Dairy-Free Instant Pot Cream of Mushroom Soup (Low Carb, Paleo, Whole30)

Ingredients

• 30 ml (2 tablespoons)olive oil
• 1 mediumsweet onion, finely chopped
• 454 g (1 pound)white button mushrooms, sliced
• 3 clovesgarlic, minced
• 7.5 ml (½ tablespoon) fresh or 2.5 ml (½ teaspoon) driedthyme
• 7.5 ml (1½ teaspoons), or to tastesea salt
• 2.5 ml (½ teaspoon), or to tasteground black pepper
• 720 ml (3 cups)chicken bone broth or vegetable broth, homemade or shop-bought
• 270 ml (1 cup plus 2 tablespoons), dividedfull-fat coconut milk
• 10 ml (2 teaspoons)tapioca flour

Instructions

1. 1

   Brown the onion

   Select Sauté on the Instant Pot and add the olive oil. When the display reads Hot, add the onion and cook, stirring frequently, until it starts to brown, about 6 minutes.

2. 2

   Cook the mushrooms

   Add the mushrooms, garlic, thyme, salt and pepper. Stir-fry for another 5 minutes, stirring frequently.

3. 3

   Add the liquids

   Press Cancel. Pour in the broth and 240 ml (1 cup) of the coconut milk, then stir to combine. Scrape the bottom of the pot clean with a plastic spoon or spatula.

4. 4

   Pressure cook

   Close the lid and set the pressure release valve to Sealing. Select Pressure Cook or Manual and set the timer for 5 minutes.

5. 5

   Blend the soup

   When the cooking cycle ends, quick-release the pressure. Ladle 1–2 cups of soup into a heat-resistant measuring jug or bowl, depending on how chunky you want it. Blend the soup left in the pot with an immersion blender until smooth, then return the reserved soup and stir. Skip reserving and returning soup if you prefer it completely smooth.

6. 6

   Thicken and season

   Whisk the tapioca flour with the remaining 30 ml (2 tablespoons) of coconut milk in a small bowl or measuring jug. Select Sauté and wait about 30 seconds for the soup to boil. Slowly pour in the mixture while stirring constantly, until the soup thickens, about 30 seconds to 1 minute. Press Cancel; when the soup is cool enough, taste and adjust the salt and pepper as needed. If the coconut flavour is too noticeable, add more salt and pepper in ¼-teaspoon increments until it recedes.

What is cream of mushroom soup?

Cream of mushroom soup is a familiar American-style soup, traditionally made with mushrooms and a creamy base. This version gets its richness from full-fat coconut milk rather than dairy, with broth adding savoury depth.

The Instant Pot method first browns the onion and mushrooms, then pressure-cooks them with the liquids. Blending only part of the soup gives it a smooth, creamy body while keeping some mushroom pieces intact.

Nutrition and macros by portion

The nutrition label shows one serving as written: 272 calories, 9g protein, 16g carbs, 22g fat.

The coconut milk and olive oil provide most of the fat, while the mushrooms, onion and tapioca flour contribute carbohydrates; the broth and mushrooms add some protein. Pair a bowl with a salad or extra vegetables for a more balanced plate.

Build flavour before pressure cooking

Onion: Give it the full sauté time, stirring often, until it begins to brown. That first step develops a savoury base for the broth.

Mushrooms: Cook them with the garlic and thyme for 5 minutes before adding liquid. This brief fry brings the ingredients together and starts softening the mushrooms.

Choose the broth and coconut milk

Broth: Chicken bone broth gives the soup a fuller savoury flavour, while vegetable broth keeps it meat-free. Either homemade or shop-bought broth can be used.

Coconut milk: Use full-fat coconut milk for the recipe’s creamy texture. Keep the final 2 tablespoons separate to whisk with the tapioca flour.

Get the texture you like

Partly blended: Reserve 1–2 cups before blending the rest, then stir the reserved soup back in. A smaller reserved amount gives a smoother result; a larger amount leaves more mushroom pieces.

Completely smooth: Blend all the soup in the pot instead of reserving any. Take care with hot soup and use the immersion blender as directed by its manufacturer.

Thicken without lumps

Tapioca mixture: Whisk the flour thoroughly with the reserved coconut milk before adding it to the pot. This makes it easier to stir evenly into the soup.

Steady stirring: Add the mixture slowly while stirring constantly, once the soup is boiling on Sauté. It should thicken within about 30 seconds to 1 minute.

Serve it as a meal

This soup works well with crusty bread or toast for dipping, or with a simple green salad alongside. For a more substantial meal, serve it with a sandwich or a plate of roasted vegetables.

Taste at the end and adjust the salt and pepper in small increments. The broth can vary in saltiness, so seasoning to taste helps the finished soup stay balanced.

Recipe notes & tips

• Wait for the Instant Pot display to read Hot before adding the onion.
• Stir frequently while sautéing so the onion and mushrooms cook evenly.
• Scrape the pot bottom clean after adding the broth to remove any stuck-on bits.
• Reserve the soup before blending if you want to keep some mushroom pieces.
• Whisk the tapioca flour into the coconut milk until smooth before adding it to the pot.
• Adjust the salt and pepper gradually after tasting the finished soup.

Variations

• Use vegetable broth: Choose it for a meat-free version.
• Choose dried thyme: Use ½ teaspoon in place of ½ tablespoon of fresh thyme.
• Make it smooth: Blend all the soup rather than reserving a portion.
• Make it chunkier: Reserve closer to 2 cups of soup before blending.
• Add extra herbs: Stir in a little more thyme to suit your taste.

Common mistakes to avoid

• Skipping the browning: Cook the onion until it starts to brown for a more developed base.
• Leaving food on the pot bottom: Scrape it clean after adding the broth and coconut milk.
• Blending everything by default: Reserve 1–2 cups first if you want a chunky texture.
• Adding tapioca flour dry: Whisk it with the coconut milk first to make a smooth mixture.
• Pouring in the thickener too quickly: Add it slowly while stirring constantly.
• Over-seasoning early: Taste once the soup is finished, then adjust salt and pepper in small increments.

How to store

Refrigerate cooled leftovers in an airtight container and use within 3–4 days. Reheat gently in a saucepan or in the microwave, stirring as it warms; add a splash of broth if it has thickened.

Frequently asked questions