gluten and dairy-free soups

Unleash Your Inner Chef: 12 Creative Gluten and Dairy-Free Soups

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Updated on April 22, 2024

The chilly air whispers of warm, comforting meals, and what better way to embrace the season than with a steaming bowl of soup? But for those following gluten-free and dairy-free diets, traditional options can sometimes feel off-limits. They may scour every cookbook they can get their hands on for a soup recipe that is both gluten- and dairy-free, but all they are left with is frustration at finding absolutely nothing.

Worry no more! This article is your passport to a world of flavour-packed, gluten and dairy-free soups. We will explore a delightful array of over ten creatively delectable yet simple soups bursting with flavour and utterly void of dairy or gluten. From hearty and satisfying stews to light and refreshing broths, all are guaranteed to tantalise your taste buds without compromising your dietary needs.

So, grab your spoon and napkin and get ready to discover the delicious possibilities of gluten-free and dairy-free soups.

Benefits of Gluten and Dairy-Free Soups

Before we dive deep into our gluten and dairy-free soups, we might want to stop at what makes any of them better than a rich, creamy mushroom soup or a bowl of Tuscan wheat berry bean soup.

As it turns out, those gluten and dairy-free soups have a bunch of luring benefits that can convince even dairy-pro buddies to start consuming them. 

1. Improved Taste and Smell

Gluten and dairy-free soup recipes aim to offer a burst of flavour. These soups often use rice flour or potato flour instead of gluten. Such a switch boosts the taste in a big way. Dehydrating pasta is another trick used to spice up these meals. It helps bring out the aroma that can fill up your room, making you crave even more for your healthy bowl of soup.

Our list also brings together recipes from different bloggers, each offering their unique spin on flavour and smell. So get ready for an appetising adventure with our gluten-free and dairy-free soup choices.

2. Greater Safety and Health Benefits

Eating gluten and dairy-free soups is great for keeping you safe and healthy. People with food allergies like gluten intolerance or lactose intolerance will be able to enjoy these soups worry-free.

For some, it can even help manage conditions like celiac disease. A diet without gluten can cut down problems caused by this disease and make you feel well again. Plus, skipping dairy means no milk, milk sugars or proteins in your meal plan, which keeps things easy on the stomach.

3. Easier to Digest

Gluten and dairy-free soups are kind to your belly. Many people find these soups easier to digest, helping soothe an upset tummy. This is especially true for those with food sensitivities or intolerances.

If you often feel bloated or gassy after meals, a soup that is free from gluten and dairy might be the answer. These recipes are high in nutrients but less likely to cause inflammation in your body.

Even if you do not have celiac disease, going gluten-free can help manage digestive symptoms and boost overall well-being. Plus, eating soup helps keep you hydrated, which further aids digestion. Having them regularly can mean healthier digestion and a happier belly.

4. Lower in Calories and Fat

What is also so good about our gluten and dairy-free soups is that they are low in calories and fat.

So, they will help you keep your weight in check without cutting on taste. The best part is, you can find soups with less than 200 calories. They are healthy yet filling, perfect for those who want to eat well but also watch their diet.

Delicious Gluten and Dairy-Free Soups

Cooking gluten and dairy-free soups is a comforting culinary adventure that allows for creativity and versatility where the possibilities are endless, making them a soul-warming staple in any kitchen. Yet, before we get into our recipes, let’s go over some cooking tips to help you make the most delicious gluten and dairy-free soups.

Start by building a flavorful base with aromatic vegetables like onions, carrots, and celery, sautéed until tender. All soups need some liquid for depth of flavour, which can be broth or stock, either homemade or store-bought.

In some of our recipes, we will need milk, so pick the right dairy-free milk for your soup. Soymilk is one very good option if you want a rich and creamy taste. Different people may like different tastes, such as coconut milk or almond milk.

Herbs are a great way to enhance the flavour of your gluten and dairy-free soups, but fresh herbs are a game changer. Opt for fresh herbs like parsley, basil, cilantro, or rosemary and add them during the cooking process to bring out more flavours in your soup. You may also use them as a garnish to make your soup look more appealing.

Another important point to have a successful soup-making and eating experience is proper storage and reheating methods. It is important to use leftovers within two days if they are stored in the fridge or within 24 hours if taken from the freezer.

Make sure to heat the soup until it is piping hot to ensure safety and eliminate harmful bacteria. If your soup becomes dry when reheated, you can revive it by adding some broth or non-dairy milk.

All clear? Now, here are some mouth-watering gluten and dairy-free soup recipes that will leave you craving more.

1. Old Fashioned Chicken and Rice Soup

gluten and dairy-free soups

First, we start simple. The old-fashioned chicken and rice soup is a comforting and tasty dish that has been enjoyed for generations and is perfect for those cold winter days.

This first soup is quite a classic, made by simmering tender shredded chicken, rice, vegetables, and sometimes herbs and spices together in a flavorful broth. The rice adds a comforting texture and helps to thicken the soup slightly. Common vegetables used in this recipe include carrots, celery, and onions, though variations may include other vegetables like peas, corn, or any of your own favourites.

This soup is so versatile and can be easily changed to suit different tastes and preferences, making it a beloved comfort food for many.

2. Vegan Broccoli Soup

Vegan broccol soup

This vegan broccoli soup is a plant-based version of the classic broccoli soup, made without any animal products, not just dairy. It typically features a creamy base, often achieved using ingredients like coconut milk, almond milk, or cashew cream instead of dairy cream.

The soup is made by simmering fresh or frozen broccoli with onions, raw cashews, garlic, vegetable broth, and seasonings until the broccoli is tender. Once cooked, the soup is blended with almond milk to create a smooth and super creamy texture, a pretty nutritious and comforting blend that is perfect for those following a vegan diet or anyone looking to enjoy a lighter, plant-based meal.

Some variations of the vegan broccoli soup may include adding ingredients such as potatoes, carrots, nutritional yeast, or herbs or removing the almond milk to get a new and different flavour profile.

3. Creamy Vegan Sweet Potato Soup

Creamy vegan sweet potato soup

Third, we have the creamy vegan sweet potato soup. This is a rich and velvety vegan soup, a healthier alternative to traditional creamy soups.

This soup typically starts with sautéing onions and garlic in virgin olive oil until fragrant, then adding diced sweet potatoes and vegetable broth. The sweet potatoes are simmered until tender, then blended until very smooth to create a creamy texture. Coconut milk or cashew cream is often added to enhance the creaminess and add a subtle sweetness to the soup.

Seasonings such as ginger, cumin, paprika, and a touch of maple syrup or agave nectar may be used to complement the natural sweetness of the sweet potatoes. Garnishes such as fresh herbs, toasted nuts or seeds, or a drizzle of coconut cream also add texture and flavour to this comforting and nutritious soup.

4. Red Curry Thai Noodle Soup

gluten and dairy-free soups

Off we go to Thailand to try their red curry Thai noodle soup, the famous flavourful and aromatic dish that combines the vibrant flavours of Thai cuisine with the comforting warmth of soup.

This soup typically starts with a base of red curry paste, which is sautéed with aromatics like garlic, ginger, and lemongrass to release their fragrant flavours. Coconut milk is then added to create a rich and creamy broth infused with the spicy and tangy notes of the curry paste. Then you add vegetables such as bell peppers, carrots, and mushrooms for texture and colour.

Next, you cook rice noodles directly in the broth until they are tender and soak up the delicious flavours of the curry-infused broth. Finally, top your soup with fresh cilantro, Thai basil, sliced green onions, and lime wedges to add brightness and freshness to the dish.

5. Homestyle Vegetable Soup

gluten and dairy-free soups

This is mothers’ coming-to-the-rescue quick soup when their kids are back from school early while lunch is still a couple of hours away. The homestyle vegetable soup is a comforting and hearty dish that typically features a medley of fresh vegetables all simmered together in a flavorful broth.

This classic soup often includes a variety of vegetables such as carrots, celery, onions, potatoes, tomatoes, and green beans, although the specific ingredients can vary based on personal preference and availability. My mom, for instance, used to add peas instead of green beans and removed tomatoes altogether.

The vegetables are typically chopped into bite-sized pieces and cooked in a seasoned broth until tender, allowing their natural flavours to meld together. Use spices and herbs spices such as thyme, bay leaves, black pepper, and garlic to enhance the savoury taste of the soup. Et, voila.. your cosy, nourishing homestyle vegetable soup is ready!

6. Curried Lentil Tomato and Coconut Soup

gluten and dairy-free soups

A curried lentil tomato and coconut soup is a festival of flavours, an aromatic dish that combines the earthy taste of lentils with the rich sweetness of coconut milk and the tanginess of tomatoes, all infused with the warm spice blend of curry.

To prepare this soup, cook dried lentils in a mixture of vegetable broth, coconut milk, and diced tomatoes until tender and creamy. The addition of coconut milk adds a luxurious creaminess to the soup, while the tomatoes provide a hint of acidity and sweetness.

The curry flavour comes from a blend of spices such as turmeric, cumin, coriander, and ginger, which you should sautée with onions, garlic, and maybe chilli peppers too to create a fragrant base and then add it to the lentil and tomato mixture to get a comforting and nourishing soup that is both satisfying and full of bold flavours.

You can also top your thick soup with fresh cilantro, maybe a squeeze of lime juice, or a dollop of coconut yoghurt to add brightness and texture to this delicious dish.

7. Creamy Carrot and Cauliflower Soup

Sweet potato and carrot soup

Another velvety and nutritious dish is this creamy carrot and cauliflower soup that combines the sweetness of carrots with the subtle earthiness of cauliflower, all blended together to create a smooth and comforting soup.

To make this soup, carrots and cauliflower are typically chopped into small pieces and cooked until tender in a mixture of vegetable broth and aromatics such as onions, garlic, and herbs. Once the vegetables are soft, they are pureed until smooth, either by using a traditional blender or an immersion blender.

The addition of a creamy element, such as coconut milk or cashew cream, adds richness and a silky texture to the soup. Use seasonings like ginger, turmeric, cumin, and nutmeg to enhance the flavour profile and add warmth to the dish. Garnishes such as fresh herbs, a drizzle of olive oil, or a sprinkle of toasted nuts or seeds can add extra flavour and texture to this comforting soup.

8. Spiced Sweet Potato and Carrot Soup

Gluten and Dairy-Free Soups

For our eighth recipe, we have the spiced sweet potato and carrot soup that also combines the natural sweetness of the fresh carrots and sweet potatoes with aromatic spices to create a warm and satisfying soup.

To prepare this soup, peel and dice sweet potatoes and carrots, then cook them until tender in a broth flavoured with ginger, cumin, coriander, cinnamon, and a hint of chilli powder or cayenne pepper for heat. You can also pour some coconut milk into the broth. Next, sautée onions, garlic, and leeks or shallots to provide depth of flavour, and add them to the vegetables in the broth.

Once the vegetables are soft and infused with the spices, puree the soup until smooth, to get a velvety texture.

Garnish your soup with fresh herbs or a sprinkle of toasted seeds to add an extra layer of flavour and texture to this comforting dish.

9. Curried Broccoli and Cauliflower Soup

gluten and dairy-free soups

This recipe is unique because it combines the two cousin vegetables that, despite not being everyone’s favourite, still together make such a warm, flavourful and wholesome dish infused with the aromatic spices of curry.

To prepare this soup, cook broccoli and cauliflower florets until tender in a mixture of vegetable broth and aromatics such as onions, garlic, and ginger. Add curry powder, which typically contains a blend of spices like turmeric, cumin, coriander, and chilli powder, to the soup to infuse it with a rich and complex flavour profile. You can add some almond milk or coconut cream to add creaminess and richness to the soup.

Once the vegetables are soft and the flavours have melded together, puree the soup maybe using a hand blender or a food processor until smooth to achieve a velvety texture. Garnish your soup with fresh cilantro or a squeeze of lime juice to add brightness and freshness to this comforting dish.

10. Easy Bok Choy Soup

gluten and dairy-free soups

Easy bok choy soup is a simple and nutritious dish that highlights the delicate flavour of bok choy, a type of Chinese cabbage.

To prepare this soup, bok choy is typically sliced into little bite-sized pieces and cooked in a broth flavoured with aromatics such as garlic, ginger, and green onions. Additional ingredients such as mushrooms, tofu, carrots, or noodles may be added for extra flavour and texture. The soup is most often seasoned with soy sauce, sesame oil, and a small touch of rice vinegar to enhance the umami taste and add depth of flavour.

Once the bok choy and other ingredients are tender, the soup is then ready to be served. Easy bok choy soup is not only quick and easy to make but also pretty healthy and satisfying, making it a perfect choice for a light lunch or dinner.

11. Delicious Sweet Corn Soup

gluten and dairy-free soups

Our eleventh dish is the delicious sweet corn soup.

To prepare this soup, cook fresh or frozen corn kernels in a chicken broth along with onions, garlic, and ginger. Add diced potatoes, carrots, or bell peppers to infuse extra flavour and texture. Then, season the soup with herbs and spices such as thyme, parsley, black pepper, and a hint of paprika or cayenne pepper for depth of flavour.

You may add cream or coconut milk to create a creamy and luxurious texture. Once the corn and other ingredients are tender, the soup is ready to be served, garnished with some fresh herbs or a sprinkle of grated cheese if desired. 

12. Chinese Tofu Vegetable Soup

gluten and dairy-free soups

Another Chinese recipe is this tofu vegetable soup, a light and flavourful dish that combines tofu, various vegetables, and a savoury broth typically seasoned with Chinese spices and sauces.

To cook this soup, cube firm tofu and add it to a hot pot of simmering chicken broth with different vegetables such as carrots, mushrooms, bok choy, cabbage, and green onions. Flavour the broth with ginger, garlic, sesame oil, soy sauce, and a little bit of rice vinegar or chilli sauce for added depth of flavour.

Then, simmer the soup again until the vegetables are tender and infused with the savoury flavours of the broth.

What to Serve with Soup

To complement your gluten and dairy-free soups, consider serving them with any of these delicious options:

  1. Gluten-Free Bread: Made without wheat or other gluten-containing grains, gluten-free bread offers a safe choice for those with celiac disease or gluten intolerance. Look for alternatives like rice flour, tapioca starch, or almond flour bread, ensuring no hidden dairy ingredients.
  1. Gluten-Free Crackers: Providing a crunchy texture that complements the smoothness of soup, gluten-free crackers are ideal for those on a gluten-free and dairy-free diet. Convenient and easy to find, they add an extra layer of taste and satisfaction to your meal.
  1. Dairy-Free Dips: Elevate your soup experience with creamy and tangy dairy-free dips like Honey & Mustard Dip or Zesty White Bean Dip. Utilise plain, unflavoured, dairy-free yoghurt as a substitute for sour cream, enhancing your soup’s flavour profile.
  1. Roasted Vegetables: Improve your meal with roasted vegetables, adding depth and nutrition to your soup ensemble. Whether it is carrots, bell peppers, broccoli, or sweet potatoes, roasting brings out their natural flavours, creating a delicious pairing with your soup.
  1. Baked Potato: Naturally gluten-free and dairy-free, baked potatoes are a versatile addition to soups. Whether mashed or added as chunks, they offer comforting appeal and nutritional benefits, enriching your soup dishes with their deliciousness.


Gluten and dairy-free soups are a great option for those looking to enjoy delicious and healthy soups without the discomfort of gluten or dairy. With 12 recipes to choose from, including creamy soups and hearty chilli, there is something for everyone.

Whether you cook them in an instant pot, slow cooker, or on the stovetop, these soups are packed with flavour and designed to be enjoyed by all. So why not give them a try and warm up with a comforting bowl of gluten and dairy-free soup?

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