This Dairy free Cream of Mushroom Soup is a healthy twist on a classic! This homemade version is super easy to make. When made with coconut milk, the result is a creamy, savory soup suitable for everyone at the table, whether they’re gluten free, Paleo, or following the AIP.
What makes this Cream of Mushroom Soup healthy?
Most Cream of Mushroom soup recipes contain both dairy and gluten to give it the characteristic creaminess. Cream of Mushroom soup is a holiday classic and a key component in many other recipes, so I decided to spruce it up with some healthier swaps! These ingredients add nutrients and keep this soup allergen-friendly.
Mushrooms
Mushrooms are an underappreciated superfood! They’re high in selenium and Vitamin D, both of which are typically difficult to get from food alone. They also provide a variety of B vitamins and minerals like copper and potassium. I used white mushrooms in this soup.
Bone Broth
Bone broth isn’t the darling of the wellness world for nothing. True bone broth–made at home or purchased in the freezer section of your grocery store–contains a ton of gut-healing, skin-loving collagen, gelatin, and minerals like calcium and Vitamin A. I used chicken bone broth in this soup for a more neutral flavor, but beef or lamb would work just as well.
Coconut Milk
Coconut milk replaces the heavy cream traditionally used in Cream of Mushroom soup recipes. This dairy free alternative offers a boost of healthy fats and a silky smooth texture. I used (and highly recommend!) full-fat canned coconut milk without any additives. Shake to combine coconut water and coconut cream. You can use other dairy free milk, but coconut milk will yield the creamiest, smoothest soup.
Arrowroot Starch
Arrowroot starch is the gluten free replacement for all-purpose flour, used to thicken the soup. This also keeps the soup AIP-compliant.
How to make Cream of Mushroom Soup without dairy:
I love an easy soup recipe, which is why I made this Cream of Mushroom Soup! You can serve this soup as a meal on its own, or use it as an ingredient in recipes like this Green Bean Casserole.
- First, take some time to dice and mince your mushrooms, onion, and garlic. Using a large soup pot, saute your mushrooms and diced onion in your oil of choice (bacon grease adds a lovely flavor!) over medium heat. Add your salt and saute until onions are translucent and the mushrooms have browned and reduced.
- Now, remove your sauteed veggies from the heat and add in your arrowroot starch. Whisk until it is well incorporated and no lumps remain. This creates a ‘roux’ of sorts, which will thicken your soup.
- Add your bone broth and dairy free milk, bring to a boil, and continuously whisk until your soup has thickened. Season with salt and pepper (omit pepper for AIP) as desired.
How to store this Dairy Free Cream of Mushroom Soup:
This soup makes three servings, but you can easily double the recipe to have more on hand for recipes or leftovers. You can keep leftovers in the refrigerator in airtight containers for 3-4 days. I recommend re-heating on the stovetop for the best result.
Alternatively, you can freeze individual servings of this soup. I recommend using reusable silicone bags! Pour a serving in a bag and lay flat as you seal. This way, you can stack them in the freezer. Allow to thaw in the fridge, then reheat for the best texture.
You'll also love:
- French Fried Onion Rings (gluten free, AIP, Paleo, Whole30)
- Green Bean Casserole (Paleo, AIP, Whole30)
- Bacon Cheeseburger Skillet Dinner (Dairy Free, AIP, Whole30)
Dairy Free Cream of Mushroom Soup
Ingredients
- 1 8- ounce carton white mushrooms, diced
- 1 medium yellow onion, diced
- 3 cloves garlic, peeled and minced
- 3 tablespoons coconut oil, bacon grease, or avocado oil
- 2 cups bone broth, I used chicken broth
- 1 cup dairy free milk, I used full fat coconut milk from a can
- 5 tablespoons arrowroot starch
- Salt and pepper to taste, omit pepper for AIP
Instructions
- In a large soup pot, sauté mushrooms and onions in oil of choice over medium heat. Sprinkle with a pinch of salt. Cook until the onions are translucent, and the mushrooms are brown and have reduced in size, and then add garlic. Cook for a minute or two and remove from heat.
- Add bone broth and dairy free milk. Whisk in the arrowroot starch until well incorporated.
- Bring everything to a boil, whisking constantly until the soup has thickened.
- Season with salt and pepper to taste.
Notes
Make AIP easy with my free AIP Quickstart Guide✨
Which option suits your experience with AIP:
Choose this if you have no experience with the AIP diet and want to get started.
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