Canned Soup Substitutions

November 3, 2012

in Crockpot Convenience, Gluten Free, Healthy "MAKEOVERS", Recipes, Soups & Stews

Well….no canned soup that is!  Have you ever read the label of a regular canned soup? Especially the “cream-of” soups?  Some not-so-healthy stuff in there!  The problem is, I notice a lot of casserole and crock pot recipes contain canned soup.  So a while back, I did some searching online, and here are some great substitutes!

For any of these options, you could also add in other things. ie. If it calls for “Cream of Celery”, add in a couple Tbsp of cooked chopped celery. Same goes if it called for “Cream of Mushroom”, add in a Tbsp of dried mushrooms or cooked mushroom.

Gluten Free #1

1 cup nonfat dry milk powder
1 cup white rice flour
2 Tablespoons dried onion flakes or 1 teaspoon onion powder
1/2 teaspoon pepper
1/2 teaspoon salt
3 Tablespoons gluten-free powdered chicken soup or veggie soup base

-Combine all ingredients and mix well. Store in airtight container- this mix makes the equivalent of 8-9 cans

Gluten Free #2 

2 cups nonfat dry milk powder
3/4 cup cornstarch
1/4 cup low-sodium instant chicken bouillon granules (ensure its gluten free)
2 tablespoons dried onion flakes or 1 teaspoon onion powder
1 teaspoon dried basil
1 teaspoon dried thyme
1/2 teaspoon pepper

Blend ingredients.

Store in an airtight container at room temperature. When ready to use, combine 1/3 cup soup substitute mix with 1¼ cups water to equal 1 can of soup.

Option #3 (gluten free or not gluten free, could also be dairy free)

Per 1 can of soup needed:

1 Tbsp butter or non-hydrogenated dairy free margarine
3 Tbsp flour (gluten free all purpose, whole wheat, white whole wheat, spelt flour)
1/2 cup chicken stock
1/2 cup milk or dairy free alternative milk

Make a “rue” with this mixture. Melt butter, stir in flour and mix for 1 minute (whisk works best). Add in chicken stock and milk slowly, stirring continuously until it makes a thick sauce. Equivalent to 1 can of soup.

Follow Me


I'm Kristine Fretwell, busy mom of 2 little girls, author, blogger, and former pro fitness competitor. I love almost any kind of cookie, anything coconut or pumpkin flavored, and Thai food. A perfect day for me is enjoying my family, getting to the gym, and whipping up a new healthy recipe. I've got a collection of over 300 healthy recipes, and other tidbits like fitness and health tips. My recipes have been featured on websites such as Huffington Post, Savvy Mom, Shape and Skinny Scoop.
Follow Me

Latest posts by Kristine (see all)

  • Anna @ The Guiltless Life

    I LOVE soup but will almost always only make homemade – if I do buy it I buy the cartons. I love these alternatives – canned soup gives me the heebie jeebies!

  • Jentry Nielsen

    These are great! I love soup, especially come winter time! But I hate the high sodium they are all loaded with! This is awesome, thanks for sharing! Can’t wait to try making my own! 

  • Knedolas

    Thanks for the alternatives.  For cream of mushroom soup I have been using a recipe that I found at Salad in a Jar at

    Cream of mushroom soup

    1 tsp onion powder
    2 tbs cornstarch
    1 tbs canola or veg oil
    1/8 tsp white pepper
    1/4 salt or to taste
    pinch of sugar
    8 oz 2% evaporated milk
    Handful (aprox. 3/4 cup) fresh mushrooms, sliced

    1. Put all ingredients except the mushrooms in a blender or food procesor and pulse until smooth.  Add mushrooms and pulse 2-3 times until mushrooms are chopped.
    2. Pour into a 2-quart pyrex bowl and microwave on HIGH for 3 minutes, whisking well after 2 minutes and again at the end of cooking time.  If not thick enough, add 30 seconds and whisk again.

    I do not always have canned milk and your recipes will be quite helpful.  I have not tried substituting celery, or onion or the like but think that trading out the mushrooms would work well.

  • Dairyfreebetty

    good to know!!  I always just avoid those recipes that add in the cream of… soups.. or I make a cashew cream!  But this is a great alternative! 

Previous post:

Next post: