• Creamy Leek Soup Recipe (Dairy-Free, Paleo)

    This Creamy Leek Soup recipe is one of my all-time favorite soups! It’s so silky smooth and creamy even though it’s dairy-free.

    You'll never believe this Creamy Leek Soup Recipe is dairy-free and so incredibly flavorful! It's also paleo, gluten-free, and Whole30. | StupidEasyPaleo.com

    The autumn months are here. Longer nights. Colder days. It’s getting to be soup weather.

    Truth be told, I’m a soup fiend and eat it all year round. My favorite way to start the day is with a comforting, warming bowl of soup packed with veggies and protein.


    How I Make This Creamy Leek Soup

    The method is so simple…simmer some aromatics and veggies together with nutrient-packed bone broth – homemade or high-quality pre-made. Then, add some coconut milk – or your non-dairy milk of choice) for creaminess – then blend.

    The cauliflower itself adds body and a creamy texture. I know it sounds crazy, but it’s true.

    Recently, I updated this recipe with new photos, and I added instructions for the Instant Pot!

    Y’all know I love my savory, non-breakfast breakfasts, and this Creamy Leek Soup recipe is no exception. I often eat it for breakfast.

    What Do Leeks Taste Like?

    First of all, you may be wondering what a leek is.

    It tastes like a mild green onion. And it looks like a green onion on steroids! Leeks are generally quite long, dark green on the top and white on the bottom. They have a really mild onion flavor and completely melt into this soup.

    You'll never believe this Creamy Leek Soup Recipe is dairy-free and so incredibly flavorful! It's also paleo, gluten-free, and Whole30. | StupidEasyPaleo.com

    My one caution about leeks is that they can be quite sandy inside. You’ll want to cut off the root end and dark green tops, split the leek lengthwise, and wash between the “leaves” to remove any dirt.

    This Creamy Leek Soup recipe is modeled after vichyssoise, a silky soup made with potatoes and cream. My friend Claudette introduced it to me years ago. When she told me the ingredients, I was shocked to learn it didn’t have potatoes at all.

    Nope. Instead, it’s made with…


    When I served this to my unsuspecting taste testers and asked them to pinpoint the ingredients, they could not guess cauliflower. Haha…fooled them big time! A traditional vichyssoise is served cold, and while you could do that, I like this Creamy Leek Soup recipe better warm.

    Topping Ideas For This Creamy Leek Soup

    And for an extra added special touch, I like to sprinkle mine with some Bacon Gremolatapan-crisped Canadian bacon, chopped chives or parsley, cracked black pepper…or a combination of those.

    Recently, I added an Instant Pot version of this Creamy Leek Soup recipe to this post. I can make the whole thing in FIVE minutes!

    Creamy Leek Soup Recipe | StupidEasyPaleo.com

    I made one minor modification – cutting down on the amount of liquid – but other than that, it came out true to the original.

    For another creamy (but dairy-free) veggie based soup you might love, check out my Comforting Creamy Broccoli Soup (aka Crack Soup).

    Creamy Leek Soup Recipe | StupidEasyPaleo.com

    Creamy Leek Soup Recipe (Dairy-Free, Paleo)

    Course: Dairy-Free, Egg-Free, Gluten-Free, Grain-Free, Nut-Free, Whole30
    Cuisine: Dairy-Free, Egg-Free, Gluten-Free, Grain-Free, Nut-Free, Whole30
    Prep Time: 10 minutes
    Cook Time: 20 minutes
    Total Time: 30 minutes
    Servings: 4 to 6
    Calories: 214 kcal
    Author: Steph Gaudreau
    You'll never believe this Creamy Leek Soup Recipe is dairy-free and so incredibly flavorful! It's also paleo, gluten-free, and Whole30. Also comes with an Instant Pot adaptation. Make this one on your next meal prep day!



    • 3 cups leeks dark green ends removed, roughly chopped (~2 medium leeks)
    • 1 cauliflower medium, ~2 lb, chopped
    • 1 onion medium, chopped
    • 4 cups chicken broth
    • 1-2 tbsp ghee optional
    • 1 cup coconut milk full-fat
    • Sea salt and black pepper to taste


    1. Wash the leeks well. Cut off the root end, then slice it down the middle lengthwise. Hold under running water and separate the leaves, rinsing well...especially the outermost leaves. Sandy soup is not delicious. Cut off the dark green top and save them for making stock. Chop the leeks roughly. Add to a large soup pot.
    2. Cut the core out of the cauliflower and trim off any leaves. Roughly chop it. Add that to the pot.
    3. Add the onion, chicken broth, and ghee (optional) to the pot.
    4. Bring to a boil, then reduce to a simmer for about 20 minutes or until all the veggies are tender.
    5. Allow to cool slightly, then add the coconut milk. Puree the mixture until smooth using a blender. Caution: You may need to do two or more batches so the blender doesn’t overflow. Be careful when blending hot liquids.
    6. Season with salt and pepper, to taste.

    Recipe Notes

    For Instant Pot: 

    Prep ingredients as above but cut down broth to 2 cups. 

    Add everything except the coconut milk to the Instant Pot insert.

    Put the lid on the Instant Pot and set to 5 minutes Manual (high pressure).

    When the timer goes off, either vent the steam (caution!) or allow the pressure to release naturally. 

    Allow to cool slightly, then add the coconut milk. Puree the mixture until smooth using a blender. Caution: You may need to do two or more batches so the blender doesn’t overflow. Be careful when blending hot liquids.

    Season with salt and pepper, to taste.

    Nutrition Facts
    Creamy Leek Soup Recipe (Dairy-Free, Paleo)
    Amount Per Serving
    Calories 214 Calories from Fat 144
    % Daily Value*
    Total Fat 16g 25%
    Saturated Fat 13g 65%
    Cholesterol 9mg 3%
    Sodium 889mg 37%
    Potassium 552mg 16%
    Total Carbohydrates 15g 5%
    Dietary Fiber 2g 8%
    Sugars 4g
    Protein 3g 6%
    Vitamin A 22.3%
    Vitamin C 48.4%
    Calcium 7.6%
    Iron 21.7%
    * Percent Daily Values are based on a 2000 calorie diet.

    Have a question about this Creamy Leek Soup Recipe? Leave it in the comments below!

    Pin this Creamy Leek Soup recipe for later.

    Creamy Leek Soup Recipe | StupidEasyPaleo.com

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    93 thoughts on “Creamy Leek Soup Recipe (Dairy-Free, Paleo)

    1. Sounds GREAT!! Add a little garlic into the mix for a little bit more flavor. A couple cloves depending on your taste. Toss em in with the rest of of the veggie.

    2. WOW-OW!! This is amazing stuff. The taste payoff for the amount of work is ridiculously big. I blended mine with my stick blender — which I had out for whipping up some coconut milk lattes! — and it worked perfectly. Thanks for another winner, Steph.

    3. SUCCESS!!!… We enjoyed this tonight…with the Bacon Gremolata….absolutely superb!!!…Creamy and warming…a LUSH offering!! Thank you for sharing this… one of our new staple soups!

    4. I just got leeks in my CSA box and had no idea what to do with them and then I got your email. I made this tonight and it was soooooo good! I would not have guessed that cauliflower and coconut milk would be like potato and cream based soup. Thanks so much for the recipe!

    5. We made this last night and it was DELICIOUS! Added a little broccoli as well as diced bacon. Used an immersion blender right in the pot instead of a blender. Will definitely be making it again – Thank you!

    6. I had to sub frozen cauliflower because, for some reason, fresh was super expensive at the store; and I subbed the ghee for a combination of olive oil and butter.

      I just finished my last bite of the soup. Thank god I have some in the freezer when I need more. This was a lovely, simple and pain-free recipe, and I can’t wait to make it again!

    7. Just made this last week and the boyfriend was convinced it was potato soup. It was darn good. Another reason to love cauliflower.

    8. How much cauliflower is it compared to the leek? About half and half or more of one than the other?

      I have some trouble estimating how much a cup of chopped veg is – roughly, finely, cubed, diced, minced – I have to buy them by weight, not by what they will look like after I’ve processed them. And what’s a medium cauliflower/carrot/pumpkin/zucchini to one, is large to another. I once went horribly wrong with a recipe that called for 2 parsnips and 2 apples, both vary a lot in size, the result was acidid soup: too much apple. So better safe than sorry… (I now go by twice as much parsnip as apple, btw)

      What do you guys across the pond have against scales, anyway :p

      1. Hi Feather…it’s about a 2:1 ratio of cauliflower to leek if that makes sense. I understand the concern about measuring/weighing, too. Sometimes it’s hard to eyeball it.

        Haha! Very true…not sure why we don’t use them more!

        1. I just made this again this morning and measured everything (no weight, sorry). 4-5 cups cauliflower. 2 cups leeks. 1 cup onion.

    9. Thanks! That gives me a bit more to go on.
      This will probably be friday’s dinner, topped with some smoked salmon that I need to finish.
      I think some mustard would give it a nice kick but I’ll taste it without first.
      For a dish with more protein (for a one pot, one bowl dinner) I’d add (frozen) white fish like pollock or cod, their flavour is not so overpowering.

    10. I made this for dinner tonight, and it was amazing!

      I had some leftover cream cheese that I added in, and I put in some shredded chicken after I blended everything together. My husband also stocked his with quinoa (not strict Paleo, but he doesn’t care ;). It’s great by itself, and it’s a great start for other ideas!

      Delicious! Thanks for the great recipe. Husband hates cauliflower and he thought this was potato!

    11. I made this yesterday for Christmas dinner and it was a huge hit. My sister is a vegetarian so I used organic, low-sodium vegetable broth and it still turned out amazing! (For the rest of us, I topped it with the bacon.) Such a great recipe, thanks for sharing this one Steph!!

    12. This soup is amazing! I’m sharing the recipe with all of my friends. Happened upon it by accident which is a fun coincidence because my wife was at one of your seminars in Philly last weekend. Small world 🙂

    13. Made this yesterday! It was a little bland but delicious. The crumbled bacon on top is delish helped out the flavor a lot! I am thinking next time I make it I will cook the bacon in the pan first then use that grease in the soup for a punch of flavor. Highly recommended because it is very filling and well liked by the entire family! I am very happy that I came across this page and look forward to trying out new recipes.

      1. I think a lot of the flavor depends on the broth you use. If it’s a bit on the unseasoned side, the rest of the soup will be, too. Thanks for checking in!

    14. So, This was awesome as a fridge clean out! I used half broccoli and half cauliflower, a small handful of spinach that was too small and wilty to be salad material and 1/2 a box of chicken broth and half a box of beef broth that were lurking in my fridge. I used your method and then wazzed it up with the immersion blender. Topped with bacon and then served with roast chicken. Dinner was done and dusted! Delicious without too many dishes. <—- could be a good tag line for recipes 🙂

    15. This is amazing. soup. I made it in this evening because I have my in-laws coming over for brunch and I figure it will hold over night. My husband wanted to taste it (he normally does not like my soup) to tell me if it needed changes., 6 bites later I reminded him he was heading to bed. This will become a frequent in my house, Paleo + husband likes + easy = great go to dinner.

      Thank you

    16. Wow – so delicious! I added 3-4 cloves of garlic, otherwised followed the recipe as written. Also topped it with proscuitto chips (basically proscuitto dried out in the over till crispy). Such a tasty, smooth and creamy soup. Love that it uses cauliflower instead of potatoes!

      Great recipe – thanks so much!!!

    17. Good as a soup but even better as a mock-cheese sauce! I added a cup full to some cooked rice noodles and chicken—almost like an alfredo sauce but without dairy!! Very satisfying and doesn’t leave you in a state of food-coma.

    18. I was looking forward to making this tonight but there is an advertisement completely covering the instructions that I can’t close 🙁 I’m on an iPad if that helps.

    19. Hi Steph!
      THIS IS THE BOMB! I just want to thank you soooooooooo much for this recipe! I went gluten free about 3 yrs ago and now trying to do low carb as well. It has been so hard to find good tasting recipes and I have just been rotating the same things day in and day out just trying to survive. lol I just had to let you know how much I love it and it has become a staple ever since I found the recipe 2 months ago. I’m not a big comment writer but just had to show you my appreciation. 🙂 Keep up the good work and keep the recipes coming!

      1. Hi Jamie! Wow that’s great! If you used your own directions, it’s fine to write it up as you see fit. If you want to use my directions, all I ask is to link back to the post here on the blog. Thanks so much 🙂

        1. well i went ahead and did both! if there are any problems, just let me know where to fix and i will gladly do so! looking forward to trying more recipes from you!

    20. Just made this for lunch to make use of some leftover cauliflower and leeks – wow! Absolutely fantastic and so easy to make! I added garlic and red pepper flakes to add some heat to it. Thank you for sharing!

    21. Holy Banana pants Batman!!! Wow! Just made this soup, tweaked it a bit as had no ghee and used garlic, added titchy dash of chilli flakes and at the end added the juice of a lime which gave it a tiny tang n picked up the flavour and boomerangEd it back round my mouth!! Love this!!
      Do you know how many days it will keep covered in the fridge as it’s a big batch and only me eating it ..nom nom nom…..also do u know how many cars a bowl??

      Thanks x

    22. I really want to make this tonight but there is an ad covering the directions. It happens on a few of your delicious looking recipes. Anyway u can fix that or send me the directions? I really need to use my leeks up tonight or tomorrow.

      1. You must be on an iPad. Turn your orientation lock off and rotate your iPad to landscape. It’s the only time people can’t see the posts. Works fine on a laptop / desktop / phone. Ads on my site are set to responsive and designed to work optimally on the device you’re on. The only apparent hitch is that iPads must be turned to the horizontal direction.

    23. Yum! I just forwarded the recipe to my colleague. My third consecutive week making the soup, and I’m still in love with it! And because it’s winter time, it loves me back! Must try this with garlic suggestion, too. It does get easier each time I make it, and I know the recipe by heart now. Thanks! <3

    24. I found some beautiful leeks at my friendly local food co-op and then found this recipe online. So delicious!! I am a paleo newb and this recipe is the best thing I have made so far. Thanks for the wonderful recipe. I did not even bother with a topping.

    25. So delicious! I added a couple dashes of mace and ate it just like that! It was delicious. I will probably try to add doubt garlic another time, and I think topped with cheese and bacon would be nice or even sour cream like a creamy potato soup! Thank you for such a healthy version of a hearty winter cream soup!

    26. Love it. I sautéed leeks in bacon grease. Steamed the cauliflower, then added all the ingredients together. Delicious ?

    27. I’ve always been a huge fan of Leek and Potato soup (now a no no on the Paleo diet). I am going to make this now and see just what a difference there is. Already have some leeks in the freezer just need the cauliflower now. Will make some but won’t let the other half know that it contains cauliflower (as he’s not a huge fan of this vegetable).

    28. Thanks for a great soup recipe Steph:) I subbed parsnips in place of cauliflower, so good — I will be trying this again, real soon with cauliflower!

    29. Hi Steph,

      Thank you for an amazing recipe. This soup is truly creamy, comforting, and light on the tummy. Thank you for a delicious alternative to dairy-filled cheesy soup. I will definitely make this again?

    30. I’m trying out your Paleo meal plan (which I will be subscribing to after my free trial week!!!) and I just made this. DELICIOUS. Holy wow! I recently went Paleo after a 6 week Crossfit boot camp. I’m now addicted to Crossfit AND eating Paleo! Every single recipe of yours I’ve tried has been INCREDIBLE and this is no different. Thank you! <3

    31. Great soup recipe. I had a pot of homemade chicken stock that I needed to use but I should have measured because it was a bit watery. I’ll be making this again for my family. They loved it. Next time I am going to try vegetable broth so my vegan daughter and enjoy some too.

      1. Hi Hope, Thank you for sharing your thoughts, I’m sure you’ll find more valuable information exploring the site. Have fun!

    32. Hi! I’m 3xcited to try this recipe using my instapot. When you use the manual settings are you using high pressure or low pressure? Thanks!

    33. I love, love, love this soup! Have made it several times in instant pot. The first batch I pureed in my ninja. To make it easier I purchased an immersion blender and it was just as creamy and good.

    34. This is amazing! Came home from international trip with a nasty virus, this hit the spot! I added 3-4 cloves chopped garlic to veggies and some cayenne pepper along with the salt & pepper-superb!!

      5.0 rating

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