AIP Dairy-Free (DF) Gluten-Free (GF) Keto Mains Paleo Recipes Whole30
Cream of Mushroom Soup (Keto, DFGF, Paleo, Whole30, AIP Option)
November 15, 2019

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

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!
Prep Time: 30 minutes
Cook Time: 6 hours
Total Time: 6 hours 30 minutes
Course: Mains
Cuisine: American
Servings: 8 Servings
Calories: 92kcal
Author: Heather Cooan


  • 3 Punnets Fresh Mushrooms Sliced
  • 6 Cups Bone Broth
  • ½ Chopped Onion
  • 3 Cloves Garlic
  • 1/8 tsp. Dried Thyme
  • 3 tbs. Bacon Fat
  • 3 tbs. Coconut Flour
  • 1/4 tsp. Salt
  • 1/4 tsp. Ground Black Pepper
  • 1 Cup Unsweetened Almond Milk


  • 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 1/3 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.


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.


Calories: 92kcal | Carbohydrates: 3g | Protein: 7g | Fat: 6g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 5mg | Sodium: 181mg | Potassium: 18mg | Fiber: 1g | Sugar: 1g | Vitamin A: 4IU | Vitamin C: 1mg | Calcium: 43mg | Iron: 1mg
Tried this recipe?Let us know how it was!

Here’s what I came up with…Let me know what you think!


About author

Heather Cooan

Heather is a marketing executive turned functional nutrition consultant and educator. Heather advocates for informed consent, bodily autonomy, and healthcare authorship. She speaks and writes on nutrition and lifestyle design interventions for health recovery. Heather successfully recovered her health from vulvar cancer, Hashimoto's, and lichen sclerosus. She reversed estrogen dominance, insulin resistance, arteriosclerosis, and fatty liver utilizing a food-as-medicine and integrated clinical treatment approach. Heather is a certified Functional Diagnostic Nutrition® Practitioner, Nutrition Therapy Practitioner, and is earning her Oncology Nutrition Consulting Certification. Heather successfully recovered her health from vulvar cancer, Hashimoto's, and lichen sclerosus. She reversed estrogen dominance, insulin resistance, arteriosclerosis, and fatty liver utilizing a food-as-medicine and integrated clinical treatment approach. Heather is a certified Functional Diagnostic Nutrition® Practitioner and Nutrition Therapy Practitioner.

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There are 16 comments

  • Dawn B. says:

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

  • LinearChaos says:

    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.

  • Maggie says:

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

  • Ginny says:

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

  • Sue says:

    Please tell me what a punnet is? thanks

  • LinearChaos says:

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

  • Buttoni says:

    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!

  • Sue says:

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

  • finnsaid says:

    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.

  • Vivien says:

    Can you freeze this for later use?

  • LinearChaos says:

    I don’t see why not.

  • Angela says:

    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.

  • LinearChaos says:

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

  • […] “loosely” followed this recipe for the soup, making changes. I wanted it thicker so used cream instead of almond milk, about 1/3 […]

  • […] used organic canned french cut green beans and made my own cream of mushroom soup, a recipe compliments of The Rogue Cookie. I skipped the coconut flour and instead used a little […]

  • Jackie Marie says:

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

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