On chilly days when you need a comforting, low-carb meal, this Keto Creamy Onion Soup with Mushrooms is a delicious way to stay on track with your keto goals. Unlike traditional French onion soup loaded with bread and flour, this keto-friendly version swaps high-carb ingredients for wholesome, flavorful alternatives. Each serving delivers a satisfying bowl of warmth with just the right amount of spice and richness.
Why This Soup is Perfect for the Keto Diet
Onions do contain natural sugars and carbs, but when used in moderation and balanced with high-fat ingredients like butter and heavy cream, they can be enjoyed on a ketogenic diet. One serving of this soup contains approximately:
- Calories: 290
- Fats: 9.6g
- Proteins: 16.8g
- Net Carbs: ~7g
This makes it a perfect option for a filling lunch or appetizer without knocking you out of ketosis. Plus, mushrooms add umami and nutrients while the cream brings indulgent texture.
Ingredients
- 2 cups white onion, diced
- 4 tablespoons butter
- 1/2 cup white mushrooms, chopped
- 3 cups water
- 1 cup heavy cream
- 1 teaspoon salt
- 1 teaspoon chili flakes
- 1 teaspoon garlic powder
Instructions
- Melt the butter in a medium saucepan over medium-low heat.
- Add diced onions, chili flakes, and garlic powder. Saute for about 10 minutes until the onions are soft and fragrant.
- Stir in chopped mushrooms, then add water and heavy cream. Mix well.
- Cover the pot with a lid and let the soup simmer for another 15 minutes.
- Remove from heat and carefully blend the soup with an immersion blender until smooth and creamy.
- Ladle into bowls and serve hot. Garnish with fresh herbs or shredded cheese if desired.
Nutrition Insights
This recipe is packed with protein and healthy fats, helping you feel full and energized. Onions are rich in antioxidants like quercetin, which have anti-inflammatory properties [source]. Mushrooms are a great low-carb source of vitamin D and selenium.
Storage Tips
Store leftovers in an airtight container in the fridge for up to 3 days. Reheat gently on the stovetop over low heat. This soup also freezes well — just defrost and blend again for best texture.