Low Fat or Fat Free Condensed Cream Soup: Mushroom, Onion, or Celery

Low Fat Cream Mushroom Soup

Have you ever sighed when you saw a recipe that required the use of one of those condensed soups such as condensed cream of mushroom soup, condensed cream of chicken soup, or condensed cream of “anything” soup?

I used to use these cans a lot in my cooking prior to my weight loss. Now I have a few healthy recipes that use the soups; however, I don’t like the ingredient list on those soups nor the sodium content.

I’m not trying to guilt-trip you into never using canned soups because they are okay on occasion I suppose. I used to think it was too hard to make them but once I tried it, I was hooked.

This is a low fat version but you can make it fat free by omitting the oil completely. You’d also reduce the calories by a bit as well.

Before you go to the recipe, let’s take a look at the ingredient list on a standard can of condensed cream of mushroom soup:

Cream of Mushroom Soup (Homogenized Milk, Water, Sliced Mushrooms, Roux W/ Oil (All Purpose Flour (Bleached Wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Canola Oil), Water, Corn Starch (Derived From Waxy Maize), Roasted Mirapoix (Roasted Vegetables (Carrots, Onions, Celery, Garlic), Water, Dextrose, Salt, Onion Powder, Canola Oil, Maltodextrin, Sugar, Natural Flavors, Xanthan Gum, Disodium Inosinate/Disodium Guanylate, Potassium Sorbate, Soy Lecithin, Caramel Color, Ascorbic Acid, Smoke Flavor. ), Diced Onions, Canola Oil, Kosher Salt (Salt, Yellow Prussiate Of Soda.), Roasted Garlic Flavoring (Roasted Garlic, Water, Vegetables (Onions, Carrots, And Celery), Dextrose, Salt, Garlic Powder, Canola Oil, Onion Powder, Xanthan Gum, Disodium Inosinate, Disodium Guanylate, Potassium Sorbate, Natural Flavoring, Corn Syrup, and Caramel Color. ), Vegetable Base (Sea Salt, Autolyzed Yeast Extract, Dehydrated Vegetables (Parsnip, Carrots, Pumpkin), Dehydrated Parsley, Olive Oil, Spices (Pepper, Thyme, Coriander, Mace).), Ground White Pepper)

Okay, well, if that isn’t enough to convince you – here’s the finished product when you make your own.

Low Fat Condensed Cream Soup

It’s thick, it’s rich, it’s good for you, and it’s cheap and easy to make.

First, gather your ingredients:

cream mushroom soup ingredients


As you can see, they are probably ingredients you have on hand. I always do but that’s just me!

Next, put everything in the food processor (except your add-in) and blend thoroughly. When it is blended it should be smooth as milk.

cream mushroom food processor


Next, add in your choice of ingredients and heat until thick. So simple. Literally you can do this while listening to a child recite math facts or telling you a story.

Here’s the complete recipe.


  • 175g self-raising flour
  • 50g margarine
  • 50g caster sugar
  • 2 Medium eggs
  • 4 tablespoons milk
  • 1 teaspoon vanilla extract
  • 200g chocolate


  • sugar (a sprinkling for a crunchy top)


Step 1
Place the flour and caster sugar into a bowl and create a well in the middle for the other ingredients.

Mix the eggs, vanilla extract, milk and margarine and then pour it into the bowl with the dry ingredients.

Mix well until it is lump free and then break the chocolate into small pieces and add them.
Step 2
Pour the muffin mixture into a muffin tin filling each mould up to two thirds full.

Place a block of chocolate into the middle of each muffin. Then sprinkle some sugar over the top of each.
Step 3
Cook for around 20 minutes in a preheated oven at 200ºC / 390ºF / gas mark 5. After 18 minutes or so check to see if they are cooked enough.

Insert a knife into one of the muffins and if no mixture is on the knife then they are cooked!

Allow to cool for at least 5 minutes before eating.

I hope you enjoy it and say “good-bye” to canned soups whenever you can. It’s been a good thing for us. Diane

3 thoughts on “Low Fat or Fat Free Condensed Cream Soup: Mushroom, Onion, or Celery

  1. Riya says:

    Hi Diane, I simply love this recipe and its so easy peasy. In India we keep real garlic in kitchen and it would add great flavor. Lightly sautéed mushrooms, onion, cottage cheese, vegeables…so much can be added to this. M so grateful to u for this recipe. AND CREAM OF ANYTHING SOUP IS SO INGENUOS!!

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