Make It Low-Carb Monday: Dairy-Free, Grain-Free Cream of Mushroom Soup

Make It Low-Carb Monday: Dairy-Free, Grain-Free Cream of Mushroom Soup

Campbell’s Cream of Mushroom Soup has long been a staple in many of my recipes. When I started a low-carb lifestyle I turned to a low-carb cream of mushroom bacon soup from my pal Jamie over at The Lighter Side of Low-Carb. Now that I’ve discovered I’m allergic to dairy I’ve set out on a mission for a dairy-free grain-free cream of mushroom soup recipe that complies with my food allergies and just in time for Thanksgiving. I don’t think the man-friend could live through Turkey Day without his beloved green bean casserole!

I’ve chosen to sub the cream and half and half that most cream of mushroom soup recipes call for with unsweetened almond milk. This came out pretty great, so I think any milk substitute would work in this recipe. I also chose to use the crock-pot here since this is an ingredient that I use in other recipes. I need to be able to scale it easily to make large batches for canning and it’s just plain easier to throw it all in the pot and let it cook so I can make this any time.

I’m using this to makeShepard’spie tonight and will use it in a green bean casserole this Thanksgiving along with many otherrecipeshave traditionally called for the canned version.

Here’s what I came up with…Let me know what you think!

Dairy-Free Grain-Free Cream of Mushroom Soup
Serves 8
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Prep Time
30 min
Cook Time
6 hr
Total Time
6 hr 30 min
Prep Time
30 min
Cook Time
6 hr
Total Time
6 hr 30 min
75 calories
3 g
5 g
6 g
2 g
2 g
156 g
319 g
1 g
0 g
4 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 75
Calories from Fat 51
% Daily Value *
Total Fat 6g
Saturated Fat 2g
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 5mg
Sodium 319mg
Total Carbohydrates 3g
Dietary Fiber 0g
Sugars 1g
Protein 2g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. 3 punnets fresh mushrooms sliced
  2. 2 cans (29 oz.) chicken broth
  3. ½ chopped onion
  4. 3 cloves garlic
  5. 1/8 tsp. dried thyme
  6. 3 tbs. bacon fat
  7. 3 tbs. coconut flour
  8. 1/4 tsp. salt
  9. 1/4 tsp. ground black pepper
  10. 1 cup unsweetened almond milk
  1. In a large heavy saucepan, sauté mushrooms with onion, garlic, and thyme in bacon fat until tender, about 10 to 15 minutes.
  2. In blender or food processor, puree 1/3 of the mixture, leaving some chunks of vegetable in it. Set aside. For a smoother soup puree all of the mixture.
  3. Add chicken broth to crock-pot, whisk in the flour until smooth. Add the salt, pepper, almond milk and all mushrooms including puree. Bring soup to a boil on high, turn heat to low and cook 6-8 hrs. or until thickened. Adjust seasonings to taste.
The Rogue Cookie

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