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    Home » Recipes » Gluten-Free (GF)

    Cream of Mushroom Soup (Keto, DFGF, Paleo, Whole30, AIP Option)

    Published: Nov 15, 2019 · Modified: Jun 15, 2021 by Heather Cooan, MBA, NTP, FDN-P, ONC · This post may contain affiliate links.

    Jump to Recipe Print Recipe
    cream of mushroom soup

    Holiday recipes always seem to call for cream of mushroom soup! If you suffer from food allergies then the good old faithful Campbell's Cream of Mushroom Soup is just not gonna get the job done this year.

    When I started moving over to a low-carb lifestyle I turned to a low-carb cream of mushroom bacon soup from my pal Jamie over at The Lighter Side of Low-Carb. Now that I've discovered I'm allergic to dairy I've set out on a mission for a dairy-free, gluten-free, and still low-carb version.

    Well, folks, I've got it figured out and just in time for Thanksgiving! I don't think Blake could live through Turkey Day without his beloved green bean casserole! Only, this year, he won't have to pay the price with tummy troubles.

    Most cream of mushroom soup recipes calls for half and half or heavy cream. I've chosen to substitute with unsweetened almond milk, but I think any non-dairy milk will work in this recipe. So, if you need a nut-free or AIP version, just use the milk that is safe for you.

    I'm not gonna lie, this recipe came out pretty great. I also chose to use the crock-pot here since this is an ingredient that I use in other recipes. I need to be able to scale it easily to make large batches for canning and it's just plain easier to throw it all in the pot and let it cook so I can make this any time and store it. That way I can make whatever recipe calls for it at any time or just have a bowl for lunch.

    I'm using this to make Shepard's pie tonight and will use it in a green bean casserole this Thanksgiving along with many other recipes that have traditionally called for the canned version.

    cream of mushroom soup

    Cream of Mushroom Soup

    Heather Cooan
    Every recipe around the holidays seems to call for cream of mushroom soup. If you suffer from food allergies, this can be tough. So I created a gluten-free and dairy-free cream of mushroom soup and it's great!
    5 from 1 vote
    Print Recipe Pin Recipe
    Prep Time 30 mins
    Cook Time 6 hrs
    Total Time 6 hrs 30 mins
    Course Mains
    Cuisine American
    Servings 8 Servings
    Calories 92 kcal

    Ingredients
      

    • 3 Punnets Fresh Mushrooms Sliced
    • 6 Cups Bone Broth
    • ½ Chopped Onion
    • 3 Cloves Garlic
    • ⅛ tsp. Dried Thyme
    • 3 tbs. Bacon Fat
    • 3 tbs. Coconut Flour
    • ¼ tsp. Salt
    • ¼ tsp. Ground Black Pepper
    • 1 Cup Unsweetened Almond Milk

    Instructions
     

    • In a large heavy saucepan, sauté mushrooms with onion, garlic, and thyme in bacon fat until tender, about 10 to 15 minutes.
    • In blender or food processor, puree ⅓ of the mixture, leaving some chunks of vegetable in it. Set aside. For a smoother soup puree all of the mixture.
    • Add chicken broth to crock-pot, whisk in the flour until smooth. Add the salt, pepper, almond milk and all mushrooms including puree. Bring soup to a boil on high, turn heat to low and cook 6-8 hrs. or until thickened. Adjust seasonings to taste.

    Notes

    Swap out the unsweetened almond milk for your non-dairy milk of choice and leave out the ground black pepper to make this AIP friendly.

    Nutrition

    Calories: 92kcalCarbohydrates: 3gProtein: 7gFat: 6gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gCholesterol: 5mgSodium: 181mgPotassium: 18mgFiber: 1gSugar: 1gVitamin A: 4IUVitamin C: 1mgCalcium: 43mgIron: 1mg
    Tried this recipe?Let us know how it was!

    Here's what I came up with...Let me know what you think!

    Gluten-Free (GF)

    • Keto Pumpkin Spice Muffins
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    • Bacon Cheese Dip (GF, Keto, Low Iron, Low Oxalate)
    21 shares
    • 14

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    1. Dawn B. says

      November 06, 2011 at 4:48 pm

      Do you think you could substitute almond meal/flour for the coconut flour?

    2. LinearChaos says

      November 06, 2011 at 4:51 pm

      Sure, the coconut flour is just a thickener in the recipe instead of wheat flour. Any thickener would probably work just fine, xanthan or guar gum, maybe chia or other flours.

    3. Maggie says

      November 08, 2011 at 4:08 pm

      Interesting recipe, I'll save it to try out before Thanksgiving. Love the use of bacon fat!

    4. Ginny says

      November 08, 2011 at 7:28 pm

      That looks so good! 🙂 Just in time for Thanksgiving!

    5. Sue says

      November 10, 2011 at 6:55 am

      Please tell me what a punnet is? thanks

    6. LinearChaos says

      November 10, 2011 at 7:14 am

      Hi Sue, it's just a container. The square containers the fresh mushrooms come in from the grocery store.

    7. Buttoni says

      November 11, 2011 at 6:12 am

      This looks so rich and delicious. My husband loves mushroom soup and this one looks like it's worth a venture. Look forward to trying it!

    8. Sue says

      November 11, 2011 at 12:42 pm

      Thanks, never heard it called that before. Just goes to show that you can learn something new everyday...even at 65!

    9. finnsaid says

      January 11, 2012 at 1:30 pm

      Hi,
      thanks for providing this! i have just started going low carb and have a dairy allergy so I really appreciate any dairy free low carb recipes!

      this looks so tasty. cant wait to try it.

    10. Vivien says

      January 16, 2012 at 12:18 pm

      Can you freeze this for later use?

    11. LinearChaos says

      January 26, 2012 at 4:36 pm

      I don't see why not.

    12. Angela says

      August 15, 2012 at 1:45 pm

      Do you think this could be canned for quick use during the week? I would like to get some quickie meals ready to eat instead of spending long periods at the stove.

    13. LinearChaos says

      August 16, 2012 at 9:44 am

      Perhaps, I just put it in a Tupperware in the fridge and it lasted about a week without issue.

    14. Jackie Marie says

      June 16, 2013 at 12:13 pm

      I know this doesn't apply to this recipe, but do you have a newsletter that I can subscribe to?

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