Cream of Mushroom Sauce

Dairy-Free Mushroom Cream Sauce – Recipe

This dish is so incredibly smooth and creamy, you will be licking the stirring spoon. I grew up in a household where we ate cream of mushroom soup on everything including our rice. I get it honestly that I love creamy sauces and especially on my meat. Another reason why a ketogenic diet is so suited for me, I don’t have to give up any of the foods that I love, I just need to be good at modifying. IF you are currently following a ketogenic diet, the ingredients for this sauce are all staples you have in your pantry or refrigerator and if not, every grocery store has them, nothing hard to find on this list.

The Inspiration

The recipe was inspired by a dish that I used to enjoy as a child, there was no fancy name for it but we called it meatballs in cream sauce, which translates into ground beef meatballs cooked in cream of mushroom soup and served over rice. This was one of my favorite dishes growing up and so when the craving hit, I needed to get creative in the kitchen. I used to make this recipe before I was keto and would make it dairy free by starting the base as a rue with dairy-free margarine and gluten-free flour, thankfully things have evolved for me, in both ingredients and flavor!

This recipe is creamy and silky smooth and is perfect paired with chicken and pork. You will impress your guests with this easy to prepare restaurant quality sauce.

Ingredients

This is a super simple dish to prepare and is ready within 10 minutes on the stove top but it will taste like you let it simmer all day.

Don’t let the title of Dairy Free scare you away, with a couple substitution outlined below, this can be made with dairy and not compromising the flavor or texture of the dish.

The main ingredients needed:

Modifications

I make this recipe dairy free as I don’t consume cows milk due to a lifelong allergy I have to casein. Dairy is also an inflammatory food and can cause water retention and inflammation in the body, so it is common that folks on the ketogenic diet will opt to go dairy free. Having said that, just because I make it dairy free doesn’t mean you can’t substitute a heavy cream for the coconut milk if you eat dairy on your ketogenic meal plan. Obviously, have never tried it, but I imagine it substitutes quite nicely and the texture will still come out silky smooth.

If you have fresh parsley you could use that and alternatively if you have dried cremini mushrooms you could use those, however you would want to soak them in hot water first to have them expand, add the bouillon to the water as the base.

The Recipe:

Ingredients:

  • 4 oz white onion – sliced thinly
  • 9 oz cremini mushrooms, fresh
  • 1 cube (12 grams) Beef Bouillon cube, salted, no added grains or corn fillers
  • 1 Tbsp dried parsley
  • 1 can coconut cream, cream only – liquid removed
  • 2 Tbsp duck fat or coconut oil (or fat of your choice to saute)
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/4 tsp salt optional to add to taste
  • 1 tsp black pepper

Cooking Instructions:

  1. In a medium pan over medium heat add and melt the duck fat or coconut oil, add the onions and saute for 2 minutes until soft
  2. Add the mushrooms into the pan and saute for 4-5 minutes until mushrooms are tender
  3. Add in the bouillon to the pan and stir until it has mixed well into the mushrooms & fat
  4. Add in the coconut cream, garlic powder, onion powder and pepper, stir in pan until the sauce has covered the mushrooms
  5. Add in the parsley, stir & taste; if you want to add the additional salt, do so now
  6. Reduce heat to low, cover pan and let simmer for a few minutes before serving

Serving size: 1 Calories: 195 Fat: 18 grams Carbohydrates: 6 grams Sugar: 2 grams Fiber: 1 gram Protein: 4 grams

Serving

This is such a delicious high-fat, low-carb ketogenic sauce to add to beef, lamb, pork or chicken dish. I have also served this on top of mashed cauliflower and I have tripled the recipe and made a cream of mushroom soup.

It’s a versatile dish that compliments many types of meat and it’s packed full of flavor, you will impress yourself and your guests if you serve this over a roast.

On a final note, if you want to reduce the carb per serving, leave our the onions and substitute with a 1/4 tsp of onion powder.

Serving size: 1 Calories: 195 Fat: 18 grams Carbohydrates: 6 grams Sugar: 2 grams Fiber: 1 gram Protein: 4 grams

 

10 thoughts on “Dairy-Free Mushroom Cream Sauce – Recipe”

    1. Hi Karen, Thanks for stopping by and commenting! I hope you enjoy the sauce, I am feeling pretty confident that you will 🙂 Please let me know how the recipe turns out for you!

  1. Hi Lyndsay,
    I don’t like mushroom but I love creamy mushroom sauce!! Thanks for this details and easy-to-follow recipe. I’ll show it to my mom as I’m not good at cooking, LOL!

    Keep up the good work and I would love to check out more recipes from you 🙂

    1. Thanks Jerry! Appreciate your comment. Yes, show it to your mom as I am sure she will love the simplicity of it, yet full of flavor. Lots of recipes to come, so visit often 🙂

  2. Hi Lindsay, this is a really simple yet tasty recipe.

    I do a lot of cooking, so when I came across your flavoursome mushroom recipe I thought it would make a perfect post-gym workout meal, because it uses a nice combination of onions, garlic, herbs and uses a can of creamy coconut milk (instead of dairy cream).

    I will definitely give this recipe a whirl this week!

    1. Hi Alexis, Thanks for stopping by and taking time to comment. This is a super yummy recipe and I agree, a post-workout will refuel your body with some essential nutrients that are calm on your system. Carbs and sugars can cause inflammation and after a hard workout you don’t need anything more to add in that department, you need something to calm it. Check out this other recipe for a creamy shake that is also great to fuel your body after a workout! Chocolate Milk Shake – Keto Style!

  3. WOW.. it looks so delicious. Thank you ma’am for sharing step by step. I gotta ask my wife to make it for me hehe.

    1. 🙂 Happy to see that you enjoy what you see. I’m sure your wife is an incredible cook, and that you’ll both enjoy this recipe. Let me know how it goes!

  4. omg I love your site and its rite up my ally now I want to go cook. I had gasteric bypas surgery and am required to eat low carb now Keto is the only thing I can tollerate without getting sick. Its hard sometimes to find foods that I can eat. I will be saving this to my favorites.

    1. Hi Jackie, thanks for stopping by and taking time to write. I am glad my recipe has mouth watering to want to go and cook 🙂 I hope you are recovering well from gastric bypass. That has to be a tough recovery, but happy to hear you have such a wholesome diet like keto that you can eat enjoy food! I’ve got so many yummy recipes still to post, so do come back!

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