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Cream of Mushroom Soup

Cream of Mushroom Soup

Butter. Flour. Cream. Sounds like just the right ingredients for a divine cake, yet these are the basics for a cream of mushroom soup… until we step up to the challenge and make it fit into our Paleo lives, after all, we are here to eat healthy and to stay fit. While ghee is still recommended for optimum flavor, those 2 tablespoons can easily be replaced by coconut oil (or duck fat) if you are avoiding dairy products altogether; as for the cream, full-fat coconut milk works wonders! And it is super easy to keep soups gluten-free simply by omitting the flour, or using tapioca starch as a thickener – if necessary.

While cans of soup may save you some time in the cooking department, you will need to tread carefully if you are keen on watching what you eat. A typical canned cream of mushroom soup may contain corn/cottonseed/canola/soybean oil, wheat flour and monosodium glutamate among the mushrooms and dehydrated garlic. A little good tossed in the pot with the bad. Make your soup at home with fresh, wholesome ingredients and invite the pleasures of good taste and beneficial nutrients into your life, without worrying about the effects of BPAs.

Paleo soups are so nourishing and easy to make, plus the list of amazing recipes are endless. Start with the new basic ingredients: vegetables, homemade chicken stock, fresh garlic and coconut milk – and mix and match from there.

Cream of Mushroom Soup Recipe

Serves: 4Prep: 15 minCook: 25 min

Protein: 4g / %

Carbs: 11g / %

Fat: 16g / %

Values are per portion. These are for information only & are not meant to be exact calculations.


  • 2 to 3 cups mushrooms, sliced
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • Sprigs of fresh thyme, leaves picked
  • 2 cups vegetable or chicken stock
  • 3/4 cup coconut milk
  • 1/2 tsp. paprika
  • 1/4 tsp. nutmeg
  • 2 tbsp. ghee or coconut oil
  • Sea salt and freshly ground black pepper

Soup Preparation


  1. Melt ghee in large pot over medium heat.
  2. Add the onions, garlic and mushrooms; cook until onions are soft.
  3. Pour in the chicken or vegetable stock, add the paprika, nutmeg, and thyme leaves to the soup.
  4. Season to taste, cover and cook 15 to 20 minutes.
  5. Simmer, then pour in the coconut milk, remove from heat and give everything a good stir.
  6. If you want a thicker soup you can add 1 tablespoon at a time of tapioca starch mixed with equal parts of water until you reach a desired consistency.
Photo of Ashley Noël

Hi I’m Ashley, I’m an ADAPT Certified Functional Health Coach

Get coaching around:

  • transitioning to a Paleo diet
  • reaching your fitness goals
  • getting through those hurdles
    • limiting sugar, gluten, carbs
    • eating out
  • overall life satisfaction

I can’t wait to help you make lasting lifestyle changes