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Healthy Paleo Cream of Mushroom Soup

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Low-Carb Gluten-Free Dairy-Free Cream of Mushroom Soup!

After testing and testing and testing I came up with a great cream of mushroom soup for casseroles or…any other recipe for which you need cream of mushroom soup. I really wanted a healthy cream of mushroom soup recipe, especially because gluten-free “Cream of” soups cost a million dollars at the health food store. Well, maybe not a million. Just a couple hundred thousand. Regardless, I don't want to pay that much for a casserole filler, so I came up with this recipe instead! This recipe can work for Paleo diets, too. 

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My Gluten-Free Low-Carb Cream of Chicken Soup recipe is not a condensed soup and is delicious to eat straight out of the bowl OR to use in a recipe. This Cream of Mushroom Soup Recipe, however, is condensed (as requested by many of my readers!) which means I do NOT recommend eating this straight out of the bowl. It's a thick, perfect addition to other recipes. 

Special notes:

  • This recipe can use coconut flour, almond flour, or Trim Healthy Mama Baking Blend. The coconut flour version tastes fine but requires extra blending time. Even after you've blended it, though, the casserole I baked this into looked a bit gritty. I couldn't taste it, but I could see it, just to warn you. The Baking Blend or almond flour might be a little bit prettier. 
  • Like I said above, this is a condensed soup. I tasted it in it's condensed form to be thorough, and I didn't love it. But when I baked it into a casserole (I'll post a recipe soon!), it was creamy and delicious. So in the interest of full disclosure, you probably don't want to eat this condensed recipe straight out of the bowl. 
  • If you want to buy coconut or almond flour, I get mine at netrition.com. If you want to buy baking blend, you can get it at the Trim Healthy Mama store

Healthy Condensed Cream of Mushroom Soup
Gluten-free low-carb condensed cream of mushroom soup.
Serves: 20 oz
  • 1 cup chopped mushrooms
  • 1 Tablespoon olive oil or coconut oil (I don't like to sauté in olive oil so I used coconut)
  • ½ yellow onion, diced
  • 2 cups vegetable stock
  • 1 cup cashew or almond milk
  • ½ cup coconut or almond flour OR Baking Blend
  • ½ tsp salt
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • ½ tsp dried thyme
  • ¼ tsp black pepper
  1. Heat olive or coconut oil in a medium saucepan over medium heat
  2. Add diced onion to the saucepan and sauté 2-3 minutes or until soft
  3. Add chopped mushrooms to the saucepan, stir, and cook 2-3 minutes or until soft
  4. Add vegetable stock and bring to a simmer
  5. Add all seasonings and stir
  6. In a separate small bowl, measure 1 cup cashew or almond milk. Add coconut flour OR almond flour OR baking blend and stir to combine. This should be pretty thick
  7. Stir nut milk/flour blend into simmering soup mixture and combine well, then heat through
  8. After mixture is heated, cool enough to add to a blender (some blenders like Vitamix brand can handle hot liquids, but please use extreme caution and follow your blender's instructions for hot liquids) and blend well. Remember that if you're using coconut flour, you may end up with a grittier texture (see notes in blog post at workingathomeschool.com).
  9. Add to your favorite recipe that calls for condensed Cream of Mushroom Soup.
  10. This recipe makes the equivalent of two cans of condensed soup.


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    1. I would keep it for up to 3 days in the refrigerator. When I froze my test batch, it did get a little watery so I drained the extra fluid after thawing.

  1. I see you have this classified as an S. Given that it has 1 TBSP of fats (olive oil or coconut oil) and this makes 2 batches to go in a recipe (I’m thinking of making Chicken Divan – large casserole with 1/2 this batch, so basically 1 and 1/2 tsp for the batch), I’m trying to understand why this is an S and not an E. Not meaning to split hairs, but just trying to understand. Do you have an E version? Would it depend on if I added the THM Baking Blend (FP) vs. the Almond Flour or Coconut Flour?

    1. Hi Joanie! It is an S because of the coconut oil plus coconut or almond flour. I don’t have an E version, but you are correct that if you subbed Baking Blend you would have an FP recipe. Chicken Divan is usually an “S” recipe (I have one here that I make with cream of chicken soup, and it’s pretty cheesy).

      1. Thanks! was trying to find a way to make the whole thing an E…but with all the mayo and cheese, maybe not.

        It’s hard to find good E meals that are filling! Tonight I made Enchilada Soup and made it an E!

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