Vegan Cream of Mushroom Soup (grain-free)

Vegan Cream of Mushroom Soup (grain-free)

When we first met, Kevin knew he was sensitive to lactose but ate it anyways because he didn’t think there were any other options and had no familiarity with dairy-free recipes.

He had Parmesan on his pasta instead of nutritional yeast, shredded mozzarella on his pizza instead of vegan cheese, 1% cow’s milk in his cereal instead of almond milk, and endless bowls of cream of mushroom soup. No matter how aggressive his symptoms were; acne, stomach pains, headaches, sleepless nights, he continued to eat the thing that was hurting him. It was painful to watch. It wasn’t soon after we met that I convinced him to make the dairy-free switch his body so obviously needed.

Cream of Mushroom Soup (85)

One of the only things we couldn’t solve during the switch was a replacement for his beloved cream of mushroom soup. He yearned for that soup for a long time until I mastered the recipe a couple of years ago. It’s a great recipe but calls for a lot of flour. Like, copious amounts of it. I was still making it for Kevin but now that I’ve committed to living grain-free for awhile it meant that I couldn’t enjoy a bowl alongside him. Not cool.

Then I had this crazy idea. A crazy, marvelous, awfully fantastic idea… vegan, grain-free cream of mushroom soup.

Totally insane, right?

Given the success I had with my latest cauliflower soups, I figured cauliflower would give a good, thick consistency to this cream of mushroom soup. Boy was I right, it’s amazing. All the thickness of a cream soup with no powdered thickener. No starches, flours, or gums. Just whole food (dairy-free) goodness.

We like.

We like a lot.

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4.8 from 76 reviews
Classic Cream of Mushroom Soup (Vegan + Grain-free)
Recipe type: Vegan, Gluten-free, Dairy-free, Sugar-free, Yeast-free, Corn-free, Grain-free
Prep time: 
Cook time: 
Total time: 
Serves: 2
Vegan cream of mushroom soup made with a secret ingredient. Thickened without flours or starches, too!
  • 2 cups cauliflower florets
  • 1⅔ cup unsweetened original almond milk
  • 1 teaspoon onion powder
  • ¼ teaspoon Himalayan rock salt
  • Freshly ground pepper, to taste
  • ½ teaspoon extra-virgin olive oil
  • 1½ cups diced white mushrooms
  • ½ yellow onion, diced
  1. Place cauliflower, milk, onion powder, salt and pepper in a small saucepan. Cover and bring to a boil over medium heat. Reduce heat to low and simmer for 7-8 minutes, until cauliflower is softened. Then, puree using a food processor, immersion blender or blender.
  2. Meanwhile, add oil, mushrooms and onion to a medium-sized saucepan. Heat over high heat until onions are translucent and beginning to brown, about 8 minutes.
  3. Add pureed cauliflower mixture to sauteed mushrooms. Bring to a boil, cover and simmer for 10 minutes, until thickened.
  4. Serve immediately.

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Cream of Mushroom Soup (77)

I like white mushrooms in cream of mushroom soup, but you could experiment with all sorts. Make sure to dice them up nice and small for the perfect consistency!

While the cauliflower mixture is boiling, you can saute the onions and mushrooms. The browner, the better.

You’ll know when the cauliflower is done when the sides of the pot begin to have little pieces of cauliflower on them just like the picture shown on the right.

Puree the cauliflower mix, add it to the sauteed mushroom mix and stir. Place back on the heating element and cook until desired consistency is met. The longer you cook, the thicker it will be. We like ours really rich, so I simmered the soup for 10 minutes.

Serve as is, or with a side salad.

Oh man, this is so good. Authentically, amazingly good.

Whether you’re vegan, dairy-free, or just looking to add some variety into your meals, you’ll be hard-pressed to ever have the real thing again.

Other deliciously fantastic vegan soups on the web:

Struggling to lose weight


  1. Awesome!! Loved it! Used coconut milk since it was my only unsweetened non dairy milk on hand. Also used baby portabella mushrooms since I had them on hand. Turned out great. Used with green beans to make a casserole. Also, if you are oil free just sautee in water. Thanks for the recipe!

  2. I love your site Leanne. I’m not lacto sensitive but I think this would make a delicious soup anyway Cauliflower Mushroom Almond soup! Liked one commenters suggestion to roast the veggies. Gonna try it today! Thanks.

    • I agree, roasted veggies sound fabulous! Hope enjoy it!

  3. Hi, on some recipes, you call for gray salt, on some himalayan salt etc. whats the difference between these kinds of salts and just regular coarse salt? It becomes expensive buying all sorts of butters like coconut, almond and salts etc….. thanks for your wonderful contribution to my health!

    • Gray sea salt is less processed than Himalayan salt and contains less impurities. Feel free to stick with whatever salt you like best!

  4. Soup looks amazing! I have made similar soups using cauliflower as the thickener and loved them – will definitely be trying this. QUESTION: can heating the almond milk (I make mine fresh) turn it rancid? I use raw unpasteurized almonds and have always avoided cooking with it for fear it would turn. Have used coconut milk in soups and love it (assuming that flavor would work with the mushrooms!) – would that ok to sub or should I not worry about heating my fresh almond milk?

    • I haven’t ever had this issue so I personally wouldn’t worry about it. Coconut milk should work just as well, though!

  5. I ran out of almond milk at 2/3 c so subbed coconut milk (full fat in can) for remainder – found soup was super thick after whizzing the cauliflower and milk so I added another 1.5 c veggie broth – increased the volume too which was good because we ate it as our main dish and my husband and son loved it too!

    • Nice improvising! So glad you loved it :)

  6. Could this be used in recipes calling for canned cream of mushroom soup? I’m looking for a good alternative to those nasty cans! :)

  7. We tried this with potatoes instead of cauliflower and it made a huge difference. Go for the cauliflower it would be much nicer! It’s very basic needs herbs and spices :)

  8. Hi!! Do you think it will work well if I use unflavored soy milk instead of almond milk? Almond milk is quite difficult to find where I live :)

  9. I followed this recipe. I did not use the Himilayan rock salt but used garlic salt. I had never eaten cauliflower so I used brocolli instead. DELICIOUS!!! I cant believe it. It tastes sort of like a brocolli and cheese soup really creamy without cheese. The mushrooms were also tasty. I will make this vegan dish at least twice a month if not more. Thanks!!!

  10. Save cooking the cauliflower on the stove and add a little extra flavor to this recipe by roasting all the vegetables first. I have almost the exact same recipe but it has that great roasted mushroom, cauliflower, and onion flavor. Also means less dishes and that’s always a plus. Baby Bella mushrooms are even better if you like that deeper flavor.