When making soup recipes that call for milk or cream, you may need a dairy-free alternative for dietary restrictions or if you simply don’t have milk on hand. Thankfully, there are plenty of options for creamy, protein-rich substitutes that can provide a similar texture and richness in soups.
Why Use Milk in Soup?
Before looking at milk substitutes, it’s helpful to understand the purpose milk serves in soup recipes. Here are some of the main reasons milk is added to soups:
- Creaminess – Milk contains fat and gives a rich, creamy texture.
- Mild flavor – The subtle sweetness of milk balances and rounds out strong flavors in the soup.
- Nutrition – Milk provides protein, calcium, vitamin D, and other nutrients.
- Color – Milk lightens the color of soups slightly.
- Acidity – The proteins in milk help stabilize the pH of soups.
When choosing a non-dairy substitute, look for options that will provide a similar texture, flavor, and nutrition as milk.
Non-Dairy Milk
Non-dairy milks, such as soy, almond, oat, or coconut milk can be used 1:1 in place of dairy milk in soup recipes. Here is how each stacks up:
Soy Milk
- Creamy, smooth texture
- Protein content closest to dairy milk
- Neutral flavor
- Nutritionally similar to dairy milk
Almond Milk
- Low viscosity – thinner than dairy milk
- Mild nutty flavor
- Low protein
- Low calories
Oat Milk
- Creamy, full texture
- Subtle natural sweetness
- Higher protein than almond or coconut milk
- Low fat
Coconut Milk
- Very creamy and viscous
- Strong coconut flavor
- Low protein
- Higher fat content
Each non-dairy milk will impart its own unique qualities to your soup. Soy or oat milk have the most similar nutrition to dairy milk. For a richer, more luxurious texture, coconut milk is ideal.
Non-Dairy Creamer
Another option is to use non-dairy creamers or natural creamers:
- Coconut creamer – Thick and creamy like coconut milk
- Cashew creamer – Smooth, subtly nutty
- Almond creamer – Light texture, neutral flavor
- Oat creamer – Subtly sweet creaminess
Start with less creamer than the milk amount since these are thicker. Whisk well into simmering soups a little at a time until the desired creaminess is reached.
Nut and Seed Butters
Nut and seed butters like almond, cashew, sunflower seed, and tahini can add silkiness and body to soups.
Try whisking in 1 to 2 tablespoons nut or seed butter per 1 cup of milk the recipe calls for. Reduce other fats in the recipe slightly. The nuttiness pairs especially well in creamy tomato or pumpkin soups.
Beans and Starches
Pureed beans and starches help thicken and add body to soups.
- White beans – Cannellini or great northern beans puree well.
- Starchy vegetables – Puree cooked potatoes, sweet potatoes, carrots, or parsnips.
- Rice – For a gluten-free option, blend cooked rice into soups.
- Oats – Add a few tablespoons oatmeal and blend until smooth.
For 1 cup milk, substitute 1/4 to 1/2 cup pureed beans or grains. The starch released gives a velvety texture. Make sure the soup simmers after adding for proper thickening.
Coconut Milk
Coconut milk is rich, creamy, and lactose-free. Use full-fat coconut milk for the best texture. Start by substituting 1:1 for dairy milk. The thick coconut flavor pairs well in Thai, Indian or creamy vegetable soups.
Light coconut milk has a thinner consistency closer to non-dairy milk substitutes. It provides a milder coconut taste.
Tofu
Blended tofu makes a good vegan substitute for the protein and body milk adds to soup. For 1 cup of milk, puree 1/2 cup soft tofu with the soup liquid until smooth. Firm or silken tofu both work well.
The neutral flavor doesn’t change the soup’s taste. Use higher protein tofu for maximum nutrition. It works for both hot and chilled soups.
Vegetable Broth or Stock
Substitute vegetable broth or stock 1:1 for milk in savory soup recipes. Opt for low-sodium varieties. While it won’t mimic milk’s creaminess, broth provides liquid and enhances the flavor.
Stir milk substitutes like soy milk, oat milk or coconut milk into broth for added nutrition and richness.
Nutritional Yeast
Nutritional yeast adds vitamin B12, depth of flavor and creaminess to dairy-free soups. Whisk a few tablespoons into the pot towards the end of cooking. It has a natural cheese-like umami flavor.
Too much nutritional yeast can make soup taste bitter, so start with small amounts and adjust to taste. It works especially well in vegetable or potato soups.
Cashew Cream
For an ultra-velvety cream soup without dairy, use homemade cashew cream. Blend soaked raw cashews with vegetable broth and seasonings until completely smooth and creamy.
Keep refrigerated up to 5 days. Use cashew cream just as you would regular heavy cream or half and half in cream soups.
Hemp Milk
Hemp milk has a creamy, nutty taste perfect for adding richness to soups. With 3 grams protein per cup, it provides more protein than other plant milks. The mild flavor won’t overpower the soup.
Substitute hemp milk 1:1 for dairy milk or combine with coconut milk for extra creaminess. Shake cans well before using.
Table Comparing Milk Substitutes
| Substitute | Texture | Flavor | Nutrition |
|---|---|---|---|
| Soy milk | Creamy | Neutral | Protein |
| Almond milk | Thin | Nutty | Low calories |
| Oat milk | Creamy | Sweet | Protein |
| Coconut milk | Thick, creamy | Coconut | Healthy fats |
| Nut/seed butters | Rich | Nutty | Protein |
| Pureed beans/grains | Smooth, thick | Neutral | Fiber |
| Broth/stock | Thin | Savory | Minerals |
| Cashew cream | Velvety | Neutral | Healthy fats |
| Hemp milk | Creamy | Nutty | Protein |
Tips for Substituting
Here are some top tips for getting great results when substituting milk in soup recipes:
- Stir non-dairy milks into soups at the end of cooking so they don’t curdle or separate.
- For pureed soups, blend milk substitutes with other ingredients until completely smooth.
- If simmering causes separation, remove soup from heat and whisk or blend to re-emulsify.
- Start with less thickener like cornstarch if using coconut milk which thickens soups on its own.
- For chilled soups, opt for thicker, creamier substitutes like coconut or cashew cream.
- Add a pinch of salt when using low-sodium broths to prevent a flat taste.
- Mix different substitutes like oat milk and coconut cream for a custom creaminess.
Conclusion
From soy milk to cashew cream, the options for dairy-free and low-calorie milk substitutes in soup recipes are plentiful. Consider the protein content, flavor, and thickness you need for the specific soup.
Non-dairy milks, coconut milk, pureed beans, broth and nuts all make excellent alternatives to milk that provide richness without the dairy. With smart substitutions and cooking techniques, you can recreate the creamy textures and flavors you love in all your favorite soups.
Whether avoiding dairy, watching calories, or just out of milk, don’t let that stop you from enjoying a steaming bowl of creamy, satisfying soup. With these milk swap options, you can make any soup recipe dairy-free or lightened up while retaining the luxurious mouth-feel and savory flavor you crave.