Which Cream of soup is gluten free? Navigating Canned and Homemade Options

October 28, 2025 •

4 min read

Did you know that many conventional canned cream soups, including popular brands like Campbell's, are thickened with wheat flour, making them unsafe for those with celiac disease or gluten sensitivity? For this reason, it is crucial to understand which cream of soup is gluten free to avoid unpleasant side effects and manage a healthy diet.

Quick Summary

This guide details how to find certified gluten-free cream soups from brands like Campbell's and Pacific Foods. It explains how to identify and avoid hidden gluten in ingredients, offers simple homemade recipes using natural thickeners, and compares the pros and cons of canned versus DIY options.

Key Points

Check Labels Thoroughly: Always read the ingredient list of canned cream soups, as most contain wheat flour as a thickener.
Look for Certified GF Products: Some major brands, like Campbell's and Pacific Foods, offer certified gluten-free versions of popular cream soups, which should be explicitly labeled.
Homemade is Safest: For complete control over ingredients and to avoid cross-contamination, making cream soup from scratch is the most reliable option.
Utilize GF Thickeners: Use naturally gluten-free thickeners like cornstarch, rice flour, or pureed vegetables instead of wheat flour.
Watch for Hidden Gluten: Be mindful of hidden gluten in ingredients such as broth, spice blends, and some flavorings, which may not be obvious.
Prevent Cross-Contamination: In shared kitchens, take precautions like using separate utensils and cookware to prevent gluten transfer.
Enjoy Nutritional Benefits: A well-planned gluten-free diet can lead to improved gut health and energy levels for sensitive individuals.

Understanding Gluten in Traditional Cream Soups

Traditional cream-based soups often rely on a roux, a thickener made from wheat flour and fat, to achieve their signature creamy consistency. This means that many commercially available canned soups, like classic cream of mushroom or chicken, are not safe for a gluten-free diet. The gluten protein, found in wheat, rye, and barley, can cause significant health issues for individuals with celiac disease or gluten intolerance, ranging from digestive distress to long-term intestinal damage.

Beyond the primary thickener, hidden sources of gluten can lurk in other ingredients. Broth or bouillon cubes might contain gluten, as can certain spice blends or additives labeled simply as "natural flavoring". This makes reading ingredient lists a critical practice for anyone following a gluten-free diet.

Safe Canned and Packaged Gluten-Free Options

Fortunately, consumer demand has led many manufacturers to produce certified gluten-free versions of popular condensed and ready-to-serve cream soups. When shopping, it's essential to look for products specifically labeled "gluten-free" and ideally bearing a certification mark. These products use alternative, gluten-free starches like cornstarch or rice flour as thickeners.

Here are some brands known to offer certified gluten-free cream soups:

Campbell's Condensed Gluten Free Soups: Campbell's has introduced a specific line of gluten-free condensed soups, including cream of chicken and cream of mushroom. These products use ingredients like rice flour and modified cornstarch to provide a familiar texture without the gluten.
Pacific Foods: This brand is a favorite for many on a gluten-free diet, offering a variety of creamy soups, including creamy mushroom and creamy chicken, often found in a box rather than a can. Their recipes focus on simple, high-quality ingredients.

The Best Option: Homemade Gluten-Free Cream Soup

For ultimate control over ingredients and avoiding potential cross-contamination, making your own gluten-free cream soup is the safest and often most flavorful option. This approach allows you to tailor the recipe to your taste and dietary needs, including creating dairy-free or vegan versions.

Naturally Gluten-Free Thickening Agents Instead of wheat flour, a variety of gluten-free starches can be used to create a rich, creamy texture:

Cornstarch: A widely available and effective thickener, a cornstarch slurry can be whisked into a simmering liquid to thicken the soup.
Rice Flour: Can be used to create a gluten-free roux, similar to traditional wheat flour.
Arrowroot or Tapioca Starch: These starches provide a smooth, glossy finish to soups and work well for thickening sauces.
Pureed Vegetables: Blending cooked vegetables like potatoes, cauliflower, or white beans directly into the soup is an excellent way to add creaminess and nutritional value without any added starch.

A Simple Homemade Gluten-Free Cream Soup Base

This versatile recipe can be adapted to make cream of chicken, mushroom, or any other flavor.

Melt 3 tbsp of butter (or olive oil for dairy-free) in a saucepan over medium heat.
Sauté your desired aromatics and vegetables, such as finely chopped mushrooms, onions, or celery.
Whisk in 3 tbsp of rice flour or cornstarch and cook for one minute to create a roux.
Slowly whisk in 1.5 cups of gluten-free broth (chicken or vegetable) until the mixture is smooth.
Stir in 1 cup of milk or milk alternative (such as almond or unsweetened coconut milk).
Bring to a simmer, stirring constantly, until the soup thickens. Add seasoning to taste.

Comparison of Homemade vs. Canned Gluten-Free Cream Soups


Feature	Homemade Gluten-Free Cream Soup	Certified Canned Gluten-Free Cream Soup
Cost	Often more economical, especially when making a larger batch.	Typically more expensive than conventional, gluten-containing canned soup.
Ingredients	Full control over every ingredient; allows for organic, local, and low-sodium choices.	Limited control; relies on manufacturer's ingredients, which may include additives.
Customization	Easily adjustable for dietary needs (dairy-free, low-sodium) and flavor preferences.	Pre-determined flavor profile; difficult to modify beyond adding spices.
Convenience	Requires preparation time for chopping, cooking, and thickening.	Quick and easy; heat and serve immediately.
Cross-Contamination	Minimal risk if cooked in a dedicated gluten-free kitchen environment.	Zero risk if properly certified and packaged, but some worry about manufacturing facilities.
Taste	Fresh, vibrant flavors; can be highly personalized.	Consistent flavor, but may have a canned or processed taste.

Conclusion

While many traditional canned cream soups contain gluten, safe and delicious options are readily available for those managing celiac disease or gluten sensitivity. Brands like Campbell's and Pacific Foods offer reliable certified gluten-free alternatives for convenience, but the freshest and most customizable solution is always to create your own at home. By understanding which thickeners to avoid and which ones to use, you can enjoy rich, creamy, and flavorful soups that support your nutritional needs. For more comprehensive information on celiac disease management, consult the Celiac Disease Foundation.

Frequently Asked Questions

No, the standard Campbell's cream of mushroom soup contains wheat flour as a thickener and is not gluten-free. However, Campbell's offers a specific line of certified gluten-free cream of mushroom soup.

Effective gluten-free thickeners include cornstarch, rice flour, arrowroot powder, or tapioca starch. You can also puree cooked vegetables like cauliflower or potato for a naturally creamy consistency.

Yes, you can substitute dairy milk with unsweetened almond, coconut, or soy milk. Use olive oil or a dairy-free butter alternative in place of butter for the roux.

Yes, checking broth is important because some brands of broth or bouillon may contain hidden gluten. Always look for broth specifically labeled "gluten-free" to be safe.

No, modified food starch can be derived from wheat. Unless the product is explicitly labeled "gluten-free" and states the starch's source is safe (e.g., corn), you should avoid it.

To prevent cross-contamination, use dedicated gluten-free cutting boards, pans, and utensils. If sharing a kitchen, ensure all cooking surfaces are thoroughly cleaned before preparing your meal.

For individuals with gluten sensitivities or celiac disease, a gluten-free diet can significantly improve gut health, reduce inflammation, alleviate digestive issues like bloating and gas, and increase energy levels.

Yes, Pacific Foods is a brand that offers several ready-to-serve, certified gluten-free creamy soups, such as creamy mushroom and creamy chicken, often available in cartons.