All the nostalgia of the canned classic, none of the inflammatory fillers. This plant-based cream of mushroom soup gives you that classic velvety texture without the dairy or blood-sugar-spiking thickeners.
Why This Recipe Supports Stable Blood Sugar
Traditional creamy soup recipes rely on refined flour or cornstarch for thickening which are pure starches that digest quickly into glucose.
This recipe, however, works differently and is actually a glucose buffer:
- Macadamia Cream Base – Macadamias are rich in monounsaturated fats that slow digestion and keep you satisfied for hours (no flour or heavy cream needed)
- Mushroom Fiber – Baby Bellas and Portobellos provide beta-glucans (soluble fiber) and volume without the carb load
- The Vinegar Finish – A splash of balsamic at the end helps your muscles take up glucose more effectively, lowering the overall blood sugar impact. The little bit of acid also brightens up the overall flavor!
Can I use this in Green Bean Casserole?
Yes! This soup is thick enough to replace canned soup in any casserole. Use it as a 1-to-1 replacement for soup, or if replacing a condensed soup, reduce the amount of milk in the recipe by half.
Ingredients for the Best Flavor & Texture
Since we're skipping heavy cream, every ingredient has a specific job.
- The Mushroom Duo – Baby Bellas (Cremini) bring earthiness; large Portobellos add meaty richness
- Macadamia Nuts – The secret weapon. Their high oil content and neutral flavor create a grit-free, velvety cream (cashews work too, but macadamias give you that next-level texture)
- Unsweetened High-Protein Milk – I use unsweetened pea protein milk (Ripple) for creaminess. It also comes with 8g plant-based protein per cup. But feel free to sub in your favorite plant-based milk.
- Balsamic Vinegar – Just a splash adds complex acidity
- Fresh Thyme & Garlic – The aromatics that create that nostalgic "cream of mushroom" flavor
The Secret to Perfect Creamy Texture
Thorough blending is what gives you that "I can't believe it's dairy-free" consistency.
- The Nut Base – A high-powered blender helps the macadamias completely emulsify into the liquid. If your blender isn’t super powerful, blend for a longer period of time until it’s nice and creamy.
- The Pour-Over Method – Adding the non-dairy milk slowly into the blender lets the mixture emulsify properly compared to dumping it all in at once.
- Chunky or Smooth? – For the best experience, reserve about half your sautéed mushrooms and stir them back in after blending. You'll get a creamy base with satisfying, meaty Portobello chunks in every bite. (If you prefer a completely smooth bisque, blend everything at once.)
Substitutions & Variations
This recipe is flexible. For the best blood sugar balance, stick to ingredients high in fiber or protein and low in refined carbs.
Nut-Free Option: Swap macadamias for raw sunflower seeds (soaked in hot water) or use full-fat canned coconut milk in place of the nut-and-milk blend. Note: Coconut milk will add a mild coconut flavor that pairs well with thyme and garlic.
Macadamia Substitute: Raw cashews are the classic vegan cream soup choice. They're slightly lower in fat but blend just as smoothly. Soak them for at least 30 minutes in hot water before blending.
Milk Alternatives: Unsweetened soy milk, macadamia or almond milk are personal favorites that also have a low-glycemic load.
Mushroom Varieties: While I love the meatiness of Portobellos and Baby Bellas, you can use white button mushrooms for milder flavor. For an immunity boost, add a handful of shiitakes to the sauté.
Acid Swap: No balsamic? Use sherry vinegar or fresh lemon juice (added at the very end) to brighten the flavors.
Soy-Free: Use coconut aminos instead of tamari or soy sauce
Joanie's Balanced Bites: Building a Blood Sugar-Friendly Meal
While this soup is nutrient-dense and macronutrient balanced on its own, it’s great paired with:
Protein – Grilled tempeh, hemp-seed-crusted tofu, or a lentil salad
Texture toppings – Toasted pumpkin seeds (pepitas), fresh microgreens, or a drizzle of high-quality olive oil for healthy fat
As a casserole base – Use as a 1-to-1 substitute for canned condensed soup in casseroles
More Favorite Vegan Recipes
Common Questions (FAQ)
Yes! Because there's no dairy to curdle, this freezes beautifully. Thaw in the fridge overnight and reheat gently on the stove.
Macadamias provide the richest texture, but raw cashews are a great second choice. If you have a nut allergy, use full-fat canned coconut milk (though it will add coconut flavor).
Dairy Free Cream of Mushroom Soup
- Prep Time: 15
- Cook Time: 30
- Total Time: 45 minutes
- Yield: 4 bowls
- Category: soup
- Method: saute
- Cuisine: American
Description
Vegan cream of mushroom soup made with fresh portobello mushrooms, non-dairy milk and raw macadamia nuts that can be enjoyed as is or substitute cream of mushroom soup in your favorite casserole recipes. It's also vegan, gluten free and keto friendly with 7g net carbs per serving!
Ingredients
- 3 oz raw macadamia nuts
- 1 cup water
- 1 Tbs extra virgin olive oil
- 1 small white or yellow onion, chopped
- 2 cloves garlic, chopped
- 2 large portobello mushroom caps, chopped
- 16 oz baby bella mushrooms, divided, half of them chopped, half of them thin sliced
- ½ tsp salt
- 4 cups unsweetened plain non-dairy milk
- 2 tsp fresh thyme
- 2 Tbs balsamic vinegar
- 1 lemon, juiced
- salt and pepper to taste
Instructions
- Place the 3 oz raw macadamia nuts into 1 cup of room temperature water (or enough to fully submerge the nuts) and soak for 2 - 4 hours, then drain, discard the liquid and set the nuts aside.
- Heat 1 Tbs extra virgin olive oil (or your favorite neutral flavored oil) in a dutch oven or other large pot that can hold at least 3 quarts, over medium-high heat.
- Add the 1 small chopped onion, 2 cloves chopped garlic, 2 large chopped portobello mushrooms and the 8 oz of chopped baby bella mushrooms to the heated oil and saute, stirring occasionally for approximately 15 minutes until all of the vegetables and very soft and fragrant.
- Next, add all of sauteed mushroom mixture , ½ teaspoon salt and the macadamia nuts that were soaked and drained to a blender and pulse several times to begin the blending process. Then, pour in a cup of the non-dairy milk and start to blend the mixture. Keep the blender on, adding another cup of the non-dairy milk and blend for at least sixty seconds to get a very smooth, velvety mushroom soup base. There should be no chunks of nuts or mushrooms left. Once blended, leave the mixture in the blender while you complete the next step.
- Going back to the pot that cooked the mushrooms and other vegetables, don't clean it. Just return it to the stove over medium heat and add the 8 oz of sliced baby bella mushrooms and 2 teaspoon fresh thyme and saute the mushrooms for 5 minutes until softened and they have released some of their water.
- Next, pour the soup base mixture from the blender into the pot with the sauteed mushrooms and then add the remaining 2 cups non-dairy milk, 2 Tbs balsamic vinegar, and juice of 1 lemon.
- Bring the soup to a simmer over medium-high heat and then reduce the heat to low allowing it to simmer at least another 15 minutes to allow the flavors to mingle. Add salt and pepper to taste.
- Serve hot with your favorite bread or crackers.
- This soup can be kept refrigerated up to three days or frozen up to three months.
Notes
- If you can't find baby bella mushrooms, feel free to sub with white button mushrooms.
- For non-dairy milk and keto consideration, I use Ripple original unsweetened pea protein milk but you can use your preferred non-dairy, unsweetened plain milk.
- This recipe can be used as a substitute for canned cream of mushroom soup in casserole recipes. Just take note of if the casserole recipe calls for condensed. If it does call for condensed, prepare this recipe with half of the non-dairy milk (2 cups instead of 4).
Nutrition
- Serving Size:
- Calories: 284
- Sugar: 7.4 g
- Sodium: 1074.8 mg
- Fat: 23.1 g
- Carbohydrates: 16 g
- Fiber: 4.3 g
- Protein: 8.2 g
- Cholesterol: 0 mg
Did you make this recipe? Let me know!