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Dairy-Free Creamy Avocado Soup

Dairy-Free Creamy Avocado Soup


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Creamy and dairy-free soup

Dairy-Free Creamy Avocado Soup

I swear it tastes better than it sounds — it’s not like a green-eggs-and-ham kind of thing. So let’s make some soup, shall we?

The super-ripe avocados make it extra creamy and it’s best topped with a few diced chives and possibly another dollop of yogurt. Trust me, the name "creamy" rings true here, as the dairy-free yogurt adds a smooth, rich touch.

See all soup recipes.

Click here to see 7 No-Cook Summer Soups.

Notes

Back To Avocado 101!

Ingredients

  • 3 ripe avocados, peeled, pitted, and chopped
  • 2 Cups plain dairy-free yogurt
  • 1/3 Cup cashews
  • 1/3 Cup finely chopped cilantro
  • 1/3 Cup chopped Vidalia onion
  • 1 Tablespoon white balsamic vinegar
  • 1 Cup green tea, brewed and chilled
  • 1 Teaspoon sea salt
  • 1/4 Teaspoon freshly ground white pepper
  • 2 chives, chopped finely

20 Best Dairy-Free Soup Recipes

A hot bowl of soup is the ultimate comfort food and at the Academy of Culinary Nutrition we always turn to the plant-based, dairy-free soup recipes. They’re not only delicious, but kicking it dairy-free means we won’t have to suffer from bloating, gas, allergies or any other digestive or immune issues that dairy may cause.

It’s even possible to have rich, creamy and luxurious soups without dairy by blending in cashews, sunflower seeds, nut butter, avocado, cooked cauliflower, plant-based milks, or even tofu. In fact, the entire Culinary Nutrition Expert Program is completely dairy-free, from the course recipes to the written assignments!

So without further ado, we present our 20 Best Dairy-Free Soup recipes. Let the slurping commence.

Dill Pickle Soup

We are enormous fans of fermented foods, so when we can find another creative way to use them, we’re game! This simple vegan soup takes 2o minutes to pull together, and it has an amazing dill pickle flourish.

Curried Cauliflower Rice Kale Soup

Rice is a classic soup ingredient, but this recipe kicks it grain-free and Paleo by using cauliflower rice instead. A hearty soup packed with veggies and spices, plus there are vegan and Paleo options depending on what philosophy you’re into.

Green Machine Soup with Polenta Croutons

A thick and creamy dairy-free soup loaded with green veggies and topped with some delectable-looking polenta croutons. Who says gluten-free and vegan croutons aren’t awesome? Not us!

Spicy Roasted Butternut Squash Soup with Cumin

We love the dark colour and complex flavour that cumin and chili powder add to this straightforward soup recipe. A fantastic way to enjoy the bounty of winter squash if you’re confused how to use them this year.

20 Minute Paleo Chicken Noodle Soup

20-minute meals are the absolute best, and this chicken noodle soup is no exception. It’s not only easy, but contains a whole bunch of cold-fighting foods like garlic, ginger and bone broth. An immune-fortifying and delicious meal!

Lemon Spiced Red Lentil Soup

A high-protein, high-fibre dairy-free soup that is spiked with a melange of flavourful spices. Yum.

Green Goddess Vegan Broccoli Soup

This soup recipe is so delicious you’ll forget that it’s completely nourishing for you. And it’s topped with kale chips! To make this gluten-free, substitute brown rice flour, chickpea flour, or your favourite gluten-free flour into the recipe.

Cozy Sweet Potato + Leek Soup

A hearty and cozy sweet potato soup that you can serve as an appetizer, but is filling enough to have for a light meal.

Walnut Squash Soup in Squash Cups

How creative is this one?! It’s a dairy-free soup recipe served in roasted squash – you can eat the bowl. Amazing.

Vegan Celery Root + Apple Soup

Celery root or celeriac is a gnarled but tasty root that offers creaminess and sweetness to this dairy-free soup recipe. And, in case you’re wondering, that bright orange colour of the soup comes from anti-inflammatory turmeric!

Vietnamese Hot + Sour Tamarind Soup

A nourishing and tangy vegan soup that’s packed with fresh veggies and herbs. We’re in love.

The entire Culinary Nutrition Expert Program is dairy-free.

Lemongrass Herb Bone Marrow Soup

A power-packed, nutrient-rich and easy soup that you can customize with fresh herbs for serving, or add a splash of coconut or cashew cream for extra creaminess.

Miso Kale Soup with Kabocha Squash Cream

A complete bowl of nourishment, including the fermented goodness of miso, the bright abundance of kale, the anti-inflammatory ginger and of course that luxurious kabocha squash cream.

Mexican Black Bean Soup

An easy soup recipe that you can make vegan or non-vegan depending on what type of broth you use. And you can’t go wrong with a sprinkle of corn tortillas on top, right?

Thai Noodle Bowl Soup

Thai Noodle Bowl Soup by Stephanie Long (*Culinary Nutrition Expert)

This recipe from the ACN charity e-cookbook combines the beautiful flavours of Thai food with the incredible nutrient-rich properties of bone broth (or veggie broth, if you want to make it vegan). Perfect for winter, this warming anti-inflammatory bowl uses spaghetti squash noodles, rich Thai spices and colourful veggies.

Lentil Vegetable Soup

This soup is a full-meal deal with a ton of nourishing veggies and protein-rich lentils, plus there’s the addition of optional Chinese herbs to boost the healing quotient. We opt, we opt, we opt.

Cream of Mushroom + Roasted Garlic Soup

You don’t need dairy to make your soup creamy. Raw cashews take care of the creaminess in this dairy-free soup recipe, and you’ve got the amazing caramelized flavour of the roasted garlic. Put this one on your ‘to-cook’ list!

One-Pot Creamy Curry Rice Soup

One-pot meals are the greatest and this one definitely lives up to its name. This dairy-free soup is packed with beans, rice, veggies and cashew cream, so you’ll feel ultra-satisfied with every spoonful.

Healing Miso Soba Noodle Soup

The ginger miso broth in this recipe is the perfect vehicle for your favourite veggies, tofu and gluten-free noodles. It’s like a hug in a bowl.

Slow Cooker Split Pea Soup

This super easy split pea soup only needs about five minutes of prep time and then 6 hours later – ta da! – you’ve got a filling meal. And, it’s a slow cooker recipe – one of our favourite kitchen tools!

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2 responses to &ldquo 20 Best Dairy-Free Soup Recipes &rdquo

Loving this roundup and can’t wait to try some of these recipes… yum!! :)
Thank you so much for sharing my Dill Pickle soup :)
xo
ella

Thanks for including my Vietnamese Hot and Sour Tamarind Soup among these other delicious looking beauties!


Chilled Raw Avocado Cucumber Soup in Almond Cream

This recipe for raw avocado cucumber is a “savory” entry in our March Recipe Madness Contest, created and submitted by Mya Zeronis. To qualify, the recipe contains 8 core ingredients or less, but includes Almond Plus Protein Almond Milk by So Delicious Dairy Free.


This vegetable-packed avocado cucumber soup takes just minutes to make in your blender. Enjoy it immediately or fully chilled.

For more details about the recipe contest, see this post: https://www.godairyfree.org/news/march-recipe-madness-contest


Vegan Vegetable Cream Soup for Home Chefs of All Ages

This vegetable cream soup recipe was created and shared with us by Dole Food Company as part of a three-month healthy-cooking alliance with Disney and Pixar’s Ratatouille. They’re showing us how easy French cooking can be with their Now We’re (All) Cooking campaign. It includes original recipes, how-to videos, cooking classes, and some very fun digital downloads for kids and adults.

We’ll be posting selected recipes here for you to enjoy, starting with this easy, slightly adapted, dairy-free vegetable cream soup. It’s a “Little Chef” special according to the chefs at Dole.


Healthy Vegetable Soup Recipes That Are Keto

These plant-based soup recipes are just the thing if you're looking for light lunch ideas or a healthy twist on your favorite cream of vegetable soup recipe. All have dairy free options!

Roasted Asparagus Avocado Soup Recipe

This asparagus soup recipe is deliciously creamy–but it's completely dairy-free! The avocado keeps this recipe silky smooth and the whole soup recipe comes together in just 20 minutes. The light flavors are perfect for spring! This keto recipe is AIP, dairy free, gluten free, low carb, paleo, Whole30 and even includes vegan options.

Nutrition per serving:

Calories: 208kcal | Fat: 16g | Net Carbs: 8g | Protein: 6g

Easy Cauliflower Celeriac Soup

This quick cauliflower celeriac soup couldn't be easier to pull together! In just 25 minutes you could be enjoying this creamy dairy-free keto soup recipe. This keto soup recipe is AIP, dairy free, gluten free, low carb, paleo, Whole30 and also includes vegan options. Perfect for a quick lunch or dinner!

Nutrition per serving:

Calories: 238kcal | Fat: 17g | Net Carbs: 10g | Protein: 8g

Easy Broccoli Soup

This is a healthy keto broccoli soup of classic cream of broccoli soup. Except it's totally free of dairy! You can whip up this soup in just 15 minutes or you can make this fast keto soup during a meal prep session. You'll have healthy lunches and dinners ready to serve whenever you need them! This keto soup recipe is AIP, dairy free, gluten free, low carb, paleo and also includes vegan options.

Nutrition per serving:

Calories: 99kcal | Fat: 5g | Net Carbs: 6g | Protein: 4g

10-Minute Tomato Soup

This lightning-quick keto tomato soup recipe takes just 5 minutes to prep and another 5 minutes to cook. Perfect for a quick meal or meal prep session for healthy make-ahead lunches and dinners. This keto soup is gluten free, dairy free, Whole30, paleo, low carb and vegan. It's even freezer-friendly!

Nutrition per serving:

Calories: 89kcal | Fat: 2g | Net Carbs: 10g | Protein: 4g

Easy Gluten-Free Cream of Mushroom Soup Recipe (Low Carb, Keto)

This easy cream of mushroom soup recipe from Wholesome Yum requires just 7 ingredients and can be pulled together in under half an hour. This one-pot meal is so easy and can be made dairy free, paleo or Whole30 with a simple ingredient swap. Enjoy it on its own, or in your favorite keto casserole!

Nutrition per serving:

Calories: 229kcal | Fat: 21g | Net Carbs: 6g | Protein: 5g

Keto Dill Pickle Soup

This keto dill pickle soup from Healthful Pursuit is a healthy vegetable soup that goes beyond typical soup flavor combinations. If you're battling cravings (either for carbs or salty foods), this recipe is perfect! It's also dairy free, paleo, low carb and nut free. Try serving it with a 3-minute keto English muffin!

Nutrition per serving:

Calories: 245kcal | Fat: 17.3g | Net Carbs: 6.5g | Protein: 9.8g

Keto Low Carb Vegetable Soup Recipe

This keto low carb vegetable soup recipe from Wholesome Yum is a hearty, satisfying vegetable soup that comes together in a flash. This yummy recipe includes both stove-top cooking and slow cooker instructions. Great for dairy free, nut free, paleo, vegan and Whole30 followers as well!

Nutrition per serving:

Calories: 79kcal | Fat: 2g | Net Carbs: 8g | Protein: 2g


Ingredients

3 Tbsp extra-virgin olive oil
1 small white onion, diced
2 serrano chiles, stemmed, seeded, and chopped
3 cloves garlic, chopped
4 firm-ripe avocados, halved and pitted
4 cups no-sugar-added chicken broth
1/3 cup plus 2 Tbsp fresh lime juice
1/3 cup chopped fresh cilantro
1 cup water
1 tsp kosher salt
1 tsp freshly ground black pepper
2 tsp ground cumin
1/2 cup pumpkin seeds
1/8 tsp ancho chili powder
1/2 cup Mexican crema
Minced seeded jalapeño, optional


Pea soup recipe ingredients

You just need a few simple, fresh (or frozne/canned) ingredients to make this cold soup recipe. Actually, you can enjoy the soup warm as well, but I prefer it chilled. Here’s what you’ll need:

  • PEAS – Frozen or fresh peas both work just fine. In addition to their bright green color, they also bring along some powerful nutrients.

This ingredient is fat free and low in calories, so they’re great for snacking. I like to use them to make Warm Mediterranean Spinach Artichoke Hummus Dip. Just like peas, artichokes are also a good source of fiber and folate.

Best known for its delicious taste and creamy texture, avocados are a great source of healthy omega 3 fats. They’re fantastic to use in everything from avocado toast to guacamole, and even desserts like chocolate avocado mousse.

Yogurt is high in protein and full of vitamins and minerals. Depending on the strain of bacteria, yogurt may also contain probiotics. If you are dairy intolerant, you can use coconut cream or coconut yogurt. In traditional cuisines, thick coconut milk/cream is used in desserts and thick sauces. It’s high in fat but this fat is mainly from MCT, which is great for the metabolism!

Peas, avocado, and artichoke hearts?? Sounds good together, but what makes this combo special?

The importance of combining these fiber filled foods together into a creamy pea soup is that they are all PREBIOTICS.

Prebiotics – FIBER rich carbohydrates/sugars that nourish good bacteria to help it to grow. This “feeding” action helps build a healthy microbiome in your gut. As a result, it can help BOOST your immune system, protecting the gut against unwanted toxins from food or the environment.

Remember all that talk about resistant starches? Yes, those are prebiotics!

Prebiotics are fermented (when digested) into short-chain fatty acids, which can then supply energy (fuel) for the cells that line your gut wall.

So in a sense, this fiber rich food is fueling more food to keep our digestive system healthy and nourished. See, food is medicine. Spring produce such as green peas, avocado, and artichokes are some of the best nutrient dense sources of prebiotic fiber.

And the fact that this soup recipe is first cooked then cooled increases the resistant starch (from the prebiotic fiber veggies). Plus, it’s just a healthy and delicious addition to your diet. But we all know that, right?


Chilled Cucumber Avocado Soup

My summer eating preferences are definitely in full swing, which is why I’m so excited to share this chilled vegan cucumber avocado soup recipe!

It’s supposed to be hot this week and I’m not complaining, in part because I have a giant bowl of chilled cucumber avocado soup sitting in my fridge waiting to be devoured. Oh, and a couple of containers of chocolate ice cream in my freezer. Like I said, my cravings for summery foods are in full force!

This vegan cucumber avocado soup is pretty fantastic, if I do say so myself. It’s insanely simple—cucumbers, avocado, lime juice, and water. You can have some fun with add-ins like cilantro and chopped tomatoes, or even add a little fresh salsa or corn on top just before serving.


Creamy Avocado Dip (Vegan, Dairy Free).

Our family loves Mexican food. It is a comfort food, at least for me! Warm, spicy, melty, creamy, crispy, I’d say that falls into the comfort food category.

Tacos, quesadillas, nachos…you name it. When I couldn’t have corn, because of my son’s corn intolerance, I really missed my chips and salsa. I’d still eat guacamole, on pretty much anything, but I did miss crunchy tortilla chips.

Once he could tolerate corn, I was happy to eat tortilla chips again, and especially happy to make this easy avocado dip.

As I said, I love guacamole, and since I knew we were making bean and vegan cheese quesadillas, I thought this recipe for avocado dip would be perfect! I did make some changes to the original recipe so that it would be dairy free.


Creamy Dairy Free Enchilada Soup

Ingredients

  • 5 cups chicken broth
  • 1 pound raw chicken breasts, cut into bite sized pieces
  • 1 can diced tomatoes
  • 2 ribs celery, minced
  • 3 large carrots, finely chopped
  • 2 bay leaves
  • 1 heaping teaspoon garlic powder
  • 1/2 teaspoon black pepper
  • 1 teaspoon cumin
  • 2 tablespoons dried minced onion
  • 1.5 teaspoons chili powder
  • 1/4 teaspoon paprika
  • 1 teaspoon sea salt
  • 1/2 – 1 cup dairy free (or dairy) sour cream or cream cheese
  • Avocado and cilantro to garnish

Instructions

  1. Combine all ingredients (except for the dairy free sour cream or cream cheese and garnishes) in a stockpot on the stovetop
  2. Stir and turn on heat to medium/high and bring the soup to a boil
  3. Cover the pot and continue to cook for 25 minutes
  4. Lower heat to low and remove one cup of the soup
  5. Add the dairy free sour cream or cream cheese to the cup of soup and stir until it is completely incorporated
  6. Now add the cup of soup back into the larger pot and stir once more to combine
  7. Take an immersion blender and blend sporadically so that some of the chunks of chicken and veggies are left and some are blended
  8. Top with sliced avocado and cilantro to garnish

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Comments

Do you suggest a small or big can of diced tomatoes?

Thank you! I made this for lunch today while we watched football. It was delicious and super easy.

Hi does this work with an instant pot?

Yes, just toss in everything but the dairy free sour cream and then cook on high for 12 minutes. Add sour cream afterwards.

Is there a good dairy free sour cream you recommend? Tried one brand and was disgusting……

I feel like there ought to be some chopped onion in the recipe – is that what I’m seeing in the soup pic? Mayhaps, it is just a garnish? I can’t imagine making soup without onion, but this is a brave new world….

I didn’t have any onion on hand, hence the minced dried onion in the recipe. Please add fresh onion if you prefer!

(The diced on top was added after a quick run to the store after the soup was made)

Can you please tell me how many people this recipe will serve? I could not see a serving number listed, but maybe I missed it somewhere? Thank you!

I’d say around 4 adults. Double if you have hearty eaters or extra heads at your table!

Do you think you could use coconut milk?

Could you freeze this after making and just reheat?

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About

Jennifer is a wife and mother of 3 in pursuit of better health for her family.
After being gluten free for 4 years, and having a multitude of chronic health issues, she realized there was still too much processed “food” in her pantry and change was needed. Jennifer began feeding her family more meals from WHOLE foods and less from boxes. Her recipes are predominantly paleo, meaning they are free of grain, gluten, dairy, and refined sugar, but make allowances for a few treats and sweets. She believes food can be medicine when used appropriately and that a few changes now can equate to huge benefits later. Healthy food does not need to be flavorless and void of personality, which she aims to accomplish through her many recipes.

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