Comfort foods usually come packed full of gluten and thick creamy dairy….. Yes, I’m complaining because that sounds delicious and we can’t eat it. It’s a crime against humanity, but don’t worry I have a solution. I have 10 comfort filled fall soup recipes that are gluten free and dairy free! Comfort food for the whole family all fall and winter season long! My gluten free and dairy free family loves these recipes and I make sure to keep them cheap! Living on less than $3000/month comes with challenges but we make sure that no one ever sacrifices health no matter the budget! These 10 fall soup recipes will be the perfect mix of comfort, budget friendly, safe and easy for every family!
Why Soup Season Is Perfect for Allergy-Safe Eating
Soup season is every moms dream. Soup for dinner means less dishes, more money saved, less cooking time and bellies full! These fall soups have become more than easy dishes for cold weather, they are traditions now! We all look forward to eating our favorite soups and wearing our favorite sweaters! With the holidays coming up these soups can be perfect to add to any holiday spread! Check out my guide on how to make the best thanksgiving menu for families with allergies and include these soups as one of your sides!
Tips for Making Fall Soups Allergy-Safe Without Losing Flavor
I find that a lot of soups out there have a lot of dairy and gluten! Heavy cream, cheese and tortelli are some popular ingredients that make them easy NO’s for our family. The easiest thing I do when substituting those particular ingredients into comfort soups is…. OMIT them! Yep, that’s right! Not every fall soup recipe NEEDS those things!
Some tips to make your soup creamy without all the dairy or expensive substitutes are soy milk and Banza protein noodles!
TIP #1: Soy milk gives is a creamier consistency with all that fat without the added costs.
TIP #2: Banza Chickpea noodles make any soup X2 creamier because of the starch and what they are made of! I won’t make chicken noodle soup without these!
TIP #3: Hot sauce helps get rid of any sweetness that dairy free milk can bring to a soup.
TIP #4: If the recipe calls for gluten free flour, it is to thicken it. A cheaper option of it you’re out of flour is to add some cornstarch to the soup until you get the desired consistency.
TIP #5: Don’t be afraid to experiment! It is hard to mess up a soup so experiment with different vegetables and seasoning to make it your own or more to your kiddos tastes! TIP #6: Meat sometimes is too expensive and not in our budget, I usually do a broth based soup and double the veggies and just omit the meat to save us some money while still getting a filling soup!
The Cozy Line-Up — 10 Allergy-Safe Fall Soup Recipes
Chicken Noodle Soup
Homemade chicken noodle is the most classic and comforting fall soup recipe for me. Every member of my family enjoys this from the youngest member to the oldest. I have such good memories as a kid of mom making her homemade chicken noodle soup with homemade noodles. My mouth waters just thinking of cold fall days and a warm cozy soup. This recipe is my favorite for gluten free egg noodles (Gluten-Free Egg Noodles – Mama Knows Gluten Free) and it is so easy. Granted it does take some extra time so if you don’t have any to spare make sure you choose Banza Chickpea Noodles for this soup! They add the perfect creaminess to a classic chicken noodle soup! This one will be a fall soup recipe your kids remember for years to come!
Ingredients:
2 c. water
2 tsp chicken bullion
1 bag of frozen peas and carrots
1 tsp salt
½ tsp pepper
2 stalks of chopped celery
2 chicken breasts or one can of canned chicken
1 box Banza Chickpea Gluten Free Noodles
Instructions:
- Start by boiling the chicken breasts and shredding them when cooked if not using canned chicken.
- Keep the water that the chicken breasts are cooked in, measure 2 cups of it and add the bullion.
- Add the rest of the ingredients into the same large pot and cook unti noodles are done and veggies and warmed through.
- Serve hot
Hearty Taco Soup
I remember as a kid, before I had my allergies dumping sour cream and cheese into this soup and eating it like a dip with tortilla chips, yummm. I still do the same now sometime with some dairy free substitutions, but no matter how you eat it this fall soup recipe will satisfy your craving! This one is vegan but you can add ground beef or turkey to beef it up even more!
Ingredients:
1 can black beans (washed and rinsed)
1 can pinto beans (washed and rinsed)
1 can corn (with the juice)
1 can diced green chilis (with the juice)
1 ½ c. chicken broth
1 c. cooked rice
1 tsp cumin
1 tsp chili powder
1 tsp garlic powder
1 tsp salt
1 tsp pepper
1 lime sliced
Instructions:
- Cook rice (and meat if you’re adding it)
- Dump everything into the same pot, stir occasionally and cook until boiling for 5-8 min.
- Serve and add lime juice to taste
White Chicken Chili
This has been one of my very favorite recipes that I have found since discovering my food allergies. This is super easy to cook for a crowd and is cheap! This is one of those recipes that I just omit the dairy. I don’t add cream cheese, but you can and use a dairy free cream cheese instead. If you add avocado as a topping it gives it the creaminess that the cream cheese would for half the price! Perfect for the whole family!
Cream Chicken and Rice Soup
This is such a classic cozy fall soup recipe, it will warm you up even on your coldest day! This recipe is one of my families favorite when we want a soup that tastes like our favorite crockpot meal! This recipe isn’t gluten free or dairy free but here are some substitutions I have used that give even better results than the OG!
Substitutions:
Butter——- dairy free butter or margarine
All purpose flour—– gluten free flour
Half and half——- equal amount of soy milk
Soy sauce——– liquid aminos
Creamy Parmesan Italian Sausage Soup
This is fall soup recipe is great if you’re looking to try something new this season! The sasuage in this soup gives it the best flavor and it makes for great leftovers! I feel so Italian when I eat it haha. This recipe can be a bit spicy so keep that in mind when choose a sausage and thinking about your family! This recipe again will need some subs but I have had great results using the substitutions below!
Heavy cream ———- ½ c. soy milk + 1 stick dairy free butter
Grated Parmesan ——- omit
Potato Soup
Nothing says cozy soup like a creamy potato soup! I love this recipe that I found that has no dairy in it, takes 30 minutes and costs $5 to make for a large crowd! My toddler can easily enjoy the potaoes from this soup, which makes it easy to prepare for everyone in my family! I love adding the bacon and chives on top. It ends up tasting just like a baked potato as a soup!
The Best Beef Stew
Beef stew is just something is screams fall soup to me. It’s hearty and healthy with the filling means and plentiful amount of veggies in it! It’s easy to pick out things if you’re kid is picky but also a great way to expand their flavor pallet since it is bursting with flavor and textures. This soup takes a little longer to make, but is still easy. Just be sure to plan ahead when making this soup for dinner. You don’t need many substitutions on this fall soup recipe besides gluten free flour if you’re avoiding gluten and dairy! I have an allergy to tomatoes so I omit the tomato paste and get great results every time!
Egg Roll Soup
This fall soup recipe puts a spin on a cozy night! Its like Chinese takeout in a soup! It’s the perfect gluten free soup because it is the egg roll without the wrapper! My family loves this soup and it spices up our soup rotation in the fall! No subs are needed for this recipe! Try it out with any of your favorite veggies or additions that you’d love in an egg roll!
Creamy Cajun Potato Soup
This soup is bursting at the seams with cozy vibes and flavor! We love the flavor of this soup and how cheap it is to make! It’s full of veggies which means is it nourishing for you and the potatoes and creaminess of the soup will keep you full! It’s the ultimate comfort food. You’ll need a couple of substitution for this recipe!
Heavy whipping cream——— ½ c. soy milk + ½ cube of dairy free butter
Cheddar cheese———– omit
Roasted Butternut Squash Soup
I had never even tried butternut squash soup till a couple of years ago when tomato soup was no longer an option! I love pairing this with a grilled sandwich, it makes for the perfect cozy fall meal! I love the balance between sweet and savory in this soup that I find kids love!
Budget-Friendly Tips for Soup Season
I really think that making one of these fall soup recipes for dinner can save you tons of money and time! Soup is already usually super cheap but to make it even cheaper and convenient here are some of the most delicious ways to save money.
-Buying dry beans
-Using frozen veggies makes for an easy dump and cook and is cheaper than fresh but still just as good for you
-Stock up on soup must haves when they go on sale. Things I like to keep stocked in my pantry during soup season are:
Gluten free noodles
Cans of chicken broth or bulk powder chicken bullion
Canned Beans
Corn meal for some corn bread on the side
Spices I use frequently in my favorite soups
Potatoes
Onions
Canned green chilis
-Cook soups in large bathes and freeze for later for an easy quick cozy dinner
How to Store, Freeze, and Reheat Allergy-Safe Soups
Keeping your allergy-safe soups fresh and ready to enjoy later is simple with the right steps. First, let your soup cool safely — no leaving it out for hours! I like to portion mine into small, shallow containers so it cools quickly and evenly. Label everything with the name and date (trust me, future you will thank you). For freezing, choose airtight, BPA-free containers or silicone freezer cubes to prevent freezer burn and cross-contamination. When it’s time to reheat, thaw in the fridge overnight or use the defrost setting on your microwave. Always heat thoroughly and stir well to ensure even warmth. My go-to tools are a quality stockpot for reheating and sturdy freezer-safe containers that seal tightly — they’ve been game changers in my kitchen. (Affiliate note: I’ve linked my favorite soup containers and pots that make this process easy and safe!)
Finding Comfort and Connection in Every Bowl
A cozy fall soup has really become ritual and tradition in my family! We all get excited about the cold weather and delicious meals we get to start eating again. We even use a lot of these recipes to host large extended family events on a dime. These cozy fall soup recipes are easy ways to bring people together, nourish them and warm their hearts all winter and fall long! Be sure to save this post so you can try all of our families favorites and start making traditions of your own?
I’d love to hear any cold weather rituals or traditions your family has!
