How to Thicken Vegan and GF Sauces and Soups

A plant-based, gluten-free guide to silky, satisfying textures

Whether you’re making a rich gravy, a creamy soup, or a smooth cheese sauce, thickening without cream, butter, or flour is totally doable and delicious. Here’s a guide on how to thicken vegan and GF sauces and soups using whole-food, plant-based ingredients.

1. Plant-Based Starch Thickeners

Arrowroot or Tapioca Starch

Best for: Clear sauces, glossy stir-fry glazes, desserts
How to use: Whisk 1 tablespoon starch with 2 tablespoons cold water, then stir into hot liquid near the end of cooking. Do not boil, as it can break down.
Tip: Use arrowroot for a smoother, less stretchy texture than tapioca.

Potato Starch

Best for: Creamy soups, vegan cheeses, gravies
How to use: Mix with cool liquid first, then stir into hot base. Avoid extended boiling.
Texture: Hearty and neutral

2. Vegetable and Legume Purées

Cooked Cauliflower or Potato

Best for: Creamy soups, chowders
How to use: Blend with some broth or non-dairy milk, then stir into your dish

White Beans or Lentils

Best for: Hearty gravies, sauces, stews, and pasta dishes
How to use: Purée cooked beans or lentils until silky, then stir into your base

3. Nut and Seed-Based Creams

Cashew Cream

Best for: Alfredo, mac and cheese, curries
How to use: Soak ½ cup raw cashews, then blend with ½ cup water until smooth. Scale as needed.
Flavor tip: Add garlic, lemon, nutritional yeast, or miso for savory depth

Sunflower Seed or Hemp Seed Cream

Best for: Nut-free options
How to use: Blend ½ cup seeds with ½ cup water, strain for extra smoothness

4. Roux-Style Gluten-Free Thickeners

Gluten-Free Roux

Best for: Vegan béchamel, gravy, creamy sauces
How to use: Whisk equal parts oil (or vegan butter) and gluten-free flour (like rice or oat) over medium heat until bubbly, then slowly whisk in broth or milk

Chickpea Flour (Besan)

Best for: Indian dishes, savory gravies, faux egg sauces
How to use: Whisk with water, cook slowly until thickened and fully cooked

5. Bonus Tips for Success

Simmer uncovered to reduce and naturally thicken sauces
Use a high-powered blender for ultra-smooth texture
Avoid overseasoning early, as flavors concentrate during reduction
Add lemon juice or vinegar at the end for brightness

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