Understanding Nutrition: Which soups are gluten-free?

November 9, 2025 •

5 min read

According to the Celiac Disease Foundation, a strict, lifelong gluten-free diet is the only current treatment for celiac disease. For those managing this condition or non-celiac gluten sensitivity, knowing which soups are gluten-free is essential for ensuring a warm, nourishing meal without health risks.

Quick Summary

This guide provides a comprehensive overview of how to identify and prepare gluten-free soups, detailing naturally safe options, common sources of hidden gluten, and how to adapt classic recipes with gluten-free alternatives for thickening and flavor.

Key Points

Label Reading is Key: Always check the ingredient list and allergen warnings for potential gluten sources like wheat, barley, rye, and malt when buying soup.
Beware of Hidden Gluten: Many creamy soups and some pre-made broths use wheat flour as a thickener, so always verify the thickening agent.
Embrace Naturally Gluten-Free Options: Soups made primarily from vegetables, legumes, and lean proteins in a gluten-free broth are inherently safe and delicious choices.
Substitute Smartly for Thicker Soups: Use pureed vegetables, cornstarch, arrowroot, or a gluten-free flour blend to thicken homemade soups without using wheat flour.
Prevent Cross-Contamination: Use separate cookware, utensils, and cutting boards for gluten-free ingredients to avoid accidental gluten exposure, especially in a shared kitchen.
Check Brand Specifics: Not all products from a single brand are gluten-free; for canned soups, look for specific lines or labels that indicate they meet gluten-free standards.

What Makes a Soup Not Gluten-Free?

While many soup ingredients like vegetables, meat, and broth are naturally gluten-free, gluten often appears in processed soups through thickeners, additives, or gluten-containing grains. The most common culprits are wheat flour used to make a roux for creamy soups, and grains like barley or pasta noodles in broth-based recipes. When buying pre-made soups, manufacturers may also add gluten-containing flavorings or use facilities where cross-contamination is a risk, making careful label reading essential for anyone with celiac disease or a gluten intolerance.

Reading Labels on Store-Bought Soups

Navigating the soup aisle requires vigilance. Not all products are created equal, and ingredients can change. The Food and Drug Administration (FDA) requires that products labeled “gluten-free” contain less than 20 parts per million (ppm) of gluten. Look for a certified gluten-free label or the Crossed Grain symbol for a quick and reliable indication. If no label is present, you must scrutinize the ingredient list for common gluten sources such as:

Grains: Wheat, rye, barley, malt, or triticale.
Thickeners: Modified food starch (unless explicitly labeled gluten-free).
Flavorings: Some soy sauces, spice blends, and broths can contain hidden gluten.
Additives: Malt extract, yeast extract.

Common Sources of Gluten in Soup

Cream-based Soups: Traditional cream soups like mushroom or chicken use a roux made from wheat flour for thickening.
Noodle and Grain Soups: Chicken noodle, beef barley, and minestrone are classic examples where the pasta or grains contain gluten.
Condiments and Sauces: Additions like soy sauce (unless tamari), Worcestershire sauce, or other seasonings can have hidden gluten.
Bouillon and Stock Cubes: Not all store-bought broths and bouillon cubes are guaranteed gluten-free, so always check the label.

Naturally Gluten-Free Soups

For a worry-free dining experience, focus on soups that are inherently gluten-free. The vast majority of vegetable-based soups fall into this category, as do many bean and meat stews, provided all other ingredients are verified as safe. By preparing these at home with fresh, whole ingredients, you have complete control.

Examples of safe, naturally gluten-free soups include:

Broth-Based Soups: Chicken, beef, or vegetable soups made with gluten-free broth and filled with vegetables like carrots, celery, and onions.
Legume Soups: Split pea, lentil, and black bean soups are naturally hearty and delicious options.
Creamy Vegetable Soups: Butternut squash, potato leek, or tomato soup made creamy by pureeing the vegetables themselves or using a gluten-free thickening agent.
Chili and Stews: A traditional chili or beef stew based on meat and vegetables is typically gluten-free, but always check seasoning packets for hidden gluten.
Ethnic Soups: Many Asian or Mexican soups, like tortilla soup or pho, can be made safely by using gluten-free ingredients, like rice noodles or tamari instead of soy sauce.

How to Adapt Soups for a Gluten-Free Diet

With a few simple substitutions, you can easily transform many classic soups into gluten-free versions. The key is replacing gluten-containing ingredients with safe alternatives.

Gluten-Free Thickeners and Alternatives

Instead of a wheat-based roux, consider these alternatives to create a rich, creamy consistency:

Cornstarch or Arrowroot Slurry: Whisk equal parts starch and cold water, then slowly stir into simmering soup until thickened. Arrowroot is best for non-dairy bases.
Pureed Vegetables: Blending a portion of the soup's cooked ingredients, such as potatoes, butternut squash, or chickpeas, can provide a naturally thick and creamy texture.
Gluten-Free Flour: A 1:1 gluten-free flour blend can be used to create a roux just like traditional flour. Some blends work better than others, so experiment to find your favorite.
Dairy: Cream or full-fat coconut milk can add richness and thickness.
Instant Potato Flakes: A quick and effective thickener for creamy soups.
Xanthan Gum: A little goes a long way. This additive is a concentrated thickener and binder.

Homemade vs. Store-Bought Gluten-Free Soups


Feature	Homemade Gluten-Free Soup	Store-Bought Gluten-Free Soup
Control	Full control over every ingredient.	Rely on manufacturer labeling and practices.
Thickeners	Use safe alternatives like pureed veggies, cornstarch, or GF flour.	Thickeners verified as gluten-free.
Cross-Contamination	Minimal risk, provided kitchen is dedicated GF.	Risk depends on the facility and manufacturing process.
Customization	Unlimited customization of flavor and texture.	Limited to available flavors.
Cost	Often more economical per serving.	Typically more expensive than standard soup versions.
Convenience	Requires preparation time and effort.	Quick and easy, ready to heat and eat.

Preventing Cross-Contamination

For individuals with celiac disease, preventing cross-contamination is as important as choosing gluten-free ingredients. When preparing soup at home, use dedicated gluten-free pots, utensils, and cutting boards. Be aware of shared appliances, as even a small amount of gluten can cause a reaction. For example, do not use the same colander for wheat pasta and gluten-free noodles without thorough cleaning. In a restaurant setting, always inform the server of your dietary needs and ask about preparation methods to ensure safety.

Conclusion

Navigating the world of gluten-free soups is simple once you understand the key principles of label reading, ingredient substitution, and avoiding cross-contamination. Many delicious, naturally gluten-free soups exist, and with a few easy swaps, you can adapt your favorite traditional recipes to be safe for a gluten-free diet. Whether you choose to cook from scratch or opt for a trusted store-bought brand, a comforting and nourishing bowl of soup is always an option. For more comprehensive information and support on managing a gluten-free diet, you can visit the Celiac Disease Foundation.

What are some tasty gluten-free toppings for soup?

Instead of wheat-based croutons, you can top your soup with crispy roasted chickpeas, toasted nuts or seeds, chopped fresh herbs, or a swirl of dairy-free cream. You can also use gluten-free crackers, toasted gluten-free bread cubes, or a sprinkle of shredded cheese.

Can I eat canned soup on a gluten-free diet?

Yes, but you must read the labels very carefully. Look for products specifically labeled "gluten-free" and check the ingredients for hidden sources of gluten like wheat, barley, or malt. Some brands, like Progresso Homestyle and specific varieties from Amy's Kitchen and Imagine Foods, offer gluten-free canned options.

Are potato and cheese soups gluten-free?

Potato and cheese soups can be gluten-free, but they are often thickened with a wheat flour-based roux. When making them at home, use cornstarch, a gluten-free flour blend, or pureed potatoes as a thickener. Always check the cheese and other added ingredients for hidden gluten.

How can I thicken a gluten-free soup without flour?

To thicken a soup without flour, you can puree a portion of the soup's starchy ingredients (like potatoes or beans), use a cornstarch or arrowroot slurry, or stir in instant mashed potato flakes. Using cream, coconut milk, or blending in legumes also works well.

What is the difference between "wheat-free" and "gluten-free"?

"Wheat-free" means a product does not contain wheat, but it may still contain other gluten-containing grains like barley and rye. "Gluten-free" means the product is safe for individuals with celiac disease and does not contain any gluten-containing grains above the FDA's 20 ppm limit.

Is chicken noodle soup gluten-free?

Traditional chicken noodle soup is not gluten-free because it contains wheat-based noodles. However, you can make a safe gluten-free version at home by using certified gluten-free broth and gluten-free pasta. Some canned brands now offer specific gluten-free chicken noodle options.

How can I make my own gluten-free stock for soup?

To make your own gluten-free stock, simply simmer chicken, beef, or vegetable scraps with herbs and water. This guarantees a gluten-free base and is often more flavorful and nutritious than store-bought varieties. Ensure all added herbs and spices are gluten-free.

Frequently Asked Questions

No, traditional chicken noodle soup is not gluten-free because it is made with wheat-based pasta noodles. However, you can create a gluten-free version by using certified gluten-free noodles and ensuring the broth is also free of gluten.

Effective gluten-free thickening methods include pureeing a portion of the soup's vegetables, making a slurry with cornstarch or arrowroot, or adding instant potato flakes.

Many canned soups are not gluten-free due to hidden gluten in thickeners or seasonings. To find safe options, look for brands that explicitly label their products as "gluten-free" and always check the ingredient list.

To prevent cross-contamination, use dedicated pots, utensils, and surfaces when preparing gluten-free soup, especially in a household that also cooks with gluten. Be mindful of shared colanders or cooking tools.

Regular oats are a potential source of gluten cross-contamination. If you wish to use oats, such as in a soup or as a topping, use only certified gluten-free oats to ensure safety.

Instead of croutons, try topping your soup with crispy roasted chickpeas, toasted nuts or seeds, freshly chopped herbs, or gluten-free crackers for added texture and flavor.

Making your own soup at home gives you complete control over all ingredients and eliminates the risk of cross-contamination. While store-bought options are convenient, they may be more expensive and carry a small risk of hidden gluten, even if labeled gluten-free.