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.

View nutrition information (once on page, scroll down)

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. I am a new vegan (work in progress) and really wanted green bean casserole for dinner…but without milk and white flour…I have been really disappointed with several vegan cheese recipes this week so I wasn’t holding my breath on this one…but I have to say, I just made it and it was AWESOME! Thank you so much! My 19 year old will be so thrilled that we can still have her favorite dish! No changes except a tad bit more salt and next time I will chop the onion into smaller pieces…otherwise, fantastic recipe!

    • That’s so awesome, Stephanie! Thanks so much for sharing your success with this recipe!

  2. Would you have the nutritional info for this recipe?

    Thank you!


    • Hi Anne-Marie! There’s a link to the nutritional info beneath the recipe section on all of my recipe posts. Heres the link for this one:

  3. I added more salt, a bit of veg broth and topped it with crispy onions–it was to die for! I would double up the batch in the future though.

  4. Hello :) Do you think this soup would freeze and reheat well? I am looking for vegan keto meal prep ideas to take to work during the week.
    Thank you!!

  5. This looks amazing! This is my first vegan thanksgiving and I am looking to alter my favorite Green bean casserole recipe. I will leave the link below. I think this will be great to use instead of the half and half !
    Learn about Best Ever Green Bean Casserole at //

  6. This recipe is AMAZING!! I found it for my first vegan thanksgiving. I could not find vegan cream of mushroom anywhere! And at that point, I would have gotten an unhealthy vegan cream of mushroom soup if I found one because I was so desperate. I needed it because green bean casserole has always been my favorite Thanksgiving dish! So I would have been so disappointed without it. Well I made this recipe, was amazed at the magic of cauliflower, and I was amazed at how delicious it was! Best cream of mushroom soup ever, in fact!
    Works brilliantly for green bean casserole! My non-vegan family always say it’s the best green bean casserole they’ve had. The soup is actually a lot creamier in this vegan version, than the campbells soup I used to use… how ironic.
    I also love how versatile this is. I like to use both white and cremini mushrooms and I’ve even blended some of the mushrooms up to make it more mushroom-y. I’ve also used coconut oil instead of olive oil. Comes out amazing everything I make it even when I switch it up a tad.
    This is my go-to mushroom soup recipe for any recipe calling for cream of mushroom soup as well as to just eat the delicious whole soup!
    I also LOVE that this recipe is so simple! That’s a must for me.
    Thank you so much for creating and sharing this recipe! :) It’s helped me out a lot.

  7. How would this compare to condensed can soup? I want to make a dairy free, gluten free green bean casserole. My question is if this is condensed or if I should leave out the extra almond milk in the casserole?

    • Hey! This is not condensed. If you make the recipe as-is, you’d be able to enjoy it as cream of mushroom soup without adding extra liquid.

    • Works AMAZINGLY in place of it! I used to use Campbell’s cream of mushroom soup for green bean casserole prior to going vegan, I literally do nothing different except you don’t need to add the extra milk that you do when you use the canned stuff because it already has it in it.

  8. very nice taste!! thank you. I used coconut milk, and it came out perfectly