90 Calorie Mushroom Soup

You don’t need heavy cream or butter to make a good mushroom soup. This version uses fresh mushrooms, milk, and a few everyday ingredients to create a smooth, creamy texture. At around 90 calories per serving, it’s a great option when you want something warm and comforting without using up too many of your daily calories.

Why You’ll Love This Recipe

• Around 90 calories per serving, making it easy to fit into a calorie deficit.
• No heavy cream, butter, oil, or store-bought broth needed.
• Made in one pot with simple, affordable ingredients.
• Smooth and creamy, with plenty of mushroom flavor.
• Ready in about 35 minutes.

Ingredients

• 1 lb (450 g) button mushrooms, sliced
• 1 medium onion (150 g), diced
• 2 cloves garlic, minced
• 1 cup (240 ml) water
• 2 cups (480 ml) nonfat milk
• 1 tablespoon (8 g) cornstarch
• ½ teaspoon dried thyme
• Salt and black pepper, to taste
• Fresh parsley, for garnish (optional)

How to Make It

1. Cook the onion. Heat a large nonstick pot over medium heat. Add the diced onion and 2 tablespoons of water. Cook for 3–4 minutes, stirring occasionally, until the onion begins to soften. Add another splash of water if it starts sticking.
2. Add the mushrooms. Stir in the sliced mushrooms and minced garlic. Cook for 6–8 minutes, stirring occasionally. The mushrooms will release moisture and shrink considerably. Keep cooking until most of the liquid has evaporated. Set aside a few cooked mushroom slices for garnish, if desired.
3. Season the soup. Add the dried thyme, salt, and black pepper. Stir for about 30 seconds to combine everything.
4. Add water and simmer. Pour in 1 cup of water and bring to a gentle simmer. Cook for 5 minutes to allow the mushroom flavor to develop.
5. Blend until smooth. Remove the pot from the heat. Carefully blend the soup with an immersion blender until smooth and creamy.
6. Prepare the milk mixture. Pour ½ cup of cold milk into a small bowl and whisk in the cornstarch until completely dissolved.
7. Make it creamy. Return the pot to low heat. Add the remaining 1½ cups of milk, followed by the cornstarch mixture. Stir well to combine.
8. Thicken and serve. Heat gently for 2–3 minutes, stirring frequently, until the soup thickens slightly. Avoid a rapid boil. Taste and adjust the seasoning, then serve with fresh parsley or reserved mushroom slices.

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Illustrative image. Individual results may vary.

Tips & Substitutions

• Use different mushrooms. Regular button mushrooms work perfectly, but you can replace some with cremini mushrooms for a slightly deeper flavor. There’s no need to buy expensive varieties.
• Adjust the consistency. For a thinner soup, add a little extra water after blending until you reach your preferred consistency.
• Try almond milk. Unsweetened almond milk can replace nonfat milk if you prefer a dairy-free version. The soup will have less protein and a slightly different flavor, so the nutrition information will change.
• Keep some mushroom pieces. Before blending, set aside a few spoonfuls of cooked mushrooms. Add them back at the end if you enjoy a little texture in your soup.
• Don’t skip the seasoning. Since this recipe doesn’t use broth, salt is important for bringing out the mushroom flavor. Start with a small amount, taste the finished soup, and adjust as needed.

Is Mushroom Soup Enough for a Meal?

At around 90 calories per serving, this soup is quite light on its own. It can work well as a starter, but if you’re having it for lunch or dinner, you’ll probably want something alongside it.

Adding a source of protein can help make the meal more satisfying. Try serving the soup with a chicken sandwich, eggs on whole-grain toast, or a side of cottage cheese.

If you’re tracking calories for weight loss, remember to count any sides separately. The soup itself is low in calories, but your total meal depends on what you pair it with.

There’s no need to make every part of your meal as low-calorie as possible. A more filling lunch that keeps you satisfied for several hours may be more useful than a very small meal that leaves you hungry shortly afterward.

How to Store and Reheat

Let the soup cool slightly before transferring it to an airtight container. Store it in the refrigerator for up to 3–4 days.

The soup may become thicker as it sits because of the cornstarch. When reheating, add a small splash of milk or water and stir until smooth.

Reheat gently on the stovetop over low heat, stirring occasionally. You can also use the microwave, heating in short intervals and stirring between them.

Can you freeze it? Yes, although milk-based soups sometimes separate after thawing. For the best texture, enjoy this soup fresh or refrigerated. If freezing, use within 2 months and thaw in the refrigerator before reheating.

Frequently Asked Questions

Can I make mushroom soup without a blender?

Yes, but it won’t have the same creamy texture. Finely chop the mushrooms before cooking and simply skip the blending step. You’ll end up with a lighter, chunkier mushroom soup.

Can I use almond milk instead of regular milk?

Yes. Unsweetened almond milk works, but the soup will be less creamy and contain less protein. If you’re counting calories, check the nutrition label of the milk you use and adjust the recipe’s calorie estimate.

How do I make mushroom soup thicker without cream?

Cornstarch helps thicken the soup without adding much fat. Make sure to dissolve it in cold milk before adding it to the pot to prevent lumps. The soup should thicken after a few minutes of gentle heating. You can also reduce the amount of water slightly for a thicker consistency.

Why doesn’t this recipe use oil or butter?

Mushrooms naturally release moisture as they cook, so you can prepare them in a nonstick pot with a little water instead of oil. This reduces the calories while still allowing the mushrooms to soften and develop flavor.

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