Thyroid Strong

3 Gluten-Free Soups for Hashimoto’s – Recipes

by | Oct 19, 2022 | Hashimoto's Diet

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Why are Gluten-Free Soups a Great Option for Hashimoto’s Women?


The short answer is that a gluten-free diet can relieve many uncomfortable Hashimoto symptoms such as fatigue, sensitivity to cold, constipation, unexplained weight gain, muscle aches or tenderness, joint pain, prolonged menstrual cycles, depression, and brain fog. Overcoming these symptoms was a large part of my journey in healing my Hashimoto’s which is exactly why I created my course Thyroid Strong. I want to offer women a tried and tested roadmap to feeling healthy and energetic again. 

Even if you’re not ready to break up with gluten for good, I think you’ll enjoy these gluten-free soups from my friend and colleague Food by Mars

How to Lose Weight and Get Your Energy Back with Hashimoto’s

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Creamy Sausage Potato Soup

Recipe #1: Creamy Sausage Potato Soup

Dairy free, gluten-free & AIP friendly creamy sausage potato soup
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4 servings


  • 1 pound ground pork (or preferred ground meat)
  • 1 tbsp dried oregano
  • 2 tsp dried parsley
  • 2 tsp dried thyme
  • 1 tsp dried basil
  • tsp ground ginger
  • tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp salt
  • 2 tbsp ghee
  • 1 tbsp olive oil
  • 3/4 cup diced carrots
  • 3/4 cup diced celery
  • 3/4 cup diced onion
  • 2 cloves garlic
  • 4 Yukon gold potatoes

Dairy-Free Cream Sauce

  • 1 (peeled and chopped) white sweet potato
  • 3-4 cups water
  • 1/4 cup unsweetened coconut yogurt


  • COOK THE SAUSAGE: Heat a stockpot or Dutch oven over medium-high heat. Once hot, add in the sausage. Stir and chop the meat until you have bite-sized sausage crumbles. Transfer to a papertowel-lined plate and leave 1 tablespoon of grease in the pot. (If there is no grease, add 1 tablespoon olive oil to the pot.)
  • SAUTE YOUR VEGGIES: In the same pot with grease or olive oil, melt 1 tablespoon of the ghee/fat. Add the diced carrots, celery, and onion and sauté 5-7 minutes or until tender. Add garlic and sauté until fragrant.
  • COOK THE POTATOES: Stir in the chopped potatoes, dried basil, dried parsley, salt, and pepper to taste, and 1 more tablespoon of ghee/fat. Mix well and add in the broth. Bring to a boil over medium-high heat, then reduce heat to medium, cover with lid and cook 15-20 minutes or until the potatoes are fork-tender.
  • CREAM SAUCE: Meanwhile, boil the diced white sweet potato in 2 cups of water (or more to cover) until fork-tender, approximately 10-12 minutes. Drain and add it to a blender with ⅔ cup of water to start, and ¼ cup coconut yogurt. Blend until well-combined and smooth, it should yield 2 cups, if it’s too clumpy and not blending, add more water as needed.
  • SERVE AND ENJOY: Pour the cream sauce into the soup and stir. Reduce heat to low and return the sausage into the soup, stirring and letting everything meld for 30 seconds or so. Season to taste with salt and pepper and garnish as you’d like with fresh chopped parsley, serving right away!


If you are on the elimination phase of AIP, make sure there are no nightshades in your store-bought Italian sausage, or make your own following my instructions in the post. Also swap potatoes for rutabagas, sweet potatoes, or even turnips!

Creamy Mushroom Soup With Bacon

Recipe #2: Creamy Mushroom Soup with Bacon

Gluten and dairy-free homemade cream of mushroom soup
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4 servings


  • 12 oz pastured bacon chopped into bits
  • 1 yellow onion (minced)
  • 4 cloves garlic (minced)
  • 1.5 pounds mushrooms sliced (cremini, baby bella, etc.)
  • 1 tsp dried thyme
  • 1 tsp dried parsley
  • 1 tsp dried rosemary
  • 2 tbsp arrowroot flour
  • 3 tbsp balsamic vinegar
  • 4 cups broth or bone broth
  • 1/4 tsp sea salt
  • fresh chopped parsley for garnish (optional)


  • 1 white sweet potato (peeled and chopped)
  • 3-4 cups water (divided)
  • 1/4 cup unsweetened, full-fat coconut milk


  • Heat a large stockpot or Dutch oven over medium heat, add chopped bacon, and saute until crispy (about 3-5 mins.). Transfer cooked bacon bits to a plate and set aside, leaving 1-2 Tbsp of bacon grease in the pot (you can strain and save the rest for later in the fridge).
  • Add and sauté onion for 2 to 3 minutes until softened. Cook garlic until fragrant (about 1 minute).
  • Add mushrooms, thyme, parsley, and rosemary, cook for 5 minutes. Pour in the balsamic vinegar and mix, let it cook for 2 more minutes or so.
  • Sprinkle mushrooms with flour, mix well and cook for 2 minutes. Add broth, mix again and bring to a boil. Reduce heat to low-medium heat, season with salt.
  • Cover and allow to simmer for 15 minutes, while occasionally stirring until thickened.
  • Meanwhile, make the cream sauce by boiling sweet potatoes in a small saucepan with enough water to cover for 10-12 mins. Once sweet potatoes are fork-tender, strain and add to a blender. Add 1 cup water and coconut milk and blend until smooth, adding more water if needed to loosen. You want it to be a thick creamy consistency, set aside.
  • Returning to the soup, reduce heat to low, and stir in cream sauce. Allow to gently simmer (do not boil). Adjust salt and seasonings to your taste.
  • Mix in the bacon bits (or you can sprinkle them on top of the bowls you serve in to keep it crispy) and chopped fresh parsley. Serve and enjoy!


Instant Pot Paleo Chili (No Tomatoes, AIP)

Paleo, AIP friendly Instant Pot Chili Recipe
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 6 servings


  • 2 tbsp extra-virgin olive oil
  • 2 pounds ground meat of choice
  • 1 yellow onion (diced)
  • 3 cloves garlic (minced)
  • 1/4 tsp sea salt
  • 2 pounds (or 3 cups) mix of cubed butternut squash, carrots, and rutabaga (or any desired root veggies like sweet potatoes, beets, carrots, turnips, etc.) 
  • 1 tbsp fresh parsley, chopped (or 1 tsp dried parsley)
  • 1 tbsp fresh dill, chopped (or 1 tsp dried dill)
  • 1/2 tsp ground cinnamon
  • 1/2 tsp ground ginger
  • 1/2 tsp dried oregano
  • 2 tbsp pumpkin puree
  • 2 cups bone broth (or 3 cups if using stovetop method) – for AIP, use an AIP-friendly bone broth
  • 2 bay leaves
  • optional garnish: avocado slices, coconut yogurt, fresh chopped herbs


  • Brown the meat by setting Instant Pot to “SAUTE” and adding extra-virgin olive oil to the pot. Once shimmering, add meat and mix up with a wooden spoon until browned after 5-8 mins.
  • Once liquid from the meat has mostly been absorbed, add chopped onions and minced garlic, mix for a minute or so until onions are soft, and season with sea salt.
  • Next, add the cubed root veggies and herbs and mix again.
  • Next, season with all seasonings and pumpkin purée, continuing to mix well with the spoon until the mixture is fully coated.
  • Add bone broth over top and finish off with 2 bay leaves. Seal the Instant Pot and set to “meat/stew” for 20 minutes. Allow it to naturally release for at least 10 minutes and serve when ready!


Don’t have an Instant Pot (electric pressure cooker)? You can make it on the stovetop or in your Slow Cooker, too! Use the directions below.
Stovetop: Follow the same directions as Instant Pot, except: Instead of using 2 cups bone broth, use 3 cups and simmer it in a partially-covered stockpot or Dutch oven over medium-low heat for 1 hour or until the flavors meld.
Slow Cooker: Use a pot on the stove to do all the sautéing, before transferring everything to the slow cooker. Set the slow cooker on low and cook for 6-8 hours.

If you like these gluten-free soup recipes, Alison Marras (creator of Food by Mars) and I have partnered to include a six-week autoimmune protocol meal plan in my course Thyroid Strong. I created this six-week course specifically for women with Hashimoto’s after I had spent so long conquering my journey with Hashimoto’s. I share the exact methods I used to feel strong and confident without the fear of setbacks or injury. No one should feel reduced to their diagnosis. 

I want you to know that you are seen. You are heard. There is hope. And most importantly, you can get strong AF without injuring yourself. 

In Good Health, 

Dr Emily Kiberd

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