Warm up this fall and winter with these delicious and unique dairy free and gluten free instant pot soup recipes! We’ve gathered 40 allergy friendly soups together in this post for you to enjoy. Every soup linked here is dairy free and gluten free, with lots of paleo, vegan, keto, and nut free options.

Hey friends! The weather has gotten chillier lately (we got our first snow of the season last night and today) and we’re changing our dinners from fresh and light meals to warmer comfort foods, like casseroles and soups.
We decided to celebrate the start of chillier weather here with an Instant Pot soup roundup! We gathered 40 unique dairy free and gluten free Instant Pot soup recipes from great food bloggers for you to try!
Each recipe in this roundup is gluten free and dairy free, with lots of paleo/Whole30, low carb, keto, vegan, soy free, and nut free options. There’s a soup here for everyone!
Since there are 40 different soup recipes here, you’ll have plenty of Instant Pot soup recipes to carry you through the fall and winter months. Bookmark this page to come back to it often!
Dairy Free and Gluten Free Instant Pot Soup Recipes
Dive in to these amazing Instant Pot soup recipes! We have traditional standbys (like cream of mushroom and beef stew) as well as unique recipes, like cioppino, pozole, and African pepper soup. We have a soup recipe here for nearly every taste and special diet!
Gluten Free Instant Pot Pumpkin Chili (Bean Free)
Chilly evenings call for a hot and filling bowl of chili! Our Instant Pot Pumpkin Chili is easy to make, gluten free, dairy free, and healthy. It’s also lower in acid than most chili recipes and has no beans so it’s perfect for sensitive tummies.
Instant Pot Chicken and Rice Soup (Gluten Free)
Our Instant Pot Chicken and Rice Soup is the ultimate allergy friendly comfort food! Our delicious soup recipe is gluten free, dairy free, and soy free. It’s perfect for chilly winter evenings and makes a big enough batch for leftovers.
Dairy Free Instant Pot Cheeseburger Soup
This comforting and hearty cheeseburger soup is made in the Instant Pot and is completely dairy free and gluten free. This is great as a stand-alone meal or alongside cornbread or roasted root vegetables.
Creamy Chicken Corn Chowder (Instant Pot & Slow Cooker)
This delicious Creamy Chicken Corn Chowder is the ultimate allergy friendly comfort food! It can be cooked in both the Instant Pot and the slow cooker/CrockPot, plus it’s dairy free and gluten free.
Creamy vegan mushroom soup (Stove or Instant pot)
Creamy vegan mushroom soup is great to consume during those harsh winter months, its filling and low fat/carb and tasty too.
Whole30 Beef Stew {Instant Pot, Slow Cooker}
Need a quick, easy, and hearty dinner that the whole family will love? This Whole30 Beef Stew is the best stew you can whip up in under 90 minutes.
Keto Instant Pot Clam Chowder (dairy-free, potato-free, Whole30)
A classic, comfort food soup gets a low-carb makeover with some added veggies that will fool you into thinking they're heavy cream and potatoes!
30-Minute Leek and Potato Soup
The whole family will love this creamy & comforting leek and potato soup! Made with 6 ingredients, takes only 30 minutes to cook, and has so much developed flavor.
Instant Pot Goulash {Gluten-Free, Paleo, Keto}
You will love this easy Hungarian style Instant Pot Goulash recipe.
Instant Pot Tortilla Quinoa Soup Recipe
This Easy Vegetarian Instant Pot Tortilla Quinoa Soup Recipe is a delicious vegetarian, gluten-free version that is filled with fiber and protein
Instant Pot Chicken Soup | Soothe the Soul and Beat the Flu
Quick, simple, and nutritious Instant Pot Chicken Soup with chopped veggies. Mom approved belly warming soup to help beat the cold and flu season!
Lemon Lentil Soup (Instant Pot or Stove Top)
This Lemon Lentil Soup can be done on the stove or Instant Pot. Both versions are simple and quick. The soup is light, healthy, and delicious! It's also vegan and gluten-free.
Instant Pot Ham and White Bean Soup {No Presoaking Dry Beans}
Smoky ham and white bean soup made easy in the Instant Pot, no need to pre-soak the beans.
Instant Pot Tomato Basil Soup - quick, easy, healthy!
Quick, easy, and healthy, this instant pot tomato basil soup is a fabulous lunch option.
Instant Pot Butternut Squash Soup
Instant Pot Butternut Squash Soup is delicious, creamy, cozy, and easy soup to make. It is also vegan and gluten-free but will appeal to everyone.
Instant Pot Pozole Mexican Soup with Hominy
Spicy and flavorful Instant Pot Pozole Soup is easy to make and cooks fast! Enjoy this family favorite meal in a quarter of the time it takes to cook on the stovetop.
Instant Pot Turmeric Cauliflower Potato Soup
Creamy, colourful, and delicious! Turmeric brings a bright, earthy flavour to this gluten-free and vegan Instant Pot cauliflower and potato soup recipe.
Instant Pot Corn Chowder With Sweet Potato
Instant Pot Corn Chowder with Sweet Potato is such a tasty and healthy soup recipe
Instant Pot Sweet Potato Coconut Soup
An Instant Pot vegan soup recipe featuring vibrant orange sweet potatoes and creamy coconut milk. Delicious, healthy, and easy to make.
African Pepper Soup {Gluten-Free, Paleo, Keto}
African Pepper Soup It only takes a few everyday ingredients and minimal effort to whip up this popular African Pepper Soup.
Instant Pot Hoppin' John Soup
Hoppin' John is a Southern tradition for New Year's Day, but we like it whenever there's a chill in the air. Use your Instant Pot for a fast, hearty meal.
Instant Pot Argentinian Beef Stew (Carbonada Criolla)
A hearty and comforting dish, Instant Pot Argentinian Beef Stew (Carbonada Criolla) is replete with tender beef, vegetables, herbs, and dried apricots.
Instant Pot Pho Ga (Vietnamese Chicken Noodle Soup) Recipe
Pho Ga, classic Vietnamese chicken noodle soup made easy in the pressure cooker. Authentic tasting pho at home, as good as your favorite Vietnamese restaurant.
Instant Pot Vegan Enchilada Soup
Instant Pot Vegan Enchilada Soup with Quinoa, walnuts, mushrooms. Pressure Cooker Bean-free Vegan Quinoa Chili with Homemade Enchilada seasoning
Instant Pot Keto Zuppa Toscana (dairy-free, potato-free, nut-free)
Your family will love this hearty and nourishing Instant Pot Keto Zuppa Toscana that's loaded with veggies, dairy-free, and nut-free (no cashews!). It's even proven to be a favorite for picky eaters!
Keto Bone Broth Instant Pot Recipe
Fast and easy, this homemade Keto Bone Broth made in an Instant Pot is filled with an unbelievable huge amount of health benefits one soup can offer.
Instant Pot Ground Lamb Soup (Gluten Free)
Try this Instant Pot Ground Lamp Soup to change up your dinners! An easy and healthy meal, this gluten free recipe uses ground lamb, white beans, and a bunch of veggies and herbs. Cooks in no time in a pressure cooker!
Carrot Ginger Soup - Yummy Mummy Kitchen
An easy creamy carrot ginger soup with coconut milk and blended in the Vitamix. This carrot soup is vegan, gluten free, and paleo.
Mung Bean and Coconut Curry
This easy vegan curry is packed with Indian flavours, coconut milk, cilantro, and lime. It's incredibly easy and can be made in the Instant Pot or on the stove top.
Unstuffed Cabbage Roll Soup – Easy Low Carb Keto Meal
This unstuffed cabbage roll soup packs all the flavor of cabbage rolls, and it can be made easily in the instant pot, slow cooker or on the stove. It’s the perfect low carb keto dinner because it’s hearty, full of vegetables and fuss-free.
Instant Pot Vegan Split Pea Soup
Vegan Split Pea Soup - flavorful, hearty soup made quickly and easily in the Instant Pot. Serve it up with smoky tempeh crumbles and a slice of crusty bread. Craveable comfort food!
Instant Pot Stuffed Pepper Soup - Pressure Cooker Stuffed Pepper Soup
A fuss-free recipe for Instant Pot Stuffed Pepper Soup using 2 secret ingredients. Full of flavors this hearty pressure cooker soup is the perfect weeknight meal!
Chickpea Tomato Soup Recipe for Your Instant Pot
This delicious and creamy chickpea tomato soup is quick to make in the Instant Pot. You can also make this on the stovetop (instructions in notes). Naturally gluten and dairy free, you can make this soup vegan easily.
Kielbasa Sausage Vegetable Soup
Kielbasa sausage has deep savory garlic flavor which adds a ton of flavor to this healthy vegetable soup! This recipe is super easy and PACKED with veggies!
Keto Instant Pot "Cheesy" Zucchini Soup (dairy-free, nut-free, Whole30, vegan)
This nourishing Instant Pot soup recipe is picky eater-approved, nut-free, vegan, vegetarian, and keto/low-carb, too!
Paleo Instant Pot Cheeseburger Soup
This Instant Pot Cheeseburger Soup has all of my favorite cheeseburger flavors -- tangy mustard, tart pickles, and a creamy tomato sauce to bring it all together. Nutritional yeast adds a "cheesy" kind of flavor that I love
Chicken Coriander Soup - Instant Pot
A flavorful and healthy soup with chicken, lots of fresh cilantro, cabbage and carrots packed with nutrients.
Gluten free + Vegan Vegetable Thai Curry noodle Soup In Instant Pot
If you wish to start this New Year with some clean eating then you should try this Instant Pot Vegan + GF Vegetable Thai Curry Noodle Soup.
Caldo de Res in Instant Pot
Hearty, meaty and just simply delicious Caldo de Res in Instant Pot will warm your body and soul. Mexican beef soup in your pressure cooker!
Instant Pot Ramen Noodles (Stovetop Option) | 21 Day Fix Ramen Noodles (Gluten-free/Dairy-free)
This yummy Instant Pot Ramen Noodles soup is a healthier, 21 Day Fix approved version of everyone’s favorite dorm room dinner!
Sweet Potato-Chestnut Soup with Sage and Bacon – (Paleo; Whole30; with Instant Pot option)
This beautiful soup is for those who love the deep, strong flavors of winter, to warm us through. Rich comfort food: Sweet Potato-Chestnut Soup with Sage and Bacon!
Instant Pot Cioppino Seafood Stew
Make this easy Cioppino Seafood Stew in your Instant Pot for your new favorite Cioppino Recipe. It is low carb and full of flavor.
Instant Pot Three Sisters Soup Recipe (Vegan + Gluten-Free) — MOON and spoon and yum
This Instant Pot Soup is my spin on a Three Sisters Soup. This easy, healthy and delicious version uses crookneck squash, pinto beans, sweet corn, and the beautiful flavor of sage to tie it all together!


Sarah Jane Parker is the founder, recipe creator, and photographer behind The Fit Cookie which she founded in 2011. Sarah is based in Wyoming and has been managing food allergies for herself and her 2 children for over 20 years. Sarah was also a certified personal trainer for 12 years, as well as a group fitness instructor, health coach, running coach, and fitness nutrition specialist.
Yum!! I’ve been searching for Dairy free recipe for my son, trying my best to make him used to healthy foods.Thanks for sharing!
They’re mouth watering! I love soups! Thank you for sharing!
Thanks for stopping by!
Could pumpkin be used in place of the butternut squash in this recipe? I have some roasted pumpkin in the freezer and I have heard that pumpkin and butternut squash can be interchanged sometimes.
Hi Blossom, you should be able to use pumpkin in the recipes that call for butternut squash, since it’s soup and not baked recipes it should be easy to swap those out 🙂
I recently found out that my parents have an instant pot! Looking forward to trying out those soups!
Awesome!! Some of these look so mouthwatering, I’ll definitely be making some of these this fall as well 🙂
Wow! What a great round-up! So many awesome choices! Thank you so much for including a few of mine!
Thank you for letting me include one of your recipes Lindsey!
Thanks so much for including my Three Sisters Soup in this fabulous round-up!
You’re welcome! Thank you for letting me include it 🙂
What an exciting collection of Instant Pot soup recipes! I love the wide variety… and the global options you’ve brought us. Thanks for including my Argentinean Carbonada Criolla!
Thank you Tamara!