What’s Inside: This collection of 11 creamy, dairy-free soup recipes can serve as your go-to guide for learning how to make the most delicious, velvety smooth soups at home with no milk or heavy cream. They’re completely dairy-free with gluten-free, Paleo, Whole30, and AIP options!
Why Should You Avoid Dairy in Soups?
There are few things cozier in this world than a big bowl of hot, creamy, filling soup. It’s the definition of comfort food! But you know what’s not comforting or cozy? The way I and so many others with a lactose or dairy intolerance feel after a dairy-filled meal. You know what I’m talking about…
As a Nutritional Therapy Practitioner and busy mom who’s managing Hashimoto’s, supporting adrenal health, hormones, and digestion are always at the top of my priority list. Navigating food sensitivities and trying to feel our best shouldn’t mean depriving ourselves of our favorite foods… not on my watch! Plus, you can achieve the same (or better) thick, creamy texture of dairy in a bowl of healing, gut-warming soup with plant-based dairy alternatives like coconut milk, cashews, and veggie purees.
Tip: If you suspect but are unsure if dairy is problematic for you, simply try removing it for 30 days or so and see how it feels! Common symptoms of dairy or lactose sensitivities can include digestive issues (gas, bloating, irregularity), skin issues (acne, hives, “chicken skin”), general inflammation/joint pain (flare-ups), and Ear/Nose/Throat issues (like mucus build-up, constantly clearing throat, frequent/regular sinus or ENT infections, etc.)
My Favorite Dairy-Free Soup Recipes
I’ve rounded up my 11 favorite creamy, dairy-free soup recipes here for you, all in one handy dandy post. I hope you use this as a guide for what soups to make that are equally scrumptious and lick-the-bowl-clean good as well as healthy and nutritious for your unique dietary needs. Follow each recipe to learn how to make easy and delicious dairy-free soup in the comfort of your own home. Enjoy!
Tip: Using bone broth or any broth in place of water for your soup is a great way to make it more nutrient-dense!
More Delicious Creamy Dairy-Free Soup Recipes
Looking for more creamy, dairy-free soup recipes? Here are four of my favorites from fellow food bloggers!
If you love trying these recipes, be sure to leave a star rating below and tag me @foodbymars in your beautiful food photos on Instagram!
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11 Best (and Creamiest) Dairy-Free Soup Recipes: Creamy Roasted Cauliflower Soup (AIP, Paleo, Whole 30)
- 1 medium head of cauliflower
- 1 tsp coconut oil, melted
- 4 slices bacon (nitrate-free, sugar-free)
- 1 small yellow onion diced
- 4 cups bone broth homemade or broth
- 3 tbsp coconut cream canned
- 6 scoops collagen peptides powder
- a pinch of sea salt
- 2 tbsp dairy-free pesto
- Pre-heat oven to 400f degrees. Cut the head of cauliflower into small florets, toss in coconut oil, and spread evenly on a parchment paper-lined baking sheet. Roast for 30 minutes, tossing half-way in between. Remove and set aside and turn the oven off.
- On the stovetop, in a bottom-heavy pan or dutch oven, add the bacon slices. Cook over medium heat until fat is rendered and bacon is crispy. Set bacon aside on a paper towel-lined plate.
- In the bacon grease, add chopped onion and sprinkle with sea salt. Stir with a wooden spoon for 3-5 minutes until translucent.
- Next, add the roasted cauliflower florets and stir around to get coated in the grease and onions. Add bone broth over top and turn the heat high to bring to a boil.
- Once boiling, reduce the heat to low and cover the pot. Let soup simmer for 15 minutes or so. The cauliflower should be very soft.
- Once done, turn the heat off. Transfer to a high-speed blender and add coconut cream, collagen, and another pinch of sea salt to taste. Blend on high for 30 seconds or so until everything is creamy and well combined.
- Serve into bowls, top each bowl with a drizzle of pesto (approx. 1/2 Tbsp or more per bowl). Each of the 4 bowls gets crushed bacon over top! For non-AIP version, add pepitas or any other seeds you like. Serve hot, store leftovers in a mason jar in the fridge.