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Making “Cream of Soups” from Scratch – MSG Free


Learning to cook real foods made me realize how many casserole recipes I used called for “cream of something” soup so one of the first changes we needed to make was finding a replacement. We loved tater tot casserole but needed to eliminate the MSG. This is just a basic white sauce recipe with variations to help you get rid of your use of canned soups in your recipes.
Basic White Sauce Recipe:
3 T melted butter
3 T flour
1/4 tsp salt
1 C milk or stock
Melt butter on the stove and add flour until well combined. Stir in salt and milk (or stock)  until thickened. It replaces one can in  a recipe. You can change the amount of liquid to your liking if you need it thicker or thinner for your recipe.
Cream of Chicken: I use half milk and half chicken stock (from the freezer if I have it on hand or organic). There is always a baggie of cooked chicken in the freezer to grab a little from and add to it. (Making chicken broth in a slow cooker). 
Cream of Mushroom: Add mushrooms to the butter to saute
Cream of Celery: Saute some chopped up celery in the butter
Tomato:  Add tomato juice in place of the milk or stock.
Season all of the above variations to your liking. 
Quick and easy way to get rid of the MSG.
Do you have a favorite “cream of something” replacement you use?


  1. Brenda lee says:

    Thank you so much for this cream and cans recipes.. I have discovered I am allergic to MSG after all these years… I love Campbell’s soups recipes I use it all the time and in my cooking… I feel so blessed seeing your recipe thank you so much for sharing..

  2. Can this be frozen? So it is ready to use in last minute recipes?

    1. Marci Ferrell says:

      It can be frozen but the texture may not be as pretty in your recipe. It wouldn’t change the taste.

  3. Thank you for this post! Found you on the Homestead Barn Hop. It’s not only msg–it’s also the HIGH sodium content of canned soups (and the other ingredients we can’t pronounce). I have been searching for DIY food staple recipes, as I am trying to change how my family eats. This will be very helpful 🙂

  4. Taylor-Made Ranch says:

    I love this for two reasons: More natural ingredients (that you can actually PRONOUNCE), as well as less landfill trash in the form of soup cans. I have a similar recipe that I use and it’s so easy to do. Thanks for posting – it not only will increase awareness of this healthy simplicity but it’s also a great recipe.

    ~Taylor-Made Ranch~
    Wolfe City, TX

    (visiting from Homestead Barn Hop)

  5. Love it, Marci! Definitely trying this.

  6. Jacqueline says:

    I have had to ‘discover’ this way of making a cream soup, too. Years ago we found ‘natural flavors’ (a code wording allowed by the FDA for highly processed neuro-toxic additives which enhance flavor) were harming us, especially in how we couldn’t focus or process well and with headaches or migraines. This is exactly what I do! Please share it tomorrow on the link-up if you are able 🙂
    Blessings to you and your sweet family!

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