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!
Creamy Mushroom Soup with Bacon (Paleo, AIP, Whole30)
4.56 from 98 votes
Total Time: 40 minutesminutes
This Creamy Mushroom Soup with Bacon is dairy-free, made with simple ingredients, and comes together in 30 minutes.
This creamy spiced soup will bring you warmth for the rest of winter. The kabocha squash combined with ginger and toasted sesame oil makes for Asian-inspired flavors while soothing your digestive system.
Healthy Coconut Curry Soup with Shrimp (Paleo, Whole30)
4.88 from 32 votes
Total Time: 25 minutesminutes
This coconut curry soup recipe with shrimp and zoodles is Whole30 and Paleo. It's a super easy weeknight meal and packed with veggies! This recipe proves healthy eating can happen in 30 minutes or less.
This soup is inspired by one I’ve been seeing around the interwebs, a Finnish soup called: Kesäkeitto, but it’s traditionally made with milk and/or cream. So I’m using coconut milk instead which made it a cross between Finnish and a Tom Kha Gai soup.
Looking for more creamy, dairy-free soup recipes? Here are four of my favorites from fellow food bloggers!
Dreamy Dairy-Free Broccoli Cheese Soup from The Wooden Skillet
This Dairy-Free Broccoli Cheese Soup is so thick and creamy – you will not even miss the cheese! Made with cashews and nutritional yeast it is a dreamy and delicious vegan version of your favorite broccoli cheese soup recipe!
Whole30 Tomato Basil Soup from All The Healthy Things
This Whole30 tomato basil soup is bursting with the flavor of fresh basil and creamy without any dairy. The best part? This recipe comes together in around only 30 minutes and makes for the perfect quick and delicious weeknight dinner.
Instant Pot Healthy Chicken Pot Pie Soup (Paleo, Whole30) from 40Aprons
This healthy chicken pot pie soup is super rich, creamy, and comforting. Made in the Instant Pot, it’s paleo, Whole30, dairy free, and gluten-free, too, without skimping on any flavor. This healthy soup comes together in about 30 minutes and is good enough to eat all week!
A warming, creamy, nutty-flavored soup filled with gut healing bone broth and collagen. This Dairy-free Roasted Cauliflower soup is next level with some tasty toppings. (AIP, Paleo, Whole 30). Plus, enjoy 10 more creamy dairy-free soup recipes in the post above.
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.