10 Comforting Gluten-Free Dairy-Free Soup Recipes
Making soups can be a simple and satisfying way to enjoy comforting meals without common allergens. By using ingredients like coconut milk for creaminess, starches for thickening, and fresh herbs and spices for flavor, these soups can be tailored to suit a variety of tastes. In this post, I’ll be sharing my top 10 easy gluten-free and dairy-free soup recipes.
Gluten & Dairy-Free Soups
Here are some personal favorite soup recipes that are free from cream, milk, or any gluten-containing grains.
I hope these become some of your favorite recipes for the whole family during soup season.
Bone Broth Chicken Soup Recipe with Vegetables
This hearty and nourishing Bone Broth Chicken Soup with vegetables and potatoes is perfect for a comforting one-pot meal. Use prepared or homemade bone broth for this delicious and flavorful soup.
Healthy Instant Pot Vegetable Beef Soup Recipe
This easy Instant Pot Vegetable Beef Soup is sure to become a family favorite. This hearty and delicious recipe uses simple ingredients and is done in 35 minutes. It’s full of vegetables, tender beef chunks, and flavor!
3-Ingredient Butternut Squash Soup (Stovetop or Instant Pot)
You only need three main ingredients to make a comforting and delicious 3-Ingredient Butternut Squash Soup. This low-fat vegan recipe is perfect for a simple lunch on a cold day. Make it on the stovetop or in the Instant Pot.
Instant Pot Avgolemono Soup
This Instant Pot Avgolemono soup recipe combines tender chicken, creamy rice, and a tangy lemon-egg broth for a comforting and flavorful Greek-inspired soup. With the convenience of the Instant Pot, you can enjoy this traditional soup in a fraction of the time, making it a perfect option for a satisfying weeknight meal.
Instant Pot Chicken Rice Soup (One Pot Meal)
This recipe for Instant Pot Chicken Rice Soup is so comforting and nutritious. This one-pot meal is ready in just over 30 minutes and is naturally gluten-free.
Chicken Sweet Potato Curry (Slow Cooker or Stovetop)
You only need five main ingredients for this delicious Sweet Potato Chicken Curry made in the slow cooker or on the stovetop. This easy meal is great for paleo, Whole30, gluten-free, and dairy-free diets. Everyone in the family will love this dish and the leftovers are fantastic too.
Turkey Vegetable Soup (Instant Pot or Stovetop)
This delicious Turkey Vegetable Soup is the perfect way to use up shredded, cooked turkey. This soup is healthy and nourishing and ready in just about 30 minutes. Use your Instant Pot or the stovetop.Â
Chicken Soup with Potatoes (Stovetop or Instant Pot)
This easy Chicken Soup with Potatoes is loaded with vegetables, making it a delicious, nourishing, and comforting recipe. Make this one-pot chicken recipe in just about 40 minutes either using the stovetop or the Instant Pot pressure cooker. This healthy soup recipe is naturally gluten-free and dairy-free.
Carrot Ginger Lentil Soup (Instant Pot or Stovetop)
Here is a rich and flavorful Carrot Ginger Lentil Soup that includes plant-based protein from the lentils. This is a great lunch recipe on cold days. The leftovers are delicious too.
Crockpot Chicken, Corn and Potato Soup
Everyone loves this creamy and healthy Crockpot Chicken, Corn and Potato Soup. It’s hearty and satisfying, and the leftovers taste great too! This recipe can easily be made gluten-free and dairy-free using the suggested substitutes.
Tips for Making Allergy-Friendly Soups
- Choose a Flavorful Base: Start with gluten-free vegetable broth, chicken broth, or beef broth. Look for clean ingredient labels to avoid hidden gluten or additives.
- Add Creaminess Without Dairy: Use coconut milk, almond milk, soy milk, or cashew milk for creamy soups. For a neutral flavor, opt for unsweetened varieties (I have accidentally used vanilla almond milk in my soup…oops)!
- Thicken Without Flour: Blend cooked vegetables like cauliflower, sweet potatoes, or butternut squash directly into the soup. Arrowroot or tapioca starch slurries also work well for thickening. In a pinch, you could also use gluten-free flour.
- Build Depth with Aromatics: Sauté onions, garlic, celery, and carrots as a base for rich flavor. Add fresh or dried herbs during cooking to enhance the taste. I love to top my soups with fresh parsley!
- Incorporate Protein: Add shredded chicken, turkey, legumes, or gluten-free grains like quinoa or rice for a more filling and balanced meal.
- Layer Spices and Acidity: Use spices such as cumin, smoked paprika, turmeric, or ginger for warmth and depth. Finish with a squeeze of lemon or a splash of vinegar to brighten the flavors.
- Top with Texture: Garnish with roasted vegetables, toasted seeds, fresh herbs, or gluten-free croutons to add crunch and visual appeal.
Recipe FAQs
I like to use coconut milk, almond milk, or cashew milk for a creamy texture. Blending cooked vegetables like cauliflower, potatoes, or squash also works well.
Arrowroot powder, tapioca starch, and cornstarch make great gluten-free thickeners. Pureed vegetables, beans, or lentils are natural, nutritious options, too.
Always check the label, as some broths may contain hidden gluten like wheat-based thickeners. Look for products labeled “gluten-free” to be safe. Or, make your own!
Avoid regular flour, soy sauce (unless gluten-free), barley, and certain pre-made stocks or bouillons that may contain gluten.
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About the Author: Carrie Forrest has a master’s degree in public health with a specialty in nutrition and is a certified holistic nutritionist. She is a top wellness and food blogger with over 5 million annual visitors to her site. Carrie has an incredible story of recovery from chronic illness and is passionate about helping other women transform their health. Send her a message through her contact form.
