What Cream of Soup is Gluten Free? A Guide to Safe Brands and Homemade Alternatives

A significant number of traditional condensed soups are not gluten-free because they use wheat flour as a thickener. For individuals with celiac disease or gluten sensitivity, understanding what cream of soup is gluten free? is essential for safely enjoying recipes from casseroles to sauces and, of course, a warm bowl of soup. This guide explores certified brands and easy homemade options to help you navigate your choices with confidence.

Quick Summary

This guide provides essential information for finding safe cream of soup options for a gluten-free diet. Learn how to read labels for certification, identify trusted brands, and avoid hidden gluten. Recipes and substitutes for creating delicious, homemade alternatives are also explored.

Key Points

• Read Labels Carefully: Always check for a 'gluten-free' certification and explicitly listed wheat, as other gluten grains like barley and rye may not be highlighted as allergens.

• Look for Certified Brands: Trust brands that carry gluten-free certification, such as specific varieties from Campbell's, Pacific Foods, and Amy's Kitchen.

• Make Your Own: For complete ingredient control and freshness, prepare homemade condensed cream soup using gluten-free flour blends, cornstarch, or rice flour as thickeners.

• Avoid Hidden Gluten: Be cautious of ingredients like malt, unspecified natural flavors, and modified food starch, which could contain gluten if not certified safe.

• Beware of Cross-Contamination: If you are highly sensitive, voluntary 'may contain' warnings on product labels indicate a risk of cross-contamination from shared manufacturing equipment.

• Use Safe Thickeners: Cornstarch and gluten-free flour blends are reliable alternatives to traditional wheat-based roux for achieving a thick, creamy consistency.

• Check All Ingredients: Always double-check ingredient labels on products like broths and seasonings to ensure all components are gluten-free, as hidden gluten can appear in unexpected places.

Navigating the Labeling of Gluten-Free Soups

Finding safe, gluten-free cream of soup requires a careful eye for food labels. While the FDA defines "gluten-free" as containing less than 20 parts per million (ppm) of gluten, checking for specific certifications and scrutinizing ingredient lists is the most reliable approach. The law mandates that food labels must emphasize the presence of major allergens, including wheat, though other gluten-containing grains like barley and rye may not be highlighted in the same way.

Understanding Certifications and Ingredients

To ensure a product is safe, look for certifications from reputable third-party organizations. The Gluten-Free Certification Organization (GFCO), for example, certifies products that contain less than 10 ppm of gluten, offering a greater level of assurance. Beyond the certification symbol, here are some label reading tips:

• Look for 'Gluten-Free': This claim on packaged foods is regulated by the FDA, signifying the product meets the <20 ppm standard.
• Read the 'Contains' Statement: Check for allergens listed below the ingredients. If 'wheat' is present, the product is not gluten-free.
• Scrutinize the Ingredient List: Be vigilant for sources of hidden gluten. Common offenders include modified food starch, malt, and natural flavors, unless the label specifies they are from gluten-free sources.
• Avoid 'May Contain' Warnings: While not required by the FDA, these voluntary labels indicate a risk of cross-contamination from manufacturing, which can be a concern for those with high sensitivity.

Store-Bought Gluten-Free Cream of Soup Brands

Several food manufacturers have recognized the need for gluten-free options and offer safe, certified products. This makes preparing gluten-free dishes like casseroles significantly easier.

A List of Gluten-Free Soup Brands:

• Campbell's® Gluten Free Condensed Soups: The company offers both a Gluten Free Cream of Chicken and a Gluten Free Cream of Mushroom soup, formulated with rice flour and modified cornstarch instead of wheat flour.
• Pacific Foods: This brand is known for its organic and natural products, including a variety of gluten-free soups and broths.
• Progresso: Certain varieties, such as the Vegetable Classics Creamy Mushroom Soup, are labeled as gluten-free and vegetarian. Always check the specific product label as not all Progresso soups are safe for a gluten-free diet.
• Amy's Kitchen: Offers organic, vegetarian, and gluten-free soups, many of which are also dairy-free. Options like their Mushroom Bisque with Porcini or Cream of Tomato are examples.
• Kettle & Fire: Specializing in bone broths and soups, all of their products are gluten-free, including their Mushroom Bisque Keto Soup.

The Versatility of Homemade Gluten-Free Cream Soup

For those who prefer full control over their ingredients or simply can't find a suitable store-bought option, making your own condensed cream of soup is a simple and rewarding process. It also allows you to control sodium and avoid preservatives. The key is substituting wheat flour with a gluten-free thickener.

Common Gluten-Free Thickeners and Ingredients:

• Thickeners: Use gluten-free all-purpose flour blends, cornstarch, or tapioca starch to create a roux-like base for your soup. A slurry of cold water and cornstarch is a popular and effective method.
• Liquid Base: Ensure your chicken, vegetable, or beef stock is certified gluten-free to avoid hidden sources of gluten.
• Milk/Cream: Use dairy milk, heavy cream, or a dairy-free alternative like unsweetened almond or cashew milk to achieve creaminess.
• Flavoring: Use a mix of sautéed onions, garlic, mushrooms, and herbs like thyme and poultry seasoning to build a rich flavor profile.

Comparison: Store-Bought vs. Homemade Gluten-Free Cream Soup

Feature	Store-Bought GF Soup	Homemade GF Soup
Convenience	Very high; ready to use from the can.	Requires preparation time, including chopping and cooking.
Cost	Typically more expensive than standard versions, but varies by brand.	Generally more cost-effective, especially when buying ingredients in bulk.
Ingredient Control	Limited control over sodium, additives, and specific ingredients.	Full control over every ingredient, including salt levels and allergens.
Flavor	Consistent, often recognizable flavor profiles (like classic Campbell's).	Can be customized and adjusted to taste, often resulting in richer flavors.
Availability	Available at many grocery stores, but GF varieties may be less common.	Dependent on having the necessary ingredients on hand.

Recipe: Simple Homemade Condensed Cream of Mushroom Soup

Here is a straightforward recipe for a delicious and versatile gluten-free condensed soup replacement. This recipe uses cornstarch for a thick, creamy consistency.

Ingredients

• 1 tbsp olive oil
• 1 shallot, finely chopped
• 8 oz button mushrooms, finely chopped
• 2 tbsp unsalted butter or vegan butter
• 2 tbsp cornstarch
• 1/2 cup milk of choice (e.g., dairy, almond, or cashew)
• 3/4 cup gluten-free chicken or vegetable broth
• 1/4 tsp salt
• 1/4 tsp pepper
• 1/4 tsp onion powder
• 1/8 tsp garlic powder

Instructions

1. Sauté Vegetables: Heat olive oil in a medium saucepan over medium heat. Add chopped mushrooms and shallots and cook for 5-7 minutes, until the mushrooms have released their liquid and softened.
2. Create Slurry: While the vegetables cook, whisk together the milk and cornstarch in a small bowl until completely smooth.
3. Combine and Simmer: Add the butter, broth, and seasonings (salt, pepper, onion, garlic) to the saucepan with the cooked vegetables. Bring to a simmer.
4. Thicken: Slowly whisk in the milk and cornstarch slurry. Continue to whisk constantly for 3-4 minutes, or until the soup bubbles and thickens to your desired consistency.
5. Use or Store: Remove from heat. Use immediately in a recipe or let it cool before refrigerating for up to one week.

Conclusion: Finding Your Gluten-Free Soup Solution

Whether you rely on trusted store-bought brands or prefer to make your own, plenty of delicious, safe options exist for gluten-free cream of soup. By understanding how to read labels, looking for certifications, and knowing which brands to trust, you can confidently choose a ready-made product. Alternatively, a homemade version offers complete control over ingredients and taste, often resulting in a fresher flavor profile and healthier final dish. With this information, enjoying your favorite creamy recipes while adhering to a gluten-free diet is simple and satisfying. For more information on safely navigating a gluten-free lifestyle, refer to resources like the Celiac Disease Foundation.

Frequently Asked Questions

Is regular Campbell's Cream of Mushroom soup gluten free?

No, standard Campbell's Cream of Mushroom soup is not gluten-free because it contains wheat flour as a thickener. However, Campbell's offers a specific 'Gluten Free' version of this soup.

What is used to thicken gluten-free cream of soup instead of wheat flour?

Gluten-free cream soups and recipes use thickeners such as cornstarch, rice flour, or other certified gluten-free flour blends to achieve a thick, creamy consistency without using wheat.

Can I use cornstarch as a substitute thickener in homemade cream soup?

Yes, cornstarch is an excellent gluten-free thickening agent. It should be mixed with a cold liquid (like milk or broth) first to form a slurry before adding to your soup, to prevent lumps.

Are all Progresso soups gluten-free?

No, not all Progresso soups are gluten-free. Some varieties, like their Vegetable Classics Creamy Mushroom Soup, are specifically labeled as gluten-free and vegetarian. It is essential to always check the specific product's label for gluten-free certification.

What should I look for on a label to confirm a soup is gluten-free?

For packaged products, look for a clear 'gluten-free' claim, which indicates it contains less than 20 ppm of gluten. You should also check the ingredients list and look for a third-party certification symbol like the GFCO mark, which assures even lower gluten levels.

Is it safe to buy a soup that says 'made in a facility with wheat'?

For individuals with celiac disease or severe gluten sensitivity, it is best to avoid products with a 'made in a facility with wheat' or 'may contain wheat' warning. These labels indicate a risk of cross-contamination during manufacturing.

Can I use dairy-free milk in a homemade gluten-free cream of soup recipe?

Yes, many recipes for homemade gluten-free cream soups can be made dairy-free by substituting the milk or cream with a plant-based alternative, such as unsweetened almond, cashew, or coconut milk.