is probably the upper limit. (healthline.com)
It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)

External Links

How To

Calculating Your Macros in a Ketogenic Diet

Finding the right way to live keto is key to maximizing your results. Calculating your macros while on a ketogenic eating plan can be both easy and complex.

Understanding macro nutrition is essential to understand what Macros are on the Keto Diet. This term refers specifically to three crucial nutrients - carbohydrates and proteins - which are essential for our bodies' proper functioning and growth. Our bodies will benefit from each nutrient if we measure their intake.

Planning and monitoring your progress is key to successful meal prep with macros. When you plan your meals and snacks for the day, and for special occasions like holidays or travel challenges, you will be able to make informed decisions about what is best for your health and how it can affect your overall health.

When factoring in all aspects of macro tracking, remember: patience is paramount! Flexibility allows for improvement, while also learning about your body's unique needs. This will allow you to make the necessary adjustments. You can shine by learning macro nutrition in a fresh way.