My favorite soups are definitely the thick and creamy kind. Unfortunately, they are not healthy! They usually have cream and flour, which I would prefer to leave out of my soup.

So how can you make a creamy soup without all that cream? Use cauliflower to replace the cream! Don’t be alarmed if you do not like the taste of cauliflower; it’s not my favorite vegetable to eat usually but love making cauliflower purée and using it as a thickener or a sauce or even to replace mashed potatoes. The taste is completely transformed once the cauliflower is puréed and garlic, seasonings, and butter are added! The result is a delicious healthy creamy mushroom soup!

Possible modifications:

There are 2 things to easily modify in this recipe: the thickness (amount of water/broth you add) and the size of the chopped mushrooms. As for the thickness, I like to include additional broth so there is more soup to eat while still keeping it thick and creamy. As for the mushrooms, I first tried chopping them very finely. I actually used a food processor for this and, in my opinion, they turned out too small. Then I tried leaving the mushrooms sliced and I thought they could be cut smaller than that. I think my favorite way to prepare the mushrooms is to slice them and then cut the big pieces into halves or quarters, so they end up being a perfect bite size.

healthy creamy mushroom soup

So many recipes can be created or modified using a cauliflower purée! Even the purée itself is delicious to eat!

Healthy Creamy Mushroom Soup
Recipe type: Soup
Prep time: 
Cook time: 
Total time: 
Serves: 6 servings
This creamy mushroom soup is a healthy alternative to a traditional cream of mushroom soup. Keeping the flavor while avoiding all that cream and flour.
  • 1 lb mushrooms (may use white, portobello, shiitake, or cremini), finely chopped
  • 1 medium yellow onion, finely chopped
  • 15 baby carrots, grated
  • 1.5 tsp olive oil
  • ½ tsp thyme
  • ¼ tsp black pepper
  • 1 head cauliflower, chopped
  • 3 garlic cloves, minced
  • 2 cups + 1 cup chicken or vegetable broth, low sodium
  • 2 cups water
  • 1 Tbsp unsalted butter
  • ¼ + ¼ + ⅛ tsp salt
  • ½ cup parsley, minced
  1. In a large pot, add 2 cups broth, 2 cups water, ¼ tsp salt, and cauliflower. Bring to a boil and let boil for 5 - 10 minutes, or until the cauliflower is fork tender.
  2. Meanwhile, heat a medium or large skillet to medium-high heat, then add the olive oil and the onion. After a couple of minutes, add the mushrooms, carrots, thyme, black pepper, and ¼ tsp salt. Let the vegetables cook down for about 5 minutes while stirring often.
  3. After the cauliflower is fork tender, turn the heat to low to allow the broth to simmer. Transfer the cauliflower to a blender using a slotted spoon. Add the butter, minced garlic, ⅛ tsp salt, and 1 cup of the liquid from the pot into the blender. Blend until very smooth, about 1 minute. You may need to stop the blender half way to scrape down the sides.
  4. Add the mixture back to the pot. Add the cooked vegetables to the pot. Add another 1 cup chicken or vegetable broth. Bring back to a boil then simmer for 10-15 minutes. In the last 5 minutes, add the minced parsley and stir.
Nutrition Information
Serving size: 1.25 cups Calories: 110 Fat: 4 Carbohydrates: 16 Sugar: 8 Sodium: 597 Protein: 7