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healthy potato soup

Healthy Potato Soup is total comfort food! Paleo, Whole30 + vegan, this easy creamy potato soup can be made on the stove, in the slow cooker or instant pot.

Our healthy potato soup gives you more flavor and less glop than the classic version, but just as much hearty satisfaction. With one simple extra step, the standard mashed potato process leads to a creamy soup adorned with all of your favorite baked potato toppings. If you like the idea of some chunks of potato, mash coarsely; for a smoother soup, mash more completely. For the best texture, stick with russet potatoes (aka baking potatoes); starchier varieties won’t yield as creamy a result. The soup reheats well, so it’s a good make-ahead candidate; just store the toppings separately.

Healthy Potato Soup. I mean.. do we really need to say more?

This soup is a DREAM come true. All the flavor of regular loaded baked potato soup with WAY better ingredients, and about 1/4 the calories/fat you’d normally find in it!

This potato soup is also dairy free, gluten free, paleo, Whole30 friendly and vegan (even though it’s shown here with bacon!)

This creamy potato soup is easily customized for any diet – and I’ve listed ALL the substitutions below for you. If you love a giant bowl of potato soup – get ready for the healthier, easier version you’re going to love!
I know it’s hard to believe.. but this potato soup has NO dairy and is still ridiculously delicious.. I think you’ll love it!

Do you ever have those moments when you’re eating at a restaurant and you’re really enjoying whatever is in front of you…

Then, you think to yourself, “Aha!  Why don’t I try making this at home?!?”

Gotta love those glass-shattering moments when you recognize the possibilities of what you can do in your own kitchen, right?

Well, that was the case for me and this Healthy Potato Soup.  Dustin and I are big fans of baked potato soup and often order it at restaurants.

I mean, what’s not to love?  You have tender baked potatoes, creamy cheddar cheese, crunchy bacon pieces, crisp sliced green onions and some sour cream…are you kidding me?

Problem is – what likely makes it so terrifically delicious at restaurants is all the butter and heavy cream they add to it.

So, instead, I made my own light version and it’s still super good.  There’s not an ounce of heavy cream in this Healthy Potato Soup, which is more than I can likely say for most other recipes you’ll find.  Not that I am against cream, per se, but it does tend to make food less healthy.  And me more, well. hefty.

I use unsweetened almond milk and chickpea flour to make the soup thick and delicious without the added fat of butter and cream. Adding chicken stock makes it flavorful and it combines with the milk and flour mixture to make the soup velvety smooth. You won’t even notice leaving out the heavy cream – it’s still as lusciously creamy as ever. I also use plain Greek yogurt instead of sour cream to have more protein and less fat in the soup.

Grab a bowl of this (light and) hearty soup and enjoy!

INGREDIENTS FOR EASY CREAMY POTATO SOUP:

This creamy potato soup is made with very simple ingredients. You’ll need:

  • olive oil
  • onions, carrots, celery, potatoes
  • vegetable broth
  • garlic powder, fresh rosemary, salt + pepper
  • milk of choice (canned coconut milk mimics heavy cream, otherwise, whole milk, almond milk, skim milk will all work)

For ingredient substitutions, see below in the green shaded box

HOW TO MAKE HEALTHY POTATO SOUP FROM SCRATCH?

You can make this delicious potato soup in your instant pot, slow cooker or on the stovetop. Here’s how to make potato soup in the instant pot:

  1. First, sauté your veggies until soft. Scrape all veggies off the bottom of the pressure cooker to avoid getting a burn error. Stir in potatoes.
  2. Add broth + stir. Set your instant pot to pressure cook for 10 minutes.
  3. When done cooking – blend with immersion blender or regular blender. (A food processor would also work but it might be a little tough to do/messy!)

 

HOW TO MAKE SLOW COOKER POTATO SOUP:

You can also make this recipe in the slow cooker or on the stove top. Image 1 shows the soup in the crockpot before cooking.

And if you love creamy soups, you have to try this Healthy Broccoli Soup – it’s so good!

BEST POTATOES FOR SOUP

You can use any potato for potato soup. Red, baby, russet, and yellow will all work. I like to make this soup with red potatoes or russet potatoes.

Russet potatoes have the highest starch content in potatoes, which makes them thicken up considerably. If you love a thick, hearty bowl of potato soup – russets are your best bet.

If you prefer a creamier, lighter texture potato soup – yukon gold or red potatoes are probably a better option

TIPS FOR THE BEST VEGAN POTATO SOUP:

Cut your potatoes small – Regardless of whether you make this in the instant pot, crockpot or stove top – you’ll want to make your potatoes small. The smaller they are, the quicker they will cook! You don’t want to have huge chunks of potatoes that take too long to cook.

Thicker soup – if you prefer thicker soup, you can leave some of the potatoes out rather than blending. Blend 3/4 of the mixture and stir in the remaining 1/4 of thicker chunks.

Get a food processor – This will make chopping your carrots, onion and celery SO simple.

Get a good vegetable peeler– If you are going to peel your potatoes – having a good peeler helps! This one is my favorite.

HOW TO STORE POTATO SOUP:

How long does this healthy potato soup last? This soup will last for up to 5 days in the refrigerator.

Reheating: You can reheat this potato soup in a pot or in the microwave.

Can potato soup be frozen? Yes it can! Store your potato soup in an airtight containers. When you’re ready to eat, defrost the night before by leaving this in the fridge, or take out of the refrigerator and heat over the stove/in the microwave.

Separation is normal and ok! Just stir it up.

 

TOPPINGS FOR SKINNY POTATO SOUP:

There really is no wrong way for how to serve this potato soup. We love it with a loaf of crusty bread, or with a side of some veggies and chicken for a more balanced meal.

Here are some of our favorite healthy potato soup toppings:

  • Bacon – Regular or turkey bacon both work!
  • Chives
  • Cheddar Cheese (skip if paleo/Whole30)
  • Sour Cream or Greek Yogurt (skip if paleo/Whole30)
  • Cracked Black Pepper
  • Crackers

Just a friendly reminder: if you are Whole30 – sour cream, cream cheese + crackers are not permitted.

SUBSTITUTIONS FOR DAIRY FREE POTATO SOUP

There are MANY substitutions for this recipe which is what we like about it. It’s easily adaptable to your own diet/needs.

Milk: You can use any milk you’d like in this recipe. Canned coconut milk is higher in fat, which mimics the taste/texture of heavy cream which is typically used in potato soup. The coconut milk does not taste like coconut, but if you’re worried about that or you don’t have it on hand you can use almond milk, light coconut milk, skim milk, whole milk, or even heavy cream will work in this recipe.

Weight Watchers: The points in this recipe were calculated with the substitution of skim milk, not canned coconut milk. If you’re doing WW, do not use canned coconut milk in this recipe. If you use canned coconut milk it will be an additional 6SP per serving. You can also sub in 1/2 cauliflower for potatoes to save 2 SP per serving.

Potatoes – You can use any potatoes in this recipe, red, baby, russet, and  yellow will all work.

Peeling potatoes – You don’t have to peel the potatoes in this recipe. I prefer them without the skins, but if you prefer them with the skins on – keep them on!

Veggies– Feel free to add or omit more onions, celery or carrots to this recipe. Cauliflower would also be a great addition!

Blender – You can use an immersion blender, regular blender, or food processor to make this potato soup creamy.

To make soup chunkier – To make this soup chunkier, I recommend only pureeing some of it. You can mash some of the potatoes directly in the pot, and puree the rest. Stir the puree in with the chunks.

Herbs – If you don’t have fresh rosemary you can use 1/4 teaspoon dried rosemary. If you don’t like rosemary, you can also use thyme or parsley.

Broth – You can make this with bone broth, vegetable broth, or chicken/beef broth – any broth will work. I would recommend looking for low sodium

Ham – Many people enjoy ham in their potato soup. We have a Ham & Potato Soup Recipe or you can add ham to this after pureeing it.

We hope you love this healthy baked potato soup as much as we do. It’s truly the ultimate comfort food, no matter how you enjoy it! Get creative and make sure to tag us and share the recipe if you try it!

TIPS FOR BLENDING HOT SOUP:

You can blend this soup with an immersion blender, regular blender, or even a food processor.

Make sure to be very careful when blending soup in a regular blender. If you are blending hot soup, it can lead the blender to steam up or build pressure which can result in the top popping off. To avoid that, here are our tips for blending hot soup in a regular blender.

Allow the soup to cool for a few minutes if you can. It’s best not to take this right off the stove/instant pot/crockpot and put it in the blender. Give it a few minutes uncovered/off heat to release some steam.

Blend the soup in batches. It’s probably best to divide this in half and blend it 1/2 the batch at a time. By doing this you’re leaving room in the blender for the soup to move around.

Remove the center cover from the blender and cover with a towel instead.  Most blender tops have a removable plastic piece in the center. Take this center piece out and put a clean dish towel over the opening while blending. (You don’t want soup on the ceiling!). Doing this allows the steam to vent out and prevents pressure from building up in the blender. Make sure to hold your hand over the dish towel to avoid it from moving/splattering.

HAVE QUESTIONS? WE HAVE ANSWERS!

What can I add to potato soup for flavor?

Fresh herbs like rosemary, thyme, and sage add flavor to potato soup. You can also add Italian seasoning, more pepper, hot pepper flakes or cheese. This soup is flavorful on it’s own so you don’t need to worry about this!

Should I boil potatoes before adding to soup?

No need to boil your potatoes before adding them to the soup. In this recipe the potatoes cook right in the broth and get blended. It’s all in one pot!

How do you make potato soup thicker? 

To thicken potato soup soup I add 1/4 cup of flour to a bowl and scoop out about 1 cup of liquid from the soup pot. Whisk the flour and broth mixture together until it’s a thick paste like consistency. Stir it into the soup and bring to a boil for 2-3 minutes, stirring continually.. You can add more flour directly to the pot and stir it in if necessary.

Healthy Potato Soup

Healthy Potato Soup is total comfort food! Paleo, Whole30 + vegan, this easy creamy potato soup can be made on the stove, in the slow cooker or instant pot.
 Prep Time5 minutes
 Cook Time40 minutes
 Total Time45 minutes
 Servings: 4 1.5 cup servings
 Calories: 287kcal 5

Ingredients

  • 2 tablespoons olive oil
  • 1 cup onions diced
  • 1 cup carrots diced
  • ½ cup celery diced
  • 4 cups potatoes peeled and chopped into 1 inch pieces (about 1 lb or 5-6 medium sized potatoes)
  • 4 cups vegetable broth
  • 1 teaspoon garlic powder
  • 1 teaspoon fresh rosemary chopped finely
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • 2 cups milk of choice

Instructions

Instant Pot Directions:

  • Set the Instant Pot to sauté mode for 15 minutes. Heat olive oil. While oil is heating, chop veggies.
  • Sauté onions, carrots, and celery until onions are translucent. Turn off sauté mode. Make sure to scrape off any pieces of food on the bottom of the Instant Pot or you will get a burn notice during cooking.
  • Pour in remaining ingredients, except milk.
  • Set the Instant Pot to sealing, pressure cook for 10 minutes on high pressure. It will take about 10 minutes for the pot to come to pressure before it starts to count down.
  • Manually release pressure when timer goes off.
  • Stir in milk. Use an immersion blender or regular blender to make the soup smooth. Serve with your favorite toppings like bacon, chives or cheese.

Crockpot Directions:

  • In a sauté pan, heat olive oil. While oil is heating, chop veggies.
  • Sauté onions, carrots, and celery until onions are translucent, about 10 minutes. (This step is optional, but adds flavor)
  • Add all ingredients into the crockpot, except milk.
  • Set the crockpot to cook for 6 hours on high, or 8 hours on low.
  • Once cooked, stir in milk. Use an immersion blender or regular blender to make the soup smooth. Serve with your favorite toppings like bacon, chives or cheese.

Stove Top Directions:

  • In a large pot, heat olive oil. While oil is heating, chop veggies.
  • Sauté onions, carrots, and celery until onions are translucent, about 10 minutes
  • Add all remaining ingredients, except milk.
  • Bring the soup to a boil. Allow it to boil for 30 minutes, or until your potatoes are fork tender.
  • Once cooked, stir in milk. Use an immersion blender or regular blender to make the soup smooth. Serve with your favorite toppings like bacon, chives or cheese.

Notes

Substitutions for potato soup:

There are MANY substitutions for this recipe which is what we like about it. It’s easily adaptable to your own diet/needs.

  • Milk: You can use any milk you’d like in this recipe. Canned coconut milk is higher in fat, which mimics the taste/texture of heavy cream which is typically used in potato soup. The coconut milk does not taste like coconut, but if you’re worried about that or you don’t have it on hand you can use almond milk, light coconut milk, skim milk, whole milk, or even heavy cream will work in this recipe.
  • Weight Watchers: The points in this recipe were calculated with the substitution of skim milk.
  • Potatoes – You can use any potatoes in this recipe, red, baby, russet, and  yellow will all work.
  • Peeling potatoes – You don’t have to peel the potatoes in this recipe. I prefer them without the skins, but if you prefer them with the skins on – keep them on!
  • Veggies– Feel free to add or omit more onions, celery or carrots to this recipe. Cauliflower would also be a great addition!
  • Blender – You can use an immersion blender, regular blender, or food processor to make this potato soup creamy.
  • To make soup chunkier – To make this soup chunkier, I recommend only pureeing some of it. You can mash some of the potatoes directly in the pot, and puree the rest. Stir the puree in with the chunks.
  • Herbs – If you don’t have fresh rosemary you can use 1/4 teaspoon dried rosemary. If you don’t like rosemary, you can also use thyme or parsley.

Nutrition Facts

Nutrition Facts
Healthy Potato Soup
Amount Per Serving (1.5 cups)
Calories 287Calories from Fat 81
% Daily Value*
Fat 9g: 14%
Saturated Fat 1g: 6%
Sodium 388mg: 17%
Potassium 1090mg: 31%
Carbohydrates 48g: 16%
Fiber 7g: 29%
Sugar 7g: 8%
Protein 6g: 12%
Vitamin A 5910IU: 118%
Vitamin C 47mg: 57%
Calcium 202mg: 20%
Iron 2mg: 11%

MORE IDEAS

Ingredients

  • 2 pounds russet potatoes, peeled and cubed
  • 1.13 ounces all-purpose flour (about 1/4 cup)
  • 2 cups 2% reduced-fat milk
  • 1 cup unsalted chicken stock (such as Swanson)
  • 3/4 cup light sour cream
  • 1 1/4 teaspoons kosher salt
  • 1/2 teaspoon black pepper
  • 2 1/2 ounces sharp Cheddar cheese, shredded (about 2/3 cup)
  • 6 center-cut bacon slices, cooked and crumbled
  • 3 tablespoons chopped fresh chives

How to Make It

Step 1

Place potatoes in a Dutch oven; add cool water to cover by 2 inches. Bring to a boil over high heat; reduce heat to medium, and simmer until tender, 11 to 14 minutes. Remove from heat; drain. Return potatoes to pan; mash with a potato masher to desired consistency.

Step 2

Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Whisk together flour, milk, and stock in a medium bowl. Stir milk mixture into potatoes; cook over medium, stirring often, until thickened and bubbly, about 4 minutes. Remove from heat; stir in sour cream, salt, and pepper. Ladle soup into 6 bowls; top with cheese, bacon, and chives.

WHICH POTATOES ARE BEST FOR HEALTHY POTATO SOUP?

I love a combination of russet and red potatoes. I cube them and always leave the skin on for added color, texture, and taste. Leaving the skin on keeps the nutrient count up, too. Russet potatoes are starchy and that helps the soup thicken. Baby potatoes are an option, as are yellow potatoes. Cut the potatoes evenly if you can, to ensure the same consistency in every bite.

HOW TO MAKE HEALTHY POTATO SOUP VEGAN OR DAIRY-FREE

This Healthy Potato Soup is easily changed to suit a vegan diet. Simply do the following:

  • Leave the bacon out of the recipe entirely; when cooking the shallots and green onions, cook them in olive oil instead
  • The recipe calls for chicken broth, which can be replaced by vegetable broth
  • The plain Greek yogurt can be swapped out for a plant-based yogurt
  • The cheddar cheese can be replaced by a vegan cheese

HOW TO STORE AND REHEAT HEALTHY BAKED POTATO SOUP

Keep leftover soup in an airtight container in the fridge for up to 4 days. The soup can be reheated in the microwave, stirring every now and then to distribute the heat evenly. Heating the leftover Healthy Potato Soup on the stove is another option. Again, stir until heated through to make sure it does not scorch on the bottom of the pan.

CAN YOU FREEZE HEALTHY BAKED POTATO SOUP?

You can freeze Healthy Potato Soup, but the texture will change and won’t be quite as creamy. As long as you know to expect that the soup will be grainier and may separate, you’re good to go. Soups made with non-dairy milk like coconut milk, do fare a bit better when frozen but still aren’t as good as fresh or refrigerated soup.

HOW TO MAKE BAKED POTATO SOUP HEALTHY

This recipe is super good-for-you without sacrificing any of the creamy, savory taste. It’s a yummy, clean-eating soup at its best!

  • The cream (used for thickening) is replaced by chickpea flour, plain Greek yogurt, and almond milk
  • Regular flour is swapped out for chickpea flour
  • The soup is creamy by using almond milk and chicken broth instead of heavy cream
  • Regular bacon is always replaced with a nitrate- and nitirite-free brand (My fave is Pedersen’s)
  • Plain Greek yogurt replaces milk and sour cream.

Healthy Baked Potato Soup

If you love creamy, savory baked potato soup, you’re gonna love this Healthy Baked Potato Soup recipe!

Categories Soup
Difficulty Easy
Keyword cooking light baked potato soup, healthy baked potato soup, lighter potato soup
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 6
Calories 319 kcal
Author Lacey Baier of A Sweet Pea Chef

Ingredients

  • 2 medium russet potatoes, cubed with skin
  • 2 medium red potatoes, cubed with skin
  • 7 strips nitrite- and nitrate-free bacon diced
  • 1 shallot finely chopped
  • 3 garlic cloves minced
  • 4 green onions chopped, plus more for garnish
  • 3 tbsp chickpea flour
  • 1 tsp sea salt
  • 1 tsp dried basil
  • 1/2 tsp dried oregano
  • 1/2 tsp dried thyme
  • 1/2 tsp ground black pepper
  • 2 1/2 cups unsweetened almond milk
  • 2 1/2 cups low sodium chicken broth
  • 3/4 cup full fat plain Greek yogurt
  • 1/2 cup cheddar cheese grated
  • optional toppings dollop greek yogurt, sliced green onions, grated cheddar cheese, bacon crumbles

Instructions

  1. Wash the potatoes, place all in a large, unzipped plastic bag along with 1-2 tbsp. water and lay in the microwave (so the top of the bag is not spilling the water out into the microwave, but is mostly closed). Microwave on high for 8-12 minutes, or until the potatoes are tender when you gently squeeze them (using a dish towel so as not to burn your hands). Carefully remove from microwave and then the plastic bag. Be very careful for the steam. Once cool enough to touch, dice into cubes and then set aside.
  2. Heat a large pot over medium-high heat. Add and cook diced bacon until crisp, but not burnt. Remove bacon.
  3. Drain all but about 1 tbsp. of the bacon drippings from the pot. Add the shallot and cook for 2 minutes. Add garlic and green onions and cook 2 more minutes.
  4. Add the bacon, salt, basil, oregano, thyme, pepper.
  5. Whisk together the unsweetened almond milk and chickpea flour.

  6. Stir in the almond milk and chickpea flour mixture, chicken stock and heat through until thickened.

  7. Add the plain Greek yogurt and cheddar cheese and stir to dissolve. Add the cubed potatoes and heat through.

  8. Season to taste.
  9. Garnish with optional toppings (grated cheddar cheese, bacon crumbles, dollop of plain Greek yogurt, or sliced green onions).

Nutrition Facts
Healthy Baked Potato Soup
Amount Per Serving (1.5 cups)
Calories 319: Calories from Fat 144
% Daily Value*
Fat 16g: 25%
Saturated Fat 6g: 30%
Cholesterol 28mg: 9%
Sodium 811mg: 34%
Potassium 873mg: 25%
Carbohydrates 31g: 10%
Fiber 3g: 12%
Sugar 3g: 3%
Protein 15g:30%
Vitamin A 184IU: 4%
Vitamin C 12mg: 15%
Calcium 255mg: 26%
Iron 2mg: 11%
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