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top down view of bowl of cream of mushroom soup

Cream of Mushroom Soup Recipe (Paleo, Gluten & Dairy Free)

Tara Klippert
This recipe is paleo, gluten & dairy free, vegan, and low oxalate. It can also be made AIP and keto with substitutions.
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Prep Time 15 mins
Cook Time 45 mins
Total Time 1 hr
Course Soup
Cuisine American
Servings 4
Calories 399 kcal


  • immersion blender


  • 1/4 cup butter flavoured coconut oil
  • 1 small white onion
  • 3 garlic cloves
  • 2 lbs pounds cremini mushrooms
  • 3 sprigs of fresh thyme
  • 3 tbsp potato starch (or arrowroot/tapioca starch)
  • 4 cups mushroom broth (or bone broth)
  • 1 tsp salt
  • 1 cup full fat canned coconut milk (scrape only the thick stuff off the top) add more coconut milk if not creamy enough)


  • Using a strainer, rinse dirt off mushrooms.
  • On a large cutting board, dice up mushrooms, white onion and garlic cloves and set aside in bowls.
    showing sliced vegetables in bowls
  • In a large pot on medium-low heat, add ¼ cup butter flavoured coconut oil.
    coconut oil in pot on stove
  • Add the chopped onions.
    sautéing onions in pot on stove
  • Once the onions start to brown/caramelize, add your chopped garlic and mushrooms
    sautéing mushrooms with onions in pot on stove
  • Cook mushrooms, onion and garlic until fully cooked and mushrooms are starting to brown (this will give the soup a nice flavour!)
  • Add 3 cups of mushroom broth, leaving 1 cup aside to mix with starch later.
    stock added to pot on stove
  • Add 3 sprigs of fresh thyme. Feel free to just pull off the leaves and put those in.
    thyme added to soup
  • Bring back to a boil and simmer until the fresh thyme starts falling off the stems.
  • Turn off the heat, remove the thyme stems.
    fishing out time sprigs from pot
  • Using an immersion blender, break down the mushrooms until you have a creamy soup. Alternatively, if you like the mushrooms whole, you can avoid blending them at all, or only blend them up a bit to create a chunkier soup. This really comes down to preference!
    Tip: let your soup cool down a bit before using your immersion blender to avoid potentially spraying yourself with hot soup! Or, alternatively you could wait until the very end of the recipe to blend your soup - after you have added the coconut milk and the remainder of the broth mixed with starch.
    using immersion blender to break down mushrooms in soup
  • After blending, put your pot back on the stove at medium heat and bring it back to a simmer.
  • Add your full fat coconut milk and stir until fully blended in.
    adding coconut cream to soup
  • Mix 3 tablespoons of potato starch (or arrowroot/tapioca starch) in your last 1 cup of broth with a fork until there are no lumps left. Pour mixture into your soup and stir thoroughly until fully mixed in.
    adding potato flour slurry to soup
  • At this point your soup should start to thicken even more. It’s done and ready to enjoy!
    stirring soup as it thickens
  • Serve with fresh thyme and fried mushrooms for garnish.
    Bowl of cream of mushroom soup ready to serve



Calories: 399kcalCarbohydrates: 26.2gProtein: 3.4gFat: 31.5gSaturated Fat: 28.8gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 1gTrans Fat: 0gCholesterol: 0mgSodium: 1067mgPotassium: 605mgFiber: 1.8gSugar: 4.5g
Keyword dairy free, grain free, paleo, soy free, sugar free, vegan
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