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Low-Carb Spinach & Mushroom Soup

4.7 stars, average of 69 ratings

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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.

Hands-on Overall

Serving size about 1 1/4 cups/ 300 ml

Allergy information for Low-Carb Spinach & Mushroom Soup

✔  Gluten free
✔  Dairy free
✔  Egg free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free


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

Nutritional values (per serving, about 1 1/4 cups/ 300 ml)

Net carbs7.5 grams
Protein6.5 grams
Fat28.8 grams
Calories314 kcal
Calories from carbs 9%, protein 8%, fat 83%
Total carbs10.5 gramsFiber3 gramsSugars4 gramsSaturated fat17.8 gramsSodium809 mg(35% RDA)Magnesium70 mg(17% RDA)Potassium947 mg(47% EMR)

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


  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.
    Low-Carb Spinach & Mushroom Soup
  3. Slice the mushrooms. Add mushrooms and continue to cook until the mushrooms start to soften, around 5 to 6 minutes.
    Low-Carb Spinach & Mushroom Soup
  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).
    Low-Carb Spinach & Mushroom Soup
  6. Allow to cool slightly and then either use a stick or stand blender to process.
    Low-Carb Spinach & Mushroom Soup
  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. Low-Carb Spinach & Mushroom Soup

Ingredient nutritional breakdown (per serving, about 1 1/4 cups/ 300 ml)

Net carbsProteinFatCalories
Butter, unsalted, grass-fed
0 g0.1 g11.5 g102 kcal
Onion, brown (yellow), raw
0.9 g0.1 g0 g5 kcal
Mushrooms (brown), fresh
4.2 g2.8 g0.1 g25 kcal
Vegetable stock
0.7 g0.6 g5.4 g54 kcal
Spinach, frozen
0.8 g2.3 g0.4 g18 kcal
Cream, heavy whipping, pouring, full-fat (30-40% fat)
0.8 g0.6 g11.4 g110 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Pepper, black, spices
0.1 g0 g0 g1 kcal
Total per serving, about 1 1/4 cups/ 300 ml
7.5 g6.5 g28.8 g314 kcal

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Dearna Bond
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Dearna Bond

Dearna is a passionate foodie and food photographer, and loves sharing her knowledge and enthusiasm for both via her food blog and online photography courses.

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Comments (2)

This was very yummy! Any dish that has Spinach and Mushrooms is a good start for me...add some cream and good broth and you created a real winner! Thank you.

Thank you Diane, I'm glad you enjoyed! I'm loving the soup season this year 😉